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Kat Lively is a freelance health writer for Compuslim, hoodia pills for appetite suppression, FlowCushion, the ergonomic seat cushion for home and office, and for Rainfloresta, quality acai products for good health.
February 4, 2008
I’m sure you have noticed that there are people out there who seem to be able to eat what they like, as often as they want, and never seem to put any great amount of weight on. These people have energy by the bag-load, rarely display any signs of sickness, and portray an image of confidence in everything they do. By the same token, there are many people who starve themselves at every given opportunity, have tried every diet from Atkins to South Beach, yet still manage to pile on the pounds. These people often suffer from frequent illness, almost non-existent levels of energy, and an inherent lack of self-esteem.
The roots of people’s eating behaviour can often be attributed to their upbringing, and the system of eating taught to them by their parents and family members. Wasn’t it often the case that you were told to finish all the food on your plate, as it was rude to leave those morsels, lovingly prepared over a hot stove? This way of thinking has caused many people to follow a path in their eating habits, which has a detrimental effect on the way their body handles food. We all know deep down that the portions served in many restaurants and cafe’s are way too much, but we still do our level best to finish every last bit.
The only way out of this cycle is to re-train your body and mind in the way they handle hunger and satisfaction. There are 3 simple steps you can take to improve your eating habits forever; each will have its own benefits on your body, but when used together, they can form the system for substantial weight loss and increased levels of energy and self-esteem.
Step 1 - Eat when you’re hungry
Your body is a finely tuned machine. It has benefited from many centuries of evolution in dealing with the functions and rigors of daily life. Your body will tell you when it needs fuel. Firstly, learn to recognise when your body is telling you to eat. Do not mistake this for other messages; sometimes, dehydration can cause a feeling of hunger, so take a glass of water whenever you feel those pangs, and wait half an hour. If you’re still hungry after those 30 minutes have passed, then eat. This doesn’t have to conform to your preconceptions of mealtime. If it happens in mid-afternoon, then satisfy that hunger. Even a small snack will often satisfy the craving.
Step 2 - Don’t drink when eating
Drinking with meals has a confusing effect on the body. Alcohol, whilst containing many hundreds of calories in itself, also blurs your judgement. All of a sudden, those desserts look great, and you couldn’t possibly go without one. No amount of regret will make up for those kinds of slip-ups. Only hard exercise will rid you of your guilt! If you feel thirsty at mealtimes, sip water. Don’t fill up on liquids, as your hunger will return sooner than it should.
Step 3 - When you’re full, stop!
Eat slower. As well as increasing the metabolic rate of your body, and its ability to digest food and burn as energy, this also allows the satisfaction messages from your stomach to reach your brain. Between mouthfuls, put your hands down to the sides of your plate. Don’t be tempted to put any more food on your fork until you’ve slowly chewed and swallowed what you already have. Don’t rush to finish what’s on your plate; when you’re full, you’re body will have these pauses in eating to tell you when it is so. Whatever’s left, feed to the trash can. It may seem like a waste, but you’ll soon get used to preparing smaller meals. As a by-product of this slower eating, you’ll gain an improved sense of taste, which will give you a better appreciation of food, and reduce your desire for fatty and salty meals. You may even find that some of your "favorite" foods, or guilty pleasures, begin to taste bad. You shouldn’t feel sorrow at this. Your body is steering you to those foods which provide it with the most energy and wellness ingredients.
Try it today. In just a few weeks, you’ll feel more energy, will see improvement in your complexion and body shape. All this will bring new levels of self-confidence your way. Good luck!
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Matt Hodkinson is a beneficiary of the nutrition advice he has accumulated in 5 years of study. Check out more weight loss articles at his site: http://www.showmetheweightloss.com
January 22, 2008
After many years of spending hundreds, and even thousands, of dollars, after getting sick on them, and after seeing no kind of results in the form of weight loss / fat burn from them, many have finally realized that they are WORTHLESS.
Yet, many are still confused if the supplements that are sold as ‘Meal Replacements’, ‘Weight Gainers’, ‘natural supplements’, and ‘amino acids’ have some good use in substituting for some whole foods to help speed up their goals to lose weight and burn off body fat.
Surely you see them in just about every other page in every-single bodybuilding / fitness magazine. Everyone at the gym uses them.
