Ten Mistakes to Avoid When Building Muscle and Losing Fat
Learn the Secrets or Adding Muscle and Losing Fat at the Same Time
By Paul Rogers, About.com Guide
Updated December 08, 2010
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Everyone wants to build muscle and lose fat: that's pretty much the Holy Grail of weight training and physical conditioning. But can it be done? The body does not like to perform two contradictory physiological processes at the same time. Your body has evolved to either increase fat, muscle (and bone) in times of plenty, and, as you might imagine, do just the opposite in scarce times when food availability is low.
To get a nice looking body, say six-pack abs, you need to hold onto or increase muscle while shedding loads of fat. That's the problem targeted in this list of ten mistakes to avoid when trying to accomplish this.
1. Not Eating Enough
You can't pack on muscle if you don't create an anabolic environment, which means you must eat enough to maintain ideal body weight. It does not have to be huge amounts of protein. See the Bodybuilding Diet for more information.
2. Eating Too Much (Not knowing how much to eat and how much you do eat)
This relates to item 1. In calorimetric scientific tests (double-labeled water), many people under-estimate how much they eat. Very low-calorie diets are not necessary, but you do have to count calories at some level to cut your total energy intake to lose fat. See the Calorie Count site for good information.
3. Eating Too Much of Refined Carbohydrates
Carbohydrates per se are not your enemy, but you do have to restrict consumption of foods that are enticing and easy to consume and snack on, and have less than ideal effect on your appetite. Biscuits, cakes, muffins, candies, puddings, potato chips and crisps, crackers, sugary drinks etc -- these items need to be curtailed substantially. Eat healthy.
4. Eating Too Much Fat (Of any kind)
Nutritionally, you may know about good fats and bad fats, but to lose weight (fat weight) getting you fat intake between 20 and 30 per cent is a useful approach. Fat has 9 calories per gram and it doesn't matter what fat it is.
6. Eating Insufficient Protein
You don't have to go crazy about this and consume protein drinks day in day out, but replacing some of those refined carbohydrates and fat with a modest increase in protein should help maintain or enhance your muscle while you're losing fat. Don't make it all animal protein though: dairy and vegetable protein are good options. And you still need to exercise those muscles.
6. Insufficient Weight Training (Three days each week please)
As you lose fat, the only way to protect that muscle and bone from going down with it is to place stimulatory stress on that muscle and bone. That means relatively intense weight training workouts at least three days each week.
7. Weight Training with Insufficient Intensity (Train at 65% of 1RM)
You won't gain much value from spending fifty minutes at the gym lifting light weights with a lot of repetitions. You need to lift relatively heavy (even if not to failure) for each set of weights that you do. Ideally this should be at around 65% of your maximum lift possible. If you can squat 130 pounds (60 kilograms) maximum, then you should look at training with 85 pounds (38 kilos). If you don't or cannot measure your maximums, then make sure the final repetition in any set is hard work to complete. Eight to twelve repetitions and three to four sets for each exercise is a good basic program.
8. Not Doing Any Cardio (But don't overdo it)
Aerobic exercise helps in burning off those calories. Steady-state cardio at moderate pace, in conjunction with a good weights program, will get you in a good place for fat loss. If you do cardio for longer than about an hour you risk breaking down muscle for fuel, and you need to hang onto as much muscle as you can in this scenario.
9. Exercising on an Empty Stomach (And not refueling after exercise)
When your body is fuel hungry, either during exercise or when your metabolism has been revved up for the few hours after you exercise, unless you give it some fuel to utilize, your muscle will be broken apart for glucose by the hormone cortisol. The trick is to give it just enough carbohydrate to prevent cortisol performing this negative task, but not enough that your body doesn't slip into positive energy balance (too much energy input). A piece of toast and honey or a small sports drink or chocolate milk, before and after exercise should achieve this.
10. Insufficient Precision and Application
This may seem obvious, but what we are attempting to achieve here is not trivial. For most successful weight losers, the net loss includes fat and muscle and often some bone as well. This is the result of catabolism, the breaking down of body tissue that defines weight loss. To achieve our muscle maintenance (or enhancement) and fat loss goals, have to have a clearly documented program and goals, and you have to apply it with precision, which means taking the time to apply each step accurately, logging those steps in a diary and recording energy inputs and outputs in the form or food and physical activity.
In conclusion, one last point concerns overtraining. Don't be afraid to take a week off or reduce your training by 50% for one week if you feel your body is not coping with the volume and intensity. Cycling volume and rest may even be important for healthy muscle growth. Go to it!
MY THOUGHTS
i should research on weight training that can be done at home - without having to buy the weights. i have 2 2-lb weights (hardly ever used by the way). and trips to the gym is not really my cup of tea. even if the place is only a stone's throw away. thing is, this muscle-building-fat-loss tandem seems to be accurate. i just hate this article!
Saturday, January 29, 2011
Friday, January 28, 2011
BEFORE YOU SKIP YOUR WORKOUT
10 Questions to Ask Yourself Before You Skip Your Workout
Don't Give Up Just Yet!
By Paige Waehner, About.com Guide
Updated January 27, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Deciding to exercise sometime in the future is easy. In fact, you often make that decision when you’re rested, energetic and motivated. What happens when the time comes to actually do it? You may hear a little voice in your head saying, “I’m so tired and I’d much rather sleep in than exercise. Um, maybe I could do it later.”
Skipping your workout may be the right decision, especially if you’re sick or injured. Other times, there isn’t a good reason, but that voice in your head just won’t stop. Before you skip your workout, there are a few questions to ask yourself that may help you make the right choice.
1. Will I regret this decision?
Maybe it would feel good to stay in bed and sleep or go home from work without the hassle of going to the gym, but how will you feel later? Instant gratification can be rewarding, but that good feeling often wears off, leaving you feeling guilty and wishing you’d made a different choice. Thinking about the consequences may push you to make the right decision. Remind yourself that:
* Exercise is a choice, not a jail sentence. Knowing you're in charge of what you do may nudge you in the right direction.
* Exercise is a commitment you make every day. Some days you're more committed than others, so draw on your discipline to get you out the door.
* Every day is different. You may have to work harder sometimes to get motivated.
2. How much have I exercised this week?
Look back at what you’ve done this week and ask yourself if you can afford a day off from exercise. If it’s the end of the week and you’ve worked out every day, you may need a day off to let your body recover and reenergize. If it’s been a few days, however, ask yourself if skipping workouts is starting to become a habit. Will skipping another workout make it even harder to get back on track tomorrow?
Now is a good time to start an exercise calendar to keep track of your workouts. Print out a monthly calendar and write down the workouts you’ve done and the workouts you plan to do. Keep it nearby so you can look at it whenever the urge to skip strikes.
3. How will I make up for my missed workout?
Imagine that you do skip your workout. Now ask yourself how you’ll make up for it. Will you do it later, maybe after work or before bed? Or will you get up early tomorrow and workout extra long? Visualize that and ask yourself if you’ll really do it -- or if you’re setting yourself up for failure.
If you do change your schedule, decide you can workout later only if you prepare for it ahead of time. For post-work exercise, pack your gym bag before you leave or get out your equipment and clothes so you can change as soon as you get home. If you’re exercising the next morning, put your workout clothes next to the bed and write down your workout plan. Put the note on top of your clothes so you won’t skip it tomorrow.
4. Do I have a legitimate reason to skip this workout?
Sometimes, skipping a workout is the best idea. If you’re sick, tired or injured, you may need to rest. If it’s a matter of motivation, think about or write down anything that might motivate you such as:
* All of the benefits of exercise
* Imagine all the people working out right now. If they can do it, so can you
* Think of how good you’ll feel when you’ve finished your workout
* Remember that getting started is the hardest part. Commit to doing your warm up. If you can get that far, you'll keep going
* Picture yourself putting on those jeans that haven’t fit in awhile
* Think of a future vacation or event you’d like to lose weight for
Keep trying until you find something that works and then keep your list handy for the next time.
5. How will missing this workout affect my goals?
If you’re trying to lose weight, how important is this workout? Exercising burns calories, builds endurance and improves strength. If you skip it, none of that will happen. Maybe missing one day won’t hurt but, remember, it’s the accumulation of your workouts that leads to success. Try these ideas:
* Remember your goals. Write them down and remember when you set them. Even if the urgency isn’t the same, it may be enough to get you started.
* Get some support. Have a friend email a workout reminder or tell someone about your goals so you’re held accountable.
* Set new goals. If your goals aren’t motivating right now, set a new goal to complete your workout that day. Making your goals smaller may help you reach them.
6. What could I do to make my workout more appealing?
If you’re dreading the coming workout, having something to look forward to may get you moving. Some ideas:
* Try a long warm up. Knowing you’ll have plenty of time to get ready for exercise may make it easier to get started.
* A new playlist. The right music makes any workout more fun. Download new music or create a playlist. Put your favorite song first to start your workout on the right foot.
* Try a long cool down. Spend extra time stretching after your workout to end things on a good note.
* Workout with a friend. If you’re dragging, ask a friend to workout with you. Having to show up is motivation all by itself.
* Talk about it. Everyone struggles from time to time. Join the exercise forum to get new perspectives on your workouts.
7. How could I reward myself for doing my workout?
When it comes to exercise, a little reward goes a long way towards motivation. If you’re having trouble getting started, think of how you could reward yourself for a job well done. Some ideas:
* Sitting in a hot tub or hot bath after your workout
* Time to read your favorite book or watch your favorite TV show
* A massage
* A night out with friends
* Going to a movie
* Time to play your favorite video or computer game
* A new workout outfit
You deserve a reward for working hard and if it motivates you to finish your workout, it's worth it.
8. How could I change my workout?
If you’re thinking of ditching your workout because you woke up late or had to work longer than usual, don’t skip the whole thing. Think of creative ways to get in a short, effective workout that will get the job done. If you have 10 or 15 minutes, try an intense interval workout. Warm up with a brisk walk and then alternate high intensity sprints or speedwalking for 30 seconds with recovery walks for 30 seconds. Choose a few whole body exercises like pushups, squats, lunges, jumping jacks or cross-country shuffles and go through a circuit, doing each one for a minute. Other workout ideas:
* 10-Minute Timesaver Workouts
* Burn 100 Calories in 10 Minutes
* 10-Minute Strength
* Office Workout
* Working Out on the Road
9. How will skipping my workout affect my day?
Your workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. Remind yourself that getting in your workout will:
* Give you more energy
* Improve your confidence and self-satisfaction
* Start your day on the right foot
* Help you concentrate better
* Help you get more things done
* Allow you to actively re-commit to your goals
Exercise is one of the few things you can do that seep into all areas of your life. Just a few minutes and a little sweat will pay off in the long run.
10. What stands in the way of my workout?
Identify the thoughts stopping you from exercise and work through each one logically. Some common thoughts:
* "I’m too tired." After working all day, your mind is tired, but your body will feel better once it starts moving.
* "I’m too hungry." Have some yogurt or a sports drink. You’ll get an immediate infusion of energy to make it to the gym.
* "I don’t feel like it." Don't wait until you feel like it, because that may not happen. Once you get started, you’ll be more excited about your workout.
* "I have too much to do." You'll get more done if you put fitness first. Even a short workout is worth doing.
* "I'll do it later." It’s harder to workout when life gets hectic. Get your workout in early to guarantee your success.
MY THOUGHTS
time is the enemy of my workout. it's such an easy excuse not to workout. i say it's an excuse because having the time is a matter of discipline. and discipline is harder to have if you workout at home by yourself. i don't like going to the gym because getting all dressed up just to exercise. but if you keep on postponing your self-made workout, better find someone who will nudge you,push you, make you.
Don't Give Up Just Yet!
By Paige Waehner, About.com Guide
Updated January 27, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Deciding to exercise sometime in the future is easy. In fact, you often make that decision when you’re rested, energetic and motivated. What happens when the time comes to actually do it? You may hear a little voice in your head saying, “I’m so tired and I’d much rather sleep in than exercise. Um, maybe I could do it later.”
Skipping your workout may be the right decision, especially if you’re sick or injured. Other times, there isn’t a good reason, but that voice in your head just won’t stop. Before you skip your workout, there are a few questions to ask yourself that may help you make the right choice.
1. Will I regret this decision?
Maybe it would feel good to stay in bed and sleep or go home from work without the hassle of going to the gym, but how will you feel later? Instant gratification can be rewarding, but that good feeling often wears off, leaving you feeling guilty and wishing you’d made a different choice. Thinking about the consequences may push you to make the right decision. Remind yourself that:
* Exercise is a choice, not a jail sentence. Knowing you're in charge of what you do may nudge you in the right direction.
* Exercise is a commitment you make every day. Some days you're more committed than others, so draw on your discipline to get you out the door.
* Every day is different. You may have to work harder sometimes to get motivated.
2. How much have I exercised this week?
Look back at what you’ve done this week and ask yourself if you can afford a day off from exercise. If it’s the end of the week and you’ve worked out every day, you may need a day off to let your body recover and reenergize. If it’s been a few days, however, ask yourself if skipping workouts is starting to become a habit. Will skipping another workout make it even harder to get back on track tomorrow?
Now is a good time to start an exercise calendar to keep track of your workouts. Print out a monthly calendar and write down the workouts you’ve done and the workouts you plan to do. Keep it nearby so you can look at it whenever the urge to skip strikes.
3. How will I make up for my missed workout?
Imagine that you do skip your workout. Now ask yourself how you’ll make up for it. Will you do it later, maybe after work or before bed? Or will you get up early tomorrow and workout extra long? Visualize that and ask yourself if you’ll really do it -- or if you’re setting yourself up for failure.
If you do change your schedule, decide you can workout later only if you prepare for it ahead of time. For post-work exercise, pack your gym bag before you leave or get out your equipment and clothes so you can change as soon as you get home. If you’re exercising the next morning, put your workout clothes next to the bed and write down your workout plan. Put the note on top of your clothes so you won’t skip it tomorrow.
4. Do I have a legitimate reason to skip this workout?
Sometimes, skipping a workout is the best idea. If you’re sick, tired or injured, you may need to rest. If it’s a matter of motivation, think about or write down anything that might motivate you such as:
* All of the benefits of exercise
* Imagine all the people working out right now. If they can do it, so can you
* Think of how good you’ll feel when you’ve finished your workout
* Remember that getting started is the hardest part. Commit to doing your warm up. If you can get that far, you'll keep going
* Picture yourself putting on those jeans that haven’t fit in awhile
* Think of a future vacation or event you’d like to lose weight for
Keep trying until you find something that works and then keep your list handy for the next time.
5. How will missing this workout affect my goals?
If you’re trying to lose weight, how important is this workout? Exercising burns calories, builds endurance and improves strength. If you skip it, none of that will happen. Maybe missing one day won’t hurt but, remember, it’s the accumulation of your workouts that leads to success. Try these ideas:
* Remember your goals. Write them down and remember when you set them. Even if the urgency isn’t the same, it may be enough to get you started.
* Get some support. Have a friend email a workout reminder or tell someone about your goals so you’re held accountable.
* Set new goals. If your goals aren’t motivating right now, set a new goal to complete your workout that day. Making your goals smaller may help you reach them.
6. What could I do to make my workout more appealing?
If you’re dreading the coming workout, having something to look forward to may get you moving. Some ideas:
* Try a long warm up. Knowing you’ll have plenty of time to get ready for exercise may make it easier to get started.
