Your Weight-Loss Solution: Ban the Breadbasket
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 30, 2011
Restaurant bread is generally high in calories and low in fiber – it will not fill you up as much as other foods. Also, we tend not to really “count” the bread we eat before our meals as part of our dinner, and this can lead to eating too much. Consider some strategies for reducing the breadbasket’s impact on your diet: Ask for the breadbasket to be half filled, or take just one item and then have the waiter remove the basket. Avoid butter and even olive oil - they add unwanted calories. Or just ask your waiter not to bring the basket to the table at all.
The typical restaurant customer eats at least two breadbasket items per meal, which runs you at least 300 calories each time you go out. It’s estimated that 40% of people eat out at least three times per week. Think about those business lunches with clients or meals at family restaurants on the weekend – that’s a lot of bread. Try multiplying the number of breadbaskets you come in contact with each month by 300 calories, and enjoy the savings in turning them away.
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
Do I really need to give up those breadbaskets? Or maybe sample 1 or 2 and not gobble up the whole thing - including the basket!
Showing posts with label counting calories. Show all posts
Showing posts with label counting calories. Show all posts
Monday, May 30, 2011
Tuesday, May 10, 2011
TAKEOUT FOOD AND WEIGHT LOSS
Your Weight-Loss Solution: Limit Takeout Food
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 09, 2011
Unless you live in New York, takeout and delivery options are pretty much limited to pizza and Chinese food. And here’s the real tip: both are heavy hitters – high in carbohydrates, fat and salt. If there are any vegetables, they are typically drowning in oil or melted cheese.
Sure, they taste great, but try to limit takeout or delivery to once a week – this includes weekends. The food you prepare at home will be healthier, and you will avoid the split-second decision making on the telephone that sometimes prompts you to make the less healthy choice at the last moment.
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
The real culprit here would be time. Well, maybe not. If you desire eating healthy so much, you'll find ways to manage your time-and your refrigerator-so you don't end up munching takeouts.
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published May 09, 2011
Unless you live in New York, takeout and delivery options are pretty much limited to pizza and Chinese food. And here’s the real tip: both are heavy hitters – high in carbohydrates, fat and salt. If there are any vegetables, they are typically drowning in oil or melted cheese.
Sure, they taste great, but try to limit takeout or delivery to once a week – this includes weekends. The food you prepare at home will be healthier, and you will avoid the split-second decision making on the telephone that sometimes prompts you to make the less healthy choice at the last moment.
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
The real culprit here would be time. Well, maybe not. If you desire eating healthy so much, you'll find ways to manage your time-and your refrigerator-so you don't end up munching takeouts.
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.
Wednesday, April 20, 2011
LOSE WEIGHT: SNEAK IN VEGGIES
Your Weight-Loss Food: Sneak in More Vegetables
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published April 20, 2011
You know that veggies are a great weight-loss food, but you might be having trouble getting more vegetables into your diet. Since the beginning of time, parents have been trying to get their kids to eat more vegetables. The latest tactic in this age-old struggle is to avoid the head-on confrontation over that plate of broccoli and trick toddlers by hiding vegetables in other foods, such as mashed potatoes, tomato sauce, muffins, or even ground beef.
Here’s the good weight-loss news. Even if you don’t have kids, you can still lower your calories by sneaking more vegetables into your own food.
Rather than make things complicated by thinking about how many shredded carrots you are going to bake into a chocolate cake, start simply by incorporating puréed vegetables into other foods. Steam vegetables until they are soft, and then purée them in a blender. Cauliflower and zucchini purée works great in creamy sauces like Alfredo, and it also adds some substance to your macaroni and cheese. You can use broccoli and spinach as a green addition to your pasta sauce, lasagna, or casserole, reducing the need for too much cheese or meat. Make a bender’s worth of puréed vegetables on Sunday and use it up by the end of the week – you will get more vegetables and take in less fat and fewer calories.
Always look up,
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
MY THOUGHTS
That is a wonderful area. Saves time, too.
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published April 20, 2011
You know that veggies are a great weight-loss food, but you might be having trouble getting more vegetables into your diet. Since the beginning of time, parents have been trying to get their kids to eat more vegetables. The latest tactic in this age-old struggle is to avoid the head-on confrontation over that plate of broccoli and trick toddlers by hiding vegetables in other foods, such as mashed potatoes, tomato sauce, muffins, or even ground beef.
Here’s the good weight-loss news. Even if you don’t have kids, you can still lower your calories by sneaking more vegetables into your own food.
