Foods for Weight Loss. NOT for Weight Gain

The Healthy-Diet Foods That Health Experts Really Eat

By Lisa Whitmore

The good-for-you staples, snacks, and treats that health experts are really eating—plus, how you add them to your diet.

Staples

Almond Butter

“When I need a boost after a workout, I’ll eat a small spoonful right out of the jar,” says Kathy Kaehler, a fitness expert in Los Angeles. A bonus: Studies show that eating almonds can help reduce your risk of cardiovascular disease.

Frozen Grapes

“If I crave ice cream at night, I have a handful of these instead,” says Lacey Stone, a fitness professional in New York City. “They’re so sweet, they do the job.”

 Sardines

“Believe it or not, I’ve loved them since I was a kid,” says Elisa Zied, a registered dietitian in New York City and the author of Nutrition at Your Fingertips ($19, amazon.com.) “They’re rich in heart-healthy omega-3 fatty acids.” She eats them straight from the can: “But no heads or tails, please!”

 Greek Yogurt

“It’s one of my favorite foods,” says Yvonne Castaneda, a fitness manager at the Sports Club/LA, in Miami, who eats it with berries, honey, and almonds. Plain Greek yogurt is generally higher in protein and lower in sugar than regular yogurt, so it helps keep blood sugar stable and staves off a midmorning crash.

 Salmon

“The healthy fats help me focus and perform better,” says Tiffany Boucher, a trainer at Equinox in New York City. “I’ll put a few fillets in a Ziploc Zip’n Steam bag, throw it in the microwave, and have dinner for several nights—no need to prep food after a long workday.”

Shredded Wheat

“It provides fiber, which fills me up, and I have it with fruit for even more nutrients,” says Zied, who adds a sliced banana to her bowl before pouring on skim milk. “Shredded wheat is a great choice because it has very little added sodium. That’s rare when it comes to ready-to-eat cereals.”

Parmesan Cheese

“You don’t need much to get a lot of taste payoff,” says Lisa Drayer, a registered dietitian in New York City and the author of The Beauty Diet ($23, amazon.com). She sprinkles it on pasta, salads, and soups. Parmesan packs more calcium than many other cheeses: One ounce provides over 30 percent of most women’s daily recommended intake.

Seltzer

Naturally, every expert extolled the virtues of plain water. But, yes, even they get bored with it sometimes. Drayer switches it up with seltzer: “I add a splash of cranberry or orange juice—sweet, easy, and refreshing.” Those not watching calories should feel free to go with up to a 50/50 mix, says Drayer.

 Apples

“I eat one almost every day,” says Michael Kaplan, a doctor of osteopathic medicine and the chief medical officer of the Center for Medical Weight Loss, headquartered in Tarrytown, New York. They’re full of fiber and antioxidants and may help reduce your risk of developing colon and liver cancers. “A Brazilian study even found that eating three apples daily may aid in weight loss,” says Kaplan.

 Whole-Grain Cereals

Several experts like the cholesterol-lowering benefits of whole-grain cereals, such as classic Cheerios and steel-cut oats. Drayer mixes Newman’s Sweet Enough Cinnamon Fiber Flakes with Kashi Heart to Heart to add variety. “It makes for a more interesting breakfast,” she says.

 Energy Bars

“If I don’t get to sit down for a proper breakfast, this is a good substitute,” says Boucher, who likes Luna Blueberry Bliss and Vanilla Almond bars. “These have 8 to 10 grams of protein and provide one-third of my daily calcium.” New York City trainer David Kirsch loves the ease of bars so much that he created his own, called the Kirschbar. “It contains whey protein and six grams of fiber,” he says. “And best of all, it tastes like real food.”

 Chocolate Milk

“Some foodie friends may be shocked to hear this, but I drink eight ounces of organic chocolate skim milk most mornings, with breakfast or after my workout,” says Zied. (Research suggests that the mix of protein and carbohydrates in chocolate milk can make it an effective postexercise recovery drink.) The childhood favorite is loaded with calcium and vitamin D. Zied counts it as a nutritious treat. “I just cut back on added sugar elsewhere,” she says.

