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Helping Hands for Weight Loss

admin — Tue, 22 May 2012 18:39:47 +0000

Moving more and eating less is the weight loss mantra, but sometimes it’s nice to have a helping hand to keep you on the straight and narrow. Here are three ‘helping hands’ for weight loss that can help you reach your goal. Diet Pills Taking slimming pills can be a bit of a weight loss minefield as some can be dangerous and even approved medications can have side effects. If you do feel like you need a boost it’s best to talk to your physician or a chemist about the options available to you. One popular weight loss pill is Alli, which you can buy online from Lloyds pharmacy . This pill is only available for those with a BMI of 28 or above and unlike some medications that aim to speed up your metabolism, it works by stopping fats from being absorbed into the body. The side effects of eating fatty foods when taking this pill are rather unpleasant and lavatory related. Some users report losing weight with minimum changes to their diet, but unlike some slimming pills it does encourage you to change your eating habits simply because of the unpleasant results you experience if you do eat fatty foods! Weight Loss Clubs Sometimes, just knowing someone is on hand to help you out or give you a push when you are losing momentum can be the boost that keeps dieters on track. For this reason, slimming clubs like Weightwatchers and Slimming World remain popular. While clubs work for some, others feel restricted in the diet they are encouraged to follow or are put off by the time and financial commitment that go with club membership. Of course, there are other community-based options that can help you on your way, such as chatting on weight loss forums or following blogs like The Token Fat Girl and if you do need the extra guidance of food tracking, you could try a smartphone app such as Myfitnesspal . Exercise Goals Buddying up for exercise can help you stay committed – it’s far harder to cancel an activity if it’s a planned social event. However, if you do prefer to exercise alone, setting a goal can help you to stay on track. Enrolling in a charity race or some kind or sponsored event can force you to train – after all, you’ll want to make sure you are healthy enough to take part. If you do sign up as one of these events in aid of a charity you will also want to give your best performance possible, which is a great motivator to persuade you to put on your sneakers for a Sunday morning jog.

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Helping Hands for Weight Loss

The Shocking Weight of the Nation

admin — Tue, 22 May 2012 06:00:42 +0000

On May 14 th and 15 th , HBO released a four part documentary called, “Weight of the Nation”, showing the seriousness of obesity in America. The film was produced and funded by the Institute of Medicine, Centers for Disease Control and Prevention, the National Institutes of Health, the Michael & Susan Dell Foundation and Kaiser Permanente. Although the film is about America, there is still growing concern for obesity across the entire world . And this film displays where we are all headed if we don’t make a change. Watch the Trailer If you don’t have time to watch long, drawn out film, I will give you my short review of a few key takeaway points for part one of the film. 9 Alarming Statistics Overweight children are more likely to have high blood pressure and 77% of the obese children remain obese as adults. 7% of children at a healthy weight become obese as adults. 1/3 or less of all Americans are able to maintain healthy weight. There is not one gene that makes a difference in whether or not you are obese. It is a multitude of genes. There is a genetic predisposition to obesity, but it is also caused by the environment and behavior. There is no nature vs. nurture—it is both genes and the environment that make a person overweight or obese. Obesity is driving the epidemic of diabetes and rates continue to climb. We haven’t reached the maximum rate yet. 13% of all children have fatty liver disease . 38% obese children have fatty liver disease, and this is something we have never seen before. The good news is that after 48 hours of proper diet, you can start to reverse fat on the liver. Having health complications doesn’t mean you have to be “huge”. Just a “little overweight” can pose health risks. Ideal Cardiovascular Health Behaviors Optimal cholesterol Normal blood pressure Not having diabetes Lean body mass index Not being a smoker Physical activity Healthy diet The shocking alarm is that less than 1% of Americans have all of these healthy behaviors . People Aren’t Ignoring Obesity Anymore We are now in “damage control mode”, and recognizing that there is a weight problem in the nation. We recognize that not only is obesity hurting the health of the nation, but it is affecting the workforce and productivity. My concern is that this is just another documentary lamenting the obesity and food crisis. My real question is, what are we going to do about it? And how? Perhaps they will tackle that in parts 2, 3, and 4 of the film. You can watch Weight of the Nation for free on HBO here .

