1. “Eat real food.” This principle is at its core, simply true - my opinion has not changed after a year of testing this out. Every day I am increasingly convinced that our poor, industrially-driven dietary habits particularly in the West are largely responsible for most of the bigger health maladies we suffer today. Real food means to me minimally processed, preferably non-packaged foods. “Good” is organic at the grocery store; “Better” is organically grown (even if not certified) from a local farmer who you can look in the eye and ask intelligent questions; and “Best” is growing your own, right in that patch of ground that used to be your front yard.
2. “Eat smaller portions of real food.” As I’ve pointed out many times before, portion size in the West is out of control. And contrary to what we are told all the time, eating more of someone’s industrial product is NOT what’s best for us - It benefits the seller, but that’s about it.
3. “Eat slower. Take at least 20 minutes for every meal. One of the best tips I’ve read on this is to divide the amount of food on your plate into fourths, and then eat only 1/4 of it each 5 minutes that passes. After a while I’ve found that you do this by nature once you get used to it.” 2009 observation: I am going to do this tonight in fact. This is one area that has really eluded me in the last few months, but I know that it works.
4. Technique: put your fork down between bites. This is another habit that is easy to let go, as I have proved over the last 6 months. Time for an adjustment.
5. Use smaller plates, cups, and utensils. No change here; still applies in 2009.
6. Cut between meal snacking - using some smart techniques. This is one of those areas that still holds true, and if you play it right can actually be a benefit of a sagging economy. Rather than throwing in that $5 dollar iced coffee drink during the morning and afternoon lull, save the money and go with the following: First, try a glass of water. Second, if that doesn’t stop the craving, a small piece of the best dark chocolate you can afford. Third, if that doesn’t work, try a small, pre-rationed handful of almonds. If I follow these steps in order, I’m generally fine for another couple of hours.
7. When you’re eating out, skip the appetizer. This rule still holds true. With the portion size of a typical entree, there is simply no need for “frontloading” your meal with unneccesary calories. On the other hand, if you want the appetizer, order it - as your meal. But if I do, I sometimes tip a little better if possible, only because my bill will be less as a result of my food choice and the server will appreciate the good will. It’s not a rule really, but it feels right for me.
8. Limit certain types of foods to a few times a month. This is one aspect that is more true now than ever, particularly with our current economic state. While I don’t apply this to fruits and vegetables, I certainly do for meat consumption. In addition to the health benefits of a diet rich in vegetables, eating better cuts of non-industrial meat is not only healthier, but more feasible financially when you eat it less frequently. And despite what those beef industry commercials suggest, not everyone has steak 3 meals a day.
9. Be aware of how much you are putting in your mouth, and keep it small. Smaller bites, savoring each one. Sounds simple enough. And, still true.
10. Understand what it means to be not quite full, and be OK with that. I don’t believe that I’ve done an article yet on Hari Hachi Bu (the art of eating until you’re 80% full), but that is soon to come I hope. What are my observations on this now? It is undoubtedly difficult. And it becomes a true mental game, where we often hear that little voice in our head that says, “But I LIKE to eat a lot”. It’s difficult to overcome that voice, but it’s possible. On this, more to come.
11. Don’t eat in front of the television. This technique has really worked for me this year, and I stand by it. That said, I do watch Top Chef while enjoying a very small dish of the best quality ice cream I can afford. The biggest trick here is not eating it straight from the container - which is deadly to the waistline when you combine it with the distraction of television. If you’re going to watch while you eat, serve a small portion away from the television. Savor it; eat it slowly; and don’t go back for more.
12. Don’t eat in front of the computer. See the previous tip - the same applies. 2009 observation: As was the case in 2008, this is still my biggest weakness. In fact, I’ve let the “emergency nuts snack” get out of control on this one - I have a jar of nuts on my desk as we speak. I’ve got to change that.
There. Done.
13. Whenever possible, eat together as a family. This is still true in my mind, however there’s one big challenge for me. Having two small children, I spend more of my focus on what they’re eating and less than on what I’m eating. I’m looking for suggestions on this one, but I still maintain it’s a good principle not only for dietary health, but for familial emotional health as well.
