By eDiets Staff
We try to eat healthier in order to improve our health... and because we want to look like a million bucks! But lost in all this diet chatter is that certain foods have a huge impact on your daily well-being.
In fact, their benefits can be so powerful that they help you even if you're doing other things you shouldn't (such as smoking). To help you live longer and healthier, Steven Pratt, M.D., and Kathy Matthews, authors of SuperFoods Rx, have put together the following list of 14 superfoods that can change your life.
So what are you waiting for? Add these foods to your grocery list today!
1. Blueberries: These little gems have been neglected for many years in favor of other more "popular" fruit.
But now that we know more about antioxidants and how they reverse degenerative diseases, this flavonoid-rich food will have you aging gracefully.
2. Tomatoes: If you don't have a major aversion to them, tomatoes are yet another superfood. Even though tomato season is short, you can get some of the same benefits from ketchup and tomato sauce.
Aside from all the vitamins, tomatoes are disease fighters. They help fight cancer and heart ailments.
3. Salmon: Fish of all kinds are fantastic, and you should try to get some on your plate two to four times a week. Although fish has fat, we now know that not all fats are created equal -- fish has a healthy kind of fat.
For example, salmon is a rich source of omega-3 fatty acids, which can protect against a multitude of diseases including heart disease.
4. Beans: Beans, beans, they're good for your heart. The more you eat, the more you'll... LIVE! It's not just talk. Beans are good for the heart... and a bunch of other things, too.
There's evidence that they prevent cancer, level your blood sugar and give you a sense of being full, which keeps you from overeating.
5. Soy: Soy is the total package, rich with vitamins, minerals, plant-based omega-3s and disease-fighting phytonutrients. Is tofu just not for you?
Well, there are many other ways to incorporate soy into your diet.
-- Soy milk is a great alternative to dairy.
-- Try a soy protein shake.
-- Eat soy nuts as snacks
-- Some cereals have soy-enriched ingredients.
6. Spinach: We learned as children that this leafy green wonder gave Popeye his "mus-cools." But spinach carries much more than iron.
Just a few of the many added benefits include beta carotene, vitamins B, C and E, calcium and magnesium.
7. Tea: It's relaxing, has no calories and comes with health benefits. Tea is an anti-allergy, anti-inflammatory superfood that has been linked to heart health, cancer and stroke prevention, and lowered blood pressure.
8. Yogurt: This is a great snack for work. It has calcium and other nutrients. But what makes yogurt a superfood is the presence of prebiotics and probiotics -- living organisms that promote gastrointestinal health.
9. Walnuts: Although nuts can be high in calories, don't let that discourage you from one of the most nutritious snacks around. Walnuts are one of the few rich sources of plant-derived omega-3 fatty acids.
Besides the fiber and protein, the plant sterols contained in walnuts help with cholesterol levels.
Oh, and yogurt tastes good, too!
10. Broccoli: Mom told you to eat your broccoli. This time, her advice was right.
Several studies have linked calcium intake with weight loss. Broccoli is not only high in calcium, but it's also packed with vitamin C that helps you better absorb calcium.
Plus, this vegetable has vitamin A, folate and fiber to meet your nutrient needs. And did we mention the powerful phytochemicals that protect against disease?
11. Oranges: They may not be very exciting or exotic, but this old standby sure lives up to its reputation as a healthy favorite.
Yet, even with its supposed popularity, Americans still are lacking in vitamin C. Because it is rapidly excreted from your body, constant replenishment is a must.
There's nothing wrong with a glass of OJ. But eating the orange is even better because its pulp has 10 times the vitamin C dosage found in the juice.
12. Turkey Breast: Stick to the skinless breast and you have a winner of a meal. It's one of the best low-fat protein sources you can eat.
Need we say more?
13. Pumpkin: It's not just for the holidays anymore. High in fiber and low in calories, pumpkin has some of the highest levels of carotenoids, which function as antioxidants and help beat the effects of aging.
That's not all, though. This seasonal favorite is loaded with vitamins C and E, as well as iron, potassium and other minerals.
14. Oats: Since 1997, the FDA has allowed the labeling of oatmeal, oat bran and oat flour products as being connected to a reduced risk for coronary heart disease.
Among its other benefits is the ability to help control your blood sugar levels with fiber. Not only is the fiber in oats good for your heart, but it will keep you feeling fuller longer -- an easy way to avoid overeating!
Sunday, November 15, 2009
Thursday, November 12, 2009
7 Foods to NEVER Eat
(from eDiets.com)
There will always be those fattening foods that are easy to make, easy to get and easy to crave. You think "OK, I know this is bad, but it can't be that bad!" Think again.
These seven foods should be avoided at all costs. Not only will they widen your waistline, but they'll also ruin your health in more ways than one.
1. Doughnuts: It's hard to resist the smell of a Krispy Kreme doughnut, which is why I never set foot in the store. Doughnuts are fried and full of sugar,white flour and loads of trans fat.
According to the Krispy Kreme Web site, an original glazed doughnut weighs in at 200 calories and contains few other nutrients besides fat (12 grams). The glazed, "kreme-filled" doughnut is even worse: 340 calories and 20 grams of fat. These sweet treats may satisfy your craving, but they won't satisfy your hunger as most of the calories come from fat.
"Eating a lot of refined sugar contributes to blood sugar 'swings' or extreme fluctuations," Nutritionist Susan Burke says.
2. Cheeseburger: The age-old classic may be delicious, but think twice before sinking your teeth into that Whopper. The saturated fat found in cheeseburgers has been linked to heart attacks, strokes and some types of cancer.
Let's break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let's not forget about the condiments, such as the always fattening mayonnaise.
Not sounding so appetizing anymore, huh? Oh, let's not forget about the infamous side dish. Your cheeseburger will most likely come with a side of fries, which is sadly the most popular vegetable dish in the U.S. Don't kid yourself: French fries are not vegetables -- they're extremely high in fat and contain a tiny amount of nutrients.
"This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium," says Burke.
3. Fried Chicken: Foods cooked in highly heated oils (most notably, partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if consumed regularly. Fried chicken (and their nugget counterparts) are some unhealthy examples.
A 10-piece chicken nuggets order from McDonald's has 460 calories, 29 grams of fat and 1000 milligrams of sodium. One chicken breast (extra crispy) from Kentucky Fried Chicken has around 490 calories, 31 grams of fat and 7 grams of saturated fat. So unless you want to super size yourself, it's best to make a clean break with fried foods.
4. Oscar Mayer's Lunchables: Sure, they're convenient and easy , but they're also unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get around two-thirds of their calories from fat and sugar, and they provide lopsided nutrition since they contain no fruits or vegetables.
"They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box," Burke says. "Parents are promoting their children's obesity by buying these items. They're expensive, too. Pack a sandwich and save dollars and health."
5. Sugary Cereals: Not all cereals are created equal. And while your kids might beg for the latest cookie or chocolate cereals, it's a safe bet they're about as healthy as a dessert. Key words to look out for are "puffed," "dyed" and "sweetened."
Most kids' cereals are so highly processed, they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Just remember that if you're buying pre-packaged oatmeal, check the label and see how much sugar it contains -- you might be surprised.
"A little sugar isn't a problem but when the first ingredient on the box is sugar, watch out," she said. "There is no fruit in Froot Loops, but the unsweetened original Cheerios or Rice Krispies are fine. You can sweeten them naturally with blueberries and strawberries."
6. Processed Meats: What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.
A study conducted at the University of Hawaii found that sodium nitrite can act as "a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body."
The next time you're shopping for groceries, check food labels before sticking anything into your cart. Eliminate these meats from your diet before they eliminate you!
7. Canned Soups: Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt! Also, steer clear of soups that are cream-based; they can be high in calories and fat.
"Read labels from back to front," says Burke. "Ignore the health claims, and instead focus on the ingredients and serving size. Watch out for hydrogenated fat (trans fat) and sodium. If you're buying bread to go with you soup, the first ingredient should be whole grain -- either whole wheat, rye or other grain. If it just says 'wheat bread,' that doesn't mean whole wheat."
There will always be those fattening foods that are easy to make, easy to get and easy to crave. You think "OK, I know this is bad, but it can't be that bad!" Think again.
These seven foods should be avoided at all costs. Not only will they widen your waistline, but they'll also ruin your health in more ways than one.
1. Doughnuts: It's hard to resist the smell of a Krispy Kreme doughnut, which is why I never set foot in the store. Doughnuts are fried and full of sugar,white flour and loads of trans fat.
According to the Krispy Kreme Web site, an original glazed doughnut weighs in at 200 calories and contains few other nutrients besides fat (12 grams). The glazed, "kreme-filled" doughnut is even worse: 340 calories and 20 grams of fat. These sweet treats may satisfy your craving, but they won't satisfy your hunger as most of the calories come from fat.
"Eating a lot of refined sugar contributes to blood sugar 'swings' or extreme fluctuations," Nutritionist Susan Burke says.
2. Cheeseburger: The age-old classic may be delicious, but think twice before sinking your teeth into that Whopper. The saturated fat found in cheeseburgers has been linked to heart attacks, strokes and some types of cancer.
Let's break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let's not forget about the condiments, such as the always fattening mayonnaise.
Not sounding so appetizing anymore, huh? Oh, let's not forget about the infamous side dish. Your cheeseburger will most likely come with a side of fries, which is sadly the most popular vegetable dish in the U.S. Don't kid yourself: French fries are not vegetables -- they're extremely high in fat and contain a tiny amount of nutrients.
"This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium," says Burke.
3. Fried Chicken: Foods cooked in highly heated oils (most notably, partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if consumed regularly. Fried chicken (and their nugget counterparts) are some unhealthy examples.
A 10-piece chicken nuggets order from McDonald's has 460 calories, 29 grams of fat and 1000 milligrams of sodium. One chicken breast (extra crispy) from Kentucky Fried Chicken has around 490 calories, 31 grams of fat and 7 grams of saturated fat. So unless you want to super size yourself, it's best to make a clean break with fried foods.
4. Oscar Mayer's Lunchables: Sure, they're convenient and easy , but they're also unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get around two-thirds of their calories from fat and sugar, and they provide lopsided nutrition since they contain no fruits or vegetables.
"They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box," Burke says. "Parents are promoting their children's obesity by buying these items. They're expensive, too. Pack a sandwich and save dollars and health."
5. Sugary Cereals: Not all cereals are created equal. And while your kids might beg for the latest cookie or chocolate cereals, it's a safe bet they're about as healthy as a dessert. Key words to look out for are "puffed," "dyed" and "sweetened."
Most kids' cereals are so highly processed, they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Just remember that if you're buying pre-packaged oatmeal, check the label and see how much sugar it contains -- you might be surprised.
"A little sugar isn't a problem but when the first ingredient on the box is sugar, watch out," she said. "There is no fruit in Froot Loops, but the unsweetened original Cheerios or Rice Krispies are fine. You can sweeten them naturally with blueberries and strawberries."
6. Processed Meats: What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.
A study conducted at the University of Hawaii found that sodium nitrite can act as "a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body."
The next time you're shopping for groceries, check food labels before sticking anything into your cart. Eliminate these meats from your diet before they eliminate you!
7. Canned Soups: Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt! Also, steer clear of soups that are cream-based; they can be high in calories and fat.
"Read labels from back to front," says Burke. "Ignore the health claims, and instead focus on the ingredients and serving size. Watch out for hydrogenated fat (trans fat) and sodium. If you're buying bread to go with you soup, the first ingredient should be whole grain -- either whole wheat, rye or other grain. If it just says 'wheat bread,' that doesn't mean whole wheat."
Saturday, November 7, 2009
How to Get Flat Abs
Like the quest for the Holy Grail, many people are on a mission to improve their abs. What does it take to get there? These 9 simple exercises and lifestyle tips can start you in the right direction.
No. 1: Improve Your Posture
Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.
No. 2: Think Whole-Body Exercise
Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.
No. 3: Try the Canoe Twist
Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if "rowing a canoe." Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.
No. 4: Do the Cat Kick
Stand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.
No. 5: Practice the Pilates Zip Up
Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top," inhale and return to the starting position. The abs go "in and up" and the arms go down. Perform 20 repetitions.
No. 6: Examine Your Diet
You can do ab exercises until the cows come home, but if you've got extra belly fat, your strong abs won't show. To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely.
No. 7: Props Are Optional
Stability and Bosu balls, straps and bands, and gym memberships can be wonderful, but they aren't necessary for stronger abs. Even in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.
No. 8: Set Realistic Goals
Your genes may play a role in your body's shape, but don't make that an excuse to give up and head for the cookie jar. Your goals should be realistic and focused on your body, not on some idealized image. Beyonce's abs may motivate you, but you shouldn't expect to mimic them.
No. 9: Take Things Slow
There are no fast fixes. Even the promised quick fixes end up being temporary. Plan on slow and steady progression, and prepare for setbacks and even frustration. Rewards come with time and consistency.
No. 1: Improve Your Posture
Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.
No. 2: Think Whole-Body Exercise
Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.
No. 3: Try the Canoe Twist
Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if "rowing a canoe." Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.
No. 4: Do the Cat Kick
Stand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.
No. 5: Practice the Pilates Zip Up
Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top," inhale and return to the starting position. The abs go "in and up" and the arms go down. Perform 20 repetitions.
No. 6: Examine Your Diet
You can do ab exercises until the cows come home, but if you've got extra belly fat, your strong abs won't show. To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely.
No. 7: Props Are Optional
Stability and Bosu balls, straps and bands, and gym memberships can be wonderful, but they aren't necessary for stronger abs. Even in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.
No. 8: Set Realistic Goals
Your genes may play a role in your body's shape, but don't make that an excuse to give up and head for the cookie jar. Your goals should be realistic and focused on your body, not on some idealized image. Beyonce's abs may motivate you, but you shouldn't expect to mimic them.
No. 9: Take Things Slow
There are no fast fixes. Even the promised quick fixes end up being temporary. Plan on slow and steady progression, and prepare for setbacks and even frustration. Rewards come with time and consistency.
Thursday, October 22, 2009
Eat 'n Lose: 10 Fat-Burning Foods!
(from eDiets)
Take your diet to the next level with these diet-friendly foods and beverages! The following 10 foods will stoke your metabolic fire and help you burn calories faster.
So the next time you're shopping for groceries, make sure these are on your list.
1. Grapefruit: The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds.
The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss.
NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.
2. Lean Turkey: Rev up your fat-burning engine with this bodybuilder favorite. Studies have shown that protein can help boost your metabolism and build lean muscle tissue, so that you burn more calories.
A 3-ounce serving of boneless, skinless lean turkey breast has 120 calories, 26 grams of protein and 1 gram of fat.
3. Oatmeal: This heart-healthy favorite is great because it's a good source of cholesterol-fighting, fat-soluble fiber that keeps you full and gives you with the energy you need to make the most of your workouts.
Be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of nutrients.
4. Broccoli: Study after study links calcium and weight loss. Broccoli is not only high in calcium but it's also loaded with vitamin C, which boosts calcium absorption.
This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. Plus, it contains powerful phytochemicals that protect against disease.
5. Green Tea: Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease.
It's also a trendy drink among weight-conscious celebrities.
6. Soup: Eat less and burn fat faster by having a bowl of soup. According to a Penn State University study, soup is a super appetite suppressant because it's made up of a hunger-satisfying combination of liquids and solids.
In the study, women were given the choice of one of three 270-calorie snacks before eating lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.
7. Low-Fat Yogurt: Dairy products can boost weight-loss efforts, according to a study in Obesity Research.
People on a reduced-calorie diet who included 3-4 servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories.
Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.
8. Apples and Pears: Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn't, according to State University of Rio de Janeiro researchers.
So, next time you need to satisfy a sugar craving, reach for this high-fiber snack. You'll feel full longer and eat less.
9. Hot Peppers: Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found.
Here's why: capsaicin (a chemical found in jalapeño and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism.
10. Water: A recent study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water.
Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!
Take your diet to the next level with these diet-friendly foods and beverages! The following 10 foods will stoke your metabolic fire and help you burn calories faster.
So the next time you're shopping for groceries, make sure these are on your list.
1. Grapefruit: The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds.
The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss.
NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.
2. Lean Turkey: Rev up your fat-burning engine with this bodybuilder favorite. Studies have shown that protein can help boost your metabolism and build lean muscle tissue, so that you burn more calories.
