The One & The ONLY Way to keep The Weight OFF

There's no easy way to lose weight. Whether you decide on a high-protein diet, a low-fat diet, or some other approach, experts agree that the only way to shed excess weight is to cut the total numbers of calories you consume and/or burn more calories through exercise. Simple enough to understand- but often much more difficult to do.

The "secret" to losing weight is this : BURN more calories than you eat!!!! When the body uses more energy than it takes in (remember , foods equals energy), it depletes its fat stores. In other words, eat less and your body will burn fat for energy. Of course, what you eat is important, too. A diet based solely on cabbage soup won't provide the nutrition your body needs- and you'll get tired of it soon enough and return to your old eating habits with a vengeance.

Any weight-loss plan needs to center on foods you can keep eating for a lifetime-and of course it helps if those foods will also help protect you from cancer and other disease. After all, it's not all about losing weight. A diet that is high in meat and low in fruit (Atkins Diet, for example) may lead to short-term weight loss, but is not in keeping with current nutritional knowledge. Excessive meat consumption has been linked with a variety of diseases and a high-fruit diet protect against cancer.
Fruit, vegetables, whole-grains foods, low-fat dairy products, and lean protein are the cornerstone of healthy eating, whether or not you're trying to trim your waistline. The foods that your body can easily do without - which happen to be the ones packed with calories- are the ones to cut back on. That means cakes, cookies, fatty meats, whole milk, cream sauces, and the like.

When people want to lose weight, they usually want instant results. Most people who go on crash diets to shed heft fast usually end up putting it back on just as quickly and often put back more than they lost. Experts suggest a goal of losing about 1 lb (0.45kg) a week. There are 3500 calories in 1 lb (0.45kg) of stored fats, so you'll have to reduce your food intake by 500 calories a day to get there. Or you can eat 250 fewer calories and burn 250 more through exercise.

藜麦知多少？

现在的人们越来越注重健康了，在饮食方面会挑选营养价值高的食品。目的不单单为了养生，更多时候是为了瘦身。如果有一种食品是集这两者的效果的话，那就perfect了。

今天与大家分享的食品就是既能瘦身而且营养价值又高的食品--藜麦。

藜麦（俗称：小小米），是一种南美洲高地特有的谷类植物。由于其丰富的营养价值，古印加人称之为“五谷之母”。其种子的营养价值极高，蛋白质含量是大米的2倍多，尤其含有一般谷类缺少的赖氨酸（Lysine)。看看藜麦有何特点：

• 大米粮食的最佳代替品
• 高蛋白质、低热量、零胆固醇的“全能”食物
• 营养价值独一无二：蛋白质含量超过谷类；必需脂肪的含量多过于水果
• 富含维生素和矿物质，其中钙的含量是小麦的4倍，还有铁、维生素B以及维生素E
• 富含丰富的Omega 3脂肪酸，有益心脏；胆固醇含量为0
• 低热量，非常适合减肥！

原来藜麦有那么多益处，那么藜麦要怎么烹调呢？下一篇，将与你分享藜麦食谱。

Exercise Burn Fat

·     

            According to the calorie theory, exercise does little to promote weight loss. Running a mile or 2.2 kilometres only burns up 300 calories, which equates to 2 slices of toast or a piece of apple pie.

·         There are basically 3 reasons why exercise burns up fat:

1)      Regular sustained exercise increases the BMR (metabolism of your body). This means that your body becomes more efficient at using up calories even when you are sleeping. Although this calorie usage is not large, it is significant. Regular sustained exercise also improves the body’s ability to carry out thermogenesis, which is the burning up of excess calorie as heat. 

2)      The effects of exercise are cumulative. Running a mile (2.2 km), burns up 300 calories, and if you don this 3 days a week for a year, it will total 22000 calories or an equivalent weight loss of 11 pounds (5kg). Another example is if you carried on eating the way you do and simply start walking one mile a day, you would lose a pound a month which is nearly a stone (14 pounds or 7kg) a year.  

3)      Moderate exercise decreases your appetite. People who take no exercise have exaggerated appetites and tend to be hungry all day long.

      Our bodies were designed to be physically active on a regular basis. One doesn’t need to become a super-athlete, but daily activity should be enough to get the body tuned up.