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The Shocking Weight of the Nation

Lose 26 Pounds Eating at Home

admin — Thu, 17 May 2012 06:10:13 +0000

Does this sound like you? “I am so frustrated with my ability to lose weight. I exercise 5 days per week, and still can’t seem to lose weight. I make all the right choices when eating out, too.” Think about how many times you eat out. As simple as it seems, eating half (or more) of your meals at restaurants can make it extremely difficult to lose weight even if you “make the right choice”. We often lose track of how many meals we are eating out, and then seem mystified as to why we can’t see the pounds drop. Cut Calories in Half Restaurants sneak in extra oils, butters, and mystery sauces creating high calorie foods. By cutting 2 tablespoons of butter or oil, you can save 200 to 300 calories. That equals half a pound of weight loss every week! Serve Your Own Portions At restaurants, you don’t have as much control over the portion that is on your plate. When at home, you can easily follow the half plate vegetable rule. However, the restaurants will serve up double or triple what you need to eat for a meal, and likely, not enough vegetables. You can also use smaller plates at home. Plan, Plan, Plan Make sure to plan out your grocery shopping list and the meals that you will have for the week. When we fail to plan, it is easy to resort to take-out food. The extra 10 minutes is worth it—for your health and wallet! You will be trimming your waistline and your budget. The key to succeeding is to be committed. Stick to the rule of eating from home, and your health will improve. Here are a few of my favorite healthy recipe websites for home cooking: Skinny Taste Spark Recipes Eating Well Do you have any tricks for eating at home more?

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Lose 26 Pounds Eating at Home

Why Alternate Day Dieting is Disastrous

admin — Tue, 15 May 2012 06:00:28 +0000

Try eating over 2000 calories one day, and then depriving yourself to 1000 calories the next day. This is another form of yo-yo dieting. Some are saying that alternate day dieting will help to keep you satisfied, but ultimately result in a calorie deficit and weight loss. After all, Dr. Oz uses this technique for himself, so it must be effective, right ? Don’t Mess with Metabolism The big problem here is that you are playing with the metabolism . You would put your body in starvation mode one day, and then at a more normal calorie diet the next day. This could set you up for overeating and defeat the purpose of the diet plan. Plus, studies have shown that long term yo-yo dieting over the years can slow the metabolism . The creators of this diet thought that by never staying consistently low with the calories, one would be able to avoid the “starvation mode” metabolic slow-down. You would be able to eat low calorie one day, and then the next day, rev the metabolism. This is a great idea, but the metabolism is not that sensitive. It takes years of following a specific calorie level to change the metabolism. Instead, Find Your Perfect Calorie Level If your goal is weight loss, finding the perfect calorie level is the key. It is tricky, but if you create a calorie deficit that is not too low, you can trick the brain into thinking you are not dieting. You will not get as hungry, will still stay satisfied, and keep the metabolism revved. This type of calorie level usually results in .5 to 2 pounds of weight loss per week. The One Positive Following the alternate day diet can actually keep you satisfied with your food intake. Knowing that you can have a normal calorie level some days and only have to deprive yourself a few days is a relief for many. However, the positive does not outweigh the negatives. Have you ever tried this high calorie, low calorie diet?

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Why Alternate Day Dieting is Disastrous

Should You Give Into the Coconut Water Fad?

