Your Weight-Loss Solution: Swimming for Exercise
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published July 13, 2011
Many people think that swimming for exercise will not help you lose weight. This has possibly been sparked by the idea that we require body fat to insulate us in cold water, suggesting that swimming will help us pack on muscle without burning much fat.
But Olympic swimmers aren’t practicing in boiling water. Swimming actually helps you keep in great shape. Michael Phelps famously described taking in about 12,000 calories per day, so it seems that swimming can keep off the pounds. Otherwise, he would have gained about 25 of them by the time he won that eighth gold medal in 2008.
Swimming for exercise is a great option for people with arthritis or balance issues that can limit their ability to perform weight-bearing exercise. Water-based exercise can be done individually, but if you enjoy exercising with a group, multiple classes are available. For people who don’t enjoy swimming but like being in a pool, just walking back and forth in the shallow end burns calories and aids weight loss.
Swimming can help you lose weight just as effectively as walking. Researchers have found that both walkers and swimmers can lose a similar amount of weight in three months just from exercising three times a week.
Always look up,
Jamie
MY THOUGHTS
Get me to a pool, ok? Get me to a pool. It's so hot around here weight loss will be the last thing on my mind when I get near a clear, cool body of water.
Showing posts with label calories. Show all posts
Showing posts with label calories. Show all posts
Wednesday, July 13, 2011
Thursday, May 5, 2011
ARTIFICIAL SWEETENERS FOR WEIGHT LOSS
Q. Do Artificial Sweeteners Make You Hungrier?
By Brierley Wright, M.S., R.D., July/August 2010
A. I’d hope not, since lots of people use artificial sweeteners to control calories. But the research on the topic isn’t so straightforward—in fact, the effect of these sweeteners on your appetite may depend on the form in which you’re consuming them.
A 2009 review concluded that artificial sweeteners in items with few if any calories, such as diet soda, may heighten appetite.
Yet the same review (published in the American Journal of Clinical Nutrition) also reported that artificial sweeteners eaten in combination with or in foods containing calories don’t increase appetite. Similarly, a new study in the journal Appetite showed that eating an artificially sweetened appetizer—versus one that’s sugar-sweetened—before a meal didn’t stoke participants’ appetites.
Since the 2009 review, two studies have come out on the effect on appetite of noncaloric, artificially sweetened beverages. The findings are conflicting—one study found that they increased levels of a feel-full hormone, while the other study showed no change.
There’s a lot of uncertainty, but if you want something sweet, choosing items that are artificially sweetened can help you save calories. However, for overall health, I agree with Barry Popkin, Ph.D., distinguished professor of global nutrition at the University of North Carolina that “it’s best to limit your consumption of added sweeteners”—artificial or not.
MY THOUGHTS
Good advice. Might as well take it.
By Brierley Wright, M.S., R.D., July/August 2010
A. I’d hope not, since lots of people use artificial sweeteners to control calories. But the research on the topic isn’t so straightforward—in fact, the effect of these sweeteners on your appetite may depend on the form in which you’re consuming them.
A 2009 review concluded that artificial sweeteners in items with few if any calories, such as diet soda, may heighten appetite.
Yet the same review (published in the American Journal of Clinical Nutrition) also reported that artificial sweeteners eaten in combination with or in foods containing calories don’t increase appetite. Similarly, a new study in the journal Appetite showed that eating an artificially sweetened appetizer—versus one that’s sugar-sweetened—before a meal didn’t stoke participants’ appetites.
Since the 2009 review, two studies have come out on the effect on appetite of noncaloric, artificially sweetened beverages. The findings are conflicting—one study found that they increased levels of a feel-full hormone, while the other study showed no change.
There’s a lot of uncertainty, but if you want something sweet, choosing items that are artificially sweetened can help you save calories. However, for overall health, I agree with Barry Popkin, Ph.D., distinguished professor of global nutrition at the University of North Carolina that “it’s best to limit your consumption of added sweeteners”—artificial or not.