* A new playlist. The right music makes any workout more fun. Download new music or create a playlist. Put your favorite song first to start your workout on the right foot.
* Try a long cool down. Spend extra time stretching after your workout to end things on a good note.
* Workout with a friend. If you’re dragging, ask a friend to workout with you. Having to show up is motivation all by itself.
* Talk about it. Everyone struggles from time to time. Join the exercise forum to get new perspectives on your workouts.
7. How could I reward myself for doing my workout?
When it comes to exercise, a little reward goes a long way towards motivation. If you’re having trouble getting started, think of how you could reward yourself for a job well done. Some ideas:
* Sitting in a hot tub or hot bath after your workout
* Time to read your favorite book or watch your favorite TV show
* A massage
* A night out with friends
* Going to a movie
* Time to play your favorite video or computer game
* A new workout outfit
You deserve a reward for working hard and if it motivates you to finish your workout, it's worth it.
8. How could I change my workout?
If you’re thinking of ditching your workout because you woke up late or had to work longer than usual, don’t skip the whole thing. Think of creative ways to get in a short, effective workout that will get the job done. If you have 10 or 15 minutes, try an intense interval workout. Warm up with a brisk walk and then alternate high intensity sprints or speedwalking for 30 seconds with recovery walks for 30 seconds. Choose a few whole body exercises like pushups, squats, lunges, jumping jacks or cross-country shuffles and go through a circuit, doing each one for a minute. Other workout ideas:
* 10-Minute Timesaver Workouts
* Burn 100 Calories in 10 Minutes
* 10-Minute Strength
* Office Workout
* Working Out on the Road
9. How will skipping my workout affect my day?
Your workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. Remind yourself that getting in your workout will:
* Give you more energy
* Improve your confidence and self-satisfaction
* Start your day on the right foot
* Help you concentrate better
* Help you get more things done
* Allow you to actively re-commit to your goals
Exercise is one of the few things you can do that seep into all areas of your life. Just a few minutes and a little sweat will pay off in the long run.
10. What stands in the way of my workout?
Identify the thoughts stopping you from exercise and work through each one logically. Some common thoughts:
* "I’m too tired." After working all day, your mind is tired, but your body will feel better once it starts moving.
* "I’m too hungry." Have some yogurt or a sports drink. You’ll get an immediate infusion of energy to make it to the gym.
* "I don’t feel like it." Don't wait until you feel like it, because that may not happen. Once you get started, you’ll be more excited about your workout.
* "I have too much to do." You'll get more done if you put fitness first. Even a short workout is worth doing.
* "I'll do it later." It’s harder to workout when life gets hectic. Get your workout in early to guarantee your success.
MY THOUGHTS
time is the enemy of my workout. it's such an easy excuse not to workout. i say it's an excuse because having the time is a matter of discipline. and discipline is harder to have if you workout at home by yourself. i don't like going to the gym because getting all dressed up just to exercise. but if you keep on postponing your self-made workout, better find someone who will nudge you,push you, make you.
Wednesday, January 26, 2011
Late Night? Grab A Snack!
Late Night? Grab A Snack!
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published January 21, 2011
http://www.lifescript.com/Body/Diet/Diet-tips/Late_Night_Grab_a_Snack.aspx?utm_campaign=2011-01-21-70745&utm_source=diet-fitness&utm_medium=email&utm_content=fitness-tip_Late%20Night%20Grab%20a%20Snack&VID=70745&FromNL=1&sc_date=20110121T000000
Although typically shunned by the weight-loss community, a little pre-bedtime snack can yield quite a few benefits when done right. It can’t fall into the typical carb-laden munchie category: potato chips, cookies, etc. Instead, reach for a slow-digesting source of protein, such as chicken, fish or turkey.
These low-carb, high-protein choices won’t give rise to insulin (the major reason after-dinner snacks are discouraged), but will help fuel muscle tissue as you retire for the evening. For example, if you finished dinner at 7 p.m. and then ate nothing until you woke up the next morning at 7 a.m., you just went a full 12 hours without feeding your muscles. This is a sure recipe for muscle loss, especially when you’re dieting and already restricting calories.
Additionally, many proteins are rich in tryptophan – an amino acid that is often used in sleep-promoting supplements as it has been scientifically proven to have a relaxing effect on the mind and body.
For less hunger, a faster metabolism and better sleep, grab a protein-rich snack!
To your body transformation success,
Joel Marion
MY THOUGHTS
i cannot imagine myself eating fish or chicken or turkey in the middle of night. unless i'm out partying. or unless they are burgers. well,that's not a bad idea. just don't fry it.
To download a free copy of Joel’s 15-page rapid fat-loss report, visit Joelmarioncoaching.com
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published January 21, 2011
http://www.lifescript.com/Body/Diet/Diet-tips/Late_Night_Grab_a_Snack.aspx?utm_campaign=2011-01-21-70745&utm_source=diet-fitness&utm_medium=email&utm_content=fitness-tip_Late%20Night%20Grab%20a%20Snack&VID=70745&FromNL=1&sc_date=20110121T000000
Although typically shunned by the weight-loss community, a little pre-bedtime snack can yield quite a few benefits when done right. It can’t fall into the typical carb-laden munchie category: potato chips, cookies, etc. Instead, reach for a slow-digesting source of protein, such as chicken, fish or turkey.
These low-carb, high-protein choices won’t give rise to insulin (the major reason after-dinner snacks are discouraged), but will help fuel muscle tissue as you retire for the evening. For example, if you finished dinner at 7 p.m. and then ate nothing until you woke up the next morning at 7 a.m., you just went a full 12 hours without feeding your muscles. This is a sure recipe for muscle loss, especially when you’re dieting and already restricting calories.
Additionally, many proteins are rich in tryptophan – an amino acid that is often used in sleep-promoting supplements as it has been scientifically proven to have a relaxing effect on the mind and body.
For less hunger, a faster metabolism and better sleep, grab a protein-rich snack!
To your body transformation success,
Joel Marion
MY THOUGHTS
i cannot imagine myself eating fish or chicken or turkey in the middle of night. unless i'm out partying. or unless they are burgers. well,that's not a bad idea. just don't fry it.
To download a free copy of Joel’s 15-page rapid fat-loss report, visit Joelmarioncoaching.com
EXERCISE BEFORE BREAKFAST
Exercise Before Breakfast
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 18, 2010
http://www.lifescript.com/Body/Shape/Fit-tips/Exercise_Before_Breakfast.aspx
Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach. Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University.
Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy. Exercising first thing in the morning will rev your metabolism. So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk!
Your coach,
Jorge Cruise
MY THOUGHTS
this means waking up earlier. which is a good idea. except i hate waking up early. i prefer curling up under the covers rather than throwing off the covers.
-------
For information on Jorge's fitness program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 18, 2010
http://www.lifescript.com/Body/Shape/Fit-tips/Exercise_Before_Breakfast.aspx
Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach. Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University.
Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy. Exercising first thing in the morning will rev your metabolism. So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk!
Your coach,
Jorge Cruise
MY THOUGHTS
this means waking up earlier. which is a good idea. except i hate waking up early. i prefer curling up under the covers rather than throwing off the covers.
-------
For information on Jorge's fitness program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
Tuesday, January 25, 2011
Low Calorie Breakfasts
Low Calorie Breakfasts
By Shereen Jegtvig, About.com Guide
Updated February 12, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Question: Low Calorie Breakfasts
What foods are best recommended for a healthy, well-balanced breakfast when a person is currently on a diet?
Brina - About.com User
Answer: Even a low calorie breakfast should supply you with protein, healthy carbohydrates, fiber and good nutrition. Since you want to keep your calorie count low in order to lose weight, you want foods that have a lot of nutritional impact and not many calories. Here are some suggestions for healthy breakfast foods:
* One serving of whole grain cereal like Cheerios or Wheaties with one-half cup non-fat milk, one teaspoon sugar, one hard-boiled egg with a glass of water. 270 calories
* One slice of whole grain toast with two tablespoons peanut butter with a 10-ounce glass of non-fat milk. 375 calories
* Omelet made with two eggs, mushrooms, tomatoes, green onions, peppers and one ounce of shredded cheese with an apple and a glass of water. 410 calories
Be sure to measure your serving sizes. You can also substitute soy milk, almond milk or rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you like something sweet, add fresh berries to your cereal, or sugar free fruit-only spreads to your toast.
Source: USDA Nutrient Database
MY THOUGHTS
makes me hungry. i love omelets. with spinach. and lots of onions and tomatoes. no oil.no butter. microwave magic. i'm sure this is less than 400 calories.
By Shereen Jegtvig, About.com Guide
Updated February 12, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Question: Low Calorie Breakfasts
What foods are best recommended for a healthy, well-balanced breakfast when a person is currently on a diet?
Brina - About.com User
Answer: Even a low calorie breakfast should supply you with protein, healthy carbohydrates, fiber and good nutrition. Since you want to keep your calorie count low in order to lose weight, you want foods that have a lot of nutritional impact and not many calories. Here are some suggestions for healthy breakfast foods:
* One serving of whole grain cereal like Cheerios or Wheaties with one-half cup non-fat milk, one teaspoon sugar, one hard-boiled egg with a glass of water. 270 calories
* One slice of whole grain toast with two tablespoons peanut butter with a 10-ounce glass of non-fat milk. 375 calories
* Omelet made with two eggs, mushrooms, tomatoes, green onions, peppers and one ounce of shredded cheese with an apple and a glass of water. 410 calories
Be sure to measure your serving sizes. You can also substitute soy milk, almond milk or rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you like something sweet, add fresh berries to your cereal, or sugar free fruit-only spreads to your toast.
Source: USDA Nutrient Database
MY THOUGHTS
makes me hungry. i love omelets. with spinach. and lots of onions and tomatoes. no oil.no butter. microwave magic. i'm sure this is less than 400 calories.
Saturday, January 22, 2011
Choosing a Breakfast Cereal
How To Choosing a Breakfast Cereal
by Shereen Jegtvig, About.com Guide
Updated November 12, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Breakfast is the most important meal of the day. You may be too busy in the morning to prepare a large breakfast, so you choose between skipping breakfast altogether or relying on breakfast cereals. What could be easier than pouring dry cereal into a bowl and adding some milk?
Chances are, the breakfast cereal aisle at your grocery still will be loaded with colorful boxes and bags of dry cereal. The bright colors and cute characters on the packages may get your attention, but you need to look beyond the advertising to find out which cereals are best for you -- here's how:
Difficulty: Average
Time Required: 5 to 10 minutes
Here's How:
1. Look for the Nutrition Facts label on the side or back of the package. This is where you'll find all the information you need to know. You're going to look at sugar, fiber, vitamins and minerals, and the ingredients list.
2. Choose a breakfast cereal that has 5 grams of sugar or less per serving, and use fresh berries, sliced fruit or raisins to add sweetness to your cereal. Avoid cereals with lots of sugar. Some sugary cereals have 10 grams of sugar (that's about 3 teaspoons), or more, in one serving (usually 3/4 to 1 cup). Think about how much cereal you really eat. Many people eat two or three servings at a time.
3. Choose a cereal that is high in fiber -- at least three grams per serving. You'll find the most fiber in high-fiber cereals such as shredded wheat, oat cereals, puffed wheat and bran cereals. Usually the more sugar a cereal has, the less fiber it has per serving. The sugary cereals typically have about 1 gram per serving.
4. Look for cereals that are fortified with vitamins and minerals. If you eat a healthful diet rich in fruits and vegetables, whole grains, healthy protein sources and non- or low-fat dairy products, you probably don't have to worry about getting enough vitamins and minerals. If your diet isn't so good, or you're buying cereal for a child who is a picky eater, getting those extra vitamins and minerals is a good idea. The amounts of fortified nutrients vary among cereals, but look for cereals with added calcium, vitamin D, folic acid and vitamin C.
5. Look over the ingredients list. You want to see the words "whole grain" or "whole wheat" listed as the first ingredient. You may also wish to avoid cereals that contain artificial flavoring and colorings.
Tips:
1. Look past the colorful packaging to find the Nutrition Facts label.
2. Don't shop when you're hungry so you aren't as tempted by the sweet-as-candy cereals.
3. Keep your breakfast healthy. Add non-fat milk, soy beverage or rice beverage to your cereal.
4. Add extra fiber to your healthy breakfast cereal with fresh sliced fruits or berries.
MY THOUGHTS
there you have it. not all cereals are created equal. i don't know about you. me,i like reading food labels. you know what the real problem is. i also like those colorful cereal packages. because they are ones that are super delicious - sweet and oh so sweet. so, i do away with the cereals. i have the eggs.
by Shereen Jegtvig, About.com Guide
Updated November 12, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Breakfast is the most important meal of the day. You may be too busy in the morning to prepare a large breakfast, so you choose between skipping breakfast altogether or relying on breakfast cereals. What could be easier than pouring dry cereal into a bowl and adding some milk?
Chances are, the breakfast cereal aisle at your grocery still will be loaded with colorful boxes and bags of dry cereal. The bright colors and cute characters on the packages may get your attention, but you need to look beyond the advertising to find out which cereals are best for you -- here's how:
Difficulty: Average
Time Required: 5 to 10 minutes
Here's How:
1. Look for the Nutrition Facts label on the side or back of the package. This is where you'll find all the information you need to know. You're going to look at sugar, fiber, vitamins and minerals, and the ingredients list.
2. Choose a breakfast cereal that has 5 grams of sugar or less per serving, and use fresh berries, sliced fruit or raisins to add sweetness to your cereal. Avoid cereals with lots of sugar. Some sugary cereals have 10 grams of sugar (that's about 3 teaspoons), or more, in one serving (usually 3/4 to 1 cup). Think about how much cereal you really eat. Many people eat two or three servings at a time.
3. Choose a cereal that is high in fiber -- at least three grams per serving. You'll find the most fiber in high-fiber cereals such as shredded wheat, oat cereals, puffed wheat and bran cereals. Usually the more sugar a cereal has, the less fiber it has per serving. The sugary cereals typically have about 1 gram per serving.
4. Look for cereals that are fortified with vitamins and minerals. If you eat a healthful diet rich in fruits and vegetables, whole grains, healthy protein sources and non- or low-fat dairy products, you probably don't have to worry about getting enough vitamins and minerals. If your diet isn't so good, or you're buying cereal for a child who is a picky eater, getting those extra vitamins and minerals is a good idea. The amounts of fortified nutrients vary among cereals, but look for cereals with added calcium, vitamin D, folic acid and vitamin C.
5. Look over the ingredients list. You want to see the words "whole grain" or "whole wheat" listed as the first ingredient. You may also wish to avoid cereals that contain artificial flavoring and colorings.
Tips:
1. Look past the colorful packaging to find the Nutrition Facts label.
2. Don't shop when you're hungry so you aren't as tempted by the sweet-as-candy cereals.
3. Keep your breakfast healthy. Add non-fat milk, soy beverage or rice beverage to your cereal.
4. Add extra fiber to your healthy breakfast cereal with fresh sliced fruits or berries.
MY THOUGHTS
there you have it. not all cereals are created equal. i don't know about you. me,i like reading food labels. you know what the real problem is. i also like those colorful cereal packages. because they are ones that are super delicious - sweet and oh so sweet. so, i do away with the cereals. i have the eggs.