 Hard-Boiled Eggs

“Eggs have an undeserved bad reputation,” says Kaplan, who enjoys up to two daily. In fact, eggs contain nutrients that can benefit your eyes, brain, and hair. And according to one study, they may help prevent blood clots, which could lower the risk of a stroke or a heart attack. Chicago trainer Don Scott, at Jim Karas Personal Training, calls them “my no-fuss, easy-transport snack.”

 Unsalted Nuts

“I stash them in my bag, my car—they’re great for on-the-go,” says Sara Haley, a trainer in Los Angeles, who likes nuts for their protein and good fats. They can help lower cholesterol, and one study showed that walnuts in particular have strong antioxidant benefits. Haley buys them in single-serving packets at Whole Foods to keep portions in check: “Even healthy calories can add up.”

 Dried Apples

“I love to carry these in my bag for a good, quick source of energy,” says Castaneda, who mixes hers with a handful of nuts for a balanced snack. Chewy and sweet, “they stay fresh much longer than a whole apple,” she says.

 Surprises

Twizzlers

“They’re my non-chocolate candy of choice,” says Zied. “My husband and I split a pack at the movies, or I keep them in the pantry and indulge every few days.” Zied’s key to fitting these into her diet? “I limit myself to about three at a time,” she says. (A “health” benefit: They’re low in fat.)

 Caramels

“When I want something sweet after a meal, I reach for these,” says Haley. Since caramels take a while to eat, you can stop at one or two and still be satisfied. (Of course, a tooth brushing afterward is required.)

 Skinny Cow Ice Cream Cones

“These are fun, satisfying, low-fat, and only 150 calories,” says Drayer. (Her favorite flavor: Chocolate With Fudge.) She eats one a few times a week and even OKs them for weight-loss clients: “They’re portion-controlled, so you don’t lose sight of how much you’re eating, the way you can with a carton of ice cream.”

 Peanut M&M’s

“I love my peanut M&M’s,” says Zied. And as far as candy is concerned, she says, they’re a decent choice: “Peanuts are packed with healthy unsaturated fats and protein.” Zied prefers them over other goodies, such as cookies, and doles out one serving of 10 to 12 pieces. “At Halloween I buy the kid-size packs for an even more controlled portion.”

 Yogurt-Covered Pretzels

When she’s not in the mood for caramels, Haley grabs a handful of these as dessert. But only a small handful, since one cup contains nearly 400 calories. “I need to hide these in the back of my refrigerator or else I eat too many,” Haley admits.

 MY THOUGHTS

I love all of these food for weight loss and  not for weight gain.  So, how come I'm not losing weight?  'Coz I'm not eating them!

Well, I've eaten these foods for weight loss at one time on another.  Except for the Yogurt-Covered pretzels (looks absolutely delicious).  It's a fact, eating them won't contribute to weight gain.  In moderation, of course.  If you gobble them up, your attempts at weight loss will go down the drain.

Taste Bud and Weight Loss

Taste bud training is new weight loss tool
From: AAP
August 13, 2011 12:52AM

http://www.heraldsun.com.au/news/breaking-news/taste-bud-training-is-new-weight-loss-tool/story-e6frf7jx-1226114134473

SCIENTISTS have come up with a novel way of helping overweight people drop some kilos - retraining their taste buds.

Australian researchers have found that overweight and obese people who regularly tuck into fatty foods are less able to taste fat.

As fat promotes fullness, if a person is insensitive to fat their body will not send out signals telling them they are full and need to stop eating.

However the researchers found that switching to a low fat diet made people more sensitive to tasting fat, increasing their ability to feel full faster and stop overeating.

The findings by scientists at Deakin University's Centre for Physical Activity and Nutrition Research builds on their discovery in 2010 of a taste bud that detects fat.

For the latest study, 19 people of a healthy weight and another 12 who were overweight or obese were put on a low-fat diet for four weeks and a high-fat diet for another month.

The participants were all given samples of custard after following the low-fat diet and each could taste which ones had lower amounts of fat.

However when they switched to a high-fat diet it was only the people of a healthy weight who showed any change in their ability to recognise different fat levels.

While the healthy weight people were less able to taste different fat levels in custard, those who were overweight or obese showed no change in their sensitivity to fat.

The centre's Associate Professor Russell Keast said the study showed being on a low-fat diet makes overweight and obese people more sensitive to fatty tastes.

