Healthy Living Tips

Measuring body fat

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Many people who are watching their weight — or trying to lose some pounds — turn to their bathroom <a href="http://www.everydayhealth.com/diet-nutrition/scales-and-diets.aspx" style="background-color: transparent; box-sizing: border-box; color: #005cb7;">scale</a>. But that old familiar standby is not the only way to measure one’s size. Another possibility to consider is your body fat percentage.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2dhZEi2nbxk0dRhjMhA7KeSYByKsQd75ByNfk9R6QTcCmZiMFlFgndPCDbon1_YHOXnCa5LeNE-IRlChQqTaxm5-dqQ6cxF6ZYPM_a9AbtSLvQgq7jA9PvsaV0C1BF2SyeYrNtsg4LqAG/s1600/BLiY1tKA3gs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2dhZEi2nbxk0dRhjMhA7KeSYByKsQd75ByNfk9R6QTcCmZiMFlFgndPCDbon1_YHOXnCa5LeNE-IRlChQqTaxm5-dqQ6cxF6ZYPM_a9AbtSLvQgq7jA9PvsaV0C1BF2SyeYrNtsg4LqAG/s400/BLiY1tKA3gs.jpg" width="400" /></a><span style="box-sizing: border-box; font-weight: 700;"><br /></span></div>
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<span style="box-sizing: border-box; font-weight: 700;">Body Fat: What Are the Dangers?</span></div>
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When most of us hear the words "body fat" they have immediate negative connotations. However, in the right proportion, fat is actually critical to our <a href="http://www.everydayhealth.com/diet-nutrition/101.aspx" style="background-color: transparent; box-sizing: border-box; color: #005cb7;">diet</a> and health. In the not-so-distant past, the ability to store extra body fat allowed our ancestors to survive in times of famine, when food was hard to come by. Even today it’s essential to keep the body functioning, to preserve body heat, and to protect organs from trauma.</div>
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Problems arise when our bodies store too much fat. This can lead to a variety of health issues, including <a href="http://www.everydayhealth.com/cholesterol/" style="background-color: transparent; box-sizing: border-box; color: #005cb7;">high cholesterol</a>, hypertension, glucose intolerance, and insulin resistance. Especially dangerous is fat stored at the waist, creating what is often called an “apple-shaped” body, as opposed to fat on the hips and thighs, a “pear-shaped” body.</div>
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“Normal body fat for men is around 8 to 15 percent of their total body weight and for women approximately 20 to 30 percent,” says Caroline Apovian, MD, associate professor of medicine and pediatrics at Boston University School of Medicine and director of the Center for Nutrition and Weight Management at Boston Medical Center.</div>
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<span style="box-sizing: border-box; font-weight: 700;">Body Fat: How Can It Be Measured?</span></div>
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There are a variety of ways to measure the amount of body fat a person is carrying. “The most accurate way is ‘underwater weighing,’ which weighs the person on land and then underwater,” says Mary M. Flynn, PhD, RD, chief research dietitian and assistant professor of medicine at the Miriam Hospital and Brown University in Providence, R.I. “But equipment for this is very expensive and not readily available.”</div>
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Another fairly accurate option is Bioelectric Impedance Analysis (BIA). BIA consists of electrodes being placed on a person’s hand and foot while a current (which is not felt) is passed through the body. Fat has less water and is more resistant to the current, whereas muscle, which contains more water, is less resistant. The resulting numbers are entered into an equation which figures the percentage of fat and lean tissue.</div>
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The easiest method is measuring waist circumference and determining the <a href="http://www.everydayhealth.com/toolkit/weightcalculator/index.aspx" style="background-color: transparent; box-sizing: border-box; color: #005cb7;">Body Mass Index</a> (BMI). A waist circumference over 35 inches for women and 40 inches for men is cause for concern.</div>
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Figuring BMI involves a little more calculation. BMI is done by multiplying your weight in pounds by 703, then dividing that number by your height in inches two times. If the end result is less than 18.5, the individual is underweight;18.5 to 24.9 is normal; 25.0 to 29.9 is overweight; and over 30 is obese.</div>
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“However, you must be aware of this disclaimer. BMI alone is not an indication of body fat, especially in athletes and bodybuilders. Growing children under 18 years old should also avoid using BMI,” says Elizabeth Downs, RD, clinical dietitian at the Montefiore Medical Center at the University Hospital for the Albert Einstein College of Medicine in the Bronx, N.Y.</div>
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One final way of determining body fat is using skin calipers to measure fat at specific places in the body. However, not only is it easy to make errors, but this method also doesn’t measure any interior fat or fat contained in thighs and women’s breasts.</div>
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Ultimately the percentage of body fat is just another number in the health equation. And if you are not happy with the result, all it takes is adding <a href="http://www.everydayhealth.com/diet-nutrition/weight-management/physical-activity/exercise-how-much-is-enough.aspx" style="background-color: transparent; box-sizing: border-box; color: #005cb7;">exercise</a> and cutting calories to get it moving in the right direction.<br />
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<i>Source: http://www.everydayhealth.com/</i></div>