14. Whenever possible, in addition to your family, take your meals with friends and coworkers. We have been moderately successful at this one, but I have found that it is easy to overeat in these situations as well. I think ultimately you can truly appreciate the food more in the company of others, but it requires diligence to not get carried away.
15. “Read the ingredients list of anything in a package, but pay less attention to the statistics. The general rule should be to strive to eat things that don’t require ingredients lists, like fruits and vegetables. But in real life, this is not always practical. That being said, the key is to focus on the contents, not the scientific descriptions. You should try to eat only things that are easily identifiable as real food, not chemically processed substitutes. If you focus on eating only real food, and in moderation, the other elements become less important (unless you suffer with food allergies of course). The emphasis should be on real food and less of it, not counting milligrams of any one element.” 2009: More true now than ever.
16. Use real sugar, preferably raw, even if only trace amounts of it. Don’t use chemical substitutes. Again, for 2009, this rule holds absolutely true. I just spent a year NOT consuming chemical sweeteners, and I didn’t suffer in the least. Actually, I do have one amendment to this: I now prefer Agave syrup for most sweetening. Agave is a great sweetener, and requires very little refining. It’s also a great substitute for simple syrup for the occasional mixed drink.
17. “Eat fat - but only eat real, high quality fats. [...] the key is moderation - if you eat a pound of Brie, you’ve gone to the dark side.” 2009 observations: I still strongly feel this is accurate. However, with one caveat: Fats, specifically great-tasting ones like real cheeses, are difficult to control on the moderation front. But my theory is the French succeed here because it’s awfully difficult to eat the stinkiest of cheeses. For practical purposes, take what you want from the block of cheese, and then put it away. This helps to prevent “nibbling” on the cheese left out on the counter.
18. Don’t rely on supplements - eat the real thing first, and supplement what you need. 2009? Still true, with one bit of advice: If you do take supplements, make sure they are not synthetic.
19. Focus on the reasons you are overeating, and address those first. in 2009 I did a fair bit of work here, but even after a year of self-analysis, I still have yet to control my emotional eating patterns effectively. 2009 may be the year that I seek professional help with emotionally-driven overeating, which I believe is at the heart of most of my struggles with weight.
20. Don’t eat fast food if at all possible - its not real food. This has been a great success for me, with one small exception: In Oregon and parts of Washington, we have a restaurant chain called Burgerville, which uses organic, grass-fed, locally grown products whenever possible. The bigger problem of course is it tastes really, really good. So it’s a little too easy to justify a stop at Burgerville on somewhat shaky “ethical” grounds. Granted, it’s not very often that we go here, but to be honest it’s more than it should be. This needs to change.
21. Avoid vending machines. Still true in 2009. If you work in an office or a building near these machines, it requires a small amount of planning ahead, but this is entirely possible, and entirely the correct choice.
22. “Don’t believe the “no pain no gain” philosophy. Regardless of what your gym coach told you, or what that aggressive personal trainer says, unless your goal is to be a body builder or a professional athlete, if you are practicing moderation, this philosophy is simply not true. In order to maintain health, eating should not be difficult. Exercise should be a pleasure, not a struggle. For those of us who simply want good health, if its painful, you’re not doing it right.”
In 2009, my opinion? Despite some disagreement among readers, I still stand by this statement. While pain can be a useful tool, I don’t think it’s strictly necessary. That said, there ought to be some “burn” going on; it just doesn’t have to be as painful as most “gung ho” advocates indicate. Let the disagreement begin.
23. Don’t apply the “if its not hard its not worth doing” philosophy to eating. 2009: Still true. This statement stemmed from a “diet counselor” who was clearly bitter in her feelings about diet. “Do you like Caesar Salad?” she asked. I replied, “Uh, yes I do…” She said, “Well get used to the idea that you’ll have to give that up. If you want to lose weight, forget eating Caesar salad again.” That diet, of course, didn’t work. And hopefully my embittered “counselor” moved on to a new career, perhaps in Credit Collection.
