Good Carbs, Bad Carbs: Why Carbohydrates Matter to You
The right type of carbohydrates can boost your health!
By Elaine Magee, MPH, RDWebMD Feature
Reviewed by Kathleen M. Zelman, MPH, RD, LD
What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread?
Or, the difference between French fries and side salad made with spinach, tomatoes, carrots, and kidney beans?
All the foods above are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables).
Carbohydrates: Good or Bad?
In the past five years the reputation of carbohydrates has swung wildly. Carbs have been touted as the feared food in fad diets. And some carbs have also been promoted as a healthful nutrient associated with lower risk of chronic disease.
So which is it? Are carbs good or bad? The short answer is that they are both.
Fortunately, it’s easy separate the good from the bad.
We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans.
We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples: white bread and white rice.
Why Carbohydrates Matter
In September 2002, the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet. The following statements are based on information given in the report:
To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
There is only one way to get fiber -- eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.
The recommendations:
Men aged 50 or younger should get 38 grams of fiber a day.
Women aged 50 or younger should get 25 grams of fiber a day.
Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
Women over aged 50 should get 21 grams of fiber a day.
What Are The Good Carbs?
Most of us know what the good carbs are: plant foods that deliver fiber, vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. You can’t judge a carb as “good” without considering its fiber content (unless it’s a naturally low-fiber food like skim or low-fat milk).
Why Fiber in Carbohydrates Counts
Fiber is the part in plant foods that humans can’t digest. Even though fiber isn’t absorbed, it does all sorts of great stuff for our bodies.
Fiber slows down the absorption of other nutrients eaten at the same meal, including carbohydrates.
This slowing down may help prevent peaks and valleys in your blood sugar levels, reducing your risk for type 2 diabetes.
Certain types of fiber found in oats, beans, and some fruits can also help lower blood cholesterol.
As an added plus, fiber helps people feel full, adding to satiety.
The problem is that the typical American diet is anything but high in fiber.
“White” grain is the American mode of operation: we eat a muffin or bagel made with white flour in the morning, have our hamburger on a white bun, and then have white rice with our dinner.
In general, the more refined, or “whiter,” the grain-based food, the lower the fiber.
To get some fiber into almost every meal takes a little effort. Here are three tips:
Eat plenty of fruits and vegetables. Just eating five servings a day of fruits and vegetables will get you to about 10 or more grams of fiber, depending on your choices.
Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day.
Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).
What Are the Bad Carbs?
Sugars
“Added” sugars
Refined “white” grains
There’s no way to sugarcoat the truth: Americans are eating more sugar than ever before. In fact, the average adult takes in about 20 teaspoons of added sugar every day, according to the USDA’s recent nationwide food consumption survey. That’s about 320 calories, which can quickly up to extra pounds. Many adults simply don’t realize how much added sugar is in their diets.
Sugars and refined grains and starches supply quick energy to the body in the form of glucose. That’s a good thing if your body needs quick energy, for example if you’re running a race or competing in sports.
The better carbs for most people are unprocessed or minimally processed whole foods that contain natural sugars, like fructose in fruit or lactose in milk.
Avoid Excess “Added Sugars”
“Added sugars, also known as caloric sweeteners, are sugars and syrups that are added to foods at the table or during processing or preparation (such as high fructose corn syrup in sweetened beverages and baked products),” explains Christine Gerbstadt, MD, RD, a spokeswoman with the American Dietetic Association.
Added sugars supply calories but few or no nutrients, Gerbstadt says.
“Americans are very aware of low-fat diets and because of that we’ve been eating more fat-free and low-fat products,” notes Shanthy Bowman, USDA food scientist and author of a recently published study on sugar in the American diet.
“But what many people don't know is that in many of these products, sugar is being substituted for fat, so we've really been trading fat for sugar,” Bowman says.
The USDA recommends that we get no more than 6% to 10% of our total calories from added sugar -- that’s about nine teaspoons a day for most of us.
Use the Nutrition Label to Track Your Carbohydrates
The Nutrition Facts section on food labels can help you sort the good carbs from the bad carbs. Here’s what to look for on the Nutrition Facts label.
Total Carbohydrate. For tracking the total amount of carbohydrate in the food, per serving, look for the line that says “Total Carbohydrate.” You’ll find that often the grams of “fiber,” grams of “sugars” and grams of “other carbohydrate” will add up to the grams of “total carbohydrate” on the label.
Dietary Fiber. The line that says Dietary Fiber tells you the total amount of fiber in the food, per serving. Dietary fiber is the amount of carbohydrate that is indigestible and will likely pass through the intestinal tract without being absorbed.
Sugars. “Sugars” tells you the total amount of carbohydrate from sugar in the food, from all sources -- natural sources like lactose and fructose as well as added sugars like high-fructose corn syrup. It’s important to distinguish between natural sugars and added sugars. For example, the average 1% low-fat milk label will list 15 grams of “sugar” per cup. Those grams come from the lactose (milk sugars) not from added sweeteners.
To get an idea of how many grams of sugar on the label come from added sugars – such as high fructose corn syrup or white or brown sugar -- check the list of ingredients on the label. See if any of those sweeteners are in the top three or four ingredients. Ingredients are listed in order of quantity, so the bulk of most food is made up of the first few ingredients.
Other Carbohydrate. The category "other carbohydrate" represents the digestible carbohydrate that is not considered a sugar (natural or otherwise).
Sugar Alcohols. Some product labels also break out “sugar alcohols” under “Total Carbohydrate.” In some people, sugar alcohol carbohydrates can cause intestinal problems such as gas, cramping, or diarrhea. If you look on the ingredient label, the sugar alcohols are listed as lactitol, mannitol, maltitol, sorbitol, xylitol, and others. Many “sugar free” or “reduced calorie” foods contain some sugar alcohols even when another alternative sweetener like Splenda is in the product.
Thursday, August 13, 2009
What's the best time to exercise??
What's the Best Time to Exercise?
Experts offer tips on finding the best time of day for your workout.
By Leanna SkarnulisWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Some people swear by a 6 a.m. jog to get their hearts racing and get them psyched up for the day. Others wouldn't dream of breaking a sweat before noon, preferring a walk around the neighborhood after dinner. But is any one time of day the best time to exercise?
The truth is that there's no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising.
The most important thing, experts say, is to choose a time of day you can stick with, so that exercise becomes a habit.
Your Body Clock
Your body's circadian rhythm determines whether you're a night owl or an early bird, and there's not much you can do to alter it.
Circadian rhythm is governed by the 24-hour pattern of the earth’s rotation. These rhythms influence body functions such as blood pressure, body temperature, hormone levels, and heart rate, all of which play a role in your body's readiness for exercise.
Using your body clock as a guide to when to go for a walk or hit the gym might seem like a good idea. But, of course, there are other important considerations, such as family and work schedules, or a friend's availability to walk with you.
The Perks of Morning Exercise
If you have trouble with consistency, morning may be your best time to exercise, experts say.
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego.
"The thinking is that they get their exercise in before other time pressures interfere," Bryant says. "I usually exercise at 6 a.m., because no matter how well-intentioned I am, if I don't exercise in the morning, other things will squeeze it out."
He recommends that if you exercise in the morning, when body temperature is lower, you should allow more time to warm up than you would later in the day.
When Insomnia Interferes
Unfortunately, hitting the snooze button repeatedly isn't exercise. But, if you've suffered insomnia the night before, it can seem a lot more appealing than jumping out of bed and hitting the treadmill.
Good, regular bedtime habits can help you beat insomnia. They include winding down before bedtime.
"Your body needs to get ready for sleep," says Sally A. White, PhD, dean and professor in the College of Education at Lehigh University in Bethlehem, Pa."You want your heart rate and body temperature in a rest zone. It starts the body getting into a habit of sleep."
Exercising or eating too late sabotages your body's urge to sleep.
"Both exercise and eating raise your heart rate and temperature," White tells WebMD. "That's not conducive to sleeping."
When Later Is Better
White, who studies achievement motivation in exercise and other areas, says that in spite of good intentions to get up early and get her exercise over with, she is more likely to exercise after work.
"It's easier to get my body into a rhythm because I'm not fighting my body the way I do in the morning," she says.
For some people, lunchtime is the best time to exercise, especially if co-workers keep you company. Just be sure to eat after you work out, not before.
"Don't exercise immediately following a meal," says Bryant, who lectures internationally on exercise, fitness and nutrition. "The blood that needs to go to your muscles is going to your digestive tract. Give yourself 90 minutes after a heavy meal."
Finding Your Own Best Time to Exercise
You don't have to be an expert on circadian rhythms to determine the best time to exercise. Steven Aldana, PhD, advises trying different times of the day.
Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments.
"Most of all, find a time that helps you make your exercise a regular, consistent part of your life," says Aldana, a professor of lifestyle medicine in the department of exercise sciences at Brigham Young University in Provo, Utah. "This is more important than the time of day."
Establishing the Exercise Habit
One day, you'll reach a point where daily exercise comes as naturally as breathing. At that point, you may want variety.
"In an effort to stay regularly active, some people change the type of exercise they do and the time of day they do it," says Aldana, author of The Stop & Go Fast Food Nutrition Guide. "Keeping it fresh makes it more enjoyable and more likely to be continued."
But if you're still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine.
"People who are just starting out and who exercise randomly are more likely to drop out," White says.
She adds that starting out can be as simple as changing the route you come home from work so that you drive by a gym. "Get into the habit of going that way, and keep a bag of exercise gear in your car or at work," she says.
Experts offer tips on finding the best time of day for your workout.
By Leanna SkarnulisWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Some people swear by a 6 a.m. jog to get their hearts racing and get them psyched up for the day. Others wouldn't dream of breaking a sweat before noon, preferring a walk around the neighborhood after dinner. But is any one time of day the best time to exercise?
The truth is that there's no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising.
The most important thing, experts say, is to choose a time of day you can stick with, so that exercise becomes a habit.
Your Body Clock
Your body's circadian rhythm determines whether you're a night owl or an early bird, and there's not much you can do to alter it.
Circadian rhythm is governed by the 24-hour pattern of the earth’s rotation. These rhythms influence body functions such as blood pressure, body temperature, hormone levels, and heart rate, all of which play a role in your body's readiness for exercise.
Using your body clock as a guide to when to go for a walk or hit the gym might seem like a good idea. But, of course, there are other important considerations, such as family and work schedules, or a friend's availability to walk with you.
The Perks of Morning Exercise
If you have trouble with consistency, morning may be your best time to exercise, experts say.
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego.
"The thinking is that they get their exercise in before other time pressures interfere," Bryant says. "I usually exercise at 6 a.m., because no matter how well-intentioned I am, if I don't exercise in the morning, other things will squeeze it out."
He recommends that if you exercise in the morning, when body temperature is lower, you should allow more time to warm up than you would later in the day.
When Insomnia Interferes
Unfortunately, hitting the snooze button repeatedly isn't exercise. But, if you've suffered insomnia the night before, it can seem a lot more appealing than jumping out of bed and hitting the treadmill.
Good, regular bedtime habits can help you beat insomnia. They include winding down before bedtime.
"Your body needs to get ready for sleep," says Sally A. White, PhD, dean and professor in the College of Education at Lehigh University in Bethlehem, Pa."You want your heart rate and body temperature in a rest zone. It starts the body getting into a habit of sleep."
Exercising or eating too late sabotages your body's urge to sleep.
"Both exercise and eating raise your heart rate and temperature," White tells WebMD. "That's not conducive to sleeping."
When Later Is Better
White, who studies achievement motivation in exercise and other areas, says that in spite of good intentions to get up early and get her exercise over with, she is more likely to exercise after work.
"It's easier to get my body into a rhythm because I'm not fighting my body the way I do in the morning," she says.
For some people, lunchtime is the best time to exercise, especially if co-workers keep you company. Just be sure to eat after you work out, not before.
"Don't exercise immediately following a meal," says Bryant, who lectures internationally on exercise, fitness and nutrition. "The blood that needs to go to your muscles is going to your digestive tract. Give yourself 90 minutes after a heavy meal."
Finding Your Own Best Time to Exercise
You don't have to be an expert on circadian rhythms to determine the best time to exercise. Steven Aldana, PhD, advises trying different times of the day.
Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments.
"Most of all, find a time that helps you make your exercise a regular, consistent part of your life," says Aldana, a professor of lifestyle medicine in the department of exercise sciences at Brigham Young University in Provo, Utah. "This is more important than the time of day."
Establishing the Exercise Habit
One day, you'll reach a point where daily exercise comes as naturally as breathing. At that point, you may want variety.
"In an effort to stay regularly active, some people change the type of exercise they do and the time of day they do it," says Aldana, author of The Stop & Go Fast Food Nutrition Guide. "Keeping it fresh makes it more enjoyable and more likely to be continued."
But if you're still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine.
"People who are just starting out and who exercise randomly are more likely to drop out," White says.
She adds that starting out can be as simple as changing the route you come home from work so that you drive by a gym. "Get into the habit of going that way, and keep a bag of exercise gear in your car or at work," she says.
Chidlren & Allergies
Experts ponder why so many children have food allergies
31. October 2007 04:50
Experts say the number of people, especially young children with food allergies in the United States is on the increase and specialists are seeing more and more children with multiple allergies.
It is now estimated that as many as 8% of children under the age of 3 have some sort of food allergy, and 11 million Americans are thought to be allergic to some sort of food related product.
The most commonly heard of food that people are allergic to is peanuts which can induce serious life threatening reactions in some people who eat them.
Peanut allergies amongst the under 5's doubled between 1997 and 2002 and experts suspect that in the future the numbers will further increase.
A food allergy is characterized by the body's immune system reacting due to it believing that whatever is ingested is harmful.
Food allergies can range from skin rashes, eczema, gastrointestinal and anaphylactic shock, a life-threatening, full-body reaction that can lead to breathing difficulties and collapse.
Allergists say they're now seeing more children with multiple allergies than ever before, and not just to foods such as milk and wheat but to global foods such as sesame and kiwi fruit.
They also say allergies do not appear to 'outgrow' but instead linger on for longer.
According to the National Institute of Allergy and Infectious Disease, every year in the States there are more than 30,000 episodes of anaphylaxis, resulting in 100 to 200 deaths.
Today many schools and childcare centres ensure that common foods that are known to be the source of serious allergic reactions, such as peanuts are not available and many states have implemented allergy guidelines, focusing on allergy education for both children and staff.
