Your Weight Loss Solution: Gum Chewing
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published April 24, 2011
Recent research regarding gum chewing has found that the small increase in energy expenditure related to the rhythmic “exercise” of chewing could have some ramifications for weight loss. The act of gum chewing may also reduce appetite for snacks throughout the day. Realistically, you have to be pretty inactive to have gum chewing play a significant role in your weight-loss plan. But the research is intriguing.
Gum chewing may play a role in weight loss in two different ways. The first is the calories burned by chewing the gum. When researchers from the Mayo Clinic measured calories burned at rest and then after chewing gum for 12 minutes, they found that calories burned per hour increased by about 20%. Gum chewing is similar to the difference between sitting in a chair and moving around your house. Small, but it adds up.
The other potential benefit of gum chewing is that it will keep you away from chips, pretzels, candy bars, and other high-glycemic foods that go straight to your waist. One study found that people who chew gum once an hour are less hungry for snacks, have less of a sweet tooth and consume fewer calories at snack time than people who do not chew gum.
But chew in moderation. Regular chewing gum typically has fewer than 10 calories per stick, but they can add up. Sugar-free gum contains about 1.25 grams of sorbitol, a sweetener also used in sugar-free candies. Eating more than 20 grams daily (around fifteen sticks of gum) can cause the gum to act as a laxative, which can lead to diarrhea – which is not good for your health. So if you are interested in chewing gum to burn some extra calories and hopefully reduce snacking, limit your chewing to right after lunch and dinner, and as a snack mid-morning and mid-afternoon when you might be having other cravings.
Always look up,
Jamie
MY THOUGHTS
Looks like we need to make a choice - do we prefer to look like a goat or a pig? Have you ever seen a goat which needs to lose weight?
Monday, April 25, 2011
Thursday, April 21, 2011
RUN ON SAND TO GET IN SHAPE
The Running Trick That'll Get You in Shape - Fast
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published April 20, 2011
http://www.lifescript.com/Body/Shape/Fit-tips/The_Running_Trick_Thatll_Get_You_in_Shape_Fast.aspx?utm_campaign=2011-04-20-78191&utm_source=diet-fitness&utm_medium=email&utm_content=diet-fitness_The%20Running%20Trick%20Thatll%20Ge&VID=78191&FromNL=1&sc_date=20110420T000000
If taking one step back for every two steps forward sounds like a recipe for failure, think again. Running on sand makes your body work harder compared to working out on a hard, flat surface. And if your workouts have been a bit stale lately, running on the sand may be just what you need to spice up your routine.
Compare running up a paved hill to running up a sand dune. Why is it so much more difficult to run on the sand? Basically, since sand is an unstable surface, every time you take a step and then push off, your foot slips back about half way. Sure, that doesn’t sound like a very efficient workout, but efficiency may just be why you’ve reached a plateau in your fitness and weight-loss goals.
Take your next workout to the beach, or if you don’t have a beach, try to find a sandy spot at a local park, at a lake or along a river. When you’re working out 50% harder, you’ll make 50% more improvements too.
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!
Talk to us on Facebook and Twitter!
MY THOUGHTS
I kind of like walking on sand. It creates this tension that makes you more mindful of what you're doing. More challenging. And apparently more healthy.
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published April 20, 2011
http://www.lifescript.com/Body/Shape/Fit-tips/The_Running_Trick_Thatll_Get_You_in_Shape_Fast.aspx?utm_campaign=2011-04-20-78191&utm_source=diet-fitness&utm_medium=email&utm_content=diet-fitness_The%20Running%20Trick%20Thatll%20Ge&VID=78191&FromNL=1&sc_date=20110420T000000
If taking one step back for every two steps forward sounds like a recipe for failure, think again. Running on sand makes your body work harder compared to working out on a hard, flat surface. And if your workouts have been a bit stale lately, running on the sand may be just what you need to spice up your routine.
Compare running up a paved hill to running up a sand dune. Why is it so much more difficult to run on the sand? Basically, since sand is an unstable surface, every time you take a step and then push off, your foot slips back about half way. Sure, that doesn’t sound like a very efficient workout, but efficiency may just be why you’ve reached a plateau in your fitness and weight-loss goals.
Take your next workout to the beach, or if you don’t have a beach, try to find a sandy spot at a local park, at a lake or along a river. When you’re working out 50% harder, you’ll make 50% more improvements too.
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!
Talk to us on Facebook and Twitter!
MY THOUGHTS
I kind of like walking on sand. It creates this tension that makes you more mindful of what you're doing. More challenging. And apparently more healthy.
