How Many Calories in Blueberries

Would you like to know how many calories are in blueberries? Well here are the facts;

How many calories in your  juicy blueberries
How many calories in your juicy blueberries

1 medium sized berry= 1 calorie

1 cup = 84 calories

1 0z= 16 calories

1 g= 1 calorie

 

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How Much Sodium (Salt) Per Day Should You Be Eating?

How much sodium per day should you be eating? Are you wondering how much of sodium is safe for you? Sodium is the scientific term for salt and it is the word you will see on all food nutrition labels. Although many American’s don’t realize it, they eat way too much salt. Although our body needs salt to function properly, too much salt can adversely effect out health.

In this article I am going to talk about why salt is important, as well as why too much of it is bad. I will also give some recommendations on the amount of salt you should be eating on a daily basis.

Why We Need Salt

sodium

Salt is vital in some of the bodily functions we need to live. Without any salt you would not be able to live. Here are the 3 main functions salt is responsible for:

  1. Salt plays an important role in transmitting nerve impulses
  2. Salt is used in maintaining a correct balance of fluids in the human body
  3. Important in relaxing and contracting muscle
However in excessive amounts sodium can play havoc on the human body and it can lead to high blood pressure, heart failure, chronic kidney disease and other problems.

Why Is Too Much Salt Bad

A good balance of salt is vital for a functioning and healthy human body, however too little or too much salt can cause problems. Generally speaking, most American’s do not have to worry about excess salt, because the average American diet contains too much salt anyway. What we should be worried about is consuming too much salt which could lead to serious health problems in the future.

To understand how the balance of salt can effect your health, let us have a closer look at the human body.

Our kidneys help balance salt levels in our body. If we don’t have enough sodium, then our kidneys will work to hold on to it. If we have too much sodium then our kidney will flush out the excess levels though our urine. However, under extreme circumstances your kidneys are not able to flush out enough salt, then salt will start to go into your blood.

This in turn increases the volume of blood in your body, because salt holds on to water. Because your blood volume has increased, your heart has to work at an increasingly frantic level, because it needs to push more blood through your blood vessels. This in turn creates more pressure on your arteries.

These problems can lead to life threatening diseases and heart problems. Therefore you should never underestimate the physical impact of too much salt in the body.

How Much Sodium per day Should I be Eating To Stay Healthy?

If you are looking for a precise amount of sodium you should be eating per day then I suggest you consult a medical professional. People react differently to different amounts of salt and maybe you need more or less salt than others. If you are just after an estimate then here is what the Dietary Reference Intake recommends:

  • Recommended Daily Allowance: 1500 mg
  • Tolerable Upper Intake Level: 2400 mg

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Why Eating Healthy Is Not Really Expensive

Many people often use the excuse that healthy food costs more money when they complain about their unhealthy diets. I am not sure where this all started from, but there is a misconception that eating healthy is actually more expensive. This could not be further from the truth.

What Is Eating Healthy?

Before we go on to talk about the costs of eating healthy, I would like to talk about what is actually healthy. Eating healthy does not mean stuffing your face with cabbage all day everyday, it means having a balanced diet. A balanced diet consists of protein, carbohydrates and fat which are balanced together to give your body the optimal performance and health. This means you will not only have more energy, better mental and physical performance, but also a better looking body too.

What Should A Balanced Diet Look Like?

balanced diet
A balanced diet doesn’t have to look exactly like this

There is no definitive definition of a balanced diet, because it can depend like everything on you personally. For example, many people may include dairy in a healthy and balanced diet, however for people who are lactose intolerant this would not be healthy at all. People who don’t eat meat do not include meat in their diet, however they can still have a good balance of carbohydrates, protein and fats.

For me personally, a balanced diet consists of eating mostly vegetables with healthy servings of meat (such as chicken, tuna etc.) and carbohydrates (such as rice, rye bread etc.). For some good ideas on how you should balance your diet visit mypyramid.gov

 Why A healthy Diet Can Be Cheap

A healthy diet does not mean that everything you buy has to be organic or specially made, far from it. Although there is no doubt that organic vegetables and specially farmed foods are healthier, they are more expensive too. In my opinion, you just need to eat more vegteables, lean protein, nuts and healthy carbs (like sweet potato) to be more healthy.

If you stop buying snacks, cereals and junk food you will actually end up saving money by eating healthy, not spending more. You can even use this extra money to buy organic if you want or just pocket the cash.

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How Much Sugar Per Day For Good Health And Weight Loss?

