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.
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Tuesday, May 10, 2011
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.
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.
Saturday, March 19, 2011
EAT UP ONCE A WEEK
Eat Up on Your Day Off
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 17, 2011
Giving your body a break from rigorous exercise is essential for boosting your calorie- and fat-burning powers. But did you know that every week you should also take a day-long vacation from your meal regimen – and eat more? Studies have shown if you eat double the amount of calories you usually eat in one day, you will actually speed up your metabolism by 9% for the following 24 hours.
That doesn’t mean you should double the amount of calories you’re eating every day; it just gives you complete freedom with your food choices once a week. I believe deprivation will only lead to bingeing, so this practice will allow you a small break and ensure that you're not deprived of your favorite foods.
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
best advice i've heard so far. no wonder most diet fads are for 6 days only.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 17, 2011
Giving your body a break from rigorous exercise is essential for boosting your calorie- and fat-burning powers. But did you know that every week you should also take a day-long vacation from your meal regimen – and eat more? Studies have shown if you eat double the amount of calories you usually eat in one day, you will actually speed up your metabolism by 9% for the following 24 hours.
That doesn’t mean you should double the amount of calories you’re eating every day; it just gives you complete freedom with your food choices once a week. I believe deprivation will only lead to bingeing, so this practice will allow you a small break and ensure that you're not deprived of your favorite foods.
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
best advice i've heard so far. no wonder most diet fads are for 6 days only.
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, 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.
Friday, March 4, 2011
THE RED MEAT MYTH
The Red Meat Myth
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published January 30, 2011
Ditch the red meat and other animal products – they’re high in saturated fat. At least that’s what some experts say. But is there truth to this belief? Not exactly!
The terms “saturated fat” and “animal fat” are used interchangeably by the media and even health professionals, but they’re quite different! Yes, excessive intake of saturated fats is bad for your heart, but half of the fat in red meat is unsaturated – a fact that most anti-beef advocates fail to realize.
Actually, the most common saturate found in beef and dairy products is stearic acid, which may help to reduce plasma and liver cholesterol by reducing intestinal cholesterol absorption. Stearic acid intake also helps to prevent arterial clotting and the formation of fatty deposits within the arteries. So don’t let the hype deter you from enjoying a tender, flavorful cut of beef on occasion.
To your body transformation success,
Joel Marion
MY THOUGHTS
that's good news. beef is actually good for us. the bad news - cross out canned, corned beef from your grocery list.
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published January 30, 2011
Ditch the red meat and other animal products – they’re high in saturated fat. At least that’s what some experts say. But is there truth to this belief? Not exactly!
The terms “saturated fat” and “animal fat” are used interchangeably by the media and even health professionals, but they’re quite different! Yes, excessive intake of saturated fats is bad for your heart, but half of the fat in red meat is unsaturated – a fact that most anti-beef advocates fail to realize.
Actually, the most common saturate found in beef and dairy products is stearic acid, which may help to reduce plasma and liver cholesterol by reducing intestinal cholesterol absorption. Stearic acid intake also helps to prevent arterial clotting and the formation of fatty deposits within the arteries. So don’t let the hype deter you from enjoying a tender, flavorful cut of beef on occasion.
To your body transformation success,
Joel Marion
MY THOUGHTS
that's good news. beef is actually good for us. the bad news - cross out canned, corned beef from your grocery list.
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.
Sunday, February 20, 2011
EAT PINE NUTS
Your Weight-Loss Solution: Eat Pine Nuts!
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published February 11, 2011
Sometimes natural foods and modern chemistry come together in the most delicious way. Pine nuts - the edible seeds of pines - are a newly recognized source of phytonutrients, which are the offspring of nature and healthy chemicals that can do our bodies good.
Pine nut oil contains pinolenic acid, a fatty acid that stimulates the body to produce two natural appetite suppressants: the hormones cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). Interestingly, there is a long history of people in Siberia munching on pine nuts or taking a tablespoon of pine nut oil to suppress their hunger when food becomes scarce.
