The Benefit Of Healthy Fats In Your Diet

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It’s only natural to try and avoid foods with the word “fatty” or “fat” in it when dieting, but that isn’t always the best way to approach weight loss. While the rule of thumb of avoiding fatty foods works quite well, it definitely doesn’t apply to healthy fats or essential fatty acids, which are actually quite beneficial to your health and very conducive to weight loss.

Below, NJ Diet provides information about how healthy fat and fatty acids can actually be beneficial to your health, as well as aid in your weight loss journey!

Incorporating Healthy Fats Into Your Diet

A well-balanced eating plan doesn’t mean cutting out all fat, you just need to focus on healthier varieties. A general goal is for 20-35% of your total daily calories to come from healthy fats (such as polyunsaturated and monounsaturated fats) and fewer than 10% of calories per day from saturated fats.

The Omegas

Omega-3 fats are a type of polyunsaturated fatty acid that may offer health benefits, such as:

  • Promoting normal functions of the brain and nervous system
  • Lowering cholesterol levels and supporting heart health
  • Protecting against dry eye disease
  • Prevent and reduce symptoms of depression, ADHD, and bipolar disorder
  • Protect against memory loss and dementia
  • Reduce the risk of cancer
  • Ease arthritis, joint pain, and inflammatory skin conditions
  • Support a healthy pregnancy
  • Battle fatigue, sharpen your memory, and balance your mood

Since our bodies cannot make omega-3 fatty acids, we must get them through he foods we eat. For example, eggs, milk, and soy drinks may be fortified with omega-3s.

Foods That Incorporate Omega-3s
  • Fatty Fish: Include fish high in omega-3 fats at least twice per week. For example, salmon, herring, sardines, lake trout, and Atlantic or Pacific mackerel.
  • Walnuts: Walnuts are a plant-based source of omega-3 fatty acids. Add walnuts to cereal, salads or muffins.
  • Flaxseed: Your body cannot break down whole flaxseeds to access the omega-3-containing oil, so to get the health benefits, select ground flaxseed. Add it to breakfast cereal, yogurt, baked goods, or mixed dishes and casseroles.
  • Chia seeds: These small seeds are packed with nutrients. In addition to omega-3s, they contain protein, dietary fiber and vitamins and minerals. Toss them in in your cereal, salads and baked goods.
  • Hemp seeds: These seeds are also packed with omega-3s and protein. They can be eaten raw, cooked or toasted.
  • Eggs: Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label.

Monounsaturated And Polyunsaturated Fats

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health. These fats can help to:

  • Lower the risk of heart disease and stroke.
  • Lower bad LDL cholesterol levels, while increasing good HDL.
  • Prevent abnormal heart rhythms.
  • Lower triglycerides associated with heart disease and fight inflammation.
  • Lower blood pressure.
  • Prevent atherosclerosis (hardening and narrowing of the arteries).

These healthy fats help to increase HDL, the “good” cholesterol in the body. Swapping out monounsaturated or polyunsaturated fats, such as vegetable oils, for saturated fats, such as butter and lard, may help reduce cholesterol in the body. Cholesterol is a waxy substance that can build up and clog blood vessels. The narrowed or blocked blood vessels increase your risk for heart attack or stroke.

Foods That Incorporate Monounsaturated Fats
  • Nuts: In addition to heart-healthy fats, nuts (unsalted) are a good source of protein, dietary fiber and a variety of vitamins and minerals. Just keep portion control in mind: one portion of nuts is equal to 1 ounce and provides approximately 160 to 180 calories.
  • Oils: Use oils such as olive and canola in place of solid fats such as butter. Use oil in salad dressing or to cook vegetables, seafood, poultry, meat or tofu.
  • Avocado: Avocados not only contain monounsaturated fat, but they also are packed with dietary fiber, potassium and vitamins (folate and vitamins B6, C and E). Try adding avocado to salad, pizza, soup, salsa, eggs and sandwiches.
  • Peanut Butter: Nearly half the fat in natural peanut butter is monounsaturated fat.  Don’t pour off the heart-healthy oil that’s separated out of natural peanut butter, and mix it in.

