Just in time for Halloween and Christmas, eDiets gives the advise on sweets. I have to admit, that sometimes I crave sweets so badly that I eat strawberry preserve, but hey, dark chocolate, that's my favorite. So here's eDiets. com "Tweak of the week":
Copious amounts of candy can destroy an otherwise healthy diet. This time of year in particular, you can find sweet treats just about anywhere. The more you obsess about not indulging, the more you will want that sugar fix.
If you're like me, your sweet tooth kicks in after a good meal -- which is still an upgrade from a few years ago when it was an after-dinner cigarette. The key to quieting those cravings without packing on unwanted pounds is making the right choice to quell your cravings -- and doing so in moderation.
"If you are looking to tame that sweet tooth, you can opt for a piece of dark chocolate or even dark chocolate-covered raisins or nuts. Fruit would be ideal, but sometimes it just takes a little something to satisfy that craving -- just remember portion control. During the holidays, even a few slices of a caramel apples or a piece of the 'fun size' candy can go a long way," says eDiets Director of Nutrition Services Pam Ofstein.
Pam recommends taking a few pieces of the individually wrapped candies and putting them in a bag to divvy up when you need a sugar fix. This should help to give you an option for a small treat, so you're not at the mercy of the vending machine and
its full-size candy bars -- most of which pack well over 200 calories and several grams of fat. Of course, this plan only works if you can stop at one piece.
"If you are like me and love chocolate, opt for a piece (1 oz) of dark chocolate, which is full of antioxidants, or low-fat candies like tootsie rolls and peppermint patties will soothe your sweet tooth," suggests Pam.
Stick to the dark chocolate when grabbing a sweet treat, it has less fat than milk chocolate, as well as heart-healthy antioxidants. Plus, dark chocolate is good for your skin!
Monday, October 27, 2008
Tuesday, October 21, 2008
Tweak of the Week: Not all Carbs are Bad
Fron eDiets:
Face it: Carbohydrates are confusing. There are simple carbs, complex carbs, good carbs, bad carbs, refined, unrefined, plus, something called net carbs -- whatever that means.
With the popularity of low-carb diets like Glycemic Impact and Atkins Nutritional Approach, people are hearing half-baked facts about carbs and only getting more confused. Luckily, eDiets Director of Nutrition Services Pam Ofstein slices
through the uncertainty about carbohydrates to give you the freshest information available.
"What most of us are referring to as 'good carbs' are those including vegetables and whole fruits, whole grains and beans (unrefined carbohydrates). These foods include a substantial amount of fiber and can help to level blood sugar levels," Pam
explains. "There are many carbohydrate foods (refined) that aren't as nutritious as we would like them to be and contain less fiber or the important vitamins and minerals we should be including daily."
For example, if you start your day with a high-fiber bran cereal, as opposed to a sugary cereal with little-to-no-fiber, it will provide you with many health benefits, as well as the providing satiety to keep you feeling full longer.
The most obvious benefit of fiber has been promoted through any number of commercials on restroom regularity, but there are so many other benefits to this crucial weight-loss component.
"The health benefits of fiber include lowering cholesterol, helping maintain insulin levels and decreasing certain risks of cancer (i.e. colon/breast)," explains Pam. "Fiber also slows down stomach emptying to allow for better digestion and helps keep you full longer -- providing satiety."
So beyond its many health benefits, fiber can keep your cravings under control and prevent overeating, which will aid in your weight-loss goals. But how much fiber do you need daily?
"Most of us don't get enough," warns Pam. "The average person takes in only about 15 grams of fiber per day. Try to up that amount to a minimum of 25 grams per day -- aim for 30 grams or more."
The breakdown on carbohydrates: You need more carbs from unrefined foods like whole grains, fruits and vegetables and less from processed foods. Whole foods have the "good carbs" loaded with health benefits and fiber, which can be your secret weight-loss weapon in the war on fat. Skipping the white bread and going for the whole grain is a good place to start.