Rather than make things complicated by thinking about how many shredded carrots you are going to bake into a chocolate cake, start simply by incorporating puréed vegetables into other foods. Steam vegetables until they are soft, and then purée them in a blender. Cauliflower and zucchini purée works great in creamy sauces like Alfredo, and it also adds some substance to your macaroni and cheese. You can use broccoli and spinach as a green addition to your pasta sauce, lasagna, or casserole, reducing the need for too much cheese or meat. Make a bender’s worth of puréed vegetables on Sunday and use it up by the end of the week – you will get more vegetables and take in less fat and fewer calories.
Always look up,
Jamie
Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.
MY THOUGHTS
That is a wonderful area. Saves time, too.
Friday, April 15, 2011
WAYS TO BEAT A SNACK ATTACK
9 Ways To Beat A Snack Attack
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published January 13, 2011
Between-meal eating isn’t necessarily a diet no-no. In fact, smart snacking can help you lose weight and control cravings. Here are 9 nutritionist-approved strategies for when the munchies hit...
It’s 3 p.m. and you’re hungry. Lunch was hours ago; dinner seems a long way off.
It’s the perfect time for a snack – and you don’t have to feel guilty about it – as long as you grab a smart nibble, not just anything from the lunchroom vending machine.
“Planned snacking holds you over between meals, provides a structured daily eating plan and creates an opportunity to provide good nutrients,” says Jaime Schwartz, M.S., R.D., a New York-based registered dietitian who works in public relations for food companies and associations.
Small snacks of 100-250 calories can keep you going through the day and prevent you from overeating at meals. They can even help control weight.
Here are 9 nutritionist-approved tactics for surviving a snack attack:
1. When a midafternoon slump hits
This isn’t the time to grab a cupcake from the bakery next door. Instead, “shoot for a protein and carbohydrate combo” for long-lasting energy, says Rosanne Rust, R.D., author of The Calorie Counter for Dummies (For Dummies).
High-quality carbs will give you energy for the rest of the afternoon and protein will hold you until dinnertime.
Dietitians’ Picks: Celery and peanut butter or 1 ounce reduced-fat cheese and a small pear.
If your energy is really flagging, try almonds with a cup of coffee and skim milk, suggests Chicago-based registered dietitian Sandy Sfikas.
Coffee is loaded with antioxidants, despite its bad rap, and is linked to lower rates of diabetes and heart disease. The almonds have crunch, protein and fat – the perfect recipe to satisfy hunger, she says.
2. When the vending machine is your only option
You still have smart-snacking choices from a vending machine: Pick fresh or canned fruit or low-fat yogurt, if available. If not, go for one of these better, but not ideal, options.
Dietitians' Picks:
* York Peppermint Patty: With only 140 calories and 1.5 grams saturated fat, this beats most candy bars.
* SunChips: A source of whole grain, 2 grams of fiber and a mere 5% daily sodium value, packed into 140 calories.
* Peanuts or almonds: All natural with good-for-you fats.
* Fig Newtons: Yes, they’re a cookie, but they have a couple grams of fiber.
What to Avoid:
* Pop Tarts: Basically a highly processed cookie with few vitamins and 400 calories for a 2-pack.
* Twix: 11 grams of saturated fat you don’t want or need.
* Combos Cheddar Cheese Pretzel Snacks: 240 calories with a quarter of your daily saturated fat limit and a third of your sodium limit.
* Keebler Vanilla Sugar Wafers: A 390-calorie sugar-fest with nearly a quarter of your daily saturated fat limit.
* Cheese crackers with peanut butter: Artificially colored, highly processed and 340 milligrams sodium all wrapped up in 220 calories.
3. When you’re craving salty snacks
Most Americans get more than the recommended 1,500 milligrams of sodium per day, so you don’t want a snack that will add too much to your daily tally (2,300 mg is the upper limit).
The key to enjoying salty snacks? Planning and portion control, Schwartz says. Snacks like chips and crackers are salted on the outside, so they’ll give your taste buds a powerful hit. You won't have to eat a lot to satisfy your craving.
Dietitians’ Picks: Munch a 1-ounce portion of potato chips, suggests Schwartz; they have the same sodium amount as a slice of bread.
Regular chips pack about 180 milligrams (mg) sodium per ounce, but lower-salt varieties like Frito-Lays’ Pinch of Salt have only 75 mg.