Foods That Incorporate Polyunsaturated Fats
  • Seeds And Nuts: Aside from being a great source of healthy fats, nuts and seeds offer a wealth of benefits for our bodies. Regularly eating them can help lower bad LDL cholesterol to keep your arteries clear and your heart healthy. Nuts and seeds are also considered brain foods, and certain types are even recommended to help improve mood and defeat depression. Flaxseed, Sunflower, Sesame, and Pumpkin Seeds and Walnuts are all good examples.
  • Fatty Fish/Fish Oil: Fatty fish varieties like salmon, sardines, mackerel and anchovies are packed with heart-healthy fatty acids that are absolutely crucial to health. These fats are considered essential fatty acids because the body isn’t capable of producing them on its own, which means we must rely on these foods in our diet to supply these key compounds.
  • Tofu: The American Heart Association recommends eating tofu, soymilk and other forms of soybeans, including their oils. These foods contain alpha-linolenic acid (ALA), another omega-3 fatty acid.
  • Safflower Oil: Safflower oil is a rich source of unsaturated fatty acids. The unsaturated fats in safflower oil can thin the blood and make platelets less sticky, helping prevent blood clots that can lead to heart attack and stroke. Safflower oil might also affect blood vessels by relaxing them and reducing blood pressure.

The Benefits Of Incorporating Healthy Fats

Mental Clarity

Whether you incorporate them naturally into your diet or take supplements, fatty acids, such as omega-3, are an excellent way to educe inflammation of the brain and produce neurotransmitters, which the brain relies on. When you get enough good fatty acids in your diet, you’ll find that you think more clearly, have better decision making skills, and that your attention span is longer, not to mention the fact that regular ingestion of essential fatty acids has been shown to reduce the risk of Alzheimer’s disease and dementia.

Reduced Risk of Heart Disease

Studies have shown that taking in enough essential fatty acids can lower your triglyceride levels. What does that mean? For starters, your body and brain will be healthier overall, but perhaps the most excellent benefit is that your risk of heart disease and other heart problems will be greatly reduced.

Look and Feel Better

Another excellent benefit of regularly consuming enough essential fatty acids is that they improve the appearance of your skin, hair, and nails. Fatty acids contain the building blocks that these different parts of the body require to shine and look their best, so no matter what your weight, you’ll look a hundred times better and healthier when you’re getting your daily dose of fatty acids.

Weight Loss

While there is no “miracle pill” to make excess weight come off without effort, scientific studies have shown that getting enough fatty acids in your diet can aid in your weight loss efforts. If you’re worried about the calories that foods with fatty acids can add, you can achieve the same benefits by simply taking 1-2 all-natural fish oil tablets per day.

Pain Reduction

If you’ve ever skipped your workouts because of stiff, sore muscles or joint pain, then essential fatty acids may be just what you need. Adding a healthy dose of these (or fish oil tablets) into your diet has been shown to reduce joint and muscle pain, even when it’s caused by arthritis, and even to make anti-inflammatory drugs more effective!

* * *

As you can see, there are a great many benefits to getting more fatty acids, such as those found in salmon and other healthy fish, walnuts, and flax seeds, into your diet.  Healthy fats are an essential part of our diets.  However it is important to note that since some foods which incorporate healthy fats are also higher in calories, we need to account for that by making modifications to your diet in other ways.

Adding plenty of nutritious fats to your diet is just one piece of the puzzle when it comes to health. Be sure to round out your diet with plenty of foods that are high in protein, as well as a good variety of fruits, vegetables, legumes and whole grains to make sure you’re meeting your nutritional needs.  In addition, balancing your well-balanced diet with regular physical activity and a balanced lifestyle will help to achieve your optimal health!

NJ Diet is here to help you lose weight and get healthier! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

At your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime.

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

Best Foods To Help Fight Inflammation

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Inflammation is your immune system’s reaction to irritation, injury, or infection. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical — which often triggers inflammation.

Inflammation is normal and a natural part of healing. However, chronic inflammation could have a negative impact on your body and your health. Many major diseases, such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s, have been linked to chronic inflammation.

The good news is following an anti-inflammatory diet is one way to counter chronic inflammation that may be caused by eating an unhealthy diet and lifestyle. Thus, by eating healthy, anti-inflammatory foods you can naturally prevent or alleviate the symptoms of inflammation. These foods are not only nutritious, they fit perfectly into an anti-inflammatory diet.