Experts who are looking at why allergies appear to be on the rise have come up with a number of theories - for example that we have all become too clean.
Clean water, antibiotics and vaccines have eliminated many of the most toxic challenges which the immune system is designed to fight such as parasites, viruses and infections, so the immune system finds something else to battle such as eggs, wheat or some other innocuous food.
It has also been suggested that children born by Caesarean section, which have risen 40 percent in the last decade, could be at higher risk for allergies, perhaps because their bodies are never exposed to the healthy bacteria in their mothers' birth canals.
But much of this is no more than speculation and while scientists may have a basic understanding of how allergies occur, the complex immune system remains in many respects a puzzle.
Novel approaches are being tried with some success where the offending ingredients are introduced in tiny amounts to see if they can treat, cure or even prevent food allergies from developing in the first place.
The hope is to ultimately come up with a peanut-allergy vaccine.
Experts who have studied allergy incidence worldwide have discovered a paradox whereby countries that have advised avoidance of peanuts in early childhood, such as the U.S., have had the greatest rise in peanut allergies, while in Asian and African countries, where children eat a variety of peanut products starting at a very young age, peanut allergies are far less common.
A new study by Professor Gideon Lack, of King's College London has enrolled more than 200 babies with eczema or egg allergies but no known peanut allergy.
The groundbreaking trial plans to give half the babies a snack containing peanut while the others will avoid peanuts.
He will then follow them all until age 5 to see if he has stopped a peanut allergy before it takes hold.
Professor Lack says the idea is to try to intervene during a narrow window of immunological opportunity in the first year of life and if it works it could apply to other foods as well.
Professor Lack says if the study is successful it could lead to a turnaround in medical advice.
Be the first to rate this post
Currently .0/5 Stars.
Posted in: Child Health News
Tags: Allergy, Anaphylactic Shock, Antibiotic, Child Care, Eczema, Education, Peanut Allergy, Vaccine
31. October 2007 04:50
Experts say the number of people, especially young children with food allergies in the United States is on the increase and specialists are seeing more and more children with multiple allergies.
It is now estimated that as many as 8% of children under the age of 3 have some sort of food allergy, and 11 million Americans are thought to be allergic to some sort of food related product.
The most commonly heard of food that people are allergic to is peanuts which can induce serious life threatening reactions in some people who eat them.
Peanut allergies amongst the under 5's doubled between 1997 and 2002 and experts suspect that in the future the numbers will further increase.
A food allergy is characterized by the body's immune system reacting due to it believing that whatever is ingested is harmful.
Food allergies can range from skin rashes, eczema, gastrointestinal and anaphylactic shock, a life-threatening, full-body reaction that can lead to breathing difficulties and collapse.
Allergists say they're now seeing more children with multiple allergies than ever before, and not just to foods such as milk and wheat but to global foods such as sesame and kiwi fruit.
They also say allergies do not appear to 'outgrow' but instead linger on for longer.
According to the National Institute of Allergy and Infectious Disease, every year in the States there are more than 30,000 episodes of anaphylaxis, resulting in 100 to 200 deaths.
Today many schools and childcare centres ensure that common foods that are known to be the source of serious allergic reactions, such as peanuts are not available and many states have implemented allergy guidelines, focusing on allergy education for both children and staff.
Experts who are looking at why allergies appear to be on the rise have come up with a number of theories - for example that we have all become too clean.
Clean water, antibiotics and vaccines have eliminated many of the most toxic challenges which the immune system is designed to fight such as parasites, viruses and infections, so the immune system finds something else to battle such as eggs, wheat or some other innocuous food.
It has also been suggested that children born by Caesarean section, which have risen 40 percent in the last decade, could be at higher risk for allergies, perhaps because their bodies are never exposed to the healthy bacteria in their mothers' birth canals.
But much of this is no more than speculation and while scientists may have a basic understanding of how allergies occur, the complex immune system remains in many respects a puzzle.
Novel approaches are being tried with some success where the offending ingredients are introduced in tiny amounts to see if they can treat, cure or even prevent food allergies from developing in the first place.
The hope is to ultimately come up with a peanut-allergy vaccine.
Experts who have studied allergy incidence worldwide have discovered a paradox whereby countries that have advised avoidance of peanuts in early childhood, such as the U.S., have had the greatest rise in peanut allergies, while in Asian and African countries, where children eat a variety of peanut products starting at a very young age, peanut allergies are far less common.
A new study by Professor Gideon Lack, of King's College London has enrolled more than 200 babies with eczema or egg allergies but no known peanut allergy.
The groundbreaking trial plans to give half the babies a snack containing peanut while the others will avoid peanuts.
He will then follow them all until age 5 to see if he has stopped a peanut allergy before it takes hold.
Professor Lack says the idea is to try to intervene during a narrow window of immunological opportunity in the first year of life and if it works it could apply to other foods as well.
Professor Lack says if the study is successful it could lead to a turnaround in medical advice.
Be the first to rate this post
Currently .0/5 Stars.
Posted in: Child Health News
Tags: Allergy, Anaphylactic Shock, Antibiotic, Child Care, Eczema, Education, Peanut Allergy, Vaccine
Tuesday, August 4, 2009
August Newsletter!
Bible Verse:
"Fight the good fight of the faith. Take hold of the eternal life to which you were called." -1 Timothy 6:12
31 Ways to Motivate Yourself to Exercise
“80 percent of success is showing up.” - Woody AllenHow do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.
How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.
A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.
There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me; I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.
How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
Cover models. Sure, they’re genetically freaky, and probably Photo-shopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
Fitting into new clothes. Want to look good in a smaller size? Work out!
Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
A workout partner. Best thing I’ve done.
An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
A coach or trainer. Worth the money, just for the motivation.
An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean!
Your before picture. You often don’t realize how far you’ve come. Take pictures.
A 5K race or triathlon. Just sign up for one and you’ll be motivated to train.
The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
Living long enough to see your grandkids … and play with them.
The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
Motivational quotes. I like to print them out or put them on my computer desktop.
Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
An upcoming day at the beach, or a reunion. Enough said.
Getting back on track after vacation
I hope everyone had a great Memorial Day weekend. I know mine was good. When I take a vacation, I take a vacation from everything. My diet and training routine don’t ever come into my mind. But after the vacation, it is always extremely hard to get back into the rhythm.
Since I am just returning from an overindulging weekend, I wanted to write about how I get myself back into my routine and diet.
The past 3 days have consisted of pizzas, hot dogs, hamburgers, ice cream, pies, and alcohol. (None of which are on my diet at all) I was curious to see how much I ate on a given day. I was taking in around 8000 calories a day, 3.5 times more than my current diet. So needless to say, I added some unwanted fat this weekend.
So what to do now? Well first, it’s Tuesday. The weekend is over. I’m back at work and my day has some structure again. The first day back from vacation is a very important day. Even though I don’t feel like working out, I know I have to get a workout in to help get back into the routine. The longer you hold off on returning to the gym, the harder it will be to start. If you get yourself into the gym on the first day, you will greatly increase your chances of sticking to your routine.
Getting back into your exercise routine isn’t even the most difficult part of returning after a vacation. Eating a healthy diet is much harder to get back into. After eating all those delicious foods that are horrible for you, who wants to eat a healthy can of tuna.
To help me get back on track, I planned to wake up 30 minutes before my usual time. I woke up and made my meals for the rest of the day. On the first day back, having everything made and ready to eat will help get back into the habit of eating a healthy diet. If you don’t have the food on hand, you’re more likely to go to a quick and unhealthy meal. This is a natural tendency since our taste buds still remember the satisfaction of that pizza. Make your meals for your first day back. This helps return to your diet.
If you’re still having trouble getting back into eating everything healthy, slowly make progress to a clean diet. For the first day back, eat 80% healthy foods and 20% junk. The next day drop something from your junk side and try and get 90% healthy food. This will help transition back into eating a completely healthy diet.
I know it’s a lot easier said than done. Remind yourself throughout the day about your workout and what you’re trying to accomplish. Why did you start training in the first place? Are you trying to fit into those special jeans? Or are you going for those pool side abs? Look at back at those goals and think about them again. When you imagine what you want to have, you will be more determined to get it.
So, get yourself back into the gym and eat the right way. It will soon be habit again. Good Luck.You can read more of Travis Petelle's articles at www.gohealthyfitness.com. Go Healthy Fitness was created to bring updated news about fitness, health, and nutrition to help those out there transform their bodies and health the way they want to.
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Drop 10 Pounds by Snacking
These magical munchies let you pig out and lose "pudge"
Shelley Levitt
Snacking when you're trying to lose weight is like having premium cable on a budget: When it's time to cut back, they're the first things to go. But swearing off between-meal eats can actually have an adverse effect on your waistline: "Studies show that people who avoid eating between meals may end up consuming more calories overall," says WH weight-loss advisor Keri Glassman, R.D., author of The Snack Factor Diet. "When you're famished, your blood sugar is low and your defenses are down, so you don't necessarily make the best choices." As a nation of snack addicts with no sign of reforming--according to data from the National Health and Nutrition Examination Survey 1999–2002, women snack more than twice a day, at around 192 calories a pop--it's time to embrace our need to nibble. Take your eating tips from the pros, check out WH's Ultimate Meal Plan for all-day energy and weight loss success. To snack without adding bulk to your backside, fill your cupboard with foods that have built-in willpower. Here are three snacking strategies that come with a no-gorge guarantee: Just add airFoods that are pumped full of air make your stomach feel inflated without giving you a beach-ball belly. In a study published last year in the journal Appetite, Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan and the director of the Laboratory for the Study of Human Ingestive Behavior at Penn State, served visitors to her lab either crunchy cheese snacks or more aerated puffy cheese snacks. Those munching the puffier snacks consumed nearly 75 percent more by volume, but they took in 20 percent fewer calories. "When something is full of air, an equal amount looks bigger, so people tend to take in fewer calories," Rolls says. If you nosh on air-puffed snacks, you'll be able to eat more without your gut suffering the consequences--and you can stretch your snack over an entire episode of Mad Men instead of blowing it all in the first commercial break.
Scarf thisPop-chips Potato, corn, and rice chips with 20 percent fewer calories than traditional chips 120 calories per ounceCheetos Natural White Cheddar Puffs 150 calories per ounceQuaker Caramel Corn Quakes Rice snacks 60 calories for 7 cakesThink thickAs far as your muffin top is concerned, all calories are created equal. But your brain plays favorites. "Liquids don't seem to trigger the same response in metabolism and hunger suppression that solids do," says Susan Swithers, Ph.D., of Purdue University's Ingestive Behavior Research Center. "You're consuming calories, but your brain doesn't really register them, so you still feel hungry and can overeat without realizing it." The good news: Experts speculate that thicker liquids, such as smoothies, are recognized as food by your brain's appetite center, so they can help you get to that couldn't-eat-another-bite feeling. Dutch researchers backed up the idea with a study published this year in the International Journal of Obesity. After offering unlimited amounts of chocolate in three forms--milk, custard, and a beverage with a consistency between the two--they found (in addition to, we bet, a lot of eager volunteers) that those who had the chocolate milk consumed 30 percent more calories than those who ate the pudding. The mid-consistency mixture fared somewhere in the middle.
Scarf this Jell-O sugar-free pudding cups dark chocolate and raspberry 60 calories per 3.75 ozMott's Plus Sauce cups pomegranate 50 calories per 3.9 oz Dannon Light & Fit 0% Plus, vanilla flavor50 calories per 4 oz
Spice it upSpices have a good track record as a weight-loss tool. One study showed that spiking soup with a big dose of red pepper led to consuming fewer calories in subsequent meals. Not only does the hot sensation slow you down, pepper may cause thermogenesis (your body literally heats up, burning a few extra calories in the process). Another reason to kick it up a notch: Food scientists in Taiwan report that capsaicin, the compound that gives red pepper its "pow", may prove lethal to fat cells, killing them before they can fully form. There's common sense as well as science at work here, says Judith S. Stern, Sc.D., a professor of nutrition and internal medicine at the University of California, Davis. "You simply can't eat spicy cuisine quickly."Scarf this-Trader Joe's wasabi peas 120 calories per 1/4 cup-Applegate Farms Natural Joy Sticks 100 calories per stick-One bell pepper cut into quarters and topped with spicy Pace Thick & Chunky Salsa15 calories each-Whole jalapeños stuffed with garden vegetable Philadelphia 1/3 Less Fat Cream Cheese 74 calories eachCan't stop at one? The science behind self-controlYour inability to put on the brakes when you're chomping something yummy is about more than wimpy willpower. Evidence suggests that we evolved to crave fattening food. "Our taste buds have special sets of receptors that pick up flavors associated with calorie-dense foods, and even newborn babies are born with a desire for sweet things," says Gary Beauchamp, Ph.D., director of Philadelphia's Monell Chemical Senses Center. Our hairy human ancestors were mostly herbivores--today they'd be called vegans--and getting enough calories was a daily struggle. To avoid starving to death, they had to learn to recognize calorie- and nutrient-dense foods by their taste and texture. As a result, we inherited a powerful hankering for anything sweet (a sure sign of energy-boosting sugar) or fatty (a guarantee of precious calories).Now that we're no longer digging up roots, picking berries, and chasing woolly mammoths, calorie-dense foods are more of a curse than a blessing. Further proof that Mother Nature is determined to foil your weight-loss plans: Fat combined with salt or sugar gives your mouth the flavor equivalent of an orgasm, so sugary, high-fat foods (like ice cream) and salty, high-fat foods (like Doritos) are especially delectable, says food scientist Mary Ellen Camire, Ph.D. Seem depressing? Chin up--evolution may have stacked the deck, but ultimately you deal the cards. Put the choice in your own hands; check out WH's 125 Best Packaged Foods, to breeze through the supermarket aisles and make savvier snacking decisions.
Emotional Eating 101: What is Emotional Eating?