Choose baked chips and save about 30 calories per serving. Another option:
Enjoy a cup of lightly salted edamame (immature green soybeans), which also offer protein, fiber, vitamin C and some calcium. Available in the grocery store’s freezer section, you can buy them uncooked and microwave before eating. Or, buy pre-cooked edamame, thaw and sprinkle with salt.
4. When you’re craving sweet treats
Are you jonesing for a sugary treat right now? Give in!
Yielding to sweet cravings can be a smart diet strategy, says Jennifer Neily, R.D., a private-practice dietitian in Dallas.
If you resist and eat things you don’t want, you'll feel deprived. Besides, you’ll end up giving in anyway, she explains.
But if you savor sweet indulgences in reasonable portions, you probably won’t overindulge later in the day.
“Eat slowly, and enjoy the heck out of it,” Neily says.
Dietitians’ Picks: Dark chocolate with at least 70% cacao is Sfikas’ choice. It’s sweet, indulgently yummy and has a few health benefits too. Just a little bit – less than an ounce – can lower blood pressure and might even improve cholesterol levels, she explains.
But don’t go overboard: An ounce weighs in at about 150 calories.
“With dark chocolate, a little goes a long way,” Sfikas says.
For extra nutrition, think dried fruit.
Dried mangoes (without sugar-coating) “tastes like I’m eating candy,” says sports dietitian Deb Iovoli of Rochester, N.Y.
For a snack on the go, stash Sunsweet Ones, individually wrapped and deliciously sweet California prunes, in your purse. Pop four for only 100 calories and a bonus of 3 grams of fiber.
Another nutritious sweet snack solution: Vitalicious VitaTops muffin tops, in chocolate, raisin bran or banana nut flavors, are pre-portioned, all-natural 100-calorie treats with whole grains, at least 4 grams of tummy-filling fiber and 15 vitamins and minerals. They’re individually frozen, so drop one in your bag on your way out the door. It’ll be thawed at snack time.
5. Before your workout
Skip the snack if you’ve eaten in the last couple of hours and won’t be exercising for more than 60 minutes, Iovoli says. Otherwise, fuel your muscles with some healthy carbohydrates.
Dietitians’ Picks: Try a small box of raisins, a low-fat granola bar, a cup of low-fat yogurt or small piece of fruit, she suggests. They’re nutritious and have carbs to fuel your workout.
6. After your workout
“If you’re not doing a killer workout, don’t worry about rapidly refueling,” explains Massachusetts-based Nancy Clark, M.S., R.D., author of Nancy Clark’s Sports Nutrition Guidebook.
If weight loss is your goal, end your exercise just before a meal to avoid the extra calories of a recovery snack. Whether it’s a snack or meal, eat “some carbs to refuel muscles with a little protein to repair and build muscles,” she says.
Dietitians’ Picks: Graham crackers with peanut butter or yogurt sprinkled with whole-grain cereal are satisfying protein-carb combos, Clark says.
Or a simple cup of low-fat chocolate milk will do the trick. So will hummus with whole-grain crackers.
Again, be careful not to “refuel” so much that you undo your calorie-burn at the gym; 200 calories is the limit.
7. When you’re dieting
If you’re trying to lose weight, smart snacking can help keep pounds off.
It'll keep you from overeating at mealtime, Sfikas says.
The key is to have something healthy on hand, so you don’t get tempted by the cookie monster.
Dietitians’ Picks: “Pistachios are the skinny nut because they’re a good source of fiber and protein,” Neily says.
And because the shells slow you down, giving your body time to feel full.
As you’re snacking, keep the shells in front of you: “They act as a visual cue, fooling you into feeling full,” she adds. Eat 30 pistachios for just 100 calories.
Or drink your snack – and we don’t mean a cosmo or thin, watery drinks like sodas and fruit juices. They aren't filling and are loaded with sugar.
But that’s not true for vegetable juice. Researchers from the Baylor College of Medicine found that overweight men and women who drank one to two cups of low-sodium vegetable juice a day as part of a balanced diet increased their vegetable intake and lost an average of four pounds over the 12-week study period. Those who didn’t lost only one pound.
8. When you have dinnertime munchies
Do you sample the stew while you cook it? You might be consuming the equivalent of a meal before even sitting down to dinner.
Instead, nibble wisely to dampen hunger and boost your nutrient intake, says Rhode Island pediatric dietitian Katie Mulligan, M.S., R.D.