Face it: Carbohydrates are confusing. There are simple carbs, complex carbs, good carbs, bad carbs, refined, unrefined, plus, something called net carbs -- whatever that means.
With the popularity of low-carb diets like Glycemic Impact and Atkins Nutritional Approach, people are hearing half-baked facts about carbs and only getting more confused. Luckily, eDiets Director of Nutrition Services Pam Ofstein slices
through the uncertainty about carbohydrates to give you the freshest information available.
"What most of us are referring to as 'good carbs' are those including vegetables and whole fruits, whole grains and beans (unrefined carbohydrates). These foods include a substantial amount of fiber and can help to level blood sugar levels," Pam
explains. "There are many carbohydrate foods (refined) that aren't as nutritious as we would like them to be and contain less fiber or the important vitamins and minerals we should be including daily."
For example, if you start your day with a high-fiber bran cereal, as opposed to a sugary cereal with little-to-no-fiber, it will provide you with many health benefits, as well as the providing satiety to keep you feeling full longer.
The most obvious benefit of fiber has been promoted through any number of commercials on restroom regularity, but there are so many other benefits to this crucial weight-loss component.
"The health benefits of fiber include lowering cholesterol, helping maintain insulin levels and decreasing certain risks of cancer (i.e. colon/breast)," explains Pam. "Fiber also slows down stomach emptying to allow for better digestion and helps keep you full longer -- providing satiety."
So beyond its many health benefits, fiber can keep your cravings under control and prevent overeating, which will aid in your weight-loss goals. But how much fiber do you need daily?
"Most of us don't get enough," warns Pam. "The average person takes in only about 15 grams of fiber per day. Try to up that amount to a minimum of 25 grams per day -- aim for 30 grams or more."
The breakdown on carbohydrates: You need more carbs from unrefined foods like whole grains, fruits and vegetables and less from processed foods. Whole foods have the "good carbs" loaded with health benefits and fiber, which can be your secret weight-loss weapon in the war on fat. Skipping the white bread and going for the whole grain is a good place to start.
Thursday, October 16, 2008
Top 5 'Bad' Foods we crave -- and Healthy Foods Substitutes
From eDiets:
Oops, I did it again... If you sing that song whenever you eat a certain food, consider it a "trigger" food. Translation: Don't derail your diet goals by eating foods you have a history of overeating.
Easier said than done? Here are the three steps to managing those not-so-healthy foods:
1. Recognize your triggers. For me, it's always been ice cream. I would buy a carton of fudge vanilla swirl, for example, planning to limit myself to just a half cup for dessert. I'd dig into the creamy mixture, have "just a taste" -- and all my plans went into the trash. Along with the empty half-gallon carton of ice cream. Inevitably, I felt sick the next day and mad at myself for giving in. I'd try setting up rules ("I'll only eat ice cream on weekends," or "I'll only eat vanilla ice cream -- that's safe and boring"), but those rules were a game of deception that resulted only in weight gained.
2. Accept which ones are "danger zone" foods. If you are unable to limit yourself to a single serving, it's a "red light" food for you.
3. After you recognize your trigger foods, discover safe healthy foods substitutes. And for help with this critical third step, check out my list below!
Trigger Food #1: Ice Cream
Is ice cream one of your trigger foods? Then keep those half-gallon containers out of your house. Instead, consider one of these healthy foods options:
-- Stop eating ice cream. Period. Instead, call around to local frozen yogurt shops until you find one that serves sugar-free, low-calorie frozen yogurt. Check to make sure that it's really low-calorie (for example, one of the yogurt cafes in my hometown has frozen yogurt that is 10 calories per ounce). Rather than take it home, order a small serving at the cafe, and enjoy it there. -- Buy pre-portioned, sugar-free frozen treats, such as sugar-free Fudgsicles. Just 40 calories each, with calcium, protein and no sugar, these individually-wrapped chocolate fudge frozen treats are one of my favorite healthy foods for after-dinner desserts.