Frustrated with losing weight? Tired of the yo-yo dieting weight-loss-weight-gain cycle?If diets haven't worked for you, you may be struggling with emotional eating. It's been estimated that over 75% of overeating has emotional roots behind it.So what is emotional overeating anyway?Emotional overeaters eat to avoid or stuff down uncomfortable feelings. They eat to cope with life. They eat for reasons other than physical hunger and the nourishment of their body.Emotional over eating comes in many forms. You could be eating because you're:- angry- depressed- scared- anxious- bored- tired- hurt- lonely- discouragedSome people even eat to calm themselves down when they are overly happy or excited.Basically if you're eating in response to a difficult situation, when you're not physically hungry, then you're probably eating emotionally.Emotional eaters may feel hunger come on very quickly and they feel they need to eat NOW (whereas regular physical hunger comes on slowly and usually isn't as demanding). They may go out of their way to get food like driving to the grocery store late at night or driving long distances just to get a specific food.They usually choose sweet or salty comfort foods like chocolate, cookies, cakes, chips, pizza, cheeseburgers or other 'bad' foods. They usually eat a lot of food very fast (this kind of behavior is often called a binge).They may feel frenzied or hurried, anxious to get it all down. Alternatively, emotional overeaters may simply graze on food constantly just to get through the day.Emotional overeaters usually eat way past the normal feeling of fullness. They usually feel emotions like guilt and regret after eating and may hide their eating from others.So what's the big deal? Doesn't everyone use food to cope sometimes?Yes. To some extent it's fairly normal to eat out of our emotions occasionally. We all do it - even naturally thin eaters have days when they just need a cheeseburger or piece of chocolate for a pick-me-up.Eating out of your emotions becomes a problem when it starts to take over your life; when it starts to cause weight problems; and when food becomes your 'drug of choice' to handle any kind of difficult emotion.It's then that this behavior becomes a habit - and losing weight becomes virtually impossible. It also hurts us emotionally and psychologically. We don't gain the confidence that we can handle difficult situations since we're always numbing ourselves with food instead of tackling the problem.So what can you do?The good news is that if you are an emotional eater, now you know why diets haven't worked in the past. You haven't failed - the diets were just addressing the wrong thing - the food.The real issue is that you've developed the habit of using food to handle difficult emotions. Once you address this, then you'll quickly notice your food cravings diminishing and you'll start to lose weight.It may take some time and commitment to change - but the weight loss results are well worth it - and much more permanent than any diet.
Recipe:
Tandoori Chicken with Tomato- Cucumber Raita
Associated with India, Tandoori cooking, a high-heat process is actually a Middle Eastern invention, originally done in ceramic ovens, which have been unearthed at Babylonian archeological digs. In 1948, a fashionable, jet-setter restaurant in New Delhi installed a Tandoori oven, the media picked up the story, and the craze went around the world so fast that Tandoori cooking is now almost exclusively associated with India. Here, a hot grill produces similar results.
Makes 4 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 teaspoon paprika1 teaspoon ground coriander 1/2 teaspoon chili powder1/4 teaspoon cumin1/4 teaspoon salt1/4 teaspoon freshly ground pepperPinch of ground nutmeg4 boneless, skinless chicken breasts (about 1 pound), trimmed of fat1 tablespoon canola oilTomato-Cucumber Raita (recipe follows)
1. Preheat grill to medium-high. 2. Combine paprika, coriander, chili powder, cumin, salt, pepper and nutmeg in a large sealable plastic bag. Place each chicken breast between sheets of plastic wrap. Next, pound the chicken with a meat mallet or heavy skillet until flattened to an even thickness, about 1/4 inch. Brush the chicken with oil; place in the bag, seal and turn to coat.3. Oil the grill rack (see Cooking Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Serve warm with Tomato-Cucumber Raita.
NUTRITION INFORMATION: Per serving: 209 calories; 7 g fat (2 g sat, 3 g mono); 66 mg cholesterol; 8 g carbohydrate; 27 g protein; 1 g fiber; 396 mg sodium.Nutrition bonus: Calcium (15% daily value), Vitamin A (15% dv), Vitamin C (15% dv).1/2 Carbohydrate ServingExchanges: 1/2 reduced-fat milk, 3 very lean meat
TIP: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
"Fight the good fight of the faith. Take hold of the eternal life to which you were called." -1 Timothy 6:12
31 Ways to Motivate Yourself to Exercise
“80 percent of success is showing up.” - Woody AllenHow do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.
How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.
A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.
There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me; I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.
How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
Cover models. Sure, they’re genetically freaky, and probably Photo-shopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
Fitting into new clothes. Want to look good in a smaller size? Work out!
Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
A workout partner. Best thing I’ve done.
An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
A coach or trainer. Worth the money, just for the motivation.
An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean!
Your before picture. You often don’t realize how far you’ve come. Take pictures.
A 5K race or triathlon. Just sign up for one and you’ll be motivated to train.
The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
Living long enough to see your grandkids … and play with them.
The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
Motivational quotes. I like to print them out or put them on my computer desktop.
Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
An upcoming day at the beach, or a reunion. Enough said.
Getting back on track after vacation
I hope everyone had a great Memorial Day weekend. I know mine was good. When I take a vacation, I take a vacation from everything. My diet and training routine don’t ever come into my mind. But after the vacation, it is always extremely hard to get back into the rhythm.
Since I am just returning from an overindulging weekend, I wanted to write about how I get myself back into my routine and diet.
The past 3 days have consisted of pizzas, hot dogs, hamburgers, ice cream, pies, and alcohol. (None of which are on my diet at all) I was curious to see how much I ate on a given day. I was taking in around 8000 calories a day, 3.5 times more than my current diet. So needless to say, I added some unwanted fat this weekend.
So what to do now? Well first, it’s Tuesday. The weekend is over. I’m back at work and my day has some structure again. The first day back from vacation is a very important day. Even though I don’t feel like working out, I know I have to get a workout in to help get back into the routine. The longer you hold off on returning to the gym, the harder it will be to start. If you get yourself into the gym on the first day, you will greatly increase your chances of sticking to your routine.
Getting back into your exercise routine isn’t even the most difficult part of returning after a vacation. Eating a healthy diet is much harder to get back into. After eating all those delicious foods that are horrible for you, who wants to eat a healthy can of tuna.
To help me get back on track, I planned to wake up 30 minutes before my usual time. I woke up and made my meals for the rest of the day. On the first day back, having everything made and ready to eat will help get back into the habit of eating a healthy diet. If you don’t have the food on hand, you’re more likely to go to a quick and unhealthy meal. This is a natural tendency since our taste buds still remember the satisfaction of that pizza. Make your meals for your first day back. This helps return to your diet.
If you’re still having trouble getting back into eating everything healthy, slowly make progress to a clean diet. For the first day back, eat 80% healthy foods and 20% junk. The next day drop something from your junk side and try and get 90% healthy food. This will help transition back into eating a completely healthy diet.
I know it’s a lot easier said than done. Remind yourself throughout the day about your workout and what you’re trying to accomplish. Why did you start training in the first place? Are you trying to fit into those special jeans? Or are you going for those pool side abs? Look at back at those goals and think about them again. When you imagine what you want to have, you will be more determined to get it.
So, get yourself back into the gym and eat the right way. It will soon be habit again. Good Luck.You can read more of Travis Petelle's articles at www.gohealthyfitness.com. Go Healthy Fitness was created to bring updated news about fitness, health, and nutrition to help those out there transform their bodies and health the way they want to.
·Published Content: 359
·Total Views: 1,715,722
·Fans: 81
View Profile Follow Add to Favorites
Drop 10 Pounds by Snacking
These magical munchies let you pig out and lose "pudge"
Shelley Levitt
Snacking when you're trying to lose weight is like having premium cable on a budget: When it's time to cut back, they're the first things to go. But swearing off between-meal eats can actually have an adverse effect on your waistline: "Studies show that people who avoid eating between meals may end up consuming more calories overall," says WH weight-loss advisor Keri Glassman, R.D., author of The Snack Factor Diet. "When you're famished, your blood sugar is low and your defenses are down, so you don't necessarily make the best choices." As a nation of snack addicts with no sign of reforming--according to data from the National Health and Nutrition Examination Survey 1999–2002, women snack more than twice a day, at around 192 calories a pop--it's time to embrace our need to nibble. Take your eating tips from the pros, check out WH's Ultimate Meal Plan for all-day energy and weight loss success. To snack without adding bulk to your backside, fill your cupboard with foods that have built-in willpower. Here are three snacking strategies that come with a no-gorge guarantee: Just add airFoods that are pumped full of air make your stomach feel inflated without giving you a beach-ball belly. In a study published last year in the journal Appetite, Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan and the director of the Laboratory for the Study of Human Ingestive Behavior at Penn State, served visitors to her lab either crunchy cheese snacks or more aerated puffy cheese snacks. Those munching the puffier snacks consumed nearly 75 percent more by volume, but they took in 20 percent fewer calories. "When something is full of air, an equal amount looks bigger, so people tend to take in fewer calories," Rolls says. If you nosh on air-puffed snacks, you'll be able to eat more without your gut suffering the consequences--and you can stretch your snack over an entire episode of Mad Men instead of blowing it all in the first commercial break.
Scarf thisPop-chips Potato, corn, and rice chips with 20 percent fewer calories than traditional chips 120 calories per ounceCheetos Natural White Cheddar Puffs 150 calories per ounceQuaker Caramel Corn Quakes Rice snacks 60 calories for 7 cakesThink thickAs far as your muffin top is concerned, all calories are created equal. But your brain plays favorites. "Liquids don't seem to trigger the same response in metabolism and hunger suppression that solids do," says Susan Swithers, Ph.D., of Purdue University's Ingestive Behavior Research Center. "You're consuming calories, but your brain doesn't really register them, so you still feel hungry and can overeat without realizing it." The good news: Experts speculate that thicker liquids, such as smoothies, are recognized as food by your brain's appetite center, so they can help you get to that couldn't-eat-another-bite feeling. Dutch researchers backed up the idea with a study published this year in the International Journal of Obesity. After offering unlimited amounts of chocolate in three forms--milk, custard, and a beverage with a consistency between the two--they found (in addition to, we bet, a lot of eager volunteers) that those who had the chocolate milk consumed 30 percent more calories than those who ate the pudding. The mid-consistency mixture fared somewhere in the middle.
Scarf this Jell-O sugar-free pudding cups dark chocolate and raspberry 60 calories per 3.75 ozMott's Plus Sauce cups pomegranate 50 calories per 3.9 oz Dannon Light & Fit 0% Plus, vanilla flavor50 calories per 4 oz
Spice it upSpices have a good track record as a weight-loss tool. One study showed that spiking soup with a big dose of red pepper led to consuming fewer calories in subsequent meals. Not only does the hot sensation slow you down, pepper may cause thermogenesis (your body literally heats up, burning a few extra calories in the process). Another reason to kick it up a notch: Food scientists in Taiwan report that capsaicin, the compound that gives red pepper its "pow", may prove lethal to fat cells, killing them before they can fully form. There's common sense as well as science at work here, says Judith S. Stern, Sc.D., a professor of nutrition and internal medicine at the University of California, Davis. "You simply can't eat spicy cuisine quickly."Scarf this-Trader Joe's wasabi peas 120 calories per 1/4 cup-Applegate Farms Natural Joy Sticks 100 calories per stick-One bell pepper cut into quarters and topped with spicy Pace Thick & Chunky Salsa15 calories each-Whole jalapeños stuffed with garden vegetable Philadelphia 1/3 Less Fat Cream Cheese 74 calories eachCan't stop at one? The science behind self-controlYour inability to put on the brakes when you're chomping something yummy is about more than wimpy willpower. Evidence suggests that we evolved to crave fattening food. "Our taste buds have special sets of receptors that pick up flavors associated with calorie-dense foods, and even newborn babies are born with a desire for sweet things," says Gary Beauchamp, Ph.D., director of Philadelphia's Monell Chemical Senses Center. Our hairy human ancestors were mostly herbivores--today they'd be called vegans--and getting enough calories was a daily struggle. To avoid starving to death, they had to learn to recognize calorie- and nutrient-dense foods by their taste and texture. As a result, we inherited a powerful hankering for anything sweet (a sure sign of energy-boosting sugar) or fatty (a guarantee of precious calories).Now that we're no longer digging up roots, picking berries, and chasing woolly mammoths, calorie-dense foods are more of a curse than a blessing. Further proof that Mother Nature is determined to foil your weight-loss plans: Fat combined with salt or sugar gives your mouth the flavor equivalent of an orgasm, so sugary, high-fat foods (like ice cream) and salty, high-fat foods (like Doritos) are especially delectable, says food scientist Mary Ellen Camire, Ph.D. Seem depressing? Chin up--evolution may have stacked the deck, but ultimately you deal the cards. Put the choice in your own hands; check out WH's 125 Best Packaged Foods, to breeze through the supermarket aisles and make savvier snacking decisions.
Emotional Eating 101: What is Emotional Eating?
Frustrated with losing weight? Tired of the yo-yo dieting weight-loss-weight-gain cycle?If diets haven't worked for you, you may be struggling with emotional eating. It's been estimated that over 75% of overeating has emotional roots behind it.So what is emotional overeating anyway?Emotional overeaters eat to avoid or stuff down uncomfortable feelings. They eat to cope with life. They eat for reasons other than physical hunger and the nourishment of their body.Emotional over eating comes in many forms. You could be eating because you're:- angry- depressed- scared- anxious- bored- tired- hurt- lonely- discouragedSome people even eat to calm themselves down when they are overly happy or excited.Basically if you're eating in response to a difficult situation, when you're not physically hungry, then you're probably eating emotionally.Emotional eaters may feel hunger come on very quickly and they feel they need to eat NOW (whereas regular physical hunger comes on slowly and usually isn't as demanding). They may go out of their way to get food like driving to the grocery store late at night or driving long distances just to get a specific food.They usually choose sweet or salty comfort foods like chocolate, cookies, cakes, chips, pizza, cheeseburgers or other 'bad' foods. They usually eat a lot of food very fast (this kind of behavior is often called a binge).They may feel frenzied or hurried, anxious to get it all down. Alternatively, emotional overeaters may simply graze on food constantly just to get through the day.Emotional overeaters usually eat way past the normal feeling of fullness. They usually feel emotions like guilt and regret after eating and may hide their eating from others.So what's the big deal? Doesn't everyone use food to cope sometimes?Yes. To some extent it's fairly normal to eat out of our emotions occasionally. We all do it - even naturally thin eaters have days when they just need a cheeseburger or piece of chocolate for a pick-me-up.Eating out of your emotions becomes a problem when it starts to take over your life; when it starts to cause weight problems; and when food becomes your 'drug of choice' to handle any kind of difficult emotion.It's then that this behavior becomes a habit - and losing weight becomes virtually impossible. It also hurts us emotionally and psychologically. We don't gain the confidence that we can handle difficult situations since we're always numbing ourselves with food instead of tackling the problem.So what can you do?The good news is that if you are an emotional eater, now you know why diets haven't worked in the past. You haven't failed - the diets were just addressing the wrong thing - the food.The real issue is that you've developed the habit of using food to handle difficult emotions. Once you address this, then you'll quickly notice your food cravings diminishing and you'll start to lose weight.It may take some time and commitment to change - but the weight loss results are well worth it - and much more permanent than any diet.