Excess sugar consumption  is the leading cause of obesity especially in the developed countries. So, Just how much sugar is too much and what amount is safe?

What Foods Have Too Much Sugar

 

Sugar content

Many foods we eat on a daily basis contain a lot of sugar this does’t mean just junk food. If you are trying to get your sugar intake under control then you should stop eating junk food and drinking soda right away. It doesn’t matter if it is a pack or gum or a bar of chocolate, they all contain excess sugar which your body really does not need. Soda is one of the worst things you could be having on a daily basis. One can of soda contains way more sugar than you would need in any one day and the worse thing is that many people go through more than one can a day.

If you have bad junk food habits you will notice a dramatic lose of weight within a couple of weeks of stopping them. However, even if you through away the junk food you are still probably eating too much sugar. Sugar is hidden in many foods we thing are healthy.

Foods like breakfast cereal and muesli bars are notorious for the amount of sugar they contain. But many people think they are healthy! They often trick people with their boxes which say high in vitamins or low in fat, but they contain far too much sugar. If you want to control how much sugar you eat per day, you also need to avoid many cereals, muesli bars, fruit juices and many foods high in sugar content.

Here Is A Good Tip

Learn to read food labels and make it into a habit. It is impossible to tell if something is healthy by just looking at the front of a package. For example, A yogurt you buy may say 20% less fat, but it also may contain 50% percent more sugar. Finding the healthiest foods to eat is only done when you know how to properly read food labels.

So How Much Sugar Per Day Should I Be Eating?

According to The American Heart Association (AHA) the average person should be eating the following amount of sugar:

  • Adult Men: 36 grams or 9 teaspoons
  • Adult Women: 20 grams or 5 teaspoons
  • Children: 12 grams or 3 teaspoons
Coca Cola
One small bottle of coke has enough sugar to last you more than 2 days

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How To Lose 10 Pounds in 2 Weeks

Looking to learn how to lose 10 pounds in 2 weeks, here is a guide:

Losing 5 pounds every 7 days is not going to be easy, but if you change your diet and start to exercise you can definitely do it.  Always avoid diets which leave you constantly hungry . Learn how to eat properly and exercise regularly, your body will thank you.Most importantly, remember to continue with the weight loss plan in order to maintain your healthy weight.

How To Lose 10 Pounds in 2 Weeks- About Diet

 

If you don’t want to diet then forget about losing 5 pounds in one week, this is going to be essential to your success.

Remove sugar


Weight loss8

Don’t drink diet drinks either, although they contain ‘no calories’ they have been proven to be less effective for weight loss than just drinking water. They are also not healthy for you to be drinking because of the chemicals they contain. Try to just drink water.Remove sugary foods and drinks from your diet immediately. If you are going to reach you weight loss goal you cannot afford to have these weighing you down. Junk food and soft drinks are your main target, but you should also get rid of other foods which are high in sugar. This means you need to read the labels of all the foods you are eating. Find the ones which have loads of sugar and get rid of them. For example the cereal you eat, fruit juices, low-fat snacks (notorious for high sugar content) etc. By taking this step and changing nothing else you will lose weight, you might not lose 10 pounds in 2 weeks, but over the course of a month or two you will.

Remove Carbs

Have a small portion of carbs in the morning to keep you energized throughout the day, but other than for breakfast don’t eat them. Excess carbs are one of the leading causes of weight gain, you are better off without them. Eat lean meat, vegetables and fruit during your meals. Try to steam your vegetables and bake your meat. You could steam meat also, but i doubt it would taste too good. Stick to white meats like turkey and chicken, fish is also really healthy too.

Avoid Fatty foods

This is quite obvious right? Don’t fry or deep fry your foods and don’t eat any fast food. When you are cooking don’t use too much butter and instead of vegetable oil switch to extra virgin olive oil. Extra virgin is healthier, but you still shouldn’t use too much of it.

How To Lose 10 Pounds in 2 Weeks- About Exercise

To make sure you reach your weight loss goal in 2 weeks I suggest you do the following. Do 4-5 40 minute cardio sessions a week. Cardio refers to cardiovascular exercise for example jogging, swimming, cycling, shadow boxing, aerobics, dancing etc. By doing cardio you will burn calories and by burning calories you will lose weight. If you diet properly and do exercise then you cannot not lose weight.

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How To Lose Weight In 2 Weeks

Here is a how to lose weight in 2 weeks guide;

What Is Your Goal?