Wednesday, April 20, 2011
LOSE WEIGHT: SNEAK IN VEGGIES
Your Weight-Loss Food: Sneak in More Vegetables
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published April 20, 2011
You know that veggies are a great weight-loss food, but you might be having trouble getting more vegetables into your diet. Since the beginning of time, parents have been trying to get their kids to eat more vegetables. The latest tactic in this age-old struggle is to avoid the head-on confrontation over that plate of broccoli and trick toddlers by hiding vegetables in other foods, such as mashed potatoes, tomato sauce, muffins, or even ground beef.
Here’s the good weight-loss news. Even if you don’t have kids, you can still lower your calories by sneaking more vegetables into your own food.
Rather than make things complicated by thinking about how many shredded carrots you are going to bake into a chocolate cake, start simply by incorporating puréed vegetables into other foods. Steam vegetables until they are soft, and then purée them in a blender. Cauliflower and zucchini purée works great in creamy sauces like Alfredo, and it also adds some substance to your macaroni and cheese. You can use broccoli and spinach as a green addition to your pasta sauce, lasagna, or casserole, reducing the need for too much cheese or meat. Make a bender’s worth of puréed vegetables on Sunday and use it up by the end of the week – you will get more vegetables and take in less fat and fewer calories.
Always look up,
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
MY THOUGHTS
That is a wonderful area. Saves time, too.
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published April 20, 2011
You know that veggies are a great weight-loss food, but you might be having trouble getting more vegetables into your diet. Since the beginning of time, parents have been trying to get their kids to eat more vegetables. The latest tactic in this age-old struggle is to avoid the head-on confrontation over that plate of broccoli and trick toddlers by hiding vegetables in other foods, such as mashed potatoes, tomato sauce, muffins, or even ground beef.
Here’s the good weight-loss news. Even if you don’t have kids, you can still lower your calories by sneaking more vegetables into your own food.
Rather than make things complicated by thinking about how many shredded carrots you are going to bake into a chocolate cake, start simply by incorporating puréed vegetables into other foods. Steam vegetables until they are soft, and then purée them in a blender. Cauliflower and zucchini purée works great in creamy sauces like Alfredo, and it also adds some substance to your macaroni and cheese. You can use broccoli and spinach as a green addition to your pasta sauce, lasagna, or casserole, reducing the need for too much cheese or meat. Make a bender’s worth of puréed vegetables on Sunday and use it up by the end of the week – you will get more vegetables and take in less fat and fewer calories.
Always look up,
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
MY THOUGHTS
That is a wonderful area. Saves time, too.
Friday, April 15, 2011
WAYS TO BEAT A SNACK ATTACK
9 Ways To Beat A Snack Attack
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published January 13, 2011
Between-meal eating isn’t necessarily a diet no-no. In fact, smart snacking can help you lose weight and control cravings. Here are 9 nutritionist-approved strategies for when the munchies hit...
It’s 3 p.m. and you’re hungry. Lunch was hours ago; dinner seems a long way off.
It’s the perfect time for a snack – and you don’t have to feel guilty about it – as long as you grab a smart nibble, not just anything from the lunchroom vending machine.
“Planned snacking holds you over between meals, provides a structured daily eating plan and creates an opportunity to provide good nutrients,” says Jaime Schwartz, M.S., R.D., a New York-based registered dietitian who works in public relations for food companies and associations.
Small snacks of 100-250 calories can keep you going through the day and prevent you from overeating at meals. They can even help control weight.
Here are 9 nutritionist-approved tactics for surviving a snack attack:
1. When a midafternoon slump hits
This isn’t the time to grab a cupcake from the bakery next door. Instead, “shoot for a protein and carbohydrate combo” for long-lasting energy, says Rosanne Rust, R.D., author of The Calorie Counter for Dummies (For Dummies).
High-quality carbs will give you energy for the rest of the afternoon and protein will hold you until dinnertime.
Dietitians’ Picks: Celery and peanut butter or 1 ounce reduced-fat cheese and a small pear.
If your energy is really flagging, try almonds with a cup of coffee and skim milk, suggests Chicago-based registered dietitian Sandy Sfikas.
Coffee is loaded with antioxidants, despite its bad rap, and is linked to lower rates of diabetes and heart disease. The almonds have crunch, protein and fat – the perfect recipe to satisfy hunger, she says.
2. When the vending machine is your only option
You still have smart-snacking choices from a vending machine: Pick fresh or canned fruit or low-fat yogurt, if available. If not, go for one of these better, but not ideal, options.