Trigger Food #2: Baked Potatoes
I used to consider myself virtuous for ordering a baked potato instead of French fries at a restaurant. Of course, I always opted for the variety stuffed with melted cheese and butter and topped with sour cream. And I couldn't understand why I didn't lose weight. Answer: Those enormous potatoes served in restaurants actually are the equivalent of two to four servings. Add in those high-calorie, high-fat extras like cheese, butter and sour cream, and you're looking at a so-called side course that can have more calories and fat than you've budgeted for your entire dinner!
Healthy foods substitutes:
-- Steamed vegetables. Skip the butter and cheese topping and sprinkle on some herbs. -- A baked potato or yam that you share with a friend -- and substitute plain yogurt for that fattening topping.
Trigger Food #3: Pizza
"I'm just going to have one piece," you promise yourself. Then the delivery person arrives at your front door. You open up the box and that fragrance wafts through the room. One piece leads to another... and then of course there's the garlic bread on the side. Before you know it, your diet is out the door along with the empty pizza box container.
Healthy foods substitute:
-- A whole-grain English muffin half. Top with fat-free or low-fat mozzarella cheese and tomato sauce mixed with herbs, and put under the broiler until the cheese melts. You've got the flavor of pizza without the calories and fat!
Trigger Food #4: Pie
Yes, I know, apple pie is as traditional as baseball. And it counts as a fruit serving, right? Hah! When you mix sugar and butter with those apples, then make that crust with lard and more sugar, and top the whole conglomeration off with whipped cream or extra-rich vanilla ice cream, you're creating a recipe for diet trouble.
Healthy foods substitutes:
-- One-half cup of unsweetened applesauce mixed with a half-cup of sugar-free vanilla yogurt and 1/2 teaspoon of cinnamon. -- A plain baked apple sprinkled with cinnamon and a packet of sugar-free sweetener, such as Splenda or Equal.
Trigger Food #5: Cheese
One ounce of cheese is only about the size of a domino -- and can pack as much as 130 calories. Consider just how much cheese you can tuck away for a snack. Add on the calories in the accompanying crackers. And you've just consumed more calories in your supposedly innocent snack than you might have allotted for a half-day of food on your diet!
Healthy foods substitute:
-- Individually pre-packaged "light" or fat-free cheese, such as individually wrapped low-fat string cheese.
Oops, I did it again... If you sing that song whenever you eat a certain food, consider it a "trigger" food. Translation: Don't derail your diet goals by eating foods you have a history of overeating.
Easier said than done? Here are the three steps to managing those not-so-healthy foods:
1. Recognize your triggers. For me, it's always been ice cream. I would buy a carton of fudge vanilla swirl, for example, planning to limit myself to just a half cup for dessert. I'd dig into the creamy mixture, have "just a taste" -- and all my plans went into the trash. Along with the empty half-gallon carton of ice cream. Inevitably, I felt sick the next day and mad at myself for giving in. I'd try setting up rules ("I'll only eat ice cream on weekends," or "I'll only eat vanilla ice cream -- that's safe and boring"), but those rules were a game of deception that resulted only in weight gained.
2. Accept which ones are "danger zone" foods. If you are unable to limit yourself to a single serving, it's a "red light" food for you.
3. After you recognize your trigger foods, discover safe healthy foods substitutes. And for help with this critical third step, check out my list below!
Trigger Food #1: Ice Cream
Is ice cream one of your trigger foods? Then keep those half-gallon containers out of your house. Instead, consider one of these healthy foods options:
-- Stop eating ice cream. Period. Instead, call around to local frozen yogurt shops until you find one that serves sugar-free, low-calorie frozen yogurt. Check to make sure that it's really low-calorie (for example, one of the yogurt cafes in my hometown has frozen yogurt that is 10 calories per ounce). Rather than take it home, order a small serving at the cafe, and enjoy it there. -- Buy pre-portioned, sugar-free frozen treats, such as sugar-free Fudgsicles. Just 40 calories each, with calcium, protein and no sugar, these individually-wrapped chocolate fudge frozen treats are one of my favorite healthy foods for after-dinner desserts.