24. Learn to cook. Over the last year this has become, its fair to say, an obsession. My wife and I are systematically working our way through Julia Child’s Mastering the Art of French Cooking. I truly think this is key, particularly if you want to wean yourself from the industrial food products that many of us are used to.
25. Educate yourself on the diets of cultures that live longer and are generally in better health. 100% true. I would add only that if possible, it’s best to go visit those cultures, which we hope to pursue further in the coming years.
26. Reduce your coffee size to enjoy real cream - not “creamer”. I absolutely believe this is true, but I must admit: working at home as I do, it is terribly easy to “overdo” it by drinking coffee throughout the day. In 2009, I am considering eliminating coffee in favor of Yerba Mate tea, which I also enjoy, and for which I don’t need cream.
27. If you are a coffee drinker, develop an appreciation for espresso. I am hopeful that in 2009 we’ll be able to pick up a quality espresso machine. I am a little particular on this and have my eyes set on one that I of course cannot afford, but with some planning and saving hopefully we’ll be able to pick one up sometime soon without breaking out a credit card.
28. Avoid packaged juices. Juice is one of my biggest weaknesses, because it feeds my inate and powerful sweet tooth. I find that when I drink juice, I stimulate sugar cravings terribly for the rest of the day. I really try to limit juice intake, even going as far as asking my wife to refrain from keeping it in the house. That said, there are a few juices that I do enjoy on occasion, including pomegranate juice from POM. I like the flavor, and it’s expensive enough that I rarely can justify the expense - a built-in moderation feature.
29. Buy the best food you can afford. After a year of doing this, I have to say that it is the most important aspect in my opinion of eating in moderation. A food budget is a balancing act. For the more expensive cheeses that we buy, we have reduced our coffee and packaged foods (we still eat a few) budget. This year we will continue to grow our own produce, which also reduces the overall cost of food for us especially with a family of four. I am hopeful that this year we will have a better handle on our food budget (and our budget in general) - once I find out exactly how much we’re spending, I’ll share the information.
30. Retrain yourself away from the “breakfast is the most important meal of the day” mindset. 2009: THIS one, I think needs a little correction. After reading many, many arguments in favor of eating breakfast, I think I missed the mark on this one in some ways. My original reasoning was that if you overeat at breakfast, you’ll just overeat later. I still think that is true; however, I took it to the extreme and started skipping breakfast altogether, which is a big mistake. I am not entirely convinced of the metabolic reasons yet only because I think this is a matter of conditioning (considering the lack of heavy breakfast in many “lighter” cultures); however I am sure that if I reach lunchtime and am starving, I make bad choices. Better to start out with a whole, light breakfast, than to skip it only to be desperate for anything to eat later.
31. Eat at regular times. This is still true, though I am admittedly not good at it. I tend to eat breakfast sometime in mid-morning, lunch somewhere in mid-afternoon, and dinner at a regular time. I think this is one of my problems, and I need to work on a better morning and afternoon eating schedule.
32. Keep junk food out of the house. To me, this one is obviously true for 90% of us. If you are one of the lucky few who don’t have this weakness, good for you. But for me, this is a necessity.
33. Don’t be in a big rush to lose the weight. This is for me, in the top 3 lessons that carry the most, ahem, weight. I lost 25 lbs or so last year, which is what I would have shot for in a month on some of the crazy diets I’ve tried. Rather, I’m very happy with those results. This is a lifelong process of health improvement; not to mention, it took me 37 years to get to this point. It’s madness to think it will turn around, permanently, overnight.
NEW FOR 2009:
34. Skip the afternoon snack - in favor of afternoon tea. I think our friends across the pond have this correct - afternoon tea time seems to me to be a great idea. I did this today in fact, and it satisfied my slight hunger until dinner. Give it a try. Make the tea time an opportunity to sit quietly and contemplate where you’re at. Enjoy the moment - be present for your life, which will be one of the themes this year for Almost Fit.
35. Focus on broadening your tastes in food. There are so many cultures that eat incredibly healthy foods, often out of necessity. Broadening your taste can lead to tremendous, healthful discoveries. This is something that we are also passing on to our children, who these days will eat pretty much anything - a fact for which I am convinced is at least in part due to exposure.