MY THOUGHTS
Good advice. Might as well take it.
Monday, May 2, 2011
SEAFOOD FOR WEIGHT LOSS
Your Weight-Loss Food: Eat Seafood
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 01, 2011
Here’s a tip that your heart and your stomach will love: eat seafood.
Fish is a great heart-healthy addition to any diet. The American Heart Association recommends at least one serving per week, primarily for its cardiovascular benefits – it improves cholesterol levels, may lower blood pressure and reduces the risk of cardiac events like heart attacks.
But if that doesn’t get you to eat seafood, maybe this will: Eating fish is associated with losing weight. We are not taking about breaded, fried, or fast-food fish that comes served as a “-wich,” has an “O” after the filet, or arrives in a basket with a side of curly fries and hush puppies. Enjoy fresh fish pan seared, broiled, grilled or sushi style to get the benefits without the breading and batter. Studies show that lean fish (like cod) and fatty fish (like salmon) both help with weight loss. Fresh fish is expensive, but canned tuna works to reduce weight too.
As with many dieting strategies, it is not just about what are you doing, but also about what you are no longer doing. If you eat seafood (cooked in a healthy way), you’re not eating red meat, fried chicken or fast food.
MY THOUGHTS
I'm taking note that seafood here is fish. Nothing else was mentioned. Coz seafood to me is shrimps an crabs and squid. I'm going to assume they are still healthier than red meat.
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 01, 2011
Here’s a tip that your heart and your stomach will love: eat seafood.
Fish is a great heart-healthy addition to any diet. The American Heart Association recommends at least one serving per week, primarily for its cardiovascular benefits – it improves cholesterol levels, may lower blood pressure and reduces the risk of cardiac events like heart attacks.
But if that doesn’t get you to eat seafood, maybe this will: Eating fish is associated with losing weight. We are not taking about breaded, fried, or fast-food fish that comes served as a “-wich,” has an “O” after the filet, or arrives in a basket with a side of curly fries and hush puppies. Enjoy fresh fish pan seared, broiled, grilled or sushi style to get the benefits without the breading and batter. Studies show that lean fish (like cod) and fatty fish (like salmon) both help with weight loss. Fresh fish is expensive, but canned tuna works to reduce weight too.
As with many dieting strategies, it is not just about what are you doing, but also about what you are no longer doing. If you eat seafood (cooked in a healthy way), you’re not eating red meat, fried chicken or fast food.
MY THOUGHTS
I'm taking note that seafood here is fish. Nothing else was mentioned. Coz seafood to me is shrimps an crabs and squid. I'm going to assume they are still healthier than red meat.
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
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.
Wednesday, March 30, 2011
ARE SOME TYPE OF SUGAR BETTER THAN OTHERS?
ARE SOME TYPE OF SUGAR BETTER THAN OTHERS?
From the Article 'Q&A - Are Some Types of Sugar Better Than Others?'
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 25, 2011
Q: My daughter drinks soy milk, which has cane sugar. Is this any better than the sugar in regular milk?
- Monica H.
A: Hi Monica,
Sugar comes in many different forms, but for the most part, it all has very little nutritional benefit.
Cane sugar contains fructose; the same sugar found in fruit. The sugar found in regular milk is called lactose. You'll notice both types of sugar have something in common – the "ose" ending. Any time you see that ending listed in an ingredient, it indicates some form of sugar. While these naturally-occurring sugars found in milk and fruit are better than added, highly processed sugars – such as high fructose corn syrup – they still can have negative effects on your health.
Sugar in any form can hamper your immune system by limiting your white blood cells' ability to ward off infection. It also lowers your body's production of leptin, a critical appetite-suppressing hormone.
My suggestion is to try almond milk, which has no sugar and comes in great-tasting unsweetened flavors, including vanilla and chocolate.
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
That's not good news for people with sweet tooth. I guess suagr in any form must be taken in moderation.