Dietitians' Picks:
* York Peppermint Patty: With only 140 calories and 1.5 grams saturated fat, this beats most candy bars.
* SunChips: A source of whole grain, 2 grams of fiber and a mere 5% daily sodium value, packed into 140 calories.
* Peanuts or almonds: All natural with good-for-you fats.
* Fig Newtons: Yes, they’re a cookie, but they have a couple grams of fiber.
What to Avoid:
* Pop Tarts: Basically a highly processed cookie with few vitamins and 400 calories for a 2-pack.
* Twix: 11 grams of saturated fat you don’t want or need.
* Combos Cheddar Cheese Pretzel Snacks: 240 calories with a quarter of your daily saturated fat limit and a third of your sodium limit.
* Keebler Vanilla Sugar Wafers: A 390-calorie sugar-fest with nearly a quarter of your daily saturated fat limit.
* Cheese crackers with peanut butter: Artificially colored, highly processed and 340 milligrams sodium all wrapped up in 220 calories.
3. When you’re craving salty snacks
Most Americans get more than the recommended 1,500 milligrams of sodium per day, so you don’t want a snack that will add too much to your daily tally (2,300 mg is the upper limit).
The key to enjoying salty snacks? Planning and portion control, Schwartz says. Snacks like chips and crackers are salted on the outside, so they’ll give your taste buds a powerful hit. You won't have to eat a lot to satisfy your craving.
Dietitians’ Picks: Munch a 1-ounce portion of potato chips, suggests Schwartz; they have the same sodium amount as a slice of bread.
Regular chips pack about 180 milligrams (mg) sodium per ounce, but lower-salt varieties like Frito-Lays’ Pinch of Salt have only 75 mg.
Choose baked chips and save about 30 calories per serving. Another option:
Enjoy a cup of lightly salted edamame (immature green soybeans), which also offer protein, fiber, vitamin C and some calcium. Available in the grocery store’s freezer section, you can buy them uncooked and microwave before eating. Or, buy pre-cooked edamame, thaw and sprinkle with salt.
4. When you’re craving sweet treats
Are you jonesing for a sugary treat right now? Give in!
Yielding to sweet cravings can be a smart diet strategy, says Jennifer Neily, R.D., a private-practice dietitian in Dallas.
If you resist and eat things you don’t want, you'll feel deprived. Besides, you’ll end up giving in anyway, she explains.
But if you savor sweet indulgences in reasonable portions, you probably won’t overindulge later in the day.
“Eat slowly, and enjoy the heck out of it,” Neily says.
Dietitians’ Picks: Dark chocolate with at least 70% cacao is Sfikas’ choice. It’s sweet, indulgently yummy and has a few health benefits too. Just a little bit – less than an ounce – can lower blood pressure and might even improve cholesterol levels, she explains.
But don’t go overboard: An ounce weighs in at about 150 calories.
“With dark chocolate, a little goes a long way,” Sfikas says.
For extra nutrition, think dried fruit.
Dried mangoes (without sugar-coating) “tastes like I’m eating candy,” says sports dietitian Deb Iovoli of Rochester, N.Y.
For a snack on the go, stash Sunsweet Ones, individually wrapped and deliciously sweet California prunes, in your purse. Pop four for only 100 calories and a bonus of 3 grams of fiber.
Another nutritious sweet snack solution: Vitalicious VitaTops muffin tops, in chocolate, raisin bran or banana nut flavors, are pre-portioned, all-natural 100-calorie treats with whole grains, at least 4 grams of tummy-filling fiber and 15 vitamins and minerals. They’re individually frozen, so drop one in your bag on your way out the door. It’ll be thawed at snack time.
5. Before your workout
Skip the snack if you’ve eaten in the last couple of hours and won’t be exercising for more than 60 minutes, Iovoli says. Otherwise, fuel your muscles with some healthy carbohydrates.
Dietitians’ Picks: Try a small box of raisins, a low-fat granola bar, a cup of low-fat yogurt or small piece of fruit, she suggests. They’re nutritious and have carbs to fuel your workout.
6. After your workout
“If you’re not doing a killer workout, don’t worry about rapidly refueling,” explains Massachusetts-based Nancy Clark, M.S., R.D., author of Nancy Clark’s Sports Nutrition Guidebook.
If weight loss is your goal, end your exercise just before a meal to avoid the extra calories of a recovery snack. Whether it’s a snack or meal, eat “some carbs to refuel muscles with a little protein to repair and build muscles,” she says.
Dietitians’ Picks: Graham crackers with peanut butter or yogurt sprinkled with whole-grain cereal are satisfying protein-carb combos, Clark says.