A 3-ounce serving of boneless, skinless lean turkey breast has 120 calories, 26 grams of protein and 1 gram of fat.
3. Oatmeal: This heart-healthy favorite is great because it's a good source of cholesterol-fighting, fat-soluble fiber that keeps you full and gives you with the energy you need to make the most of your workouts.
Be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of nutrients.
4. Broccoli: Study after study links calcium and weight loss. Broccoli is not only high in calcium but it's also loaded with vitamin C, which boosts calcium absorption.
This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. Plus, it contains powerful phytochemicals that protect against disease.
5. Green Tea: Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease.
It's also a trendy drink among weight-conscious celebrities.
6. Soup: Eat less and burn fat faster by having a bowl of soup. According to a Penn State University study, soup is a super appetite suppressant because it's made up of a hunger-satisfying combination of liquids and solids.
In the study, women were given the choice of one of three 270-calorie snacks before eating lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.
7. Low-Fat Yogurt: Dairy products can boost weight-loss efforts, according to a study in Obesity Research.
People on a reduced-calorie diet who included 3-4 servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories.
Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.
8. Apples and Pears: Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn't, according to State University of Rio de Janeiro researchers.
So, next time you need to satisfy a sugar craving, reach for this high-fiber snack. You'll feel full longer and eat less.
9. Hot Peppers: Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found.
Here's why: capsaicin (a chemical found in jalapeño and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism.
10. Water: A recent study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water.
Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!
Saturday, August 8, 2009
A 2,010-Calorie Shake?!?! (and Other Shocking Drinks to Avoid)
I found this article on health.yahoo.com, and I couldn't not share it with everyone:
Americans have a drinking problem—we simply consume too much nutrient-empty, calorie-full liquids. Blame food marketers for the ever-expanding serving vessels, chock-full of cheap sugar substitutes, a variety of hard-to-pronounce chemicals, and tons of fats. But it’s not all doom and gloom—it turns out, those liquid calories are the easiest kind to cut. And a recent study from Johns Hopkins University found that people who cut liquid calories from their diets lose more weight—and keep it off longer—than people who cut food calories. In fact, cutting those calories in half could mean you could drop around 23 pounds in one year!
Two years ago, Eat This, Not That! exposed the 20 Unhealthiest Drinks in America. The list was bad in the scary, jaw-dropping sense: Belt-busting beverages that tipped the scales at over 1,000 (and sometimes, 2,000) calories; hundreds of grams of blood-glucose-spiking sugar, and a slew of unnatural and exotic-sounding additives.
The good news is that many of these beverages have since disappeared from menus and grocery aisle shelves. The bad news, of course, is that even worse monster-malts and Franken-shakes have popped up in their place. That’s why, in our all-new book, Eat This, Not That! The Best (and Worst!) Foods in America! we’ve updated our list of the absolute worst drinks to avoid—and offered sensible alternatives, so you can still enjoy your meals and beverages, but lose weight anyway. Here are the top 4.
4. WORST FLOAT
Baskin-Robbins
Large Ice Cream Soda with Vanilla Ice Cream Float (32 ounces)
960 calories
40 g fat (25 g saturated, 1.5 g trans)
136 g sugars
If you’re going to have a float, it’s best to limit yourself to one small scoop of ice cream and a reasonable pour of soda, yet Baskin-Robbins’ smallest portion is 32 ounces! Unfortunately, if the ice cream mogul doesn’t begin offering smaller sizes, your options are limited. Either split a small float or cut the soda out of the equation. All of this is part of a troubled history of serving up deleterious drinks at Baskin-Robbins, which came to a belt-snapping climax earlier this year when they began offering the 2,600-calorie Oreo Cookie Shake. After deriding it as the Worst Drink in America on the Today show and in this very blog, we’re happy to say that the folks at Baskin-Robbins have snapped to their senses and eliminated the weapon of mass construction, along with the rest of their so-called premium shakes. They're starting to offer some healthier varieties, too.
Drink This Instead!
Cappuccino Blast Original (small)
310 calories
12 g fat (7 g saturated)
42 g sugars
3. WORST ICE BLENDED COFFEE DRINK
Così Gigante Double OH! Arctic (23 ounces)
1,210 calories
19 g fat
259 g carbohydrates
How does Così’s coffee creation reach such abysmal heights? By dropping a giant Oreo cookie into the blender with a flood of chocolate syrup and then sticking another Oreo on top. The only thing stronger than the massive caffeine jolt will be the sugar crash to follow. “Blended coffee drinks” is a troubled genre in need of a name change; we think “caffeinated milk shakes” is a more apt description.
Drink This Instead!
Grande Latte (15 ounces)
210 calories
7 g fat
21 g carbohydrates
2. WORST SMOOTHIE
Smoothie King’s The Hulk, Strawberry (40 ounces)
2,088 calories
70 g fat (32 g saturated)
240 g sugars
To be fair, this smoothie is made to help people gain weight and that's the only reason it's not our official worst drink in America. The problem is that we live in a nation in which two-thirds of us are overweight, and the number of professional body builders doesn’t constitute a significant demographic. Plus, if you really want to put on some pounds, just eat 9 Odwalla Super Protein bars. That’s how many it would take to match this caloric load.
Drink This Instead!
The Shredder, Strawberry (20 ounces)
356 calories
1 g fat
41 g sugars
1. THE WORST DRINK IN AMERICA
Cold Stone Creamery Gotta Have It PB&C Shake
2,010 calories
131 g fat (68 g saturated)
153 g sugars
Is this the worst drink on the planet? All signs point to probably. First off, it has more sugar than 12 Fudgsicles, as much fat as a stick and a half of butter, and more calories than 37 Oreos. Oh, it also has 3 days’ worth of saturated fat. Need more proof? Let’s hope not.
Drink This Instead!
Sinless Oh Fudge Shake—Like It
490 calories
2 g fat (2 g saturated)
110 g carbohydrates
44 g sugars
Americans have a drinking problem—we simply consume too much nutrient-empty, calorie-full liquids. Blame food marketers for the ever-expanding serving vessels, chock-full of cheap sugar substitutes, a variety of hard-to-pronounce chemicals, and tons of fats. But it’s not all doom and gloom—it turns out, those liquid calories are the easiest kind to cut. And a recent study from Johns Hopkins University found that people who cut liquid calories from their diets lose more weight—and keep it off longer—than people who cut food calories. In fact, cutting those calories in half could mean you could drop around 23 pounds in one year!
Two years ago, Eat This, Not That! exposed the 20 Unhealthiest Drinks in America. The list was bad in the scary, jaw-dropping sense: Belt-busting beverages that tipped the scales at over 1,000 (and sometimes, 2,000) calories; hundreds of grams of blood-glucose-spiking sugar, and a slew of unnatural and exotic-sounding additives.
The good news is that many of these beverages have since disappeared from menus and grocery aisle shelves. The bad news, of course, is that even worse monster-malts and Franken-shakes have popped up in their place. That’s why, in our all-new book, Eat This, Not That! The Best (and Worst!) Foods in America! we’ve updated our list of the absolute worst drinks to avoid—and offered sensible alternatives, so you can still enjoy your meals and beverages, but lose weight anyway. Here are the top 4.
4. WORST FLOAT
Baskin-Robbins
Large Ice Cream Soda with Vanilla Ice Cream Float (32 ounces)
960 calories
40 g fat (25 g saturated, 1.5 g trans)
136 g sugars
If you’re going to have a float, it’s best to limit yourself to one small scoop of ice cream and a reasonable pour of soda, yet Baskin-Robbins’ smallest portion is 32 ounces! Unfortunately, if the ice cream mogul doesn’t begin offering smaller sizes, your options are limited. Either split a small float or cut the soda out of the equation. All of this is part of a troubled history of serving up deleterious drinks at Baskin-Robbins, which came to a belt-snapping climax earlier this year when they began offering the 2,600-calorie Oreo Cookie Shake. After deriding it as the Worst Drink in America on the Today show and in this very blog, we’re happy to say that the folks at Baskin-Robbins have snapped to their senses and eliminated the weapon of mass construction, along with the rest of their so-called premium shakes. They're starting to offer some healthier varieties, too.
Drink This Instead!
Cappuccino Blast Original (small)
310 calories
12 g fat (7 g saturated)
42 g sugars
3. WORST ICE BLENDED COFFEE DRINK
Così Gigante Double OH! Arctic (23 ounces)
1,210 calories
19 g fat
259 g carbohydrates
How does Così’s coffee creation reach such abysmal heights? By dropping a giant Oreo cookie into the blender with a flood of chocolate syrup and then sticking another Oreo on top. The only thing stronger than the massive caffeine jolt will be the sugar crash to follow. “Blended coffee drinks” is a troubled genre in need of a name change; we think “caffeinated milk shakes” is a more apt description.
Drink This Instead!
Grande Latte (15 ounces)
210 calories
7 g fat
21 g carbohydrates
2. WORST SMOOTHIE
Smoothie King’s The Hulk, Strawberry (40 ounces)
2,088 calories
70 g fat (32 g saturated)
240 g sugars
To be fair, this smoothie is made to help people gain weight and that's the only reason it's not our official worst drink in America. The problem is that we live in a nation in which two-thirds of us are overweight, and the number of professional body builders doesn’t constitute a significant demographic. Plus, if you really want to put on some pounds, just eat 9 Odwalla Super Protein bars. That’s how many it would take to match this caloric load.
Drink This Instead!
The Shredder, Strawberry (20 ounces)
356 calories
1 g fat
41 g sugars
1. THE WORST DRINK IN AMERICA
Cold Stone Creamery Gotta Have It PB&C Shake
2,010 calories
131 g fat (68 g saturated)
153 g sugars
Is this the worst drink on the planet? All signs point to probably. First off, it has more sugar than 12 Fudgsicles, as much fat as a stick and a half of butter, and more calories than 37 Oreos. Oh, it also has 3 days’ worth of saturated fat. Need more proof? Let’s hope not.
Drink This Instead!
Sinless Oh Fudge Shake—Like It
490 calories
2 g fat (2 g saturated)
110 g carbohydrates
44 g sugars
Tuesday, July 28, 2009
The 5 Best Fats to Get Lean
(from beachbody.com)
You might think that to lose weight you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been very popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here's why it's important to eat fat—and we offer five of the best fat sources to add to your diet.
How eating fat will help you lose fat
In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.
For weight loss, fat is important for several reasons:
* Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
* Fat slows down digestion and aids nutrient absorption. You'll stay fuller longer and get more health benefits from the food you eat.
* Essential fatty acids (such as omega-3s) may boost your metabolic rate and increase fat burning.
* Fat tastes good. It also provides a "mouthfeel" that is satisfying, which can help you be happy with less food.
Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women's Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. Both groups lost weight after 6 months. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group maintained their weight loss, while the low-fat group participants gained most of the weight back.
If you reach for a box of low-fat or fat-free crackers or cookies when you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you're making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin, the fat-storage hormone. As a snack, an apple and peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.
What kind of fat should you eat?
To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.
1. Fish. Fish such as salmon, albacore tuna, herring, mackerel, and sardines contain beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don't like fish, a quality supplement such as Core Omega-3™ will give you the benefits without the taste.
2. Olive oil. Heart-healthy oils such as olive, canola, and peanut are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad vegetables with a little vinegar and herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.
3. Avocados. Eat a spinach and carrot salad with a little avocado, and you'll not only get a dose of good fat, but you'll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor with about 75 calories.
4. NutsNuts. Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn't. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. There's an added psychological bonus to eating nuts: Because they're rich and satisfying, you probably won't feel like you're on a diet.
5. Flaxseeds. Packing a wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They're a plant source of omega-3 fatty acids, making them a good choice for vegetarians or people who don't like fish. Ground flaxseeds also have 3 grams of fiber per tablespoon that will help slow digestion and keep your blood sugar stable.
Making room for fat
Fat might be considered a health food, but that's not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than protein and carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But you'll probably find it a bit easier to manage your calories when you feel full and satisfied after eating the right kinds of fat.
You might think that to lose weight you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been very popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here's why it's important to eat fat—and we offer five of the best fat sources to add to your diet.
How eating fat will help you lose fat
In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.
For weight loss, fat is important for several reasons:
* Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
* Fat slows down digestion and aids nutrient absorption. You'll stay fuller longer and get more health benefits from the food you eat.
* Essential fatty acids (such as omega-3s) may boost your metabolic rate and increase fat burning.
* Fat tastes good. It also provides a "mouthfeel" that is satisfying, which can help you be happy with less food.
Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women's Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. Both groups lost weight after 6 months. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group maintained their weight loss, while the low-fat group participants gained most of the weight back.
If you reach for a box of low-fat or fat-free crackers or cookies when you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you're making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin, the fat-storage hormone. As a snack, an apple and peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.
What kind of fat should you eat?
To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.
1. Fish. Fish such as salmon, albacore tuna, herring, mackerel, and sardines contain beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don't like fish, a quality supplement such as Core Omega-3™ will give you the benefits without the taste.
2. Olive oil. Heart-healthy oils such as olive, canola, and peanut are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad vegetables with a little vinegar and herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.
3. Avocados. Eat a spinach and carrot salad with a little avocado, and you'll not only get a dose of good fat, but you'll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor with about 75 calories.
4. NutsNuts. Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn't. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. There's an added psychological bonus to eating nuts: Because they're rich and satisfying, you probably won't feel like you're on a diet.
5. Flaxseeds. Packing a wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They're a plant source of omega-3 fatty acids, making them a good choice for vegetarians or people who don't like fish. Ground flaxseeds also have 3 grams of fiber per tablespoon that will help slow digestion and keep your blood sugar stable.
Making room for fat
Fat might be considered a health food, but that's not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than protein and carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But you'll probably find it a bit easier to manage your calories when you feel full and satisfied after eating the right kinds of fat.
Saturday, July 4, 2009
Happy 4th of July!
Now that the summer is officially here, most of us are dusting their grills and enjoy the hot weather with the yummy grilled food. But that's not a reason to lose control.
11 Tips for Cooking Out Without Pigging Out By Joe Wilkes(from beachbody.com)
It's summertime, which means it's time to fire up the grill and enjoy the great outdoors. It all sounds pretty healthy, until somebody shows up with a bowl of mayonnaise and potatoes, which, without a trace of irony, will be announced as a salad. It's like calling a stick of butter a nutrition bar. A few side dishes like this, combined with some fatty hot dogs, hamburgers, potato chips, and ice cream, and bathing-suit season can become caftan season before you know it.
But if you only invite the neighbors over for celery sticks and tofu kabobs, you can count on getting the stink-eye from everyone next time you're out mowing the lawn. The secret to throwing a great barbecue is to find ways to eat healthily without making it seem like last call at fat camp. Fortunately, with so many great foods available during the summer months, it's easy to plan a menu that will include great-tasting food and let you keep your lean figure.
Here are some tips to keep in mind when planning your outdoor culinary excursions, so you can picnic without the pounds, still enjoy good food, and keep yourself and your family and friends healthy.
1. Veg out. The cookout doesn't need to be a celebration of the weather being so good that the unhealthy foods we used to eat in front of the TV can now be eaten in the backyard. It's summer! The time of year when all the best fruits and vegetables are at their peak. And grilling vegetables is a great way to get tons of flavor without tons of calories. Delicious on their own or as a complement to another dish, grilled veggies are a must-have for a healthy cookout. Use them in salads, on burgers, or by themselves. Check out what's fresh at your local farmers' market.
Good veggies for grilling include peppers, asparagus, artichokes, eggplant, zucchini, squash, scallions, and onions. Just brush them with a little olive oil, some fresh herbs, and a pinch of salt and pepper, and you're serving something healthy that you and your guests can load up on guilt free.
2. Herbal remedies. Only the worst chefs need to rely on fat and salt for seasoning. Now's the time to stock up on fresh basil, oregano, tarragon, dill, rosemary, thyme, cilantro, etc. Or even better, grow your own. Oftentimes, a pot of living basil from the nursery costs less than a handful of leaves from your produce section. Use fresh herbs liberally in all of your recipes, and you'll be replacing fat with flavor.
3. Hold the mayo. Nothing lays waste to the best-laid plans for a healthy barbecue like mayonnaise. A main ingredient in picnic staples like potato salad, macaroni salad, and coleslaw, mayo loads up enough fat and calories that your only hope of weight loss is that the dishes stay out in the sun long enough to cause salmonella poisoning. Try using healthier ingredients, like yogurt or low-fat ricotta cheese, and adding fresh herbs. Instead of mayonnaise, use yogurt and fresh dill in your potato salad. Make a whole-grain pasta salad with cherry or grape tomatoes, fresh basil, and a balsamic vinaigrette.