Trigger Food #2: Baked Potatoes
I used to consider myself virtuous for ordering a baked potato instead of French fries at a restaurant. Of course, I always opted for the variety stuffed with melted cheese and butter and topped with sour cream. And I couldn't understand why I didn't lose weight. Answer: Those enormous potatoes served in restaurants actually are the equivalent of two to four servings. Add in those high-calorie, high-fat extras like cheese, butter and sour cream, and you're looking at a so-called side course that can have more calories and fat than you've budgeted for your entire dinner!
Healthy foods substitutes:
-- Steamed vegetables. Skip the butter and cheese topping and sprinkle on some herbs. -- A baked potato or yam that you share with a friend -- and substitute plain yogurt for that fattening topping.
Trigger Food #3: Pizza
"I'm just going to have one piece," you promise yourself. Then the delivery person arrives at your front door. You open up the box and that fragrance wafts through the room. One piece leads to another... and then of course there's the garlic bread on the side. Before you know it, your diet is out the door along with the empty pizza box container.
Healthy foods substitute:
-- A whole-grain English muffin half. Top with fat-free or low-fat mozzarella cheese and tomato sauce mixed with herbs, and put under the broiler until the cheese melts. You've got the flavor of pizza without the calories and fat!
Trigger Food #4: Pie
Yes, I know, apple pie is as traditional as baseball. And it counts as a fruit serving, right? Hah! When you mix sugar and butter with those apples, then make that crust with lard and more sugar, and top the whole conglomeration off with whipped cream or extra-rich vanilla ice cream, you're creating a recipe for diet trouble.
Healthy foods substitutes:
-- One-half cup of unsweetened applesauce mixed with a half-cup of sugar-free vanilla yogurt and 1/2 teaspoon of cinnamon. -- A plain baked apple sprinkled with cinnamon and a packet of sugar-free sweetener, such as Splenda or Equal.
Trigger Food #5: Cheese
One ounce of cheese is only about the size of a domino -- and can pack as much as 130 calories. Consider just how much cheese you can tuck away for a snack. Add on the calories in the accompanying crackers. And you've just consumed more calories in your supposedly innocent snack than you might have allotted for a half-day of food on your diet!
Healthy foods substitute:
-- Individually pre-packaged "light" or fat-free cheese, such as individually wrapped low-fat string cheese.
Friday, October 3, 2008
75 Tips for Managing Stress
Stress is change and change is inevitable. Hence, it is unrealistic to attempt to avoid all stress. Learning to manage stress is the only way to create a fun and healthy lifestyle. Here are some tips for a satisfying life in the midst of our
unending chaos:
1. Begin living now.
2. Live in the present.
3. Stop asking to be rescued.
4. Stop waiting "until..."
5. Journal your thoughts and feelings.
6. Keep track of your accomplishments.
7. Set realistic and attainable goals.
8. Accept constructive criticism from others.
9. Choose your friends wisely.
10. Be honest about how you feel.
11. Ask for what you need and want.
12. Make friends with people who like themselves.
13. Stop feeling sorry for yourself.
14. Emphasize your strengths and minimize your weaknesses.
15. Let other people run their lives.
16. Give permission to yourself to be afraid of failure and
success.
17. Develop your personal talents and skills.
18. Learn to accept what you cannot change.
19. Get proper nutrition.
20. Get sufficient rest.
21. Exercise regularly.
22. Stop talking about your miseries.
23. Talk about your strengths and assets.
24. Think positively.
25. Read about human growth.
26. Learn to meditate.
27. Learn from children.
28. Take time to smell the roses.
29. Stop blaming others for your misfortunes.
30. Take responsibility for your thoughts, feelings and
behaviors.