DON'T SKIP BREAKFAST
Don't Skip Breakfast
A Healthy Breakfast Means Good Nutrition
By Shereen Jegtvig, About.com Guide
Updated September 17, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Start the Day Right - Don't Skip Breakfast
Studies show that children who eat breakfast do better in school. It doesn't take much further thought to realize adults will feel better and perform better at work as well. Whether you work at home, on the farm, at the office, at school, or on the road, it is not a good idea to skip breakfast. Eating a good breakfast sets the tone for the rest of the day.
When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. By mid-morning, you might grab a cup of coffee or wolf down a sugary candy bar to wake up again. This might work for a few minutes, but by lunch time you are hungry, crabby, and perhaps your mood might make you a little more prone to make unhealthy choices at lunch.
Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled a few times each day -- starting with breakfast.
Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight.
Making a Healthy Breakfast
A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk.
Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.
If you really don't like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.
Breakfast Every Morning
Remember that eating a healthy breakfast is the best way to start off your day, and be good to yourself by eating a healthy breakfast. Notice how much better you feel through the morning and the rest of the day when you don't skip breakfast.
MY THOUGHTS
i hate skipping breakfast. it's my favorite meal. being able to eat a leisurely early morning meal is a real treat for me. a rare one. on work days, all i have time for is to switch on the coffee maker and pop the egg boiler into the microwave. hey, if you want breakfast badly enough you'll make adjustments.
Sources:
Murphy JM, Wehler CA, Pagano ME, Little M, Kleinman RE, Jellinek MS. "Relationship Between Hunger and Psychosocial Functioning in Low-Income American Children." Journal of the American Academy of Child and Adolescent Psychiatry, February, 1998.
Warren JM, Henry CJ, Simonite V. "Low Glycemic Index Breakfasts and Reduced Food Intake in Preadolescent Children." Pediatrics, November 2003.
A Healthy Breakfast Means Good Nutrition
By Shereen Jegtvig, About.com Guide
Updated September 17, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Start the Day Right - Don't Skip Breakfast
Studies show that children who eat breakfast do better in school. It doesn't take much further thought to realize adults will feel better and perform better at work as well. Whether you work at home, on the farm, at the office, at school, or on the road, it is not a good idea to skip breakfast. Eating a good breakfast sets the tone for the rest of the day.
When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. By mid-morning, you might grab a cup of coffee or wolf down a sugary candy bar to wake up again. This might work for a few minutes, but by lunch time you are hungry, crabby, and perhaps your mood might make you a little more prone to make unhealthy choices at lunch.
Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled a few times each day -- starting with breakfast.
Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight.
Making a Healthy Breakfast
A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk.
Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.
If you really don't like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.
Breakfast Every Morning
Remember that eating a healthy breakfast is the best way to start off your day, and be good to yourself by eating a healthy breakfast. Notice how much better you feel through the morning and the rest of the day when you don't skip breakfast.
MY THOUGHTS
i hate skipping breakfast. it's my favorite meal. being able to eat a leisurely early morning meal is a real treat for me. a rare one. on work days, all i have time for is to switch on the coffee maker and pop the egg boiler into the microwave. hey, if you want breakfast badly enough you'll make adjustments.
Sources:
Murphy JM, Wehler CA, Pagano ME, Little M, Kleinman RE, Jellinek MS. "Relationship Between Hunger and Psychosocial Functioning in Low-Income American Children." Journal of the American Academy of Child and Adolescent Psychiatry, February, 1998.
Warren JM, Henry CJ, Simonite V. "Low Glycemic Index Breakfasts and Reduced Food Intake in Preadolescent Children." Pediatrics, November 2003.
Thursday, January 20, 2011
How to Ruin a Healthy Breakfast
How to Ruin a Healthy Breakfast
By Shereen Jegtvig, About.com Guide
Updated April 28, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
You've heard that breakfast is the most important meal of the day. And that's probably true -- after a long night's sleep, your body (and brain) needs fuel to get you through the morning. The foods you choose for breakfast can provide you with the energy you need and lots of vitamins and minerals to help keep you healthy.
Not all foods are good for you and choosing the wrong foods can turn a healthy breakfast into a high-calorie, nutrient-poor breakfast quickly. Here are some common ways that people ruin a healthy breakfast.
Making Breakfast Too Sugary
Next time you go to the grocery store, take a look at all of the pre-sweetened cereals. Basically, these sugary cereals are just boxed of candy with a few vitamins and minerals added in. The sugar problem isn't just in boxes of cereal -- many people associate breakfast with sweet pastries and things you pop into the toaster. Sugary, high glycemic breakfasts have been associated with poorer mental performance. And in one study, women who ate high glycemic breakfasts burned less fat than women who ate low glycemic breakfasts. Stay away from extra sugar:
* Choose unsweetened, whole-grain breakfast cereals. Just add a little sprinkle of sugar on top, but no more than a teaspoon.
* Instead of a pastry, pop a slice of whole-grain bread into the toaster and then top it with a 100% fruit spread. You still get the sweet flavor, but a lot less sugar.
* Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of real maple syrup or a teaspoon of brown sugar.
Not Enough Protein
Isn't it interesting how we associate certain foods with breakfast? Sugary cereals, pancakes and waffles smothered in syrup appeal to many people. These foods are high in sugar and starches, but low in protein. Protein keeps you feeling full longer so you won't feel so hungry in the middle in the morning. Make sure you get some good quality protein:
* Have a piece of 100% whole-grain toast with peanut butter or almond butter and a glass of milk.
* Eat an egg or two. Eggs help you feel full, and they are a great source of lutein that helps keep your eyes healthy.
* Use protein powder in a fruit smoothie.
Eating Lots of Saturated Fat and Processed Meats
Bacon, sausage and ham are common meats you may eat at breakfast time. Bacon and sausage are high in unhealthy saturated fat, which increases your risk of cardiovascular disease, and all three are high in sodium. Processed meats also contain nitrites, which have been linked to colon cancer. Stay away from processed, high-fat meats:
* Eggs are an great source of protein. Choose omega eggs, which contain omega-3 fatty acids. Have a poached egg served over 100% whole-grain toast.
* Lower fat meats like chicken or turkey can be eaten at breakfast. You can buy turkey sausage and turkey ham, but they may still contain nitrites and large amounts of sodium.
* Try salmon or tuna with a light mayonnaise on 100% whole-grain toast. Each is a great source of omega-3 fatty acids.
Avoiding Whole Grains
Most of those sugary breakfast cereals and pastries are also low in fiber. Whole grains provide fiber, which can keep your cholesterol levels and keeps your digestive system healthy. Choose whole grains and high-fiber foods:
* Eat 100% whole-grain, unsweetened hot or cold breakfast cereals.
* Use 100% whole-grain bread instead of white bread for your toast.
* Make low fat oat bran muffins.
Not Eating Any Fruit or Vegetables
Fruits and vegetables are usually low in calories and rich in nutrients and phytochemicals. Experts recommend that we eat five to nine servings of fruits and vegetables every day (no, that bowl of fruit-flavored cereal doesn't count):
* Make an omelet with mushrooms, peppers and onions.
* Slice a grapefruit or orange in half and serve with a slice of 100% whole-grain toast with peanut butter.
* Add berries, raisins, or bananas to your whole grain cereal.
Skipping Breakfast Altogether
Maybe you're in a rush or you think skipping breakfast is a good way to cut calories. But it really isn't. People who skip breakfast are more likely to be overweight, probably because they eat too much later in the day. You can have a quick but healthy breakfast:
* Keep ready-to-eat foods handy like hardboiled eggs, nuts, and fresh fruit.
* Make a fruit smoothie for breakfast.
* Make your own breakfast cereal bars with healthy whole-grain cereals.
MY THOUGHTS
but i love jam and jelly on my toasts!!! and hotdogs can be a real treat.
losing weight can really take the joy out of our meals right? it's not that easy. coz its asking us to change our lifestyles. but then again, no one's forcing us. the whole wheat pancakes and waffle mix are great. and there are lots of lite syrups and fruit jams. i found fish sausages and burgers that are quite good. we don't really need to give up the pleasures. we just need to digress a little. two key words - alternative and moderation.
Sources:
Knekt P, Jarvinen R, Dich J, Hakulinen T. "Risk of colorectal and other gastro-intestinal cancers after exposure to nitrate, nitrite and N-nitroso compounds: a follow-up study." Int J Cancer. 1999 Mar 15;80(6):852-6.
Lichtenstein AH, Kennedy E, Barrier P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Dietary fat consumption and health." Booth SL.Nutr Rev. 1998 May;56(5 Pt 2):S3-19; discussion S19-28.
Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "Influence of high-carbohydrate mixed meals with different glycemic indexes on substrate utilization during subsequent exercise in women." Am J Clin Nutr. 2006 Aug;84(2):354-60.
Ciok J, Dolna A. "Carbohydrates and mental performance--the role of glycemic index of food products." Pol Merkuriusz Lek. 2006 Mar;20(117):367-70.
Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Short-term effect of eggs on satiety in overweight and obese subjects." J Am Coll Nutr. 2005 Dec;24(6):510-5.
Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. "Effect of a high-protein breakfast on the postprandial ghrelin response." Am J Clin Nutr. 2006 Feb;83(2):211-20.
By Shereen Jegtvig, About.com Guide
Updated April 28, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
You've heard that breakfast is the most important meal of the day. And that's probably true -- after a long night's sleep, your body (and brain) needs fuel to get you through the morning. The foods you choose for breakfast can provide you with the energy you need and lots of vitamins and minerals to help keep you healthy.
Not all foods are good for you and choosing the wrong foods can turn a healthy breakfast into a high-calorie, nutrient-poor breakfast quickly. Here are some common ways that people ruin a healthy breakfast.
Making Breakfast Too Sugary
Next time you go to the grocery store, take a look at all of the pre-sweetened cereals. Basically, these sugary cereals are just boxed of candy with a few vitamins and minerals added in. The sugar problem isn't just in boxes of cereal -- many people associate breakfast with sweet pastries and things you pop into the toaster. Sugary, high glycemic breakfasts have been associated with poorer mental performance. And in one study, women who ate high glycemic breakfasts burned less fat than women who ate low glycemic breakfasts. Stay away from extra sugar:
* Choose unsweetened, whole-grain breakfast cereals. Just add a little sprinkle of sugar on top, but no more than a teaspoon.
* Instead of a pastry, pop a slice of whole-grain bread into the toaster and then top it with a 100% fruit spread. You still get the sweet flavor, but a lot less sugar.
* Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of real maple syrup or a teaspoon of brown sugar.
Not Enough Protein
Isn't it interesting how we associate certain foods with breakfast? Sugary cereals, pancakes and waffles smothered in syrup appeal to many people. These foods are high in sugar and starches, but low in protein. Protein keeps you feeling full longer so you won't feel so hungry in the middle in the morning. Make sure you get some good quality protein:
* Have a piece of 100% whole-grain toast with peanut butter or almond butter and a glass of milk.
* Eat an egg or two. Eggs help you feel full, and they are a great source of lutein that helps keep your eyes healthy.
* Use protein powder in a fruit smoothie.
Eating Lots of Saturated Fat and Processed Meats
Bacon, sausage and ham are common meats you may eat at breakfast time. Bacon and sausage are high in unhealthy saturated fat, which increases your risk of cardiovascular disease, and all three are high in sodium. Processed meats also contain nitrites, which have been linked to colon cancer. Stay away from processed, high-fat meats:
* Eggs are an great source of protein. Choose omega eggs, which contain omega-3 fatty acids. Have a poached egg served over 100% whole-grain toast.
* Lower fat meats like chicken or turkey can be eaten at breakfast. You can buy turkey sausage and turkey ham, but they may still contain nitrites and large amounts of sodium.
* Try salmon or tuna with a light mayonnaise on 100% whole-grain toast. Each is a great source of omega-3 fatty acids.
Avoiding Whole Grains
Most of those sugary breakfast cereals and pastries are also low in fiber. Whole grains provide fiber, which can keep your cholesterol levels and keeps your digestive system healthy. Choose whole grains and high-fiber foods:
* Eat 100% whole-grain, unsweetened hot or cold breakfast cereals.
* Use 100% whole-grain bread instead of white bread for your toast.
* Make low fat oat bran muffins.
Not Eating Any Fruit or Vegetables
Fruits and vegetables are usually low in calories and rich in nutrients and phytochemicals. Experts recommend that we eat five to nine servings of fruits and vegetables every day (no, that bowl of fruit-flavored cereal doesn't count):
* Make an omelet with mushrooms, peppers and onions.
* Slice a grapefruit or orange in half and serve with a slice of 100% whole-grain toast with peanut butter.
* Add berries, raisins, or bananas to your whole grain cereal.
Skipping Breakfast Altogether
Maybe you're in a rush or you think skipping breakfast is a good way to cut calories. But it really isn't. People who skip breakfast are more likely to be overweight, probably because they eat too much later in the day. You can have a quick but healthy breakfast:
* Keep ready-to-eat foods handy like hardboiled eggs, nuts, and fresh fruit.
* Make a fruit smoothie for breakfast.
* Make your own breakfast cereal bars with healthy whole-grain cereals.
MY THOUGHTS
but i love jam and jelly on my toasts!!! and hotdogs can be a real treat.
losing weight can really take the joy out of our meals right? it's not that easy. coz its asking us to change our lifestyles. but then again, no one's forcing us. the whole wheat pancakes and waffle mix are great. and there are lots of lite syrups and fruit jams. i found fish sausages and burgers that are quite good. we don't really need to give up the pleasures. we just need to digress a little. two key words - alternative and moderation.
Sources:
Knekt P, Jarvinen R, Dich J, Hakulinen T. "Risk of colorectal and other gastro-intestinal cancers after exposure to nitrate, nitrite and N-nitroso compounds: a follow-up study." Int J Cancer. 1999 Mar 15;80(6):852-6.
Lichtenstein AH, Kennedy E, Barrier P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Dietary fat consumption and health." Booth SL.Nutr Rev. 1998 May;56(5 Pt 2):S3-19; discussion S19-28.
Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "Influence of high-carbohydrate mixed meals with different glycemic indexes on substrate utilization during subsequent exercise in women." Am J Clin Nutr. 2006 Aug;84(2):354-60.
Ciok J, Dolna A. "Carbohydrates and mental performance--the role of glycemic index of food products." Pol Merkuriusz Lek. 2006 Mar;20(117):367-70.
Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Short-term effect of eggs on satiety in overweight and obese subjects." J Am Coll Nutr. 2005 Dec;24(6):510-5.
Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. "Effect of a high-protein breakfast on the postprandial ghrelin response." Am J Clin Nutr. 2006 Feb;83(2):211-20.
Wednesday, January 19, 2011
Not Just About Weight Loss
It’s Not Just About Weight Loss
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published June 29, 2010
Choosing the right foods isn’t just about losing weight. Following a healthy diet will also help you eat more nutrient-rich foods, such as fruits and vegetables, which are loaded with fiber, vitamins, minerals, and antioxidants. We often forget that what we put into our mouths is meant to nourish and fuel our bodies. But this is an important lesson to remember and practice daily.
The next time you select something to eat, don’t just consider the calories and fat; think about what it’s going to do for your body. Will it energize you or give you a sugar high that ends in an energy crisis? Is it rich in nutrients or loaded with artery-clogging saturated fats? Asking yourself what your food can do for you will help you make the right choices for your health, which in turn will benefit your waistline.