4. Don't be so starchy! There's no law that says every picnic "salad" needs to begin with potatoes or pasta. There are plenty of salad recipes out there that are so delicious, no one will miss their starchy, fatty counterparts. How about making that old-time favorite, three-bean salad! Or if you want something a little heartier, lentils mixed with a light vinaigrette, a little onion or garlic, some fresh herbs, and a sprinkling of feta cheese will fill you up and give you enough energy to play more than horseshoes and lawn darts later.
Make some simple, fresh vegetable salads. Slice up some tomatoes or cucumbers, and toss them with a bit of vinegar, olive oil, lemon juice, fresh herbs, and onions or garlic, and you have a refreshing side dish that will fill you up without filling you out.
5. Know your cuts of meat. It's not just a game on Letterman. While of course substituting skinless chicken or fish for your rib eye would be the BEST nutritional decision, we know you're not made of stone. Sometimes it doesn't feel like a barbecue without the scent of grilled steak or pork in the air. But not all cuts are created equal. For beef, the best rule is to look for cuts with the word loin or round. Other great lean cuts are flank steak, skirt steak, tri-tip, and London broil. With pork, the leanest cuts are the tenderloin and loin chops.
With both pork and beef, try to avoid anything involving the ribs (including rib eyes), which have the fattiest cuts of meat. And those baby back ribs will make you look like you're having the baby. Because of their low fat content, most of the lean cuts will need to be marinated for a couple of hours before grilling. Read on for marinade ideas.
6. Lay off the (store-bought) sauce. One of the main ingredients in most store-bought barbecue and teriyaki sauces is high fructose corn syrup (HFCS). Instead, bust out those herbs you bought or grew (see tip #2), and make some gourmet marinades and sauces that won't send your blood sugar into a tailspin. Using ingredients like fresh herbs; citrus juices; olive, sesame, and canola oils; wine; low-sodium soy sauce; and various vinegars, you can liven up your meat dishes and save the sugar for dessert. And when you're planning your marinades . . .
7. Go global. Since the U.S. is one of the most obese nations in the world, maybe it's worth checking out what those in slimmer nations are grilling. How about a Cuban marinade for your chicken, or pork with citrus juice and garlic? Or Indian tandoori-style skinless chicken thighs marinated in yogurt and spices like turmeric, curry, or cardamom? Try making your own Japanese teriyaki with sesame oil, ginger, soy sauce, and honey, and skip the corn syrup from the store brands. Try out Greek kabobs, Korean barbecue, or Jamaican jerk-rubbed meat—whatever catches your eye or your taste buds. And throwing a barbecue with an international theme sounds a lot more appetizing than a barbecue where "we're watching our weight."
8. Good dogs. Of course, not everyone is going to be keen on vegetables and treats from foreign lands. Kids, for example. So you're probably going to need some kind of hot dog for these less adventurous eaters. Pretty much anything can end up in a hot dog, but in most cases, hot dogs are tubes full of fatty meat and carcinogenic nitrates—yum! This is where it really pays to read the label. A regular hot dog runs over 200 calories and 18 grams of fat. A turkey frank has half of that. The fat, calorie, and sodium contents of various brands and types of dogs vary wildly, so choose carefully. For the less fussy, there are also several varieties of chicken and turkey sausages with gourmet ingredients that are delicious and low in fat and calories.
9. Better burgers. A friend of mine who is highly phobic of meat-borne illnesses like E. Coli and mad cow disease had the great idea of asking the butcher to grind up a piece of sirloin or top round that she selected from the meat case for hamburgers. This limits your exposure to contaminants, as there's only one cow involved in the making of a steak, where there could be hundreds involved in a package of ground beef. This also allows you to control the fat content that's in your hamburger. If you have a decent food processor, you could even grind your meat at home and blend in spices, garlic, or onion to enhance the flavor.
If all this talk of cows and contaminants has put you off beef, you might give a turkey burger a try. But again, read the label. Many packages of ground turkey contain ground-up skin and other fatty pieces, resulting in a fat and calorie content not much better than ground beef. Try looking for extra-lean or ground turkey breast. And if you're worried about the bird flu, it might be worth giving veggie burgers another try. If you haven't had one in a few years, you may remember them as I do—some sort of reconstituted cardboard patty that smelled like feet. But there have been great strides in veggie burger technology. In fact, there are a couple of brands a vegan friend of mine refuses to eat, because they taste too much like meat. Try a couple of different brands. You may be surprised.
10. Topping it off. When you're putting together the topping trays for your grilled delights, you can also save a few calories. The traditional lettuce, tomatoes, and onions are great, but skip the cheese, mayonnaise, and corn-syrup–laden ketchup. Instead, try putting some of those grilled veggies you made on your burger or chicken breast. Or add a slice of avocado if you miss the creaminess of melted cheese. Put out a variety of mustards, hot sauces, and salsas, which are low in calories and fat, and don't usually contain corn syrup. Don't forget to look for whole-grain buns for your dogs or burgers, or try eating them open-faced or bunless, if you're trying to cut carbs.
11. Just desserts. Well, you've behaved admirably during the rest of the barbecue, so you deserve a little summer treat. Have a little bit of ice cream (although frozen yogurt would be even better, and plain yogurt better yet!), but heap a bunch of fruit on it, instead of a dollop of fudge or a side of pie. After all, what we said about vegetables goes for fruit too. This is the time of year where you can get your hands on the best fruit, at the lowest prices. Indulge in berries, peaches, oranges, melons, and all your favorite seasonal fruits. Make a huge fruit salad, or blend fruit with yogurt and ice for a smoothie. Or for those with ambition and an ice cream maker, try making your own fruit sorbet. You may decide to skip the ice cream after all!
Hopefully, these suggestions will help make your summer barbecue a huge success.
11 Tips for Cooking Out Without Pigging Out By Joe Wilkes(from beachbody.com)
It's summertime, which means it's time to fire up the grill and enjoy the great outdoors. It all sounds pretty healthy, until somebody shows up with a bowl of mayonnaise and potatoes, which, without a trace of irony, will be announced as a salad. It's like calling a stick of butter a nutrition bar. A few side dishes like this, combined with some fatty hot dogs, hamburgers, potato chips, and ice cream, and bathing-suit season can become caftan season before you know it.
But if you only invite the neighbors over for celery sticks and tofu kabobs, you can count on getting the stink-eye from everyone next time you're out mowing the lawn. The secret to throwing a great barbecue is to find ways to eat healthily without making it seem like last call at fat camp. Fortunately, with so many great foods available during the summer months, it's easy to plan a menu that will include great-tasting food and let you keep your lean figure.
Here are some tips to keep in mind when planning your outdoor culinary excursions, so you can picnic without the pounds, still enjoy good food, and keep yourself and your family and friends healthy.
1. Veg out. The cookout doesn't need to be a celebration of the weather being so good that the unhealthy foods we used to eat in front of the TV can now be eaten in the backyard. It's summer! The time of year when all the best fruits and vegetables are at their peak. And grilling vegetables is a great way to get tons of flavor without tons of calories. Delicious on their own or as a complement to another dish, grilled veggies are a must-have for a healthy cookout. Use them in salads, on burgers, or by themselves. Check out what's fresh at your local farmers' market.
Good veggies for grilling include peppers, asparagus, artichokes, eggplant, zucchini, squash, scallions, and onions. Just brush them with a little olive oil, some fresh herbs, and a pinch of salt and pepper, and you're serving something healthy that you and your guests can load up on guilt free.
2. Herbal remedies. Only the worst chefs need to rely on fat and salt for seasoning. Now's the time to stock up on fresh basil, oregano, tarragon, dill, rosemary, thyme, cilantro, etc. Or even better, grow your own. Oftentimes, a pot of living basil from the nursery costs less than a handful of leaves from your produce section. Use fresh herbs liberally in all of your recipes, and you'll be replacing fat with flavor.
3. Hold the mayo. Nothing lays waste to the best-laid plans for a healthy barbecue like mayonnaise. A main ingredient in picnic staples like potato salad, macaroni salad, and coleslaw, mayo loads up enough fat and calories that your only hope of weight loss is that the dishes stay out in the sun long enough to cause salmonella poisoning. Try using healthier ingredients, like yogurt or low-fat ricotta cheese, and adding fresh herbs. Instead of mayonnaise, use yogurt and fresh dill in your potato salad. Make a whole-grain pasta salad with cherry or grape tomatoes, fresh basil, and a balsamic vinaigrette.
4. Don't be so starchy! There's no law that says every picnic "salad" needs to begin with potatoes or pasta. There are plenty of salad recipes out there that are so delicious, no one will miss their starchy, fatty counterparts. How about making that old-time favorite, three-bean salad! Or if you want something a little heartier, lentils mixed with a light vinaigrette, a little onion or garlic, some fresh herbs, and a sprinkling of feta cheese will fill you up and give you enough energy to play more than horseshoes and lawn darts later.
Make some simple, fresh vegetable salads. Slice up some tomatoes or cucumbers, and toss them with a bit of vinegar, olive oil, lemon juice, fresh herbs, and onions or garlic, and you have a refreshing side dish that will fill you up without filling you out.
5. Know your cuts of meat. It's not just a game on Letterman. While of course substituting skinless chicken or fish for your rib eye would be the BEST nutritional decision, we know you're not made of stone. Sometimes it doesn't feel like a barbecue without the scent of grilled steak or pork in the air. But not all cuts are created equal. For beef, the best rule is to look for cuts with the word loin or round. Other great lean cuts are flank steak, skirt steak, tri-tip, and London broil. With pork, the leanest cuts are the tenderloin and loin chops.
With both pork and beef, try to avoid anything involving the ribs (including rib eyes), which have the fattiest cuts of meat. And those baby back ribs will make you look like you're having the baby. Because of their low fat content, most of the lean cuts will need to be marinated for a couple of hours before grilling. Read on for marinade ideas.
6. Lay off the (store-bought) sauce. One of the main ingredients in most store-bought barbecue and teriyaki sauces is high fructose corn syrup (HFCS). Instead, bust out those herbs you bought or grew (see tip #2), and make some gourmet marinades and sauces that won't send your blood sugar into a tailspin. Using ingredients like fresh herbs; citrus juices; olive, sesame, and canola oils; wine; low-sodium soy sauce; and various vinegars, you can liven up your meat dishes and save the sugar for dessert. And when you're planning your marinades . . .
7. Go global. Since the U.S. is one of the most obese nations in the world, maybe it's worth checking out what those in slimmer nations are grilling. How about a Cuban marinade for your chicken, or pork with citrus juice and garlic? Or Indian tandoori-style skinless chicken thighs marinated in yogurt and spices like turmeric, curry, or cardamom? Try making your own Japanese teriyaki with sesame oil, ginger, soy sauce, and honey, and skip the corn syrup from the store brands. Try out Greek kabobs, Korean barbecue, or Jamaican jerk-rubbed meat—whatever catches your eye or your taste buds. And throwing a barbecue with an international theme sounds a lot more appetizing than a barbecue where "we're watching our weight."
8. Good dogs. Of course, not everyone is going to be keen on vegetables and treats from foreign lands. Kids, for example. So you're probably going to need some kind of hot dog for these less adventurous eaters. Pretty much anything can end up in a hot dog, but in most cases, hot dogs are tubes full of fatty meat and carcinogenic nitrates—yum! This is where it really pays to read the label. A regular hot dog runs over 200 calories and 18 grams of fat. A turkey frank has half of that. The fat, calorie, and sodium contents of various brands and types of dogs vary wildly, so choose carefully. For the less fussy, there are also several varieties of chicken and turkey sausages with gourmet ingredients that are delicious and low in fat and calories.
9. Better burgers. A friend of mine who is highly phobic of meat-borne illnesses like E. Coli and mad cow disease had the great idea of asking the butcher to grind up a piece of sirloin or top round that she selected from the meat case for hamburgers. This limits your exposure to contaminants, as there's only one cow involved in the making of a steak, where there could be hundreds involved in a package of ground beef. This also allows you to control the fat content that's in your hamburger. If you have a decent food processor, you could even grind your meat at home and blend in spices, garlic, or onion to enhance the flavor.
If all this talk of cows and contaminants has put you off beef, you might give a turkey burger a try. But again, read the label. Many packages of ground turkey contain ground-up skin and other fatty pieces, resulting in a fat and calorie content not much better than ground beef. Try looking for extra-lean or ground turkey breast. And if you're worried about the bird flu, it might be worth giving veggie burgers another try. If you haven't had one in a few years, you may remember them as I do—some sort of reconstituted cardboard patty that smelled like feet. But there have been great strides in veggie burger technology. In fact, there are a couple of brands a vegan friend of mine refuses to eat, because they taste too much like meat. Try a couple of different brands. You may be surprised.
10. Topping it off. When you're putting together the topping trays for your grilled delights, you can also save a few calories. The traditional lettuce, tomatoes, and onions are great, but skip the cheese, mayonnaise, and corn-syrup–laden ketchup. Instead, try putting some of those grilled veggies you made on your burger or chicken breast. Or add a slice of avocado if you miss the creaminess of melted cheese. Put out a variety of mustards, hot sauces, and salsas, which are low in calories and fat, and don't usually contain corn syrup. Don't forget to look for whole-grain buns for your dogs or burgers, or try eating them open-faced or bunless, if you're trying to cut carbs.
11. Just desserts. Well, you've behaved admirably during the rest of the barbecue, so you deserve a little summer treat. Have a little bit of ice cream (although frozen yogurt would be even better, and plain yogurt better yet!), but heap a bunch of fruit on it, instead of a dollop of fudge or a side of pie. After all, what we said about vegetables goes for fruit too. This is the time of year where you can get your hands on the best fruit, at the lowest prices. Indulge in berries, peaches, oranges, melons, and all your favorite seasonal fruits. Make a huge fruit salad, or blend fruit with yogurt and ice for a smoothie. Or for those with ambition and an ice cream maker, try making your own fruit sorbet. You may decide to skip the ice cream after all!
Hopefully, these suggestions will help make your summer barbecue a huge success.
Wednesday, June 17, 2009
4 Diet Disasters & Better Choices (from eDiets)
The Tweak has given you foods to eat more often, but today we take a look at the other side and show you four foods to eat less of-- much less. These foods are higher in calories and lower in nutritional value, making them empty calories.
While the occasional doughnut or drive-thru run won't necessarily ruin your weight-loss efforts, the less of these foods you eat, the better off you will be. Why opt for something loaded with fat and calories when you can get something just as tasty that's good for you?
To make it easier to eat less of these foods, we've supplied alternatives that can save you hundreds of calories while supplying valuable nutrients.
Breakfast Buzz
Doughnuts are a quick breakfast item that pairs well with coffee, but they also tend to be high in fat and calories. Depending on where you get your doughnut, it can be well over 300 calories and high in fat. There isn’t as much nutritional value in doughnuts compared to other quick, easy breakfast choices.
Instead: "Grab a whole grain waffle with a piece of fruit or yogurt," says eDiets Director of Nutrition Services Pamela Ofstein. "It provides more vitamins, minerals and fiber -- not just empty calories. These types of foods will keep you full longer because they are good sources of fiber, carbohydrates and protein, so you won't be starving mid-morning and can avoid the sugar buzz and crash you get with doughnuts." Here are more quick, healthy breakfasts.
Bird is the Word
Fried chicken takes a great low-cal source of protein and cooks it in oil, upping the fat and calorie content dramatically. Even the Colonel knew it was time for a grilled version of his famous fowl.
Instead: "You can save almost 200 calories and 17 grams of fat by choosing the grilled chicken breast over the Original Recipe at KFC," says Pam. "Grill, bake or broil your bird and remove the skin to minimize fat and calories."
Snack Attack
Candy bars are readily available if you can scrape together a few quarters when you get hungry in the afternoon, but most are high in sugar and calories and low in nutrients. For example, Twix, Snickers and Baby Ruth all clock in at 280 calories and 14 grams of fat -- including trans fats.
Instead: "Try a handful of nuts for something salty or 100-calorie snack packs, sugar-free pudding, or fruit for something sweet," Pam says. "Snacks like these are portion controlled and calorie controlled, so you're getting something palatable without excess calories to curb those cravings."