How much weight do you want to lose in a week? Are you getting ready for a big wedding or a prom and you want to look your best? Or do you just want to get off to a good start but continue to lose weight for months.

Before you start you need to have a goal. I think the best thing to do is determine how many pounds you would like to lose in 14 days and then go from there. If you choose 2 pounds then should be able to do it without much problem, but something like 20 pounds will be pretty hard. Below is my how to lose weight in 2 weeks guide from easiest to hardest.

If You Just Want To Lose 2-4 Pounds

Weight loss7

Using these two simple tips anything from 2 to 4 pounds should not be a problem in 2 weeks:

No Junk Food Or Soft Drinks

By simply cutting the junk food out of your diet you are bound to lose a few pounds very quickly. Fast food, chocolate, sugary sodas etc are the leading cause of obesity in people today. By cutting them out of your diet you will not only lose a few pounds fast but you will lose a lot in the long run. Instead of your usual junk food eat fruits and vegetables instead. Instead of drinking Coke (or even Diet Coke) switch to water instead.

Read Food Labels

You may be shocked to hear that many foods you think are healthy are in fact not. Even the ones which say “healthy” or “Low in fat”. By reading the nutrition labels on food you can discover which foods you should avoid. Many cereals and low-fat meals actually have loads of sugar in them, you need to avoid them. Get into the habit of looking at the nutrition labels when you buy anything. They are there for a reason!

If You Want To Lose 4-8 Pounds

This is the second level in my how to lose weight in 2 weeks guide. If you want to reach this weight loss goal then you are going to have to step it up a notch. You will have to do what I said above and also the following:

Exercise

You have to do exercise, there is no way around it. I hated exercising when i first started, but now I love it and I feel terrible if I don’t do it. If you want to lose 4 to 8 pounds in 2 weeks then you need to do exercise at least 3 times a week for 40 minutes. I like to run, but you can bike, swim, shadow box etc. Don’t just go out for a slow walk, you need to sweat or it is not going to help.

Dairy To A Minimum

If you eat  cheese, yogurt and milk everyday then you have to stop. Although a very small amount of dairy (cup of milk) has health benefits, too much is not good.  It is often one of the biggest obstacles for people trying to lose weight and thus bringing it down to a minimum should help you.

If You Want To Lose 8 To 20 Pound

If you think you are ready for my how to lose weight in 2 weeks guide advanced stage then i salute you. It is not going to be easy, but I am here to help.

More Exercise

The more exercise you do the better, don’t kill yourself, but sweat more. Try to exercise between 4-6 days a week for an hour at a time. Do an hour of cardio and then try and do some stomach exercises to tone your ab region. If you can’t do this much they don’t worry, build up slowly until you get to this level.

Stricter Diet

Start to really keep a close watch on the amount of calories you are consuming on a daily basis. Check this article on calories for a good reference. If you are really serious then you should hire a nutritionist or for a much cheaper option buy a weight loss program. I recommend this. To really succeed here you need to know all the fundamentals of dieting, something which requires a much bigger article to talk about.

Hope You Enjoyed My How To Lose Weight In 2 Weeks Guide

I hope you enjoyed this article and if you are really serious about losing weight then you are going to succeed, because they most important thing is determination and will power.

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How To Lose 5 Pounds In A Week

Want to know  how to lose 5 pounds in a week? Here is a guide;

Losing 5 pounds in 7 days  is definitely no small feat, but it can be done. All you need is some will power and some knowledge about what to eat and how to exercise.

What You Should Cut Out Of Your Diet

If you want to succeed then you have to cut the following food and drink out of your diet right away:

Watch Out For Sugar

Sugar is the leading cause of obesity in America and you have to cut it out of your diet. Well duh right? You are probably thinking that I mean cutting stuff like candy and chocolate, well I am, but there is more.

Weight loss6

If you want to know how to lose 5 pounds in a week then you have to know about food labels.Many things which you eat and consider healthy are actually not. The worse offenders are foods which are “low-fat” or “Low in calories”, many of these actually contain more sugar than their full fat counterparts and thus make you fatter.

If you want to diet properly then you must read food labels to see which foods actually contain loads of sugar. For example, I recently cut a so-called healthybreakfast cereal completely out of my diet after I found out it contained huge amounts of sugar.

Don’t Be Scared Of Fat

Don’t get scared when you see that a food has some fat, but make sure you use common sense too.Avoid eating fried and deep-fried foods. Don’t use too much butter when you are cooking and make switch from regular oil to extra virgin olive oil. If you enjoy meat then buy lean white meat instead of read meat. Meat like turkey, chicken and tuna are a healthy way to get the protein you need without a build up of fat. They are high in protein and low in calories.