Your coach,
Jorge Cruise
MY THOUGHTS
last night' late news included a man whose dialysis stopped after he became a vegan. a vegan,i found it, is the highest form of being a vegetarian. which means that even dairy products cannot be taken. he lost 60 lbs!!!. i will probably lose my mind!!!
---------
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published June 29, 2010
Choosing the right foods isn’t just about losing weight. Following a healthy diet will also help you eat more nutrient-rich foods, such as fruits and vegetables, which are loaded with fiber, vitamins, minerals, and antioxidants. We often forget that what we put into our mouths is meant to nourish and fuel our bodies. But this is an important lesson to remember and practice daily.
The next time you select something to eat, don’t just consider the calories and fat; think about what it’s going to do for your body. Will it energize you or give you a sugar high that ends in an energy crisis? Is it rich in nutrients or loaded with artery-clogging saturated fats? Asking yourself what your food can do for you will help you make the right choices for your health, which in turn will benefit your waistline.
Your coach,
Jorge Cruise
MY THOUGHTS
last night' late news included a man whose dialysis stopped after he became a vegan. a vegan,i found it, is the highest form of being a vegetarian. which means that even dairy products cannot be taken. he lost 60 lbs!!!. i will probably lose my mind!!!
---------
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
How to Become a Veggie Lover
How to Become a Veggie Lover
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 17, 2011
Spinach. Brussels sprouts. Carrots. Oh my! If you’re not a fan of vegetables, you probably haven’t cooked them correctly. If you’ve ever eaten over-cooked, mushy, tasteless veggies, it’s no wonder you push aside your peas. Not only are overcooked veggies bland and unappealing, they’re also devoid of a lot of the nutrients and antioxidants that fresh vegetables offer. Learning how to properly prepare veggies can solve this crisis – and it is a crisis because vegetables are chockfull of the good stuff your body needs. So, I challenge you to give vegetables another chance.
The best methods for cooking vegetables are grilling, steaming, blanching, or sautéing them in a little bit of olive oil. Vegetables only need to be cooked until they are just tender and still al dente (like pasta) inside. Once they become soft, they lose their taste and texture. If you still need a little extra pizzazz, punch up the flavor by adding lemon or lime juice, garlic, herbs or seasonings, none of which will add calories to your meal.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
i love veggies. it's preparing them that i find cumbersome. you peel, you slice. you core. just thinking about it makes me tired. if you have the time, why not? but if you spend 10-14 hours at work, another 2-3 hours driving to and from home, how can you squeeze in veggie cooking. of course, salad is the easiest way. try having salad for a week and you'll definitely crave for something else. worse if you're always on the road. veggies are hard to come by.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 17, 2011
Spinach. Brussels sprouts. Carrots. Oh my! If you’re not a fan of vegetables, you probably haven’t cooked them correctly. If you’ve ever eaten over-cooked, mushy, tasteless veggies, it’s no wonder you push aside your peas. Not only are overcooked veggies bland and unappealing, they’re also devoid of a lot of the nutrients and antioxidants that fresh vegetables offer. Learning how to properly prepare veggies can solve this crisis – and it is a crisis because vegetables are chockfull of the good stuff your body needs. So, I challenge you to give vegetables another chance.
The best methods for cooking vegetables are grilling, steaming, blanching, or sautéing them in a little bit of olive oil. Vegetables only need to be cooked until they are just tender and still al dente (like pasta) inside. Once they become soft, they lose their taste and texture. If you still need a little extra pizzazz, punch up the flavor by adding lemon or lime juice, garlic, herbs or seasonings, none of which will add calories to your meal.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
i love veggies. it's preparing them that i find cumbersome. you peel, you slice. you core. just thinking about it makes me tired. if you have the time, why not? but if you spend 10-14 hours at work, another 2-3 hours driving to and from home, how can you squeeze in veggie cooking. of course, salad is the easiest way. try having salad for a week and you'll definitely crave for something else. worse if you're always on the road. veggies are hard to come by.
Tuesday, January 18, 2011
Rev up your Metabolism
7 Secrets to Revving Up Your Metabolism
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published December 09, 2010
Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can boost your metabolism. Use these 7 tips to rev up your inner engine. Plus, test your calorie IQ with our quiz...
If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak. But if your tank is teetering on half-empty, there's room for improvement. Use these 7 tips to rev up your metabolism.
Ladies, start your engines!
Secret #1: Get to bed early
The number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep deprivation can send your hunger and appetite hormones out of whack.
A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%.
This means double trouble for your fat cells: You end up eating more than you need, leaving you with extra pounds to show for it.
How much sleep do you need to avoid this? Some people swear by a few hours, but experts recommend 7-8 hours of uninterrupted sleep each night.
Read 7 Tips for a Good Night’s Sleep.
Secret #2: Get up earlier
Does your morning ritual consist only of showering, brushing your teeth and getting dressed? Then you’re neglecting two important activities that could boost your metabolism.
The first: Eat breakfast – and coffee doesn’t count. Skipping that bowl of oatmeal might sound harmless, but you’re missing the first opportunity of the day to jumpstart your metabolism.
Think of it in literal terms: Breakfast is “breaking” the overnight “fast” your body was in to conserve calories. Eating – especially a balanced breakfast every day – stimulates your metabolism.
Check out these 7 healthy breakfast ideas.
Secondly, you should exercise. Sure, you might struggle to throw off those cozy sheets – who doesn’t? – but it’s a battle worth winning. Why? It boosts your metabolism.
You’ll burn more calories throughout the day simply doing the same stuff you always do.
Even a 20-minute walk or jog will make a difference. So skip that second cup o’ joe and strap on your walking shoes instead.
Here are 5 morning exercises to start your day.
Secret #3: Move more
Sounds impossible, but you can - and should - work out every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout.
But don’t let cardio get all the metabolic-boosting glory. Weight training is important too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn daily.
Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but also it may help you burn more fat, according to recent research.
Hate exercise? Here are 12 workout tips.
Secret #4: Eat all day
Forget about three large square meals a day. Graze on healthy snacks or nosh on smaller meals instead.
Eating 5-6 small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power.
Keep healthy snacks (fruits, veggies, nuts, yogurt) with you throughout the day. Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need.
And don't skip meals. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day. But this is counterproductive: Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food.
So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to prepare for the next time you'll starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.
Enjoy these 7 quick and tasty snack ideas.
Secret #5: Raise a glass
The number on the scale may look good when you haven’t had enough water, but you’re risking major weight gain by not drinking enough.
Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for a cold one – water, that is – you reach for whatever snack is nearby.
A simple exercise in math may illustrate the importance of hydration:
8 ounces of water = 0 calories
1 candy bar from the office vending machine = 270 calories
Swapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless.
Some experts say that your body burns extra calories as it works to raise the temperature of icy water to your internal body temperature, although others disagree.
Still, water is refreshing and hydrating - and you’ll burn calories on your walk over to the fridge or fountain.
Secret #6: Eat spicy foods
Turning up the heat on your meals may do more than just add fun flavor. “Hot” foods, such as jalapeños, chili peppers and spices (like curry and cayenne), may increase body temperature.
Body temperature and metabolism are related: As you burn energy, heat is released. By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy.
Experts agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the faster you’ll stop eating. You can easily save yourself 100 calories at a meal by taking fewer bites, so pile on the hot sauce.
Secret #7: Count on calcium
Research shows that calcium, an essential mineral, can boost your basal metabolic rate, which boosts weight loss. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet boosted fat loss by 42%, compared to only 8% for just a low-calorie diet.
Studies also show that dairy lovers are less likely to suffer from metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease.
If you don’t eat enough calcium-rich dairy foods – such as yogurt, skim milk and low-fat cheeses – start adding them to your diet or take a daily calcium supplement.
Try these 7 calcium-rich recipes.
How Calorie-Conscious are You?
Although calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet trap isn't. How calorie-conscious are you? Find out with this quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
i hate waking up early. i love staying up late at night.most days, i hardly have time for exercise.i've been spending too much time on the computer. and ilove snacking. need i say more?
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published December 09, 2010
Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can boost your metabolism. Use these 7 tips to rev up your inner engine. Plus, test your calorie IQ with our quiz...
If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak. But if your tank is teetering on half-empty, there's room for improvement. Use these 7 tips to rev up your metabolism.
Ladies, start your engines!
Secret #1: Get to bed early
The number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep deprivation can send your hunger and appetite hormones out of whack.
A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%.
This means double trouble for your fat cells: You end up eating more than you need, leaving you with extra pounds to show for it.
How much sleep do you need to avoid this? Some people swear by a few hours, but experts recommend 7-8 hours of uninterrupted sleep each night.
Read 7 Tips for a Good Night’s Sleep.
Secret #2: Get up earlier
Does your morning ritual consist only of showering, brushing your teeth and getting dressed? Then you’re neglecting two important activities that could boost your metabolism.
The first: Eat breakfast – and coffee doesn’t count. Skipping that bowl of oatmeal might sound harmless, but you’re missing the first opportunity of the day to jumpstart your metabolism.
Think of it in literal terms: Breakfast is “breaking” the overnight “fast” your body was in to conserve calories. Eating – especially a balanced breakfast every day – stimulates your metabolism.
Check out these 7 healthy breakfast ideas.
Secondly, you should exercise. Sure, you might struggle to throw off those cozy sheets – who doesn’t? – but it’s a battle worth winning. Why? It boosts your metabolism.
You’ll burn more calories throughout the day simply doing the same stuff you always do.
Even a 20-minute walk or jog will make a difference. So skip that second cup o’ joe and strap on your walking shoes instead.
Here are 5 morning exercises to start your day.
Secret #3: Move more
Sounds impossible, but you can - and should - work out every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout.
But don’t let cardio get all the metabolic-boosting glory. Weight training is important too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn daily.
Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but also it may help you burn more fat, according to recent research.
Hate exercise? Here are 12 workout tips.
Secret #4: Eat all day
Forget about three large square meals a day. Graze on healthy snacks or nosh on smaller meals instead.
Eating 5-6 small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power.
Keep healthy snacks (fruits, veggies, nuts, yogurt) with you throughout the day. Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need.
And don't skip meals. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day. But this is counterproductive: Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food.
So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to prepare for the next time you'll starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.
Enjoy these 7 quick and tasty snack ideas.
Secret #5: Raise a glass
The number on the scale may look good when you haven’t had enough water, but you’re risking major weight gain by not drinking enough.
Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for a cold one – water, that is – you reach for whatever snack is nearby.
A simple exercise in math may illustrate the importance of hydration:
8 ounces of water = 0 calories
1 candy bar from the office vending machine = 270 calories
Swapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless.
Some experts say that your body burns extra calories as it works to raise the temperature of icy water to your internal body temperature, although others disagree.
Still, water is refreshing and hydrating - and you’ll burn calories on your walk over to the fridge or fountain.
Secret #6: Eat spicy foods
Turning up the heat on your meals may do more than just add fun flavor. “Hot” foods, such as jalapeños, chili peppers and spices (like curry and cayenne), may increase body temperature.
Body temperature and metabolism are related: As you burn energy, heat is released. By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy.
Experts agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the faster you’ll stop eating. You can easily save yourself 100 calories at a meal by taking fewer bites, so pile on the hot sauce.
Secret #7: Count on calcium
Research shows that calcium, an essential mineral, can boost your basal metabolic rate, which boosts weight loss. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet boosted fat loss by 42%, compared to only 8% for just a low-calorie diet.
Studies also show that dairy lovers are less likely to suffer from metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease.
If you don’t eat enough calcium-rich dairy foods – such as yogurt, skim milk and low-fat cheeses – start adding them to your diet or take a daily calcium supplement.
Try these 7 calcium-rich recipes.
How Calorie-Conscious are You?
Although calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet trap isn't. How calorie-conscious are you? Find out with this quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
i hate waking up early. i love staying up late at night.most days, i hardly have time for exercise.i've been spending too much time on the computer. and ilove snacking. need i say more?
Reasons You're Not Losing Weight
10 Reasons You're Not Losing Weight
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published August 26, 2010
You’re cutting down on fat, controlling carbs and exercising religiously. So why aren’t you losing weight? Here are 10 things that will derail your quest for a slimmer body. Plus, how calorie-conscious are you? Rate yourself…
You’re no slacker when it comes to your health: You exercise, watch what you eat, use portion control, and can resist Ben & Jerry’s without a problem.
Yet the scale needle still won’t budge.
Why are so many dieters destined to regain lost weight or never lose anything at all? Here are 10 reasons your body isn’t behaving:
Physical Factors
1. You don’t have enough muscle.
The more muscle you have, the more calories you burn. Fat and muscle tissues consume calories all day long whether you’re running, reading or sleeping. No matter what you’re doing, muscle rips through more calories than fat.
That's why men burn calories a lot faster than women; they have more muscle.
What to do: Lift weights. You don’t have to get huge, but building and maintaining muscle week after week, year after year makes a difference in the long run.
Registered dietitian and certified personal trainer Marci Anderson has her clients alternate between strength exercises and heart rate-raising cardio in each session.
“That way, their strength training includes the calorie-burning effect of cardio.”
2. Genetics: The apple doesn’t fall far from the tree.
If both parents are obese, you are much more likely to be obese, says Jill Comess, M.S., R.D., food science and nutrition program director at Norfolk State University in Virginia.
“Researchers estimate that your genes account for at least 50% - and as much as 90% - of your stored body fat,” she says.
What to do: You’re not doomed. Your weight-loss challenge is just 10%-50% greater.
“Losing even just a few pounds makes you healthier and less likely to develop diabetes, high blood pressure, heart disease and cancer,” Comess says. “So you don’t have to be super-slim to improve your health.”
If an overweight woman loses even 5%-10% of her total body weight, she has a greater chance of reducing or getting off her high blood pressure or other meds, she adds.
3. You’re getting older.
A sluggish metabolism is a common aging problem. And we encourage it by sitting in traffic, long hours at the office and in front of computers.
All this inactivity means we gradually lose muscle and increase body fat, resulting in a metabolic slump. But it’s not unbeatable.
What to do: First, lift weights. But don’t underestimate the power of just moving. You faithfully walk the treadmill for an hour each day or go to yoga class, but what are you doing the other 23 hours?
It’s a no-brainer: Folding laundry, walking to a co-worker’s desk and cooking dinner burn more calories than just watching TV, emailing your co-worker or driving to the pizza joint.
Thin people fidget and move (called non-exercise activity) more than obese people, research shows. In fact, such antsy behavior might burn as much as 350 more calories per day – the equivalent of two doughnuts.
4. Your body can’t keep up.
To survive in the days before supermarkets, your body evolved some complex starvation-coping strategies.
Now that food isn’t scarce, these processes can work against us, explains Jim Anderson, M.D., Professor Emeritus, Medicine and Clinical Nutrition at the University of Kentucky.
“The intestines make about two dozen hormones – some that stimulate eating and others that decrease the need to eat,” he says.
The sophisticated hormonal response can’t cope with our sedentary lifestyle and all those tempting Twinkies, potato chips and frozen dinners we gobble, he says. So it’s harder to maintain ideal body weight.
What to do: You can’t fight evolution, so you have to focus extra-hard on those things you can. Be active every day and fill up on low-calorie foods, such as broccoli, carrots, tomatoes, green beans and other non-starchy vegetables.
5. Your medicine cabinet is to blame.
A host of drugs that treat diabetes, depression, high blood pressure, inflammatory disease and more affect weight regulation. Some will make you hungrier and others stimulate your body to store fat. And if a drug affects the brain, there’s a good chance it affects weight, Anderson says.