Drive-Thru Disaster
Fast-food value meals may save you time and money, but they will also give you more food, fat, calories and sodium than you bargained for. A Big Mac Combo at Mickey-D's weighs in at over 1100 hundred calories and nearly 50 grams of fat (with a medium Coke and fries). These numbers are not uncommon in the fast food world.
Instead: "Choose a smaller meal, even a kids' meal," says Pam. "Opt for grilled burger or chicken, omit the cheese and mayo, pick the fruit or salad side, and choose water or a zero calorie beverage to go with it."
McDonald's actually has a page of meal suggestions with less fat and calories, like a Cheeseburger, Apple Dippers with Low Fat Caramel Dip and a small Diet Coke (400 calories, 13 fat grams).
Often times, we don't realize where extra fat and calories slip into our diets, and seeing the numbers can be a real eye opener. So skip these four infamous foods, make better dining decisions and see how losing weight can be much easier than you imagined.
While the occasional doughnut or drive-thru run won't necessarily ruin your weight-loss efforts, the less of these foods you eat, the better off you will be. Why opt for something loaded with fat and calories when you can get something just as tasty that's good for you?
To make it easier to eat less of these foods, we've supplied alternatives that can save you hundreds of calories while supplying valuable nutrients.
Breakfast Buzz
Doughnuts are a quick breakfast item that pairs well with coffee, but they also tend to be high in fat and calories. Depending on where you get your doughnut, it can be well over 300 calories and high in fat. There isn’t as much nutritional value in doughnuts compared to other quick, easy breakfast choices.
Instead: "Grab a whole grain waffle with a piece of fruit or yogurt," says eDiets Director of Nutrition Services Pamela Ofstein. "It provides more vitamins, minerals and fiber -- not just empty calories. These types of foods will keep you full longer because they are good sources of fiber, carbohydrates and protein, so you won't be starving mid-morning and can avoid the sugar buzz and crash you get with doughnuts." Here are more quick, healthy breakfasts.
Bird is the Word
Fried chicken takes a great low-cal source of protein and cooks it in oil, upping the fat and calorie content dramatically. Even the Colonel knew it was time for a grilled version of his famous fowl.
Instead: "You can save almost 200 calories and 17 grams of fat by choosing the grilled chicken breast over the Original Recipe at KFC," says Pam. "Grill, bake or broil your bird and remove the skin to minimize fat and calories."
Snack Attack
Candy bars are readily available if you can scrape together a few quarters when you get hungry in the afternoon, but most are high in sugar and calories and low in nutrients. For example, Twix, Snickers and Baby Ruth all clock in at 280 calories and 14 grams of fat -- including trans fats.
Instead: "Try a handful of nuts for something salty or 100-calorie snack packs, sugar-free pudding, or fruit for something sweet," Pam says. "Snacks like these are portion controlled and calorie controlled, so you're getting something palatable without excess calories to curb those cravings."
Drive-Thru Disaster
Fast-food value meals may save you time and money, but they will also give you more food, fat, calories and sodium than you bargained for. A Big Mac Combo at Mickey-D's weighs in at over 1100 hundred calories and nearly 50 grams of fat (with a medium Coke and fries). These numbers are not uncommon in the fast food world.
Instead: "Choose a smaller meal, even a kids' meal," says Pam. "Opt for grilled burger or chicken, omit the cheese and mayo, pick the fruit or salad side, and choose water or a zero calorie beverage to go with it."
McDonald's actually has a page of meal suggestions with less fat and calories, like a Cheeseburger, Apple Dippers with Low Fat Caramel Dip and a small Diet Coke (400 calories, 13 fat grams).
Often times, we don't realize where extra fat and calories slip into our diets, and seeing the numbers can be a real eye opener. So skip these four infamous foods, make better dining decisions and see how losing weight can be much easier than you imagined.
Monday, June 15, 2009
More about Isometric Exercises
Full Body Isometric Exercises
The following isometric exercises use submaximal contractions i.e. bodyweight or a light free weights.
Plank Bridge
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for 10-30 seconds or until you can no longer maintain a flat bridge. Repeat 2-3 times.
Side Bridge
1.Start on your side and press up with your right arm.
2.Form a bridge with your arm extended and hold for 10-30 seconds. Repeat 2-3 times.
Hundred Breaths Exercise
This isometric exercise is taken from Pilates and is excellent for developing static strength in the core region.
1. Lie face up on a mat with arms by your sides. Bend legs to 90 degrees. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales.
2. At the same time, lift arms off mat and pulse them in unison with the breath — palms face up on inhale and down on exhale.
3. Repeat 10 times for a total of 100 breaths.
Example Upper & Lower Body Isometric Exercises
Isometric Push Ups
1. Starting in the push up position with arms fully extended, lower yourself to about half way to the floor.
2. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.
Isometric Shoulder Raises
1. Standing with feet shoulder width apart raise a dumbbell (or light weight) directly out to your side.
2. When your arm is parallel to the ground hold for 10-30 seconds or until your arm begins to drop.
3. Repeat 2-3 times and change arms. Alternatively you can work both arms at once, which can be a little better for posture.
Isometric Squats
1. Place your back against a wall and lower yourself until your upper legs are parallel to the floor
2. Shuffle your feet until your lower legs are parallel to the wall behind you. Your knees should be bent to 90 degrees.
3. Hold your arms out in front of you and hold the position for 10-30 seconds. Repeat 2-3 times.
Isometric Calf Raises
1. Standing next to a sturdy chair (or any fixed objective) stand on just your right leg.
2. Rest your left foot on the back of your right calf and stand up on to your toes holding on to the chair for balance.
3. Hold the position for 10-30 seconds and repeat 2-3 times. Now repeat for the left leg.
Isometric Leg Extensions
1. Stand next to a bed (should be about 18 inches high). You should be facing away from the bed with the backs of your legs against the side of the bed.
2. Bend your right leg and rest it on the bed behind you. Your upper leg should be pointing straight down and your knee bent to roughly 90 degrees with your lower leg resting on the bed parallel to the floor.
3. Push your right leg into the bed as forcefully as possible and hold for 10-30 seconds.
4. Repeat 2-3 times and change legs. Remember to breathe!
Isometric Hip Extensions
1. Stand next to a table or sturdy chair for support. You should be facing towards the table.
2. Raise your right leg directly behind you keeping it as straight as possible as you hold onto the table in front of your for balance.
3. You will need to bend forward slightly at the waist and also bend your standing, left leg slightly to take the strain off your left hamstrings.
4. Try to get your leg parallel to the ground. You should feel your right hamstrings, glutes and lower back contracting.
5. Hold for 10-30 seconds, repeat 2-3 times and change legs. Remember to breathe!
Isometric Hip Abductions
1. Stand to the side of a sturdy chair or table for support. Your left leg should be next to the back of the chair.
2. Holding on to the chair with your left arm only, raise your right leg directly out to the side as high as you can.
3. Hold your leg as close to parallel to the floor as your can and keep that position for 10-30 seconds.
4. Repeat 2-3 times and change legs.
The following isometric exercises use submaximal contractions i.e. bodyweight or a light free weights.
Plank Bridge
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for 10-30 seconds or until you can no longer maintain a flat bridge. Repeat 2-3 times.
Side Bridge
1.Start on your side and press up with your right arm.
2.Form a bridge with your arm extended and hold for 10-30 seconds. Repeat 2-3 times.
Hundred Breaths Exercise
This isometric exercise is taken from Pilates and is excellent for developing static strength in the core region.
1. Lie face up on a mat with arms by your sides. Bend legs to 90 degrees. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales.
2. At the same time, lift arms off mat and pulse them in unison with the breath — palms face up on inhale and down on exhale.
3. Repeat 10 times for a total of 100 breaths.
Example Upper & Lower Body Isometric Exercises
Isometric Push Ups
1. Starting in the push up position with arms fully extended, lower yourself to about half way to the floor.
2. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.
Isometric Shoulder Raises
1. Standing with feet shoulder width apart raise a dumbbell (or light weight) directly out to your side.
2. When your arm is parallel to the ground hold for 10-30 seconds or until your arm begins to drop.
3. Repeat 2-3 times and change arms. Alternatively you can work both arms at once, which can be a little better for posture.
Isometric Squats
1. Place your back against a wall and lower yourself until your upper legs are parallel to the floor
2. Shuffle your feet until your lower legs are parallel to the wall behind you. Your knees should be bent to 90 degrees.
3. Hold your arms out in front of you and hold the position for 10-30 seconds. Repeat 2-3 times.
Isometric Calf Raises
1. Standing next to a sturdy chair (or any fixed objective) stand on just your right leg.
2. Rest your left foot on the back of your right calf and stand up on to your toes holding on to the chair for balance.
3. Hold the position for 10-30 seconds and repeat 2-3 times. Now repeat for the left leg.
Isometric Leg Extensions
1. Stand next to a bed (should be about 18 inches high). You should be facing away from the bed with the backs of your legs against the side of the bed.
2. Bend your right leg and rest it on the bed behind you. Your upper leg should be pointing straight down and your knee bent to roughly 90 degrees with your lower leg resting on the bed parallel to the floor.
3. Push your right leg into the bed as forcefully as possible and hold for 10-30 seconds.
4. Repeat 2-3 times and change legs. Remember to breathe!
Isometric Hip Extensions
1. Stand next to a table or sturdy chair for support. You should be facing towards the table.
2. Raise your right leg directly behind you keeping it as straight as possible as you hold onto the table in front of your for balance.
3. You will need to bend forward slightly at the waist and also bend your standing, left leg slightly to take the strain off your left hamstrings.
4. Try to get your leg parallel to the ground. You should feel your right hamstrings, glutes and lower back contracting.
5. Hold for 10-30 seconds, repeat 2-3 times and change legs. Remember to breathe!
Isometric Hip Abductions
1. Stand to the side of a sturdy chair or table for support. Your left leg should be next to the back of the chair.
2. Holding on to the chair with your left arm only, raise your right leg directly out to the side as high as you can.
3. Hold your leg as close to parallel to the floor as your can and keep that position for 10-30 seconds.
4. Repeat 2-3 times and change legs.
Sunday, June 14, 2009
Tone up without moving a muscle!
I recently heard about Isometric work-out and doing a search I found out some stuff I figured everyone would like to see:
Isometric Exercises & Static Strength Training
Isometric exercises, also known as static strength training, involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint.
The term 'static contraction training' is sometimes used to describe isometrics. However, 'contraction' signifies a change in length (shortening) of the muscle belly, which does not occur during static strength training. The term 'static action' is preferred to static contraction.
Isometric exercises can be used for general strength conditioning and for rehabilitation where strengthening the muscles without placing undue stress on the joint is warranted.
Some actions within a wide variety of sports require isometric or static strength. Examples include climbing, mountain biking and motocross (grip and upper body strength), Judo, wrestling, alpine skiing (static strength required to stabilize the upper and lower body), shooting, gymnastics and horseback riding.
Isometric exercises can be completed with submaximal muscle action - such as holding a weight steady, out to the side. The force used to hold the weight still is not maximal as this would lift the weight further causing movement and a change in the muscle length and joint angle. Static strength training can also involve maximal muscle actions and examples here include pushing against an immoveable object such as a wall or heavy weight.
Both submaximal and maximal isometric muscle actions can increase isometric strength and induce muscular hypertrophy. In practice, maximal isometric exercises are used for strength and conditioning and submaximal exercises are used for rehabilitation.
Although isometric exercises can increase strength they are not the most suitable form of resistance training for dynamic actions such as sprinting and jumping. Most sports and athletic movements are dynamic in nature, performed at maximal speed against little or no external resistance. Isometric exercises do not increase the limb's maximal velocity and only strengthen the muscle at the angle at which it is trained (see below).
Guidelines For Isometric Exercises
Isometric exercises can raise blood pressure significantly for the duration of the exercise. While it will return to a resting level soon after, this can be dangerous for people with hypertension or any form of cardiovascular disease. Even if you don't suffer from high blood pressure it is important to breath continuously throughout the exercises. Breath holding will only compound any increases in blood pressure.
As with all forms of exercise you should warm up thoroughly first. Muscles are under tension for a longer period of time and although that tension is more constant compared to a dynamic contraction, tears can still occur. Finally, try to maintain some degree of tension in the abdominal region during all exercises. This will help to maintain a correct posture and will help to develop core stability.
Number & Duration of Muscle Actions
Volume for a classic strength training routine is prescribed based on the number of sets and repetitions. The equivalent in isometric exercises is the length of time each action is held for and the number actions in total. Research has measured both longer duration actions (i.e. 10 seconds or above) and fewer repetitions, and shorter duration actions (i.e. 2-3 seconds) with more repetitions. Both approaches seem to increase static strength.
The general consensus is that in healthy individuals training to improve strength (as opposed to rehabilitation of an injury), the most efficient use of isometric exercises is 15-20 maximal voluntary actions held for 3 to 5 seconds. Three sessions per week is required and results can be seen in as little as 2 weeks. However, when submaximal loads are used (such as bodyweight) it may be more suitable to increase the duration and reduce the number of repetitions.
This number and duration of contractions is required for each muscle group. As with traditional dynamic strength training, exercise selection should be based on a needs analysis of the athlete. Multi joint isometric exercises such as static leg presses may be more suitable then isolating the quadriceps, hamstrings and other hip flexors / extensors.
Joint Angles
Isometric exercises strengthen the muscle at or near to the joint angle at which the exercise is performed. For example a static bicep exercise held with the joint at 25o only increases the athlete's strength at that specific angle and there is no gain in strength when the elbow is held at other angles. However, at particular joint angles (and it varies from muscle group to muscle group) there is some cross-transference of strength to other joint angles. An isometric bicep curl performed at 80o for example also increases strength at other angles to a lesser extent. The same phenomenon is true for the knee and plantar flexors.
Essentially, training at only one joint angle does not increase strength throughout the full range of motion. In order to improve dynamic power, isometric exercises would have to be performed at multiple joint angles for the same muscle group. This becomes time consuming and enervating for an athlete who may already be spending considerable time on other training modalities.
If static strength training is used to increase strength throughout the entire range of motion, isometric exercises should be performed at every 10 to 30 degree increments. If this is too time consuming, it is better to perform exercises at an extended joint angle (rather than a flexed joint angle) as this leads to greater cross-transference of strength at other angles.
Isometric Exercises & Static Strength Training
Isometric exercises, also known as static strength training, involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint.
The term 'static contraction training' is sometimes used to describe isometrics. However, 'contraction' signifies a change in length (shortening) of the muscle belly, which does not occur during static strength training. The term 'static action' is preferred to static contraction.
Isometric exercises can be used for general strength conditioning and for rehabilitation where strengthening the muscles without placing undue stress on the joint is warranted.
Some actions within a wide variety of sports require isometric or static strength. Examples include climbing, mountain biking and motocross (grip and upper body strength), Judo, wrestling, alpine skiing (static strength required to stabilize the upper and lower body), shooting, gymnastics and horseback riding.
Isometric exercises can be completed with submaximal muscle action - such as holding a weight steady, out to the side. The force used to hold the weight still is not maximal as this would lift the weight further causing movement and a change in the muscle length and joint angle. Static strength training can also involve maximal muscle actions and examples here include pushing against an immoveable object such as a wall or heavy weight.
Both submaximal and maximal isometric muscle actions can increase isometric strength and induce muscular hypertrophy. In practice, maximal isometric exercises are used for strength and conditioning and submaximal exercises are used for rehabilitation.
Although isometric exercises can increase strength they are not the most suitable form of resistance training for dynamic actions such as sprinting and jumping. Most sports and athletic movements are dynamic in nature, performed at maximal speed against little or no external resistance. Isometric exercises do not increase the limb's maximal velocity and only strengthen the muscle at the angle at which it is trained (see below).
Guidelines For Isometric Exercises
Isometric exercises can raise blood pressure significantly for the duration of the exercise. While it will return to a resting level soon after, this can be dangerous for people with hypertension or any form of cardiovascular disease. Even if you don't suffer from high blood pressure it is important to breath continuously throughout the exercises. Breath holding will only compound any increases in blood pressure.
As with all forms of exercise you should warm up thoroughly first. Muscles are under tension for a longer period of time and although that tension is more constant compared to a dynamic contraction, tears can still occur. Finally, try to maintain some degree of tension in the abdominal region during all exercises. This will help to maintain a correct posture and will help to develop core stability.