Measuring body fat

Many people who are watching their weight — or trying to lose some pounds — turn to their bathroom scale . But that old familiar standby i...

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Despite 'Healthier' Options, Fast Food Is Still High in Calories

Healthy Tips 0 03:24

A trip to your local drive-through may present you with more options than you would have had a decade ago. Salads, oatmeal, fruit smoothies – at a glance it’s easy to think that fast food restaurants have upgraded their typical fries and burger fare. However, a closer examination reveals that despite the explosion of ‘healthy’ options,<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO7vtY7uvBo7IJt6QMOFuCuYNJkniaEbcf_-cKld68zgX8FejWRW8i_9QieLhsqXwKfSHI-BWYoatsZOX1Ds90GH_fvKF3DwQrBouKm405jU264LABP8lrDAXTyIo6TnPNyEan8f6BX8BP/s1600/20161027_173930.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO7vtY7uvBo7IJt6QMOFuCuYNJkniaEbcf_-cKld68zgX8FejWRW8i_9QieLhsqXwKfSHI-BWYoatsZOX1Ds90GH_fvKF3DwQrBouKm405jU264LABP8lrDAXTyIo6TnPNyEan8f6BX8BP/s320/20161027_173930.jpg" width="320" /></a>Fast food still will not do your waistline any favors.
Katherine W. Bauer of the Temple University Department of Public Health and Center for Obesity Research and Education led a study examining the calorie counts of offerings at eight popular fast food chains. The menu selections and average calorie counts of the last 14 years were tabulated and compared.

