Watching what you eat and changing your diet are essential components of a successful weight loss plan. The following diet and nutrition resources can help you get on track and stay on track with your weight loss goals.



Do you know that breakfast IS the most important meal of the day and why?

Simply a good balanced breakfast provides the nutrients that people need to start their day off right.

Your brain and central nervous system run on glucose (Sugar) this is the fuel you need to think, talk, walk and carry on your daily life activities, and after a good nights sleep your glucose levels are at there lowest.

By skipping breakfast it makes the body work harder to break down stored carbohydrates, fats, and protein. This common mistake, is thinking that by skipping breakfast it helps with weight loss, instead the opposite will occur.

All this means is that by the time lunch comes around, you're starving which leads into a frenzy of over-eating, and poor choices.

Being over-hungry distorts the satiety signals produced by your body. These satiety signals regulate hunger and when a balanced diet / lifestyle are practiced, you prevent many serious diseases.

Breakfast is important, if skipped our bodies loses sensitivity to insulin "the most important blood sugar regulating hormone". Losing this sensitivity means you're at a greater risk for Type 2 diabetes. Trust me this is not a nice condition to be afflicted with and is totally preventable, being a health care practitioner I myself am seeing an increase in this type of condition in younger and younger people.

By following a healthy lifestyle, which means starting your day off right with a balanced breakfast and eating smaller more frequent meals (every 2 -3hrs) throughout the day, and including a regular exercise program this condition is totally preventable.

Insulin Resistance Syndrome, a pre-diabetic disorder and obesity are up to 50% higher in those who skip breakfast.

By eating breakfast, not only does it energize the body, but it feeds the mind as well. Those who eat breakfast tend to have a heightened mental concentration and a more positive outlook on life. And everybody loves to be around a happy person.

And of course, be sure to start your day off on the right foot by taking a serving of RAPIDCUTS HARDCORE 30 minutes prior to breakfast. The active ingredients in RAPIDCUTS HARDCORE can help slash inches off your waistline and accelerate your fat burning potential.

You've read the claims about stress making you fat, but do you believe them? Right now is the time of year that most of us set out to lose weight but why does it feel like it's nearly impossible to do so? Quite simply, it's because we're stressed. Research is now showing stress may actually be one of the biggest contributing factors for weight gain. If you're anything like most people out there right now you're stressing about everything from financial issues, your demanding job to keeping your family on track. And on top of all that you can't shake the feelings of dread you experience every time you look at your body in the mirror. It's the combination of all this stress that is preventing you from losing weight.

What is Stress and what causes it?
According to the American Institute of Stress, the term "stress", was coined by Hans Selye in 1936, who defined it as "the non-specific response of the body to any demand for change". Stress is usually associated with negative situations. Different people experience varying levels of stress differently and handle it differently. It is the build up of these stressful situations and issues in our lives that cause people to become inactive, rely on fast foods as fuel, neglect sleep and generally feel rundown.

The Connection between Weight Gain and Cortisol
Cortisol is known as the stress hormone and is released from the adrenal glands in response to stress. Although some cortisol is essential for normal brain and body functions when it is excessively accumulated in the body it can become hazardous. An increase in cortisol can cause a cascade of negative reactions in the body from a decrease in energy to a weakened immune system, insomnia and diminished metabolism. Specifically, an increase in cortisol has been associated with an increase in fat accumulation around the midsection. An increase in cortisol can also cause cravings for fatty and sugary foods such as ice cream, chips and chocolate. Cortisol can also affect serotonin levels which are directly correlated with a positive mood. During stressful periods a hormone is released to signal our fat cells to hold onto fat. The combination of an increase of unhealthy choices and the decreased release of stored fat leads to weight gain.

What can be done to combat stress-induced weight gain?

• Regular exercise: exercise is a great way to combat stress hormones and manage stress levels. It provides a productive means to temporarily escape from stressful situations and can help increase your attitude. Additionally, Meditation and Tai Chi are great methods to alleviate stress and provide a sense of relaxation.
  
  And of course, exercise is part of the weight loss equation as well. By including regular exercise in your lifestyle not only will you combat stress but speed up your metabolism and burn more calories overall.
• Proper diet: a balanced diet which includes choices that are high in fiber and low in sugar will suppress the appetite while keep blood sugar levels balanced.
  
  Eating smaller meals more frequently throughout the day is also important to manage stress levels and keep your metabolism functioning properly. In 2001 a study was conducted at the University of British Columbia and published in the Journal of Clinical Nutrition which found calorie-reduced diets could actually hinder weight loss efforts by increasing stress levels.
• Adequate amount of sleep: inadequate amounts of sleep can cause an increase in cortisol levels which can lead to weight gain. A study out of Hong Kong which was published in the International Journal of Obesity found that those who work longer hours and don't get adequate sleep are more prone to obesity. The combination of longer work hours and lack of sleep causes stress and this increase in stress is directly linked to weight gain. Most people need between seven and nine hours of sleep each night, some more, some less. By ensuring you are well rested you can handle stress more effectively.
• Supplements: you don't need to combat stress-induced weight gain on your own! RAPIDCUTS HARDCORE is a rapid fat burning catalyst that was created to help you battle the bulge. RAPIDCUTS HARDCORE contains a clinical breakthrough complex called HotSpot™. One of the key ingredients in HotSpot, called CortistrateT effectively brings into balance your body's level of cortisol to help stop this hormones'; tendency to deposit fat storage where you least want it. There are a total of five complex ingredients each with the research-validated amount of the bio-active ingredient required to bring your cortisol levels into balance. Cortistrate's proprietary blend is exclusive to RAPIDCUTS HARDCORE. You will not find it in any other product, period.
  