Number & Duration of Muscle Actions
Volume for a classic strength training routine is prescribed based on the number of sets and repetitions. The equivalent in isometric exercises is the length of time each action is held for and the number actions in total. Research has measured both longer duration actions (i.e. 10 seconds or above) and fewer repetitions, and shorter duration actions (i.e. 2-3 seconds) with more repetitions. Both approaches seem to increase static strength.
The general consensus is that in healthy individuals training to improve strength (as opposed to rehabilitation of an injury), the most efficient use of isometric exercises is 15-20 maximal voluntary actions held for 3 to 5 seconds. Three sessions per week is required and results can be seen in as little as 2 weeks. However, when submaximal loads are used (such as bodyweight) it may be more suitable to increase the duration and reduce the number of repetitions.
This number and duration of contractions is required for each muscle group. As with traditional dynamic strength training, exercise selection should be based on a needs analysis of the athlete. Multi joint isometric exercises such as static leg presses may be more suitable then isolating the quadriceps, hamstrings and other hip flexors / extensors.
Joint Angles
Isometric exercises strengthen the muscle at or near to the joint angle at which the exercise is performed. For example a static bicep exercise held with the joint at 25o only increases the athlete's strength at that specific angle and there is no gain in strength when the elbow is held at other angles. However, at particular joint angles (and it varies from muscle group to muscle group) there is some cross-transference of strength to other joint angles. An isometric bicep curl performed at 80o for example also increases strength at other angles to a lesser extent. The same phenomenon is true for the knee and plantar flexors.
Essentially, training at only one joint angle does not increase strength throughout the full range of motion. In order to improve dynamic power, isometric exercises would have to be performed at multiple joint angles for the same muscle group. This becomes time consuming and enervating for an athlete who may already be spending considerable time on other training modalities.
If static strength training is used to increase strength throughout the entire range of motion, isometric exercises should be performed at every 10 to 30 degree increments. If this is too time consuming, it is better to perform exercises at an extended joint angle (rather than a flexed joint angle) as this leads to greater cross-transference of strength at other angles.
Saturday, May 30, 2009
Fit in 15: Quick Workout
Hate working out? Sick of all the rules related to what you should or shouldn't do during exercise? Busy schedule? Travel a lot? Well, this is the place you want to be!
I have developed a workout that even Homer Simpson would do. It's simple, quick and absolutely effective! No hour-long sessions in the gym or long bouts of cardio -- and no dreading the thought of exercise. It's just a realistic alternative to all the noise in the world of fitness that makes us hate exercising. There aren't any anatomy lessons today. This is something you can do in your living room or office; the only weight you'll need is your own body.
This series of movements will take about 12-15 minutes. Yep, you're reading correctly: only 12-15 minutes. You can do these moves three to five times per week. That's it! Your entire body will be stimulated, you will feel rejuvenated and you won't deal with all the added stress of having to go to the gym.
I've designed this routine so that one exercise stimulates multiple body parts. This way, you'll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don't worry if you can't perform all the reps at first: You'll be able to do them all eventually!
OK, let's go!
1. PUSH UPS -- Lying face down on the floor, place your hands a little wider than shoulder-width apart. Your thumbs should be lined up with your chest. Your toes should be curled under, and your feet hip width apart. Be sure to maintain hip alignment throughout the entire range of motion. Avoid sagging in the midsection of your body. Contracting the chest muscles, raise your body until your arms are fully extended.
2. CHAIR SQUATS -- Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulder-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position -- stopping just short of the legs being fully extended. Keep a slight bend in the knees.
3. AB CRUNCH -- Lie on your living room carpet on your back. Make sure your lower back is relaxed against the floor during the exercise. Bend your knees until your legs are at a 45-degree angle. Keep both feet on the floor and place both hands crossed on your chest. Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted. Slowly return to the starting position, stopping just short of your head touching the floor. Focus on really contracting your abs during the movement!
4. CLOSE STANCE WALL PUSH -- Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall so that your fingers are slightly lower than your shoulders. Your hands should be close enough that your thumbs and index fingers form a triangle. Your feet should be a distance from the wall that forces your body to be at an angle slightly greater than parallel. Bend your elbows downward and lean your upper body toward the wall -- making sure to project your chest forward. Your arms should be supporting your body. Stop the motion when your face nearly touches the wall and your chest touches your hands. Contracting the triceps muscles, slowly return to the starting position, stopping just short of the elbows being fully extended.
5. AB VACUUM -- In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen inward and hold for 20-30 seconds. Continue to breathe lightly through your nostrils, but make sure you are pulling your abs in as if you are attempting to make your abs and back touch. This exercise works the transversus, the main muscle that pulls your abs in. In fact, it's the most effective exercise for creating a flat stomach.
There you have it! Five exercises performed for two cycles in just 12-15 minutes! Upon completion of the two cycles, you will eventually perform 50 total reps of each exercise (except for the vacuum).
You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses. All in 12-15 minutes!
I have developed a workout that even Homer Simpson would do. It's simple, quick and absolutely effective! No hour-long sessions in the gym or long bouts of cardio -- and no dreading the thought of exercise. It's just a realistic alternative to all the noise in the world of fitness that makes us hate exercising. There aren't any anatomy lessons today. This is something you can do in your living room or office; the only weight you'll need is your own body.
This series of movements will take about 12-15 minutes. Yep, you're reading correctly: only 12-15 minutes. You can do these moves three to five times per week. That's it! Your entire body will be stimulated, you will feel rejuvenated and you won't deal with all the added stress of having to go to the gym.
I've designed this routine so that one exercise stimulates multiple body parts. This way, you'll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don't worry if you can't perform all the reps at first: You'll be able to do them all eventually!
OK, let's go!
1. PUSH UPS -- Lying face down on the floor, place your hands a little wider than shoulder-width apart. Your thumbs should be lined up with your chest. Your toes should be curled under, and your feet hip width apart. Be sure to maintain hip alignment throughout the entire range of motion. Avoid sagging in the midsection of your body. Contracting the chest muscles, raise your body until your arms are fully extended.
2. CHAIR SQUATS -- Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulder-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position -- stopping just short of the legs being fully extended. Keep a slight bend in the knees.
3. AB CRUNCH -- Lie on your living room carpet on your back. Make sure your lower back is relaxed against the floor during the exercise. Bend your knees until your legs are at a 45-degree angle. Keep both feet on the floor and place both hands crossed on your chest. Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted. Slowly return to the starting position, stopping just short of your head touching the floor. Focus on really contracting your abs during the movement!
4. CLOSE STANCE WALL PUSH -- Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall so that your fingers are slightly lower than your shoulders. Your hands should be close enough that your thumbs and index fingers form a triangle. Your feet should be a distance from the wall that forces your body to be at an angle slightly greater than parallel. Bend your elbows downward and lean your upper body toward the wall -- making sure to project your chest forward. Your arms should be supporting your body. Stop the motion when your face nearly touches the wall and your chest touches your hands. Contracting the triceps muscles, slowly return to the starting position, stopping just short of the elbows being fully extended.
5. AB VACUUM -- In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen inward and hold for 20-30 seconds. Continue to breathe lightly through your nostrils, but make sure you are pulling your abs in as if you are attempting to make your abs and back touch. This exercise works the transversus, the main muscle that pulls your abs in. In fact, it's the most effective exercise for creating a flat stomach.
There you have it! Five exercises performed for two cycles in just 12-15 minutes! Upon completion of the two cycles, you will eventually perform 50 total reps of each exercise (except for the vacuum).
You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses. All in 12-15 minutes!
Weight-loss miracle: lemonade!
I love this post from e-diets. Happy weight loss!
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Zero-calorie, guaranteed weight-loss miracle: lemonade!
Oh sure, I know what you are thinking -- there is no such thing as weight-loss lemonade, but YOU are wrong! There is -- and let me explain.
Have you ever heard the phrase "When life gives you lemons, make lemonade?" That's what I am talkin' about! That kind of lemonade will give you the results you desire on this weight-loss journey -- I promise!
Here's my secret recipe!
Take ONE really horrible day -- the kind where everything goes wrong -- and add in all the lemons that life gave you, stirring in a few overdue bills, sick kids, a fight with your partner and the final insult: a glimpse of your backside in a three-way mirror. Shake gently.
Slowly add two breakfast burritos, a large soft drink, the donuts that someone brought to work and Chinese take-out for lunch. Gently blend with one Monster burger and fries on the drive home and let sit for four hours while you are watching television. Be sure to check the bag of chips every now and then, adding a few as needed and stir gently.
Garnish with a bowl of ice cream and another soft drink and sprinkle with some candy.
Wait a minute!
That isn't my new recipe! That is the old one that I made often when life gave me a lot of lemons and I only had one solution -- EATING them!
That recipe led me to a life of obesity, frustration and a self-defeating cycle of action. Thankfully, I found a better way to make use of the lemons -- I made Miracle Weight-Loss Lemonade!
My new and much improved recipe:
A ton of lemons -- you just can't get around it, folks. There are going to be days that just suck and leave a sour taste in your mouth, sourer than any lemon you have ever sucked on, but that is the reality of life. HOW you choose to respond and what you choose to do with those lemons is what will set the pace for your weight-loss journey.
So, take those lemons, all of them and shake them up, toss them into the blender and get them into tiny, insignificant pieces. The best way to do this is to exercise (or exorcise?!) them into oblivion! I have an elliptical machine in my home (the good folks at Octane Fitness lent me one to try and let me tell you -- it is better than any one in any gym I have ever used before -- but I digress) and I have vowed to use it 30 minutes a day NO MATTER what!
OK, now that your lemons are smashed to smithereens, add a dash of positive affirmation and a pat on the back. Then, slowly stir in some motivation and let sit -- but not for too long! Take your lemonade and gently add some whole grains, lean meats/proteins, fruits vegetables and plenty of water -- after all, lemonade needs water to be really tasty.
AHHH... taste it now: The sweet success of healthy lemonade. Happy drinking.
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Zero-calorie, guaranteed weight-loss miracle: lemonade!
Oh sure, I know what you are thinking -- there is no such thing as weight-loss lemonade, but YOU are wrong! There is -- and let me explain.
Have you ever heard the phrase "When life gives you lemons, make lemonade?" That's what I am talkin' about! That kind of lemonade will give you the results you desire on this weight-loss journey -- I promise!
Here's my secret recipe!
Take ONE really horrible day -- the kind where everything goes wrong -- and add in all the lemons that life gave you, stirring in a few overdue bills, sick kids, a fight with your partner and the final insult: a glimpse of your backside in a three-way mirror. Shake gently.
Slowly add two breakfast burritos, a large soft drink, the donuts that someone brought to work and Chinese take-out for lunch. Gently blend with one Monster burger and fries on the drive home and let sit for four hours while you are watching television. Be sure to check the bag of chips every now and then, adding a few as needed and stir gently.
Garnish with a bowl of ice cream and another soft drink and sprinkle with some candy.
Wait a minute!
That isn't my new recipe! That is the old one that I made often when life gave me a lot of lemons and I only had one solution -- EATING them!
That recipe led me to a life of obesity, frustration and a self-defeating cycle of action. Thankfully, I found a better way to make use of the lemons -- I made Miracle Weight-Loss Lemonade!
My new and much improved recipe:
A ton of lemons -- you just can't get around it, folks. There are going to be days that just suck and leave a sour taste in your mouth, sourer than any lemon you have ever sucked on, but that is the reality of life. HOW you choose to respond and what you choose to do with those lemons is what will set the pace for your weight-loss journey.
So, take those lemons, all of them and shake them up, toss them into the blender and get them into tiny, insignificant pieces. The best way to do this is to exercise (or exorcise?!) them into oblivion! I have an elliptical machine in my home (the good folks at Octane Fitness lent me one to try and let me tell you -- it is better than any one in any gym I have ever used before -- but I digress) and I have vowed to use it 30 minutes a day NO MATTER what!
OK, now that your lemons are smashed to smithereens, add a dash of positive affirmation and a pat on the back. Then, slowly stir in some motivation and let sit -- but not for too long! Take your lemonade and gently add some whole grains, lean meats/proteins, fruits vegetables and plenty of water -- after all, lemonade needs water to be really tasty.
AHHH... taste it now: The sweet success of healthy lemonade. Happy drinking.
Thursday, May 14, 2009
7 Tips for Better Sleep
Poor sleep hampers your overall health, including how well you fare in your weight-loss endeavors. From premature aging to a compromised immune system, the side-effects of sleepless nights can add up, says Barbara Harris, author of Shape Your Life: 4 Weeks to a Better Body -- and a Better Life!.
Getting a good night's sleep is high on the list of things you can do to boost your health and fitness levels. Sleep is crucial for optimum immunity, Harris says. When you don't get enough shuteye, your workouts may be less effective and you're more likely to store fat.
But that's not all. Your ability to manage stress throughout the day is also compromised. Studies reveal women frequently turn to food to soothe themselves in times of stress. It's also a fact that many women also eat more to raise their energy level.
In this eDiets exclusive, we offer Harris' seven tips for a good night's snooze.
1. Get regular exposure to daylight, especially in the afternoon. Research shows that night-shift workers can improve daytime sleep by working under bright lights.
2. Prior to bedtime, use dimmer switches or turn off a few lamps to lower the lighting in your home or apartment.
3. Don't allow yourself to nod off on the sofa. When you start feeling drowsy, get up and go to bed.
4. Use your bedroom only for sleep and sex. Don't make it a satellite office, study hall or entertainment center.
5. When you can't sleep, try using imagery and thoughts to relax. Deep-breathing techniques also work.
6. If you haven't dropped off within about 20 minutes, get out of bed and read or engage in some other quiet activity. Go back to bed when you get sleepy.
7. Put the alarm clock out of sight. Clock watching doesn't help you sleep -- it may even keep you awake!
Getting a good night's sleep is high on the list of things you can do to boost your health and fitness levels. Sleep is crucial for optimum immunity, Harris says. When you don't get enough shuteye, your workouts may be less effective and you're more likely to store fat.
But that's not all. Your ability to manage stress throughout the day is also compromised. Studies reveal women frequently turn to food to soothe themselves in times of stress. It's also a fact that many women also eat more to raise their energy level.
In this eDiets exclusive, we offer Harris' seven tips for a good night's snooze.
1. Get regular exposure to daylight, especially in the afternoon. Research shows that night-shift workers can improve daytime sleep by working under bright lights.
2. Prior to bedtime, use dimmer switches or turn off a few lamps to lower the lighting in your home or apartment.
3. Don't allow yourself to nod off on the sofa. When you start feeling drowsy, get up and go to bed.
4. Use your bedroom only for sleep and sex. Don't make it a satellite office, study hall or entertainment center.
5. When you can't sleep, try using imagery and thoughts to relax. Deep-breathing techniques also work.
6. If you haven't dropped off within about 20 minutes, get out of bed and read or engage in some other quiet activity. Go back to bed when you get sleepy.
7. Put the alarm clock out of sight. Clock watching doesn't help you sleep -- it may even keep you awake!
Tuesday, May 12, 2009
Sleep Yourself Slim
(from eDiets newsletter)
You know the drill: Eat right and exercise to lose weight. It can be a tiring endeavor to find the time to prepare healthy meals and carve out a few minutes to work out. Plus, you've still got work, family and a life to live.
When we get busy, we tend to shave time off our sleep schedule to fit everything in. This may not only be unhealthy, but could also be counterproductive to your weight-loss efforts. Recent research has found a strong relationship between sleep and weight loss.
"The more you sleep, the better your body can regulate the chemicals that control hunger and appetite," according to Michael Breus, Ph.D., a clinical psychologist, board certified sleep specialist and author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health.
"Sleep deprivation makes you feel hungry, even if you are full," says Dr. Breus. "Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake."
The Journal of the American Medical Association has published several studies suggesting that a lack of sleep may increase hunger and affect the body's metabolism, which may make it more difficult to maintain or lose weight.
Research from a study conducted at Columbia University found that, "The more sleep deprived you are, the more likely you are to become obese." Participants between the ages of 32 and 59, who slept four hours or fewer each night were 73 percent more likely to be obese than those who got between 7-8 hours.
"Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar," says Dr. Breus. "Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes."
Dr. Breus adds that when someone is sleep deprived, they tend to make poor food choices. People are apt to choose high-sugar, high-caffeine and high-carbohydrate snacks to get a burst of energy, all of which contribute to weight gain.