From the Article 'Q&A - Are Some Types of Sugar Better Than Others?'
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 25, 2011
Q: My daughter drinks soy milk, which has cane sugar. Is this any better than the sugar in regular milk?
- Monica H.
A: Hi Monica,
Sugar comes in many different forms, but for the most part, it all has very little nutritional benefit.
Cane sugar contains fructose; the same sugar found in fruit. The sugar found in regular milk is called lactose. You'll notice both types of sugar have something in common – the "ose" ending. Any time you see that ending listed in an ingredient, it indicates some form of sugar. While these naturally-occurring sugars found in milk and fruit are better than added, highly processed sugars – such as high fructose corn syrup – they still can have negative effects on your health.
Sugar in any form can hamper your immune system by limiting your white blood cells' ability to ward off infection. It also lowers your body's production of leptin, a critical appetite-suppressing hormone.
My suggestion is to try almond milk, which has no sugar and comes in great-tasting unsweetened flavors, including vanilla and chocolate.
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
That's not good news for people with sweet tooth. I guess suagr in any form must be taken in moderation.
Tuesday, March 15, 2011
WHAT'S LOW-CARB BREAD?
WHAT'S A LOW-CARB BREAD?
from the article "How to Find Healthy, Lower-Carb Bread"
Which Breads have a Lower Glycemic Index?
By Laura Dolson, About.com Guide
Updated February 21, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Recently a friend said to me, "I'm not going to stop eating bread, so tell me which one to eat." For people who only want to cut back somewhat on their carbohydrate intake, this isn't a bad approach. However, before I go on, I do want to say that those of us who follow a low-carb diet must just cannot eat much bread unless we eat special low-carb breads, or make our own, such as my flax meal bread.
Why does bread cause blood sugar to rise?
Grains like wheat are mostly starch, and starch is made up of long strings of glucose. These starch molecules begin to break down into sugars in the mouth, because of enzymes in saliva. By the time they get through the stomach, most starches have been converted to sugar. But there are exceptions, and these are things to pay attention to when buying bread.
What to Look For when Buying Bread
1. Less "Usable" Carbohydrate - that is, subtract the fiber from the total carbohydrate (more on this here). This is far and away the most important thing when figuring out a food's effect on blood glucose (how glycemic it is). All the other factors really pale in comparison. If you are counting carbs, you must read the label and see how much carbohydrate you are eating. But even if you don't care to do carb counting, do take a look at a few loaves of bread to get familiar with how much carbohydrate they contain.
2. Thin Bread - Obviously, smaller or thinner bread usually has less carbohydrate, because it has less of everything! However watch out for very dense thin bread (often imported) as this can be similar to regular bread in the amount of starch.
3. Lots of Fiber - Some breads substitute fiber for some of the starch in the bread, reducing calories as well as carbohydrate. However, more fiber doesn't necessarily mean a smaller impact on blood sugar, if that fiber is simply added to the other ingredients, rather than being a substitute for the starch. Again, subtract the fiber from the total carbohydrate to figure this out.
4. Rough, Grainy Texture - The more finely ground a kernel of wheat or other grain is, the more quickly the starch will break down into sugar. There has been an effort by some bread manufacturers to make 100% whole grain bread that is softer, with a texture that is more like white bread. The problem is that this bread is generally every bit as glycemic as white bread. On the other hand, bread with is more roughly-textured will, generally, be less glycemic. The best bread for this purpose has visible pieces of grains - some cracked wheat bread is like this.
5. Sprouted Grain Bread - There has not been much research on this, but some preliminary evidence shows that sprouted grain bread does not cause as high or fast of a blood sugar rise as regular bread. However, sprouted grains are not entirely fiber, as some bread labels claim, so read labels carefully if they are claiming large amounts of fiber and very low "net carbs" on sprouted grain breads. I have heard reports from people who's blood sugar goes up from these breads.