What to do: Ask your health care provider if an alternate drug or a lower dose could work, but don’t change your medications without discussing it first.
Self-Sabotage
Are you your own worst diet enemy? It’s easy to let everyday life get in the way of making smart food choices. The drive-thru instead of a home-cooked meal is an obvious mistake. But you could be sabotaging yourself in some not-so-apparent ways too.
6. You underestimate portions and calories.
Even dietitians underestimate calories – and by huge amounts! One study found that women and overweight people miscalculate more than others.
Other studies suggest that the greatest underestimating occurs when the meals are the largest, and that it doesn’t have anything to do with how fat someone is.
What to do: Follow the portion guidelines at mypyramid.gov for several days. Use measuring spoons, measuring cups and a food scale to guide you. Then plug in your food choices on that site or another reputable one to calculate your calorie intake. And read every food label for serving size and calories.
Need more help? Visit eatright.org to find a registered dietitian in your area.
7. You eat mindlessly or when distracted.
Do you eat dinner in front of the TV? Do you stop eating when you’re full or when the show is over? All too often, such distraction leads to more and more mouthfuls of pasta or potatoes.
If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.
And plenty of dieters report they didn’t even realize they had snacked from the candy bowl or nibbled from a child’s plate until it was too late.
What to do: Make it a house rule to eat from a dish. Always. No bags, cartons or fistfuls. Put it in a dish, sit down and savor the taste as you eat – without distraction. That means that if you’re going to grab the crust of your daughter’s grilled cheese sandwich, you have to put it on a plate first.
8. You deprive yourself.
Your list of can’t-have foods is so long, it rivals the nation’s tally of foreclosed homes. In fact, you’ve been so strict with yourself, you can’t remember the last time you ate a doughnut, candy bar or slice of pizza.
Then - like so many times before - you give in, scarf down something taboo, and now you’re mad at yourself.
So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system. You’ll start your diet over again tomorrow – or next week.
Problem is, you can’t get it out of your system. It just doesn’t work that way.
What to do: No more setting yourself up for feeling deprived. In fact, no more dieting.
Take the focus away from that list of bad foods and emphasize those that are good for you. If 90% of the time you eat a wholesome diet of ample fruits and vegetables, some whole grains, lean meats or other sources of protein, then the other 10% doesn’t really matter.
So enjoy that glazed doughnut – but just one. If you want another, it will still be there tomorrow. After all, doughnuts or candy bars or pizza or whatever won’t drop off the face of the earth.
9. You’re usually good, but…
You always watch your portions. You start every morning with a healthful breakfast and eat only baked chicken, not fried.
Always that is, unless you’re on vacation or dining out. Or celebrating a birthday. Or sharing an anniversary. Or honoring your son’s first home run.
Consistency is key to dropping pounds. Researchers involved with the National Weight Control Registry found that those who eat similarly day after day are more likely to maintain weight loss than others.
One splurge meal in a restaurant can easily undo all the small calorie-saving tricks you employed the whole week before. Derail yourself every week and you’ll never get anywhere.
What to do: Again, stop dieting and start making small changes you can live with.
Find ways to celebrate that don’t involve high-calorie eating (like a manicure) or take half of that restaurant meal home to celebrate again tomorrow.
10. You overestimate your calorie burn.
Gym machines are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie.
What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food.
If you’re tempted to follow a sweat session with a smoothie or muffin, consider these numbers first:
Food/Calories Activity/Time to Burn Calories
Medium nonfat latte and blueberry muffin
(605 calories) Walking 3.0 mph (20-minute mile), 2 hours, 14 minutes
Walking 4.0 mph (15-minute mile), 1 hour, 29 minutes
Large bagel with cream cheese
(430 calories) Jogging 5.2 mph (11.5-minute mile), 35 minutes
Aerobic dancing, low impact, 63 minutes
22-ounce strawberry smoothie with artificial sweetener
(250 calories) Weight training, light, 61 minutes
Circuit training (includes aerobic activity), 23 minutes
Fast food sausage and egg biscuit
(500 calories) Gardening, 92 minutes
House cleaning, heavy, 2 hours, 2 minutes
* based on average 180-pound person
How Calorie-Conscious Are You?
Calorie-counting can be tedious, but knowing which foods will send you into a diet trap is easy. Find out how savvy you are with this quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
why? why do i have to come across this article? everything written here is not a lie. but then,it's good to be reminded. and reminded and reminded. you know what stung? # 10. this means that for every grande cafe mocha from Starbucks' i will need to walk for more than 2 hours? and that's just the coffee!!!
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published August 26, 2010
You’re cutting down on fat, controlling carbs and exercising religiously. So why aren’t you losing weight? Here are 10 things that will derail your quest for a slimmer body. Plus, how calorie-conscious are you? Rate yourself…
You’re no slacker when it comes to your health: You exercise, watch what you eat, use portion control, and can resist Ben & Jerry’s without a problem.
Yet the scale needle still won’t budge.
Why are so many dieters destined to regain lost weight or never lose anything at all? Here are 10 reasons your body isn’t behaving:
Physical Factors
1. You don’t have enough muscle.
The more muscle you have, the more calories you burn. Fat and muscle tissues consume calories all day long whether you’re running, reading or sleeping. No matter what you’re doing, muscle rips through more calories than fat.
That's why men burn calories a lot faster than women; they have more muscle.
What to do: Lift weights. You don’t have to get huge, but building and maintaining muscle week after week, year after year makes a difference in the long run.
Registered dietitian and certified personal trainer Marci Anderson has her clients alternate between strength exercises and heart rate-raising cardio in each session.
“That way, their strength training includes the calorie-burning effect of cardio.”
2. Genetics: The apple doesn’t fall far from the tree.
If both parents are obese, you are much more likely to be obese, says Jill Comess, M.S., R.D., food science and nutrition program director at Norfolk State University in Virginia.
“Researchers estimate that your genes account for at least 50% - and as much as 90% - of your stored body fat,” she says.
What to do: You’re not doomed. Your weight-loss challenge is just 10%-50% greater.
“Losing even just a few pounds makes you healthier and less likely to develop diabetes, high blood pressure, heart disease and cancer,” Comess says. “So you don’t have to be super-slim to improve your health.”
If an overweight woman loses even 5%-10% of her total body weight, she has a greater chance of reducing or getting off her high blood pressure or other meds, she adds.
3. You’re getting older.
A sluggish metabolism is a common aging problem. And we encourage it by sitting in traffic, long hours at the office and in front of computers.
All this inactivity means we gradually lose muscle and increase body fat, resulting in a metabolic slump. But it’s not unbeatable.
What to do: First, lift weights. But don’t underestimate the power of just moving. You faithfully walk the treadmill for an hour each day or go to yoga class, but what are you doing the other 23 hours?
It’s a no-brainer: Folding laundry, walking to a co-worker’s desk and cooking dinner burn more calories than just watching TV, emailing your co-worker or driving to the pizza joint.
Thin people fidget and move (called non-exercise activity) more than obese people, research shows. In fact, such antsy behavior might burn as much as 350 more calories per day – the equivalent of two doughnuts.
4. Your body can’t keep up.
To survive in the days before supermarkets, your body evolved some complex starvation-coping strategies.
Now that food isn’t scarce, these processes can work against us, explains Jim Anderson, M.D., Professor Emeritus, Medicine and Clinical Nutrition at the University of Kentucky.
“The intestines make about two dozen hormones – some that stimulate eating and others that decrease the need to eat,” he says.
The sophisticated hormonal response can’t cope with our sedentary lifestyle and all those tempting Twinkies, potato chips and frozen dinners we gobble, he says. So it’s harder to maintain ideal body weight.
What to do: You can’t fight evolution, so you have to focus extra-hard on those things you can. Be active every day and fill up on low-calorie foods, such as broccoli, carrots, tomatoes, green beans and other non-starchy vegetables.
5. Your medicine cabinet is to blame.
A host of drugs that treat diabetes, depression, high blood pressure, inflammatory disease and more affect weight regulation. Some will make you hungrier and others stimulate your body to store fat. And if a drug affects the brain, there’s a good chance it affects weight, Anderson says.
What to do: Ask your health care provider if an alternate drug or a lower dose could work, but don’t change your medications without discussing it first.
Self-Sabotage
Are you your own worst diet enemy? It’s easy to let everyday life get in the way of making smart food choices. The drive-thru instead of a home-cooked meal is an obvious mistake. But you could be sabotaging yourself in some not-so-apparent ways too.
6. You underestimate portions and calories.
Even dietitians underestimate calories – and by huge amounts! One study found that women and overweight people miscalculate more than others.
Other studies suggest that the greatest underestimating occurs when the meals are the largest, and that it doesn’t have anything to do with how fat someone is.
What to do: Follow the portion guidelines at mypyramid.gov for several days. Use measuring spoons, measuring cups and a food scale to guide you. Then plug in your food choices on that site or another reputable one to calculate your calorie intake. And read every food label for serving size and calories.
Need more help? Visit eatright.org to find a registered dietitian in your area.
7. You eat mindlessly or when distracted.
Do you eat dinner in front of the TV? Do you stop eating when you’re full or when the show is over? All too often, such distraction leads to more and more mouthfuls of pasta or potatoes.
If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.
And plenty of dieters report they didn’t even realize they had snacked from the candy bowl or nibbled from a child’s plate until it was too late.
What to do: Make it a house rule to eat from a dish. Always. No bags, cartons or fistfuls. Put it in a dish, sit down and savor the taste as you eat – without distraction. That means that if you’re going to grab the crust of your daughter’s grilled cheese sandwich, you have to put it on a plate first.
8. You deprive yourself.
Your list of can’t-have foods is so long, it rivals the nation’s tally of foreclosed homes. In fact, you’ve been so strict with yourself, you can’t remember the last time you ate a doughnut, candy bar or slice of pizza.
Then - like so many times before - you give in, scarf down something taboo, and now you’re mad at yourself.
So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system. You’ll start your diet over again tomorrow – or next week.
Problem is, you can’t get it out of your system. It just doesn’t work that way.
What to do: No more setting yourself up for feeling deprived. In fact, no more dieting.
Take the focus away from that list of bad foods and emphasize those that are good for you. If 90% of the time you eat a wholesome diet of ample fruits and vegetables, some whole grains, lean meats or other sources of protein, then the other 10% doesn’t really matter.
So enjoy that glazed doughnut – but just one. If you want another, it will still be there tomorrow. After all, doughnuts or candy bars or pizza or whatever won’t drop off the face of the earth.
9. You’re usually good, but…
You always watch your portions. You start every morning with a healthful breakfast and eat only baked chicken, not fried.
Always that is, unless you’re on vacation or dining out. Or celebrating a birthday. Or sharing an anniversary. Or honoring your son’s first home run.
Consistency is key to dropping pounds. Researchers involved with the National Weight Control Registry found that those who eat similarly day after day are more likely to maintain weight loss than others.
One splurge meal in a restaurant can easily undo all the small calorie-saving tricks you employed the whole week before. Derail yourself every week and you’ll never get anywhere.
What to do: Again, stop dieting and start making small changes you can live with.
Find ways to celebrate that don’t involve high-calorie eating (like a manicure) or take half of that restaurant meal home to celebrate again tomorrow.
10. You overestimate your calorie burn.
Gym machines are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie.
What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food.
If you’re tempted to follow a sweat session with a smoothie or muffin, consider these numbers first:
Food/Calories Activity/Time to Burn Calories
Medium nonfat latte and blueberry muffin
(605 calories) Walking 3.0 mph (20-minute mile), 2 hours, 14 minutes
Walking 4.0 mph (15-minute mile), 1 hour, 29 minutes
Large bagel with cream cheese
(430 calories) Jogging 5.2 mph (11.5-minute mile), 35 minutes
Aerobic dancing, low impact, 63 minutes
22-ounce strawberry smoothie with artificial sweetener
(250 calories) Weight training, light, 61 minutes
Circuit training (includes aerobic activity), 23 minutes
Fast food sausage and egg biscuit
(500 calories) Gardening, 92 minutes
House cleaning, heavy, 2 hours, 2 minutes
* based on average 180-pound person
How Calorie-Conscious Are You?
Calorie-counting can be tedious, but knowing which foods will send you into a diet trap is easy. Find out how savvy you are with this quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
why? why do i have to come across this article? everything written here is not a lie. but then,it's good to be reminded. and reminded and reminded. you know what stung? # 10. this means that for every grande cafe mocha from Starbucks' i will need to walk for more than 2 hours? and that's just the coffee!!!
Monday, January 17, 2011
Weird Weight-Loss Tips That Work
Weird Weight-Loss Tips That Work
By The Lifescript Editorial Staff
Published September 30, 2010
Can’t stick to your diet? Here are 10 tips to keep you on the path to slim. They may seem nutty, but they’ve been road-tested. Plus, how calorie savvy are you? Find out with our quiz…
Tip # 1: Try the Toothpaste Diet
You don’t have to suck down tubes of toothpaste, but that minty fresh taste can help you stick to your diet.
If portion control is your dieting downfall and you can’t resist your favorite goodies, brush your teeth with mint-flavored toothpaste.
It’ll tell your brain the meal’s over. If you’re tempted to take another bite, you’ll quickly find out that most food doesn't taste good with a mouth full of cool mint flavor. Plus, the slick feeling of clean teeth is enough to keep most people from wanting to chow down more.
Your dentist will thank you, too, because brushing your teeth after meals is good dental hygiene.
If you don't have a toothbrush and toothpaste on hand every time you eat, or if you feel a snack attack coming on, chew sugarless mint gum instead.
Tip #2: Get Grossed Out
Can’t put your fork down, even when you’re full? Get grossed out! Make the food left on your plate look unappetizing. Some the following tricks may seem silly, but they’ve worked for lots of successful losers:
1. Put silverware handles into the food on your plate. You won’t want to pick up grimy utensils to take another bite.
2. Wad up your used napkin, and toss it on top of the food.
3. Buy a fake 5-pound glob of fat, and put it on the top shelf of the refrigerator or cupboard. You’ll take one look at it, glance at your thighs and think: “I definitely don’t want that cheesecake now.”
4. Put a picture of yourself at your heaviest on the refrigerator as a reminder of why you’re watching calories.
Tip #3: Purge to Avoid the Binge
This is one time purging is good for you. If you really want to stick to a diet, clear your cupboards, fridge, freezer and pantry of foods too tempting to ignore.
Once you’ve purged your home of naughty nibbles, stock up on healthy items you can turn to when the urge to munch hits.
Buy fresh fruit and vegetables each week, and fill your pantry every month with dried fruit, nuts, no-sugar-added applesauce, turkey jerky and other healthy snacks.
Having the right foods on hand and the wrong ones out of reach is the perfect formula for long-term dieting success.
Tip # 4: Eat Cake
If you love to bake, you probably have a hard time saying no to the goodies you make.
But you don’t have give up baking; just do it smarter. Most recipes can be made healthier with low-cal substitutes. For example, use egg whites instead of whole eggs or whole-wheat flour instead of bleached.
Another tasty way to slim down recipes for muffins, cakes, cupcakes and cookies is to substitute equal parts applesauce for the oil or butter.