Dietitians’ Picks: The crunch of baby carrots keeps your jaw busy while slicing and stirring, Mulligan says. They pack a hefty nutritional punch too; one cup gives you more than a day’s supply of vitamin A and 3.5 grams of hunger-quelling fiber.
Even better than carrots? A variety of raw, crunchy vegetables. Make a big salad for dinner, tasting each fresh veggie as you cut it up.
9. When you’re going to a party
Have a small snack to take the edge off your appetite before a party so you’re less likely to overeat during the festivities, says Iovoli, the sports dietitian.
Dietitians’ Picks: Nibble a big piece of fruit or some cut-up veggies en route. Most fruits and vegetables are naturally rich in water and fiber, which quiet a rumbling tummy.
Lifescript Nutrition Expert Jill Weisenberger is a registered dietitian and certified diabetes educator.
MY THOUGHTS
Snacking is really something that we should plan for. The best is to bring your own healthy snacks to work. In a country of sweet, native rice cakes and bananas dipped in sugar, you'll be packing in unwanted calories during snack time.
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published January 13, 2011
Between-meal eating isn’t necessarily a diet no-no. In fact, smart snacking can help you lose weight and control cravings. Here are 9 nutritionist-approved strategies for when the munchies hit...
It’s 3 p.m. and you’re hungry. Lunch was hours ago; dinner seems a long way off.
It’s the perfect time for a snack – and you don’t have to feel guilty about it – as long as you grab a smart nibble, not just anything from the lunchroom vending machine.
“Planned snacking holds you over between meals, provides a structured daily eating plan and creates an opportunity to provide good nutrients,” says Jaime Schwartz, M.S., R.D., a New York-based registered dietitian who works in public relations for food companies and associations.
Small snacks of 100-250 calories can keep you going through the day and prevent you from overeating at meals. They can even help control weight.
Here are 9 nutritionist-approved tactics for surviving a snack attack:
1. When a midafternoon slump hits
This isn’t the time to grab a cupcake from the bakery next door. Instead, “shoot for a protein and carbohydrate combo” for long-lasting energy, says Rosanne Rust, R.D., author of The Calorie Counter for Dummies (For Dummies).
High-quality carbs will give you energy for the rest of the afternoon and protein will hold you until dinnertime.
Dietitians’ Picks: Celery and peanut butter or 1 ounce reduced-fat cheese and a small pear.
If your energy is really flagging, try almonds with a cup of coffee and skim milk, suggests Chicago-based registered dietitian Sandy Sfikas.
Coffee is loaded with antioxidants, despite its bad rap, and is linked to lower rates of diabetes and heart disease. The almonds have crunch, protein and fat – the perfect recipe to satisfy hunger, she says.
2. When the vending machine is your only option
You still have smart-snacking choices from a vending machine: Pick fresh or canned fruit or low-fat yogurt, if available. If not, go for one of these better, but not ideal, options.
Dietitians' Picks:
* York Peppermint Patty: With only 140 calories and 1.5 grams saturated fat, this beats most candy bars.
* SunChips: A source of whole grain, 2 grams of fiber and a mere 5% daily sodium value, packed into 140 calories.
* Peanuts or almonds: All natural with good-for-you fats.
* Fig Newtons: Yes, they’re a cookie, but they have a couple grams of fiber.
What to Avoid:
* Pop Tarts: Basically a highly processed cookie with few vitamins and 400 calories for a 2-pack.
* Twix: 11 grams of saturated fat you don’t want or need.
* Combos Cheddar Cheese Pretzel Snacks: 240 calories with a quarter of your daily saturated fat limit and a third of your sodium limit.
* Keebler Vanilla Sugar Wafers: A 390-calorie sugar-fest with nearly a quarter of your daily saturated fat limit.
* Cheese crackers with peanut butter: Artificially colored, highly processed and 340 milligrams sodium all wrapped up in 220 calories.
3. When you’re craving salty snacks
Most Americans get more than the recommended 1,500 milligrams of sodium per day, so you don’t want a snack that will add too much to your daily tally (2,300 mg is the upper limit).
The key to enjoying salty snacks? Planning and portion control, Schwartz says. Snacks like chips and crackers are salted on the outside, so they’ll give your taste buds a powerful hit. You won't have to eat a lot to satisfy your craving.
Dietitians’ Picks: Munch a 1-ounce portion of potato chips, suggests Schwartz; they have the same sodium amount as a slice of bread.
Regular chips pack about 180 milligrams (mg) sodium per ounce, but lower-salt varieties like Frito-Lays’ Pinch of Salt have only 75 mg.
