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.)
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