For every tablespoon of applesauce, you’ll save almost 100 calories and 14 grams of fat. You won’t even taste the difference. Just make sure to use a smooth no-sugar-added applesauce to reduce calories and avoid mysterious chunks in your cupcakes.
Tip #5: Squeeze into Skinny Jeans
What’s the first thing you do when your clothes feel too tight? You put on a big baggy sweatshirt and pants. They’re comfortable... actually, a little too comfy.
Next time you gain a few pounds, squeeze into your skinny clothes instead. Wearing too-tight clothes to dinner will remind you which foods to eat and how much. Try these clothing tips:
* Instead of unbuttoning your pants at the end of a large meal, buckle your belt one notch tighter before you start eating. It may stop you from overindulging.
* Squeeze into your favorite skinny jeans, and let your tummy bulge over the top when you’re lounging at home and tempted to snack through a Saturday night movie.
* If you’re uncomfortable wearing tight clothing in public, cover up with a loose jacket. That way you alone will know why you’re eating a salad instead of a cheeseburger.
Tip #6: Tell a Joke for Better Abs
Knock, knock. Even if the punch line isn’t funny, laugh anyway. It’s great for your heart and abs. Laughing contracts abdominal muscles, builds them up and shapes your six-pack.
Researchers also say happy people make healthier diet and lifestyle choices and avoid bad habits like smoking.
Laughter also prolongs your life. It increases blood circulation by more than 20% and prevents hardening of the arteries, say University of Maryland School of Medicine researchers. They recommend a minimum of 15 minutes of laughter daily.
So go ahead and ask your friends or co-workers if they’ve heard the one about the lawyer and the pit bull.
Tip #7: Fidget Yourself Thin
Ever wonder why some people don’t gain weight, even though they never watch what they eat? It may because they can’t sit still. Fidgeting increases daily calorie expenditure and prevents weight gain.
Sound too good to be true?
Not according to Mayo Clinic researchers. They placed motion-sensing devices in the underwear of 10 normal-weight and 10 obese adults to monitor their daily movements and to see if the amount of calories fidgety people burn each day account for their ability to stay slim.
The results? The obese group spent an average of two more hours sitting still than the normal-weight people, who burned an extra 350 calories per person per day.
So what are you waiting for? If you’re sitting still, get moving and fidget yourself thin!
Tip #8: Buy New Dishware
Are you a chronic overeater? Then buy new dishware. Downsize your plate, and you’ll downsize your waist.
As our waistlines have grown in the last 20 years, so have plate sizes. Dinner plates once were about 10 inches across; now they’re 12 inches or more. So what? Those two inches increase your portions.
If you eyeball portions, they seem a lot smaller on a larger plate because your perception is distorted. If you served pasta on a 12-inch plate, you’d serve a lot more than on a 10-inch plate.
What looks like a hearty amount of pasta on a small plate will look measly on a larger one.
So take your tape measure shopping, and buy smaller-sized plates.
If you’re not ready to ditch your dishes, serve meals on salad or bread plates or in a small bowl, especially when you’re eating treats like ice cream.
Tip #9: The Couch Potato Workout
TV can easily get in the way of your weight-loss goals. You didn’t go for a run Monday night because "Dancing With the Stars" was on? You missed out on a hike with your friends because you watched the big game instead?
If watching TV is an addiction, exercise some self-discipline and cut down. How much is too much? A healthy adult watches no more than 1-2 hours of TV a day.
For shows you just can’t miss, make TV time work for you. Use TV downtime to your advantage. Complete 10 push-ups and 20 sit-ups during every commercial break, or try jump roping.
With five, 5-minute breaks during a one-hour TV show, you can get a 25-minute workout in without driving to the gym. Watch two hours and you’ll have almost an hour of exercise!
Tip #10: Drink Cheap
Water’s one of the healthiest drinks, but here’s another reason you should have more of it: It’s free!
Have you ever been shocked at the restaurant bill? It’s not the food that’s sinking your budget. It’s the iced tea, soda or alcoholic drinks. You can easily trim at least $5 off your check by choosing water.
You’ll save on liquid calories too. A 12-ounce soda has around 150 calories; alcoholic drinks run 170 calories for a glass of wine to more than 300 calories for some mixed drinks. Water? Zero.
If you don’t like plain water, add some zest. Squeeze lemon or lime wedges into it for a refreshing twist.
You can also experiment with other flavors; try adding peppermint extract or fresh mint leaves to cool water, or drink hot water with honey and lemon.
How Calorie-Conscious Are You?
Calorie-counting can be tedious, but gaining a basic knowledge of which foods will send you into a diet trap is easy. Find out how savvy you are with this calorie quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
that's what i did last weekend. i attacked my kitchen cabinets and purged out food that i binge on. and i'm forcing myself not to have that trip to the grocery store. not yet. i think i have to though. to get myself that super mint tooth paste. one other weird trick (weird for shopaholics) is to NOT buy clothes when you've put on weight. because you'll get comfy in your loose clothing and forget that you need to fit once again into your sexy clothes. btw, the new smaller dishware did not work for me. if you want it to work, put away the cooking pot.
By The Lifescript Editorial Staff
Published September 30, 2010
Can’t stick to your diet? Here are 10 tips to keep you on the path to slim. They may seem nutty, but they’ve been road-tested. Plus, how calorie savvy are you? Find out with our quiz…
Tip # 1: Try the Toothpaste Diet
You don’t have to suck down tubes of toothpaste, but that minty fresh taste can help you stick to your diet.
If portion control is your dieting downfall and you can’t resist your favorite goodies, brush your teeth with mint-flavored toothpaste.
It’ll tell your brain the meal’s over. If you’re tempted to take another bite, you’ll quickly find out that most food doesn't taste good with a mouth full of cool mint flavor. Plus, the slick feeling of clean teeth is enough to keep most people from wanting to chow down more.
Your dentist will thank you, too, because brushing your teeth after meals is good dental hygiene.
If you don't have a toothbrush and toothpaste on hand every time you eat, or if you feel a snack attack coming on, chew sugarless mint gum instead.
Tip #2: Get Grossed Out
Can’t put your fork down, even when you’re full? Get grossed out! Make the food left on your plate look unappetizing. Some the following tricks may seem silly, but they’ve worked for lots of successful losers:
1. Put silverware handles into the food on your plate. You won’t want to pick up grimy utensils to take another bite.
2. Wad up your used napkin, and toss it on top of the food.
3. Buy a fake 5-pound glob of fat, and put it on the top shelf of the refrigerator or cupboard. You’ll take one look at it, glance at your thighs and think: “I definitely don’t want that cheesecake now.”
4. Put a picture of yourself at your heaviest on the refrigerator as a reminder of why you’re watching calories.
Tip #3: Purge to Avoid the Binge
This is one time purging is good for you. If you really want to stick to a diet, clear your cupboards, fridge, freezer and pantry of foods too tempting to ignore.
Once you’ve purged your home of naughty nibbles, stock up on healthy items you can turn to when the urge to munch hits.
Buy fresh fruit and vegetables each week, and fill your pantry every month with dried fruit, nuts, no-sugar-added applesauce, turkey jerky and other healthy snacks.
Having the right foods on hand and the wrong ones out of reach is the perfect formula for long-term dieting success.
Tip # 4: Eat Cake
If you love to bake, you probably have a hard time saying no to the goodies you make.
But you don’t have give up baking; just do it smarter. Most recipes can be made healthier with low-cal substitutes. For example, use egg whites instead of whole eggs or whole-wheat flour instead of bleached.
Another tasty way to slim down recipes for muffins, cakes, cupcakes and cookies is to substitute equal parts applesauce for the oil or butter.
For every tablespoon of applesauce, you’ll save almost 100 calories and 14 grams of fat. You won’t even taste the difference. Just make sure to use a smooth no-sugar-added applesauce to reduce calories and avoid mysterious chunks in your cupcakes.
Tip #5: Squeeze into Skinny Jeans
What’s the first thing you do when your clothes feel too tight? You put on a big baggy sweatshirt and pants. They’re comfortable... actually, a little too comfy.
Next time you gain a few pounds, squeeze into your skinny clothes instead. Wearing too-tight clothes to dinner will remind you which foods to eat and how much. Try these clothing tips:
* Instead of unbuttoning your pants at the end of a large meal, buckle your belt one notch tighter before you start eating. It may stop you from overindulging.
* Squeeze into your favorite skinny jeans, and let your tummy bulge over the top when you’re lounging at home and tempted to snack through a Saturday night movie.
* If you’re uncomfortable wearing tight clothing in public, cover up with a loose jacket. That way you alone will know why you’re eating a salad instead of a cheeseburger.
Tip #6: Tell a Joke for Better Abs
Knock, knock. Even if the punch line isn’t funny, laugh anyway. It’s great for your heart and abs. Laughing contracts abdominal muscles, builds them up and shapes your six-pack.
Researchers also say happy people make healthier diet and lifestyle choices and avoid bad habits like smoking.
Laughter also prolongs your life. It increases blood circulation by more than 20% and prevents hardening of the arteries, say University of Maryland School of Medicine researchers. They recommend a minimum of 15 minutes of laughter daily.
So go ahead and ask your friends or co-workers if they’ve heard the one about the lawyer and the pit bull.
Tip #7: Fidget Yourself Thin
Ever wonder why some people don’t gain weight, even though they never watch what they eat? It may because they can’t sit still. Fidgeting increases daily calorie expenditure and prevents weight gain.
Sound too good to be true?
Not according to Mayo Clinic researchers. They placed motion-sensing devices in the underwear of 10 normal-weight and 10 obese adults to monitor their daily movements and to see if the amount of calories fidgety people burn each day account for their ability to stay slim.
The results? The obese group spent an average of two more hours sitting still than the normal-weight people, who burned an extra 350 calories per person per day.
So what are you waiting for? If you’re sitting still, get moving and fidget yourself thin!
Tip #8: Buy New Dishware
Are you a chronic overeater? Then buy new dishware. Downsize your plate, and you’ll downsize your waist.
As our waistlines have grown in the last 20 years, so have plate sizes. Dinner plates once were about 10 inches across; now they’re 12 inches or more. So what? Those two inches increase your portions.
If you eyeball portions, they seem a lot smaller on a larger plate because your perception is distorted. If you served pasta on a 12-inch plate, you’d serve a lot more than on a 10-inch plate.
What looks like a hearty amount of pasta on a small plate will look measly on a larger one.
So take your tape measure shopping, and buy smaller-sized plates.
If you’re not ready to ditch your dishes, serve meals on salad or bread plates or in a small bowl, especially when you’re eating treats like ice cream.
Tip #9: The Couch Potato Workout
TV can easily get in the way of your weight-loss goals. You didn’t go for a run Monday night because "Dancing With the Stars" was on? You missed out on a hike with your friends because you watched the big game instead?
If watching TV is an addiction, exercise some self-discipline and cut down. How much is too much? A healthy adult watches no more than 1-2 hours of TV a day.
For shows you just can’t miss, make TV time work for you. Use TV downtime to your advantage. Complete 10 push-ups and 20 sit-ups during every commercial break, or try jump roping.
With five, 5-minute breaks during a one-hour TV show, you can get a 25-minute workout in without driving to the gym. Watch two hours and you’ll have almost an hour of exercise!
Tip #10: Drink Cheap
Water’s one of the healthiest drinks, but here’s another reason you should have more of it: It’s free!
Have you ever been shocked at the restaurant bill? It’s not the food that’s sinking your budget. It’s the iced tea, soda or alcoholic drinks. You can easily trim at least $5 off your check by choosing water.
You’ll save on liquid calories too. A 12-ounce soda has around 150 calories; alcoholic drinks run 170 calories for a glass of wine to more than 300 calories for some mixed drinks. Water? Zero.
If you don’t like plain water, add some zest. Squeeze lemon or lime wedges into it for a refreshing twist.
You can also experiment with other flavors; try adding peppermint extract or fresh mint leaves to cool water, or drink hot water with honey and lemon.
How Calorie-Conscious Are You?
Calorie-counting can be tedious, but gaining a basic knowledge of which foods will send you into a diet trap is easy. Find out how savvy you are with this calorie quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
that's what i did last weekend. i attacked my kitchen cabinets and purged out food that i binge on. and i'm forcing myself not to have that trip to the grocery store. not yet. i think i have to though. to get myself that super mint tooth paste. one other weird trick (weird for shopaholics) is to NOT buy clothes when you've put on weight. because you'll get comfy in your loose clothing and forget that you need to fit once again into your sexy clothes. btw, the new smaller dishware did not work for me. if you want it to work, put away the cooking pot.
Sunday, January 16, 2011
Kitchen Essentials for Weight Loss
Kitchen Essentials for Weight Loss
By Jennifer R. Scott, About.com Guide
Updated January 10, 2010
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're just starting out with weight loss, you'll need to make sure your home is set up for diet success. Make sure you have the kitchen essentials for weight loss:
* microwave
* full set of microwave dishes
* blender
* quality chopping knives
* medium cutting board
* basket steamer or microwave steamer (e.g. microwave rice cooker)
* microwave steaming bags
* non-stick broiler pan
* non-stick skillet
* countertop grill
* electric chopper
* storage containers
* measuring spoons
* measuring cups
* large measuring cup with handle
* food scale
As you can see by this list, cooking healthy doesn't really require anything fancy or expensive. You probably already have a microwave and will find your microwave indispensable as you cook for weight loss. From making brown rice in a rice steamer to steaming veggies or even chicken or fish in the special steaming zipper bags that are now on the market, you will find that many meals can be prepared without any additional equipment or utensils.
A blender and an electric food chopper can be handy for making your own fresh salsa, smoothies, low-fat yogurt shakes, and more. (For example, I especially like to use my chopper to chop several hard-boiled eggs at a time so I can add some protein to salads when they serve as my entire meal.)
A broiler pan will allow you to broil chicken breasts, and a non-stick skillet will allow you to cook while using less fat than a regular skillet. A countertop grill is a practical, easy way to grill indoors, which comes in handy in winter or if you're living somewhere that doesn't allow outdoor grills.
Lastly, measuring tools will allow you to keep your portions in check, and a good set of knives and a medium-sized cutting board will make chopping up plenty of fresh veggies for snacks, salads, and recipes, less of a chore.
MY THOUGHTS
i will vouch for microwave. i can survive without a stove. but a microwave is a necessity for me. it's not only perfect for people who wants to lose weight. it's perfect for people who hasn't got much time. just make sure you have those steamer type container so food will not harden or rubberize. i also found this egg boiler where you can microwave eggs without having them splatter allover the microwave.
By Jennifer R. Scott, About.com Guide
Updated January 10, 2010
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're just starting out with weight loss, you'll need to make sure your home is set up for diet success. Make sure you have the kitchen essentials for weight loss:
* microwave
* full set of microwave dishes
* blender
* quality chopping knives
* medium cutting board
* basket steamer or microwave steamer (e.g. microwave rice cooker)
* microwave steaming bags
* non-stick broiler pan
* non-stick skillet
* countertop grill
* electric chopper
* storage containers
* measuring spoons
* measuring cups
* large measuring cup with handle
* food scale
As you can see by this list, cooking healthy doesn't really require anything fancy or expensive. You probably already have a microwave and will find your microwave indispensable as you cook for weight loss. From making brown rice in a rice steamer to steaming veggies or even chicken or fish in the special steaming zipper bags that are now on the market, you will find that many meals can be prepared without any additional equipment or utensils.