31. Dress in a way that feels good for you.
32. Encourage others to be the best they can be.
33. Stop assuming that others cannot get along without you.
34. Stop feeling good only when doing for others.
35. Be playful.
36. Share responsibilities.
37. Ask for strokes.
38. Listen to people.
39. Compromise on occasion.
40. Take a risk.
41. Stop being a door mat.
42. Make decisions for personal growth.
43. Have fun.
44. Sing.
45. Dance.
46. Face life with dignity.
47. Treat others how you desire to be treated.
48. Do something exciting.
49. Vary your routine.
50. Stop letting others push you around.
51. Do something you'd really like to do for YOU.
52. Get a medical and dental checkup.
53. Be alert.
54. Organize your work.
55. Focus on one task at a time.
56. Spend time alone.
57. Read a good book.
58. Curl up on the couch and watch a great movie.
59. Redecorate your home.
60. Make your living environment comfortable.
61. Resolve your problem today.
62. Set boundaries.
63. Live with gratitude.
64. Let go of what is lost.
65. Turn on your answering machine.
66. Listen to the sound of your own voice.
67. Encourage others to take responsibility for themselves.
68. Encourage gentleness in yourself and others.
69. Enjoy your sexuality.
70. Face painful situations head-on.
71. Enjoy being paid well for a job well done.
72. Repeat actions that result in exhilaration.
73. Get into loose-fitting clothes at home.
74. Love yourself completely.
75. Remember that you are an adult.
unending chaos:
1. Begin living now.
2. Live in the present.
3. Stop asking to be rescued.
4. Stop waiting "until..."
5. Journal your thoughts and feelings.
6. Keep track of your accomplishments.
7. Set realistic and attainable goals.
8. Accept constructive criticism from others.
9. Choose your friends wisely.
10. Be honest about how you feel.
11. Ask for what you need and want.
12. Make friends with people who like themselves.
13. Stop feeling sorry for yourself.
14. Emphasize your strengths and minimize your weaknesses.
15. Let other people run their lives.
16. Give permission to yourself to be afraid of failure and
success.
17. Develop your personal talents and skills.
18. Learn to accept what you cannot change.
19. Get proper nutrition.
20. Get sufficient rest.
21. Exercise regularly.
22. Stop talking about your miseries.
23. Talk about your strengths and assets.
24. Think positively.
25. Read about human growth.
26. Learn to meditate.
27. Learn from children.
28. Take time to smell the roses.
29. Stop blaming others for your misfortunes.
30. Take responsibility for your thoughts, feelings and
behaviors.
31. Dress in a way that feels good for you.
32. Encourage others to be the best they can be.
33. Stop assuming that others cannot get along without you.
34. Stop feeling good only when doing for others.
35. Be playful.
36. Share responsibilities.
37. Ask for strokes.
38. Listen to people.
39. Compromise on occasion.
40. Take a risk.
41. Stop being a door mat.
42. Make decisions for personal growth.
43. Have fun.
44. Sing.
45. Dance.
46. Face life with dignity.
47. Treat others how you desire to be treated.
48. Do something exciting.
49. Vary your routine.
50. Stop letting others push you around.
51. Do something you'd really like to do for YOU.
52. Get a medical and dental checkup.
53. Be alert.
54. Organize your work.
55. Focus on one task at a time.
56. Spend time alone.
57. Read a good book.
58. Curl up on the couch and watch a great movie.
59. Redecorate your home.
60. Make your living environment comfortable.
61. Resolve your problem today.
62. Set boundaries.
63. Live with gratitude.
64. Let go of what is lost.
65. Turn on your answering machine.
66. Listen to the sound of your own voice.
67. Encourage others to take responsibility for themselves.
68. Encourage gentleness in yourself and others.
69. Enjoy your sexuality.
70. Face painful situations head-on.
71. Enjoy being paid well for a job well done.
72. Repeat actions that result in exhilaration.
73. Get into loose-fitting clothes at home.
74. Love yourself completely.
75. Remember that you are an adult.
Wednesday, October 1, 2008
Tweak of the Week: Snack Yourself Skinny
I know is not been a week but here's the next installment for "Tweak of the Week"
"Let's face it: We get hungry between meals. When we're hungry we get grumpy, irritable or just plain mean. So we grab a quick food fix to satiate our appetite and elevate our mood.