36. Develop a better understanding of the ethics of food. Foods as they are presented by the food industry are just nice, tasty products that we shouldn’t worry our pretty little heads about - just trust the food industry and surely we won’t go wrong. Unfortunately, this is why we have an obesity epidemic, and quite bluntly, family tragedy from things like poisoned peanut butter - our misplaced trust in a) the marketers to tell us what we should eat, and b) the government to look out for us. Neither is even close to a good source of information on what we feed ourselves and our kids, as they always have an agenda that puts consumers squarely in the last position.
37. Use tools, like social media, to your advantage. I am an active Twitter user and have been for some time. One of the benefits? I follow a number of great health bloggers, inspirational/motivational writers, and generally just good people. I find great inspiration and motivation in their suggestions throughout the day. One great example is a Twitter user I follow posts “nudges” throughout the day to remind followers to get up and move around a bit, or grab a glass of water. This is useful for me, particularly working by myself.
38. Be careful with the calories in wine. I have found that surprise surprise - when one glass of wine at dinner is good, two glasses is often a little better. It’s easy to overdo it - not in an alcohol/sobriety sense necessarily (though that is certainly a reasonable concern), but in the unwanted calories in particular. One glass is usually all I need; I just need to remember that especially after a hard day.
39. Consider (as in think about) trying moderate fasting. Many, many cultures use fasting as part of their dietary regime. I am currently fascinated with this, and plan on trying it sometime this year as an Almost Fit documented experiment. But for me, it is fasting moderately; I don’t intend to go more than a day on a fast. But it’s definitely something I think may have health benefits beyond weight loss.
40. If you make enough for leftovers, pack the leftovers first. When you make a meal, before you serve it, set aside the leftover quantity you intend to eat the next day. I’ve read this tip in numerous places, and it really both makes sense, and works.
41. When possible, only bring to the table what you plan to eat. For me, if the bowl of pasta is on the table, it’s much easier to eat more than I need. If I serve myself in the kitchen, it’s one step more difficult to overeat on seconds.
42. Find the stress relievers that work for you - other than food. With the economy in the current state of disrepair, this for me is of critical importance. I will be exploring this over the coming year on Almost Fit, and welcome suggestions.
43. Don’t go to bed too late. This one is one of my most difficult habits to break, but one I’m set on accomplishing this year. When I stay up late, I eat more. Simple as that. If I go to bed early and rise early, I rarely eat much if anything before breakfast. This may be different for you, but I have a feeling that late night work sessions, or #afterhours as we say on Twitter, are not great for a healthful diet.
44. Action Feeds Motivation. I think the best thing you can do on the weight loss front is simple: get up and do something about it. It sounds simple, but I know for me, I spent an awful lot of time trying to find motivation to exercise, often with mediocre results. This year, I’m hoping to turn this on it’s head on a personal level - rather than waiting to be motivated to do something physical, I’m going to focus on getting up and doing it as a means of creating motivation. It’s a subtle distinction, but one that I feel is worth making. My intention is to feature great sources of motivation that focus on taking small, immediate actions that you can do with minimal planning. Plans are great. But action is what is always needed if you want to get anywhere.
Visit here for more information: http://tinyurl.com/cs6d8z
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Sunday, April 26, 2009
Thursday, April 23, 2009
How do you "lose" weight?
The most effective method for weight loss is reducing the number of calories you consume while increasing the number of calories you burn through physical activity.
To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food intake, by increasing physical activity, or ideally, by doing both.
For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound weight gain).
Likewise, if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.
Examples of calorie content of some popular foods and beverages include:
one slice original-style crust pepperoni pizza - 230 calories
one glass dry white wine - 160 calories
one can cola - 150 calories
one quarter-pound hamburger with cheese - 500 calories
one jumbo banana nut muffin - 580 calories
Any activities you do throughout the day are added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day.
For example, a 170-pound person who spends 45 minutes walking briskly will burn about 300 calories. The same time spent on housecleaning burns about 200 calories, and mowing the lawn for 45 minutes consumes around 275 calories.
For more, please read the Calories Burned During Fitness Activities article.