Or a simple cup of low-fat chocolate milk will do the trick. So will hummus with whole-grain crackers.
Again, be careful not to “refuel” so much that you undo your calorie-burn at the gym; 200 calories is the limit.
7. When you’re dieting
If you’re trying to lose weight, smart snacking can help keep pounds off.
It'll keep you from overeating at mealtime, Sfikas says.
The key is to have something healthy on hand, so you don’t get tempted by the cookie monster.
Dietitians’ Picks: “Pistachios are the skinny nut because they’re a good source of fiber and protein,” Neily says.
And because the shells slow you down, giving your body time to feel full.
As you’re snacking, keep the shells in front of you: “They act as a visual cue, fooling you into feeling full,” she adds. Eat 30 pistachios for just 100 calories.
Or drink your snack – and we don’t mean a cosmo or thin, watery drinks like sodas and fruit juices. They aren't filling and are loaded with sugar.
But that’s not true for vegetable juice. Researchers from the Baylor College of Medicine found that overweight men and women who drank one to two cups of low-sodium vegetable juice a day as part of a balanced diet increased their vegetable intake and lost an average of four pounds over the 12-week study period. Those who didn’t lost only one pound.
8. When you have dinnertime munchies
Do you sample the stew while you cook it? You might be consuming the equivalent of a meal before even sitting down to dinner.
Instead, nibble wisely to dampen hunger and boost your nutrient intake, says Rhode Island pediatric dietitian Katie Mulligan, M.S., R.D.
Dietitians’ Picks: The crunch of baby carrots keeps your jaw busy while slicing and stirring, Mulligan says. They pack a hefty nutritional punch too; one cup gives you more than a day’s supply of vitamin A and 3.5 grams of hunger-quelling fiber.
Even better than carrots? A variety of raw, crunchy vegetables. Make a big salad for dinner, tasting each fresh veggie as you cut it up.
9. When you’re going to a party
Have a small snack to take the edge off your appetite before a party so you’re less likely to overeat during the festivities, says Iovoli, the sports dietitian.
Dietitians’ Picks: Nibble a big piece of fruit or some cut-up veggies en route. Most fruits and vegetables are naturally rich in water and fiber, which quiet a rumbling tummy.
Lifescript Nutrition Expert Jill Weisenberger is a registered dietitian and certified diabetes educator.
MY THOUGHTS
Snacking is really something that we should plan for. The best is to bring your own healthy snacks to work. In a country of sweet, native rice cakes and bananas dipped in sugar, you'll be packing in unwanted calories during snack time.
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published January 13, 2011
Between-meal eating isn’t necessarily a diet no-no. In fact, smart snacking can help you lose weight and control cravings. Here are 9 nutritionist-approved strategies for when the munchies hit...
It’s 3 p.m. and you’re hungry. Lunch was hours ago; dinner seems a long way off.
It’s the perfect time for a snack – and you don’t have to feel guilty about it – as long as you grab a smart nibble, not just anything from the lunchroom vending machine.
“Planned snacking holds you over between meals, provides a structured daily eating plan and creates an opportunity to provide good nutrients,” says Jaime Schwartz, M.S., R.D., a New York-based registered dietitian who works in public relations for food companies and associations.
Small snacks of 100-250 calories can keep you going through the day and prevent you from overeating at meals. They can even help control weight.
Here are 9 nutritionist-approved tactics for surviving a snack attack:
1. When a midafternoon slump hits
This isn’t the time to grab a cupcake from the bakery next door. Instead, “shoot for a protein and carbohydrate combo” for long-lasting energy, says Rosanne Rust, R.D., author of The Calorie Counter for Dummies (For Dummies).
High-quality carbs will give you energy for the rest of the afternoon and protein will hold you until dinnertime.
Dietitians’ Picks: Celery and peanut butter or 1 ounce reduced-fat cheese and a small pear.
If your energy is really flagging, try almonds with a cup of coffee and skim milk, suggests Chicago-based registered dietitian Sandy Sfikas.
Coffee is loaded with antioxidants, despite its bad rap, and is linked to lower rates of diabetes and heart disease. The almonds have crunch, protein and fat – the perfect recipe to satisfy hunger, she says.
2. When the vending machine is your only option
You still have smart-snacking choices from a vending machine: Pick fresh or canned fruit or low-fat yogurt, if available. If not, go for one of these better, but not ideal, options.
Dietitians' Picks:
* York Peppermint Patty: With only 140 calories and 1.5 grams saturated fat, this beats most candy bars.