In our new blog, NJ Diet will discuss the topic of inflammation, and also share the best, more effective ways to help fight inflammation in order to contribute to better, overall health!

Defining Inflammation

There are two types of inflammation – chronic and acute. While acute inflammation is a natural immune response to common symptoms and injuries, chronic inflammation can trigger a whole host of health-related issues. In fact, a common denominator with many diseases, from arthritis to heart disease, is chronic inflammation.

To be sure, chronic inflammation is not healthy, so every effort should be made to prevent or reduce it.  This can begin by eating healthy, anti-inflammatory foods in order to naturally prevent or alleviate the symptoms of inflammation.

Possible Dietary Causes Of Inflammation

Certain lifestyle factors or unhealthy habits can promote inflammation. For example, consuming high amounts of sugar and high-fructose corn syrup is particularly harmful, leading to insulin resistance, diabetes, and obesity.

Additionally, it is believed that consuming too many refined carbs, such as white bread or rice, may contribute to inflammation, insulin resistance, and obesity.

Similarly, eating processed and packaged foods that contain trans fats has been shown to promote inflammation and damage your arteries. Regular consumption of vegetable oils used in many processed foods may result in an imbalance of omega-6 to omega-3 fatty acids, which some scientists believe may promote inflammation.

Finally, it should be noted that an inactive, sedentary lifestyle is a major non-dietary factor that can promote inflammation.

Some foods are associated with an increased risk of chronic inflammation are:

  • Sugary beverages: Sugar-sweetened drinks and fruit juices
  • Refined carbs: White bread, white pasta, etc.
  • Desserts: Cookies, candy, cake, and ice cream
  • Processed meat: Hot dogs, bologna, sausages, etc.
  • Processed snack foods: Crackers, chips, and pretzels
  • Certain oils: Processed seed and vegetable oils like soybean and corn oil
  • Trans fats: Foods with partially hydrogenated ingredients
  • Alcohol: Excessive alcohol consumption

The Benefits Of An Anti-Inflammatory Diet

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.  In fact, a healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life.

Best Food To Help Fight Inflammation

While chronic inflammation is unhealthy and can lead to disease, in many cases, your diet and lifestyle drives inflammation or makes it worse.

Delicious and healthy foods may help improve your overall health and make it easier to manage a healthy weight, and a diet rich in anti-inflammatory foods may also help prevent certain health conditions from occurring as you age.

Thus, you should aim to choose these anti-inflammatory foods for optimal health and wellbeing, lowering your risk of disease and improving your quality of life!


Vitamin E is best known for protecting the body from harmful free radicals and has been shown to reduce inflammation. What’s more, almonds are an excellent source of vitamin E and make an excellent snack!

Almonds are an excellent source of monounsaturated fats, and are a good source of magnesium and plant protein. Research shows that eating almonds has been associated with having a lower risk of cardiovascular disease.


Avocados are high in fiber and anti-inflammatory fat content. They also contain high amounts of potassium, magnesium, carotenoids and tocopherols. Avocados are also rich in heart-healthy monounsaturated fats, plus they’re an excellent source of magnesium, fiber, and potassium while being low in sodium. Eating half an avocado will also add nicely to your daily intake of vitamins C, A, E, and B-complex vitamins.


There is a strong link between magnesium deficiencies and inflammation, and broccoli has a whopping 51 mg of magnesium per cup, making it essential in an anti-inflammatory diet.

Broccoli is a member of the cruciferous family of vegetables that are high in antioxidants. Broccoli is also an excellent source of vitamin C, potassium, calcium, and vitamin A, all while being low in calories.


Blueberries contain significant amounts of polyphenols that trigger antioxidant activity and may help to prevent cancer and cardiovascular disease. These compounds may help reduce inflammation while also boosting your overall immunity. Blueberries may also prevent cancer by slowing down the growth of cells and reducing inflammation.

Bone Broth:

Bone broth is a huge part of an anti-inflammatory diet.  Bone broth contains chondroitin and glucosamine, two compounds shown to reduce inflammation specifically related to joint pain.