Recipe:
Tandoori Chicken with Tomato- Cucumber Raita
Associated with India, Tandoori cooking, a high-heat process is actually a Middle Eastern invention, originally done in ceramic ovens, which have been unearthed at Babylonian archeological digs. In 1948, a fashionable, jet-setter restaurant in New Delhi installed a Tandoori oven, the media picked up the story, and the craze went around the world so fast that Tandoori cooking is now almost exclusively associated with India. Here, a hot grill produces similar results.
Makes 4 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 teaspoon paprika1 teaspoon ground coriander 1/2 teaspoon chili powder1/4 teaspoon cumin1/4 teaspoon salt1/4 teaspoon freshly ground pepperPinch of ground nutmeg4 boneless, skinless chicken breasts (about 1 pound), trimmed of fat1 tablespoon canola oilTomato-Cucumber Raita (recipe follows)
1. Preheat grill to medium-high. 2. Combine paprika, coriander, chili powder, cumin, salt, pepper and nutmeg in a large sealable plastic bag. Place each chicken breast between sheets of plastic wrap. Next, pound the chicken with a meat mallet or heavy skillet until flattened to an even thickness, about 1/4 inch. Brush the chicken with oil; place in the bag, seal and turn to coat.3. Oil the grill rack (see Cooking Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Serve warm with Tomato-Cucumber Raita.
NUTRITION INFORMATION: Per serving: 209 calories; 7 g fat (2 g sat, 3 g mono); 66 mg cholesterol; 8 g carbohydrate; 27 g protein; 1 g fiber; 396 mg sodium.Nutrition bonus: Calcium (15% daily value), Vitamin A (15% dv), Vitamin C (15% dv).1/2 Carbohydrate ServingExchanges: 1/2 reduced-fat milk, 3 very lean meat
TIP: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Wednesday, July 29, 2009
The Man Who Thinks He Can
The man who thinks he can
By Walter D. Wintle
If you think you are beaten, you are,If you think you dare not, you don’tIf you like to win, but think you can’t,It is almost certain you won’t.If you think you’ll lose, you’re lostFor out of the world we find,Success begins with a fellow’s willIt’s all in the state of mind.If you think you are out classed, you are,You’ve got to think high to rise,You’ve got to be sure of yourself beforeYou can ever win a prize.Life’s battles don’t always goTo the stronger or faster man,But soon or late the man who winsIs the man who thinks he can.
By Walter D. Wintle
If you think you are beaten, you are,If you think you dare not, you don’tIf you like to win, but think you can’t,It is almost certain you won’t.If you think you’ll lose, you’re lostFor out of the world we find,Success begins with a fellow’s willIt’s all in the state of mind.If you think you are out classed, you are,You’ve got to think high to rise,You’ve got to be sure of yourself beforeYou can ever win a prize.Life’s battles don’t always goTo the stronger or faster man,But soon or late the man who winsIs the man who thinks he can.
The Power of Persistence
If you're going through hell, keep going.Winston Churchill
Persistence may be the single most important tool that we can employ to our advantage in our fitness routine. For there is no perfect plan, and it’s highly unlikely that we won’t stumble along our journey, but if we pick ourselves back up and keep going we’ll keep making progress.
In the esteemed words of Winston Churchill, we need to keep going. We need to keep going even on those days when we feel a bit sluggish. We need to keep going even if the benefits of exercise are not apparent yet. And we need to keep going when we hit life’s inevitable stumbling blocks. I highly doubt that anyone’s health and fitness path in life is a straight path lined with nothing but success. Most our lives will meander through hills and valleys, successes and failures, like a roller coaster. It’s the highs that take us through the lows and the persistence to keep going that makes our journey a success. Look at your fitness routine like the Stock Market…it has ups and downs, but it keeps going up with a continuous improvement over the long-term. That’s what we want: continual improvements over the long-term...even if we must weather a bumpy road of highs and lows.
Abraham Lincoln was best known for his persistence and not his failures. Despite a losing candidacy for president, his legacy is built on his triumphs not his failures. The perseverance of his dream to be President and his belief of human equality has forever shaped our nation and the modern world today. Had Walt Disney stopped at his lesser known animation, Oswald the Rabbit, the world would have never come to know Mickey Mouse. And had he stopped when he was turned down numerous times for funding, the most popular theme parks in the world would not exist. History is full of persistent people that have shaped our world, and while we only read about their successes, they have overcome many hurdles and failures that have defined their character and emboldened their drive to succeed.
We don’t have to be world leaders to harness the power of persistence…in fact, we can use it right now by just keeping at it in our fitness routine. If we’ve fallen off the wagon or taken a few days off from eating right or exercising, this is a critical juncture where we can really benefit from jumping back on our feet and trying again. This is not a failure that we should hang our head over, but rather a triumph of our spirit. It’s these moments of persistence that will define our character, inspire others, and give us a foundation of confidence to keep going in the future.
Thomas Edison once said, “Many of life’s failures are people who did not realize how close they were to success when they gave up”. Most of us continue to redefine success as we progress towards our goals. And we’re usually much tougher on ourselves than we are on others. Take a look back and see how you’ve gotten where you are today – chances are you’ll see a path of persistence, perseverance and progress. It doesn’t matter in the long-run if we have to take a step backward for every 2 steps that we take forward…it’s much better to keep going than it is to give up. Make the commitment to take a small step forward today…do a set of crunches…go for a walk…every step counts!
A little persistence can go a long way. In the movie Forest Gump, Forest runs from Alabama to Maine and says to himself, “I got this far…I might as well keep going”. Success is nothing more than a series of steps and the will to keep going. Find the mantra that works best for you…”keep going”…”tomorrow’s a new day”…. And even if you skipped some workouts along the way, pack your clothes for tomorrow mornings walk or run. It doesn’t matter if you’ve been knocked down…it matters if you get back up again!
What do you think??
Persistence may be the single most important tool that we can employ to our advantage in our fitness routine. For there is no perfect plan, and it’s highly unlikely that we won’t stumble along our journey, but if we pick ourselves back up and keep going we’ll keep making progress.
In the esteemed words of Winston Churchill, we need to keep going. We need to keep going even on those days when we feel a bit sluggish. We need to keep going even if the benefits of exercise are not apparent yet. And we need to keep going when we hit life’s inevitable stumbling blocks. I highly doubt that anyone’s health and fitness path in life is a straight path lined with nothing but success. Most our lives will meander through hills and valleys, successes and failures, like a roller coaster. It’s the highs that take us through the lows and the persistence to keep going that makes our journey a success. Look at your fitness routine like the Stock Market…it has ups and downs, but it keeps going up with a continuous improvement over the long-term. That’s what we want: continual improvements over the long-term...even if we must weather a bumpy road of highs and lows.
Abraham Lincoln was best known for his persistence and not his failures. Despite a losing candidacy for president, his legacy is built on his triumphs not his failures. The perseverance of his dream to be President and his belief of human equality has forever shaped our nation and the modern world today. Had Walt Disney stopped at his lesser known animation, Oswald the Rabbit, the world would have never come to know Mickey Mouse. And had he stopped when he was turned down numerous times for funding, the most popular theme parks in the world would not exist. History is full of persistent people that have shaped our world, and while we only read about their successes, they have overcome many hurdles and failures that have defined their character and emboldened their drive to succeed.
We don’t have to be world leaders to harness the power of persistence…in fact, we can use it right now by just keeping at it in our fitness routine. If we’ve fallen off the wagon or taken a few days off from eating right or exercising, this is a critical juncture where we can really benefit from jumping back on our feet and trying again. This is not a failure that we should hang our head over, but rather a triumph of our spirit. It’s these moments of persistence that will define our character, inspire others, and give us a foundation of confidence to keep going in the future.
Thomas Edison once said, “Many of life’s failures are people who did not realize how close they were to success when they gave up”. Most of us continue to redefine success as we progress towards our goals. And we’re usually much tougher on ourselves than we are on others. Take a look back and see how you’ve gotten where you are today – chances are you’ll see a path of persistence, perseverance and progress. It doesn’t matter in the long-run if we have to take a step backward for every 2 steps that we take forward…it’s much better to keep going than it is to give up. Make the commitment to take a small step forward today…do a set of crunches…go for a walk…every step counts!
A little persistence can go a long way. In the movie Forest Gump, Forest runs from Alabama to Maine and says to himself, “I got this far…I might as well keep going”. Success is nothing more than a series of steps and the will to keep going. Find the mantra that works best for you…”keep going”…”tomorrow’s a new day”…. And even if you skipped some workouts along the way, pack your clothes for tomorrow mornings walk or run. It doesn’t matter if you’ve been knocked down…it matters if you get back up again!
What do you think??
Make Weight Loss Easier!
Learn How to Simplify Your Diet and Focus on the Basics of Healthy EatingEverywhere you look, you are bombarded by weight loss advertisements and countless dieting books promoting different weight loss plans. There are literally hundreds of different diets available to those hoping to lose weight. Whether it's the Zone or Atkins or the South Beach Diet, many individuals don't know which diet plan to choose.The complexity of the current diet market has caught the attention of health experts. Not only are individual dieters confused by their diets, but many of the popular weight loss plans are so complex as to make dieting and weight loss difficult! The University of South Carolina's Arnold School of Public Health found that many glycemic-based diets were too confusing for people to follow (source). The Vegetarian Society even says that "doctors and The Coeliac Society advise against [some diets] coeliacs because they believe it may make your diet too complicated and this could mean it is difficult to comply with" (source).It's obvious that complex, complicated diets are creating roadblocks for people who want to start leading healthy, skinnier lives. In this health and wellness article, I'll discuss a revolutionary and new idea: The Simple Diet. It's based on basic health principles backed by scientific weight-loss research. Best of all, it's streamlined and simple to help you stick with your dieting principles.How to Streamline and Simplify Your Diet and Achieve Your Weight Loss Goals:Our society now is very much into what they eat. What I mean is that people are becoming more conscious of their health. Some would prefer healthy food in their diet because they wanted to be healthy and some because they wanted to maintain their figure. Whatever the reason is, all of them wanted a diet that will not harm their health and figure. There are a lot of diet plans out there to name some; there is what we call the high protein diet, the low carb or fad diet, and the low fat diet. Well, these 3 diets are the major diet plans. If you want to gain weight and muscle because you're too thin or skinny you may choose the high protein diet. The low carb and low fat diet is also for people who wants to loose weight.
You might be asking me what if you are a normal person and you just want to maintain your weight because you already is satisfied of it. Possibly you are not satisfied but don't have the time to go to the gym like what others are doing to maintain their health. Because of these reasons you might be now looking for an answer on how to be on a diet that will not deprive you to skip meals and still enjoy the food you usually enjoy. The simple diet meal plan is the answer. What is this simple diet meal plan and how is this done? Well, this is simple because all you have to do is simply lessen your intake of calories while still enjoying what you want to eat. This is how you would do it. First you need to consider what your reason for dieting is. If the reason is for you to gain weight then you will know your diet would be more on proteins but if it's for losing weight then you should lower the consumption of eating fatty products. The Second thing you need to do after knowing the reasons for your diet is to make a meal plan and follow it. This is just a sample meal plan for you: (for persons who want to lose weight) Breakfast: Chicken or Tuna Salad, and a cup of brown rice or mashed potato. Nuts if available Lunch: Turkey sandwich. Mashed potato. Fruits and vegetables. A cup of low-fat ice cream for dessert.Dinner: Oatmeal or cereals (you may eat a variety of food but see to it if should be a light meal for dinner) In the example instead of eating oatmeal or cereals for breakfast you eat it at dinner. The reason for this is simple, you burn more calories at day time because usually you work, and most of the physical activities on day time and you rest at night. A little of everything would not harm you as long you know what you are doing.
You might be asking me what if you are a normal person and you just want to maintain your weight because you already is satisfied of it. Possibly you are not satisfied but don't have the time to go to the gym like what others are doing to maintain their health. Because of these reasons you might be now looking for an answer on how to be on a diet that will not deprive you to skip meals and still enjoy the food you usually enjoy. The simple diet meal plan is the answer. What is this simple diet meal plan and how is this done? Well, this is simple because all you have to do is simply lessen your intake of calories while still enjoying what you want to eat. This is how you would do it. First you need to consider what your reason for dieting is. If the reason is for you to gain weight then you will know your diet would be more on proteins but if it's for losing weight then you should lower the consumption of eating fatty products. The Second thing you need to do after knowing the reasons for your diet is to make a meal plan and follow it. This is just a sample meal plan for you: (for persons who want to lose weight) Breakfast: Chicken or Tuna Salad, and a cup of brown rice or mashed potato. Nuts if available Lunch: Turkey sandwich. Mashed potato. Fruits and vegetables. A cup of low-fat ice cream for dessert.Dinner: Oatmeal or cereals (you may eat a variety of food but see to it if should be a light meal for dinner) In the example instead of eating oatmeal or cereals for breakfast you eat it at dinner. The reason for this is simple, you burn more calories at day time because usually you work, and most of the physical activities on day time and you rest at night. A little of everything would not harm you as long you know what you are doing.
31 Ways to Motivate Yourself to Exercise!!
31 Ways to Motivate Yourself to Exercise
“80 percent of success is showing up.” - Woody Allen
How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.
A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.
There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.
How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
Fitting into new clothes. Wanna look good in a smaller size? Work out!
Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
A workout partner. Best thing I’ve done.
An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
A coach or trainer. Worth the money, just for the motivation.
An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
Your before picture. You often don’t realize how far you’ve come. Take pictures.
A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
Living long enough to see your grandkids … and play with them.
The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
Motivational quotes. I like to print them out or put them on my computer desktop.
Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
An upcoming day at the beach, or a reunion. Nuff said.
What are your motivations?
“80 percent of success is showing up.” - Woody Allen
How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.
A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.
There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.
How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
Fitting into new clothes. Wanna look good in a smaller size? Work out!
Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
A workout partner. Best thing I’ve done.
An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
A coach or trainer. Worth the money, just for the motivation.
An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
Your before picture. You often don’t realize how far you’ve come. Take pictures.
A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
Living long enough to see your grandkids … and play with them.
The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
Motivational quotes. I like to print them out or put them on my computer desktop.
Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
An upcoming day at the beach, or a reunion. Nuff said.
What are your motivations?
Tuesday, July 21, 2009
FT Medford
FT Medford is now on Facebook and Twitter!!!!!! If you want more nutrition and exercise tips follow us @ftmedford on Twitter for real-time comments, updates, and advice.
July Newsletter
Bible Verse:
“Rise up; this matter is in your hands. We will support you, so take courage and do it."-Ezra 10:4
Organic Food Basics
What to Know About Organic Foods
By Shereen Jegtvig, About.com
Updated: October 13, 2008
Organically grown foods are becoming more popular as people worry more about the health and the safety of the food they eat. What is organic food? Where can you buy organic products?
According to the USDA, organic foods are described as:
Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiation.
Organic food advocates claim that organically grown foods are safer and more nutritious than foods raised with non-organic methods such as pesticides, non-organic fertilizers, antibiotics and hormones. Many people just don't trust these chemicals and don't want to put them into their bodies. Since virtually all non-organically produced foods contain residues of pesticides, fertilizers and other chemicals, the only way to avoid them is to buy organic foods.
To be certified as organic, food products need to come from farms and processing plants that are certified as organic. This means that they are inspected by certified government officials to ensure that organic farms are up to USDA organic standards.
The inspectors make sure that only organic methods are used and that the environment is not contaminated with pesticides, synthetic fertilizers or other non-organic compounds.
Organic Labeling
Foods that are organically grown can state that fact on the label. This makes shopping easier for those of us who want to buy organic foods. It is important to understand exactly what organic labels mean.
"100% Organic"Foods that are labeled as 100% Organic must contain all organically grown ingredients except for added water and salt.
"Organic"Foods that are labeled as Organic need to contain at least 95% organic ingredients, except for added water and salt, plus they must not contain sulfites added as a preservative. Sulfites have been known to provoke allergies and asthma in some people. Up to 5% of the ingredients may non-organically produce.
"Made with Organic Ingredients"Product labels that claim Made with Organic Ingredients need to contain at least 70% organic ingredients, except for added water and salt. They must not contain added sulfites, and up to 30% of the ingredients may be non-organically produced.
Food products made with less than 70% organic ingredients may state which ingredients are organic, but they cannot claim to be organic food products.
What Makes Organic Foods Better Than Non-Organic Foods?
Organic foods do not contain dangerous pesticides. Although studies show that the minimal amounts of residues of chemical pesticides found on non-organically grown foods are not dangerous to your health, many people just don't believe it. Studies show that children who maintain conventional diets have more pesticides in their bodies than those who eat organic foods. Some experts believe that these pesticides may possibly lead to problems impeding with normal neurological development. Many organic food advocates also wish to avoid the antibiotics and growth hormones that are used on conventionally grown farm animals. These substances pass from the dairy products and meat we eat into our bodies. This use of antibiotics may be one of the causes of antibiotic-resistant strains of bacteria.
Organic food advocates also claim that organic foods are more nutritious than conventionally grown foods. There isn't much evidence to show that organic foods contain any more nutrients than non-organic foods; however some organic produce contain more vitamin C and higher quality protein content. There is also evidence that animals grown with organic feeds tend to be healthier than animals fed conventional feeds.
Organic farming is not only better for the animals, it is better for the environment. Organic farms are much more compatible with wildlife and land conservation programs.
Are Organic Foods Worth the Cost?
This is a question that more and more consumers say "yes" to every day. Organic foods are more expensive to grow than conventionally grown foods and that cost shows up in the higher prices in the grocery store. The choice to add organic foods to your diet may cost a bit more money, but for that price, you are buying the reassurance that you're making healthy decisions for our own health and your family's health.
Want to Lose Weight? How Not Eating Enough Can Cause You to Gain Weight!
By Michelle T Green
Michelle T GreenLevel: PlatinumMichelle Green is a freelance writer, qualified life coach and internet coach who has worked with people from all over the world. She works very ... ...
Yes, you read it right. Not eating enough can cause you to gain weight, not lose weight! If you want to lose weight, then this can come as quite a surprise.
Why is this so?
It has everything to do with your metabolism. The higher your metabolism, the more fat your body burns. If you have a low metabolism, then of course the amount of fat your body burns is reduced.
Skipping meals or not eating enough actually helps your body to become really good at storing fat. Why? Because it needs to, in case it is starved again in future! Your body needs fuel to work properly, so if you don't provide it with enough, it will take as much as it can the next time you feed it and store it as fat so it will have fuel the next time it is starved of food.
Sounds logical, doesn't it? So how do we effectively lose weight?
First you need to calculate your Basal Metabolic Rate (or BMR). The formula to help you calculate this is in the Weight Loss Tips section of the website below.
Once you have worked this out, it's time to start completing a food diary. Write down what you are eating and the quantities consumed. From there you can work out whether you're consuming enough.
A great way to increase your metabolic rate is to eat more often. Eat around 5 to 6 times a day, spreading your calories out over the day, and you will see a huge difference.
Another way to tell if you're eating enough calories is to check your energy levels. If you're feeling like you have no energy or you're making no progress in your fitness program, then it's very likely because you're not eating enough.
Most importantly, most of your calories should be coming from fruit and vegetables. If you're eating a lot of fried or processed foods, these could be sabotaging your weight loss regime, so try to reduce these types of foods as much as you possibly can or even cut them out completely.
So remember, eat at least 5 to 6 times a day, make sure you're eating enough (based on your BMR) and eat as much quality foods as you can. The Fit Yummy Mummy program below takes you through everything you need to know about what to eat to lose weight!
If you really want to lose weight, then here's what you must do right now...
Visit http://overweightandunhappy.com and make sure you take advantage of the free offers available, including the free weight loss E-Course or you can check out Michelle's progress as she attempts to become a Yummy Mummy!
The ABCs of Weight Loss
We've got 26 tips to help you succeed.
By Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss Clinic - Expert Column
Think you know your ABCs? I'm not talking about the classroom basics you learned in first grade, but the fundamentals of weight loss success. Here are 26 of my best diet tips, from A to Z:
A is for attitude. A can-do attitude will help you get over the inevitable hurdles of weight loss. Anticipate slip-ups -- they happen. But instead of letting them derail your weight loss efforts, learn from them and get right back on track. You don't have to be perfect to lose weight and be healthy. Just keep your eye on the target and keep moving forward, one step at a time.
B is for breakfast. It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low-fat yogurt, cereal, last night's leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunchtime.
C is for calories. They do count. Get into the habit of reading food labels to help you make healthy choices. And keep in mind that all the information listed there is based on the portion size the label specifies (which may not be the size of the portion you usually eat). Monitoring your portions and learning more about the calories in the foods you enjoy will help you meet your goals.
Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back? Eating crazy food combinations or eliminating food groups is not the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished (like the WebMD Weight Loss Clinic eating plans).
Eating regular meals is essential. Experts agree that you should go no longer than 4 to 5 hours between meals. Otherwise, intense hunger can trigger a binge. Some experts believe dieters have better control if they eat several mini-meals throughout the day. Choose the meal pattern that works best in your lifestyle, but make sure to eat at least three meals per day.
Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods.
Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.
Heart-healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Eat foods rich in omega-3 fatty acids, like walnuts, flaxseed, and salmon and other fatty fish. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods.
Invest in a pedometer and track your steps each day. The goal is to walk at least 10,000 steps -- the equivalent of 5 miles -- daily to thwart weight gain (and promote weight loss). Challenge yourself to increase your steps each day, even if you can't get up to 10,000. Every step counts; remember that your goal is simply to improve your fitness level.
Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute chunks of physical activity. (Be sure to check with your doctor before starting any exercise routine.)
Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested and enhance your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule.
Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit (accompany it with a little low-fat yogurt for protein).
Mindful eating means taking time to savor every bite. Turn off the distractions, and concentrate on the aroma, texture, and flavor of food. Becoming more mindful when you eat will give you more pleasure from your meals. The bonus: You'll also be more in tuned with your body's signals of fullness, and you'll be less likely to overeat.
Nighttime snacking, for most of us, is a habit that can undermine weight loss success. That's because the calories we eat after dinner tend to be empty ones, from chips, cookies, etc. Brushing your teeth after supper will help you make dinner the last meal of the day. If you need a little something at night, try to satisfy the urge with few calories -- have a stick of gum, one piece of hard candy, or a cup of hot tea).
One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is fundamental to weight loss success. You don't need to give up your favorite foods, but you do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entrée, or take home half your meal in a doggie bag.
Protein is the "secret sauce" to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.
Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that foster long-term weight loss.
Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporters help you get through the rough times.
Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day. Taking a multivitamin will help fill in the gaps.
Track your eating patterns and physical activity every day. One of the tips of the "successful losers" tracked in the National Weight Control Registry is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a powerful motivator to help keep you working toward your goals.
Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and My Pyramid) include:
· Eat plenty of fruits and vegetables.
· Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
· Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
· Limit saturated and trans fats, sugar, and alcohol.
· Watch the sodium content of your diet. Eat less processed food to reduce sodium.
· Get plenty of exercise -- at least 30 minutes a day.
· Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.
· Water is your body's preferred form of fluid. It is thirst-quenching and naturally delicious without one single calorie. You need some 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. Foods that are high in water (soups, Jell-O, produce) also count toward our fluid requirements. Many dieters find drinking water helps keep them from overeating.
· EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss.
· Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal. The French swear by it, and so should you. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.
· Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Lightening your load a few pounds at a time can be invigorating and energizing.
Exercise: How to Squeeze It Into Your Busy Lifestyle
By : Charles Volcolatte Submitted 2009-07-10 19:41:21
Reality check: Our awareness of the things that we need to take part in is not a surefire way of that thing snagging a top spot in our list of priorities. In much the same way, the fact that exercise should be a part of our daily routines does not make it an instant hit on the list of the tasks that we are accomplishing daily. More often than not, exercise routines are actually something that we tend to put at the bottom of our priority list; so much so, in fact, that we start to become a victim of a sedentary lifestyle. There is a saying that goes, "If you want something bad enough, you're bound to find a way to make it work", or something to that effect. Exercise needs to become a priority in our lives if we want to achieve optimal health. Here are our tips on making exercise fit in into your busy and hectic work schedules: Maximize tech glitches - Believe it or not, tech glitches have positive sides, too. Do not hesitate to take advantage of these glitches. If a website that takes too long to upload, a desktop PC that’s making a hitch, and so the list goes on. When these downgrades strike, bolt out of the office door and go for a brisk walk. This sure beats waiting. Use the stairs - Elevators are there for utilization, but only when you're in a hurry. Instead of using the elevators every so often, opt to use the stairs as often as you can. Of course, using the elevator would cut the time, especially if you're in a hurry, but at least, going through the stairs would give you the adrenaline rush. Walk to work. Cars need gas and gas is expensive; moreover, gas emissions are also harming the environment. To do your part in saving the environment, make a compromise with yourself: Walk to work every other day. This way, you can use your car while making the time for exercise as well. Run errands, literally. If you need to go somewhere, like the grocery store or the laundry shop, jog your way to those areas. Don't just walk. Jogging can increase your agility and can provide you with a more energized feeling after the short exercise. Turn the radio on. Upbeat music can change your mood. Not only that, it can also cause you to be more energized and rejuvenated. So if you're about to do a task, turn on the radio and get it going with your favorite music. Go active. It’s nice to get lazy around when you don't feel like moving about, but allowing for such indulgence would only cause a sedentary lifestyle. Do something recreational instead; something that can keep your blood pumping, like going out and practicing your favorite sport.
Author Resource: - Charles Volcolatte is a health and weight loss researcher for www.skinnyasap.com. He writes and researches actively on Weight Loss Reviews and shares his knowledge at www.skinnyasap.com where he works as a staff writer.
Recipe: Seared Scallops with Lemon Orzo
Sear the scallops while the orzo cooks. Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine.
Cooking spray
1/2 cup chopped onion
1 cup uncooked orzo (rice-shaped pasta)
1 cup fat-free, less-sodium chicken broth
1/2 cup dry white wine
1/4 teaspoon dried thyme
2 tablespoons chopped fresh chives
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1 1/2 pounds sea scallops
1/4 teaspoon salt
1/4 teaspoon black pepper
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm. Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.Yield: 4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)NUTRITION PER SERVING: CALORIES 480(10% from fat); FAT 5.1g (sat 1.7g,mono 1.9g,poly 0.7g); PROTEIN 60.9g; CHOLESTEROL 122mg; CALCIUM 95mg; SODIUM 875mg; FIBER 2.2g; IRON 1.1mg; CARBOHYDRATE 45.5g
“Rise up; this matter is in your hands. We will support you, so take courage and do it."-Ezra 10:4
Organic Food Basics
What to Know About Organic Foods
By Shereen Jegtvig, About.com
Updated: October 13, 2008
Organically grown foods are becoming more popular as people worry more about the health and the safety of the food they eat. What is organic food? Where can you buy organic products?
According to the USDA, organic foods are described as:
Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiation.
Organic food advocates claim that organically grown foods are safer and more nutritious than foods raised with non-organic methods such as pesticides, non-organic fertilizers, antibiotics and hormones. Many people just don't trust these chemicals and don't want to put them into their bodies. Since virtually all non-organically produced foods contain residues of pesticides, fertilizers and other chemicals, the only way to avoid them is to buy organic foods.
To be certified as organic, food products need to come from farms and processing plants that are certified as organic. This means that they are inspected by certified government officials to ensure that organic farms are up to USDA organic standards.
The inspectors make sure that only organic methods are used and that the environment is not contaminated with pesticides, synthetic fertilizers or other non-organic compounds.
Organic Labeling
Foods that are organically grown can state that fact on the label. This makes shopping easier for those of us who want to buy organic foods. It is important to understand exactly what organic labels mean.
"100% Organic"Foods that are labeled as 100% Organic must contain all organically grown ingredients except for added water and salt.
"Organic"Foods that are labeled as Organic need to contain at least 95% organic ingredients, except for added water and salt, plus they must not contain sulfites added as a preservative. Sulfites have been known to provoke allergies and asthma in some people. Up to 5% of the ingredients may non-organically produce.