This study confirmed the ballooning of fast food menu choices. In 1997, the eight restaurants studied had a combined total of 679 menu items. By 2010 that number had leaped to 1036 items. Much of this increase is accounted for by ‘healthy’ options that include entree salads and sweetened teas.<br />
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With the number of healthy options increasing, one would expect that the average calorie count would decrease. However, this is not the case. Bauer’s study found that there was very little noticeable change in the median number of calories in entrees and drinks. The average calorie count in side dishes did decrease from 264 to 219, likely because of limits on size and the addition of more side salads.<br />
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<b>Why No Change?</b><br />
Although an increase in the number of salads and smoothies sounds like an improvement, choosing a salad over a Big Mac will not necessarily reduce your calorie count. The study cites two reasons for this. First, many fast food salads include rich dressings and calorie-dense toppings like cheese and bacon bits. Second, people may not stop at a salad. "You might order a lower-calorie entree, but then you get a drink, fries and a dessert," said Bauer. "Calories can add up very quickly."
Another issue with fast food calorie counts lies not in the menu offerings but in the consumer’s desire to eat. A calorie-dense fast food meal may not be a problem every once in a while, but as a regular part of a person’s diet they can quickly lead to unwanted pounds. A recent study showed that 80% of adults had purchased fast food in the past month and 28% had reported fast food consumption in the past week.
Bauer explains that her study is not meant to discourage people from ever eating fast food. However, diners should take preparation method, portion size and condiments into consideration when making food choices.<br />
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<b>Access to Information</b><br />
Recent changes in US law will require all restaurants with more than 20 locations to display calorie counts on their menus. This leads to an interesting question: will greater access to nutritional information change consumer’s dining habits?
Bauer speculates that being forced to display caloric information may prompt restaurants to change their offerings even more. "Fast food restaurants may modify the calorie content of the foods they sell so consumers can see a smaller number on the menu board," she explains. "The key is for consumers to try to educate themselves about calories and be aware that just because a restaurant promotes healthful options, does not mean that overall the foods sold are lower calorie."<br />
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<b>Steps to Take Now</b><br />
Just because fast food menus are not getting much healthier yet does not mean you have to avoid the drive through completely. Instead, go in with as much knowledge as possible. If calorie counts are not plainly available on the menu board, ask for copies of the restaurant’s nutritional information. You can also find this information online.
Another common trap to avoid when eating fast food is consuming unnecessary calories. The average 20 ounce soda can have over 200 calories – calories that could be eliminated by switching to water. A slice of cheese can add 50 calories to a burger. A packet of salad dressing can have as many calories as the soda you just said no to, as well as a large portion of your daily fat allowance.
While fast food restaurants may not be reducing their calorie counts, being an educated consumer will allow you to make choices that will improve your health.

Despite 'Healthier' Options, Fast Food Is Still High in Calories

A trip to your local drive-through may present you with more options than you would have had a decade ago. Salads, oatmeal, fruit smoothies ...

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Learn all about drinking water!!

Healthy Tips 0 11:36

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          <h3>
"Drinking Water Scams Revealed"</h3>
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by: Stan Howard </h4>
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Read this article before you consider paying for your drinking water.<br />
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Wouldn't it be nice to stop poisoning ourselves with polluted or unhealthy drinking water?  I, for one, felt that I would love to find a source of safe inexpensive drinking water. (Ideally, I'd love to turn on the tap, and out it would flow!)<br />
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Whether it's curing cancer with magnets or herbal wonder-remedies or Vioxx, we've all seen the fantastic claims people make about their health products AND about how your whole life will be changed! I can tell you right now that 90% are frauds.  You may even have fallen prey to some of these scams, selling you the latest fad. Me too. I've bought so many kinds of drinking water, I can't recall. (If a lie is repeated often enough, it becomes "the truth").<br />
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Finally, after many disappointments I got FED UP. I decided to get to the bottom of this desire we all have to make sure that our most basic nutrient -- water -- will keep us healthy, not make us sick.<br />
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I checked out endless commercial websites and a number of university and government sites; and I was dismayed at what I repeatedly found:<br />
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--Outdated information or info repeated from other websites<br />
--Wild and sensational claims<br />
--No research<br />
--No refunds, etc.<br />
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I already knew that we can't trust our tap water because of the presence of up to 2000 contaminants.<br />
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Specifically, I found:<br />
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a) Bottled Water: a real mish-mash of quality, often no more than filtered tap water sold at outrageous mark-ups, and at quite an environmental cost.<br />
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b) Reverse-osmosis and distilled water: completely ignored the medical evidence of the dangers in the ongoing drinking of water that is void of minerals, acid in nature and oxidizing.<br />
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I quickly realized that these products were either useless, overpriced or potentially harmful long-term.  And the companies were smiling all the way to the bank.<br />
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Nevertheless I was able to find products that were well-researched and legitimate: water ionizers and certain filters.  I found two websites providing comparisons of reliable water purifiers:<br />
<a href="http://www.waterfiltercomparisons.net/">Water Filter Comparisons</a> and <a href="http://www.waterpurifier101.com/"> Water Purifier 101 </a>(While the first of these sites does not address the problem of acidity in drinking water, it is straightforward in its assessment of what various water filters do.)<br />
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I hope that you're not misled by false claims, and take a look at objective comparisons, for the sake of your health.<br />
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          <span style="font-family: Arial,Helvetica; font-size: x-small;">Stan Howard is a researcher with Best Water, which offers a free report comparing all types of water purification, and other vital information on drinking water quality. Receive your free report here: <a href="http://www.waterionizer.org/">Water Purifiers</a></span><br />
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Learn all about drinking water!!