"It was interesting that we could improve fat sensitivity of overweight/obese people with low fat diets - in a sense train their tastebuds to be more sensitive to fat," he said.

"This provides hope that their body may be able to adapt over a period of time, thereby responding to dietary fat in a similar way as a healthy weight person."

But Assoc Prof Keast said simply switching to a low fat diet was not necessarily the only way to help obese people lose weight.

Scientists still did not have a complete understanding of the role genetics played in obesity and more studies were needed to determine if different types of fat could affect how sensitive people become to detecting fatty foods, he said.

Another possible key to weight loss could be linked to whether specific foods or different types of fat can make people less or more sensitive to tasting fat.

Assoc Prof Keast said the centre's study had revealed that the participants who were less sensitive to fatty tastes tended to eat more meat and high-fat dairy foods.

He said if scientists could work out whether eating certain fats helped people feel fuller, the concentrations of those specific fats could be increased in foods which could possibly then be marketed as weight-loss products.

"Everything comes down to the response to what you are eating," he said.

"It's certainly not as easy as saying this is the only solution.

"Overweight and obesity is a result of multiple factors and excess consumption of fat is only one of them."

The study was published in the International Journal of Obesity and Clinical Nutrition.

MY THOUGHTS

I guess we acquire the taste for something when we eat it often.  Which means that the moe we eat healthy food the more we will crave for it?  I don't know.  It remains to be seen.

BAN THE BREADBASKET FOR WEIGHT LOSS

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!

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.

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?

ARE SOME TYPE OF SUGAR BETTER THAN OTHERS?

ARE SOME TYPE OF SUGAR BETTER THAN OTHERS?

From the Article 'Q&A - Are Some Types of Sugar Better Than Others?'
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 25, 2011

Q: My daughter drinks soy milk, which has cane sugar. Is this any better than the sugar in regular milk?

- Monica H.

A: Hi Monica,

Sugar comes in many different forms, but for the most part, it all has very little nutritional benefit.

Cane sugar contains fructose; the same sugar found in fruit. The sugar found in regular milk is called lactose. You'll notice both types of sugar have something in common – the "ose" ending. Any time you see that ending listed in an ingredient, it indicates some form of sugar. While these naturally-occurring sugars found in milk and fruit are better than added, highly processed sugars – such as high fructose corn syrup – they still can have negative effects on your health.

Sugar in any form can hamper your immune system by limiting your white blood cells' ability to ward off infection. It also lowers your body's production of leptin, a critical appetite-suppressing hormone.

My suggestion is to try almond milk, which has no sugar and comes in great-tasting unsweetened flavors, including vanilla and chocolate.

Your coach,
Jorge Cruise

For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.

MY THOUGHTS

That's not good news for people with sweet tooth. I guess suagr in any form must be taken in moderation.

EAT UP ON YOUR DAY OFF

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.

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.

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.

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.

A 'WAIST OF TIME'

A 'Waist' of Time
Daily Inspiration
By John H. Sklare, Ed.D, LifeScript Personal Coach
Published April 10, 2009
http://www.lifescript.com/Body/Diet/Lose-weight/A_Waist_of_Time.aspx

We are all responsible for the shape and condition of our body and health. Sure, some people have medical conditions that can cause weight gain, but for the most part, each of us controls how healthy and fit we are. This came to mind the other day as I was talking to a friend about something he was asked to do at work. My friend used the phrase “a waste of time.” That made me think about those of you who find yourself a bit heavier and less healthy than you would like to be.

In a sense, we all have a waist of time. The shape and girth of your waist is definitely a side effect of time. After all, it takes time to acquire a large and unhealthy waist, just as it takes time to acquire a slim and toned one. Each health choice you make is literally a contribution and an investment in your waist of time. Over time, your waist will come to represent the choices you’ve made. If you make healthful choices, you will eventually get that slim and trim look you dream about. But if you make unhealthful choices, you will take your health and body in the exact opposite direction. So, what kind of waist of time are you working on?

Wishing You Great Health,
Dr. John H. Sklare
www.innerdiet.com

MY THOUGHTS

today is a "waist of time" day for me. a carbo-loading day. awful. walking and dancing couldn't shakeit off.i feel lousy.

