Archive for the ‘Wight Loss tips’ Category

Pointers on Losing Weight Safely

Monday, February 13th, 2017

 

Pointers on LosingPeople who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

fat_burning_foodsMost people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don’t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn’t actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

o-HOLDING-A-HAMBURGER-facebookOne may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.

Pump Up lean Muscle Mass

maxresdefault (4)Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

aerobicsAerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.

On Taking Diet Pills

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.

Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, “no pain, no gain.” Besides fat, what has one got to lose anyway?

Weight Loss At Work: Non-Food Rewards

Saturday, November 12th, 2016

 
flourless-chocolate-cake-and-ice-creamThe e-mail comes out at noon. “To celebrate your hard work this week, there is cake and ice cream in the big kitchen at 3 today. Be there!”

The universal reward for hard work always seems to be food: cake and ice cream, a catered lunch for in-service training sessions, pizza for the overtime crew, bagels and cream cheese to brighten up a bleak Monday morning.

Food seems to be the perennial favorite for any kind of work reward because it is universally accepted. Some of us (we hard core dieters) may pass on the sweet stuff but usually find something allowable. In a world where two thirds of us are overweight or obese, is there nothing else available as a gift that cuts across all individual interests?

big-pink-insulated-lunch-bag-bottle-by-thermos-4462-pRecently, we had a whole week at my company devoted to employee appreciation. The primary rewards were, of course, food but other things were added: a company baseball cap, a hiking water container, a lunch bag, and a handwritten note of thanks to every employee from their supervisor. The cap was a bust for those of us with any modicum of fashion sense; the insulated flask and bag were food related, and the handwritten notes were superfluous – good supervisors show their appreciation of hard work constantly while a handwritten note from a harsh supervisor, no matter the “thanks” stated, means diddly squat to a resentful employee.

bad-eating-habits-1The HAS to be something else, doesn’t there? We human beings have few things totally in common and eating is the primary universal. Other common bodily activities such as urination and defecation are not easily translatable into some kind of reward system. We are all involved in physical activity, to some degree, but that is often more a chore than a delight.

When it comes to our other senses, we all differ so much that one person’s pleasure is another person’s pain: music, perfume, pictures, or massages are differential tastes rather than general givens.

Money is almost always acceptable but the small amounts that would be individually generated to replace a free dessert or snack would be so minimal that their reward value would be insignificant.

So what can those of us on a permanent diet, and alarmed about our coworkers’ increased girth, suggest?

63deb66d28cb0dda727dcb74d04b8e12How about plants? Small individual pots or a larger department shrub would save our waistlines while adding to the health and esthetics of our environment. I calculate, just within my call center, that if a plant had been given to each department, instead of an edible goodie, for celebrations over the past 5 years, that I would now be working in a lush rain forest of exotic plants where the stale re-processed air conditioned air would be purer, more humid, and a thousand times fresher. Morale booster and health benefits in one fell swoop!

How about the gift of time? In our overly busy pressured lives, who would not be immensely grateful for a free hour here or there. Rotate it through each department, letting one or two people leave early on a Friday afternoon. That would means something and would carry no cost so upper management should be ecstatic.

Instead of a handwritten note, how about getting Supervisors to perform their subordinates work duties for an hour or so, once in a while? Can you imagine the morale boost for an employee to get off the telephone, or the machine, or the computer, and shoot the breeze with friends for an hour while their duties are performed by their supervisors? And if mistakes are made – so much the better. It creates a sense of equality and inter-relationship between workers and supervisors that is generally lacking in a corporate environment.

How about free “Get out of jail” cards for every line worker? Each person gets one free card and additional cards can be given by supervisors for outstanding work, ensuring that the better workers have more cards. The cards can then be used as excuses for small transgressions – coming in a little late, leaving early, making minor mistakes. With the use of the card, a worker avoids verbal coaching, warnings, or being put on report. And let employees use their cards for coworkers who may need them – think of the teambuilding that would accomplish!

Flexibility of hours, assignments, and days, is another area where workers will universally respond: not to money, or food, but to accommodation of individual needs. Give each employee a wish card and then allow them to use it to get something they need.

What does all of this accomplish? It allows for employee rewards without fats and carbohydrates. Now isn’t that worthwhile?

P. S. I’m recommending this to my company. I’ll let you know if they buy it!

Understanding obesity – how to reduce weight

Friday, September 2nd, 2016

 
THE CAUSES OF EXCESSIVE WEIGHT

If you eat more nutrients containing energy than you need for your daily activities, for the internal processes of your body, and for the burning process that maintains the body temperature, the excessive nutrients can be transformed to fat and stored in the fat depots in your body.