Choose baked chips and save about 30 calories per serving. Another option:
Enjoy a cup of lightly salted edamame (immature green soybeans), which also offer protein, fiber, vitamin C and some calcium. Available in the grocery store’s freezer section, you can buy them uncooked and microwave before eating. Or, buy pre-cooked edamame, thaw and sprinkle with salt.
4. When you’re craving sweet treats
Are you jonesing for a sugary treat right now? Give in!
Yielding to sweet cravings can be a smart diet strategy, says Jennifer Neily, R.D., a private-practice dietitian in Dallas.
If you resist and eat things you don’t want, you'll feel deprived. Besides, you’ll end up giving in anyway, she explains.
But if you savor sweet indulgences in reasonable portions, you probably won’t overindulge later in the day.
“Eat slowly, and enjoy the heck out of it,” Neily says.
Dietitians’ Picks: Dark chocolate with at least 70% cacao is Sfikas’ choice. It’s sweet, indulgently yummy and has a few health benefits too. Just a little bit – less than an ounce – can lower blood pressure and might even improve cholesterol levels, she explains.
But don’t go overboard: An ounce weighs in at about 150 calories.
“With dark chocolate, a little goes a long way,” Sfikas says.
For extra nutrition, think dried fruit.
Dried mangoes (without sugar-coating) “tastes like I’m eating candy,” says sports dietitian Deb Iovoli of Rochester, N.Y.
For a snack on the go, stash Sunsweet Ones, individually wrapped and deliciously sweet California prunes, in your purse. Pop four for only 100 calories and a bonus of 3 grams of fiber.
Another nutritious sweet snack solution: Vitalicious VitaTops muffin tops, in chocolate, raisin bran or banana nut flavors, are pre-portioned, all-natural 100-calorie treats with whole grains, at least 4 grams of tummy-filling fiber and 15 vitamins and minerals. They’re individually frozen, so drop one in your bag on your way out the door. It’ll be thawed at snack time.
5. Before your workout
Skip the snack if you’ve eaten in the last couple of hours and won’t be exercising for more than 60 minutes, Iovoli says. Otherwise, fuel your muscles with some healthy carbohydrates.
Dietitians’ Picks: Try a small box of raisins, a low-fat granola bar, a cup of low-fat yogurt or small piece of fruit, she suggests. They’re nutritious and have carbs to fuel your workout.
6. After your workout
“If you’re not doing a killer workout, don’t worry about rapidly refueling,” explains Massachusetts-based Nancy Clark, M.S., R.D., author of Nancy Clark’s Sports Nutrition Guidebook.
If weight loss is your goal, end your exercise just before a meal to avoid the extra calories of a recovery snack. Whether it’s a snack or meal, eat “some carbs to refuel muscles with a little protein to repair and build muscles,” she says.
Dietitians’ Picks: Graham crackers with peanut butter or yogurt sprinkled with whole-grain cereal are satisfying protein-carb combos, Clark says.
Or a simple cup of low-fat chocolate milk will do the trick. So will hummus with whole-grain crackers.
Again, be careful not to “refuel” so much that you undo your calorie-burn at the gym; 200 calories is the limit.
7. When you’re dieting
If you’re trying to lose weight, smart snacking can help keep pounds off.
It'll keep you from overeating at mealtime, Sfikas says.
The key is to have something healthy on hand, so you don’t get tempted by the cookie monster.
Dietitians’ Picks: “Pistachios are the skinny nut because they’re a good source of fiber and protein,” Neily says.
And because the shells slow you down, giving your body time to feel full.
As you’re snacking, keep the shells in front of you: “They act as a visual cue, fooling you into feeling full,” she adds. Eat 30 pistachios for just 100 calories.
Or drink your snack – and we don’t mean a cosmo or thin, watery drinks like sodas and fruit juices. They aren't filling and are loaded with sugar.
But that’s not true for vegetable juice. Researchers from the Baylor College of Medicine found that overweight men and women who drank one to two cups of low-sodium vegetable juice a day as part of a balanced diet increased their vegetable intake and lost an average of four pounds over the 12-week study period. Those who didn’t lost only one pound.
8. When you have dinnertime munchies
Do you sample the stew while you cook it? You might be consuming the equivalent of a meal before even sitting down to dinner.
Instead, nibble wisely to dampen hunger and boost your nutrient intake, says Rhode Island pediatric dietitian Katie Mulligan, M.S., R.D.