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.

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

Choosing a Breakfast Cereal

How To Choosing a Breakfast Cereal
by Shereen Jegtvig, About.com Guide
Updated November 12, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Breakfast is the most important meal of the day. You may be too busy in the morning to prepare a large breakfast, so you choose between skipping breakfast altogether or relying on breakfast cereals. What could be easier than pouring dry cereal into a bowl and adding some milk?

Chances are, the breakfast cereal aisle at your grocery still will be loaded with colorful boxes and bags of dry cereal. The bright colors and cute characters on the packages may get your attention, but you need to look beyond the advertising to find out which cereals are best for you -- here's how:

Difficulty: Average
Time Required: 5 to 10 minutes
Here's How:

1. Look for the Nutrition Facts label on the side or back of the package. This is where you'll find all the information you need to know. You're going to look at sugar, fiber, vitamins and minerals, and the ingredients list.

2. Choose a breakfast cereal that has 5 grams of sugar or less per serving, and use fresh berries, sliced fruit or raisins to add sweetness to your cereal. Avoid cereals with lots of sugar. Some sugary cereals have 10 grams of sugar (that's about 3 teaspoons), or more, in one serving (usually 3/4 to 1 cup). Think about how much cereal you really eat. Many people eat two or three servings at a time.

3. Choose a cereal that is high in fiber -- at least three grams per serving. You'll find the most fiber in high-fiber cereals such as shredded wheat, oat cereals, puffed wheat and bran cereals. Usually the more sugar a cereal has, the less fiber it has per serving. The sugary cereals typically have about 1 gram per serving.

4. Look for cereals that are fortified with vitamins and minerals. If you eat a healthful diet rich in fruits and vegetables, whole grains, healthy protein sources and non- or low-fat dairy products, you probably don't have to worry about getting enough vitamins and minerals. If your diet isn't so good, or you're buying cereal for a child who is a picky eater, getting those extra vitamins and minerals is a good idea. The amounts of fortified nutrients vary among cereals, but look for cereals with added calcium, vitamin D, folic acid and vitamin C.

5. Look over the ingredients list. You want to see the words "whole grain" or "whole wheat" listed as the first ingredient. You may also wish to avoid cereals that contain artificial flavoring and colorings.

Tips:

1. Look past the colorful packaging to find the Nutrition Facts label.
2. Don't shop when you're hungry so you aren't as tempted by the sweet-as-candy cereals.
3. Keep your breakfast healthy. Add non-fat milk, soy beverage or rice beverage to your cereal.
4. Add extra fiber to your healthy breakfast cereal with fresh sliced fruits or berries.

MY THOUGHTS

there you have it. not all cereals are created equal. i don't know about you. me,i like reading food labels. you know what the real problem is. i also like those colorful cereal packages. because they are ones that are super delicious - sweet and oh so sweet. so, i do away with the cereals. i have the eggs.

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.

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.

Making Healthier Meals

10 Tips for Making Healthier Meals

Who says family meals aren't any fun when you're trying to get healthier? Dinner-time doesn't have to prove a dieting-dilemma. Keep these healthier-meal-making tips in mind. You'll find your weight loss efforts don't have to fall by the wayside when you pull up a chair to the dinner table.

1. Times are Lean
These days, meat is much leaner than it has been due to trimming efforts on the part of meatpackers. Beef labeled as "loin", "round" and "extra lean" are your best choices. According to The Wisconsin Beef Council, cuts like top round, tenderloin or sirloin qualify as lean, healthy selections.

Roasting, baking, grilling, braising and broiling are healthy meat-cooking methods. Use non-stick pans and choose cooking sprays over oil or butter during preparation. Another way to reduce fat is to strain cooked ground beef and rinse it with hot water. (Drain it well before you continue the recipe.) Be sure to keep portion sizes in check.

2. Be Choosy About Chicken
Sure, chicken is a great American dinner mainstay, but many of us turn a potentially diet-friendly staple into something considerably less than healthful. Say no to fried patties, chicken fingers, nuggets and franks. Switch to broiling, roasting, baking or steaming. Use a non-stick pan with cooking spray, broth or wine.