admin — Thu, 10 May 2012 06:00:02 +0000

Some parts of the world are moving into the warmer months and the heat is on! This means more sweating and fluid loss if exercising outside. Instead of an unnatural sports drink like Powerade or Gatorade , why not try natural coconut water? Afterall, it’s everywhere and there’s good reason to give into the coconut water fad. Nutritional Benefits Excellent electrolyte source : Over 500 mg potassium per serving (more than a banana), and also contains sodium, magnesium, calcium, and phosphorus. 2000-3500 mg of potassium is recommended daily. No added sugar: Naturally occurring sugars Lower acidity Detoxifying Prevents dehydration Heart healthy: Due to the high levels of potassium Prevent or helps improve kidney stones Just because this beverage sounds like a natural health elixir doesn’t mean you should drink it all day long. More is not always better. Those with any kidney conditions or concerns should never consume high potassium drinks or foods without discussing with their doctor first. Watch the Calories Even though the beverage is labeled as a type of “water” this does not mean low calorie. One 8.5 oz. serving is about 45 calories, and 15 g carbohydrate (11 g sugar) . It is recommended to drink a “sports beverage” only after 60 minutes of exercise. Any duration that is shorter is considered not long enough to lose enough calories/fluid/electrolytes to consider a supplemental beverage. Coconut water is ideal for higher sweat activities like Bikram yoga, cycling, or high heat exercise. Brand to Buy Vita Coco sent me a few free samples of their coconut water to try. I like their brand because it is all natural and made with pure coconut water and some vitamin C to keep it fresh. They also have some flavors with some fruit puree added. This adds about 9 grams of sugar per serving. There are other brands out there like Zico or O.N.E. coconut water that are very similar. It just depends on your personal preference. Have you tried coconut water for your sport’s beverage?

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Should You Give Into the Coconut Water Fad?

5 Tricks to Prevent Late Night Snacking

admin — Thu, 03 May 2012 06:15:27 +0000

We know that eating close to bedtime is not good for our bodies or the waistline. The closer we eat to bedtime, the more likely we are to store those calories or eat in excess. It can be a tough challenge to overcome, but follow these doable steps to a new you. 5 Steps to Eat Less at Night Eat enough earlier in the day . Don’t let your body clock get confused and shift to eating too much later in the evening. Focus on eating more at lunch and breakfast. Making lunch your “biggest” meal can help some. This helps to make sure that in the evening you are not feeling excess hunger, and can prevent overeating. Eat a balanced dinner . Follow the rule of half a plate of vegetables , one quarter a protein source, and the other quarter a healthy carbohydrate source. By doing this, you will feel more satisfied. Allow yourself one post-dinner snack . The trick is to eat this snack or dessert right at the end of dinner. This acts as a signal to the brain that you are finished with your food intake. Move on with the night, and focus on other tasks or relaxation that does not involve food. Choose a new nighttime routine . If you would normally grab a snack at a certain hour, replace it with a new habit or behavior that does not involve food. Start a new hobby, craft, or relaxation technique. Try doing things with your hands like knitting, journaling, or a puzzle. Anything goes! Brush your teeth . As simple as it sounds, this can be one of the best techniques. When you are finished with dinner, brush your teeth about an hour after to prevent you from snacking on more food. Who wants to brush their teeth again ? Do you have any tricks you use to stop excess snacking?

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5 Tricks to Prevent Late Night Snacking

Watch Out for Hidden Ingredients in Frozen Yogurt

admin — Tue, 01 May 2012 06:00:11 +0000

Frozen yogurt may be fat free or low fat, but that doesn’t mean sugar free or low calorie. Be aware of the amount of sugar that you may still be consuming at these popular frozen yogurt stores. The word “Yogurt” Doesn’t always equal “healthy”….. Frozen Yogurt Chains Pinkberry : ½ cup of chocolate frozen yogurt contains only 15 grams of sugar (some of this from the natural milk lactose), 120 calories, and 15% of your daily value for calcium. Yoforia : Uses only organic dairy from Stonyfield Farms and similar companies. ½ cup serving= 19 grams sugar Yogurtland : Has some flavors that contain no added sugar for 80 calories and 6 grams sugar per ½ cup. But, this means those are sweetened with aspartame and acesulfame potassium. TCBY : Also has some flavors with no sugar added, but uses Splenda and sugar alcohols instead of aspartame making this a slightly better choice. Other flavors are about 17 grams of sugar per ½ cup. Does contain some nasty additives like propylene glycol. Red Mango : A “cleaner” frozen yogurt that is all natural, gluten free, and uses no high fructose corn syrup. ½ cup is still about 20 grams sugar. Yogurt Mountain : Contains the most preservatives and additives like polysorbate 80, sodium benzoate, and food colorings. Tutti Frutti : Offers soy frozen yogurt for those with food sensitivities or allergies! What to Watch Out For High fructose corn syrup , and processed milk is often what you are paying for when you buy frozen yogurt. Look for more natural chains like Yoforia and Red Mango that are either all natural or use organic ingredients. Don’t forget about the toppings! Some may contain trans fat like the cookie dough bites, or other cookie and candy add-ons. Choose fruits instead to add an antioxidant (and fiber) punch! Don’t believe the probiotic claims. Many of the active cultures are killed in the yogurt processing. “Tart” yogurt does not mean less sugar. They have the same, or even more, grams of sugar. Moderation is Key Of course you can enjoy some frozen yogurt. It is often a lighter, lower calorie choice. The most important thing is to watch your serving size. Don’t fill up the giant bowl they give you. Use half a fist as a good visual for a ½ cup portion. Then, top with some fruit, and you have a nice and light treat! Do you enjoy frozen yogurt?