A blender and an electric food chopper can be handy for making your own fresh salsa, smoothies, low-fat yogurt shakes, and more. (For example, I especially like to use my chopper to chop several hard-boiled eggs at a time so I can add some protein to salads when they serve as my entire meal.)
A broiler pan will allow you to broil chicken breasts, and a non-stick skillet will allow you to cook while using less fat than a regular skillet. A countertop grill is a practical, easy way to grill indoors, which comes in handy in winter or if you're living somewhere that doesn't allow outdoor grills.
Lastly, measuring tools will allow you to keep your portions in check, and a good set of knives and a medium-sized cutting board will make chopping up plenty of fresh veggies for snacks, salads, and recipes, less of a chore.
MY THOUGHTS
i will vouch for microwave. i can survive without a stove. but a microwave is a necessity for me. it's not only perfect for people who wants to lose weight. it's perfect for people who hasn't got much time. just make sure you have those steamer type container so food will not harden or rubberize. i also found this egg boiler where you can microwave eggs without having them splatter allover the microwave.
Friday, January 14, 2011
Making Healthier Meals
10 Tips for Making Healthier Meals
Who says family meals aren't any fun when you're trying to get healthier? Dinner-time doesn't have to prove a dieting-dilemma. Keep these healthier-meal-making tips in mind. You'll find your weight loss efforts don't have to fall by the wayside when you pull up a chair to the dinner table.
1. Times are Lean
These days, meat is much leaner than it has been due to trimming efforts on the part of meatpackers. Beef labeled as "loin", "round" and "extra lean" are your best choices. According to The Wisconsin Beef Council, cuts like top round, tenderloin or sirloin qualify as lean, healthy selections.
Roasting, baking, grilling, braising and broiling are healthy meat-cooking methods. Use non-stick pans and choose cooking sprays over oil or butter during preparation. Another way to reduce fat is to strain cooked ground beef and rinse it with hot water. (Drain it well before you continue the recipe.) Be sure to keep portion sizes in check.
2. Be Choosy About Chicken
Sure, chicken is a great American dinner mainstay, but many of us turn a potentially diet-friendly staple into something considerably less than healthful. Say no to fried patties, chicken fingers, nuggets and franks. Switch to broiling, roasting, baking or steaming. Use a non-stick pan with cooking spray, broth or wine.
Keep in mind that dark meat contains about twice as much fat as white meat. Also, chicken skin is fattening. You can remove the skin yourself before cooking, choose skinless varieties, or take off the skin before you eat it. Basically, however you choose to avoid it ... just make sure you do.
3. Trim Up that Turkey
If you're preparing a turkey, why not cook the stuffing separately? You will reduce its fat content by preventing the turkey fat from soaking into the dressing. Try to use less butter or margarine when preparing the stuffing. Don't forget to skim the fat off of the gravy with a gravy separator or by refrigerating it. Leave the drumsticks for the kids; as with chicken, choose light meat over dark and you'll save quite a few calories.
4. It's Getting Steamy in Here ...
Serve steamed vegetables instead of heavy casseroles or cheese-based dishes. Steaming or microwaving veggies means you don't have to add any fat during preparation; choose lemon juice, herbs, or vinegar over margarine. Use herbs and spices or imitation butter sprinkles as seasoning instead of butter, oil or cheese.
If steamed vegetables don't suit your taste buds, reduce the amount of oil you use if you sauté them. Broth or flavored vinegar makes a great substitute for oil.
5. Go for Grains
Whenever you have the chance, choose whole grains as your bread choice. For example, you could choose whole grain breading for stuffing preparation; whole grain dinner rolls; whole wheat bread for sandwiches; and wild rice instead of white.
All types of white bread are high in refined sugar and pack in more calories than grains. These refined sugars are some of the "bad carbs" we hear so much about these days. If you still crave white bread occasionally, choose a "lite" or diet version, which will save you a few calories.
6. Virtually "Veggie"
Pretend you've gone vegetarian for a while. If you're still hungry after the main course, choose vegetables as seconds, rather than meat- or bread-based dishes. Try to choose healthier options like steamed or boiled veggies instead of casseroles or those topped off with butter or cheese.
By selecting healthier fare when you go for another helping instead of the entrée, you'll take in fewer extra calories and fat while adding more fiber. A second round of small portions of a variety of dishes will be much more satisfying than a little more of the main dish.
An even better alternative to second helpings is to get up and get your mind off eating. Taking a walk or playing with the family pet are great diversions. By moving on, you may find you're not still hungry after all, and forgo seconds entirely.
7. Powder Your ... Dessert?
Got milk? Trade it in for the powdered variety when baking and you'll save yourself a lot of fats and calories. A visitor wrote in to suggest that using evaporated skim milk in her favorite recipes instead of cream or milk has been one of the changes that led her to an 80 pound weight loss! Add equal parts water to replace milk or use it straight from the can as a substitute in recipes calling for heavy cream.
8. Fruit as a Finisher
Instead of pie or cake for dessert, offer fruit-based fare like fondue, fruit cocktail, yogurt parfait, or, simply a fresh piece fruit. Not only will this reduce the fat and calorie content of your meal's finale, most folks find fruit more refreshing than sweets. After all, by dessert we're usually eating out of sheer habit anyway, not from hunger, so why "waist" the calories? You'll be surprised at how easy it really is to satisfy your sweet tooth.
9. Another Divine Dessert
When making sundaes for the kids, choose sugar free ice cream or reduced- or non-fat frozen yogurt. Non-fat, reduced-calorie whipped topping is almost identical in flavor and texture to its higher-calorie counterpart. Try topping sundaes with all-fruit spread rather than chocolate or caramel syrup. If portions tend to get out of control, serve less ice cream in smaller dishes.
10. Make Smart Substitutions
Try some fat-fighting baking substitutions: Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in desserts; crushed graham crackers are a healthier alternative to pie crusts; replace 1 egg with 2 egg whites or ¼ cup of egg substitute; replace half of the oil in dessert recipes with an equal amount of unsweetened applesauce; use reduced- or non-fat frozen yogurt instead of ice cream on pies.
MY THOUGHTS
this is easy when you're on your own. but with family? and with kids? a constant challenge. my family loves carbonara.i do, too. but it's too rich. i wanted a healthy (?) alternative. for our new year fare,i made some changes. i made it a carbonara buffet where you get to choose what you put on it. and i made a separate sauce (minus the cream)of extra virgin olive oil with garlic andlots of herbs.just a couple of spoonfuls on your pasta and you have your festive pasta with less calories.
Who says family meals aren't any fun when you're trying to get healthier? Dinner-time doesn't have to prove a dieting-dilemma. Keep these healthier-meal-making tips in mind. You'll find your weight loss efforts don't have to fall by the wayside when you pull up a chair to the dinner table.
1. Times are Lean
These days, meat is much leaner than it has been due to trimming efforts on the part of meatpackers. Beef labeled as "loin", "round" and "extra lean" are your best choices. According to The Wisconsin Beef Council, cuts like top round, tenderloin or sirloin qualify as lean, healthy selections.
Roasting, baking, grilling, braising and broiling are healthy meat-cooking methods. Use non-stick pans and choose cooking sprays over oil or butter during preparation. Another way to reduce fat is to strain cooked ground beef and rinse it with hot water. (Drain it well before you continue the recipe.) Be sure to keep portion sizes in check.
2. Be Choosy About Chicken
Sure, chicken is a great American dinner mainstay, but many of us turn a potentially diet-friendly staple into something considerably less than healthful. Say no to fried patties, chicken fingers, nuggets and franks. Switch to broiling, roasting, baking or steaming. Use a non-stick pan with cooking spray, broth or wine.
Keep in mind that dark meat contains about twice as much fat as white meat. Also, chicken skin is fattening. You can remove the skin yourself before cooking, choose skinless varieties, or take off the skin before you eat it. Basically, however you choose to avoid it ... just make sure you do.
3. Trim Up that Turkey
If you're preparing a turkey, why not cook the stuffing separately? You will reduce its fat content by preventing the turkey fat from soaking into the dressing. Try to use less butter or margarine when preparing the stuffing. Don't forget to skim the fat off of the gravy with a gravy separator or by refrigerating it. Leave the drumsticks for the kids; as with chicken, choose light meat over dark and you'll save quite a few calories.
4. It's Getting Steamy in Here ...
Serve steamed vegetables instead of heavy casseroles or cheese-based dishes. Steaming or microwaving veggies means you don't have to add any fat during preparation; choose lemon juice, herbs, or vinegar over margarine. Use herbs and spices or imitation butter sprinkles as seasoning instead of butter, oil or cheese.
If steamed vegetables don't suit your taste buds, reduce the amount of oil you use if you sauté them. Broth or flavored vinegar makes a great substitute for oil.
5. Go for Grains
Whenever you have the chance, choose whole grains as your bread choice. For example, you could choose whole grain breading for stuffing preparation; whole grain dinner rolls; whole wheat bread for sandwiches; and wild rice instead of white.
All types of white bread are high in refined sugar and pack in more calories than grains. These refined sugars are some of the "bad carbs" we hear so much about these days. If you still crave white bread occasionally, choose a "lite" or diet version, which will save you a few calories.
6. Virtually "Veggie"
Pretend you've gone vegetarian for a while. If you're still hungry after the main course, choose vegetables as seconds, rather than meat- or bread-based dishes. Try to choose healthier options like steamed or boiled veggies instead of casseroles or those topped off with butter or cheese.
By selecting healthier fare when you go for another helping instead of the entrée, you'll take in fewer extra calories and fat while adding more fiber. A second round of small portions of a variety of dishes will be much more satisfying than a little more of the main dish.
An even better alternative to second helpings is to get up and get your mind off eating. Taking a walk or playing with the family pet are great diversions. By moving on, you may find you're not still hungry after all, and forgo seconds entirely.
7. Powder Your ... Dessert?
Got milk? Trade it in for the powdered variety when baking and you'll save yourself a lot of fats and calories. A visitor wrote in to suggest that using evaporated skim milk in her favorite recipes instead of cream or milk has been one of the changes that led her to an 80 pound weight loss! Add equal parts water to replace milk or use it straight from the can as a substitute in recipes calling for heavy cream.
8. Fruit as a Finisher
Instead of pie or cake for dessert, offer fruit-based fare like fondue, fruit cocktail, yogurt parfait, or, simply a fresh piece fruit. Not only will this reduce the fat and calorie content of your meal's finale, most folks find fruit more refreshing than sweets. After all, by dessert we're usually eating out of sheer habit anyway, not from hunger, so why "waist" the calories? You'll be surprised at how easy it really is to satisfy your sweet tooth.
9. Another Divine Dessert
When making sundaes for the kids, choose sugar free ice cream or reduced- or non-fat frozen yogurt. Non-fat, reduced-calorie whipped topping is almost identical in flavor and texture to its higher-calorie counterpart. Try topping sundaes with all-fruit spread rather than chocolate or caramel syrup. If portions tend to get out of control, serve less ice cream in smaller dishes.
10. Make Smart Substitutions
Try some fat-fighting baking substitutions: Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in desserts; crushed graham crackers are a healthier alternative to pie crusts; replace 1 egg with 2 egg whites or ¼ cup of egg substitute; replace half of the oil in dessert recipes with an equal amount of unsweetened applesauce; use reduced- or non-fat frozen yogurt instead of ice cream on pies.
MY THOUGHTS
this is easy when you're on your own. but with family? and with kids? a constant challenge. my family loves carbonara.i do, too. but it's too rich. i wanted a healthy (?) alternative. for our new year fare,i made some changes. i made it a carbonara buffet where you get to choose what you put on it. and i made a separate sauce (minus the cream)of extra virgin olive oil with garlic andlots of herbs.just a couple of spoonfuls on your pasta and you have your festive pasta with less calories.
Thursday, January 13, 2011
Lose Weight without Going on a Diet
10 Ways to Lose Weight without Going on a Diet
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
Wednesday, January 12, 2011
Lose Weight without Going on a Diet
10 Ways to Lose Weight without Going on a Diet
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
Monday, January 10, 2011
10 Foods That Are Good
Top 10 Foods That Are Good For Both Low-Fat and Low-Carb Diets
By Shereen Jegtvig, About.com Guide
Updated September 19, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
A lot of people use popular diets to lose weight and help them live healthier lifestyles. Two very popular options are low-carb and low-fat diets. All though these diets seem to be at odds with each other, they do have some common ground with healthy lo- carb vegetables and low-fat meats.
Here are my Top Ten Good For You and Your Diet Foods that can be staples for either low-carb or low-fat dieters. I've also picked out recipes from our Guides to Low-Fat Cooking, Low-Carb Diets, and Busy Cooks to get you started in the kitchen.
1. Greens and Lettuces
The best way to fill up a diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories.
Darker greens and lettuces are wise choices, as they pack extra vitamins and minerals.
Low-Carb Tip:
Enjoy your salad with a bleu cheese, Italian or vinaigrette dressing.
Low-Fat Tip:
Add lemon juice or your favorite low-fat dressing.
2. Asparagus
This beautiful low-carb vegetable can be a centerpiece of low-carb or low-fat dishes. Asparagus is low in calories and adds vitamins like folate and vitamin A.
3. Zucchini
Zucchini is another low-calorie, low-carb vegetable. Actually, it is a squash. Zucchini is a great when added to salads or stir-fry dishes, or sautéed alone or with other vegetables.
4. Tomatoes
Tomatoes are a staple for sauces and have lots of uses in the kitchen. Tomatoes are delicious in a tasty tomato soup, or sliced raw on a salad.
5. Salmon
Salmon is a fatty, though healthy, fish. The fat it has contains omega-3 fatty acids, which are good for your cardiovascular system. Salmon is also a great source of protein.
6. Chicken and Turkey
Chicken and turkey are both great choices because, when prepared properly, they are both low-fat and excellent protein sources. Organically raised chickens and turkey make even better selections.
7. Game Meats
Game meats, such as venison and elk, are very lean. They are healthy substitutes for fatter, hormone-tainted beef. The low-fat recipe below calls for beef, but elk, venison, or bison would make healthier replacement ingredients.
8. Broth or Soup Stock
Broth or stock can be used as a base for soups, stews and sauces. Stocks and soups can also be used in other recipes to keep meats moist during cooking.
9. Berries
Eating berries can be a healthy way to reign in a sweet tooth. Berries are high in vitamins and antioxidants, so they make a great dessert or nice addition to salads.
Low-Carb Tip:
Serve blueberries and strawberries with a dollop of heavy whipped cream, and a sprinkle of slivered almonds.
Low-Fat Tip:
Serve berries with low-fat yogurt and sliced almonds.
10. Wine
There are studies that show a correlation between wine consumption and good health. Remember that one serving of wine is only 4 ounces. Wine is also used as a key ingredient to several recipes.
MY THOUGHTS
now, they're all available here. not necessarily affordable. how about eggplant instead of zucchini? texture's not the same. i still prefer the taste of zucchini but i like eggplant, too. turkey? sometimes we can get them cheap. berries? even strawberries can be expensive. can't think of an alternative.
By Shereen Jegtvig, About.com Guide
Updated September 19, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
A lot of people use popular diets to lose weight and help them live healthier lifestyles. Two very popular options are low-carb and low-fat diets. All though these diets seem to be at odds with each other, they do have some common ground with healthy lo- carb vegetables and low-fat meats.