"Made with Organic Ingredients"Product labels that claim Made with Organic Ingredients need to contain at least 70% organic ingredients, except for added water and salt. They must not contain added sulfites, and up to 30% of the ingredients may be non-organically produced.
Food products made with less than 70% organic ingredients may state which ingredients are organic, but they cannot claim to be organic food products.
What Makes Organic Foods Better Than Non-Organic Foods?
Organic foods do not contain dangerous pesticides. Although studies show that the minimal amounts of residues of chemical pesticides found on non-organically grown foods are not dangerous to your health, many people just don't believe it. Studies show that children who maintain conventional diets have more pesticides in their bodies than those who eat organic foods. Some experts believe that these pesticides may possibly lead to problems impeding with normal neurological development. Many organic food advocates also wish to avoid the antibiotics and growth hormones that are used on conventionally grown farm animals. These substances pass from the dairy products and meat we eat into our bodies. This use of antibiotics may be one of the causes of antibiotic-resistant strains of bacteria.
Organic food advocates also claim that organic foods are more nutritious than conventionally grown foods. There isn't much evidence to show that organic foods contain any more nutrients than non-organic foods; however some organic produce contain more vitamin C and higher quality protein content. There is also evidence that animals grown with organic feeds tend to be healthier than animals fed conventional feeds.
Organic farming is not only better for the animals, it is better for the environment. Organic farms are much more compatible with wildlife and land conservation programs.
Are Organic Foods Worth the Cost?
This is a question that more and more consumers say "yes" to every day. Organic foods are more expensive to grow than conventionally grown foods and that cost shows up in the higher prices in the grocery store. The choice to add organic foods to your diet may cost a bit more money, but for that price, you are buying the reassurance that you're making healthy decisions for our own health and your family's health.
Want to Lose Weight? How Not Eating Enough Can Cause You to Gain Weight!
By Michelle T Green
Michelle T GreenLevel: PlatinumMichelle Green is a freelance writer, qualified life coach and internet coach who has worked with people from all over the world. She works very ... ...
Yes, you read it right. Not eating enough can cause you to gain weight, not lose weight! If you want to lose weight, then this can come as quite a surprise.
Why is this so?
It has everything to do with your metabolism. The higher your metabolism, the more fat your body burns. If you have a low metabolism, then of course the amount of fat your body burns is reduced.
Skipping meals or not eating enough actually helps your body to become really good at storing fat. Why? Because it needs to, in case it is starved again in future! Your body needs fuel to work properly, so if you don't provide it with enough, it will take as much as it can the next time you feed it and store it as fat so it will have fuel the next time it is starved of food.
Sounds logical, doesn't it? So how do we effectively lose weight?
First you need to calculate your Basal Metabolic Rate (or BMR). The formula to help you calculate this is in the Weight Loss Tips section of the website below.
Once you have worked this out, it's time to start completing a food diary. Write down what you are eating and the quantities consumed. From there you can work out whether you're consuming enough.
A great way to increase your metabolic rate is to eat more often. Eat around 5 to 6 times a day, spreading your calories out over the day, and you will see a huge difference.
Another way to tell if you're eating enough calories is to check your energy levels. If you're feeling like you have no energy or you're making no progress in your fitness program, then it's very likely because you're not eating enough.
Most importantly, most of your calories should be coming from fruit and vegetables. If you're eating a lot of fried or processed foods, these could be sabotaging your weight loss regime, so try to reduce these types of foods as much as you possibly can or even cut them out completely.
So remember, eat at least 5 to 6 times a day, make sure you're eating enough (based on your BMR) and eat as much quality foods as you can. The Fit Yummy Mummy program below takes you through everything you need to know about what to eat to lose weight!
If you really want to lose weight, then here's what you must do right now...
Visit http://overweightandunhappy.com and make sure you take advantage of the free offers available, including the free weight loss E-Course or you can check out Michelle's progress as she attempts to become a Yummy Mummy!
The ABCs of Weight Loss
We've got 26 tips to help you succeed.
By Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss Clinic - Expert Column
Think you know your ABCs? I'm not talking about the classroom basics you learned in first grade, but the fundamentals of weight loss success. Here are 26 of my best diet tips, from A to Z:
A is for attitude. A can-do attitude will help you get over the inevitable hurdles of weight loss. Anticipate slip-ups -- they happen. But instead of letting them derail your weight loss efforts, learn from them and get right back on track. You don't have to be perfect to lose weight and be healthy. Just keep your eye on the target and keep moving forward, one step at a time.
B is for breakfast. It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low-fat yogurt, cereal, last night's leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunchtime.
C is for calories. They do count. Get into the habit of reading food labels to help you make healthy choices. And keep in mind that all the information listed there is based on the portion size the label specifies (which may not be the size of the portion you usually eat). Monitoring your portions and learning more about the calories in the foods you enjoy will help you meet your goals.
Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back? Eating crazy food combinations or eliminating food groups is not the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished (like the WebMD Weight Loss Clinic eating plans).
Eating regular meals is essential. Experts agree that you should go no longer than 4 to 5 hours between meals. Otherwise, intense hunger can trigger a binge. Some experts believe dieters have better control if they eat several mini-meals throughout the day. Choose the meal pattern that works best in your lifestyle, but make sure to eat at least three meals per day.
Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods.
Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.
Heart-healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Eat foods rich in omega-3 fatty acids, like walnuts, flaxseed, and salmon and other fatty fish. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods.
Invest in a pedometer and track your steps each day. The goal is to walk at least 10,000 steps -- the equivalent of 5 miles -- daily to thwart weight gain (and promote weight loss). Challenge yourself to increase your steps each day, even if you can't get up to 10,000. Every step counts; remember that your goal is simply to improve your fitness level.
Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute chunks of physical activity. (Be sure to check with your doctor before starting any exercise routine.)
Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested and enhance your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule.
Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit (accompany it with a little low-fat yogurt for protein).
Mindful eating means taking time to savor every bite. Turn off the distractions, and concentrate on the aroma, texture, and flavor of food. Becoming more mindful when you eat will give you more pleasure from your meals. The bonus: You'll also be more in tuned with your body's signals of fullness, and you'll be less likely to overeat.
Nighttime snacking, for most of us, is a habit that can undermine weight loss success. That's because the calories we eat after dinner tend to be empty ones, from chips, cookies, etc. Brushing your teeth after supper will help you make dinner the last meal of the day. If you need a little something at night, try to satisfy the urge with few calories -- have a stick of gum, one piece of hard candy, or a cup of hot tea).
One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is fundamental to weight loss success. You don't need to give up your favorite foods, but you do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entrée, or take home half your meal in a doggie bag.
Protein is the "secret sauce" to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.
Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that foster long-term weight loss.
Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporters help you get through the rough times.
Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day. Taking a multivitamin will help fill in the gaps.
Track your eating patterns and physical activity every day. One of the tips of the "successful losers" tracked in the National Weight Control Registry is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a powerful motivator to help keep you working toward your goals.
Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and My Pyramid) include:
· Eat plenty of fruits and vegetables.
· Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
· Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
· Limit saturated and trans fats, sugar, and alcohol.
· Watch the sodium content of your diet. Eat less processed food to reduce sodium.
· Get plenty of exercise -- at least 30 minutes a day.
· Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.
· Water is your body's preferred form of fluid. It is thirst-quenching and naturally delicious without one single calorie. You need some 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. Foods that are high in water (soups, Jell-O, produce) also count toward our fluid requirements. Many dieters find drinking water helps keep them from overeating.
· EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss.
· Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal. The French swear by it, and so should you. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.
· Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Lightening your load a few pounds at a time can be invigorating and energizing.
Exercise: How to Squeeze It Into Your Busy Lifestyle
By : Charles Volcolatte Submitted 2009-07-10 19:41:21
Reality check: Our awareness of the things that we need to take part in is not a surefire way of that thing snagging a top spot in our list of priorities. In much the same way, the fact that exercise should be a part of our daily routines does not make it an instant hit on the list of the tasks that we are accomplishing daily. More often than not, exercise routines are actually something that we tend to put at the bottom of our priority list; so much so, in fact, that we start to become a victim of a sedentary lifestyle. There is a saying that goes, "If you want something bad enough, you're bound to find a way to make it work", or something to that effect. Exercise needs to become a priority in our lives if we want to achieve optimal health. Here are our tips on making exercise fit in into your busy and hectic work schedules: Maximize tech glitches - Believe it or not, tech glitches have positive sides, too. Do not hesitate to take advantage of these glitches. If a website that takes too long to upload, a desktop PC that’s making a hitch, and so the list goes on. When these downgrades strike, bolt out of the office door and go for a brisk walk. This sure beats waiting. Use the stairs - Elevators are there for utilization, but only when you're in a hurry. Instead of using the elevators every so often, opt to use the stairs as often as you can. Of course, using the elevator would cut the time, especially if you're in a hurry, but at least, going through the stairs would give you the adrenaline rush. Walk to work. Cars need gas and gas is expensive; moreover, gas emissions are also harming the environment. To do your part in saving the environment, make a compromise with yourself: Walk to work every other day. This way, you can use your car while making the time for exercise as well. Run errands, literally. If you need to go somewhere, like the grocery store or the laundry shop, jog your way to those areas. Don't just walk. Jogging can increase your agility and can provide you with a more energized feeling after the short exercise. Turn the radio on. Upbeat music can change your mood. Not only that, it can also cause you to be more energized and rejuvenated. So if you're about to do a task, turn on the radio and get it going with your favorite music. Go active. It’s nice to get lazy around when you don't feel like moving about, but allowing for such indulgence would only cause a sedentary lifestyle. Do something recreational instead; something that can keep your blood pumping, like going out and practicing your favorite sport.
Author Resource: - Charles Volcolatte is a health and weight loss researcher for www.skinnyasap.com. He writes and researches actively on Weight Loss Reviews and shares his knowledge at www.skinnyasap.com where he works as a staff writer.
Recipe: Seared Scallops with Lemon Orzo
Sear the scallops while the orzo cooks. Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine.
Cooking spray
1/2 cup chopped onion
1 cup uncooked orzo (rice-shaped pasta)
1 cup fat-free, less-sodium chicken broth
1/2 cup dry white wine
1/4 teaspoon dried thyme
2 tablespoons chopped fresh chives
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1 1/2 pounds sea scallops
1/4 teaspoon salt
1/4 teaspoon black pepper
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm. Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.Yield: 4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)NUTRITION PER SERVING: CALORIES 480(10% from fat); FAT 5.1g (sat 1.7g,mono 1.9g,poly 0.7g); PROTEIN 60.9g; CHOLESTEROL 122mg; CALCIUM 95mg; SODIUM 875mg; FIBER 2.2g; IRON 1.1mg; CARBOHYDRATE 45.5g
Tuesday, January 27, 2009
Train More Effectively With a Heart Rate Monitor
Train More Effectively With a Heart Rate Monitor
Heart monitors are such devices which are used to measure and record the rate of your heart during your strenuous exercise period. These types of devices give you instant feedback on the level of your work out, with the help of which you can plan your total work out procedure. In one way or the other, heart monitor serves the purpose as the most effective ways of developing and tracking your progress during your work out sessions.
There are galore of benefits of using a heart monitor when working out, some of them are as follows:
Ease and accuracy
No doubt, heart monitors makes recording and tracking of your pulses and other important parameters very easy. If you stop after every workout session for counting your pulse, your heart rate as well as your work out gets disturbed. These things do not happen in heart monitors. More so, you can be well assured of the accuracy compared to other manual methods.
Prevent Over-Training
You can also use the heart monitor to over-train yourself, which in turn means efficiency maximization and injury minimization. Moreover, with the help of your heart rate monitor, you can avoid depleting the stored glycogen in your body. This un-depleted glycogen keeps your body fit for intense workouts and at the same time you won't have to take unexpected leave from your workout due to fatigue and stress.
Prevent Under-training
Set a goal of minimum heart rate in your heart rate monitor and whenever you will fall short of that stipulated heart rate, an alarm will automatically remind you of the same. In short, it acts as a coach which would also remind when you have to increase the pace and when you have to decrease it.
Pacing
With heart rate monitors, you can pace your training run just according to your cardio-vascular needs and requirements.
Fitness monitor
You will also be able to monitor your cardio vascular fitness and more so, you will be able to set up a goal for your cardio vascular fitness. Is it not great?
Workout schedule
Heart rate monitors also enables you to schedule your workout in a proper and effective manner. This proper scheduling would be an add-on to your strenuous workout.
Enjoyment
It does not matter whether you wear a heart rate monitor for workout or for running; it would add an extra twist to your tiring and arduous schedules.
In a nutshell, you have a lot of benefits from heart rate monitor but make sure that it is not the only thing while you are out on a workout. Do not forget to take help from a workout specialist.
Ask us about how you can purchase your own heart rate monitor at a discounted price so that you can take your training to the next level!
Heart monitors are such devices which are used to measure and record the rate of your heart during your strenuous exercise period. These types of devices give you instant feedback on the level of your work out, with the help of which you can plan your total work out procedure. In one way or the other, heart monitor serves the purpose as the most effective ways of developing and tracking your progress during your work out sessions.
There are galore of benefits of using a heart monitor when working out, some of them are as follows:
Ease and accuracy
No doubt, heart monitors makes recording and tracking of your pulses and other important parameters very easy. If you stop after every workout session for counting your pulse, your heart rate as well as your work out gets disturbed. These things do not happen in heart monitors. More so, you can be well assured of the accuracy compared to other manual methods.
Prevent Over-Training
You can also use the heart monitor to over-train yourself, which in turn means efficiency maximization and injury minimization. Moreover, with the help of your heart rate monitor, you can avoid depleting the stored glycogen in your body. This un-depleted glycogen keeps your body fit for intense workouts and at the same time you won't have to take unexpected leave from your workout due to fatigue and stress.
Prevent Under-training
Set a goal of minimum heart rate in your heart rate monitor and whenever you will fall short of that stipulated heart rate, an alarm will automatically remind you of the same. In short, it acts as a coach which would also remind when you have to increase the pace and when you have to decrease it.
Pacing
With heart rate monitors, you can pace your training run just according to your cardio-vascular needs and requirements.
Fitness monitor
You will also be able to monitor your cardio vascular fitness and more so, you will be able to set up a goal for your cardio vascular fitness. Is it not great?