Go to any grocery store and they have them there too. Yes, even you have probably used them and / or are using them right now………
Shakes and supplements.
Many different ‘meal replacement’ powders and shakes, also known as RTD’s, are sold as being a substitute for a real, whole food meal.
The makers claim that they are ‘just as good, if not better, than eating a real meal’, which will, supposedly, speed up the weight loss process.
They claim to have higher amounts of protein, lower amounts of sugar / carbs, and add in ingredients such as BCAA’s, Glutamine, Creatine, HMB, CLA, so on and so forth.
They claim that in order to lose weight / burn fat you need a high amount of this and that, and that you can’t get those from just eating the right foods. …..
That’s what the makers claim.
First off, no supplement that is out on the market right now will do the work in burning body fat or losing weight as hyped in the ads.
Not ?metabolism boosters?, calorie burners, carb / starch blockers, fat blockers, etc.
If you are skeptical, perform a test on yourself:
For one month, don’t change anything about your training routine or diet habits.
Measure your arms, your chest, and your waist with a measuring tape and fat calipers.
Take one supplement, and only one. Use it for that month.
Then take your measurements again.
I guarantee you that your measurements will reveal that your arms or chest didn’t get any more toned, and that you?re body fat levels will not have dropped beyond what you normally would have burned, regardless of what the weight scale says.
So, when a meal replacement shake or powder advertises that it is better than eating whole food because it contains all of these extra ‘fat burning / weight loss / metabolism boosting’ compounds, don’t be fooled.
Even if it actually contains those ingredients, they don’t work as hyped up anyway!
Second, meal replacements claim to have a certain amount of protein grams, carb grams, and fat grams.
Well, lately there have been several analysis done on many popular supplements, and it has been discovered that many of them do not contain the amount of ingredients as printed on the label!!
Just a while back a report was written that a popular ‘protein bar’, that claims to taste like Snickers, contained up to 7% less amount of protein than the label claims.
And it contained much more sugar than stated.
Many of these makers ’skim’ on the ingredients to bring the cost down of making those supplements, while lying on the nutrition labels, just to make a bigger profit!
Third, the price.
A meal replacement powder can cost you up to $3.00 PER PACKET, while it would probably cost you $1.00 or less if you were to eat the same amount of calories from real food.
I don’t know about you, but I rather keep my money in my pocket.
Fourth, and probably the most important out of all, is that powders and shakes contain many ingredients that are down-right harmful to your internal body.
In order to make these ‘meal replacements’ into powders and to be able to be stored for long periods of time (for shipping and sitting on the store shelves), many chemicals and preservatives must be added.
What do you think happens when you are constantly putting into your body foreign chemicals and preservatives, substances that are not from nature.
Your body does not handle well those types of unnatural substances.
Instead of making you losing weight or stubborn body fat, all you will get is a bloated stomach, diarrhea, and maybe even fatter, since your body doesn’t digest it well.
How many times have you drunk a protein shake and 30 minutes later you start to get ‘gas’?
That’s your body’s way of telling you that it cannot handle that shake.
Also, ‘meal replacements’ don?t contain vital nutrients that are a ‘must-have’ if you want to grow a healthy physique, such as vitamins, minerals, anti-oxidants, enzymes, etc.
These powders don’t have any of those things.
Don’t believe me, read the nutrition labels.
On the contrary, whole foods are natural, they contain all of the vital nutrients that your body requires to get big and strong, they are much less in price, and they won’t cause you to go running to the nearest toilet.
Without a doubt, if you want to lose weight / burn body fat, forget about those disgusting-tasting meal replacement powders and shakes, and eat real whole foods, just like our ancestors did back before the supplement industry came along with all of their lies.
Copyright 2006 Jonathan Perez
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How did a Cleveland Firefighter discover how to lose over 50 pounds of fat weight and 10 inches off his waist in 3 and half months WITHOUT using any supplements, doing NO cardio, and no fad diet? Jonathan Perez has created the *ultimate* guide - ‘Fat To Buff!…..How To Lose Weight Eating Any Foods You Want Every 4th Day, Using No Supplements whatsoever, and No Cardio’
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January 21, 2008
I have to change now,? Anne Nesbitt told herself.
And, by golly, Anne, that?s exactly what you did!