  Although you can't avoid stress completely you can certainly be pro-active in preventing stress-induced weight gain and RAPIDCUTS HARDCORE can help!

If you're trying to lose weight, the following 10 foods are some of the best options you can include in your weight loss plan:

• Oatmeal: if you're not currently including oatmeal in your weight loss plan, it should be an essential option. The type of oatmeal you consume should also be the large flaked oats, not the sugary pre-packaged type. Oatmeal is a good source of fiber; by starting your day with oatmeal you can stabilize your blood sugar levels throughout the day and provide the fuel you need to keep going.
• Blueberries: blueberries are extremely low in calories, low in fat, low on the glycemic index and contain an ideal amount of vitamin C. They can spruce up oatmeal or be added to low-fat yoghurt with a handful of unroasted almonds for a tasty afternoon snack.
• Low-fat yoghurt: it's an ideal snack and tastes great when combined with berries or other fruits. It's also high in calcium which has been speculated through some research to help reduce body weight. It's also low in fat and contains a moderate amount of protein.
• Almonds: unroasted and unsalted almonds have been found to actually help with weight loss in a recent study. It was speculated that almonds may make you feel satisfied longer and curb those cravings. If you're watching your calories it's important to monitor your almond intake as they are calorically-dense. A serving should be about 1 oz. which equals approximately 22 almonds.
• Spinach: spinach is high in Vitamin C and E, calcium, fiber and antioxidants. 1 cup of steamed spinach only contains 50 calories so it's the perfect addition to your weight loss plan. It tastes great in a salad, steamed and added to your egg white omelets.
• Egg Whites: they are extremely versatile and are low in calories, contain no fat or cholesterol and are high in protein. Besides, there are so many things you can do with egg whites from making a quiche, to omelets, to scrambled eggs; with egg whites you'll never get bored! Quite simply eggs can be an EGG-cellent part of your weight loss plan.
• Tuna: tuna is one of the cheapest types of protein you can get. It's low in fat and calories and high in protein. Tuna mixes well with other ingredients and is extremely versatile. With the new flavored varieties on the market, there's no reason not to add tuna to your weight loss plan.
• Salsa: salsa is extremely low in calories, low in fat and provides powerful antioxidants. It's an ideal condiment as it's flavorful and has a chunky consistency.
• Legumes: chickpeas, kidney beans and lentils are all great options. They're high in fiber as well as folate and B vitamins. They can keep you regular and help to satisfy your hunger levels.
• Sweet Potatoes: Sweet potatoes, also known as yams, are high in beta-carotene and fiber. They can help stabilize blood sugar levels and help to sustain hunger levels. They are virtually fat free and provide a ton of nutrients such as potassium and Vitamin C.

*Be sure to include two daily servings of RAPIDCUTS HARDCORE in your active lifestyle at least 30 minutes before your meals to ward off cravings and boost your metabolism.*

A clean diet starts in the kitchen. This is the place where all of your meals and snacks will be prepared and stored until eat them. This being said, cleaning up your kitchen and getting it ready for your new lifestyle is a perfect place to start. Mentally, this process will help you accept change and get your ready for a transformation. Physically, having a clean and well-prepped kitchen will allow you to enjoy your food preparation more and make it a breeze to whip up a clean healthy meal. Below are a few tips to help you get your kitchen into healthy shape!

• Throw out old food: If you have not eaten something in the past month, chances are you are not going to eat it any time soon. Throw out all food you have not touched recently, any junk food, and any expired boxes. These things only cause clutter and make it difficult to find the products that you do need on a regular basis. Additionally, old food can go stale or rotten and attract bugs to your cupboards. When you do buy products that can be kept in your cupboard for a few months, such as baking products, make sure to secure their closure and keep them in plastic containers to ensure their freshness.
• Safety First: Bacteria can be everywhere in your kitchen, but it does not have to be in your food. Keep your kitchen safe from contamination by:
  
  • Washing your vegetables and fruits before you eat them,
  • Constantly washing your hands between handling food,
  • Replacing sponges frequently or microwaving them for 10 seconds to kill the germs,
  • Using different cutting boards - one for raw meat and one for everything else,
  • Keeping an eye on the temperature of your fridge and freezer. Proper temperatures should be 4 degrees Celsius and -18° Celsius, respectfully,
  • Thawing raw food in the fridge overnight and not on the counter.
• Stock your cupboards full of the good stuff: Part of healthy comes down to what you have in your kitchen. It's a good idea to stock your kitchen full of healthy products such as fresh fruits and vegetables, lean sources of poultry, legumes, complex carbohydrates, and supplements such as ALLMAX ISOFLEX protein powder and Protein bars. Chances are if these items are in front of you, you will consume them. Keep your kitchen free of junk food or anything that might tempt you to overeat. Instead, enjoy these foods in moderation outside of the house, for example at a restaurant.
• Get the gadgets: There is no need to ransack the Shopping Network, but a few kitchen tools might make your food preparation easier for you. A blender with ice crushing capabilities is perfect for mixing up an ISOFLEX protein shake first thing in the morning. A garlic press makes adding garlic to your dishes a breeze. Non-stick pans and spatulas are perfect for making egg white omelets; and Tupperware can make preparing meals for the week a breeze.
  
  To combat cravings and suppress your appetite while trying to maintain a lean physique or get cut consume a serving of RAPIDCUTS HARDCORE 30 minutes prior to meals on an empty stomach. The three (3) proprietary blends found in RAPIDCUTS HARDCORE synergistically prime the body for optimal fat burning conditions in an exclusive 3-Step Fat Burning Process.