The causes of this occururing, and thus of overweight, are one or more of these factors:

505578990_XS1. Consuming too much fat: Fat is the most energy-rich nutrient, and over-consume will cause the eccessive fat consumed to be deposited in the body.

2. Consuming too much sugar, starch or other carbohydrates: Carbohydrats are also important energy sources. Over-consume of carbohydrates will cause the eccess to be converted to fat and stored in the body.

3. Consuming too much alchohol: Also this substance contains energy, and eccessive consume results in fat stored in your body.

4. Consuming too much of preprocessed products with added, and often hidden fat or sugar, like sweet beverages, cakes, ice-cream, fast food and snacks.

5. Eating too much alltogeather: Perhaps your food is not fat- or sugar-laden, but you simply eat too much alltogeather. Also protein will be converted to fat if it is overconsumed.

american-all-day-eating-contributes-to-expanding-waistlines6. Irregular eating, like eating much at one time, little at another time, wait long between some meals, cunsuming huge doses of sugar at some times, no sugar at other times: If you eat irregularly, you can get an uncontrollable appetite, a swinging blood sugar level, and an abnormal physiology that makes you deposit fat in your body.

7. A still sitting life with little exercise so that you burn little fat and sugar.

8. Boredom in your daily life: If you do not have much hobbies, or leasure activities, or isolate yourself from other people, you may suffer form boredom, and eccessive eating may be your way of getting entertainment.

9. The body has some capacity of burning some extra amount of sugar or fat. This capacity may be decreased because of lack of vitamins and minerals, and because of an unsound diet.

10. An abnormal appetite that urges you to eat far more than you need: This abnormal appetite may originate from psychological causes, an onsound diet or lack of exercise.
AANALYZE YOUR OBESITY PROBLEMS

Before beginning your weight reduction program, go through every possible obesity causing factor listed above, to find out what factors contribute to your over-weight problem. Go down to details. For example: If you find you consume too much sugar, find out the exact food types contributing to your eccessive sugar consume. Write everything down.

MAKE A PLAN

With the performed analysis in hand, make a plan for your weigh reduction. Decide a goal for your weight. Decide one or more measures for each component contributing to your problem. Write down your plan.

HOW TO REDUCE WEIGHT

In order to successfully loose weight, you must attack every component you have found to be a causing factor of your obesity problem.

Here are the concrete mesures you can use, and put into your plan:

1. Eat less fat

DietIf you eat much fat, you must reduce the daily intake of fat, to do so:

* Choose fat poor fish, fat poor meat/beef, chicken, turkey, mushrooms and other food sources with law fat content as the main components for dishes.

* Cut away visible fat from meat or other food sources.

* Do not add much margarine, butter or oil to your food.

* When you fry something, try to use as little fatty smear in the pan as possible.

2. Eat less sugar

39362150_lIf you eat much sugar, reduce your daily inntake of free sugar, or bounded sugar as in flour, potatoes and the like:

* Do not add much sugar to your food.

* You may also need to consume less bread, potatoes, peas and beens, if you eat very much of it, but do not stop eating these kinds of food, since they contain valuable nutrients. However, use bread made of full corn.

3. Avoid eccessive alcohol consume

Alcohol contains energy, and will be transformed to fat, if you consume too much of it.

4. Avoid preprocessed food with added and often hidden fat or sugar

Some food contains a great amount of hidden fat or sugar, espesially fast food, snacks or preprocessed food.

* Therefore you should avoid eating much of products like: cakes, sweet drinks, snacks, choclate, icecream or fast-food.

* You should also buy all the food you use in a natural form, and make your dishes yourself. Then you achieve an absolute controle over the amount of fat and suger in your dishes

5. Eat less alltogeather, but do not starve yourself

Having reduced the amount of sugar and fat from your diet, you may fall to the temptation of eating more than before, beacuse the new composition of your food does not satisfy your hunger. You should be aware of, and avoid this trap.

* When trying to loose weight, you should reduce the total amount of the food you eat.

* However, you should not starve yourself. To starve will only make you tired and sick, and then make you interrupt your efforts to get slim.

6. Eat regularly

Regular eating habits will give you a stable blood sugar level, help you control your appetite and normalize your fat burning physiology.

* You should eat three or four meals each day.

* Each meal should contain the same moderate amount of sugar and fat.

* Each meal should contain some protein sources like fish, meat, eggs, mushrooms or proteine-rich seeds, and in every means be as nutritionally complete as possible.

7. Increase your daily physical activity

Physical activity increases fat burning and will help you control your appetite.

