Great Healthy Diet!

Whole grains: 7-13 servings daily Aim for eight to 10 servings. Avoid bleached flour products such as white bread, cookies and cakes, and white rice, which have little or no fiber. Stick with whole grains, like brown rice and whole-wheat bread. Plus, because their fiber content helps you feel full (and carries waste products through your digestive tract more quickly) whole grains can help you to lose weight. A few whole grains you should add to your diet include brown and wild rice, barley, oats, kasha, quinoa, bulgur and buckwheat.

Vegetables: 7-13 servings daily
Fruits: 2-4 servings daily. Eat 10 servings altogether, including vegetables. (A serving is: 1 cup of raw leafy vegetables; 1/2 cup of other cooked or raw vegetables; one medium banana, apple or orange, or half a grapefruit; 1/2 cup canned fruit; 6 ounces of fruit juice. Be sure to eat a lot of carrots, cabbage, onions, sweet potatoes, sweet peppers and bean sprouts.

Flavonoid foods: 2-4 servings daily. Flavonoids are plant compounds found in soy products, flaxseed, legumes and tea.

Calcium foods: 2-4 servings. 1 cup of Broccoli, kale or spinach, soy milk (Silk soy milk is a good choice) (3 ounces of fortified tofu) and calcium-fortified orange juice (3/4 cup). Dairy products are also excellent sources of calcium, but consume them in moderation.

 Omega-3 foods: 1-3 servings daily. Aim for two servings. Eat one serving of fish (3 ounces) several times a week. Try munching on walnuts as a snack also.

 Avoid bad fats: Partially hydronated oils, trans fat, and saturated fat.

 Good oils: Olive, canola, and flaxseed oil.

 If you’re still hungry, good carb foods will fill you up. Apples make a great carb snack!

Recommended links:

Weight Loss Guide

The Fat Loss Bible

Fat Fighting Foods

12 Steps To Detox

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Fool Proof 30 Day Diet

Best Butt Exercises!

Some of the best butt exercises include: Squats, lunges, and step ups.

 Squats target your hips, butt, and thighs. To do these, stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity.

 
Lunges target your glutes, hamstrings, quads, and calves. To do these, Place your right foot in front of left. Separate your legs as wide as you can, navel to spine, and hands on your hips. Be straight ahead and everything in one line and inhale as you lower, both of these come to a 90 degree angle and exhale as you lift. You're pushing with that front leg so the front leg is doing the work. You're coming up by pushing that heel into the floor. Inhale lower and exhale lift. You are going to do about 10 to 15 repetitions on each leg.

 

Step Ups target your glutes. To do these, place one foot on a step or platform and push through the heel onto the step. Just act like you’re walking up and down a step.