So how can we get them into modern American diets?
The good news is that they’re readily available, delicious and low in calories. A tablespoon of pine nuts contains only about 60 calories and makes an easy (and convenient) snack when you’re driving to appointments in your car or when you need something to curb your appetite at your desk. Pine nuts can also be deliciously mixed into yogurt, cottage cheese, pasta or green salads.
Companies are also marketing pine nut oil in supplement form - capsules, chocolates, bars, and shakes to name a few - and, according to their own research studies, pine nut oil supplementation is associated with a drop of 7%-10% in calorie consumption.
They might be worth a try in your new healthy-eating diet.
Always look up!
Jamie
MY THOUGHTS
love pine nuts! especially when it's mixed with pesto. needs to be processed, of course, into a paste. together with all those garlic and basil and extra virgin olive oil.
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published February 11, 2011
Sometimes natural foods and modern chemistry come together in the most delicious way. Pine nuts - the edible seeds of pines - are a newly recognized source of phytonutrients, which are the offspring of nature and healthy chemicals that can do our bodies good.
Pine nut oil contains pinolenic acid, a fatty acid that stimulates the body to produce two natural appetite suppressants: the hormones cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). Interestingly, there is a long history of people in Siberia munching on pine nuts or taking a tablespoon of pine nut oil to suppress their hunger when food becomes scarce.
So how can we get them into modern American diets?
The good news is that they’re readily available, delicious and low in calories. A tablespoon of pine nuts contains only about 60 calories and makes an easy (and convenient) snack when you’re driving to appointments in your car or when you need something to curb your appetite at your desk. Pine nuts can also be deliciously mixed into yogurt, cottage cheese, pasta or green salads.
Companies are also marketing pine nut oil in supplement form - capsules, chocolates, bars, and shakes to name a few - and, according to their own research studies, pine nut oil supplementation is associated with a drop of 7%-10% in calorie consumption.
They might be worth a try in your new healthy-eating diet.
Always look up!
Jamie
MY THOUGHTS
love pine nuts! especially when it's mixed with pesto. needs to be processed, of course, into a paste. together with all those garlic and basil and extra virgin olive oil.
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.
Sunday, February 6, 2011
TAKE SMALL STEPS
Take Small Steps Toward Great Health
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 21, 2011
Don’t be so hard on yourself as you take steps toward living a healthier life. Focus on the positive changes you’ve made in your life already, from new, healthier foods to a new way of thinking about exercise. You’ve committed yourself to living a longer, better life. Imagine this transformation as you would a baby who learns to walk after learning to crawl. Take baby steps toward your health and fitness goals, and don’t set unreasonable goals.
As someone who has already taken positive steps toward good nutrition and fitness, you have already scaled the largest obstacle. Know that in time you’ll be sprinting, but commend yourself for the remarkable progress you’ve made so far. Now that you have the tools to walk, experience life from a new perspective and continue to set new goals. Before long you’ll be enjoying an incredible new way of living and continuing forward with more confidence, more energy and a whole new outlook for the future.
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've been avoiding the weighing scale. i was afraid i'd be disappointed and therefore forget about losing weight altogether. this article reminded me to be patient -to not drive myself too hard, to just relax but continue with a healthy lifestyle. weighing scales don't lie. unless it's broken. but who cares? for as long as you feel better, numbers are only secondary.
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 21, 2011
Don’t be so hard on yourself as you take steps toward living a healthier life. Focus on the positive changes you’ve made in your life already, from new, healthier foods to a new way of thinking about exercise. You’ve committed yourself to living a longer, better life. Imagine this transformation as you would a baby who learns to walk after learning to crawl. Take baby steps toward your health and fitness goals, and don’t set unreasonable goals.
As someone who has already taken positive steps toward good nutrition and fitness, you have already scaled the largest obstacle. Know that in time you’ll be sprinting, but commend yourself for the remarkable progress you’ve made so far. Now that you have the tools to walk, experience life from a new perspective and continue to set new goals. Before long you’ll be enjoying an incredible new way of living and continuing forward with more confidence, more energy and a whole new outlook for the future.