More Information: http://tinyurl.com/cs6d8z
.
To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food intake, by increasing physical activity, or ideally, by doing both.
For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound weight gain).
Likewise, if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.
Examples of calorie content of some popular foods and beverages include:
one slice original-style crust pepperoni pizza - 230 calories
one glass dry white wine - 160 calories
one can cola - 150 calories
one quarter-pound hamburger with cheese - 500 calories
one jumbo banana nut muffin - 580 calories
Any activities you do throughout the day are added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day.
For example, a 170-pound person who spends 45 minutes walking briskly will burn about 300 calories. The same time spent on housecleaning burns about 200 calories, and mowing the lawn for 45 minutes consumes around 275 calories.
For more, please read the Calories Burned During Fitness Activities article.
More Information: http://tinyurl.com/cs6d8z
.
15 Foods To Help You Lose Weight Fast
Want To Curb Your Appetite And Stop Sugar Cravings?
Then Put These On Your Grocery List.
Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.
1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.
2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.
3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.
4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.
5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.
6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.
8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.
9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.
14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).
15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.
Visit here : http://tinyurl.com/cs6d8z
.
Then Put These On Your Grocery List.
Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.
1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.
2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.
3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.
4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.
5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.
6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.
8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.
9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.
14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).
15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.
Visit here : http://tinyurl.com/cs6d8z
.
Comparing Popular Weight Loss Diets
Diet Plans & Programs
The "Skinny" on Popular Diet Plans
Author: Betty Kovacs, MS, RD
Conrad Stöppler, MD and Ruchi Mathur, MD
Weight Loss Seems Simple
The Atkins Diet
The Pritikin Principle
The Zone Diet
The South Beach Diet
Ornish Diet
Jenny Craig
Nutrisystem
Weight Watchers
Lose Weight, and Keep It Off
Pictures of Diet Tips - Slideshow
Related Diet Articles:Diet - on WebMD
Weight loss seems simple
A calorie is a calorie, the advice goes. Eat too many ... gain weight. Eat fewer ... lose weight. But many believe weight loss is more than a calorie equation, with so-called new-and-improved ways to lose weight being ever popular.
Americans spend an estimated $42 billion annually on weight loss foods, products, and services. With that much money at stake, it's no surprise there are an overwhelming number of "fad" diets and other weight-loss products on the market.
Having so many diet options makes it difficult to know which ones to trust. For this reason, The Partnership for Healthy Weight Management has developed the "Voluntary Guidelines for Providers of Weight Loss Products or Services."
The mission for these guidelines is to "promote sound guidance to the general public on strategies for achieving and maintaining a healthy weight." According to the guidelines, effective weight management involves:
Behavior modification that includes:
Dietary intervention
Healthful eating in accordance with the Dietary Guidelines for Americans
A reduction in calories
A lowered fat consumption
An increase in fruit, vegetable, and whole grain consumption
Physical activity
Increased frequency
At least moderate intensity
Medical, pharmacological, and surgical intervention:
May be necessary for people with more serious cases of overweight and obesity
Have to be used in conjunction with behavior, diet, and physical activity modifications
Read more about these guidelines at www.consumer.gov/weightloss/guidelines.
It is important to look for a plan that includes strategies for maintaining weight loss.
There is nothing worse than regaining the weight that took you an enormous amount of hard work and patience to lose.
Most popular diets are considered fad diets. There is no clear definition for what constitutes a fad diet. Merriam-Webster defines a fad as "a practice or interest followed for a time with exaggerated zeal."
Fad diets often promise quick results with a short time commitment.
Long-term success requires permanent changes in behavior, diet, and activity.
Ways to spot a fad diet:
It claims fast weight loss
Claims that sound too good to be true
Foods defined as "good" and "bad"
Less than 1,000 calories daily
A required vitamin/mineral supplement or food product
Elimination of a major food group (grains, fats, meats, dairy, fruit, vegetables)
Lack of long-term randomized scientific studies proving the diet works and is safe.
A randomized study distributes participants in a deliberately random way into either the non-tested diet group or the special diet group. Some fad diets state there is research to support their claims, but the research is only done with a few people or does not exist.