He breaks it down like this: "Sleep deprivation causes an increase in appetite and a decrease in metabolism, which equals an increase in fat storage and weight gain."
Try getting an extra hour of sleep per night to see how it affects your energy, mood and weight-loss efforts. Dr. Breus says that individual sleep needs vary, but suggests most adults need 6-8 hours per night.
An extra hour of sleep may burn as many as 147 additional calories per night, according to Dr. Breus. The more sleep you get, the more your metabolism speeds up, which could lead to losing as much as 14 pounds a year -- simply from getting a little extra sleep every night.
Now there's a good reason to turn off the TV and hit the sack a little early tonight.
You know the drill: Eat right and exercise to lose weight. It can be a tiring endeavor to find the time to prepare healthy meals and carve out a few minutes to work out. Plus, you've still got work, family and a life to live.
When we get busy, we tend to shave time off our sleep schedule to fit everything in. This may not only be unhealthy, but could also be counterproductive to your weight-loss efforts. Recent research has found a strong relationship between sleep and weight loss.
"The more you sleep, the better your body can regulate the chemicals that control hunger and appetite," according to Michael Breus, Ph.D., a clinical psychologist, board certified sleep specialist and author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health.
"Sleep deprivation makes you feel hungry, even if you are full," says Dr. Breus. "Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake."
The Journal of the American Medical Association has published several studies suggesting that a lack of sleep may increase hunger and affect the body's metabolism, which may make it more difficult to maintain or lose weight.
Research from a study conducted at Columbia University found that, "The more sleep deprived you are, the more likely you are to become obese." Participants between the ages of 32 and 59, who slept four hours or fewer each night were 73 percent more likely to be obese than those who got between 7-8 hours.
"Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar," says Dr. Breus. "Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes."
Dr. Breus adds that when someone is sleep deprived, they tend to make poor food choices. People are apt to choose high-sugar, high-caffeine and high-carbohydrate snacks to get a burst of energy, all of which contribute to weight gain.
He breaks it down like this: "Sleep deprivation causes an increase in appetite and a decrease in metabolism, which equals an increase in fat storage and weight gain."
Try getting an extra hour of sleep per night to see how it affects your energy, mood and weight-loss efforts. Dr. Breus says that individual sleep needs vary, but suggests most adults need 6-8 hours per night.
An extra hour of sleep may burn as many as 147 additional calories per night, according to Dr. Breus. The more sleep you get, the more your metabolism speeds up, which could lead to losing as much as 14 pounds a year -- simply from getting a little extra sleep every night.
Now there's a good reason to turn off the TV and hit the sack a little early tonight.
Sunday, May 10, 2009
10 Minutes to a Better Body
(from eDiets newsletter)
Usually, "10 more minutes" is the cry of the habitual snoozer -- thinking somehow those extra few minutes will make all the difference, but they don't. In fact, 10 minutes is such a worthless little chunk of time that very little can be accomplished in such a short period, right?
Well, that's what you tell yourself, anyway. But it's just an excuse -- and we know what excuses are like, right? Stop wasting time and make "10 more minutes" mean something.
Now, "10 more minutes" is the battle cry of the fitness few that are ready to take their exercise routine to the next level. If you already have an exercise program that has you sweating 20-40 minutes, a few days a week, but you feel you've hit a plateau, it may be time to add a few more minutes.
It seems that 10 more minutes wouldn't make much difference. But if you consider the cumulative effect of 10 minutes a day over a whole year, a little time can make a large difference, according to eDiets Chief Fitness Pro Raphael Calzadilla.
"Even if you only add a moderately intense jog for 10 minutes at the end of your workout you can burn an extra 80 calories (based on a 150-pound person)," Raphael explains. "Doing this only three times a week burns an extra 960 calories per month. That's going to supply some substantial fat loss at the end of the year."
Raphael also recommends easing into the extra time over a few weeks. He gives this example:
"If you're jumping rope for 20 minutes, but your goal is 30, then add three intense minutes to the end of a session each week. So in week two you're at 23 minutes, week three at 26 minutes and by week four you're be churning out a tough 32 minutes. Short goals work great."
If you prefer something a little less repetitive, Raphael suggests 10 minutes of what he calls a "free for all."
"Keep choosing different exercises for 10 consecutive minutes such as 15 reps of squats, followed by 3 minutes of jump rope, followed by 1 minute jogging in place, followed by 20 push ups and so on -- until 10 minutes is completed."
This will supply variety and can be changed for each workout. If you like a little more structure, Raphael also offers a more focused 10-minute treatment targeting just one exercise.
"Performing one exercise for 10 minutes with minimal breaks between sets will actually help that muscle recover. For example, if you perform bench press on day one, and then the very next day, perform 100 reps of a different chest exercise, it will send an abundant amount of blood supply into the muscle," Raphael explains.
"This has been proven to accelerate recovery and will allow the chest to be worked again that much sooner. However, one should not go to muscular failure with the extended reps. You won't get 100 consecutive reps, stop 1-2 short of the first 25 reps, followed by the next quick set, and so forth. Choose a weight that allow for 25-30 reps and continue to 100 or 10 minutes."
This can be done with any body part and is great for recovery.
These are great ways to burn more calories and build more muscle -- the perfect plan for adding minimal time to your workout while reaping maximum rewards. However, consistency is the key according to our fitness pro. So what happens when you don't have time for a full workout?
Here's a little routine that only takes 10 minutes of exercise to burn 100 calories. There's no reason to miss a workout anymore.
One set of 10-minute calorie-burners include:
-- 2 minutes of jumping jacks
-- 2 minutes of two-stepping (step up and down a step; up with the right foot, follow with the left. Then step down with the right and down with the left)
-- 6 minutes of jumping rope. Two minutes with both feet, two minutes of hopping from foot-to-foot, then finish with two minutes of skipping (twice on the left foot, then twice on the right)
Try to maintain a moderate pace... Don't start too fast, just pace yourself and keep breathing!
Now get out of bed and quit wasting those precious 10 minutes. Life is short, live it.
Usually, "10 more minutes" is the cry of the habitual snoozer -- thinking somehow those extra few minutes will make all the difference, but they don't. In fact, 10 minutes is such a worthless little chunk of time that very little can be accomplished in such a short period, right?
Well, that's what you tell yourself, anyway. But it's just an excuse -- and we know what excuses are like, right? Stop wasting time and make "10 more minutes" mean something.
Now, "10 more minutes" is the battle cry of the fitness few that are ready to take their exercise routine to the next level. If you already have an exercise program that has you sweating 20-40 minutes, a few days a week, but you feel you've hit a plateau, it may be time to add a few more minutes.
It seems that 10 more minutes wouldn't make much difference. But if you consider the cumulative effect of 10 minutes a day over a whole year, a little time can make a large difference, according to eDiets Chief Fitness Pro Raphael Calzadilla.
"Even if you only add a moderately intense jog for 10 minutes at the end of your workout you can burn an extra 80 calories (based on a 150-pound person)," Raphael explains. "Doing this only three times a week burns an extra 960 calories per month. That's going to supply some substantial fat loss at the end of the year."
Raphael also recommends easing into the extra time over a few weeks. He gives this example:
"If you're jumping rope for 20 minutes, but your goal is 30, then add three intense minutes to the end of a session each week. So in week two you're at 23 minutes, week three at 26 minutes and by week four you're be churning out a tough 32 minutes. Short goals work great."
If you prefer something a little less repetitive, Raphael suggests 10 minutes of what he calls a "free for all."
"Keep choosing different exercises for 10 consecutive minutes such as 15 reps of squats, followed by 3 minutes of jump rope, followed by 1 minute jogging in place, followed by 20 push ups and so on -- until 10 minutes is completed."
This will supply variety and can be changed for each workout. If you like a little more structure, Raphael also offers a more focused 10-minute treatment targeting just one exercise.
"Performing one exercise for 10 minutes with minimal breaks between sets will actually help that muscle recover. For example, if you perform bench press on day one, and then the very next day, perform 100 reps of a different chest exercise, it will send an abundant amount of blood supply into the muscle," Raphael explains.
"This has been proven to accelerate recovery and will allow the chest to be worked again that much sooner. However, one should not go to muscular failure with the extended reps. You won't get 100 consecutive reps, stop 1-2 short of the first 25 reps, followed by the next quick set, and so forth. Choose a weight that allow for 25-30 reps and continue to 100 or 10 minutes."
This can be done with any body part and is great for recovery.
These are great ways to burn more calories and build more muscle -- the perfect plan for adding minimal time to your workout while reaping maximum rewards. However, consistency is the key according to our fitness pro. So what happens when you don't have time for a full workout?
Here's a little routine that only takes 10 minutes of exercise to burn 100 calories. There's no reason to miss a workout anymore.
One set of 10-minute calorie-burners include:
-- 2 minutes of jumping jacks
-- 2 minutes of two-stepping (step up and down a step; up with the right foot, follow with the left. Then step down with the right and down with the left)
-- 6 minutes of jumping rope. Two minutes with both feet, two minutes of hopping from foot-to-foot, then finish with two minutes of skipping (twice on the left foot, then twice on the right)
Try to maintain a moderate pace... Don't start too fast, just pace yourself and keep breathing!
Now get out of bed and quit wasting those precious 10 minutes. Life is short, live it.
Snack Yourself Skinny
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!
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!
Wednesday, April 29, 2009
Rise and shine!
I have to admit, I really can't wake up in the morning, and I always want to start my day strong since lately I have very little energy. Here, I found something that might work. I just can't get myself to do it.
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If you struggle to wake up for your morning workout, try my simple trick. To help jump-start your day, do the following as soon as the alarm goes off. Sit up in bed, and clap your hands strongly. With each breath you take, clap again. The palms of your hands have more nerve receptors than almost any other part of your body. Clapping them together creates a neurological jolt that literally stimulates your brain. With each clap, you’ll feel more and more awake. As soon as you feel alert, jump out of bed and stand up with good posture (shoulders back, chest out). This will activate your diaphragm – the muscle located directly below your lungs that helps you breathe and maximize oxygen intake. Take a deep breath, and jog in place. That will really get your heart pumping and get you ready for the day ahead. Trust me on this one. If you follow this simple technique, you’ll be out of bed and ready for your workout in no time.
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If you struggle to wake up for your morning workout, try my simple trick. To help jump-start your day, do the following as soon as the alarm goes off. Sit up in bed, and clap your hands strongly. With each breath you take, clap again. The palms of your hands have more nerve receptors than almost any other part of your body. Clapping them together creates a neurological jolt that literally stimulates your brain. With each clap, you’ll feel more and more awake. As soon as you feel alert, jump out of bed and stand up with good posture (shoulders back, chest out). This will activate your diaphragm – the muscle located directly below your lungs that helps you breathe and maximize oxygen intake. Take a deep breath, and jog in place. That will really get your heart pumping and get you ready for the day ahead. Trust me on this one. If you follow this simple technique, you’ll be out of bed and ready for your workout in no time.
Sunday, April 26, 2009
Which Cereal is Healthier?
I read this on lifescript.com
Cereal is one of my favorite breakfast meals! It's quick and easy, and it can fuel your body with essential vitamins and nutrients. But watch out: Your seemingly "healthy" cereal may be packed with sugar or artificial sweeteners, such as aspartame. A box of Post Raisin Bran claims it promotes digestive health – probably because the cereal has 8 grams of dietary fiber, which aids in healthy digestion. But Raisin Bran is also loaded with 19 grams of sugar per serving! Pairing this cereal with 1 cup of 1% milk will pump your body with a total of 34 grams of sugar! This is way too much sugar. It exceeds my recommendation for 15 grams of sugar daily, and it’s only the first meal of the day!
Try this cereal instead: Uncle Sam Original Cereal. It has less than 1 gram of sugar per serving, 10 grams of fiber, and it includes flax seeds, which are a great source of omega-3 fatty acids. If you pair this cereal with almond milk, you have a delicious, healthy breakfast that doesn't send your blood sugar skyrocketing or put you on the fast track to gaining belly fat. For added sweetness, sprinkle on a packet of stevia.
Cereal is one of my favorite breakfast meals! It's quick and easy, and it can fuel your body with essential vitamins and nutrients. But watch out: Your seemingly "healthy" cereal may be packed with sugar or artificial sweeteners, such as aspartame. A box of Post Raisin Bran claims it promotes digestive health – probably because the cereal has 8 grams of dietary fiber, which aids in healthy digestion. But Raisin Bran is also loaded with 19 grams of sugar per serving! Pairing this cereal with 1 cup of 1% milk will pump your body with a total of 34 grams of sugar! This is way too much sugar. It exceeds my recommendation for 15 grams of sugar daily, and it’s only the first meal of the day!
Try this cereal instead: Uncle Sam Original Cereal. It has less than 1 gram of sugar per serving, 10 grams of fiber, and it includes flax seeds, which are a great source of omega-3 fatty acids. If you pair this cereal with almond milk, you have a delicious, healthy breakfast that doesn't send your blood sugar skyrocketing or put you on the fast track to gaining belly fat. For added sweetness, sprinkle on a packet of stevia.
Wednesday, April 1, 2009
10 Slim-Down Strategies You Can Count On
The devil is in the details—and nowhere is the cliche truer than with weight loss. It's the small decisions that add up to change, and that's a good thing, says William Dietz, MD, PhD, at the CDC: "If you can count it, you can change it." The 10 countable steps that follow will add up to victory over unwanted pounds. But don't try them all at once. "It's like renovating a house; most people do better taking one room at a time," says John Jakicic, PhD, director of weight management at the University of Pittsburgh. "Start with the easiest tactic. Once you master it, move on."
Weigh yourself 1 time per day
- Why It Works: Weekly weigh-ins are a staple of many popular diet programs, but studies now show that daily weighing is the key to lasting loss. When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight. The reason: "The more often you monitor your results, the quicker you can catch the behavioral slip that causes weight gain," says Jakicic.
- Who It Helped: Heidi Hurtz, 29, of Los Angeles. "I was in denial about my size, so I never used a scale. When I started weighing daily, I lost 7 pounds in 2 weeks. I loved the immediate gratification, and eventually lost 77 pounds."
- Add It In: Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that's just 3 pounds if you weigh 150), it's time to pass up the bread.
Watch no more than 2 hours of TV a day
- Why It Works: TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. One recent study found that adults who watch more than 2 hours of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day.
- Who It Helped: Christy Taylor, 27, of Sylacauga, AL. "TV was one reason I weighed 220 pounds. I watched it constantly. My blood pressure skyrocketed during pregnancy, and when it didn't come down after my son was born, I decided to try to limit myself to one show a day. That was 10 months ago, and I've since lost 32 pounds."
- Add It In: Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.
Contact a friend 3 times per week
- Why It Works: "Long-term weight loss requires support," says Marion Franz, RD, a nutrition consultant in Minneapolis. Her study review found that people who met regularly with a dietitian or attended groups like Weight Watchers were more likely to maintain their losses than those who didn't.
- Who It Helped: Maggie Ramos, 39, of Houston. "When I plateaued for months, my friend Nancy stepped in and cheered me on until I lost it all."
- Add It In: If you can't attend group meetings, announce your weight loss intentions so friends can support you, says Franz. And add a dieter pal to your regular call or e-mail list, too.
Eat 4 g of fiber in every meal or snack
- Why It Works: A high-fiber diet can lower your caloric intake without making you feel deprived. In a recent Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones.
- Who It Helped: Monique Hester, 41, of North Richland Hills, TX. "I started a diet that had me consuming more than 25 g of fiber daily, and before I knew it, I'd lost 23 pounds. I don't even like white bread anymore. I want something I can crunch and chew."
- Add It In: To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For instance, Hester started her day with grapes (1 cup = 1.4 g of fiber) and cracked wheat toast (two slices = 6 g) or oatmeal (1 cup = 4 g). She often had a cup of black bean soup for lunch (4.4 g) with a slice of cracked wheat bread. One good trick: For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. For instance, one large apple has just as much fiber (5 g) as a cup of raw broccoli.
Take 5 (thousand) extra steps a day
- Why It Works: A typical person takes about 5,000 steps per day between going to work, running errands, and doing chores around the house. Doubling that number can have significant health benefits: higher "good" HDL cholesterol levels, lower blood pressure, improved glucose control, and yes, a lower number on the scale. Walking more steps per day also leads to a lower percentage of body fat and slimmer waists and hips, reports a recent University of Tennessee study of 80 women. An earlier University of South Carolina study of 109 people showed that those who took fewer than 5,000 steps per day were, on average, heavier than people who took more than 9,000.