Dietitians’ Picks: The crunch of baby carrots keeps your jaw busy while slicing and stirring, Mulligan says. They pack a hefty nutritional punch too; one cup gives you more than a day’s supply of vitamin A and 3.5 grams of hunger-quelling fiber.
Even better than carrots? A variety of raw, crunchy vegetables. Make a big salad for dinner, tasting each fresh veggie as you cut it up.
9. When you’re going to a party
Have a small snack to take the edge off your appetite before a party so you’re less likely to overeat during the festivities, says Iovoli, the sports dietitian.
Dietitians’ Picks: Nibble a big piece of fruit or some cut-up veggies en route. Most fruits and vegetables are naturally rich in water and fiber, which quiet a rumbling tummy.
Lifescript Nutrition Expert Jill Weisenberger is a registered dietitian and certified diabetes educator.
MY THOUGHTS
Snacking is really something that we should plan for. The best is to bring your own healthy snacks to work. In a country of sweet, native rice cakes and bananas dipped in sugar, you'll be packing in unwanted calories during snack time.
Tuesday, April 12, 2011
IS YOUR COFFEE MAKING YOU FAT?
Could Your Coffee Make You Fat?
from www.ivillage.com
Let's say you start your day with a large latte from your local coffee shop. You feel like something a little sweeter today, so you add some vanilla syrup. Bad news: You might have just downed more than 400 calories!
Even if you branch out from coffee with a green tea or strawberry blended drink, a large size can contain nearly 20 teaspoons of sugar. Adding whipped cream ups the calories—and the fat content—even more.
But don't worry—there's no need to give up your morning java. You just have to know how to avoid ordering a sugar bomb. Here are three tricks to try:
1. Always ask for a smaller size and specify nonfat milk.
2. If you're craving a flavored syrup, try one that's sugar-free.
3. If you're up for it, go for the most straightforward yet healthiest option of all: A black coffee or tea with no added anything!
MY THOUGHTS
This is the major reason why I promised to go to Starbucks once a week.I used to have 2-3 cafe mochas. Working in the business district where Starbucks is in every corner is a surefire way to make you a coffee addict. Now I buy those light whipped creams, put in cocoa and the healthiest sweetener I can find. I get to enjoy my cafe mocha without adding up to my already very thick waistline (if you can still call it a waistline!).
from www.ivillage.com
Let's say you start your day with a large latte from your local coffee shop. You feel like something a little sweeter today, so you add some vanilla syrup. Bad news: You might have just downed more than 400 calories!
Even if you branch out from coffee with a green tea or strawberry blended drink, a large size can contain nearly 20 teaspoons of sugar. Adding whipped cream ups the calories—and the fat content—even more.
But don't worry—there's no need to give up your morning java. You just have to know how to avoid ordering a sugar bomb. Here are three tricks to try:
1. Always ask for a smaller size and specify nonfat milk.
2. If you're craving a flavored syrup, try one that's sugar-free.
3. If you're up for it, go for the most straightforward yet healthiest option of all: A black coffee or tea with no added anything!
MY THOUGHTS
This is the major reason why I promised to go to Starbucks once a week.I used to have 2-3 cafe mochas. Working in the business district where Starbucks is in every corner is a surefire way to make you a coffee addict. Now I buy those light whipped creams, put in cocoa and the healthiest sweetener I can find. I get to enjoy my cafe mocha without adding up to my already very thick waistline (if you can still call it a waistline!).
Friday, April 8, 2011
WATERING YOUR BODY
The Zen of Watering Plants
Daily Inspiration
John H. Sklare, Ed.D
Published February 22, 2008
I’m babysitting a friend’s plants while she is away for a few weeks. That’s a rather risky responsibility for anyone to ask me to take on because I don’t exactly have a green thumb. But being fully aware of the peril to her plants, she decided to leave them with me anyway. I had a rather interesting thought while I was tending to them the other morning (by tending I mean that my only responsibility is to keep them hydrated and to pick off any brown ends.) My secret ultimate goal, however, is simply not to kill them before she returns.
Anyway, if you’re like me, you’re not very good at knowing when to water. I tend to agonize over how much to give the plant every time. So there I was trying to decide whether I had watered too much or too little when it occurred to me how much this all related to over-eating and weight control. My thoughts wandered off to the following notion: If you thought about your body’s need for food in the same way you consider your plants’ need for water, you would be a lot more mindful of how much you eat. So my challenge for you today is to think about the way you currently treat and feed your body. With that said, when it’s meal time later today, think of your body as a plant that needs water. Would you consciously and purposely over-water your plants? I think not!