* Do some daily exercises of a kind that increases energy consumption: Jogging, cycling, swimming, ball play, skiing, and so on.

* Do also som exercises to increase your muscular volume, since muscles will burn fat, for example weight lifting.

8. Find some new hobby or interest

If you find yourself some new hobby or leasure activity, you will avoid boredom and the temptation to over-eat because you are bored. Try also to do interesting activities together with other people. The new activities will also give you less time to only sit eating.
9. Eat healthy food to increase your fat burning capacity

It is not possible to loose weight without sticking to the above mentioned basic fat reduction principles, but you will also benefit from applying some measures that will increase your ability to passivly burn fat:

* Eat as natural food as possible, avoid food that has been heavily cooked, heavily fried or chemically processed. Natural food has its content of protein, vitamines minerals and anti-oxydants intact, and these are necessary for the fat burning abilities.

* Eat some raw fruit and vegatables to each meal, since these contain vitamins, minerals and anti-oxydants you need.

* You may benefit from supplements of vitamins, minerals, herbs, anti-oxydants, as these will make your body more capable of burning fat.

* The little fat you use in your diet, should come from sources like olive, peanuts, canola, fish, nuts, sun-flower, etc. Then you will get a good balance between mono-unsaturated fat (olive, canola, peanuts), poly-unsaturated fat of the omaga-3-type (fish) and poly-unsaturated fat of the omega-6-type (sunflower).

* Consume whole cereals or bread made from whole unrefined cereals.

* There are also natural products on the market you can use to increase your break down and burning of fat.

10. Bring your appetite under controle

Many of the measures allready listed, will also help you to controle your appetite. If this still is difficult, this problem may be attacked by specific means:

* You can use some medicines to reduce appetite for some time or to reduce the uptake of fat or carbohydrates in your inestines. There are both natural medicines based on herbs, vitamins and minerals and pharmachological products to achieve this.

* Daily meditation can help to relaxe your mind and gain controle.

* Psychological counseling may be necessary.

11. The ratio between fat and sugar in your diet

The total mount of fat and carbohydrates combined, is a key factor in causing obesity, not fat alone or carbohydrates alone. In some weight loosing regimes, one eats very little carbohydrates, and fairly much fat. In others one eats fairly much carbohydrates, and very little fat. The proponents of each type of regime claim that their approach helps the body to burn fat better.

Probably people are different, and react differently when trying to manipulate the diet in these ways. As a first approach, it is probably not wise to try such extreme approaches. However, if you have brought your eating habits under controle, and still not achieved a satisfactory result, you can try to manipulate the fat/carbohydrate ratio to see if this will help. But do not stop consuming fat alltogeather. You will allways need some essential fatty acids in your diet.

CARRYING OUT YOUR PLAN

Having made your plan for your weight reduction, the time has come to carry it out. After each week, go through the points in your plan, and evaluate how well you did. Also check your weight. Write down for every point in your plan how well you did.

Weight Loss Helps Prevent Diabetes

Tuesday, June 7th, 2016

 

ada08120013A two years ago (March 2015), the American Diabetes Association announced the findings of the comprehensive Diabetes Prevention Program. The DPP was conducted at over 25 medical centers nationwide and involved thousands of participants who volunteered to have their habits monitored and to follow dietary and exercise recommendations. All participants had been diagnosed with ‘pre-diabetes’, a condition where the blood sugar levels are higher than normal, but not yet in diabetic ranges. Untreated, more than half of those people diagnosed with pre-diabetes will develop full-blown type 2 diabetes within a decade.

Yoga1-640x457For the study, the participants were divided into two groups. One half were given dietary recommendations. The other half got the same dietary recommendations, plus the recommendation to exercise at least 30 minutes daily, five times a week.

The results? Those who included daily exercise in their routines and followed the diet recommendations cut their risk of developing diabetes by 58%. The reason? Those who made the recommended changes in their lifestyle lost ‘a moderate amount’ of weight. Even more important, researchers found something that they didn’t expect. Those in the treatment group had a substantial chance of reducing their blood sugar level to normal, something that had been assumed was impossible.

Apparently, losing weight not only prevents a worsening of diabetes, it reverses the damage that obesity causes to the cells that produce insulin.

How much weight loss does it take to have an effect on the progression of diabetes? The key is in the definition of ‘a moderate weight loss’ – 5-7% of your body weight. In other words, depending on your boy weight, a loss of as little as 7-10 pounds can make a difference!

Weight-GainThe recommendations suggested by the American Diabetes Society for a healthy diet to prevent diabetes is an ideal diet for steady, gradual weight loss – the kind of weight loss that stays lost.