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've been avoiding the weighing scale. i was afraid i'd be disappointed and therefore forget about losing weight altogether. this article reminded me to be patient -to not drive myself too hard, to just relax but continue with a healthy lifestyle. weighing scales don't lie. unless it's broken. but who cares? for as long as you feel better, numbers are only secondary.
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.
Wednesday, January 26, 2011
Late Night? Grab A Snack!
Late Night? Grab A Snack!
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published January 21, 2011
http://www.lifescript.com/Body/Diet/Diet-tips/Late_Night_Grab_a_Snack.aspx?utm_campaign=2011-01-21-70745&utm_source=diet-fitness&utm_medium=email&utm_content=fitness-tip_Late%20Night%20Grab%20a%20Snack&VID=70745&FromNL=1&sc_date=20110121T000000
Although typically shunned by the weight-loss community, a little pre-bedtime snack can yield quite a few benefits when done right. It can’t fall into the typical carb-laden munchie category: potato chips, cookies, etc. Instead, reach for a slow-digesting source of protein, such as chicken, fish or turkey.
These low-carb, high-protein choices won’t give rise to insulin (the major reason after-dinner snacks are discouraged), but will help fuel muscle tissue as you retire for the evening. For example, if you finished dinner at 7 p.m. and then ate nothing until you woke up the next morning at 7 a.m., you just went a full 12 hours without feeding your muscles. This is a sure recipe for muscle loss, especially when you’re dieting and already restricting calories.
Additionally, many proteins are rich in tryptophan – an amino acid that is often used in sleep-promoting supplements as it has been scientifically proven to have a relaxing effect on the mind and body.
For less hunger, a faster metabolism and better sleep, grab a protein-rich snack!
To your body transformation success,
Joel Marion
MY THOUGHTS
i cannot imagine myself eating fish or chicken or turkey in the middle of night. unless i'm out partying. or unless they are burgers. well,that's not a bad idea. just don't fry it.
To download a free copy of Joel’s 15-page rapid fat-loss report, visit Joelmarioncoaching.com
FREE DAILY DIET TIP
By Joel Marion, CISSN, NSCA-CPT
Published January 21, 2011
http://www.lifescript.com/Body/Diet/Diet-tips/Late_Night_Grab_a_Snack.aspx?utm_campaign=2011-01-21-70745&utm_source=diet-fitness&utm_medium=email&utm_content=fitness-tip_Late%20Night%20Grab%20a%20Snack&VID=70745&FromNL=1&sc_date=20110121T000000
Although typically shunned by the weight-loss community, a little pre-bedtime snack can yield quite a few benefits when done right. It can’t fall into the typical carb-laden munchie category: potato chips, cookies, etc. Instead, reach for a slow-digesting source of protein, such as chicken, fish or turkey.
These low-carb, high-protein choices won’t give rise to insulin (the major reason after-dinner snacks are discouraged), but will help fuel muscle tissue as you retire for the evening. For example, if you finished dinner at 7 p.m. and then ate nothing until you woke up the next morning at 7 a.m., you just went a full 12 hours without feeding your muscles. This is a sure recipe for muscle loss, especially when you’re dieting and already restricting calories.
Additionally, many proteins are rich in tryptophan – an amino acid that is often used in sleep-promoting supplements as it has been scientifically proven to have a relaxing effect on the mind and body.
For less hunger, a faster metabolism and better sleep, grab a protein-rich snack!
To your body transformation success,
Joel Marion
MY THOUGHTS
i cannot imagine myself eating fish or chicken or turkey in the middle of night. unless i'm out partying. or unless they are burgers. well,that's not a bad idea. just don't fry it.
To download a free copy of Joel’s 15-page rapid fat-loss report, visit Joelmarioncoaching.com
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
Rev up your Metabolism
7 Secrets to Revving Up Your Metabolism
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published December 09, 2010
Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can boost your metabolism. Use these 7 tips to rev up your inner engine. Plus, test your calorie IQ with our quiz...
