I am receiving the newsletters from eDiets and the other day I received the second installment of "Tweak of the Week". These tips are great so I am going to post them here...just for me :)
"Whether you call it a sandwich, sub, sammie, hoagie, hero or grinder, the combination of meats, cheeses and pretty much anything else you can squeeze between two pieces of bread is a quick and easy way to grab a bite to eat.
No matter how you slice it, Americans love sandwiches. A recent Texas A&M study found that the average U.S. citizen eats roughly 200 sandwiches per year. With this utensil-free food being a lunchtime tradition, it's important to make the right choices when stacking your sandwich.
"Get rid of the processed white bread and start with a whole-grain bread, bun or wrap," said eDiets Director of Nutrition Pamela Ofstein. "By adding whole grains, you get more nutrients than with plain white bread. Whole grains add extra vitamins and minerals your body needs in addition to fiber -- which is not only good for your heart, but also promotes satiety, leading to a decreased caloric intake."
Pam also recommends using 2 to 3 ounces of lean, low-sodium deli meats like turkey, chicken, roast beef or even left over grilled chicken you made for dinner the previous night. Add vegetables such as lettuce, tomatoes, mushrooms, cucumbers and bean sprouts for an added health and flavor kick, and top it off with a slice of low-fat cheese to finish off your splendid sandwich.
Use low-calorie condiments like mustard, ketchup or low-fat salad dressing to avoid packing unnecessary fat and calories on your sandwich. Hold the mayo when it comes to condiments. One tablespoon of regular mayonnaise adds about 100 calories
and 10 grams of fat to your sandwich, which will catch up with you. If you're like most Americans, that could add up to an extra 6 pounds worth of calories over a year!
If you must use mayo, switch to the light stuff and get about half the fat and calories, but mustard is the best bet for your sandwich -- weighing in with 10 to 20 calories per tablespoon. Simply switching condiments would save you 5 pounds worth of calories annually. Now you can stack your sandwich without packing on the pounds!"
Sunday, September 28, 2008
Thursday, September 25, 2008
Breakfast one small step...
So, I have been reading everywhere and re-posting a couple of those eDiets tricks, the first thing when trying to lose weight is to have breakfast.
Now, I was thinking I'm not hungry when I wake up and I would go until lunch time with only coffee, but I would get extremely hungry at night. I figured, since I heard this from so many, it must be some truth to it so for the past 2 weeks I
made myself have breakfast. Nothing fancy, peanut butter and jelly sandwich or ham and cucumber sandwich (on whole wheat) and a glass of diet green tea. And yes, it was a chore. But the outcome was very rewarding. Well, first I gain the energy necessary to walk the mile and a half to work, and to walk like I mean it. My dinners don't look like the world is going to end next day anymore :) And even though I don't know if
it's true, it seems that I lost some weight (one of the co-workers asked me if I've been hitting the gym...which I haven't...since I really really hate Curves, but about that, another time)
I'm planning to keep on eating breakfast and we'll see where this leads.
Now, I was thinking I'm not hungry when I wake up and I would go until lunch time with only coffee, but I would get extremely hungry at night. I figured, since I heard this from so many, it must be some truth to it so for the past 2 weeks I
made myself have breakfast. Nothing fancy, peanut butter and jelly sandwich or ham and cucumber sandwich (on whole wheat) and a glass of diet green tea. And yes, it was a chore. But the outcome was very rewarding. Well, first I gain the energy necessary to walk the mile and a half to work, and to walk like I mean it. My dinners don't look like the world is going to end next day anymore :) And even though I don't know if
it's true, it seems that I lost some weight (one of the co-workers asked me if I've been hitting the gym...which I haven't...since I really really hate Curves, but about that, another time)
I'm planning to keep on eating breakfast and we'll see where this leads.
Sunday, September 21, 2008
Small twick for great results. Breakfast is mandatory :)
I had already posted this before, but since was recently posted on eDiets.com I figured I should do it again. Fits completely with what I am trying to do: change my lifestyle for the better and not start another diet I would give up in couple days.
"People don't become overweight from one bad habit.
In fact, it's a confluence of factors that led to the obesity epidemic in this country. You cannot change your body by just "doing everything right starting tomorrow." It doesn't work that way.
The experts say the best way to lose weight and keep it off is to set small, realistic goals. "Tackle one unhealthy habit at a time and once you have successfully met that goal set another one," recommends eDiets Manager of Nutrition Support Tracey Ryan, MS, RD.