Carrots contain beta-carotene, which your body can convert to vitamin A, which is essential for your health and is a powerful antioxidant. Carrots also contain zeaxanthin and lutein, which are also related to vitamin A. Eating a diet rich in these antioxidants may help to reduce your risk of cancer by preventing damage to the healthy cells of your body.

Dry Beans:

Dry beans, such as navy beans, kidney beans, pinto beans, and black beans, are an excellent anti-inflammatory source of plant protein, minerals, B-complex vitamins, and vitamin K.  Research suggests dry beans may provide health benefits and help prevent some types of heart disease, diabetes, high blood pressure, as well as reduce inflammation.

Extra-Virgin Olive Oil:

Extra-virgin olive oil is rich in monounsaturated fats that are good for your blood vessels and has polyphenols that work as antioxidants to protect the cells in your body. Olive oil helps reduce inflammation, reduces high cholesterol, and can reduce your risk of heart disease.

Green Tea:

Green tea is rich in catechins which protects your cells from damage leading up to disease. High-quality tea – preferably matcha – is most beneficial, and using the most effective brewing technique can extract the catechins.


Research has shown that kale contains around 45 different inflammation fighting flavonoids, and is an excellent source of vitamins A, C, and K, and a good source of calcium, iron, magnesium, potassium, and vitamin C while being low in sodium.


Oranges and orange juice are excellent additions to an anti-inflammatory diet! Oranges are an excellent source of vitamin C and potassium, and the fiber and folate in oranges may help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.


Salmon is considered the best fish for one of the most vital anti-inflammatory substances — omega-3 fatty acids. Studies suggest people who have a higher intake of these fatty acids may be less likely to suffer from dry eyes, and it’s also good for the heart because the healthy fats help reduce inflammation and keep cholesterol in check.

The American Heart Association suggests you eat fatty fish at least twice a week because of the beneficial omega-3s.


Spinach contains lutein, which is related to vitamin A and beta-carotene. Spinach also gives you iron, vitamin K, and folate, and it is very low in calories, so it’s perfect for weight loss diets.


Strawberries are delicious and good for your health. Strawberries are low in calories, high in fiber, and they contain vitamins and minerals your body needs. They also have anti-inflammatory properties and plenty of potential health benefits.  The pigments that give the strawberries their color also contain antioxidants that can help reduce inflammation.

Sweet Potatoes:

Sweet potatoes are rich in vitamins and minerals and are high in vitamin A and beta-carotene, which are antioxidant. Sweet potatoes also are an excellent source of many vitamins and minerals, including vitamins C and K, potassium, and B complex vitamins.


Walnuts are an excellent source of healthy fats, protein, vitamin E, minerals, and phytochemicals called sterols. They also contain monounsaturated fatty acids and omega-3 fatty acids that are good for your heart. Even though walnuts are higher in calories, eating a handful of walnuts can help you feel full longer and actually help you lose weight.

* * *

As you can see, in order to reducing levels of inflammation, aim for an overall healthy diet.  A diet rich in anti-inflammatory foods may also help prevent certain health conditions from occurring as you age.

An added benefit of adding these anti-inflammatory, healthy foods into your diet is that it make it easier to manage a healthy weight.  In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life!

At NJ Diet, we are here to help you every step of the way!

Our customizable program helps you keep the fat off and stay healthy! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically to make sure you succeed. We personalize natural solutions and supplements for every individual, and our program includes full supervision by nutritionally certified personnel!

Save $72 off our Initial Evaluation and Consultation price of $99

Register online today and your visit will cost ONLY $27!

Healthy And Natural “Energy Boosters”

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When looking for an energy boost, we often gravitate towards unhealthy options such as caffeine, energy drinks, sugary snacks and other items. However, there are some healthy, natural alternatives to help increase your energy when you are in a slump, that will help you feel great and provide the boost your need!

NJ Diet would like to share the best healthy and natural “energy boosters” that will keep you going throughout your busy day!

Natural Energy Boosters

Eat a Healthy Breakfast

The old cliche that “breakfast is the most important meal of the day” is actually quite true! A good breakfast packed with all the right vitamins and nutrients will give you energy — and help you to burn calories — all day long. For a healthy start that will get your energy going, aim to eat a breakfast that includes a small dose of whole grains, a larger dose of protein, and a little bit of fruit.