If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak. But if your tank is teetering on half-empty, there's room for improvement. Use these 7 tips to rev up your metabolism.
Ladies, start your engines!
Secret #1: Get to bed early
The number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep deprivation can send your hunger and appetite hormones out of whack.
A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%.
This means double trouble for your fat cells: You end up eating more than you need, leaving you with extra pounds to show for it.
How much sleep do you need to avoid this? Some people swear by a few hours, but experts recommend 7-8 hours of uninterrupted sleep each night.
Read 7 Tips for a Good Night’s Sleep.
Secret #2: Get up earlier
Does your morning ritual consist only of showering, brushing your teeth and getting dressed? Then you’re neglecting two important activities that could boost your metabolism.
The first: Eat breakfast – and coffee doesn’t count. Skipping that bowl of oatmeal might sound harmless, but you’re missing the first opportunity of the day to jumpstart your metabolism.
Think of it in literal terms: Breakfast is “breaking” the overnight “fast” your body was in to conserve calories. Eating – especially a balanced breakfast every day – stimulates your metabolism.
Check out these 7 healthy breakfast ideas.
Secondly, you should exercise. Sure, you might struggle to throw off those cozy sheets – who doesn’t? – but it’s a battle worth winning. Why? It boosts your metabolism.
You’ll burn more calories throughout the day simply doing the same stuff you always do.
Even a 20-minute walk or jog will make a difference. So skip that second cup o’ joe and strap on your walking shoes instead.
Here are 5 morning exercises to start your day.
Secret #3: Move more
Sounds impossible, but you can - and should - work out every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout.
But don’t let cardio get all the metabolic-boosting glory. Weight training is important too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn daily.
Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but also it may help you burn more fat, according to recent research.
Hate exercise? Here are 12 workout tips.
Secret #4: Eat all day
Forget about three large square meals a day. Graze on healthy snacks or nosh on smaller meals instead.
Eating 5-6 small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power.
Keep healthy snacks (fruits, veggies, nuts, yogurt) with you throughout the day. Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need.
And don't skip meals. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day. But this is counterproductive: Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food.
So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to prepare for the next time you'll starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.
Enjoy these 7 quick and tasty snack ideas.
Secret #5: Raise a glass
The number on the scale may look good when you haven’t had enough water, but you’re risking major weight gain by not drinking enough.
Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for a cold one – water, that is – you reach for whatever snack is nearby.
A simple exercise in math may illustrate the importance of hydration:
8 ounces of water = 0 calories
1 candy bar from the office vending machine = 270 calories
Swapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless.
Some experts say that your body burns extra calories as it works to raise the temperature of icy water to your internal body temperature, although others disagree.
Still, water is refreshing and hydrating - and you’ll burn calories on your walk over to the fridge or fountain.
Secret #6: Eat spicy foods
Turning up the heat on your meals may do more than just add fun flavor. “Hot” foods, such as jalapeños, chili peppers and spices (like curry and cayenne), may increase body temperature.
Body temperature and metabolism are related: As you burn energy, heat is released. By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy.
Experts agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the faster you’ll stop eating. You can easily save yourself 100 calories at a meal by taking fewer bites, so pile on the hot sauce.
Secret #7: Count on calcium
Research shows that calcium, an essential mineral, can boost your basal metabolic rate, which boosts weight loss. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet boosted fat loss by 42%, compared to only 8% for just a low-calorie diet.
Studies also show that dairy lovers are less likely to suffer from metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease.
If you don’t eat enough calcium-rich dairy foods – such as yogurt, skim milk and low-fat cheeses – start adding them to your diet or take a daily calcium supplement.
Try these 7 calcium-rich recipes.
How Calorie-Conscious are You?
Although calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet trap isn't. How calorie-conscious are you? Find out with this quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
i hate waking up early. i love staying up late at night.most days, i hardly have time for exercise.i've been spending too much time on the computer. and ilove snacking. need i say more?