Anne was diagnosed with diabetes type 2 a year ago and, as she said, ?I needed to do something about it. I knew it was a serious concern and could ruin my health if I didn?t stop it now. Besides that, I was very unhappy with my excessive weight and lack of stamina.?
Anne, with all of her intelligence and meticulous organizational skills, found the traditional diabetic dietary recommendations ?unhelpful and confusing.?
And her diabetes just kept getting worse, not better.
That scared her. She wanted to be active and full of energy so that she could enjoy her life and her husband.
?I see bent-over, sick old people, and I don?t want that for myself. I am 65?I want to be a healthy old age.?
Anne certainly is on the right track. She has lost over 6x her personal weight loss goal for the month.
Weight loss was plenty exciting enough but wait until you see what Anne gained in this same month:
=> Lower blood pressure
=> Lower heart rate
=> Higher energy
=> Clearer thinking ? that?s almost scary, Anne is already as sharp as can be
=> Better taste
=> More positive attitude?I don?t know how Anne could possibly have a better attitude than she already had, but this is what she told me
=> Psoriasis healing
=> Clothes fitting better (love that feeling!)
=> Grocery shopping easier and faster (yeah!)
=> Cooking easier and faster (double yeah!)
=> Fewer dishes to clean up (triple yeah!)
=> Lower grocery bills (quadruple yeah!)
=> Lighter on feet
=> More desire to get out more and do more instead of sitting home
=> Anne?s husband can get his arms around her and is as proud-as-punch of her commitment to her
And the best gain of all? Anne is little-kid delighted with herself, and she deserves to be?just like we all deserve to be.
So how has Anne made all of that happen for herself and so quickly?
Did she have to starve and deprive herself? No, she was never hungry, and she never felt deprived.
Did she have to bore herself to tears with carrot sticks and celery? No, she loved her new way of eating with all the different, new flavors mixed with her favorite old flavors.
Did she have to count out 16 grapes or measure out ? cup of a mere morsel of food? No, there was no counting or measuring or weighing. Anne ate as much as she wanted to fill herself up.
Did she have to eat exactly like Dr. Leslie? Now that would be way, way too radical, wouldn?t it?
The answer is ?no.? Anne did not eat just like me at all. She still ate some of her all-time favorite foods.
So what did Anne do?
She just followed the four golden rules to permanent weight loss and little-kid delight:
1. Think addition, not subtraction?or, in other words, think about the foods you get to add to your life, not what foods you ?have to? give up.
You don?t ?have to? give up a thing, but you ?get to? add the ?best-for-you? foods.
2. Fill-up, and I mean fill-up, on the ?best-for-you? foods first.
3. Every time you eat, ask yourself one question: ?Does this food feed me or deplete me??
4. Follow the Dr. Leslie ?casual/dress-up rule.? Goodness me, what does that mean?
Well, it?s simple. 80% of the time we dress in casual clothes; 20% of the time we dress-up for special occasions. (Okay, for me it is more like 99% casual and 1% casual but let?s pretend it?s 80/20.)
Just like casual wearing clothes, 80% of the time you eat at home or in a routine, controlled (hopefully) environment.
So follow your food plan and make wise, healthy food choices.
20% of the time you may go out or have friends over or celebrate a special occasion, so eat what you want and don?t fret or guilt over it! Just go back to the ?best-foods-for-you? the next day or the next meal. No biggie.
Don?t put yourself in that box of deprivation with a bunch of restrictions that you will never follow forever and ever. Just make better choices at least 80% of the time. So simple.
The very best reason to make positive changes in your life is for you??Your body first; everything else, second.?
But let?s face it, it sure feels so good when your husband (or wife) puts his arms around you and says, ?I?m just really proud of you, honey, for losing weight.?
That?s exactly what Anne?s husband said to her and not once, but many times over.
Do you know what the very best news is of all, my dear friend?
Anne has become the hero of her own ?dream-come-true,? and her other hero is walking right by her side.
Is there any wonder why Anne is little-kid delighted?
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Dr. Leslie Van Romer is a health motivational speaker, writer, and lifestyle coach. Visit http://www.DrLeslieVanRomer.com for more inspiration.
January 18, 2008
Metabolism involves the chemical and physical processes in the body which collect and destroy tissue, and extract energy that is eventually converted to heat.