So, in the first step on your journey to become the person you want to be, we're going to start where every day starts: breakfast.
Face it, studies have shown that your mother was right about this -- children who eat breakfast do better in school. And breakfast is just as beneficial for adults as well. In fact, people who ate breakfast were less likely to develop heart disease or diabetes, according to a 2003 study.
"Breakfast is crucial for fueling your body, providing energy, maintaining metabolism and even improving concentration," explains eDiets Director of Nutrition Pamela Ofstein. "If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day."
It's obvious that everyone should eat breakfast, but so many still skip it for a whole host of reasons -- from time to taste and everything in between. The key is simply to eat something.
"Eating a balanced breakfast is the goal -- protein, carbohydrate and fat sources," Ofstein says. "But if time is a constraint or you need something convenient, you don’t always have to go with the typical breakfast -- grab a piece of fruit, yogurt and some nuts or wrap a slice of turkey and cheese in a tortilla."
Check out these five breakfast ideas, if you need inspiration for healthy breakfast foods, or simply make up your own power breakfast. There are so many ways to start your day, but skipping your morning meal is not one of them -- always eat breakfast.
If you don't have time to cook breakfast, maybe you should just get it delivered. eDiets offers fresh breakfast delivered right to your door. It's definitely worth checking out."
"People don't become overweight from one bad habit.
In fact, it's a confluence of factors that led to the obesity epidemic in this country. You cannot change your body by just "doing everything right starting tomorrow." It doesn't work that way.
The experts say the best way to lose weight and keep it off is to set small, realistic goals. "Tackle one unhealthy habit at a time and once you have successfully met that goal set another one," recommends eDiets Manager of Nutrition Support Tracey Ryan, MS, RD.
So, in the first step on your journey to become the person you want to be, we're going to start where every day starts: breakfast.
Face it, studies have shown that your mother was right about this -- children who eat breakfast do better in school. And breakfast is just as beneficial for adults as well. In fact, people who ate breakfast were less likely to develop heart disease or diabetes, according to a 2003 study.
"Breakfast is crucial for fueling your body, providing energy, maintaining metabolism and even improving concentration," explains eDiets Director of Nutrition Pamela Ofstein. "If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day."
It's obvious that everyone should eat breakfast, but so many still skip it for a whole host of reasons -- from time to taste and everything in between. The key is simply to eat something.
"Eating a balanced breakfast is the goal -- protein, carbohydrate and fat sources," Ofstein says. "But if time is a constraint or you need something convenient, you don’t always have to go with the typical breakfast -- grab a piece of fruit, yogurt and some nuts or wrap a slice of turkey and cheese in a tortilla."
Check out these five breakfast ideas, if you need inspiration for healthy breakfast foods, or simply make up your own power breakfast. There are so many ways to start your day, but skipping your morning meal is not one of them -- always eat breakfast.
If you don't have time to cook breakfast, maybe you should just get it delivered. eDiets offers fresh breakfast delivered right to your door. It's definitely worth checking out."
Wednesday, September 17, 2008
Stressed, unhappy and overweight!
So let's go back to my previous post, when I just scratched another issue: stress related weight gain. Maybe is coincidence, but I received this message the same day I posted my concern:
"Stress is often to blame for weight gain. And it’s not the resulting emotional eating that’s the problem. When you feel stressed, you actually trigger your fight-or-flight response.
Your body then releases a number of stress hormones, notably cortisol. These hormones are designed to help you better handle your stressor by speeding up your heart rate, dilating your blood vessels and shunting blood away from your digestive track so it can go where you need it: your muscles. Your liver also makes fuel in the form of sugar (from stored glycogen), so you have enough energy to “fight” or “flee” the stressor.
However, today’s stressors aren’t dinosaurs or club-wielding cavemen – they’re more intangible, such as meeting work deadlines and paying speeding tickets. Your body doesn’t use the sugar your liver produces because you didn’t actually fight or flee. But your liver doesn’t know that and continues to trigger your brain to make you feel hungry. The extra calories you end up eating – all in response to that stress–get stored in fat cells. If you trigger your fight-or-flight response chronically, your body will try to store up as much fat as possible, and you’ll gain unnecessary weight."
Ok, so now what? How do we avoid stress related weight gain, without taking pills? Can we get the stress under control in this age when being stressed is a lifestyle?