Here are my Top Ten Good For You and Your Diet Foods that can be staples for either low-carb or low-fat dieters. I've also picked out recipes from our Guides to Low-Fat Cooking, Low-Carb Diets, and Busy Cooks to get you started in the kitchen.
1. Greens and Lettuces
The best way to fill up a diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories.
Darker greens and lettuces are wise choices, as they pack extra vitamins and minerals.
Low-Carb Tip:
Enjoy your salad with a bleu cheese, Italian or vinaigrette dressing.
Low-Fat Tip:
Add lemon juice or your favorite low-fat dressing.
2. Asparagus
This beautiful low-carb vegetable can be a centerpiece of low-carb or low-fat dishes. Asparagus is low in calories and adds vitamins like folate and vitamin A.
3. Zucchini
Zucchini is another low-calorie, low-carb vegetable. Actually, it is a squash. Zucchini is a great when added to salads or stir-fry dishes, or sautéed alone or with other vegetables.
4. Tomatoes
Tomatoes are a staple for sauces and have lots of uses in the kitchen. Tomatoes are delicious in a tasty tomato soup, or sliced raw on a salad.
5. Salmon
Salmon is a fatty, though healthy, fish. The fat it has contains omega-3 fatty acids, which are good for your cardiovascular system. Salmon is also a great source of protein.
6. Chicken and Turkey
Chicken and turkey are both great choices because, when prepared properly, they are both low-fat and excellent protein sources. Organically raised chickens and turkey make even better selections.
7. Game Meats
Game meats, such as venison and elk, are very lean. They are healthy substitutes for fatter, hormone-tainted beef. The low-fat recipe below calls for beef, but elk, venison, or bison would make healthier replacement ingredients.
8. Broth or Soup Stock
Broth or stock can be used as a base for soups, stews and sauces. Stocks and soups can also be used in other recipes to keep meats moist during cooking.
9. Berries
Eating berries can be a healthy way to reign in a sweet tooth. Berries are high in vitamins and antioxidants, so they make a great dessert or nice addition to salads.
Low-Carb Tip:
Serve blueberries and strawberries with a dollop of heavy whipped cream, and a sprinkle of slivered almonds.
Low-Fat Tip:
Serve berries with low-fat yogurt and sliced almonds.
10. Wine
There are studies that show a correlation between wine consumption and good health. Remember that one serving of wine is only 4 ounces. Wine is also used as a key ingredient to several recipes.
MY THOUGHTS
now, they're all available here. not necessarily affordable. how about eggplant instead of zucchini? texture's not the same. i still prefer the taste of zucchini but i like eggplant, too. turkey? sometimes we can get them cheap. berries? even strawberries can be expensive. can't think of an alternative.
Don't Neglect Your Shoulders
Don't Neglect Your Shoulders
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 08, 2011
I've never heard a woman complain about having fat shoulders. Compared to flabby abs, jiggly thighs and sagging arms, the shoulders are low priority – and that’s why most people skip shoulder exercises. But here’s why you should stop neglecting your shoulders, starting today: Newly flexed muscles will seemingly form fast (trust me, you’ll notice the muscle’s contours!), while overtraining the same muscles every day will result in little or no muscle gain.
So take a break from your same-old crunches and curls and try this Reverse Lateral. You will strengthen and tone the shoulder (and upper back) muscles you never knew you had!
Step 1: Hold a pair of dumbbells and sit on the ball with your back straight and your abs tight. Extend your arms over your head with a slight bend in the elbows, palms facing each other.
Step 2: Breathe slowly as you lower the weights down and out to your sides for a count of 10, keeping the palms up the entire movement.
Step 3: Hold for 2 seconds at the maximum tension point, where your arms are parallel to the ground.
Step 4: Return to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
are you up to it? i'm not. i prefer the shoulder press. first of all, i don;t have the ball. but i have the weights. i'm not gonna purchase another exercise equipment.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 08, 2011
I've never heard a woman complain about having fat shoulders. Compared to flabby abs, jiggly thighs and sagging arms, the shoulders are low priority – and that’s why most people skip shoulder exercises. But here’s why you should stop neglecting your shoulders, starting today: Newly flexed muscles will seemingly form fast (trust me, you’ll notice the muscle’s contours!), while overtraining the same muscles every day will result in little or no muscle gain.
So take a break from your same-old crunches and curls and try this Reverse Lateral. You will strengthen and tone the shoulder (and upper back) muscles you never knew you had!
Step 1: Hold a pair of dumbbells and sit on the ball with your back straight and your abs tight. Extend your arms over your head with a slight bend in the elbows, palms facing each other.
Step 2: Breathe slowly as you lower the weights down and out to your sides for a count of 10, keeping the palms up the entire movement.
Step 3: Hold for 2 seconds at the maximum tension point, where your arms are parallel to the ground.
Step 4: Return to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
are you up to it? i'm not. i prefer the shoulder press. first of all, i don;t have the ball. but i have the weights. i'm not gonna purchase another exercise equipment.
Sunday, January 9, 2011
A Smart Workout: The Seated Shoulder Press
A Smart Workout: The Seated Shoulder Press
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published June 05, 2009
The seated shoulder press will pump up your deltoids (your shoulder muscles) and triceps. Do this move on a bench to ensure your back is situated at a perfect 90-degree angle when you’re raising and lowering the weights. Believe me, you’ll love having stronger, shapelier shoulders. Not only will sturdy deltoids give you better posture, but they’ll also help hold up heavy bags!
Step 1: Hold a pair of dumbbells and sit on an upright bench. With your palms facing forward, extend the weights up over your head.
Step 2: Breathe slowly as you lower the weights through a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point (chin level).
Step 4: Press the weight up to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's newest program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
how easy? depends on your weights. it's easy enough. except for this breathing thing.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published June 05, 2009
The seated shoulder press will pump up your deltoids (your shoulder muscles) and triceps. Do this move on a bench to ensure your back is situated at a perfect 90-degree angle when you’re raising and lowering the weights. Believe me, you’ll love having stronger, shapelier shoulders. Not only will sturdy deltoids give you better posture, but they’ll also help hold up heavy bags!
Step 1: Hold a pair of dumbbells and sit on an upright bench. With your palms facing forward, extend the weights up over your head.
Step 2: Breathe slowly as you lower the weights through a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point (chin level).
Step 4: Press the weight up to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's newest program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
how easy? depends on your weights. it's easy enough. except for this breathing thing.
Saturday, January 8, 2011
How to Lose Weight on a Budget
How to Lose Weight on a Budget
Keep your waistline and your budget in check.
By Jennifer R. Scott, About.com Guide
Updated June 17, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Budget living is on everyone's mind these days. The good news is, losing weight doesn't have to mean spending more money. In fact, as you make your waistline shrink, you may make your wallet fatter! Here are some easy ways to lose weight on a budget:
1. Eat at home more.
The typical American spends hundreds of dollars a month eating out. You will do your budget and your waistline a big favor by eating at home more often. By the time you eat out a few times in a week, you will have spent enough money to buy the ingredients for multiple meals.
What's that got to do with losing weight? When you prepare your own food, you are in complete control of preparation method, added fats, extra calories, and portion size. Plus, you won't try to "get your money's worth" by eating a too-large portion or making another trip to a buffet... not to mention that you can't be tempted by a dessert menu at home!
2. Clip coupons.
The best way to save money on groceries? Coupons! Been thinking of trying a new diet-friendly product? Manufacturers often give coupons to generate interest in them. Coupon-clipping for your everyday purchases can really add up, especially if you locate a store that doubles or triples coupons.
I have started coupon-clipping almost religiously; in fact, I rarely buy anything that I don't have a coupon for unless it's a staple (e.g. produce, dairy, etc.). On a recent triple coupon day, I purchased $75 of items for less than $30!
3. Consider canned.
Canned vegetables are just as nutritious as frozen ones and can be much more budget-friendly. Case in point: I recently found I could buy a large can of store brand whole kernel corn and get the same number of servings I'd been getting in my frozen single-serving multipack. The price difference? The can was on sale for 39 cents and the frozen multipack was $2.98. The flavor was a little different, but since I often use it in recipes, it is just fine.
4. Buy store brands.
This may require a little trial and error; the quality of store brand products varies greatly. I have had the best luck with store brands of canned goods, frozen vegetables, and pasta. Store brand crackers and cookies have usually left me disappointed.
Trying a food for the first time? Invest as little as possible by buying the smallest size instead of those tempting warehouse-size packages -- they aren't a better value if they sit in the pantry uneaten. Another lesson I've learned? Never buy multiples of a new product until you've tried it!
5. Try exercise videos for free at the library.
I find new exercise videos and DVDs and diet books on almost every visit to the library. You can even request or reserve specific videos you're interested in. If you find you check out the same video several times, you know purchasing your own copy would be a wise investment.
6. Walk more!
It's a great time to start walking. If you live close enough to walk to stores or errands, consider how much money you'll save on gas! Start out by walking about 10 minutes at a time (e.g., the nearest store and back) before trying an hour-long trek across the neighborhood!
7. Bulk up with beans.
Beans are a cost-effective, low-fat, and nutritous way of adding additional protein and fiber to your meals, both of which will help you feel fuller longer to prevent overeating. Look for dishes that use beans as a main ingredient or add them to foods you already enjoy.
8. Snack smarter.
Fight the afternoon munchies by taking your own snacks from home rather than hitting the vending machine. It's much more expensive to buy individual snacks from the machines than to portion out servings from full-size packages into zipper bags. And you can buy a six-pack of diet soda by the time you purchase two or three from the machine.
9. Tap into tap water.
Invest in a water filter for your tap or refrigerator. Then, swear off those little bottles of water; when you're really penny-pinching, buying water is an added cost that is easy to trim.
Buy a safe, reusable water container that you can fill up at home to take with you to work, or when you're exercising or running errands. You'll be doing right by your budget and you won't add more used plastic bottles to the earth.
10. Prepare for portion control.
Sure, those cute little "100 calorie packages" are handy and provide instant portion control. But if you're just as concerned about your bottom line as, well, the size of your bottom, they just aren't worth it!
Instead, buy the full size of your favorite smart snacks when they're on sale. Then, read the food label to find out what a serving size is, and create your own instant-will-power packages by putting servings in reusable containers. You'll get many more servings for the price as compared to pre-packaged individual servings.
MY THOUGHTS
we don't have coupons to clip (or is there?). the rest of the tips i find to be very sensible. (except for the beans - and you know why!). eating at home means cooking. and i survive with a microwave. i try to avoid canned veggies.it's better than no veggies at all.i find veggie chopping too time consuming. some store brands (i have inside info) are manufactured for the store by the well-known manufacturers. i love walking (inside the mall- haha). i don't want to talk about snacks. i love turon. i'm lucky water at my place is potable so i have a very affordable water purifier (filter- whatever). oh, and the exercise videos. i've taken up dancing again without buying any. simply download and create playlists. i have 30 min to 2 hours playlists. I CAN DO THIS!!!!!
Keep your waistline and your budget in check.
By Jennifer R. Scott, About.com Guide
Updated June 17, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Budget living is on everyone's mind these days. The good news is, losing weight doesn't have to mean spending more money. In fact, as you make your waistline shrink, you may make your wallet fatter! Here are some easy ways to lose weight on a budget:
1. Eat at home more.
The typical American spends hundreds of dollars a month eating out. You will do your budget and your waistline a big favor by eating at home more often. By the time you eat out a few times in a week, you will have spent enough money to buy the ingredients for multiple meals.
What's that got to do with losing weight? When you prepare your own food, you are in complete control of preparation method, added fats, extra calories, and portion size. Plus, you won't try to "get your money's worth" by eating a too-large portion or making another trip to a buffet... not to mention that you can't be tempted by a dessert menu at home!
2. Clip coupons.
The best way to save money on groceries? Coupons! Been thinking of trying a new diet-friendly product? Manufacturers often give coupons to generate interest in them. Coupon-clipping for your everyday purchases can really add up, especially if you locate a store that doubles or triples coupons.
I have started coupon-clipping almost religiously; in fact, I rarely buy anything that I don't have a coupon for unless it's a staple (e.g. produce, dairy, etc.). On a recent triple coupon day, I purchased $75 of items for less than $30!
3. Consider canned.
Canned vegetables are just as nutritious as frozen ones and can be much more budget-friendly. Case in point: I recently found I could buy a large can of store brand whole kernel corn and get the same number of servings I'd been getting in my frozen single-serving multipack. The price difference? The can was on sale for 39 cents and the frozen multipack was $2.98. The flavor was a little different, but since I often use it in recipes, it is just fine.
4. Buy store brands.
This may require a little trial and error; the quality of store brand products varies greatly. I have had the best luck with store brands of canned goods, frozen vegetables, and pasta. Store brand crackers and cookies have usually left me disappointed.
Trying a food for the first time? Invest as little as possible by buying the smallest size instead of those tempting warehouse-size packages -- they aren't a better value if they sit in the pantry uneaten. Another lesson I've learned? Never buy multiples of a new product until you've tried it!
5. Try exercise videos for free at the library.
I find new exercise videos and DVDs and diet books on almost every visit to the library. You can even request or reserve specific videos you're interested in. If you find you check out the same video several times, you know purchasing your own copy would be a wise investment.
6. Walk more!
It's a great time to start walking. If you live close enough to walk to stores or errands, consider how much money you'll save on gas! Start out by walking about 10 minutes at a time (e.g., the nearest store and back) before trying an hour-long trek across the neighborhood!
7. Bulk up with beans.
Beans are a cost-effective, low-fat, and nutritous way of adding additional protein and fiber to your meals, both of which will help you feel fuller longer to prevent overeating. Look for dishes that use beans as a main ingredient or add them to foods you already enjoy.
8. Snack smarter.
Fight the afternoon munchies by taking your own snacks from home rather than hitting the vending machine. It's much more expensive to buy individual snacks from the machines than to portion out servings from full-size packages into zipper bags. And you can buy a six-pack of diet soda by the time you purchase two or three from the machine.
9. Tap into tap water.
Invest in a water filter for your tap or refrigerator. Then, swear off those little bottles of water; when you're really penny-pinching, buying water is an added cost that is easy to trim.
Buy a safe, reusable water container that you can fill up at home to take with you to work, or when you're exercising or running errands. You'll be doing right by your budget and you won't add more used plastic bottles to the earth.
10. Prepare for portion control.
Sure, those cute little "100 calorie packages" are handy and provide instant portion control. But if you're just as concerned about your bottom line as, well, the size of your bottom, they just aren't worth it!
Instead, buy the full size of your favorite smart snacks when they're on sale. Then, read the food label to find out what a serving size is, and create your own instant-will-power packages by putting servings in reusable containers. You'll get many more servings for the price as compared to pre-packaged individual servings.
MY THOUGHTS
we don't have coupons to clip (or is there?). the rest of the tips i find to be very sensible. (except for the beans - and you know why!). eating at home means cooking. and i survive with a microwave. i try to avoid canned veggies.it's better than no veggies at all.i find veggie chopping too time consuming. some store brands (i have inside info) are manufactured for the store by the well-known manufacturers. i love walking (inside the mall- haha). i don't want to talk about snacks. i love turon. i'm lucky water at my place is potable so i have a very affordable water purifier (filter- whatever). oh, and the exercise videos. i've taken up dancing again without buying any. simply download and create playlists. i have 30 min to 2 hours playlists. I CAN DO THIS!!!!!
Subscribe to:
Posts (Atom)