* SunChips: A source of whole grain, 2 grams of fiber and a mere 5% daily sodium value, packed into 140 calories.
* Peanuts or almonds: All natural with good-for-you fats.
* Fig Newtons: Yes, they’re a cookie, but they have a couple grams of fiber.
What to Avoid:
* Pop Tarts: Basically a highly processed cookie with few vitamins and 400 calories for a 2-pack.
* Twix: 11 grams of saturated fat you don’t want or need.
* Combos Cheddar Cheese Pretzel Snacks: 240 calories with a quarter of your daily saturated fat limit and a third of your sodium limit.
* Keebler Vanilla Sugar Wafers: A 390-calorie sugar-fest with nearly a quarter of your daily saturated fat limit.
* Cheese crackers with peanut butter: Artificially colored, highly processed and 340 milligrams sodium all wrapped up in 220 calories.
3. When you’re craving salty snacks
Most Americans get more than the recommended 1,500 milligrams of sodium per day, so you don’t want a snack that will add too much to your daily tally (2,300 mg is the upper limit).
The key to enjoying salty snacks? Planning and portion control, Schwartz says. Snacks like chips and crackers are salted on the outside, so they’ll give your taste buds a powerful hit. You won't have to eat a lot to satisfy your craving.
Dietitians’ Picks: Munch a 1-ounce portion of potato chips, suggests Schwartz; they have the same sodium amount as a slice of bread.
Regular chips pack about 180 milligrams (mg) sodium per ounce, but lower-salt varieties like Frito-Lays’ Pinch of Salt have only 75 mg.
Choose baked chips and save about 30 calories per serving. Another option:
Enjoy a cup of lightly salted edamame (immature green soybeans), which also offer protein, fiber, vitamin C and some calcium. Available in the grocery store’s freezer section, you can buy them uncooked and microwave before eating. Or, buy pre-cooked edamame, thaw and sprinkle with salt.
4. When you’re craving sweet treats
Are you jonesing for a sugary treat right now? Give in!
Yielding to sweet cravings can be a smart diet strategy, says Jennifer Neily, R.D., a private-practice dietitian in Dallas.
If you resist and eat things you don’t want, you'll feel deprived. Besides, you’ll end up giving in anyway, she explains.
But if you savor sweet indulgences in reasonable portions, you probably won’t overindulge later in the day.
“Eat slowly, and enjoy the heck out of it,” Neily says.
Dietitians’ Picks: Dark chocolate with at least 70% cacao is Sfikas’ choice. It’s sweet, indulgently yummy and has a few health benefits too. Just a little bit – less than an ounce – can lower blood pressure and might even improve cholesterol levels, she explains.
But don’t go overboard: An ounce weighs in at about 150 calories.
“With dark chocolate, a little goes a long way,” Sfikas says.
For extra nutrition, think dried fruit.
Dried mangoes (without sugar-coating) “tastes like I’m eating candy,” says sports dietitian Deb Iovoli of Rochester, N.Y.
For a snack on the go, stash Sunsweet Ones, individually wrapped and deliciously sweet California prunes, in your purse. Pop four for only 100 calories and a bonus of 3 grams of fiber.
Another nutritious sweet snack solution: Vitalicious VitaTops muffin tops, in chocolate, raisin bran or banana nut flavors, are pre-portioned, all-natural 100-calorie treats with whole grains, at least 4 grams of tummy-filling fiber and 15 vitamins and minerals. They’re individually frozen, so drop one in your bag on your way out the door. It’ll be thawed at snack time.
5. Before your workout
Skip the snack if you’ve eaten in the last couple of hours and won’t be exercising for more than 60 minutes, Iovoli says. Otherwise, fuel your muscles with some healthy carbohydrates.
Dietitians’ Picks: Try a small box of raisins, a low-fat granola bar, a cup of low-fat yogurt or small piece of fruit, she suggests. They’re nutritious and have carbs to fuel your workout.
6. After your workout
“If you’re not doing a killer workout, don’t worry about rapidly refueling,” explains Massachusetts-based Nancy Clark, M.S., R.D., author of Nancy Clark’s Sports Nutrition Guidebook.
If weight loss is your goal, end your exercise just before a meal to avoid the extra calories of a recovery snack. Whether it’s a snack or meal, eat “some carbs to refuel muscles with a little protein to repair and build muscles,” she says.
Dietitians’ Picks: Graham crackers with peanut butter or yogurt sprinkled with whole-grain cereal are satisfying protein-carb combos, Clark says.
Or a simple cup of low-fat chocolate milk will do the trick. So will hummus with whole-grain crackers.