Wishing You Great Health,
Dr. John H. Sklare
MY THOUGHTS
So are you a dying plant? Is it lack of water or too much water?
Daily Inspiration
John H. Sklare, Ed.D
Published February 22, 2008
I’m babysitting a friend’s plants while she is away for a few weeks. That’s a rather risky responsibility for anyone to ask me to take on because I don’t exactly have a green thumb. But being fully aware of the peril to her plants, she decided to leave them with me anyway. I had a rather interesting thought while I was tending to them the other morning (by tending I mean that my only responsibility is to keep them hydrated and to pick off any brown ends.) My secret ultimate goal, however, is simply not to kill them before she returns.
Anyway, if you’re like me, you’re not very good at knowing when to water. I tend to agonize over how much to give the plant every time. So there I was trying to decide whether I had watered too much or too little when it occurred to me how much this all related to over-eating and weight control. My thoughts wandered off to the following notion: If you thought about your body’s need for food in the same way you consider your plants’ need for water, you would be a lot more mindful of how much you eat. So my challenge for you today is to think about the way you currently treat and feed your body. With that said, when it’s meal time later today, think of your body as a plant that needs water. Would you consciously and purposely over-water your plants? I think not!
Wishing You Great Health,
Dr. John H. Sklare
MY THOUGHTS
So are you a dying plant? Is it lack of water or too much water?
Sunday, March 27, 2011
PLAN HEALTHY MEALS
Healthy Meals 'Revolve' Around Good Planning
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published February 06, 2011
The trick to eating healthy is to plan ahead, plain and simple. One of my tricks is to have a rotating menu system that you use either weekly or monthly. For example, you would sit down and plan out 30 days worth of meals, snacks and treats at one time and then just reuse the same plan each month. This is also a great way to ensure you’re eating a balanced diet.
Start by planning out one week of dinners, and be sure to include a variety of healthful foods. On Sunday you might have barbecued chicken, on Monday a veggie casserole, on Tuesday grilled fish, on Wednesday lean pork or beef, etc.
If you have more than seven meal ideas, keep planning out the weeks until you run out of ideas. If you have enough recipes for a full month, rotate your plan monthly. For example, you’ll eat the same meals on March 15 as you did on February 15. Post your menu calendar on your fridge, and refer to it before you go grocery shopping. And don’t forget to make sure your pantry is packed with the basics. You’ll save hours trying to brainstorm new meal combinations.
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
Easy to say. Hard to do. I've seen a lot of households in this country. I can say, only one plans for their meals. And it's working out real fine for them. Well-balanced meals, very minimal wastage and no crowding of left-overs in the fridge. Maybe I should start on this meal planning this week. It will be challenging but it will be worth it.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published February 06, 2011
The trick to eating healthy is to plan ahead, plain and simple. One of my tricks is to have a rotating menu system that you use either weekly or monthly. For example, you would sit down and plan out 30 days worth of meals, snacks and treats at one time and then just reuse the same plan each month. This is also a great way to ensure you’re eating a balanced diet.
Start by planning out one week of dinners, and be sure to include a variety of healthful foods. On Sunday you might have barbecued chicken, on Monday a veggie casserole, on Tuesday grilled fish, on Wednesday lean pork or beef, etc.
If you have more than seven meal ideas, keep planning out the weeks until you run out of ideas. If you have enough recipes for a full month, rotate your plan monthly. For example, you’ll eat the same meals on March 15 as you did on February 15. Post your menu calendar on your fridge, and refer to it before you go grocery shopping. And don’t forget to make sure your pantry is packed with the basics. You’ll save hours trying to brainstorm new meal combinations.
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
Easy to say. Hard to do. I've seen a lot of households in this country. I can say, only one plans for their meals. And it's working out real fine for them. Well-balanced meals, very minimal wastage and no crowding of left-overs in the fridge. Maybe I should start on this meal planning this week. It will be challenging but it will be worth it.
Thursday, March 17, 2011
BREAD TO AVOID
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
Bread to Avoid
1. Bagels and Rolls - Bagels and rolls are often deceptive, in that they can contain 2, 3, or even 4 normal servings of bread. They also are far less likely to be 100% whole grain. However, there are also "thin bagels" in some markets now, and you could look for them.
2. Soft Bread - As mentioned above, soft bread is usually made from white and/or very finely ground flour which turns to sugar more quickly.