"Drinking Water Scams Revealed" by: Stan Howard Read this article before you consid...

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Different kind of fats in nutrition. Read all about it here!

Healthy Tips 0 04:36

We want to inform you on all the different types of fats there are:

The general wisdom for many years was that all fat should be avoided.

Trans fat, saturated fat, unsaturated fat — just stay away from them all.<br />
But now scientists realize that fat — and how our bodies process it — is much more complex.

Our bodies need some fat for optimal functioning. But we need the right kinds of fat, and we need to practice moderation. Some fats are actually good for you, and others should be avoided at all costs.<br />
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How do you know which is which?

Fats: The Good, the Bad, the Ugly

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says mono-unsaturated and polyunsaturated fats are "good fats" and that saturated fats can be consumed in moderation.

Trans fats, however, should be avoided altogether, adds Schmitt, explaining that trans fats are dangerous because they raise cholesterol levels. High levels of certain kinds of cholesterol, in particular low-density lipoprotein (LDL) cholesterol (the so-called "bad cholesterol") increase your risk for heart disease and other health conditions, including stroke.<br />
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So how do we know which foods contain which fats? As a general rule, Schmitt says, "fats that are liquid at room temperature, like olive oils, are a better choice than foods that are semi-solid, like butter or margarine." The following tips will help you choose a diet rich in mono-unsaturated and polyunsaturated fats and low in trans fat.<br />
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Mono-unsaturated fat (unsaturated fat): Good sources of mono-unsaturated fat are canola and olive oils, most nuts, and avocados.

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Tip: Spread avocado on a bagel instead of cream cheese. Use olive oil and garlic instead of whole milk and butter for a flavorful twist on mashed potatoes.<br />
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Poly-unsaturated fat (unsaturated fat): There are two types of poly-unsaturated fat, omega-6 and omega-3 fats. Since most Americans get plenty of omega-6 fats in their diet from vegetable oils, Schmitt says her primary concern is omega-3 fats. Good sources of omega-3 fats are fish (salmon and tuna), flaxseed, and walnuts.<br />
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Tip: Snack on a handful of walnuts, or add a tablespoon of ground flaxseed to your morning oatmeal or cereal. You can also add ground flaxseed when you are baking cookies or muffins for an omega boost.<br />
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Saturated fat: Red meat, fatty meats like salami, dairy products such as cream and butter, and thicker vegetable oils like coconut, palm, and kernel oil are sources of saturated fats.

Tip: Enjoy a steak now and then, but try to limit saturated fats to 10 percent of your diet, at the most.<br />
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Trans fat: Made by adding hydrogen to vegetable oil, a process designed to extend the shelf life of packaged goods, trans fat is found in a wide range of packaged and processed foods, including bakery items, cookies, and crackers.<br />
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Tip: Current Food and Drug Administration guidelines allow manufacturers to say that their product is "trans fat free" if it contains less than 0.5 grams of trans fat per serving. Check the labels of processed food for "hydrogenated" or "partially hydrogenated" oils in the ingredients. These words signal that product may have up to 0.5 grams per serving. Eat a few servings, and this starts to add up.<br />
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The bottom line? Be an educated shopper: Know what to look for and the potential pitfalls. Try to do the majority of your shopping on the perimeter of the grocery store, limiting your trips down the inside aisles — where most of the trans fat culprits reside. On the perimeter, you can focus on fresh and frozen fruits and vegetables, lean cuts of meat and fish, and whole grains fresh from the bakery. Add a little olive oil, and you'll really be cooking! 
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Source:Conny Brichford, (everydayhealth.com),<br />
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Have a healthy week!<br />
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 -Team Healhty living tips-

Different kind of fats in nutrition. Read all about it here!