Keep in mind that dark meat contains about twice as much fat as white meat. Also, chicken skin is fattening. You can remove the skin yourself before cooking, choose skinless varieties, or take off the skin before you eat it. Basically, however you choose to avoid it ... just make sure you do.

3. Trim Up that Turkey
If you're preparing a turkey, why not cook the stuffing separately? You will reduce its fat content by preventing the turkey fat from soaking into the dressing. Try to use less butter or margarine when preparing the stuffing. Don't forget to skim the fat off of the gravy with a gravy separator or by refrigerating it. Leave the drumsticks for the kids; as with chicken, choose light meat over dark and you'll save quite a few calories.

4. It's Getting Steamy in Here ...
Serve steamed vegetables instead of heavy casseroles or cheese-based dishes. Steaming or microwaving veggies means you don't have to add any fat during preparation; choose lemon juice, herbs, or vinegar over margarine. Use herbs and spices or imitation butter sprinkles as seasoning instead of butter, oil or cheese.

If steamed vegetables don't suit your taste buds, reduce the amount of oil you use if you sauté them. Broth or flavored vinegar makes a great substitute for oil.

5. Go for Grains
Whenever you have the chance, choose whole grains as your bread choice. For example, you could choose whole grain breading for stuffing preparation; whole grain dinner rolls; whole wheat bread for sandwiches; and wild rice instead of white.

All types of white bread are high in refined sugar and pack in more calories than grains. These refined sugars are some of the "bad carbs" we hear so much about these days. If you still crave white bread occasionally, choose a "lite" or diet version, which will save you a few calories.

6. Virtually "Veggie"
Pretend you've gone vegetarian for a while. If you're still hungry after the main course, choose vegetables as seconds, rather than meat- or bread-based dishes. Try to choose healthier options like steamed or boiled veggies instead of casseroles or those topped off with butter or cheese.

By selecting healthier fare when you go for another helping instead of the entrée, you'll take in fewer extra calories and fat while adding more fiber. A second round of small portions of a variety of dishes will be much more satisfying than a little more of the main dish.

An even better alternative to second helpings is to get up and get your mind off eating. Taking a walk or playing with the family pet are great diversions. By moving on, you may find you're not still hungry after all, and forgo seconds entirely.

7. Powder Your ... Dessert?
Got milk? Trade it in for the powdered variety when baking and you'll save yourself a lot of fats and calories. A visitor wrote in to suggest that using evaporated skim milk in her favorite recipes instead of cream or milk has been one of the changes that led her to an 80 pound weight loss! Add equal parts water to replace milk or use it straight from the can as a substitute in recipes calling for heavy cream.

8. Fruit as a Finisher
Instead of pie or cake for dessert, offer fruit-based fare like fondue, fruit cocktail, yogurt parfait, or, simply a fresh piece fruit. Not only will this reduce the fat and calorie content of your meal's finale, most folks find fruit more refreshing than sweets. After all, by dessert we're usually eating out of sheer habit anyway, not from hunger, so why "waist" the calories? You'll be surprised at how easy it really is to satisfy your sweet tooth.

9. Another Divine Dessert
When making sundaes for the kids, choose sugar free ice cream or reduced- or non-fat frozen yogurt. Non-fat, reduced-calorie whipped topping is almost identical in flavor and texture to its higher-calorie counterpart. Try topping sundaes with all-fruit spread rather than chocolate or caramel syrup. If portions tend to get out of control, serve less ice cream in smaller dishes.

10. Make Smart Substitutions
Try some fat-fighting baking substitutions: Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in desserts; crushed graham crackers are a healthier alternative to pie crusts; replace 1 egg with 2 egg whites or ¼ cup of egg substitute; replace half of the oil in dessert recipes with an equal amount of unsweetened applesauce; use reduced- or non-fat frozen yogurt instead of ice cream on pies.

MY THOUGHTS

this is easy when you're on your own. but with family? and with kids? a constant challenge. my family loves carbonara.i do, too. but it's too rich. i wanted a healthy (?) alternative. for our new year fare,i made some changes. i made it a carbonara buffet where you get to choose what you put on it. and i made a separate sauce (minus the cream)of extra virgin olive oil with garlic andlots of herbs.just a couple of spoonfuls on your pasta and you have your festive pasta with less calories.