- Who It Helped: Joanna Webb, 34, of Queen Creek, AZ. "I started walking when my daughter was 2 months old. I couldn't even make it around the block without stopping. I kept at it until I could walk 6 nights a week with my husband, our 5-year-old, and the baby. Now I've lost 35 pounds."
- Add It In: Wear a pedometer to make sure you log your 5,000 extra steps, or aim for about 50 minutes of extra walking (2 1/2 miles) per day. In the Tennessee study, "Some of the women walked with friends; others increased their steps by taking the stairs and parking farther away," says lead researcher Dixie Thompson, PhD.
Log it 6 times per week
- Why It Works: "Monitoring your eating and exercise every day will let you know if you're reaching the 500-calorie daily deficit you need to lose about a pound a week," says Robert Carels, PhD, a psychology professor at Bowling Green State University. His study of 40 obese adults found that those who recorded their food and exercise over 6 months lost more than 20 pounds. That was nearly twice the amount shed by less consistent note takers.
- Who It Helped: Julie Fugett, 29, of Lawrence, KS. "Journaling was an important part of my program. I chronicled food intake using the Weight Watchers Points system and also printed out a monthly calendar to schedule workouts in advance. I'd mark each successful day of exercise with a purple smiley face, and eventually those stick-on grins added up to a 25-pound weight loss that I've maintained for over 2 years."
- Add It In: Carry a small notebook or PDA to record what you eat and use a pedometer to estimate the calories you burn. Although you should try to keep a daily log, it's realistic to give yourself a break one day a week and allow time off for holidays and houseguests. "Then get back on track," says Carels.
Sleep 7 hours a night
- Why It Works: A University of Chicago study found that people deprived of Zzzs had lower levels of the hormones that control appetite. "The research suggested that short sleep durations could be a risk factor for obesity," says James Gangwisch, PhD, an epidemiologist from Columbia University Medical Center. Sure enough, his follow-up study of 9,588 Americans found that women who slept 4 hours or less per night were 234% more likely to be obese.
- Who It Helped: Julia Havey, 44, of St. Louis. "I used to stay up late watching movies and eating ice cream. I'd have to wake up at 6 AM, so I always felt exhausted and bloated. Now I make it a point to be in bed by 11 PM. The extra sleep makes it easier for me to stick to my diet and exercise routine because I have more energy and fewer cravings."
- Add It In: The key number for most people is 7 hours or more a night, says Gangwisch, so set an early bedtime and stick to it.
Drink 8 glasses of water per day
- Why It Works: Water is not just a thirst quencher—it actually speeds the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin.
- Who It Helped: Paige Tomas, 25, of Corpus Christi, TX. "I used to have a five-can-a-day Dr Pepper addiction. To stop, I'd make myself drink a whole glass of water before allowing myself a soda, and now I'm down to just two Diet Dr Peppers a day."
- Add It In: Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, says Boschmann, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.
After a 9-hour day (lunch included!), go home
-Why It Works: A University of Helsinki study of 7,000 adults found that those who'd packed on pounds in the previous year were more likely to have logged overtime hours. Lack of time for diet and exercise is most likely the cause, but it's also possible that work stress has a direct effect on weight gain through changes in hormones like cortisol.
-Who It Helped: Nicole Bruni, 36, of Milwaukee. "I gained about 35 pounds in my first year at my law firm, so I started making it a point to wrap up the day in time for a 6 PM Spinning class, and I've since lost 40 pounds."
-Add It In: Set firm limits on your workday so that when you're done, you still have the oomph to take a bike ride and broil fish for dinner. To help you stay productive enough to finish on time, set an hourly alarm; when it goes off, deal with your most pressing duties.
Shave 10 points off your glycemic load
- Why It Works: Foods high on the glycemic index—including sugars and refined carbohydrates—cause blood sugar to spike. "The body uses insulin to bring down blood sugar," says Yunsheng Ma, MD, PhD, an assistant professor of medicine at the University of Massachusetts Medical School. The body stores the excess sugar as fat. But that leaves blood sugar levels low, so we feel hungry again and eat more—an unhealthy cycle. Ma studied the eating patterns of 572 people and found that those who ate foods high on the glycemic index weighed significantly more than those who did not. "There's about a 10-pound body weight decrease for every 10-point drop in the glycemic index of all the food a person eats each day," he says.
- Who It Helped: Jessica Seaberg, 28, of Minneapolis. "I eradicated most refined sugars from my diet and lost 65 pounds. I stick to whole grain bread, slow-cooking brown rice, and whole wheat pasta."
- Add It In: Read labels to avoid added sugars, or better yet, eat fresh produce. Healthy swaps include a baked sweet potato (48 on the glycemic index) instead of a russet potato (94); grapes (49) instead of dates (103); pasta (45) instead of pizza (60); and Nutella (30) instead of jelly beans (80). And skip the liquid glucose known as juice.
Weigh yourself 1 time per day
- Why It Works: Weekly weigh-ins are a staple of many popular diet programs, but studies now show that daily weighing is the key to lasting loss. When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight. The reason: "The more often you monitor your results, the quicker you can catch the behavioral slip that causes weight gain," says Jakicic.
- Who It Helped: Heidi Hurtz, 29, of Los Angeles. "I was in denial about my size, so I never used a scale. When I started weighing daily, I lost 7 pounds in 2 weeks. I loved the immediate gratification, and eventually lost 77 pounds."
- Add It In: Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that's just 3 pounds if you weigh 150), it's time to pass up the bread.
Watch no more than 2 hours of TV a day
- Why It Works: TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. One recent study found that adults who watch more than 2 hours of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day.
- Who It Helped: Christy Taylor, 27, of Sylacauga, AL. "TV was one reason I weighed 220 pounds. I watched it constantly. My blood pressure skyrocketed during pregnancy, and when it didn't come down after my son was born, I decided to try to limit myself to one show a day. That was 10 months ago, and I've since lost 32 pounds."
- Add It In: Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.
Contact a friend 3 times per week
- Why It Works: "Long-term weight loss requires support," says Marion Franz, RD, a nutrition consultant in Minneapolis. Her study review found that people who met regularly with a dietitian or attended groups like Weight Watchers were more likely to maintain their losses than those who didn't.
- Who It Helped: Maggie Ramos, 39, of Houston. "When I plateaued for months, my friend Nancy stepped in and cheered me on until I lost it all."
- Add It In: If you can't attend group meetings, announce your weight loss intentions so friends can support you, says Franz. And add a dieter pal to your regular call or e-mail list, too.
Eat 4 g of fiber in every meal or snack
- Why It Works: A high-fiber diet can lower your caloric intake without making you feel deprived. In a recent Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones.
- Who It Helped: Monique Hester, 41, of North Richland Hills, TX. "I started a diet that had me consuming more than 25 g of fiber daily, and before I knew it, I'd lost 23 pounds. I don't even like white bread anymore. I want something I can crunch and chew."
- Add It In: To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For instance, Hester started her day with grapes (1 cup = 1.4 g of fiber) and cracked wheat toast (two slices = 6 g) or oatmeal (1 cup = 4 g). She often had a cup of black bean soup for lunch (4.4 g) with a slice of cracked wheat bread. One good trick: For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. For instance, one large apple has just as much fiber (5 g) as a cup of raw broccoli.
Take 5 (thousand) extra steps a day
- Why It Works: A typical person takes about 5,000 steps per day between going to work, running errands, and doing chores around the house. Doubling that number can have significant health benefits: higher "good" HDL cholesterol levels, lower blood pressure, improved glucose control, and yes, a lower number on the scale. Walking more steps per day also leads to a lower percentage of body fat and slimmer waists and hips, reports a recent University of Tennessee study of 80 women. An earlier University of South Carolina study of 109 people showed that those who took fewer than 5,000 steps per day were, on average, heavier than people who took more than 9,000.
- Who It Helped: Joanna Webb, 34, of Queen Creek, AZ. "I started walking when my daughter was 2 months old. I couldn't even make it around the block without stopping. I kept at it until I could walk 6 nights a week with my husband, our 5-year-old, and the baby. Now I've lost 35 pounds."
- Add It In: Wear a pedometer to make sure you log your 5,000 extra steps, or aim for about 50 minutes of extra walking (2 1/2 miles) per day. In the Tennessee study, "Some of the women walked with friends; others increased their steps by taking the stairs and parking farther away," says lead researcher Dixie Thompson, PhD.
Log it 6 times per week
- Why It Works: "Monitoring your eating and exercise every day will let you know if you're reaching the 500-calorie daily deficit you need to lose about a pound a week," says Robert Carels, PhD, a psychology professor at Bowling Green State University. His study of 40 obese adults found that those who recorded their food and exercise over 6 months lost more than 20 pounds. That was nearly twice the amount shed by less consistent note takers.
- Who It Helped: Julie Fugett, 29, of Lawrence, KS. "Journaling was an important part of my program. I chronicled food intake using the Weight Watchers Points system and also printed out a monthly calendar to schedule workouts in advance. I'd mark each successful day of exercise with a purple smiley face, and eventually those stick-on grins added up to a 25-pound weight loss that I've maintained for over 2 years."
- Add It In: Carry a small notebook or PDA to record what you eat and use a pedometer to estimate the calories you burn. Although you should try to keep a daily log, it's realistic to give yourself a break one day a week and allow time off for holidays and houseguests. "Then get back on track," says Carels.
Sleep 7 hours a night
- Why It Works: A University of Chicago study found that people deprived of Zzzs had lower levels of the hormones that control appetite. "The research suggested that short sleep durations could be a risk factor for obesity," says James Gangwisch, PhD, an epidemiologist from Columbia University Medical Center. Sure enough, his follow-up study of 9,588 Americans found that women who slept 4 hours or less per night were 234% more likely to be obese.
- Who It Helped: Julia Havey, 44, of St. Louis. "I used to stay up late watching movies and eating ice cream. I'd have to wake up at 6 AM, so I always felt exhausted and bloated. Now I make it a point to be in bed by 11 PM. The extra sleep makes it easier for me to stick to my diet and exercise routine because I have more energy and fewer cravings."
- Add It In: The key number for most people is 7 hours or more a night, says Gangwisch, so set an early bedtime and stick to it.
Drink 8 glasses of water per day
- Why It Works: Water is not just a thirst quencher—it actually speeds the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin.
- Who It Helped: Paige Tomas, 25, of Corpus Christi, TX. "I used to have a five-can-a-day Dr Pepper addiction. To stop, I'd make myself drink a whole glass of water before allowing myself a soda, and now I'm down to just two Diet Dr Peppers a day."
- Add It In: Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, says Boschmann, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.
After a 9-hour day (lunch included!), go home
-Why It Works: A University of Helsinki study of 7,000 adults found that those who'd packed on pounds in the previous year were more likely to have logged overtime hours. Lack of time for diet and exercise is most likely the cause, but it's also possible that work stress has a direct effect on weight gain through changes in hormones like cortisol.
-Who It Helped: Nicole Bruni, 36, of Milwaukee. "I gained about 35 pounds in my first year at my law firm, so I started making it a point to wrap up the day in time for a 6 PM Spinning class, and I've since lost 40 pounds."
-Add It In: Set firm limits on your workday so that when you're done, you still have the oomph to take a bike ride and broil fish for dinner. To help you stay productive enough to finish on time, set an hourly alarm; when it goes off, deal with your most pressing duties.
Shave 10 points off your glycemic load
- Why It Works: Foods high on the glycemic index—including sugars and refined carbohydrates—cause blood sugar to spike. "The body uses insulin to bring down blood sugar," says Yunsheng Ma, MD, PhD, an assistant professor of medicine at the University of Massachusetts Medical School. The body stores the excess sugar as fat. But that leaves blood sugar levels low, so we feel hungry again and eat more—an unhealthy cycle. Ma studied the eating patterns of 572 people and found that those who ate foods high on the glycemic index weighed significantly more than those who did not. "There's about a 10-pound body weight decrease for every 10-point drop in the glycemic index of all the food a person eats each day," he says.
- Who It Helped: Jessica Seaberg, 28, of Minneapolis. "I eradicated most refined sugars from my diet and lost 65 pounds. I stick to whole grain bread, slow-cooking brown rice, and whole wheat pasta."
- Add It In: Read labels to avoid added sugars, or better yet, eat fresh produce. Healthy swaps include a baked sweet potato (48 on the glycemic index) instead of a russet potato (94); grapes (49) instead of dates (103); pasta (45) instead of pizza (60); and Nutella (30) instead of jelly beans (80). And skip the liquid glucose known as juice.
Saturday, March 7, 2009
8 Reasons We Are Still Fat
by Liz Ward, Men's Health (Actually when it was printed in Men's Health the title was: 8 Reasons You're Fat, but I'm in there too) and even though the article was meant for guys, works really well for us girls so keep on reading:
1. You're Starving
Slashing too many calories, particularly protein calories, pushes the body to conserve calories rather than burn them. It also forces your body to break down muscle tissue to fuel its vital operations. But that muscle is the key to your metabolism, or the speed at which you burn calories. More muscle means a faster metabolism and less body fat.
Solution: You do need to cut calories to lose weight. (Cut 500 today by eliminating one can of beer, 30 chips, and one Oreo from your diet.) But you need to make sure you're eating at least 1,600 to 1,800 calories each day to keep your metabolism from shutting down. And never cut protein during a diet. If you're a sedentary 200-pounder, you need about 75 grams of protein (about two chicken breasts) a day for muscle preservation. If you're lifting weights, aim for twice that much. Doing aerobics? Pick a number in between.
2. You Inhale Food
If you were a rat, you'd chow down for about 15 minutes, feel full, and stop eating. But you aren't. You probably eat so fast that your stomach hardly has time to alert your brain to tell your mouth to quit chewing before your stomach explodes.
Solution: Try this drill during your next meal. On every bite, chew, swallow, put down your fork, and take a sip of water. See how long it takes you to eat. Now, during subsequent meals, take just as long to eat, only without the drill. Another meal-prolonging trick for men with regular dinner partners: Turn off the TV, put down the Daily Racing Form, and actually have a conversation.
3. You're Too Refined
Most processed breads and cereals contain little fiber, the calorie-free component of plant foods that fills you up, not out. Plus, foods rich in fiber help control blood glucose and insulin levels.
Solution: I never thought I'd say this, but it may be a good idea to cut back on potatoes in any form (especially the fries, fellas). Experts say potatoes raise blood-glucose concentration quickly, as do snack chips, white bread, low-fiber breakfast cereals, and breakfast bars. Whole-grain cereals, nuts, and beans are blame-free, if not calorie-free.
4. Your Eyes are Wide Open
Sleep deprivation decreases the odds of shedding blubber and keeping it off. Researchers found that healthy men who snoozed only 4 or 7 hours a night for 6 nights in a row had higher glucose and insulin levels in their blood. This is a terrible state of metabolism for a man who's trying to lose weight, because surplus insulin boosts body-fat storage.
Solution: Hit the sack for 8 hours each and every night. And try to hit it for the same 8 hours. That is, establish a regular bedtime and waking hour. Pick the time you have to wake up on most days, and make sure you're in bed at least 8 hours before. Company is optional.
5. You Think Fitness Trumps Fatness
Exercise alone won't make you thin. A recent study of military personnel who increased their exercise during a 3-year period found that they gained weight despite their extra efforts. Why? Food, most likely. They simply ate more than they burned off.
Solution: The last thing you want to hear, especially from a female, is that size matters. But trust me on this: Controlling portion size is absolutely essential to weight loss. And the best way to control portion size is to limit how often you eat out. According to the Tufts University Health & Nutrition Letter, a single restaurant meal often could feed an entire family. A pasta dish at an Italian restaurant might include eight 1-cup servings. A rib dish might have a pound of meat—more than five servings. A side of fries might include 70 of the little devils, which is seven servings. And a nut-filled cinnamon bun in a mall food court could total 1,100 calories—more than half the calorie intake on a typical weight-loss diet. Which brings us to our next point...
6. You Lack Basic Food-Preparations Skills
So you took wood shop instead of home ed. I understand—a man needs to master power tools to feel complete. But unless you find a way to make your bird feeder edible, you need to master weight-loss tools, too. A man whose only kitchen skill involves the speed dial to Domino's is condemned to a diet of grease, salt, white bread, and sugar.