This can be where most people stray from their otherwise healthy eating routine. Even if you're diligent in eating breakfast, packing your lunch and cooking your own dinner, you may overlook your afternoon nibbling and find the only thing available is vending machine junk food -- packed with unwanted fat and calories.
You can avoid a snacking misstep by planning ahead. Choose a few things that you can mix and match to have on hand when the munchies strike and snack yourself skinny.
"The key to proper snacking is a nice balance of protein, fiber and good fats to keep blood sugar levels stable and your hunger satisfied," explains eDiets Nutrition Specialist Renee Brunetti, LD/N. She recommends buying a few snack staples that can be mixed and matched for healthy snacks that won't get boring.
Here's a list of snacks to stock for whenever hunger strikes:
Low-fat cheese pairs perfectly with whole grain crackers for a crunchy treat or with fruit for "a great combination of calcium and protein from the cheese and vitamins and fiber from the fruit," recommends Renee.
Nuts are a good mix of protein, fiber and "good" plant fats that can be kept anywhere (your office, for instance) for instant snacking. Most studies suggest that snacking on nuts is good for your cholesterol, as well as general heart health
as long as you don't overdo it. A small handful is the ideal snack size.
Fruit is always a good choice -- packed with various vitamins and fiber. Fruit, in addition to cheese, can be paired with yogurt, peanut butter, or Granola and cereal bars for a nicely balanced snack.
Peanut butter is great with celery sticks, whole grain crackers or bread and can be easily stored.
Granola and cereal bars are great when you're on-the-go. You can pack one in your purse and snack when or wherever you can grab a spare second. Here's Renee's rule for bars:
"You always want the first ingredient listed to be whole grains and for each serving to contain four grams of fiber or more. This will generally ensure that the snack is not too high in sugar and will help keep you satisfied longer."
So stock your desk drawer, the fridge at work, your purse, pocket, glove box or lunchbox with these simple snack ideas that will keep you satisfied and skinny. Happy snacking!
"Let's face it: We get hungry between meals. When we're hungry we get grumpy, irritable or just plain mean. So we grab a quick food fix to satiate our appetite and elevate our mood.
This can be where most people stray from their otherwise healthy eating routine. Even if you're diligent in eating breakfast, packing your lunch and cooking your own dinner, you may overlook your afternoon nibbling and find the only thing available is vending machine junk food -- packed with unwanted fat and calories.
You can avoid a snacking misstep by planning ahead. Choose a few things that you can mix and match to have on hand when the munchies strike and snack yourself skinny.
"The key to proper snacking is a nice balance of protein, fiber and good fats to keep blood sugar levels stable and your hunger satisfied," explains eDiets Nutrition Specialist Renee Brunetti, LD/N. She recommends buying a few snack staples that can be mixed and matched for healthy snacks that won't get boring.
Here's a list of snacks to stock for whenever hunger strikes:
Low-fat cheese pairs perfectly with whole grain crackers for a crunchy treat or with fruit for "a great combination of calcium and protein from the cheese and vitamins and fiber from the fruit," recommends Renee.
Nuts are a good mix of protein, fiber and "good" plant fats that can be kept anywhere (your office, for instance) for instant snacking. Most studies suggest that snacking on nuts is good for your cholesterol, as well as general heart health
as long as you don't overdo it. A small handful is the ideal snack size.
Fruit is always a good choice -- packed with various vitamins and fiber. Fruit, in addition to cheese, can be paired with yogurt, peanut butter, or Granola and cereal bars for a nicely balanced snack.
Peanut butter is great with celery sticks, whole grain crackers or bread and can be easily stored.
Granola and cereal bars are great when you're on-the-go. You can pack one in your purse and snack when or wherever you can grab a spare second. Here's Renee's rule for bars:
"You always want the first ingredient listed to be whole grains and for each serving to contain four grams of fiber or more. This will generally ensure that the snack is not too high in sugar and will help keep you satisfied longer."
So stock your desk drawer, the fridge at work, your purse, pocket, glove box or lunchbox with these simple snack ideas that will keep you satisfied and skinny. Happy snacking!
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