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published December 09, 2010
Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can boost your metabolism. Use these 7 tips to rev up your inner engine. Plus, test your calorie IQ with our quiz...
If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak. But if your tank is teetering on half-empty, there's room for improvement. Use these 7 tips to rev up your metabolism.
Ladies, start your engines!
Secret #1: Get to bed early
The number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep deprivation can send your hunger and appetite hormones out of whack.
A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%.
This means double trouble for your fat cells: You end up eating more than you need, leaving you with extra pounds to show for it.
How much sleep do you need to avoid this? Some people swear by a few hours, but experts recommend 7-8 hours of uninterrupted sleep each night.
Read 7 Tips for a Good Night’s Sleep.
Secret #2: Get up earlier
Does your morning ritual consist only of showering, brushing your teeth and getting dressed? Then you’re neglecting two important activities that could boost your metabolism.
The first: Eat breakfast – and coffee doesn’t count. Skipping that bowl of oatmeal might sound harmless, but you’re missing the first opportunity of the day to jumpstart your metabolism.
Think of it in literal terms: Breakfast is “breaking” the overnight “fast” your body was in to conserve calories. Eating – especially a balanced breakfast every day – stimulates your metabolism.
Check out these 7 healthy breakfast ideas.
Secondly, you should exercise. Sure, you might struggle to throw off those cozy sheets – who doesn’t? – but it’s a battle worth winning. Why? It boosts your metabolism.
You’ll burn more calories throughout the day simply doing the same stuff you always do.
Even a 20-minute walk or jog will make a difference. So skip that second cup o’ joe and strap on your walking shoes instead.
Here are 5 morning exercises to start your day.
Secret #3: Move more
Sounds impossible, but you can - and should - work out every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout.
But don’t let cardio get all the metabolic-boosting glory. Weight training is important too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn daily.
Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but also it may help you burn more fat, according to recent research.
Hate exercise? Here are 12 workout tips.
Secret #4: Eat all day
Forget about three large square meals a day. Graze on healthy snacks or nosh on smaller meals instead.
Eating 5-6 small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power.
Keep healthy snacks (fruits, veggies, nuts, yogurt) with you throughout the day. Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need.
And don't skip meals. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day. But this is counterproductive: Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food.
So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to prepare for the next time you'll starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.
Enjoy these 7 quick and tasty snack ideas.
Secret #5: Raise a glass
The number on the scale may look good when you haven’t had enough water, but you’re risking major weight gain by not drinking enough.
Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for a cold one – water, that is – you reach for whatever snack is nearby.
A simple exercise in math may illustrate the importance of hydration:
8 ounces of water = 0 calories
1 candy bar from the office vending machine = 270 calories
Swapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless.
Some experts say that your body burns extra calories as it works to raise the temperature of icy water to your internal body temperature, although others disagree.
Still, water is refreshing and hydrating - and you’ll burn calories on your walk over to the fridge or fountain.
Secret #6: Eat spicy foods
Turning up the heat on your meals may do more than just add fun flavor. “Hot” foods, such as jalapeños, chili peppers and spices (like curry and cayenne), may increase body temperature.
Body temperature and metabolism are related: As you burn energy, heat is released. By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy.
Experts agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the faster you’ll stop eating. You can easily save yourself 100 calories at a meal by taking fewer bites, so pile on the hot sauce.
Secret #7: Count on calcium
Research shows that calcium, an essential mineral, can boost your basal metabolic rate, which boosts weight loss. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet boosted fat loss by 42%, compared to only 8% for just a low-calorie diet.
Studies also show that dairy lovers are less likely to suffer from metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease.
If you don’t eat enough calcium-rich dairy foods – such as yogurt, skim milk and low-fat cheeses – start adding them to your diet or take a daily calcium supplement.
Try these 7 calcium-rich recipes.
How Calorie-Conscious are You?
Although calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet trap isn't. How calorie-conscious are you? Find out with this quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
i hate waking up early. i love staying up late at night.most days, i hardly have time for exercise.i've been spending too much time on the computer. and ilove snacking. need i say more?
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