Eat Vegetables And Fruit

Try to eat as much fruit and vegetable as you can. Since they are so low in calories it doesn’t really matter how many you eat. I suggest using fruit as a way to stop eating unhealthy snack food. Try to steam your vegetables and don’t smoother them in unhealthy sauces.

Try A Proper Program

If you want to guarantee that you will lose 5 pounds in a week then I suggest a professional plan. If you don’t mind spending a little money then I suggest you try out this program. It contains healthy recipes, shopping lists, meal plans, exercise guides, expert help and much more. For 47 bucks you can save a lot of research time by buying something which works. If you don’t want to spend money then this is a good place for some research information.

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How To Lose Weight Fast

Want to learn how to lose weight fast, well here is  guide to help you out. Always remember  for effective weight loss you need two things: will-power and knowledge. If you don’t have any will-power then you won’t be able to carry out any plan effectively and you will end up giving up fast. However, even if you have will-power you still have to have knowledge of proper nutrition and exercise to really succeed in losing weight for good. In this article I am going to touch on both, so lets get to it!

Why Willpower Is So Important

will power
Without will power you will never be able to lose weight

I always though weight loss was really hard, but once I learned how to discipline myself it became super easy.Like many of you I had problems making myself exercise and avoiding foods which were not part of my diet plan.

Something which I used to love drinking was coke. I used to love an ice-cold can of Coca Cola at lunch everyday and removing it from my everyday diet was extremely difficult.

However, like any addiction (and that is what it is!) the craving goes away after a week or so and after a month you will forget about it completely. I am actually so used to drinking water now that I find Coke too sweet.

Running was another obstacle I faced when I first wanted to lose weight. The first few times I did it I quit after only a few minutes. It wasn’t because I was really tired, but more because I my mind was too lazy.

Running requires mental discipline more than anything else and in the beginning I really lacked it. But if you want to know how to lose weight fast, you have to exercise. I forced myself and now I can run 1 hour without a problem and the fat just burns right off me.

Tips To Create Iron Will Power

will power2

1.Have a friend or a family member help you- Peer pressure is one of the best ways to create motivation. Get someone to keep an eye on you. Or maybe they can become your workout partner and you watch out for each other. I like to make bets with friends to keep me motivated. For example, If I don’t reach my 5 pound weight loss goal in 2 weeks I pay you 100 bucks. This will motivate you and motivate your friend to watch you. Be creative, find something which works for you and do it.

2.Remove bad influences- When you are trying to quit something (for example coke), try to avoid being around it. Remove it from your shopping list, try to avoid places that serve it etc. This is just for those first few days when you are getting yourself off it.

3.Write a List- Write a list of your long-term goals as well as your daily goals, you would be surprised how effective it is. If you know exactly what you need to do, then you are more likely to just do it.

4.Look forward to something- Give yourself one day of the week where you can relax and eat something unhealthy which you like. During the rest of the week you can look forward to that day and work extra hard to feel guilt free when it comes. There is nothing better than eating something really unhealthy, but without any guilt whatsoever.

5. Create your own- If you find something that works for you, use it! For example, before the day starts I like to listen to some motivational music. It really pumps me up for the challenges ahead.

How To Lose Weight Fast- Knowledge Is Everything

Weight loss knowledge

Want to know how to lose weight fast, then here are some great tips I have learned from experience. What I am going to say is best on healthy weight loss, I am firmly against pills or any form of extreme diets. Even though it may be healthy, you should always consult a doctor before making any big changes in your diet or your exercise routine.

Regarding Diet

Want to know how to lose weight fast? Well weight loss starts in the kitchen and if you are not willing to eat healthy then you might as well not bother trying to lose weight. If you want to lose weight fast then follow these eating guidelines.

1. Cut out the sugar- Sugar is the leading cause of obesity in the United States. By cutting sugar you will start to lose weight even if you don’t do anything else. By sugar I mean junk food like candy, chocolate, donuts etc. but I also mean sugar in other foods that you might not know about. Cereals, vitamin water, fruit juice, low-fat biscuits all contain too much sugar and you should cut them out of your diet. Make sure you read the labels of all the food you eat. Then find the ones with too much sugar and replace them with something else.

2. Drink water- Avoid soft drinks, alcohol, diet drinks, energy drinks, alcohol etc. and just drink water instead. Water is great for your health and it will even improve your skin.