Reduce Stress

People with busy schedules tend to be stressed or feel overwhelmed, and while it’s not possible to completely remove stress from your life, restructuring different elements and activities may help minimize how much stress you’re experiencing. Some natural energy boosters to try include meditating or writing down what’s stressing you to calm your thoughts and reorganize them. Doing some calming activities is good for getting a more restful sleep—and for your mental health.

Regular Exercise 

Exercise gets your blood flowing and reduces your risk of cardiovascular disease. While getting up and moving around may seem like the last thing you want to do if you’re feeling tired, activities a simple as a brisk walk can be a natural energy booster.  In the morning, start your day with a few sit-ups or push-ups to get your blood moving and give yourself an added boost. Starting the day off this way will actually help you beat your afternoon slump more than a candy bar or another cup of coffee.

Eat A Well-Balanced Diet

Your diet plays a large role in how energized you’re feeling. A good start is by eating less carbohydrates and reducing sugar — two ingredients that leave you feeling groggy.  While sugar may provide a short-term boost, it wears off quickly. Instead, fill your diet with foods with low glycemic levels like beans, whole wheat bread and brown rice, which all take the body longer to digest while still providing a natural energy boost. Low glycemic foods keep your blood sugar at an even level, which will keep your energy levels from spiking and dropping. Natural energy foods are high in protein and fat content and are low on the glycemic index, meaning their sugars are absorbed by the body slowly and provide a longer-lasting energy source.

Food and nutrition are also vital to disease-prevention and longevity. Natural energy foods keep our various systems operating at their optimal levels for proper health, and eating too much of the wrong foods can lead to nutrient deficiencies and conditions that affect metabolism and cause chronic fatigue.

Keep Hydrated

The source of your exhaustion could be as simple as not drinking enough water! One of the first symptoms of dehydration is feeling tired, so you should drink about nine cups of water per day for women and 13 for men, according to the National Academy of Medicine.  Additionally, eating certain foods can help hydrate you as well, such as fruits and vegetables. For example, apples are both hydrating and awakening. They’re packed with all the right ingredients to give you a natural energy boost—Vitamin C, fiber and complex carbohydrates!


Rosemary is a natural ingredient that can safely be used for an instant pick-me-up. Rosemary’s intense scent is commonly known as a stimulant to invigorate the mind and fight exhaustion and fatigue, both physically and mentally. It also improves memory retention and can provide a natural energy boost!

Aromatherapy/Essential Oils

Aromatherapy is the use of essential oil extracts to create a pleasant and therapeutic aroma for stress-management and healing. Essential oils like peppermint, orange and cinnamon are refreshing to the senses, helping to wake you up and make you feel more alert and energized. Dabbing some peppermint on your wrist can help you regain focus and stimulate your brain’s ability to concentrate.

You can use aromatherapy as a natural energy booster by adding a few drops of your favorite energy-boosting essential oil or oil blend to a diffuser. Or you can rub essential oils on your wrists or neck and breathe in the stimulating scent.

Enjoy The Great Outdoors 

Fresh air can do wonders for the mind, body and soul, and increased outdoor activity has been proven to improve concentration and creativity. Additionally, being in nature and sunlight has benefits for improved memory and elevated mood, making you less likely to feel the effects of fatigue.  By merely spending just five minutes outdoors, you can help stimulate your circulation and give yourself a jolt of energy you need to regain focus. If you’re suffering from an energy drop, being outdoors can help reinvigorate your body and wake up your mind!

Be More Active

Just getting up and moving may be just what you need to up those energy levels, without doing a full-on workout.  Picking yourself up and and walking around, taking a flight of stairs instead of the elevator, or even to stand up and jog in place for a few minutes can get those endorphins flowing and give you a natural energy rush to push you through the rest of your busy day.

Get Plenty Of Sleep

When you don’t get enough sleep, you will inevitably feel groggy, fatigued and irritable. It is estimated that only 20-30 percent of the general population gets an adequate amount of sleep, so the obvious cure is to try to get in your eight hours of sleep a night.  To help settle down, make sure to limit screen time and work activities an hour prior to bedtime to give your brain time to unwind. Instead, take a bath or read a book to relax yourself before you fall asleep. Keep your bedtime and waking time consistent, and be sure to eliminate caffeine after 3 p.m., as its effects can last as long as 12 hours.