Metabolism only speeds up when people are active and constantly move around. Being active helps the body burn more calories and its pace only slows down during rest periods.
There are many ways to speed up metabolism, and the best method is to exercise. Starvation is not an option and this will only result in slowing down your metabolic rates, as the body will try hold to all of the fat to maintain a person’s energy level.
Here are some tips to help speed up your metabolism:
1. Do your routine in the morning. Try to do your workout for at least 30 minutes after waking up.
According to various medical researches, working out in the morning is around three times more effective compared to performing the routine at any other time of the day.
The main source of energy the body will use during a morning workout is the fat in your body, as carbohydrates that are collected from the previous day will be consumed while sleeping.
Remember that the key to losing weight is to lose fat, and the possibility of this happening will be highest if the exercise routine is performed early in the morning. A high metabolic rate will burn more calories and eventually allow you to lose more weight.
2. Another way to speed up metabolism is to eat breakfast. As much as possible, try to wake up very early in the morning in order to perform a workout and eat a hearty breakfast.
Those that want to speed up their metabolism and lose fat should eat their breakfast immediately and not delay eating till the afternoon, as energy will be easily sapped and its pace will eventually slow down.
Conclusion
Working out and immediately having breakfast are surefire ways to speed up metabolism. Developing this routine will not only help maintain good health but also enable you to constantly start your day on a positive note.
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For more tips on losing fat and weight, please go to http://www.burn-fat-lose-weight.info/
January 17, 2008
Feeling a little overweight? And you want remove some extra pounds, or simply you just want to be healthy. Then doing weight loss is perfect for you. Who wouldn?t want to shave some unattractive fat? Not only will you feel more confident and have a high self esteem, also you will feel more energize. Feed a machine the right fuel and you will definitely get more horsepower.
But be careful though. Doing weight loss programs on without knowledge can be dangerous to your health. You could be doing more harm than good to that body of yours.
That?s why I wrote this article to bring you 5 weight loss tips that is just common sense yet not so common. Its also best that you continue to educate yourself of how to do the right weight loss. This article is simply not long enough to discuss the whole subject.
Top 5 weight loss tips that?s just needs common sense
1. Best to start with soup
Starting with soup is a Japanese tradition yet it?s the best thing you can do if you?re doing weight loss. That?s because starting with soup, best if its vegetable broth, would fill your tummy thus resulting you to eat less during the main meal. Study shows that people who have soup 5-6 times a week have lower Body Mass Index.
2. The main meal of the day is lunch
This is also a common thing in whole of Europe. But scientifically its is best to have the main meal during lunch. For the reason that the digestive juices are strongest between 10 am to 2 pm.
3. Getting in the habit of using healthy oils.
We all know that there are to kinds of fat. The healthy fat and the unhealthy fat. Healthy fat are essential for the body to perform at its fullest. Where do you get healthy fat? Olive oils! Also as observed, people who indulge in olive oil have higher tendency of eating more vegetables or raw produce than those who aren?t. Eating vegetables and fruit would help you tremendously to loose weight or preventing you to be overweight.
4. Don?t eat so you can be 100% full
This doesn?t mean that you should also go hungry. This just advises you to eat until you are 80% full. Eating up to 100% full would cause your stomach to stretch every meal thus it needs more food for you to feel full.
5. Eating is for hunger
You should only eat when your hungry or when its time to dine. This maybe common sense but you?ll be surprised how people use eating for past time, eating when bored or even eating when depressed. You should avoid this kind of situation. Eating is for hunger, if you?re bored get a dog. A dog would even help you with weight loss if you share you?re remaining 20% of your food with your pet.
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For more weight loss tips, links and resources then visit www.IdealWeightNaturally.com
and/or Weight
Loss
January 11, 2008
Get ready to lose 10 pounds! By paying attention to the amount of food you eat, eliminating unnecessary sugar and fat from your foods and making sure you include absolutely delicious meals and snacks to keep your taste buds happy. Use this easy-to-follow and super healthy diet plan to lose the first 10, the last 10, or any 10 in between! Because it’s a balanced and flexible program, you can stay on this diet as long as it takes.
Top Fast Secrets
* Keep track of everything you eat and drink. No need to estimate calories - just write down the type of food or beverage and the amount.