UPDATE! I figured I should put this here since is related. Forbes magazine picked Chicago as being America's most stressed (or stressful) city. When I saw this on TV I wanted to scream: I KNEW IT!!!!
"Stress is often to blame for weight gain. And it’s not the resulting emotional eating that’s the problem. When you feel stressed, you actually trigger your fight-or-flight response.
Your body then releases a number of stress hormones, notably cortisol. These hormones are designed to help you better handle your stressor by speeding up your heart rate, dilating your blood vessels and shunting blood away from your digestive track so it can go where you need it: your muscles. Your liver also makes fuel in the form of sugar (from stored glycogen), so you have enough energy to “fight” or “flee” the stressor.
However, today’s stressors aren’t dinosaurs or club-wielding cavemen – they’re more intangible, such as meeting work deadlines and paying speeding tickets. Your body doesn’t use the sugar your liver produces because you didn’t actually fight or flee. But your liver doesn’t know that and continues to trigger your brain to make you feel hungry. The extra calories you end up eating – all in response to that stress–get stored in fat cells. If you trigger your fight-or-flight response chronically, your body will try to store up as much fat as possible, and you’ll gain unnecessary weight."
Ok, so now what? How do we avoid stress related weight gain, without taking pills? Can we get the stress under control in this age when being stressed is a lifestyle?
UPDATE! I figured I should put this here since is related. Forbes magazine picked Chicago as being America's most stressed (or stressful) city. When I saw this on TV I wanted to scream: I KNEW IT!!!!
Friday, September 12, 2008
Could stress cause weight gain? Noooooooo, you think?
"Do you have fat around the waist? Are you always tired and stressed?"
Sounds familiar? That's how one of the infomercials selling a diet pill starts. And the lady talking, trying to put a very understanding face, continues: "it's not your fault." And then she offer the solution wrapped up in a little, shiny and expensive diet pill. Why should you fork your hard worked money toward such a product? Well, following her logic, because it works. See, other products cost less because they don't work. I know, it blew my mind too!
So there's another thing to worry about. Stress can cause weight gain by increase in the stress hormone cortisol.
Isn't this ironic? Stress makes us get fat, and the fatter we get the more stressed we get. It's a vicious circle. And if you read one of my previous posts, you'll see that we live in very stressful times.
But is the diet pill the answer to our problem? How about taking care of the cause of the stress?
Sounds familiar? That's how one of the infomercials selling a diet pill starts. And the lady talking, trying to put a very understanding face, continues: "it's not your fault." And then she offer the solution wrapped up in a little, shiny and expensive diet pill. Why should you fork your hard worked money toward such a product? Well, following her logic, because it works. See, other products cost less because they don't work. I know, it blew my mind too!
So there's another thing to worry about. Stress can cause weight gain by increase in the stress hormone cortisol.
Isn't this ironic? Stress makes us get fat, and the fatter we get the more stressed we get. It's a vicious circle. And if you read one of my previous posts, you'll see that we live in very stressful times.
But is the diet pill the answer to our problem? How about taking care of the cause of the stress?
Tuesday, September 9, 2008
Want fabulous abs? Yeah, me too!
I always wanted fabulous abs and never had them. I found couple exercises that even I can do and they are very effective. I've started doing them last night and today something that I've never thought I had under the load of flab, my abs were burning.
The first one the "ab twist":
Step 1: Lie on your back with your arms outstretched, palms facing down.
Step 2: Raise your knees up to a 90-degree angle. Drop your knees down to one side.
Step 3: Breathe slowly as you rotate your knees to the other side through a count of 10 seconds.
Step 4: Hold and squeeze for 2 seconds at the maximum tension point, about one inch from the ground.
Step 5: Then rotate to the other side through a count of 10 seconds.
Step 6: Repeat 3 times without resting.
"Russian twist"
Step 1: Sit on the floor or on a mat with your knees bent and feet together. Keep your chin up and abs tight as you lean back slightly, engaging your abs.
Step 2: Turn your body to one side and extend your arms out away from your chest with your palms pressed together.
Step 3: Breathe slowly and rhythmically as you rotate your torso as far as possible to the other side through a count of 10 seconds.
Step 4: Hold and squeeze at the maximum tension point for 2 seconds. Rotate back to the other side through a count of 10 seconds.
Step 5: Repeat three times without resting.
To great looking abs!
The first one the "ab twist":
Step 1: Lie on your back with your arms outstretched, palms facing down.
Step 2: Raise your knees up to a 90-degree angle. Drop your knees down to one side.