Elimination of an essential nutrient (carbohydrates, fats, proteins)
No activity or exercise needed
It's written by someone with no expertise in weight management
The following review examines the advantages and disadvantages of several popular diet plans.
Many of the diets emphasize the restriction of one nutrient as the basis for their plan.
The other food groups and nutrients are allowed in limited or unlimited quantities, depending on the plan.
Weight loss is impossible without a calorie restriction, so each diet has to provide fewer calories than your body needs to maintain your weight.
Any diet that claims otherwise can end up causing weight gain.
Visit here: http://tinyurl.com/cs6d8z
The "Skinny" on Popular Diet Plans
Author: Betty Kovacs, MS, RD
Conrad Stöppler, MD and Ruchi Mathur, MD
Weight Loss Seems Simple
The Atkins Diet
The Pritikin Principle
The Zone Diet
The South Beach Diet
Ornish Diet
Jenny Craig
Nutrisystem
Weight Watchers
Lose Weight, and Keep It Off
Pictures of Diet Tips - Slideshow
Related Diet Articles:Diet - on WebMD
Weight loss seems simple
A calorie is a calorie, the advice goes. Eat too many ... gain weight. Eat fewer ... lose weight. But many believe weight loss is more than a calorie equation, with so-called new-and-improved ways to lose weight being ever popular.
Americans spend an estimated $42 billion annually on weight loss foods, products, and services. With that much money at stake, it's no surprise there are an overwhelming number of "fad" diets and other weight-loss products on the market.
Having so many diet options makes it difficult to know which ones to trust. For this reason, The Partnership for Healthy Weight Management has developed the "Voluntary Guidelines for Providers of Weight Loss Products or Services."
The mission for these guidelines is to "promote sound guidance to the general public on strategies for achieving and maintaining a healthy weight." According to the guidelines, effective weight management involves:
Behavior modification that includes:
Dietary intervention
Healthful eating in accordance with the Dietary Guidelines for Americans
A reduction in calories
A lowered fat consumption
An increase in fruit, vegetable, and whole grain consumption
Physical activity
Increased frequency
At least moderate intensity
Medical, pharmacological, and surgical intervention:
May be necessary for people with more serious cases of overweight and obesity
Have to be used in conjunction with behavior, diet, and physical activity modifications
Read more about these guidelines at www.consumer.gov/weightloss/guidelines.
It is important to look for a plan that includes strategies for maintaining weight loss.
There is nothing worse than regaining the weight that took you an enormous amount of hard work and patience to lose.
Most popular diets are considered fad diets. There is no clear definition for what constitutes a fad diet. Merriam-Webster defines a fad as "a practice or interest followed for a time with exaggerated zeal."
Fad diets often promise quick results with a short time commitment.
Long-term success requires permanent changes in behavior, diet, and activity.
Ways to spot a fad diet:
It claims fast weight loss
Claims that sound too good to be true
Foods defined as "good" and "bad"
Less than 1,000 calories daily
A required vitamin/mineral supplement or food product
Elimination of a major food group (grains, fats, meats, dairy, fruit, vegetables)
Lack of long-term randomized scientific studies proving the diet works and is safe.
A randomized study distributes participants in a deliberately random way into either the non-tested diet group or the special diet group. Some fad diets state there is research to support their claims, but the research is only done with a few people or does not exist.
Elimination of an essential nutrient (carbohydrates, fats, proteins)
No activity or exercise needed
It's written by someone with no expertise in weight management
The following review examines the advantages and disadvantages of several popular diet plans.
Many of the diets emphasize the restriction of one nutrient as the basis for their plan.
The other food groups and nutrients are allowed in limited or unlimited quantities, depending on the plan.
Weight loss is impossible without a calorie restriction, so each diet has to provide fewer calories than your body needs to maintain your weight.
Any diet that claims otherwise can end up causing weight gain.
Visit here: http://tinyurl.com/cs6d8z
Fitness At Any Age
Energize Your Life! Who ever said physical activity is all work and no play? In fact, it can be just the opposite! There is no need to think of strenuous workouts that are painful and boring. Instead, imagine doing fun physical activities you enjoy and look forward to. Do physical activity for enjoyment and watch the health benefits follow!