     To get maximum benefit, exercise needs to be regular and sustained. The types of exercise can also be varied. 

香煎豆腐肉饼

豆腐含有丰富植物性蛋白质及钙质，是一种不可多得的健康食材，但由于味道淡，很多朋友都不太喜欢。如何解决这个问题？我决定弄散豆腐，加入做肉饼的材料里面，这样做除了可以减少肉的成份外，豆腐的水份亦可以令肉饼更加软腍。

二人份量 = 295 kcal

材料:
猪肉碎120克
板豆腐1/3砖
燕麦1汤匙
蛋一只
腌料
生抽1茶匙
生粉2茶匙
盐1/2茶匙
胡椒粉1/2茶匙

做法:
1. 猪肉、豆腐、燕麦、蛋浆及腌料拌匀。 （TIPS：燕麦用处）
2. 汤匙取起肉饼，弄成圆形，可做大将5块。
3. 热镬，加入少许油，放进肉饼，将两面用中火煎香。加盖转用小火多煮5分钟，即成。

产后瘦身小贴士（1）

如何产后瘦身---〉献给所有伟大的妈妈们。

很多妈妈在产后都会长胖，主要是因为妈妈在坐月子期间少运动，进食多，因此会变得比怀孕前胖。产后妈妈对身材的恢复也是很看重的，那么如何产后减肥？妈妈在日常生活中都需注意以下六点：

1、控制热量与脂肪。要始终小心食物的热量，在膳食中应减少些肥肉，增加点鱼和家禽。

2、饮食要清淡。要少吃盐，咸的东西吃得越多，就越想吃。少吃那些经加工带有酱汁的食物，这些东西含有丰富的糖、盐和面粉，它会增加你的热量。

3、常吃蔬果。要适量吃些含纤维多的水果、蔬菜和全麦面包。

4、平衡膳食。每天按计划均衡安排自己的饮食，同时要注意定时、不可滥吃。要减慢吃饭的时间，每顿饭的时间不少于20分钟。

5、热量负平衡。减肥的原则：热量的摄取量必须少于你的消耗量。

6、意志决定减肥的效果与质量。

Sunday Brunch : 健康又低脂的Egg Benedict

班尼迪克蛋看似健康，其实热量不低，特别是它的荷兰酸酱由大量牛油制造。这次的食谱用上低脂牛油，所以这道班尼迪克蛋只有500卡路里！

材料: 

1个英式松饼

2片圆形火腿

2只鸡蛋

1茶匙白醋

荷兰酸酱

酱料：

2只蛋黄

1茶匙柠檬汁

2茶匙低脂牛油

1汤匙茄汁豆

1茶匙水

做法

1. 将英式松饼分成两片，烧热镬，放入英式松饼，烤至两面至微微金黄，上碟。

2. 将圆形火腿放在英式松饼上。

3. 烧滚水，加入白醋，打开鸡蛋，将鸡蛋放入滚水中，煮约2分钟，小心放在圆形火腿上。

4. 将牛油放入微波炉加热。

5. 烧热小锅，隔水将荷兰酸酱材料拌匀，放在小锅中，慢火煮至微滚，淋在水滚蛋上，即成。

香蒜辣椒大蚬意大利粉

一人份量 -- 515卡

材料:

意粉200克约2碗

大蚬6-8只

芫茜2株

罗勒2株

磨菇3只

白酒2汤匙

蒜头2瓣

辣椒1只

油1茶匙

牛油1茶匙

盐1茶匙

做法:

1. 用盐开水浸大蚬约30分钟至大蚬吐沙，洗净，沥干，备用。

2. 磨菇洗净切片，备用。

3. 蒜头去衣，切片，备用。

4. 芫茜、罗勒洗净，沥干，切碎，备用。

5. 煲滚水，将意粉灼热，盛起，过冷河，沥干，备用。

6. 烧热易洁镬，下油及牛油炒香蒜片，炒熟磨菇粒，放入大蚬，加入白酒及辣椒碎，待大蚬煮熟至开口，放入意粉，让意粉吸收调味汁后，上碟，再于意粉上洒上碎辣椒干，即成。