Step 3: Breathe slowly as you rotate your knees to the other side through a count of 10 seconds.
Step 4: Hold and squeeze for 2 seconds at the maximum tension point, about one inch from the ground.
Step 5: Then rotate to the other side through a count of 10 seconds.
Step 6: Repeat 3 times without resting.
"Russian twist"
Step 1: Sit on the floor or on a mat with your knees bent and feet together. Keep your chin up and abs tight as you lean back slightly, engaging your abs.
Step 2: Turn your body to one side and extend your arms out away from your chest with your palms pressed together.
Step 3: Breathe slowly and rhythmically as you rotate your torso as far as possible to the other side through a count of 10 seconds.
Step 4: Hold and squeeze at the maximum tension point for 2 seconds. Rotate back to the other side through a count of 10 seconds.
Step 5: Repeat three times without resting.
To great looking abs!
Monday, September 8, 2008
Breakfast is the most important meal of the day!
Or so that's what they say. But having breakfast is easier in theory than practice.
For the past 2 weeks, every night when I go to sleep I promise myself that tomorrow will be a new day. Tomorrow I'm going to get up 30 minutes earlier and make myself a nice breakfast. And every morning I snooze through those extra 30 minutes thinking "I'll do it tomorrow"
But I know I'm not alone. I was reading in an article on eDiets that nearly 4 in 10 Americans skips breakfast. "Breakfast is crucial for fueling your body, providing energy, maintaining metabolism and even improving concentration," explains eDiets Director of Nutrition Pamela Ofstein. "If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day."
"Eating a balanced breakfast is the goal -- protein, carbohydrate and fat sources," Pam says. "But if time is a constraint or you need something convenient, you don’t always have to go with the typical breakfast – grab a piece of fruit, yogurt and some nuts or wrap a slice of turkey and cheese in a tortilla."
Since we all are time crunched in the early hours, there are ways to start the day without skipping the most important meal, breakfast. While eating anything is better than nothing, there are couple recommendations that will give you what you need to power through your day.
Cereal, but replace the sugary magic marshmallow happy-O's for slightly more mature grownup fair. Whole grain cereals are the healthiest; full of fiber and teamed with skim milk you get a great dose of protein. Add your favorite fruit for more nutrients and a touch of sweetness.
When in real rush, a granola bar, a banana and low-fat string cheese. There isn't anything much quicker than that.
Even the college breakfast staple cold pizza is better than nothing. (While this wasn't eDiet's favorite recommendation, in a pinch, this will work. Just don't make pizza for breakfast a habit.)
So let's all start tomorrow with a good and energizing breakfast. Scanning my pantry I noticed I have couple boxes of Fiber One cereal...pretty good, huh?
For the past 2 weeks, every night when I go to sleep I promise myself that tomorrow will be a new day. Tomorrow I'm going to get up 30 minutes earlier and make myself a nice breakfast. And every morning I snooze through those extra 30 minutes thinking "I'll do it tomorrow"
But I know I'm not alone. I was reading in an article on eDiets that nearly 4 in 10 Americans skips breakfast. "Breakfast is crucial for fueling your body, providing energy, maintaining metabolism and even improving concentration," explains eDiets Director of Nutrition Pamela Ofstein. "If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day."
"Eating a balanced breakfast is the goal -- protein, carbohydrate and fat sources," Pam says. "But if time is a constraint or you need something convenient, you don’t always have to go with the typical breakfast – grab a piece of fruit, yogurt and some nuts or wrap a slice of turkey and cheese in a tortilla."
Since we all are time crunched in the early hours, there are ways to start the day without skipping the most important meal, breakfast. While eating anything is better than nothing, there are couple recommendations that will give you what you need to power through your day.
Cereal, but replace the sugary magic marshmallow happy-O's for slightly more mature grownup fair. Whole grain cereals are the healthiest; full of fiber and teamed with skim milk you get a great dose of protein. Add your favorite fruit for more nutrients and a touch of sweetness.
When in real rush, a granola bar, a banana and low-fat string cheese. There isn't anything much quicker than that.
Even the college breakfast staple cold pizza is better than nothing. (While this wasn't eDiet's favorite recommendation, in a pinch, this will work. Just don't make pizza for breakfast a habit.)
So let's all start tomorrow with a good and energizing breakfast. Scanning my pantry I noticed I have couple boxes of Fiber One cereal...pretty good, huh?
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