Healthy Microwavable Brown Rice?

admin — Thu, 26 Apr 2012 06:02:11 +0000

By now we know that we should be choosing brown rice over white rice. But, is it important to slow cook brown rice for 50 minutes? Or, can we save time and buy microwavable brown rice and still get the same health benefits ? Almost Identical to Slow Cook Brown Rice The short is answer is yes, buying microwavable brown rice gets you similar (if not identical) nutrients to slow cook brown rice. There may be some extra health benefits from choosing parboiled brown rice (form that is found in microwavable rice). May increase the B vitamin content in the brown rice due to increased soaking of the grain. Improves the grain’s ability to act as a resistant starch . These resistant starches may help to improve satiety, decrease insulin response, improve fat metabolism, and improve digestive health. How Important is it to Eat Brown Rice? Brown rice still has the bran and germ intact making the vitamins, minerals, fiber, and phytochemicals still intact. White rice removes everything except the endosperm (starch) leaving it devoid of nutrients. Additionally, the white rice creates a greater insulin response , meaning diabetics and those sensitive to changing insulin levels should limit their white rice consumption. All brown rice contains 88% of your daily value for manganese (per 1 cup). Manganese helps to form superoxide dismutase—a scientific name for a potent antioxidant “helper”. So, brown rice can help us ward off free radicals! Brands to Buy Uncle Ben’s Microwavable Ready Rice Annie Chun’s Sprouted Brown Sticky Rice Minsley Cooked Organic Brown Rice Seeds of Change Organic Quinoa and Brown Rice Minute Ready to Serve Brown Rice Cups Hinode 90 Second Brown Rice You could always make the slow cook ahead of time, and keep it in the refrigerator for a few days. When you are ready to eat it, just microwave! Have you tried the microwavable brown rice?

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Healthy Microwavable Brown Rice?