* Cut your fat intake in half, that means half as much margarine or butter on toast, vegetables and your muffin, half the mayonnaise on your sandwich, and half the oil in the pan when you saute foods. You get the idea!
* Limit the sugar treats to three times per week maximum.
* Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.
* Eat at least one meatless lunch and dinner each week to reduce fat, increase fiber, and get yourself into the habit of building meals around whole grains, beans and vegetables.
* If you’re not currently using skim milk, go down to the level of fat content in the milk you use. For example, if you currently use two percent, use only one percent. If you insist on whole milk, try two percent.
* Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.
* Instead of fruit juice for breakfast or snack, drink water. Add a slice of lemon or lime for zest.
* Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day.
* Choose one to two servings of foods made from whole grains with every meal.
* Shut off the TV whenever you eat - that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!
* Choose calories you can chew - that means only calorie-free beverages (except for milk) Sodas are loaded with empty calories, and fruit juices provide less fiber and vitamins per calorie than the fruit they’re made from.
* Plan ahead for meals and snacks so you know exactly what you plan to eat. Last-minute choice tends to be higher in calories and lower in satisfaction.
Site: easy weight loss diet plan
All natural weight loss plan should be as it follows: firstly you have to make sure you are getting enough vitamins and minerals in your diet from nutrient-dense foods like fruits, vegetables, lean meats, oily fish, oats, beans, nuts and seeds, and avoid wasting your daily calorie allowance on ‘empty-calorie-foods’ which contain calories but no nutrition, like regular sodas, alcohol, sweets and candy.
When you follow an all natural weight loss plan for health and weight loss,you should eat a rainbow of fruits and vegetables every day! Eat at least 5 servings, preferably up to 9 or 12 servings, of fruits and vegetables each day. Fresh fruits and vegetables are all natural and loaded with enzymes, vitamins, minerals, and important phytonutrients such as carotenoids and bioflavonoids that protect us from cancer, heart disease, and most other chronic degenerative illnesses.Fruits and vegetables also provide us with fiber and they are great for health and weight loss.
The natural weight loss plan must be sustained by a regular physical activity which is naturally very healthy.The physical activity not only burns calories, it also helps to speed up metabolic rate, which means we burn calories faster even when we stop exercising. (An hour of exercise keeps our metabolic rate elevated for 12-16 hours.) It also maintains strong bones, and protects us against a wide range of conditions, such as: cardiovascular disease, stroke, hypertension, some cancers, insulin resistance and diabetes, to name but a few. It also triggers the release of the so-called ‘happiness chemicals’, called endorphins, which improve our mood. Finally, regular workouts help to actually reduce our appetite. Bottom line: keeping fit is a very effective way to maintain a healthy weight.
The best weight control si the all natural weight loss plan and the strategy here means doing two things:
(1) you need to change your daily routine and eat only natural and healthy food for weight loss and optimum health.
(2) you need to have a regular physical activity and exercise that helps you speed-up metabolism and become more healthy.
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Alberta McKain is nutritionist woman who used to be fat. After testing tens of so-called ‘wonder diets’ she decided to create a Weight
Loss Programs Review Website, containing a top of the 3 best programs with a brief description about their features and benefits.
Visiting the website will help you make a wise decision.
http://www.LoseWeightFast.999answers.com
January 10, 2008
Some common exercises known as the best exercises to lose abdominal weight like sits ups, crunches, leg raises, or others, involve very little duration, a set of 10 sit ups will take less than a minute to complete. It means these exercises won’t burn off many calories, it has been proven many times that energy must be burned in order to lose permanent weight. They also tend to be anaerobic in nature. When exercising the abdominal muscles anaerobic exercise results in the use of carbohydrates for energy and not fat.
It now appears that the most common and popular abdominal exercises may not actually be the best exercises for losing fat around the abdominal muscles. None of these can spot reduce fat from around the stomach area or the love handles. Let’s face it, we all heard of people who have tried doing tons of sit ups every night and they don’t look any different.
Losing abdominal weight is pretty the same with losing any weight because the fact is that you must consume more energy than your energy intake from what you are eating.If you consume more,the body will burn fat from everywhere,especially from the abdominal weight.