The diet includes the following suggested daily diet allowances:

  • Grain – 6-11 servings per day (Bread, Cereal, Rice, Pasta)
  • Vegetables – 3-5 servings per day
  • Fruits – 2-4 servings per day
  • Milk – 2-3 servings per day
  • Meat – 4-6 ounces per day (Meat, eggs, fish, dried beans, nuts and peanut butter)
  • Fats, Sweets, Alcohol – Occasional treats

(Recommendations for portions are based on gender and activity level. For instance, a sedentary 40 year old woman needs fewer portions than an active 25-year-old woman.)

Look familiar? It’s also the dietary recommendation for the Heart Healthy diet from the American Heart Association, and the recommendations from the USDA’s new MyPyramid. The results just keep coming in, but the message is clear: losing weight, maintaining a healthy weight and eating a balanced diet can help prevent most major health problems. Why wait till you’re diagnosed? Start today – and it may never happen.

Weight Loss Tips From Real Women

Sunday, May 29th, 2016

 

Everyone has their favorite weight loss tips. Here’s a handful of diet suggestions from real women who claim they really work.

woman-drinking-waterI drink a full 12 ounce glass of water before I sit down to eat. It fills me up and I don’t eat as much at meals. – Monica, 22

My secret weapon is sugarless gum. Whenever I have the urge for a snack or something sweet, I pop it into my mouth and start chewing. Works like a charm every time. -Maddi, 43

Knitting works wonders. I used to snack like a pig while I watched T.V. at night. Since I started knitting, I’ve lost almost ten pounds, and I know it’s because my hands are too busy to pop stuff in my mouth. -Liz, 25

It tastes horrible, but it really works. My grandmother told me to take one teaspoon of cider vinegar before every meal to eat up the fats. – Diane, 21

exercise-positions-612x300Peer support! There’s nothing like feeling guilty for letting your friends down to make you get out and go exercise. I make dates to play tennis or go for a walk – no backing out when someone else is counting on me. -Cara, 22

All right, this is going to sound really silly but – when I have to lose weight, I only eat foods that I can eat with chopsticks. I’m not very good with them so — I don’t eat a lot. -Lisa, 32

When I’m sitting in traffic or at my desk, I do tummy tightening exercises. Just pull in your tummy, hold for a count of 20, and release. Do that about twenty times and you can really feel it. – Sheila, 52

Water. I drink lots and lots of water when I’m on a diet. It helps flush out the system and keeps me feeling fresh. It also helps with the bad breath I get when I’m on a high protein diet. – Dena, 34

I’m always rushing out the door and forgetting breakfast, and then I end up snacking at my desk halfway through the morning. Now I keep a box of Carnation Instant Breakfast in the break room, and fix myself one as soon as I get to work. No more craving goodies at 11 am. -Deb, 45

Fresh-fruits-strawberries-kiwi-oranges_1600x900When I’m dieting, I keep fresh fruits and veggies all cut up and ready to go in little snack containers. If I went to all the work of making them, I’ll eat them instead of grabbing a bag of chips on the go. -Amy, 16

I strip down naked and look at myself in the mirror at least once a week. It’s easy to see the progress I made, and how much I still need to go. Vinnie, 34

I buy myself something really slinky and hang it where I can see it every day. The trick is that it can only be about one size too small – if it’s any smaller than that, I just give up. But if the goal is just “that” close, it’s a real motivator. -Shanae, 24

Got a favorite diet tip? Make your own list, or ask your friends to fill in a few. The more strategies you have to help you stay on your diet, the more likely you are to be successful.

Reward Yourself!

Friday, April 15th, 2016

 

feel-gr8Looking better and feeling great may be their own rewards when you lose weight, but it never hurts to reward yourself for reaching goals and sticking to your eating plan. Building in incentives is a time-honored way of helping keep yourself on track. Did you pass up that piece of cheesecake at lunch? Reward yourself with a pot of fresh herbs! Did you get out and exercise for your daily half-hour? Take a luxurious bath with scented oils. Went the whole week without falling off your new routine? That calls for a big reward! Treat yourself to an evening out, or buy that book you’ve been dying to read.

Need some excuses for rewarding yourself? Try setting one of these goals to give yourself something to shoot for:

1. Weight loss goals.

Pretty traditional here – treat yourself to something special whenever you can mark off ten pounds toward your goal weight. Get a manicure to make you feel extra special.

2. Look, Ma, I dropped a whole size!

Well, that certainly calls for buying yourself something in that new size, even if it’s just a pair of new exercise sneakers!

maxresdefault (5)3. Whew! I made it ALL the way through the half-hour workout without stopping ONCE!