Getting enough sleep has also been shown to reduce cravings and make sticking to your diet- and thus losing weight- a whole lot easier.

B Vitamins

B12 is also known as the “energy vitamin” and is the most complex of all vitamins. It is also one of the best vitamins to boost energy, supports energy production and keeps blood cells healthy. In fact, if you’re vitamin B12 deficient, one of the first signs can be lower energy levels.

Herbal Teas

Coffee isn’t the only option when you need an energy boost. Sipping on an herbal tea can provide an all-natural boost in energy levels without the risk of stimulants or processed ingredients.

Green tea has many benefits for your body; it is loaded with catechin, an antioxidant that helps fight damage in the body’s cells.  In particular Matcha tea is high-grade, finely ground, concentrated green tea that is proven as a fat-burner. And studies have shown that naturally occurring chemical compounds in matcha are anti-carcinogenic by inducing cancer cell death and inhibiting cancer cell growth. Matcha is also rich in antioxidants and encourages your body’s natural detoxification systems.

Dark Chocolate

Yes, you read right! Dark chocolate is heart-healthy and, when consumed in moderation, it can give you a nice bit of an endorphin rush and a small energy boost without harming your diet.  While we repeat that you should indulge ‘in moderation’ (or you’ll find that your calorie counts are too high for weight loss) there’s nothing wrong with reaching for a small piece of dark chocolate every once in a while.

* * *

As you can see, if you find yourself constantly dealing with fatigue and low energy levels, there are plenty of natural remedies that can help boost energy levels.

By switching up your diet, including more physical activity in your routine, improving your sleep quality and using peppermint oil are all easy ways to get a quick burst of energy.

It is also important to keep in mind that low energy may also be a symptom of other conditions, including thyroid problems, depression or anemia. Consult with your doctor to address possible concerns if fatigue persists to determine the best method of treatment.

The NJ Diet  program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being!

We provide the support you need to be successful on your weight-loss journey at NJ Diet! When you come in for your initial consultation, we will explain how our unique individualized system works to reduce hunger and feel healthier, and how our 4 component approach makes it possible to lose 20-40 lbs. or more of fat in only 40 days! We assess the many metabolic factors to genetically make sure you not only lose  weight, but we ensure you’ll keep it off and stay healthy for a lifetime. 

Make your health and wellness a priority this summer!

Save $72 off  Initial Evaluation and Consultation price of $99. Register today and your visit will cost ONLY $27!

Register Now at NJ DIET to learn more about setting weight loss goals today!

Easy Ways To Burn Calories Without Breaking A Sweat

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Working out is an important part of losing weight and being fit, but finding time to exercise some days can be challenging. However, it is possible to burn calories without hitting the gym!

In our new blog, NJ Diet shares our tips on how to incorporate small, simple changes to your daily routine in order to get in some much-needed activity when you’re just too busy for a full workout!

Easy “Calorie Busters”

1. Jumping Jacks

These old-school exercises are quite effective and can burn a lot of calories in a short amount of time. Jumping jacks get your heart pumping and will burn lots of extra calories. Try standing up every so often and doing a minute of jumping jacks, or more. The best part is that they can be done at the office, in front of the TV or anywhere!

2. Stomach “Tightening”

Sucking in your stomach actually does more than just make you look thinner. It can actually help you to be thinner! By tightening, holding, and releasing your abs several times throughout the day, you can burn calories and help to firm up those abdominal muscles. You can do it sitting down or standing, so just do it!

3. Take The Stairs

Whenever you have the choice between stairs and an elevator, choose the stairs- it’s worth it for all the extra calories you’ll burn. Feeling particularly energetic? Try running up or down the stairs, or, even better yet, going up and down the stairs multiple times.

4. Just Dance

You can actually burn as many calories dancing as you would at the gym! Dancing around vigorously can really burn a lot of calories, so just dance! Even if you’re not hitting up a party or going to a club, dancing around your living room or your office is just as effective.