Again, be careful not to “refuel” so much that you undo your calorie-burn at the gym; 200 calories is the limit.
7. When you’re dieting
If you’re trying to lose weight, smart snacking can help keep pounds off.
It'll keep you from overeating at mealtime, Sfikas says.
The key is to have something healthy on hand, so you don’t get tempted by the cookie monster.
Dietitians’ Picks: “Pistachios are the skinny nut because they’re a good source of fiber and protein,” Neily says.
And because the shells slow you down, giving your body time to feel full.
As you’re snacking, keep the shells in front of you: “They act as a visual cue, fooling you into feeling full,” she adds. Eat 30 pistachios for just 100 calories.
Or drink your snack – and we don’t mean a cosmo or thin, watery drinks like sodas and fruit juices. They aren't filling and are loaded with sugar.
But that’s not true for vegetable juice. Researchers from the Baylor College of Medicine found that overweight men and women who drank one to two cups of low-sodium vegetable juice a day as part of a balanced diet increased their vegetable intake and lost an average of four pounds over the 12-week study period. Those who didn’t lost only one pound.
8. When you have dinnertime munchies
Do you sample the stew while you cook it? You might be consuming the equivalent of a meal before even sitting down to dinner.
Instead, nibble wisely to dampen hunger and boost your nutrient intake, says Rhode Island pediatric dietitian Katie Mulligan, M.S., R.D.
Dietitians’ Picks: The crunch of baby carrots keeps your jaw busy while slicing and stirring, Mulligan says. They pack a hefty nutritional punch too; one cup gives you more than a day’s supply of vitamin A and 3.5 grams of hunger-quelling fiber.
Even better than carrots? A variety of raw, crunchy vegetables. Make a big salad for dinner, tasting each fresh veggie as you cut it up.
9. When you’re going to a party
Have a small snack to take the edge off your appetite before a party so you’re less likely to overeat during the festivities, says Iovoli, the sports dietitian.
Dietitians’ Picks: Nibble a big piece of fruit or some cut-up veggies en route. Most fruits and vegetables are naturally rich in water and fiber, which quiet a rumbling tummy.
Lifescript Nutrition Expert Jill Weisenberger is a registered dietitian and certified diabetes educator.
MY THOUGHTS
Snacking is really something that we should plan for. The best is to bring your own healthy snacks to work. In a country of sweet, native rice cakes and bananas dipped in sugar, you'll be packing in unwanted calories during snack time.
Tuesday, April 12, 2011
IS YOUR COFFEE MAKING YOU FAT?
Could Your Coffee Make You Fat?
from www.ivillage.com
Let's say you start your day with a large latte from your local coffee shop. You feel like something a little sweeter today, so you add some vanilla syrup. Bad news: You might have just downed more than 400 calories!
Even if you branch out from coffee with a green tea or strawberry blended drink, a large size can contain nearly 20 teaspoons of sugar. Adding whipped cream ups the calories—and the fat content—even more.
But don't worry—there's no need to give up your morning java. You just have to know how to avoid ordering a sugar bomb. Here are three tricks to try:
1. Always ask for a smaller size and specify nonfat milk.
2. If you're craving a flavored syrup, try one that's sugar-free.
3. If you're up for it, go for the most straightforward yet healthiest option of all: A black coffee or tea with no added anything!
MY THOUGHTS
This is the major reason why I promised to go to Starbucks once a week.I used to have 2-3 cafe mochas. Working in the business district where Starbucks is in every corner is a surefire way to make you a coffee addict. Now I buy those light whipped creams, put in cocoa and the healthiest sweetener I can find. I get to enjoy my cafe mocha without adding up to my already very thick waistline (if you can still call it a waistline!).
from www.ivillage.com
Let's say you start your day with a large latte from your local coffee shop. You feel like something a little sweeter today, so you add some vanilla syrup. Bad news: You might have just downed more than 400 calories!
Even if you branch out from coffee with a green tea or strawberry blended drink, a large size can contain nearly 20 teaspoons of sugar. Adding whipped cream ups the calories—and the fat content—even more.
But don't worry—there's no need to give up your morning java. You just have to know how to avoid ordering a sugar bomb. Here are three tricks to try:
1. Always ask for a smaller size and specify nonfat milk.
2. If you're craving a flavored syrup, try one that's sugar-free.
3. If you're up for it, go for the most straightforward yet healthiest option of all: A black coffee or tea with no added anything!