Now that’s impressive! Call your best friend or your mom and brag -or just chat. Even if it’s long distance.

4. I didn’t do it! That chocolate chip cookie dough sundae was calling my name, but I turned my back and walked away.

In that case, don’t you think you deserve fresh flowers for your
desk?

5. I finally fit into THAT dress!

I’d say that calls for wearing it out somewhere special, wouldn’t you? Take yourself out dancing to show it off!

6. I lost weight for the third week in a row. I’m so proud of myself!

Here’s an ongoing reward – for every pound you lose, drop a dollar or two into a jar, and watch the money build up. Entertain yourself with plans on how you’ll spend it when you reach your goal weight.

7. I got stuck for three weeks, but I finally budged from that plateau!

287563659Untitled-1I’ll tell you what – sticking to a diet when you’re not seeing results is one of the hardest things that you’ll ever do. Get yourself something that will make it easier to reward yourself. For example, buy a blender for whipping up frozen fruit smoothies.

8. I’m halfway there!

You deserve a Halfway Party, don’t you think? Pull out all your old fat clothes and try them on so you can feel great about how far you’ve
come.

9. I’ve been slugging away forever, and I’m starting to get
discouraged…

Okay, so it’s not a ‘reward’ situation — but it is. You deserve a reward for sticking to it this long. Want a quick pick-me-up? Pick up the phone and get together with someone you haven’t seen in months.This will guarantee that you’ll receive compliments at how great you look!

10. I did it! I made it! I reached my goal weight!!

Well, sweetheart, that calls for pulling out the stops! Remember that money you’ve been paying yourself for losing weight? Time to cash it in for something fabulous!

Eating healthy and losing weight are gifts that you give yourself, though they may not feel like it at first. By rewarding yourself along the way, you’ll not only increase the chances of your success, but you’ll enjoy the process a whole lot more!

Five Healthy Weight Loss Tips

Wednesday, March 30th, 2016

 

Are you tired of getting the same old advice when it comes to dieting? Are you looking for some quick tips to help motivate yourself during a diet? Why not follow along below to learn about some quick healthy weight loss tips?

Tip # 1: Take off five pounds quickly before a big event!

GH0403H_Roasted-Root-Vegetable-Salad_s4x3If you’re generally in good shape, but you want to pare off a few
pounds to look your best before a big event like a class reunion, one of the best ways to do it is to cleanse your system. For the week before, skip the breads and pastas, eat lots of raw vegetables and salads, and drink at least eight ounce glasses of water a day. You’ll not only end up slimmer, you’ll feel 100% more energetic and healthy.

Tip # 2: Lose weight without dieting!

Moderate-Exercise2It’s a lot easier than you think. The key is exercise. Just one half hour of moderate exercise per day will burn calories – and better yet, kick your metabolism into high gear so that you continue burning calories at a higher rate. Bonuses: you’ll be doing your health a favor, too. The latest research shows that adding moderate exercise to your daily routine can help lower cholesterol, slow the progression of type-2 diabetes and improve your circulation. What’s moderate exercise? A brisk one mile walk, half an hour of dancing, or chasing the kids around in a game of tag will do it.

Tip # 3: Start your day off right!

breakfastDon’t skip breakfast when you’re dieting, and don’t go for the convenience of a ‘nutrition bar’. Give your body the pick-me-up of fresh fruit in either juice or raw form, and the staying power of a whole grain. One of the best breakfasts you can have is a bowl of whole-grain cereal with fresh berries, melon or peaches. You get
the sugar your body craves, the carbs it needs to run on, and the added
benefit of antioxidant vitamins to help it stay on track and balanced.

Tip # 4: Take a high quality multivitamin every day.

Multi-vitaminsThere’s no substitute for a diet that has a healthy balance of all foods, but it’s far too easy to skimp on the essentials when you’re dieting. Make sure that your body doesn’t miss out on the nutrients it needs just because you’re cutting calories. A good multivitamin should contain, at a minimum, the minimum recommended daily allowances of vitamins A, B6, B12, C, E and K. While you’re at it, get out in the sun for at least ten minutes a day to help your body manufacture the vitamin D that it needs.

Tip # 5: Eat your veggies – especially your lettuce.

868378But don’t confine yourself to iceberg lettuce or to salads. Darker greens have about the same number of calories and carbs, but pack a lot more punch in the vitamins and other nutrient categories. By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin’s, manganese and other essential vitamins that aren’t present in lettuce. Try them braised, steamed or grilled for something a little different from the usual salad.