Other Active Ways To Burn Calories

  • Walking – Stretch your limbs and breathe some fresh air without the hard impact that comes from running.
  • Pilates – Pilates can definitely make you sweat and it’s a good option if you aren’t in the mood for an intense workout.
  • Biking- A leisurely bike ride around your neighborhood or in the park can get in some much needed exercise.
  • Stretching – Spend that time you are watching TV to help your sore muscles by stretching your entire body.

Everyday Ways To Increase Activity

The gym or treadmill aren’t the only places to burn calories. You can rev up your metabolism just by going about your daily business, with no workout required.
  • Stand Up – Get out of your chair whenever you can. Standing for just three hours a day can help burn up to 630 more calories than you would sitting down!
  • Get Cleaning – Whether you’re wiping down the counter, bleaching the bathroom, vacuuming, or washing the car, really get into it and work out!
  • Stand Up Straight! – Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles.
  • Incorporate Squats: When you pick up something from the floor, keep your back straight and bend at the knees, not the waist, to help to tone your legs.
  • Get Fidgety – Tap your feet, pace, or move restlessly in your seat; it will keep your metabolism humming with what’s known as NEAT (non-exercise activity thermogenesis) and it can burn up to 350 extra calories a day!
  • Laugh, A Lot! – Laughing raises your heart rate 10 to 20 percent and kickstarts your metabolism and can help you burn up to 40 calories!
  • Shop Till You Drop – Shopping at the mall for an hour burns 210 more calories than shopping online!

Dietary Changes That Help Burn Extra Calories

  • Eat Small Meals, More Often: The body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings.
  • Don’t Skip Breakfast:  Eating breakfast sends your body a signal that you’re not starving, so it starts burning fat—even when you’re just doing normal activities.
  • Choose Foods Wisely: Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack.
  • Opt For Green Tea: Green tea nudges up your metabolism for as long as 24 hours after you drink it, burning an additional 80 calories during that time. Flavonoids, found in the tea leaves, are believed to be responsible for the boost.
  • Drink Coffee: Studies have found that caffeine increases the rate at which you burn calories.
  • Quit Late Night Snacking: Eating too late can interrupt sleep, according to Wellington, and may induce you to skip breakfast—bad for your metabolism.
  • Get Spicy: You can feel your body warm up when you eat spicy foods, which can in turn help you burn up to 110 extra calories.
  • Drink Water:  Water is essential for your metabolism to work efficiently and when you are even mildly dehydrated. Drink eight glasses of water is recommended.

* * *

As you can see, there are all kinds of ways to get your heart pumping and to burn calories.  There really is no excuse not to be active, even if it’s in a small way, every day!

NJ Diet is here to help you lose weight and get healthier! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

At your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime. 

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

Health And Wellness During Summer Vacation

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Summer vacation is the time to kick-back and rewind!

But if you are trying to eat healthy and maintain or lose weight, it can be challenging! Travelers will find that maintaining a healthy diet while vacationing can leave you with questions about what to eat in order to maintain your healthy lifestyle, as well as trying to incorporate exercise into the mix. Here’s how you can enjoy your vacation, all while still staying on your weight loss plan!

Healthy Eating: Vacation Tips

Vacation is a time to relax and enjoy your time off. However, the change in your routine can affect your eating habits so it’s important to plan ahead. Follow these tips while on vacation to keep you on track with healthy eating!

1. Make Good Food Choices

  • Try to fill your plate with mostly vegetables with small servings of meat and starches like pasta and rice.
  • Many resorts have buffet food stations where food can be cooked to your liking. Ask for a stir-fry with lots of vegetables.
  • Look for foods that are baked, grilled or steamed rather than fried or deep fried.
  • Look for dishes that use interesting whole grains such as quinoa, barley, bulgur or brown rice.
  • Enjoy fresh fruit for dessert. If you are traveling to an exotic location, try the local, seasonal fresh fruit such as mangoes, jackfruit, papayas and pineapples. Treat yourself to a sweet dessert only once in a while, or split dessert with a friend or two.

2. “Eat-In”

  • If your room has a mini fridge, pick up some fresh fruit and low fat milk at the local grocery store. Pack whole grain, high fiber cereal and cups, bowls and spoons.
  • Buy extra groceries to make your own meals if your room has a stove, fridge or microwave.