Workout schedule
Heart rate monitors also enables you to schedule your workout in a proper and effective manner. This proper scheduling would be an add-on to your strenuous workout.
Enjoyment
It does not matter whether you wear a heart rate monitor for workout or for running; it would add an extra twist to your tiring and arduous schedules.
In a nutshell, you have a lot of benefits from heart rate monitor but make sure that it is not the only thing while you are out on a workout. Do not forget to take help from a workout specialist.
Ask us about how you can purchase your own heart rate monitor at a discounted price so that you can take your training to the next level!
Heart Disease Facts and Prevention
American Heart Month (February) is the perfect time to look over the causes of heart disease, how to prevent heart disease, heart disease statistics, and keeping your heart healthy. Use the three simple steps below to help you keep your heart healthy and avoid heart disease. Your health and wellness depends on it.
3 Tips On How To Lead A Healthier, Heart Conscious Life -
Get Moving! We should always look for wasy to become more flexible, stronger, faster, and to remember the skills with practice. Exercise is so important for heart health. Do something you love to do - walk, jog, bike, dance, do yoga, take a new class at your local gym, join a martial arts school, or start your own exercise group. You should be exercising at least three times a week for about thirty minutes each day.
You Are What You Eat! Take a look around your kitchen and start cleaning out fats, calories, and junk foods. Get rid of those nasty foods that clog your arteries. Add more fruits and vegetables to your daily food intake. You should be eating at least six servings of fruits and vegetables a day. That is about three servings of fruit and three servings of vegetables. It is easier than you think. Add fruits and vegetables with every meal and it is done. For example, eat a banana with your morning cereal, eat salad and an apple with lunch, have carrots for a snack, and have salad or a side of corn for dinner. That's it!
· Take Care of Yourself! Learn CPR and First Aid so you can help others should they have a heart attack. Give a fruit basket as a gift instead of chocolates. Stop eating out or at least cut down on how much you do. The little things really do matter.
We have to keep this in mind because the reality is that heart diseases are the number 1 killer in the United StatesThe Summary Health Statistics for United States adults shows that more than 24 million (or 11% of) Americans are diagnosed with heart disease every year.
People who do not exercise are twice as likely to have a heart attack, according to The World Heart Federation Fact Sheet of 2002
The average length of a hospital stay due to heart disease is 4.4 days, according to the 2006 National Hospital Discharge Survey.
Deaths: The Final Data of 2005 showed that more than 650,000 people died from heart disease.
According to the American Heart Association the following things will increase your risk of a heart attack: smoking, high blood pressure, high blood cholesterol, diabetes, being overweight, and physical inactivity
Keep active, eat smart, and stay safe!!
3 Tips On How To Lead A Healthier, Heart Conscious Life -
Get Moving! We should always look for wasy to become more flexible, stronger, faster, and to remember the skills with practice. Exercise is so important for heart health. Do something you love to do - walk, jog, bike, dance, do yoga, take a new class at your local gym, join a martial arts school, or start your own exercise group. You should be exercising at least three times a week for about thirty minutes each day.
You Are What You Eat! Take a look around your kitchen and start cleaning out fats, calories, and junk foods. Get rid of those nasty foods that clog your arteries. Add more fruits and vegetables to your daily food intake. You should be eating at least six servings of fruits and vegetables a day. That is about three servings of fruit and three servings of vegetables. It is easier than you think. Add fruits and vegetables with every meal and it is done. For example, eat a banana with your morning cereal, eat salad and an apple with lunch, have carrots for a snack, and have salad or a side of corn for dinner. That's it!
· Take Care of Yourself! Learn CPR and First Aid so you can help others should they have a heart attack. Give a fruit basket as a gift instead of chocolates. Stop eating out or at least cut down on how much you do. The little things really do matter.
We have to keep this in mind because the reality is that heart diseases are the number 1 killer in the United StatesThe Summary Health Statistics for United States adults shows that more than 24 million (or 11% of) Americans are diagnosed with heart disease every year.
People who do not exercise are twice as likely to have a heart attack, according to The World Heart Federation Fact Sheet of 2002
The average length of a hospital stay due to heart disease is 4.4 days, according to the 2006 National Hospital Discharge Survey.
Deaths: The Final Data of 2005 showed that more than 650,000 people died from heart disease.
According to the American Heart Association the following things will increase your risk of a heart attack: smoking, high blood pressure, high blood cholesterol, diabetes, being overweight, and physical inactivity
Keep active, eat smart, and stay safe!!
Saturday, January 24, 2009
Boost your Immunity
Boost Your Immunity to Survive Cold and Flu SeasonOne of the easiest and quickest ways to boost immune system function is to eat a healthy diet that is balanced with the proper vitamins and minerals. Those that consistently eat diets that have little or no nutrient value will find that that doesn’t work in conjunction with boosting immune system function.Doctors and researchers in the latest there are some specific things you can do to assist in boosting immune system function. Foods that are rich in Vitamin C and also those that have large amounts of Vitamin E are thought to work towards boosting immune system function. You can easily find these vitamins and many everyday foods so creating a menu to conform to this diet is not difficult.Garlic is also thought to work towards boosting immune system functions. Many believe that taking garlic supplements is helpful; perhaps you would rather incorporate it into your diet if you enjoy the taste of garlic. It's easy to add garlic to many dishes including soups, sauces and salads.Diet alone is not the complete answer for boosting immune system functions. Exercise on a regular basis is also incredibly valuable in building a healthy lifestyle.In addition to boosting immune system function exercise can also benefit your mental health. A healthy body goes along why in contributing to a healthy mental state. Research has shown that the two go hand in hand. One definitely does benefit the other.How much stress you are experiencing can also play a direct role in boosting immune system operation. When an individual experiences stress it can lead to their immune system becoming compromised. Many people who are dealing with the loss of a job or a death will often find themselves also battling a cold, the flu or an infection. Reducing stress whenever possible go a long way in assisting you in not only your mental, but also your physical health.The value of proper sleep should also never be underestimated. A good night’s sleep also helps with boosting immune system functioning. In the busy world of long work hours and the demands of home and family it can be difficult to get enough sleep each night. You can feel rundown and drained of energy, which I'm sure we all have certain times of our lives. When a person is lacking enough sleep they become much more susceptible to contracting illness and disease.Boosting immune system function can be done with just a few steps. Your immune system will respond to a healthier diet, exercise and a reduction in stress. There are absolute ways in which you can help yourself but it must start with you. The responsibility is yours.Morgan Hamilton offers expert advice and great tips regarding all aspects concerning health. Get more information by visiting Boosting Immune SystemArticle Source: http://EzineArticles.com/?expert=Morgan_Hamilton
5 Tips To Boost Your Immune System In Winterposted January 19, 2009
Winter is here and along with the cold temperatures and anticipation of snow days it also brings plenty of opportunities for viruses to spread. Dr. Jose Justiniano, a family practice physician with Parkridge Medical Associates of North Georgia, offers a few tips to help keep your immune system healthy during the winter months.
Dr. Justiniano said, “Your immune system serves as your body’s natural defense system and consists of a network of cells, tissues and organs that work together to defend your body against invaders, such as viruses, bacteria and other sickness. The healthier your immune system is, the better it can fight off illness.”Get plenty of sleep. Your body uses sleep as a way to heal itself. If you do not get an adequate amount of sleep at night, you are not giving your body enough time to rest and heal.
Lower your stress. Occasional stress is not a bad thing. But being under constant stress can cause a steady stream of stress hormones to weaken your immune system and make you more vulnerable to illness.
Take a daily multivitamin. Even a small deficiency in certain nutrients can cause your immune system to become impaired and not function properly. Dr. Justiniano suggests taking a multivitamin that is specially formulated for your age and gender.
Eat a balanced diet. Good nutrition is vital to keeping your immune system healthy. While there is no specific “magic” food that can prevent you from contracting a cold or the flu, eating a healthy, balanced diet is the best way to boost your immune system.
Wash your hands. Practicing proper hand hygiene is one of the best ways to avoid getting sick. You come in contact with many germs throughout each day and most accumulate on your hands. Make sure to keep your hands clean by frequently washing with soap and water or using an alcohol-based hand sanitizer. Boost your body’s immune systemSuper foods help combat an assortment of ailmentsBy Cheryl Embrett One of the best prescriptions for good health is also one of the easiest to follow: watch what you eat. Every day, new studies prove that eating the right foods regularly can help reduce the risk of cancer and heart disease, banish the blues and increase energy and vitality. Here are 10 nutrient-packed “super foods” that should top everyone’s grocery list.1. BroccoliThis is one mean green! Broccoli is chock-full of the phytochemical sulforaphane, which makes headlines because of its potent anti-cancer properties. It’s also a rich source of beta-carotene (good for the eyes and immune system, among other things), fiber and vitamin C.Toronto registered dietitian and author Liz Pearson was so convinced of the health benefits of this “King of Cruciferous Vegetables” that she called her first book When in Doubt, Eat Broccoli! But Leave Some Room for Chocolate (Penguin Books, 1998). For fast, easy and delicious ways to add vegetables — including broccoli — to your diet, visit 5 to 10 a day.2. BlueberriesIf you haven’t gone blueberry picking since you were a kid, here’s a reason to start again. In a peer-reviewed study of 100 common fruits, vegetables and nuts in the Journal of Agricultural and Food Chemistry, these blue jewels had one of the highest antioxidant capacities (the ability to combat cell-damaging free radicals that can lead to heart disease and cancer). And, like cranberries, blueberries appear to fight off urinary-tract infections by preventing E. coli bacteria from sticking to cells in the urinary tract.John Stanton, president of the Running Room Canada, says he always starts his day with a big bowl of fresh fruit, including blueberries when they’re in season. “Its light, it’s healthy, and then I’m ready to run.” For more on the power of blue, including tasty recipes for everything from wild blueberry chicken breasts to blueberry sorbet, check out Wild Blueberries.3. Flax“Ground flaxseed is the one thing I make sure I eat every day,” says Marilyn Smith, co-author of The Ultimate Healthy Eating Plan That Still Leaves Room for Chocolate (Whitecap Books, 2002). Smith says flax is a great source of both soluble and insoluble fiber (which makes it a natural laxative) as well as plant lignans which may reduce the risk of developing hormone-sensitive cancers, such as prostate and breast cancer.Flaxseed is also high in Omega-3 fatty acids, which are known to protect against heart disease. Smith eats a flaxseed muffin or sprinkles a tablespoon of ground flaxseed on her cereal every day. For more information on the health benefits of flax, including delicious ways to cook with it, visit the Flax Council of Canada.4. GarlicSince ancient times, physicians have used the “stinking rose” to treat health conditions including heart disease. Garlic contains allicin, a phytochemical that may lower cholesterol and make blood platelets less sticky, cutting the risk of clots.In Mississauga, Ont., naturopath Rana Singh swears by the immune-boosting, cold-fighting power of the humble garlic bulb. He recommends chopping or crushing two or three cloves of fresh, raw garlic and adding them to whatever you’re eating.For information on the health benefits of garlic and great ways to cook with it, visit The Garlic Information Centre and Garlic Sleuth. (Note: Consult your doctor before including more garlic than is customary in your diet.)5. Green teaGreen tea is loaded with powerful antioxidants, which may protect against cell damage that leads to aging and help prevent heart disease and cancer. Green tea contains a polyphenol known as epigallocatechin gallate (EGCg), which in animal tests has been shown to prevent the formation of tumors. Researchers at Purdue University found in laboratory tests that EGCg killed human breast cancer cells but did not kill non-cancerous human breast cells.Paulette Bourgeois, author of the Franklin the Turtle series of kids’ books, drinks green tea several times a day. “It’s not only healthy, it’s soothing,” she says. For more information on the health benefits of tea, visit the Tea Association of Canada.6. Skim milk“The one food I consciously remind myself to consume and monitor regularly is milk, since I know that I may not drink enough of it in the course of my regular routine to keep my bones strong,” says food writer and cookbook author Dana McCauley.She’s not alone. Most women don’t get enough calcium, and one in four white women (the rate is lower in black and Hispanic women) will develop osteoporosis. Studies have found that increasing your calcium intake can also help relieve the symptoms of PMS.To meet your daily quota, reach for three servings of milk or milk products. After a tough workout, make it low-fat chocolate milk, advises McGill University fitness coordinator Jill Barker. “It has the requisite amount of carbs and protein needed to promote optimal recovery in the working muscles.”Visit the Dairy Farmers of Canada for more tips on adding calcium to your diet.7. SalmonFresh or canned salmon is one of the best sources of the celebrated Omega-3 fatty acids, which can help prevent heart attacks. Studies have also shown that Omega-3 may have the ability to offset depression as well as protect against inflammatory diseases such as arthritis.“I try to eat salmon twice a week, as do my kids,” says nutritionist Rosie Schwartz, author of The Enlightened Eater’s Whole Foods Guide.8. SoyProtein is one of the nutrients that most women don’t get enough of. They should have a protein-rich food every three to four hours during the day to keep energized, says dietitian Linda Barton. “Soy is perfect since it’s a plant-based protein that’s low in saturated fat.”Soybeans and soy protein products — including tofu, miso, tempeh and soy drinks — also contain phytoestrogens that may slow the growth of some cancers, lower cholesterol and offer some protection against osteoporosis. Visit the Soyfoods Association of North America for more information and recipes.9. SpinachWhen asked to name one of her favorite super foods, Toronto registered dietician Leslie Beck praised spinach. It’s loaded with energy-promoting iron and folate, a B vitamin that prevents neural-tube defects in the fetus. It is important in red blood cell formation, protein metabolism, growth and cell division. The leafy green is also one of the best sources of lutein, an antioxidant that benefits eye, skin and cardiovascular health. For more information on the health benefits of spinach, visit Wholehealthmd.com.10. TomatoesResearch has found that tomatoes, especially cooked or processed ones, can lower the risk of some cancers and heart disease. Experts attribute this to lycopene, a potent antioxidant and the pigment that makes tomatoes red. A Harvard University study found that men who regularly ate tomato-based foods had lower rates of prostate cancer.“We love tomatoes,” says Diane Clement, who founded the popular Tomato Fresh Food Cafe in Vancouver. She and her husband, Dr. Doug Clement, start their evening meal with their favorite tomato and bocconcini cheese salad. “The juicy tomatoes, loaded with lycopenes galore, are the perfect healthy jumpstart for anybody,” she says. For more nutrition facts and recipes, visit California Tomatoes. Top Ten Ways to Survive the Cold and Flu SeasonIt is that time of year where you hold your breath, and hope and pray you don't catch the multitude of colds and viruses that are going around right now. If you're like me whenever you hear coughing or sneezing, you're looking for the nearest hole to crawl into, or the closest hex symbol that will guarantee you don't get whatever the person has! Since most of these things are air borne, and all it takes is a little breeze to blow those lovely water particles your way for you to "get" whatever the infected person has, it's imperative to come up with a strategy to boost your immune system and stay as cold and virus free as possible. So, what can you do to successfully survive the cold and flu season?