We want to inform you on all the different types of fats there are: The general wisdom for many years was that all fat should be avoided. ...

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The best tip for losing weight steadily!

Healthy Tips 0 10:40

<b>Want to lose some weight steadily?</b><br />We do not recommend a strict diet. Just replace on of your 3 daily meals with a meal without carbohydrates. You can do so by eating a salad at lunchtime or using the zero rice and pasta we discussed a few posts ago!<br /><br />Have a healthy week!<br /><b><br />-Team Healthy Living Tips</b><br />
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The best tip for losing weight steadily!

Want to lose some weight steadily? We do not recommend a strict diet. Just replace on of your 3 daily meals with a meal without carbohydrate...

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A lovely salad with strawberries

Healthy Tips 0 11:11

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ8iJ0KTWjvt3kGmzsX-9kgk2eNigcgnqfFvREsQWWJ8DUG9Pb7-VMZcCHbtdLUzA_r15LG04AMVp6ySxA42jeTRLLPoehbXlnR0LjFi4xdqpu2ojL6m8EEN9C79K5k-DzSMZqdC8RK3pT/s1600/healthy_meal.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ8iJ0KTWjvt3kGmzsX-9kgk2eNigcgnqfFvREsQWWJ8DUG9Pb7-VMZcCHbtdLUzA_r15LG04AMVp6ySxA42jeTRLLPoehbXlnR0LjFi4xdqpu2ojL6m8EEN9C79K5k-DzSMZqdC8RK3pT/s320/healthy_meal.jpg" width="320" /></a></div>
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Today Team Healthy Living Tips was craving for something new. After a while looking for inspiration we found this wonderful salad!<br /><br />So easy to make, we do not even have to explain how you make this!<br />Just take a good look at the picture and enjoy!<br /><br />Till next time - <strong>Team Healthy Living Tips</strong>

A lovely salad with strawberries

Today Team Healthy Living Tips was craving for something new. After a while looking for inspiration we found this wonderful salad! So eas...

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Zero rice, pasta and noodles! Ideal for a low carb diet!

Healthy Tips 0 08:57

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpKtYFW0DXNvkeSLIs3wFWB6rXOB6tSaevwiZ4mVjebCxJWueBthjns4n47TcBuse1ZKcvh113kZZhSdPFQlVBsGbvycDUYqQKTmdbCfypsmFOYlKuBCB-3rPX9b7lPReL1NZ3YdFCNYuZ/s1600/Rijst1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpKtYFW0DXNvkeSLIs3wFWB6rXOB6tSaevwiZ4mVjebCxJWueBthjns4n47TcBuse1ZKcvh113kZZhSdPFQlVBsGbvycDUYqQKTmdbCfypsmFOYlKuBCB-3rPX9b7lPReL1NZ3YdFCNYuZ/s320/Rijst1.jpg" width="320" /></a>This new product truly amazes me! Only 7 or 9 kcal per 100g of rice (or pasta/noodles). It is very easy to cook. The only small downside is the smell when you open the package. After rinsing with water the smell left though. This meal in total has only 266 Kcal(350g) in it. Compared to the same meal with normal rice or noodles which has about 560 Kcal per portion of 350g. Zero rice etc. is sold online and in the Netherlands in a shop named Action (www.action.nl).<br />Till next time!<br /><br />- Team Healthy living tips                 <br />
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Zero rice, pasta and noodles! Ideal for a low carb diet!

This new product truly amazes me! Only 7 or 9 kcal per 100g of rice (or pasta/noodles). It is very easy to cook. The only small downside is...

Meer lezen »

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