Having these said,the best way to lose abdominal weight is by matching your calorie intake to your calorie needs,having a lack of calories to reduce weight.You will prevent the development of any excess fat.If you are given to store fat around your middle,the best way to lose abdominal weight is to take a weight loss program,healthy diet combined with calorie-burning exercises and create a lack of calories every day.I can also tell you that is easier to maintain a normal body weight when you have it,than to lose weight.
If you already have a fat abdomen and you are asking for the best way to lose abdominal weight and how to reduce a fat stomach, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and an abdominal-toning workout to help tighten and strengthen abdominal muscles.
That said, reducing the abdominal fat takes time especially if you are an apple-shape.Anyway,you must never get impatient,stressed or discouraged,because it will be harder for you to lose abdominal weight.
Just stay focused and motivated following your program,taking your diet and exercises seriously and strictly.I can only tell you that this is the best way to lose abdominal weight.
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Alberta McKain is nutritionist woman who used to be fat. After testing tens of so-called ‘wonder diets’ she decided to create a Weight
Loss Programs Review Website, containing a top of the 3 best programs with a brief description about their features and benefits.
Visiting the website will help you make a wise decision.
http://www.LoseWeightFast.999answers.com
I was also fat and I searched a lot on the internet for weight loss products,and checked every little website that had something to tell me about losing weight without regaining it,many books which pretended to contain everything that you need to know about losing weight,or perfect diets combined with easy exercises,but they only contained general things known by everyone,or at least one more losing weight method or program which didn’t work for me or didn’t work at all.
After two years of searching I can tell you that I really found something that really works.You must follow some simple rules like eating healthy and nutrient-balanced foods,eat a little less than needed,not much fat,more vegetables and fruits.It is also recommended doing some exercises or practising a sport.You can achieve easily a normal body weight without starving or following hard to follow or very strict rules.
This is what I can tell you from my experience about foods that help you lose weight:
Carbohydrates,meaning carbon plus water,are the most widely eaten food in the world. Along with fat and protein, carbohydrates are an essential nutrient, but what makes carbohydrates different is that they are easily converted to energy by the body,this makes carbohydrates foods that help you lose weight.Any healthy and weight loss diet must include carbohydrates.
Fruit and vegetables are generally low in calories and packed with nutrients like vitamins, minerals, phytochemicals and fiber.This means they are a healthy addition to any diet, especially if you are trying to lose weight.
The whole grains includes pasta, rice and noodles,the starchy carbohydrates,your body’s main source of energy. All these foods begin life as a grain, such as wheat, rye, corn, rice or barley. Potatoes and grains are very healthy and filling, but for optimum health and glycemic benefits choose unrefined whole grain versions of these foods instead of refined versions.
Unrefined carbohydrates are medium-calorie and because they contain the whole grain, including the bran and the germ, they’re higher in fiber and keep you feeling fuller for longer,and that’s great if you’re trying to reduce weight. Examples include basmati or brown rice,grain rice, wholegrain bread, porridge oats, and wholewheat pasta.
Protein may come in many forms, but the better type of protein is low in saturated fat. Good protein choices include: fish, lean beef, lean ham, egg whites, whole eggs, chicken breast, turkey breast, pulses, beans, nuts, seeds, soy products and vegetarian protein foods such as quorn and seitan.In a weight loss diet you should reduce the portions and eat only these kind of protein sources.
Fat has an undeserved reputation of a diet food that is bad for weight loss and health.True, saturated fat is bad for health and for weight loss. However, health warnings to avoid saturated fat have been misinterpreted to mean avoid all fats. But the truth is, good fat is absolutely essential for good health and recommended as a food that helps you lose weight.
By good fat, I mean non-saturated fat,both polyunsaturated and monounsaturated fats.This type of fat or oil has numerous health benefits.
Polyunsaturated fat is found in vegetable oils like safflower, corn, sunflower and soybean this type of fats remain liquid at room temperature.
Monounsaturated fat is fount in the following sources of food:
Olive oil (73 per cent) rapeseed oil (60 per cent) hazelnuts (50 per cent) almonds (35 per cent) Brazil nuts (26 per cent) cashews (28 per cent) avocado (12 per cent) sesame seeds (20 per cent) pumpkin seeds (16 per cent).
Avoid fast and junk food!
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