3. Sweet Breads - Obviously, any bread with added sugar is to be avoided, but most bread on the market is made with at least some sugar. A good rule is to avoid breads where one of the first five ingredients is sugar, honey, molasses, fructose, etc.
4. Alternative Grain Breads - Since wheat actually has more protein than most grains, alternative grain breads such as gluten-free breads are usually even higher in carbohydrate than breads made with wheat.
Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
Najjar, AM, Parsons, PM, et al. "The acute impact of ingestion of breads of varying composition on blood glucose, insulin and incretins following first and second meals." Human and Clinical Nutrition. Vol. 101, No. 3 391-398 (2009).
Najjar, AM. "The Impact of Breads of Varying Composition on Biomarkers of Glucose Metabolism in Overweight and Obese Adults." University of Guelph, December 2009
USDA National Nutrient Database for Standard Reference, Release 21.
MY THOUGHTS
why is it that things that are bad for you seem to be more appealing sometimes? i love bagel and sweet bread. especially those shiny ones that are so soft it's like sinking your teeth into cotton candy. yummy!
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
Bread to Avoid
1. Bagels and Rolls - Bagels and rolls are often deceptive, in that they can contain 2, 3, or even 4 normal servings of bread. They also are far less likely to be 100% whole grain. However, there are also "thin bagels" in some markets now, and you could look for them.
2. Soft Bread - As mentioned above, soft bread is usually made from white and/or very finely ground flour which turns to sugar more quickly.
3. Sweet Breads - Obviously, any bread with added sugar is to be avoided, but most bread on the market is made with at least some sugar. A good rule is to avoid breads where one of the first five ingredients is sugar, honey, molasses, fructose, etc.
4. Alternative Grain Breads - Since wheat actually has more protein than most grains, alternative grain breads such as gluten-free breads are usually even higher in carbohydrate than breads made with wheat.
Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
Najjar, AM, Parsons, PM, et al. "The acute impact of ingestion of breads of varying composition on blood glucose, insulin and incretins following first and second meals." Human and Clinical Nutrition. Vol. 101, No. 3 391-398 (2009).
Najjar, AM. "The Impact of Breads of Varying Composition on Biomarkers of Glucose Metabolism in Overweight and Obese Adults." University of Guelph, December 2009
USDA National Nutrient Database for Standard Reference, Release 21.
MY THOUGHTS
why is it that things that are bad for you seem to be more appealing sometimes? i love bagel and sweet bread. especially those shiny ones that are so soft it's like sinking your teeth into cotton candy. yummy!
Tuesday, February 22, 2011
Keeping a Food Log
Grab a Pen, and Shed Pounds Fast
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published February 07, 2011
If you want to be successful – really successful – with your diet program, you have to stay accountable for your diet actions. One way is to keep a food diary or log. By writing down what you eat and in what amounts, you’ll know exactly how close you came to hitting your daily calorie goals – there’s no uncertainty or ambiguity. Either you hit your targets or you didn’t, and that’s powerful accountability.
Without this type of accountability assessment in place, it’s easy to think you did well because you avoided junk food for a day, when in reality you really consumed many more calories than you actually burned. Of course, it’s almost impossible to account for every calorie day in and day out, so don’t let slightly imperfect numbers discourage you. Instead, learn to be realistic with your evaluation. As a general rule, if you’ve managed to come within 5% of your daily targets, you’re well on your way to winning the weight-loss battle!
To your body transformation success,
Joel Marion
MY THOUGHTS
are you up to it? i'm not! this is serious weight management. and i'm not that serious. even if i need to be.
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published February 07, 2011
If you want to be successful – really successful – with your diet program, you have to stay accountable for your diet actions. One way is to keep a food diary or log. By writing down what you eat and in what amounts, you’ll know exactly how close you came to hitting your daily calorie goals – there’s no uncertainty or ambiguity. Either you hit your targets or you didn’t, and that’s powerful accountability.
Without this type of accountability assessment in place, it’s easy to think you did well because you avoided junk food for a day, when in reality you really consumed many more calories than you actually burned. Of course, it’s almost impossible to account for every calorie day in and day out, so don’t let slightly imperfect numbers discourage you. Instead, learn to be realistic with your evaluation. As a general rule, if you’ve managed to come within 5% of your daily targets, you’re well on your way to winning the weight-loss battle!
To your body transformation success,
Joel Marion
MY THOUGHTS
are you up to it? i'm not! this is serious weight management. and i'm not that serious. even if i need to be.
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