6. High Protein Breads - Some breads use a lot of wheat gluten instead of the whole grain. Since gluten is the protein part of the wheat, these breads can be good bets.
7. Sourdough Bread - Sourdough bread has been shown to produce a less glycemic response than regular bread. One study comparing white sourdough bread with regular whole wheat bread showed that the sourdough bread was less glycemic.
MY THOUGHTS
i can live without rice. but not without bread. the thing with whole wheat bread is that most people don't like the taste. you actually need to acquire the taste. what's more exciting is, according to this article, the rougher the texture the better. i can never force the kids to eat whole wheat. they say it tastes like cardboard. as if they've eaten cardboard. but then, they don't need to lose weight.
from the article "How to Find Healthy, Lower-Carb Bread"
Which Breads have a Lower Glycemic Index?
By Laura Dolson, About.com Guide
Updated February 21, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Recently a friend said to me, "I'm not going to stop eating bread, so tell me which one to eat." For people who only want to cut back somewhat on their carbohydrate intake, this isn't a bad approach. However, before I go on, I do want to say that those of us who follow a low-carb diet must just cannot eat much bread unless we eat special low-carb breads, or make our own, such as my flax meal bread.
Why does bread cause blood sugar to rise?
Grains like wheat are mostly starch, and starch is made up of long strings of glucose. These starch molecules begin to break down into sugars in the mouth, because of enzymes in saliva. By the time they get through the stomach, most starches have been converted to sugar. But there are exceptions, and these are things to pay attention to when buying bread.
What to Look For when Buying Bread
1. Less "Usable" Carbohydrate - that is, subtract the fiber from the total carbohydrate (more on this here). This is far and away the most important thing when figuring out a food's effect on blood glucose (how glycemic it is). All the other factors really pale in comparison. If you are counting carbs, you must read the label and see how much carbohydrate you are eating. But even if you don't care to do carb counting, do take a look at a few loaves of bread to get familiar with how much carbohydrate they contain.
2. Thin Bread - Obviously, smaller or thinner bread usually has less carbohydrate, because it has less of everything! However watch out for very dense thin bread (often imported) as this can be similar to regular bread in the amount of starch.
3. Lots of Fiber - Some breads substitute fiber for some of the starch in the bread, reducing calories as well as carbohydrate. However, more fiber doesn't necessarily mean a smaller impact on blood sugar, if that fiber is simply added to the other ingredients, rather than being a substitute for the starch. Again, subtract the fiber from the total carbohydrate to figure this out.
4. Rough, Grainy Texture - The more finely ground a kernel of wheat or other grain is, the more quickly the starch will break down into sugar. There has been an effort by some bread manufacturers to make 100% whole grain bread that is softer, with a texture that is more like white bread. The problem is that this bread is generally every bit as glycemic as white bread. On the other hand, bread with is more roughly-textured will, generally, be less glycemic. The best bread for this purpose has visible pieces of grains - some cracked wheat bread is like this.
5. Sprouted Grain Bread - There has not been much research on this, but some preliminary evidence shows that sprouted grain bread does not cause as high or fast of a blood sugar rise as regular bread. However, sprouted grains are not entirely fiber, as some bread labels claim, so read labels carefully if they are claiming large amounts of fiber and very low "net carbs" on sprouted grain breads. I have heard reports from people who's blood sugar goes up from these breads.
6. High Protein Breads - Some breads use a lot of wheat gluten instead of the whole grain. Since gluten is the protein part of the wheat, these breads can be good bets.
7. Sourdough Bread - Sourdough bread has been shown to produce a less glycemic response than regular bread. One study comparing white sourdough bread with regular whole wheat bread showed that the sourdough bread was less glycemic.
MY THOUGHTS
i can live without rice. but not without bread. the thing with whole wheat bread is that most people don't like the taste. you actually need to acquire the taste. what's more exciting is, according to this article, the rougher the texture the better. i can never force the kids to eat whole wheat. they say it tastes like cardboard. as if they've eaten cardboard. but then, they don't need to lose weight.