MY THOUGHTS
This is the major reason why I promised to go to Starbucks once a week.I used to have 2-3 cafe mochas. Working in the business district where Starbucks is in every corner is a surefire way to make you a coffee addict. Now I buy those light whipped creams, put in cocoa and the healthiest sweetener I can find. I get to enjoy my cafe mocha without adding up to my already very thick waistline (if you can still call it a waistline!).
Friday, April 8, 2011
WATERING YOUR BODY
The Zen of Watering Plants
Daily Inspiration
John H. Sklare, Ed.D
Published February 22, 2008
I’m babysitting a friend’s plants while she is away for a few weeks. That’s a rather risky responsibility for anyone to ask me to take on because I don’t exactly have a green thumb. But being fully aware of the peril to her plants, she decided to leave them with me anyway. I had a rather interesting thought while I was tending to them the other morning (by tending I mean that my only responsibility is to keep them hydrated and to pick off any brown ends.) My secret ultimate goal, however, is simply not to kill them before she returns.
Anyway, if you’re like me, you’re not very good at knowing when to water. I tend to agonize over how much to give the plant every time. So there I was trying to decide whether I had watered too much or too little when it occurred to me how much this all related to over-eating and weight control. My thoughts wandered off to the following notion: If you thought about your body’s need for food in the same way you consider your plants’ need for water, you would be a lot more mindful of how much you eat. So my challenge for you today is to think about the way you currently treat and feed your body. With that said, when it’s meal time later today, think of your body as a plant that needs water. Would you consciously and purposely over-water your plants? I think not!
Wishing You Great Health,
Dr. John H. Sklare
MY THOUGHTS
So are you a dying plant? Is it lack of water or too much water?
Daily Inspiration
John H. Sklare, Ed.D
Published February 22, 2008
I’m babysitting a friend’s plants while she is away for a few weeks. That’s a rather risky responsibility for anyone to ask me to take on because I don’t exactly have a green thumb. But being fully aware of the peril to her plants, she decided to leave them with me anyway. I had a rather interesting thought while I was tending to them the other morning (by tending I mean that my only responsibility is to keep them hydrated and to pick off any brown ends.) My secret ultimate goal, however, is simply not to kill them before she returns.
Anyway, if you’re like me, you’re not very good at knowing when to water. I tend to agonize over how much to give the plant every time. So there I was trying to decide whether I had watered too much or too little when it occurred to me how much this all related to over-eating and weight control. My thoughts wandered off to the following notion: If you thought about your body’s need for food in the same way you consider your plants’ need for water, you would be a lot more mindful of how much you eat. So my challenge for you today is to think about the way you currently treat and feed your body. With that said, when it’s meal time later today, think of your body as a plant that needs water. Would you consciously and purposely over-water your plants? I think not!
Wishing You Great Health,
Dr. John H. Sklare
MY THOUGHTS
So are you a dying plant? Is it lack of water or too much water?
Thursday, April 7, 2011
WHY COOL DOWN?
Don’t Cool It on the Cool-Down
YOUR DAILY FIT TIP
By Jorge Cruise
Published April 03, 2011
Many people wonder whether they can skip their cool-down. They think that stretching won’t help them create leaner hips and thighs, so why bother? Well, that’s simply not true. Stretching helps you accomplish your goal in a number of ways. Most important, stretching helps increase flexibility, which in turn helps your muscles grow stronger. Yes, it’s true!
Researchers have found that flexible muscles tend to be stronger and more aerobic than tight muscles. Also, stretching will help to lengthen your muscles, creating a long, lean appearance. Finally, it helps to bring circulation to your muscles, allowing them to quickly recover from your weekly strength-training sessions. This circulation is also important in preventing cellulite. So keep stretching!
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!
Talk to us on Facebook and Twitter!
MY THOUGHTS
Sometimes we take for granted those 'little things" that seem unimportant. This shows how nothing can have no value.
YOUR DAILY FIT TIP
By Jorge Cruise
Published April 03, 2011
Many people wonder whether they can skip their cool-down. They think that stretching won’t help them create leaner hips and thighs, so why bother? Well, that’s simply not true. Stretching helps you accomplish your goal in a number of ways. Most important, stretching helps increase flexibility, which in turn helps your muscles grow stronger. Yes, it’s true!
Researchers have found that flexible muscles tend to be stronger and more aerobic than tight muscles. Also, stretching will help to lengthen your muscles, creating a long, lean appearance. Finally, it helps to bring circulation to your muscles, allowing them to quickly recover from your weekly strength-training sessions. This circulation is also important in preventing cellulite. So keep stretching!
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!
Talk to us on Facebook and Twitter!