3. Resist the Urge to Splurge

We tend to splurge when eating out, and vacationing means we will possibly consume an abundance of calories any given day. Try not to think of eating out as a special treat, but instead enjoy the travel experience of exploring new places and trying different activities.

4. Drink In Moderation

  • The calories in alcohol and beverages can add up quickly. Aim for no more than 2 drinks per day for women and 3 drinks per day for men.
  • For every drink of alcohol, have one non-alcoholic drink. Remember that water is the best thirst quencher and it’s calorie-free!

5. Restaurant Food Choices

  • Plan your day and excursions when on vacation. Check out their menus ahead of time if possible so that you know which choices are lower in fat, sodium and calories.
  • Portion sizes can be very large at restaurants. Stick to smaller servings and skip the extra cheese, gravy or sauces. Smaller servings mean less fat and fewer calories too.
  • Pick menu items that are grilled or baked instead of fried or deep fried, and instead ask for more vegetables or salad.
  • Quench your thirst with water, low fat milk or a small serving of 100% fruit juice instead of soda or alcohol.

6. Eat Something “Healthy” Daily

  • Enjoy your favorite greens with grilled chicken, cherry tomatoes, cucumbers, and other healthy additions.
  • For a “sweet” salad, add fruits such as peaches, berries, apples and plums.

7. Pack Healthy Snacks

  • Keep a snack bag or cooler (with ice packs) handy with fresh fruit, pre-cut vegetables, unsalted nuts and seeds, trail mix, sandwiches, low fat granola bars and whole grain crackers with low fat cheese.
  • Pack along some healthy foods when traveling by bus, plane or train.

8. Quench Your Thirst

  • Keep cold water on hand at all times. For extra flavor, add fresh berries or slices of orange, lemon, lime or cucumber.
  • All fruit popsicles with 100% fruit juice can keep you hydrated. Try low fat vanilla yogurt instead of ice cream.

Staying In Shape On Vacation

If you’re working hard to stay in shape, you don’t want to derail your efforts on vacation. It’s important to be able to relax, while also maintaining their health and fitness. Fortunately, it’s possible to strike a balance with a few simple adjustments to your itinerary by following these health tips:

1. Hit The Gym

Being able to walk to the gym is extremely helpful for those trying to stay in shape on vacation and close proximity to a gym opens up your schedule for other activities when on vacation. You can adjust your workouts to accommodate your main priorities – fun and relaxation.

If you’re staying at a hotel, check to make sure your selection has a gym with a lot of amenities. Luckily most hotels are focusing on offering more health and fitness amenities these days. If renting a home, you may need to search the area for a nearby gym with nearby proximity.

2. Bring Portable Workout Equipment

If your travel destination doesn’t have a convenient gym nearby, consider bringing along travel-sized workout equipment. Suspension training equipment options offer a multitude of exercise options to keep your routine consistent while you’re away. Basic resistance bands, jump ropes or even water-filled weights also work well.

4. Bike Or Take a Hike

Biking or hiking can take you exploring to new locales when vacationing. Exploring new areas is an enjoyable way to unwind and stay active while traveling. What’s more, biking and hiking offers many health-related benefits that can help you stay in shape while you’re out of town, and exploring through nature also offers its fair share of mental health benefits. In fact, studies show that outdoor activities can help reduce anxiety and mental fatigue.

5. Find Local Fitness Classes

Group fitness classes are a simple, pre-packaged way to stay in shape as you travel. Most classes allow you to simply show up, plus it’s super convenient and saves you the time it takes to shop for a travel-friendly piece of equipment and put together a vacation-friendly workout routine.  You’ll also want to make sure the type of class you choose (e.g., indoor cycling, yoga) suits your personality and preferred workout style.

6. Walk Or Use Public Transportation

Another great way to explore your surroundings and stay active on vacation is to use the local public transit system. Research shows that the use of public transit (e.g., subways, buses, trains) leads to an overall increase in daily activity. As such, taking public transit when you travel is an easy way to sneak in activity!

What’s more, public transit is an easy way to see places and people you wouldn’t otherwise encounter, just be sure to research the transit systems in advance.

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As you can see, going on vacation is a great time to enjoy a relaxing time with friends and family. Staying on track with healthy eating is easy when you plan ahead and choose wisely.

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