1. Wash your hands often. It's a little thing, but it can make a big difference because if you wash your hands often anything that you've picked up on your hands will be destroyed, thus reducing your odds of getting whatever bug happens to be going around.
2. Drink several glasses of water daily. This one is common sense since most of us know that you get over colds and viruses faster when you drink lots of fluids. It also stands to reason that drinking water daily will help to keep your system clear of anything cold or virus-wise that you might've picked up in spite of your hand washing.
3. Take Echinacea. This herb is a natural antibiotic, and blood cleanser. It helps to strengthen the immune system as well. I recommend the tincture as it is the strongest most concentrated form, and it will get into your bloodstream faster and begin doing you good more quickly. Follow the directions on the bottle carefully.
4. Eat a healthy diet. This is another no-brainer, but it's amazing to me how many people don't do this and how they often eat even worse when they are sick. Just like with the water this will help your immune system to stay healthy and strong. 5. If you live with someone that has become ill as soon as they are better wash whatever bedding, towels and such that they've been using. Also, clean your home with something antibacterial, as well as opening windows for a short time to air the place out. This will help to destroy whatever germs have found their way onto clothing, bedding and other items around your home, thus reducing the chances of your housemate passing it on.
6. Keep Clorox or some other type of antibacterial wipe on hand to use on phones and other items that you and an ill person might both be using.
7. If you begin getting symptoms that indicate that you may be getting sick with a cold or the flu, get some zinc drops and start taking them following the directions on the package. If you begin taking zinc right away you will reduce the duration of any cold or virus you may have contracted.
8. Eat chicken noodle soup if you become sick. Scientists for years thought that the old remedy of feeding chicken noodle soup to someone with a cold to help them get better was an old wives tale, but it has been scientifically proven that there is something in it which helps the body to get well. However, scientists are divided on what in chicken noodle soup actually helps us get over a cold or virus more quickly. Some think it is the steam we breathe as we eat it, and some think that herbs such as garlic and pepper help by working as a cough suppressant. There are a number of theories, but the fact remains that it works.
9. Keep your distance from those who are ill. Sometimes this is hard especially if it is someone you love, and you want to make them feel better. However, trust me if you are both sick at the same time that is worse. You can still take care of a loved one who is ill, even if you are not right next to them all the time.
10. If you do become sick, take a day or two off from work, your co-workers will thank you. If you run a fever do not return to work until you have had no fever for 24 hours. If you are running a fever, you are contagious and capable of passing on what you have to others.
Doing all ten of these things is not a guarantee you won't get sick with a cold or the flu this winter, but they will go a long way towards making it that much harder for a germ to infect you. Here's to a cold and virus free winter season! Allison Bonelliwww.fitnesstogethermedford.com
5 Tips To Boost Your Immune System In Winterposted January 19, 2009
Winter is here and along with the cold temperatures and anticipation of snow days it also brings plenty of opportunities for viruses to spread. Dr. Jose Justiniano, a family practice physician with Parkridge Medical Associates of North Georgia, offers a few tips to help keep your immune system healthy during the winter months.
Dr. Justiniano said, “Your immune system serves as your body’s natural defense system and consists of a network of cells, tissues and organs that work together to defend your body against invaders, such as viruses, bacteria and other sickness. The healthier your immune system is, the better it can fight off illness.”Get plenty of sleep. Your body uses sleep as a way to heal itself. If you do not get an adequate amount of sleep at night, you are not giving your body enough time to rest and heal.
Lower your stress. Occasional stress is not a bad thing. But being under constant stress can cause a steady stream of stress hormones to weaken your immune system and make you more vulnerable to illness.
Take a daily multivitamin. Even a small deficiency in certain nutrients can cause your immune system to become impaired and not function properly. Dr. Justiniano suggests taking a multivitamin that is specially formulated for your age and gender.
Eat a balanced diet. Good nutrition is vital to keeping your immune system healthy. While there is no specific “magic” food that can prevent you from contracting a cold or the flu, eating a healthy, balanced diet is the best way to boost your immune system.
Wash your hands. Practicing proper hand hygiene is one of the best ways to avoid getting sick. You come in contact with many germs throughout each day and most accumulate on your hands. Make sure to keep your hands clean by frequently washing with soap and water or using an alcohol-based hand sanitizer. Boost your body’s immune systemSuper foods help combat an assortment of ailmentsBy Cheryl Embrett One of the best prescriptions for good health is also one of the easiest to follow: watch what you eat. Every day, new studies prove that eating the right foods regularly can help reduce the risk of cancer and heart disease, banish the blues and increase energy and vitality. Here are 10 nutrient-packed “super foods” that should top everyone’s grocery list.1. BroccoliThis is one mean green! Broccoli is chock-full of the phytochemical sulforaphane, which makes headlines because of its potent anti-cancer properties. It’s also a rich source of beta-carotene (good for the eyes and immune system, among other things), fiber and vitamin C.Toronto registered dietitian and author Liz Pearson was so convinced of the health benefits of this “King of Cruciferous Vegetables” that she called her first book When in Doubt, Eat Broccoli! But Leave Some Room for Chocolate (Penguin Books, 1998). For fast, easy and delicious ways to add vegetables — including broccoli — to your diet, visit 5 to 10 a day.2. BlueberriesIf you haven’t gone blueberry picking since you were a kid, here’s a reason to start again. In a peer-reviewed study of 100 common fruits, vegetables and nuts in the Journal of Agricultural and Food Chemistry, these blue jewels had one of the highest antioxidant capacities (the ability to combat cell-damaging free radicals that can lead to heart disease and cancer). And, like cranberries, blueberries appear to fight off urinary-tract infections by preventing E. coli bacteria from sticking to cells in the urinary tract.John Stanton, president of the Running Room Canada, says he always starts his day with a big bowl of fresh fruit, including blueberries when they’re in season. “Its light, it’s healthy, and then I’m ready to run.” For more on the power of blue, including tasty recipes for everything from wild blueberry chicken breasts to blueberry sorbet, check out Wild Blueberries.3. Flax“Ground flaxseed is the one thing I make sure I eat every day,” says Marilyn Smith, co-author of The Ultimate Healthy Eating Plan That Still Leaves Room for Chocolate (Whitecap Books, 2002). Smith says flax is a great source of both soluble and insoluble fiber (which makes it a natural laxative) as well as plant lignans which may reduce the risk of developing hormone-sensitive cancers, such as prostate and breast cancer.Flaxseed is also high in Omega-3 fatty acids, which are known to protect against heart disease. Smith eats a flaxseed muffin or sprinkles a tablespoon of ground flaxseed on her cereal every day. For more information on the health benefits of flax, including delicious ways to cook with it, visit the Flax Council of Canada.4. GarlicSince ancient times, physicians have used the “stinking rose” to treat health conditions including heart disease. Garlic contains allicin, a phytochemical that may lower cholesterol and make blood platelets less sticky, cutting the risk of clots.In Mississauga, Ont., naturopath Rana Singh swears by the immune-boosting, cold-fighting power of the humble garlic bulb. He recommends chopping or crushing two or three cloves of fresh, raw garlic and adding them to whatever you’re eating.For information on the health benefits of garlic and great ways to cook with it, visit The Garlic Information Centre and Garlic Sleuth. (Note: Consult your doctor before including more garlic than is customary in your diet.)5. Green teaGreen tea is loaded with powerful antioxidants, which may protect against cell damage that leads to aging and help prevent heart disease and cancer. Green tea contains a polyphenol known as epigallocatechin gallate (EGCg), which in animal tests has been shown to prevent the formation of tumors. Researchers at Purdue University found in laboratory tests that EGCg killed human breast cancer cells but did not kill non-cancerous human breast cells.Paulette Bourgeois, author of the Franklin the Turtle series of kids’ books, drinks green tea several times a day. “It’s not only healthy, it’s soothing,” she says. For more information on the health benefits of tea, visit the Tea Association of Canada.6. Skim milk“The one food I consciously remind myself to consume and monitor regularly is milk, since I know that I may not drink enough of it in the course of my regular routine to keep my bones strong,” says food writer and cookbook author Dana McCauley.She’s not alone. Most women don’t get enough calcium, and one in four white women (the rate is lower in black and Hispanic women) will develop osteoporosis. Studies have found that increasing your calcium intake can also help relieve the symptoms of PMS.To meet your daily quota, reach for three servings of milk or milk products. After a tough workout, make it low-fat chocolate milk, advises McGill University fitness coordinator Jill Barker. “It has the requisite amount of carbs and protein needed to promote optimal recovery in the working muscles.”Visit the Dairy Farmers of Canada for more tips on adding calcium to your diet.7. SalmonFresh or canned salmon is one of the best sources of the celebrated Omega-3 fatty acids, which can help prevent heart attacks. Studies have also shown that Omega-3 may have the ability to offset depression as well as protect against inflammatory diseases such as arthritis.“I try to eat salmon twice a week, as do my kids,” says nutritionist Rosie Schwartz, author of The Enlightened Eater’s Whole Foods Guide.8. SoyProtein is one of the nutrients that most women don’t get enough of. They should have a protein-rich food every three to four hours during the day to keep energized, says dietitian Linda Barton. “Soy is perfect since it’s a plant-based protein that’s low in saturated fat.”Soybeans and soy protein products — including tofu, miso, tempeh and soy drinks — also contain phytoestrogens that may slow the growth of some cancers, lower cholesterol and offer some protection against osteoporosis. Visit the Soyfoods Association of North America for more information and recipes.9. SpinachWhen asked to name one of her favorite super foods, Toronto registered dietician Leslie Beck praised spinach. It’s loaded with energy-promoting iron and folate, a B vitamin that prevents neural-tube defects in the fetus. It is important in red blood cell formation, protein metabolism, growth and cell division. The leafy green is also one of the best sources of lutein, an antioxidant that benefits eye, skin and cardiovascular health. For more information on the health benefits of spinach, visit Wholehealthmd.com.10. TomatoesResearch has found that tomatoes, especially cooked or processed ones, can lower the risk of some cancers and heart disease. Experts attribute this to lycopene, a potent antioxidant and the pigment that makes tomatoes red. A Harvard University study found that men who regularly ate tomato-based foods had lower rates of prostate cancer.“We love tomatoes,” says Diane Clement, who founded the popular Tomato Fresh Food Cafe in Vancouver. She and her husband, Dr. Doug Clement, start their evening meal with their favorite tomato and bocconcini cheese salad. “The juicy tomatoes, loaded with lycopenes galore, are the perfect healthy jumpstart for anybody,” she says. For more nutrition facts and recipes, visit California Tomatoes. Top Ten Ways to Survive the Cold and Flu SeasonIt is that time of year where you hold your breath, and hope and pray you don't catch the multitude of colds and viruses that are going around right now. If you're like me whenever you hear coughing or sneezing, you're looking for the nearest hole to crawl into, or the closest hex symbol that will guarantee you don't get whatever the person has! Since most of these things are air borne, and all it takes is a little breeze to blow those lovely water particles your way for you to "get" whatever the infected person has, it's imperative to come up with a strategy to boost your immune system and stay as cold and virus free as possible. So, what can you do to successfully survive the cold and flu season?
1. Wash your hands often. It's a little thing, but it can make a big difference because if you wash your hands often anything that you've picked up on your hands will be destroyed, thus reducing your odds of getting whatever bug happens to be going around.
2. Drink several glasses of water daily. This one is common sense since most of us know that you get over colds and viruses faster when you drink lots of fluids. It also stands to reason that drinking water daily will help to keep your system clear of anything cold or virus-wise that you might've picked up in spite of your hand washing.
3. Take Echinacea. This herb is a natural antibiotic, and blood cleanser. It helps to strengthen the immune system as well. I recommend the tincture as it is the strongest most concentrated form, and it will get into your bloodstream faster and begin doing you good more quickly. Follow the directions on the bottle carefully.
4. Eat a healthy diet. This is another no-brainer, but it's amazing to me how many people don't do this and how they often eat even worse when they are sick. Just like with the water this will help your immune system to stay healthy and strong. 5. If you live with someone that has become ill as soon as they are better wash whatever bedding, towels and such that they've been using. Also, clean your home with something antibacterial, as well as opening windows for a short time to air the place out. This will help to destroy whatever germs have found their way onto clothing, bedding and other items around your home, thus reducing the chances of your housemate passing it on.
6. Keep Clorox or some other type of antibacterial wipe on hand to use on phones and other items that you and an ill person might both be using.
7. If you begin getting symptoms that indicate that you may be getting sick with a cold or the flu, get some zinc drops and start taking them following the directions on the package. If you begin taking zinc right away you will reduce the duration of any cold or virus you may have contracted.
8. Eat chicken noodle soup if you become sick. Scientists for years thought that the old remedy of feeding chicken noodle soup to someone with a cold to help them get better was an old wives tale, but it has been scientifically proven that there is something in it which helps the body to get well. However, scientists are divided on what in chicken noodle soup actually helps us get over a cold or virus more quickly. Some think it is the steam we breathe as we eat it, and some think that herbs such as garlic and pepper help by working as a cough suppressant. There are a number of theories, but the fact remains that it works.
9. Keep your distance from those who are ill. Sometimes this is hard especially if it is someone you love, and you want to make them feel better. However, trust me if you are both sick at the same time that is worse. You can still take care of a loved one who is ill, even if you are not right next to them all the time.
10. If you do become sick, take a day or two off from work, your co-workers will thank you. If you run a fever do not return to work until you have had no fever for 24 hours. If you are running a fever, you are contagious and capable of passing on what you have to others.
Doing all ten of these things is not a guarantee you won't get sick with a cold or the flu this winter, but they will go a long way towards making it that much harder for a germ to infect you. Here's to a cold and virus free winter season! Allison Bonelliwww.fitnesstogethermedford.com
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