Solution: Step into the kitchen. (That's the room with the oven, sink, and refrigerator.) Open your freezer. You should see frozen berries and vegetables, which are as good as fresh but last many times longer. Look in your cupboards. You should see some canned vegetables, hearty low-fat soups, dried fruit, and slow-cooking oats. These foods help you lose weight because they're filling but low in calories. Best of all, you don't need much more than a can opener and a microwave to make them edible. (Dishes are optional.) This leaves you more time for your power tools.
7. You're Dry
Have another one, bud. Another tall, ice-cold...glass of water. When you're trying to lose weight, water is your workout partner. You need it to flush the waste products your body makes when it breaks down fat for energy, or when it processes protein. You need it to transport nutrients to your muscles. You need it to help digest food and keep your metabolism clicking along. And water keeps you from overheating during intense exercise on hot days.
8. You're Cocky
I've seen it many times: Guy drops 10 or 20 pounds and starts thinking he's Joe Weight Loss. Next thing you know, he's back to beer and pizza—and his original weight.
Solution: Remember that scene in Patton when George C. Scott refuses to pull his troops back, saying he doesn't like to pay twice for the same real estate? Okay, you're Patton, and every 10 pounds of fat you shed is real estate you own outright. Don't give it back. With each 10 pounds you drop, sit down and reassess your diet and exercise program. If you calculated your food intake and exercise volume when you started, run a new set of numbers, based on your new weight and activity level.
Now either go back on the offensive, aiming to conquer the next 10 pounds, or dig in and defend the 10 you've lost. But if you have to take back the pounds you've lost, you've wasted a lot of brave effort.
1. You're Starving
Slashing too many calories, particularly protein calories, pushes the body to conserve calories rather than burn them. It also forces your body to break down muscle tissue to fuel its vital operations. But that muscle is the key to your metabolism, or the speed at which you burn calories. More muscle means a faster metabolism and less body fat.
Solution: You do need to cut calories to lose weight. (Cut 500 today by eliminating one can of beer, 30 chips, and one Oreo from your diet.) But you need to make sure you're eating at least 1,600 to 1,800 calories each day to keep your metabolism from shutting down. And never cut protein during a diet. If you're a sedentary 200-pounder, you need about 75 grams of protein (about two chicken breasts) a day for muscle preservation. If you're lifting weights, aim for twice that much. Doing aerobics? Pick a number in between.
2. You Inhale Food
If you were a rat, you'd chow down for about 15 minutes, feel full, and stop eating. But you aren't. You probably eat so fast that your stomach hardly has time to alert your brain to tell your mouth to quit chewing before your stomach explodes.
Solution: Try this drill during your next meal. On every bite, chew, swallow, put down your fork, and take a sip of water. See how long it takes you to eat. Now, during subsequent meals, take just as long to eat, only without the drill. Another meal-prolonging trick for men with regular dinner partners: Turn off the TV, put down the Daily Racing Form, and actually have a conversation.
3. You're Too Refined
Most processed breads and cereals contain little fiber, the calorie-free component of plant foods that fills you up, not out. Plus, foods rich in fiber help control blood glucose and insulin levels.
Solution: I never thought I'd say this, but it may be a good idea to cut back on potatoes in any form (especially the fries, fellas). Experts say potatoes raise blood-glucose concentration quickly, as do snack chips, white bread, low-fiber breakfast cereals, and breakfast bars. Whole-grain cereals, nuts, and beans are blame-free, if not calorie-free.
4. Your Eyes are Wide Open
Sleep deprivation decreases the odds of shedding blubber and keeping it off. Researchers found that healthy men who snoozed only 4 or 7 hours a night for 6 nights in a row had higher glucose and insulin levels in their blood. This is a terrible state of metabolism for a man who's trying to lose weight, because surplus insulin boosts body-fat storage.
Solution: Hit the sack for 8 hours each and every night. And try to hit it for the same 8 hours. That is, establish a regular bedtime and waking hour. Pick the time you have to wake up on most days, and make sure you're in bed at least 8 hours before. Company is optional.
5. You Think Fitness Trumps Fatness
Exercise alone won't make you thin. A recent study of military personnel who increased their exercise during a 3-year period found that they gained weight despite their extra efforts. Why? Food, most likely. They simply ate more than they burned off.
Solution: The last thing you want to hear, especially from a female, is that size matters. But trust me on this: Controlling portion size is absolutely essential to weight loss. And the best way to control portion size is to limit how often you eat out. According to the Tufts University Health & Nutrition Letter, a single restaurant meal often could feed an entire family. A pasta dish at an Italian restaurant might include eight 1-cup servings. A rib dish might have a pound of meat—more than five servings. A side of fries might include 70 of the little devils, which is seven servings. And a nut-filled cinnamon bun in a mall food court could total 1,100 calories—more than half the calorie intake on a typical weight-loss diet. Which brings us to our next point...
6. You Lack Basic Food-Preparations Skills
So you took wood shop instead of home ed. I understand—a man needs to master power tools to feel complete. But unless you find a way to make your bird feeder edible, you need to master weight-loss tools, too. A man whose only kitchen skill involves the speed dial to Domino's is condemned to a diet of grease, salt, white bread, and sugar.
Solution: Step into the kitchen. (That's the room with the oven, sink, and refrigerator.) Open your freezer. You should see frozen berries and vegetables, which are as good as fresh but last many times longer. Look in your cupboards. You should see some canned vegetables, hearty low-fat soups, dried fruit, and slow-cooking oats. These foods help you lose weight because they're filling but low in calories. Best of all, you don't need much more than a can opener and a microwave to make them edible. (Dishes are optional.) This leaves you more time for your power tools.
7. You're Dry
Have another one, bud. Another tall, ice-cold...glass of water. When you're trying to lose weight, water is your workout partner. You need it to flush the waste products your body makes when it breaks down fat for energy, or when it processes protein. You need it to transport nutrients to your muscles. You need it to help digest food and keep your metabolism clicking along. And water keeps you from overheating during intense exercise on hot days.
8. You're Cocky
I've seen it many times: Guy drops 10 or 20 pounds and starts thinking he's Joe Weight Loss. Next thing you know, he's back to beer and pizza—and his original weight.
Solution: Remember that scene in Patton when George C. Scott refuses to pull his troops back, saying he doesn't like to pay twice for the same real estate? Okay, you're Patton, and every 10 pounds of fat you shed is real estate you own outright. Don't give it back. With each 10 pounds you drop, sit down and reassess your diet and exercise program. If you calculated your food intake and exercise volume when you started, run a new set of numbers, based on your new weight and activity level.
Now either go back on the offensive, aiming to conquer the next 10 pounds, or dig in and defend the 10 you've lost. But if you have to take back the pounds you've lost, you've wasted a lot of brave effort.
Sunday, February 22, 2009
6 Diet Trends You Should Never Try
Pass on these weird weight-loss fads.
(By Julie Upton, R.D., Health magazine)
Before you even think about starting a diet to drop pounds fast, you should review this list of the worst diets around. It was compiled with the help of registered dietitians who are members of the Weight Management Dietetic Practice group of the American Dietetic Association. Here are the nominees:
Raw food diet
Devotees of the raw food diet aim to get the majority of their calories from unprocessed and uncooked foods. Rawists believe that cooking foods above 116°–118° F destroys enzymes that provide many health benefits. While most dietitians would agree that eating lots of minimally processed fruits, vegetables, and grains is best, we also understand that processing actually boosts the bio-availability of several key nutrients, primarily the phytonutrients, and inactivates some of the unhealthy compounds.
The raw food diet is rich in all plant-based foods including fruits and vegetables; nuts and seeds; and sprouted seeds, grains, and beans. Don't get me wrong; these ingredients are great—and you can make plenty of meals using these guidelines. But following this type of diet to a T requires a lot of complicated food preparation—creating pine-nut and yeast "cheese," for example—that makes it impractical for most working people.
I have had plenty of experience with raw foods because I live in Marin County, Calif., where Roxanne Klein, the co-author of Raw (Ten Speed Press, 2003), started Roxanne's Fine Cuisine, a line of pricey prepared raw food creations available at our Whole Foods and other high-end supermarkets. I've tried several of the items but have found them to be extremely expensive and not very tasty—certainly nothing I could follow for more than a day or two at most.
As a part-time vegan, I know that eating lower on the food chain can help promote weight loss, but I also know that caloric content is not related to the temperature at which food is cooked. Skip the raw food diet, and eat more healthful whole foods—cooked or raw—to help whittle your waist, not your wallet.
hCG diet
The hCG diet is a very low-calorie plan (500 to 800 calories per day) supplemented with injections of the pregnancy hormone human chorionic gonadotropin (hCG). Any diet that drops below 1,000 calories is really unsafe for most of us to begin with, and you're apt to lose a lot of weight even if you're getting injected with milk shakes (which, needless to day, is a dangerous thing to do). Of course, the golden rule of dieting is that the faster it comes off, the more likely you are to regain it, so this diet would be on my list no matter what. Moreover, the hCG shots raise so many red flags I don't know where to begin. Bottom line: Scientists don't know if hCG is safe to inject when you're not producing it naturally, so please don't be a weight-loss guinea pig.
Master Cleanse
In southern California, this is a big trend. Dieters are trying the "cleanse" by drinking a concoction of squeezed lemons, maple syrup, and cayenne pepper several times a day for 10 days, says Karla Campbell, M.S., R.D., a dietitian in Long Beach, Calif. Then they down an herbal laxative tea at night and a quart of salt water first thing in the morning, supposedly to clean out the GI tract and bowels. Needless to say, there are no studies to suggest that our GI tract and organs need any help in removing waste or so-called toxins from the body.
The diet allots only 650–1,300 calories daily, and it lacks key nutrients like protein, calcium, iron, and zinc—so no dietitian recommends doing it for more than a day or two. Campbell also adds this warning: "Dieters who try it end up losing lean body mass, and then when they are 'cleansed' and go back to their old ways, they gain fat. They end up being a fatter version of their old selves."
Cabbage soup diet (and all of its single-food-diet cousins)
Contrary to rumors, this diet is not recommended by, nor did it originate with, the American Heart Association (AHA); the Sacred Heart Memorial Hospital in Spokane, Wash.; or any other health organization. In fact, AHA and others have made it known that you should steer clear of this fad diet.
While there are several versions of the diet, all have a seven-day cycle based on all-you-can-eat "fat-burning" cabbage soup (a mix of cabbage, carrots, celery, tomatoes, peppers, and onions).
Since the diet provides plenty of liquids and nutrient-packed veggies, it's not as bad as many other fad diets. However, if you enjoy food at all or have a life, you won't be able to stay on any diet that restricts food groups or relies on one or two superfoods for very long. And then you'll be back where you started right after you go off it.
Ear stapling
This relatively new fad is based on a theory among acupuncturists that stimulating an area of the ear helps to regulate your appetite. The procedure is like getting an ear pierced, but the constant pressure of the staple on the "stomach" of your ear is supposed to curtail your eating.
Fat chance. There is no science behind ear stapling for weight loss, but there is plenty of evidence that stapling could lead to serious infections and deformities. If you need help in controlling your appetite, better to try something that really works, like eating more fruits and vegetables and less of everything else.
Breatharian diet
This one takes the cake. (Oh, but only if it did.) It's a diet that promotes living on air alone, no food or water. Hmm. That is pretty contrary to what I learned in undergraduate and graduate school while studying nutrition. I believe our bodies will only survive a few days without water and a few weeks without food.
The mumbo jumbo on this diet is that you align yourself to the universe and you won't need water or food. You know what this sounds like to me? Starvation.
(By Julie Upton, R.D., Health magazine)
Before you even think about starting a diet to drop pounds fast, you should review this list of the worst diets around. It was compiled with the help of registered dietitians who are members of the Weight Management Dietetic Practice group of the American Dietetic Association. Here are the nominees:
Raw food diet
Devotees of the raw food diet aim to get the majority of their calories from unprocessed and uncooked foods. Rawists believe that cooking foods above 116°–118° F destroys enzymes that provide many health benefits. While most dietitians would agree that eating lots of minimally processed fruits, vegetables, and grains is best, we also understand that processing actually boosts the bio-availability of several key nutrients, primarily the phytonutrients, and inactivates some of the unhealthy compounds.
The raw food diet is rich in all plant-based foods including fruits and vegetables; nuts and seeds; and sprouted seeds, grains, and beans. Don't get me wrong; these ingredients are great—and you can make plenty of meals using these guidelines. But following this type of diet to a T requires a lot of complicated food preparation—creating pine-nut and yeast "cheese," for example—that makes it impractical for most working people.
I have had plenty of experience with raw foods because I live in Marin County, Calif., where Roxanne Klein, the co-author of Raw (Ten Speed Press, 2003), started Roxanne's Fine Cuisine, a line of pricey prepared raw food creations available at our Whole Foods and other high-end supermarkets. I've tried several of the items but have found them to be extremely expensive and not very tasty—certainly nothing I could follow for more than a day or two at most.
As a part-time vegan, I know that eating lower on the food chain can help promote weight loss, but I also know that caloric content is not related to the temperature at which food is cooked. Skip the raw food diet, and eat more healthful whole foods—cooked or raw—to help whittle your waist, not your wallet.
hCG diet
The hCG diet is a very low-calorie plan (500 to 800 calories per day) supplemented with injections of the pregnancy hormone human chorionic gonadotropin (hCG). Any diet that drops below 1,000 calories is really unsafe for most of us to begin with, and you're apt to lose a lot of weight even if you're getting injected with milk shakes (which, needless to day, is a dangerous thing to do). Of course, the golden rule of dieting is that the faster it comes off, the more likely you are to regain it, so this diet would be on my list no matter what. Moreover, the hCG shots raise so many red flags I don't know where to begin. Bottom line: Scientists don't know if hCG is safe to inject when you're not producing it naturally, so please don't be a weight-loss guinea pig.
Master Cleanse
In southern California, this is a big trend. Dieters are trying the "cleanse" by drinking a concoction of squeezed lemons, maple syrup, and cayenne pepper several times a day for 10 days, says Karla Campbell, M.S., R.D., a dietitian in Long Beach, Calif. Then they down an herbal laxative tea at night and a quart of salt water first thing in the morning, supposedly to clean out the GI tract and bowels. Needless to say, there are no studies to suggest that our GI tract and organs need any help in removing waste or so-called toxins from the body.
The diet allots only 650–1,300 calories daily, and it lacks key nutrients like protein, calcium, iron, and zinc—so no dietitian recommends doing it for more than a day or two. Campbell also adds this warning: "Dieters who try it end up losing lean body mass, and then when they are 'cleansed' and go back to their old ways, they gain fat. They end up being a fatter version of their old selves."
Cabbage soup diet (and all of its single-food-diet cousins)
Contrary to rumors, this diet is not recommended by, nor did it originate with, the American Heart Association (AHA); the Sacred Heart Memorial Hospital in Spokane, Wash.; or any other health organization. In fact, AHA and others have made it known that you should steer clear of this fad diet.
While there are several versions of the diet, all have a seven-day cycle based on all-you-can-eat "fat-burning" cabbage soup (a mix of cabbage, carrots, celery, tomatoes, peppers, and onions).
Since the diet provides plenty of liquids and nutrient-packed veggies, it's not as bad as many other fad diets. However, if you enjoy food at all or have a life, you won't be able to stay on any diet that restricts food groups or relies on one or two superfoods for very long. And then you'll be back where you started right after you go off it.
Ear stapling
This relatively new fad is based on a theory among acupuncturists that stimulating an area of the ear helps to regulate your appetite. The procedure is like getting an ear pierced, but the constant pressure of the staple on the "stomach" of your ear is supposed to curtail your eating.
Fat chance. There is no science behind ear stapling for weight loss, but there is plenty of evidence that stapling could lead to serious infections and deformities. If you need help in controlling your appetite, better to try something that really works, like eating more fruits and vegetables and less of everything else.
Breatharian diet
This one takes the cake. (Oh, but only if it did.) It's a diet that promotes living on air alone, no food or water. Hmm. That is pretty contrary to what I learned in undergraduate and graduate school while studying nutrition. I believe our bodies will only survive a few days without water and a few weeks without food.
The mumbo jumbo on this diet is that you align yourself to the universe and you won't need water or food. You know what this sounds like to me? Starvation.
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