MY THOUGHTS
Sometimes we take for granted those 'little things" that seem unimportant. This shows how nothing can have no value.
BREAKFAST CEREAL FOR WEIGHT LOSS
Your Weight-Loss Food: Healthier Breakfast Cereal
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published April 03, 2011
Here’s a simple rule. If it has a cartoon character on the box, don’t eat what’s inside. Sugary breakfast cereals have been marketed to children for decades. It’s one of the biggest advertising successes of our generation. Show kids a cartoon tiger or bumblebee eating something crunchy, and POW! – cereal sales and childhood obesity go through the roof. Even though you may no longer be entranced by cartoon characters or jingles, the sweet taste and crunch still appeal to the kid in you too.
The two things you should be looking for in a cold breakfast cereal are whole grains and fiber. Avoid refined grains because they will not fill you up and will leave you looking for doughnuts once you get to work. Avoid cereals with added sugar – if you can actually see the sugar crystals on the cereal, it is not a good sign. Choose cereals with less than 5 grams of sugar per serving, and if sugar is listed as the first ingredient, move on. And avoid trans fats (aka partially hydrogenated oils) and high-fructose corn syrup when possible. You may be surprised at some seemingly healthy choices that you actually should avoid.
Cereal Solutions
Fiber One Bran Cereal
Fiber One Honey Clusters
Kashi Heart to Heart Honey
Toasted Oat Cereal
Post Grape-Nuts Trai lMix
Crunch Cereal
Quaker Oatmeal Squares
Raisin bran
Shredded wheat
Cereals to Avoid
Apple Jacks
Basic Four
Cap’n Crunch
Chex (Rice/Corn)
Cocoa anything
Cookie Crisp
Corn Pops
Crispix
Froot Loops
Frosted Flakes
Honey Bunches of Oats
Kix
Product 19
Rice Krispies
Smacks
Special K
Eating a healthy breakfast is not just about choosing the right cereal. It’s also about choosing the right amount cereal. As with chocolate, red wine and pretty much anything else, the benefit is in moderation. A typical serving size is one cup. Fill the rest of your bowl with fruit and non-fat milk for a healthier breakfast.
Always look up!
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
To learn more about the Flex Diet, visit TheFlexDiet.com.
MY THOUGHTS
I love Shredded Wheat and Raisin Bran. But I also love Froot Loops and Honey Bunches. Thanks to this article. Now I know what to tick off from my grocery list.
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published April 03, 2011
Here’s a simple rule. If it has a cartoon character on the box, don’t eat what’s inside. Sugary breakfast cereals have been marketed to children for decades. It’s one of the biggest advertising successes of our generation. Show kids a cartoon tiger or bumblebee eating something crunchy, and POW! – cereal sales and childhood obesity go through the roof. Even though you may no longer be entranced by cartoon characters or jingles, the sweet taste and crunch still appeal to the kid in you too.
The two things you should be looking for in a cold breakfast cereal are whole grains and fiber. Avoid refined grains because they will not fill you up and will leave you looking for doughnuts once you get to work. Avoid cereals with added sugar – if you can actually see the sugar crystals on the cereal, it is not a good sign. Choose cereals with less than 5 grams of sugar per serving, and if sugar is listed as the first ingredient, move on. And avoid trans fats (aka partially hydrogenated oils) and high-fructose corn syrup when possible. You may be surprised at some seemingly healthy choices that you actually should avoid.
Cereal Solutions
Fiber One Bran Cereal
Fiber One Honey Clusters
Kashi Heart to Heart Honey
Toasted Oat Cereal
Post Grape-Nuts Trai lMix
Crunch Cereal
Quaker Oatmeal Squares
Raisin bran
Shredded wheat
Cereals to Avoid
Apple Jacks
Basic Four
Cap’n Crunch
Chex (Rice/Corn)
Cocoa anything
Cookie Crisp
Corn Pops
Crispix
Froot Loops
Frosted Flakes
Honey Bunches of Oats
Kix
Product 19
Rice Krispies
Smacks
Special K
Eating a healthy breakfast is not just about choosing the right cereal. It’s also about choosing the right amount cereal. As with chocolate, red wine and pretty much anything else, the benefit is in moderation. A typical serving size is one cup. Fill the rest of your bowl with fruit and non-fat milk for a healthier breakfast.
Always look up!
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
To learn more about the Flex Diet, visit TheFlexDiet.com.
MY THOUGHTS
I love Shredded Wheat and Raisin Bran. But I also love Froot Loops and Honey Bunches. Thanks to this article. Now I know what to tick off from my grocery list.
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