Don’t Be Tricked by Whole and Multigrain Foods

admin — Thu, 19 Apr 2012 06:00:16 +0000

Whole grains have become popular for the health conscious, but make sure you know how to select your whole grains correctly. “20 grams of whole grains, 35% of your daily value of fiber , oat bran, nine grain, low fat blueberry”, don’t these terms sound healthy ? Unfortunately, you can’t believe everything you read…… Read Your Label Look for the first ingredient to say whole wheat, whole oat, or whole brown rice flour. This ensures that most of the product is made from true whole grains. Check the total amount of carbohydrates. Anything more than 30 grams of carbohydrates equals more than 2 grain servings. Check the grams of sugar. Anything more than 5 or 6 grams of sugar is starting to get high. Look for more than 2 grams of fiber. Scan the label for trans fat which is listed as “partially hydrogenated oils”. If you spot trans fat, don’t buy the product. Stay Away from These Fooling Grains Starbuck’s Apple Bran Muffin : 350 calories, 9 g fat, 520 mg sodium, 64 g carbohydrate, 7g fiber, 34 g sugar Dunkin’ Donuts Reduced Fat Blueberry Muffin : 410 calories, 10 g fat, 620 mg sodium, 75 g carbohydrate, 2 g fiber, 40 g sugar Publix Apple Bran Muffin (similar to grocery store bakery muffins): 290 calories, 16 g fat, 36 g carbohydrate, 2 g fiber, 23 g sugar Kellogg’s Low Fat Granola Original (without Raisins) Multi-Grain cerea l: 190 calories, 3 g fat, 40 g carbohydrate, 3 g fiber, 14 g sugar Nature Valley Strawberry Yogurt Bars : 140 calories, 4 g fat, 26 g carbohydrate, 1 g fiber, 14 g sugar ZonePerfect Blueberry Pomegranate Protein Bar : 210 calories, 6 g fat, 230 mg sodium, 24 g carbohydrate, 3 g fiber, 16 g sugar Keebler Multigrain Club Crackers : ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), VEGETABLE OIL (COTTONSEED AND PARTIALLY HYDROGENATED SOYBEAN OIL WITH TBHQ FOR FRESHNESS), SUGAR, MODIFIED CORN STARCH, WHOLE WHEAT FLOUR , TOASTED DEFATTED WHEAT GERM, WHOLE WHEAT , CONTAINS TWO PERCENT OR LESS OF OAT BRAN , SALT, HIGH FRUCTOSE CORN SYRUP, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), CORN SYRUP, DEGERMINATED YELLOW CORN FLOUR, SODIUM SULFITE, SOY LECITHIN. These are just a few examples. What you will notice is that the sugars are most commonly high. The next most common problem is that there are just not enough high quality whole grains without having to add all of the extra processed ingredients. Solution to the Problem Who says you have to buy these foods? Try making a fruit oatmeal from home, or make your own muffins or bars with whole wheat flour or almond meal. A trick is to use some stevia in your baking to reduce the sugar content. Seek out new healthy ingredients, eat most foods from home, and practice moderation in your choices. Have you been fooled by whole or multigrain foods?

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Don’t Be Tricked by Whole and Multigrain Foods

Hummus: Not Always a Healthy Choice

admin — Tue, 17 Apr 2012 06:00:19 +0000

Hummus has become more popular as a dipping sauce or condiment of choice for the health conscious. It is a traditional Middle Eastern spread made of pureed chickpeas, olive oil , and seasonings. Although it seems healthy, always double check your favorite brand’s ingredient list and what you are eating the hummus with. Popular Hummus Brands Sabra: 70-90 calories, 6-7 g fat, 125-135 mg sodium , potassium sorbate as the preservative. The negative is that Sabra uses soybean oil (may also use canola oil) as the main fat source which is a polyunsaturated fat and does not have anti-inflammatory properties like olive oil. Athenos: 50 calories, 3 g fat, 140-160 mg sodium . Made with olive oil, and uses sodium benzoate as the preservative. FYI: When sodium benzoate combines with potassium benzoate and vitamin C, it forms small amounts of benzene which is carcinogen. Cedar’s: Average is 50 calories, 3 g fat, 120 mg sodium . Organic and fat free varieties available. Uses a blend of oils, and sodium benzoate and potassium sorbate as preservatives. Higher Calorie Restaurant Hummus Negatives: Restaurants will usually add extra oil to their hummus. It is often a thinner consistency and topped with an extra drizzle of olive oil. Watch out for processed white breads or crackers that may be served with the hummus. Ask for sliced vegetables to keep it healthy. Positives : There are usually less preservatives and additives ; the hummus is a great source of healthy monounsaturated fats from the oils, and it is a great way to add flavor to your vegetables. Make Hummus at Home You can make four or five times the amount of hummus for the same cost (or less!) as one store bought container, and you will get rid of the extra preservatives and some sodium. Longer Method: Take the chickpeas/garbanzo beans, and heat them on the stove top with seasonings. Then, blend or puree with lemon juice, tahini (sesame seed paste), and olive oil. Quick Method: Buy dehydrated chickpea meal, and then stir in water, spices, tahini, and olive oil. This process only takes 5 minutes, and I have found you can achieve a smoother, yet thicker consistency. Overall, hummus gives us a variety of flavor options for making vegetables more exciting. Hummus can also take the place of a mayonnaise or cheese on a sandwich! Do you eat hummus? If so, how do you like it?

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Hummus: Not Always a Healthy Choice