The importance of physical activity
The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis.
Regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation's leading cause of death, and decreases the risk for stroke, colon cancer, diabetes, and high blood pressure. It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week.
Despite the proven benefits of physical activity, more than 50% of American adults do not get enough physical activity to provide health benefits. 25% of adults are not active at all in their leisure time. Activity decreases with age and is less common among women than men and among those with lower income and less education.
Insufficient physical activity is not limited to adults. More than a third of young people in grades 9-12 do not regularly engage in vigorous-intensity physical activity. Daily participation in high school physical education classes dropped from 42% in 1991 to 32% in 2001 (CDC, 2002).
This explains why you should be active, how inactivity may hurt your health, and how physical activity can benefit everyone.
Visit here: http://tinyurl.com/cs6d8z
The importance of physical activity
The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis.
Regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation's leading cause of death, and decreases the risk for stroke, colon cancer, diabetes, and high blood pressure. It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week.
Despite the proven benefits of physical activity, more than 50% of American adults do not get enough physical activity to provide health benefits. 25% of adults are not active at all in their leisure time. Activity decreases with age and is less common among women than men and among those with lower income and less education.
Insufficient physical activity is not limited to adults. More than a third of young people in grades 9-12 do not regularly engage in vigorous-intensity physical activity. Daily participation in high school physical education classes dropped from 42% in 1991 to 32% in 2001 (CDC, 2002).
This explains why you should be active, how inactivity may hurt your health, and how physical activity can benefit everyone.
Visit here: http://tinyurl.com/cs6d8z
Tuesday, April 14, 2009
Hi,
Hope you are having a good and healthy day!
Today, we need to talk shop with you. We really need to get this off our gut...as most people are wrong in their way of thinking.
They think that all fat is bad!
Though a lot of the fat out there is really bad for you, there are also some good types of fat. Fat that it is OK for you to eat!
Think about it. Everyone has fat on them, however there is a certain amount of safe fat, and then there is excess fat. We need a certain percentage of fat to be healthy.
One thing that you should know though, is that over 100 million Americans alone have "too much" fat. This is because they are eating the naughty fats, not the good ones.We are going to get a little technical on you here, so hold tight..."
Fat droplets inside most of our body's cells regulate excess proteins in our bodies. Even if too much fat has negative effects on our body and health, it seems that a certain amount of fat is necessary for preserving the function of cells."
"Fat droplets are microscopical fat spots present in almost all the cells in the body, and they play the role of warehouses or storage depots for a certain type of protein used by molecules to bind DNA. Besides storing the particular histone proteins needed by cells to bind and organize DNA in the nucleus, the fat droplets also serve as deposits for other proteins found in excessive amounts within our bodies. If these proteins were not gathered and stored somewhere in the body, they would become harmful for our health."
So, it is good to have fat. We need it to function! But what are the good fats and what are the bad fats?
***Good Fats = Polyunsaturated/Monounsaturated FatsEx. fish oil, sunflower oil, Omega 3, nuts, olive oil, avocado
***Bad Fats = Saturated/Trans FatsEx. Coconut oil, palm oil, meat, cheese, eggs, margarine, French fries, CheetosThese are the basics of it.
Having some fat in your diet is good, and ideally you want to make those fats good fats. Eating a bag of chips is NOT a good way to get your fat.
Not only are you putting the wrong type of fat in your body, they are very bad for you!We do have some good news for you.
Any fat that you have can be removed...as much or as little as you like.Fat does weigh less than muscle, but the bad thing about fat is that it doesn't help burn calories, whereas muscle does.
Therefore, you are better off weighing more by having more muscles, not fat, as your metabolism will burn much more calories in the long run if you have a higher muscle mass.
So, having the right type of fat in your diet is OK, but having over a certain amount of fat on your body can be unhealthy. Fat is stored when you burn less calories than you take in, so the goal is to burn more calories than you eat everyday.
Visit here to learn more: http://tinyurl.com/cs6d8z
Good luck to you
Hope you are having a good and healthy day!