3. Eat carbs but only in the morning- At breakfast eat a decent amount of carbohydrates (bread, pasta etc.) and don’t eat them for the rest of the day. Many people fail at weight loss because they eat carbs at night or in the afternoon. This is bad because your body does not have enough time to burn them and they become fat. By only eating them in the morning, you get the energy you need for the day and the time required to burn the carbs you eat.

4. Eat lean meat- Try to eat chicken, fish, turkey and other lean meats. These meats are full of protein and low in fat. Although they may seem boring at first, with the right recipes they can be really tasty.

5. Eat lots of vegetables and fruit- Eat plenty of fruit and vegetables for each meal. If you want to snack on something then snack on an apple or a stick of celery. Try to steam or bake your vegetables and don’t smoother them in cheese or sauces which are high in sugar and fat.

Regarding Exercise

If you are really serious about losing weight then you should atleast do some light exercise. Although you canlose weight without exercise, exercise will speed up the process. It will also make you have more energy, a faster metabolism and a toner body. Here are some tips I have for anyone wanting to do exercise:

1. Do both cardio and weights- Cardio is exercises like running, swimming and cycling. Weights are situps, pushups and other resitance training. By doing both you will have the best results possible.

This is because cardio will help you burn calories and lose fat fast. If you do weights this fat will then be turned into lean muscle and your body will look more toned.

2. Find a training partner- Working out alone can be tough and sometimes you can find yourself lacking in motivation. Studies have shown that people who exercise with a partner tend to get better results and last longer.

3. Join a gym- You can exercise at home, but sometimes it is better to join a gym (if you can). Firstly, a gym gives you all the facilities you need to do proper cardio and resistance workouts. Secondly, a gym can provide a much better workout environment where you will be much more focused than staying at home.

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How To Lose 10 Pounds In A Week

Learn what you need in this guide on how to lose 10 pounds in a week. If you think it cannot be done, then you are wrong. It is definitely possible, it just requires some hard work and dedication. I know the scenario, you have a big wedding, prom or other special event coming up and you want to look your best. If your goal is to lose 10 pounds in 7 days then you have really raised the bar. I say it can be done, but I am going to need you to work hard. It is time to step on up!

How to lose 10 pounds in a week- 5 important steps

 

Step One- Cutting out sugar

You should cut the following foods from your diet: Soda- Both soda and diet soda will make you gain weight. If you want to reach your goal in 7 days you have to cut them. Drink water instead Fruit Juices- They may seem healthy, but they are high in sugar. Eat fresh fruit instead. Any other drinks- No star bucks, no vitamin water, no energy drinks etc. Just drink water! Candy, donuts etc- Cut out all the high in sugar, high in fat foods that you snack on. Snack on celery instead! Muesli bars, low fat biscuits, breakfast cereals- These types of food seem healthy, but they contain loads of sugar which makes them your enemy. Snack on fruit or vegetables instead!

Step Two- Read food labels


food labels

Read the food labels of every food you eat. You will be surprised how many seemingly healthy ones contain loads of sugar and calories. Cut out anything which contains too much sugar and calories. For a normal diet you may be able to let some slide, but if you are going to lose 10 pounds in a week then you are going to have to be really strict here.

Step Three- Cut dairy out or to a minimum

If you need to eat dairy then cut it down to a bare minimum. One of the biggest obstacles many women face when losing weight is the amount of dairy they eat. Dairy is yogurts, cheese, milk etc. To get enough calcium a day you only need a small glass of milk. If you want to be absolutely certain that you will lose 10 pounds in 7 days then just cut it out completely, after all we are after a short-term goal here.

Step four- Control carb consumption

Just eat carbs in the morning for breakfast. Eat enough to give you energy throughout the day, but don’t eat any more than that. Don’t cut them out completely though either! I recommend sweet potato instead of bread or pasta, it is low in fat, full of energy and extremely healthy.

Step five- Exercise at least 40 minutes a day

This is really important. Skip this step and you will definitely fail. You have to do some good cardio for 7 days straight to have any real chance of losing 10 pounds in one week. I like running, but you can do anything as long as it burns fat.

Step six- 1000-1200 Calories a day

For women I suggest 1000-1200 calories a day for the 7 day period. This is just an average though and before you make any major adjustment in your daily calorie intake, talks to a doctor. My advice is no substitute for medical advice. Now you know how to lose 10 pounds in a week. Good Luck! I hope you succeed!

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