Thursday, February 10, 2011
SMART SALAD TOPPERS
Smart Salad Toppers
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published February 07, 2011
You’ve probably been advised to avoid lots of salad toppings in order to lose weight. But who really wants to chomp on a bunch of leaves? Luckily, there are many toppings that are both low in calories and high in taste. Try these satisfying swaps for a diet-friendly salad you’ll actually look forward to eating:
* Ditch the deli meat cubes, which can add up to 100 calories and six grams of fat for just eight to 10 little pieces. Instead, dig into the beans, which are virtually fat-free, loaded with vitamins such as folate, and packed with hunger-quelling fiber. From garbanzo beans to kidney and black beans, the possibilities are endless!
* Bag the bacon bits, and sprinkle on sunflower seeds instead. They’re a great source of magnesium, not to mention heart-healthy unsaturated fats.
* If you love the crunch of croutons, crumble on some flavored rice cakes instead. They’ll add the texture you crave, without all the unnecessary oil.
* When it comes time to dress your masterpiece, drizzle, don’t drench. In general, stay away from creamy varieties such as ranch and thousand island; these are loaded with calories and unhealthy fats. Opt instead for a tablespoon of oil-based vinaigrette. Or better yet, try my favorite: a tablespoon of flaxseed oil on your salad will deliver a nutty flavor rich in omega-3s that you and your body will love.
Your coach,
Jorge Cruise
MY THOUGHTS
i should really learn to eat beans. i see beans in almost all weight loss advise. weight loss attempts should really include salads and these are great toppings. except for the beans, of course.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published February 07, 2011
You’ve probably been advised to avoid lots of salad toppings in order to lose weight. But who really wants to chomp on a bunch of leaves? Luckily, there are many toppings that are both low in calories and high in taste. Try these satisfying swaps for a diet-friendly salad you’ll actually look forward to eating:
* Ditch the deli meat cubes, which can add up to 100 calories and six grams of fat for just eight to 10 little pieces. Instead, dig into the beans, which are virtually fat-free, loaded with vitamins such as folate, and packed with hunger-quelling fiber. From garbanzo beans to kidney and black beans, the possibilities are endless!
* Bag the bacon bits, and sprinkle on sunflower seeds instead. They’re a great source of magnesium, not to mention heart-healthy unsaturated fats.
* If you love the crunch of croutons, crumble on some flavored rice cakes instead. They’ll add the texture you crave, without all the unnecessary oil.
* When it comes time to dress your masterpiece, drizzle, don’t drench. In general, stay away from creamy varieties such as ranch and thousand island; these are loaded with calories and unhealthy fats. Opt instead for a tablespoon of oil-based vinaigrette. Or better yet, try my favorite: a tablespoon of flaxseed oil on your salad will deliver a nutty flavor rich in omega-3s that you and your body will love.
Your coach,
Jorge Cruise
MY THOUGHTS
i should really learn to eat beans. i see beans in almost all weight loss advise. weight loss attempts should really include salads and these are great toppings. except for the beans, of course.
Tuesday, February 1, 2011
Healthy Snack Ideas: Carbs and Protein
Healthy Snack Ideas: Carbs and Protein
From the Article "9 Ways To Beat A Snack Attack"
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published January 13, 2011
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.
MY THOUGHTS
i can't imagine the celery-peanut butter combination. the cheese and pear sounds delicious. and yes, the decaf coffee. i should get myself some almonds.
From the Article "9 Ways To Beat A Snack Attack"
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published January 13, 2011
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.
MY THOUGHTS
i can't imagine the celery-peanut butter combination. the cheese and pear sounds delicious. and yes, the decaf coffee. i should get myself some almonds.
Saturday, January 29, 2011
BUILDING MUSCLE, LOSING FAT
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!
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!
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
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
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!!!
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.
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