Today, we need to talk shop with you. We really need to get this off our gut...as most people are wrong in their way of thinking.
They think that all fat is bad!
Though a lot of the fat out there is really bad for you, there are also some good types of fat. Fat that it is OK for you to eat!
Think about it. Everyone has fat on them, however there is a certain amount of safe fat, and then there is excess fat. We need a certain percentage of fat to be healthy.
One thing that you should know though, is that over 100 million Americans alone have "too much" fat. This is because they are eating the naughty fats, not the good ones.We are going to get a little technical on you here, so hold tight..."
Fat droplets inside most of our body's cells regulate excess proteins in our bodies. Even if too much fat has negative effects on our body and health, it seems that a certain amount of fat is necessary for preserving the function of cells."
"Fat droplets are microscopical fat spots present in almost all the cells in the body, and they play the role of warehouses or storage depots for a certain type of protein used by molecules to bind DNA. Besides storing the particular histone proteins needed by cells to bind and organize DNA in the nucleus, the fat droplets also serve as deposits for other proteins found in excessive amounts within our bodies. If these proteins were not gathered and stored somewhere in the body, they would become harmful for our health."
So, it is good to have fat. We need it to function! But what are the good fats and what are the bad fats?
***Good Fats = Polyunsaturated/Monounsaturated FatsEx. fish oil, sunflower oil, Omega 3, nuts, olive oil, avocado
***Bad Fats = Saturated/Trans FatsEx. Coconut oil, palm oil, meat, cheese, eggs, margarine, French fries, CheetosThese are the basics of it.
Having some fat in your diet is good, and ideally you want to make those fats good fats. Eating a bag of chips is NOT a good way to get your fat.
Not only are you putting the wrong type of fat in your body, they are very bad for you!We do have some good news for you.
Any fat that you have can be removed...as much or as little as you like.Fat does weigh less than muscle, but the bad thing about fat is that it doesn't help burn calories, whereas muscle does.
Therefore, you are better off weighing more by having more muscles, not fat, as your metabolism will burn much more calories in the long run if you have a higher muscle mass.
So, having the right type of fat in your diet is OK, but having over a certain amount of fat on your body can be unhealthy. Fat is stored when you burn less calories than you take in, so the goal is to burn more calories than you eat everyday.
Visit here to learn more: http://tinyurl.com/cs6d8z
Good luck to you
Would you put your hand into a blender?
A moving blender that is?
No, because you would likely chop your fingers off.
What if you had the same consequences for grabbing a Twinkie or a bag of chips?
Do you think that you would be putting this junk into your body?
Essentially, these are the foods that have an impact on your health...an impact you see (in the form of stored fat) and that you don't see (unhealthy heart, clogged arteries, asthma, diabetes, etc).
You have control over some things; you have control over your hands.
Your hands put the food in your mouth, and all it takes is for you to send a signal from your brain to say "hey, maybe this food isn't so good for me", or "maybe I should limit myself to one cookie...or better yet, I should have a piece of apple for dessert instead".
Think about this next time "your hand" reaches for that forbidden food.
All it takes is a few second decisions (for healthy food choices) to start losing weight.
Pretend a bag chips is a blender... and watch the pounds shed away.
Visit here to learn more: http://tinyurl.com/cs6d8z
No, because you would likely chop your fingers off.
What if you had the same consequences for grabbing a Twinkie or a bag of chips?
Do you think that you would be putting this junk into your body?
Essentially, these are the foods that have an impact on your health...an impact you see (in the form of stored fat) and that you don't see (unhealthy heart, clogged arteries, asthma, diabetes, etc).
You have control over some things; you have control over your hands.
Your hands put the food in your mouth, and all it takes is for you to send a signal from your brain to say "hey, maybe this food isn't so good for me", or "maybe I should limit myself to one cookie...or better yet, I should have a piece of apple for dessert instead".
Think about this next time "your hand" reaches for that forbidden food.
All it takes is a few second decisions (for healthy food choices) to start losing weight.
Pretend a bag chips is a blender... and watch the pounds shed away.
Visit here to learn more: http://tinyurl.com/cs6d8z
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