We've all heard the old saying “you are what you eat.” And it's still true. If you stick to a healthy diet full of vitamins and minerals, your body reflects it. You feel healthy, energized, and just all-around great. However, people who limit their diet to junk foods will undoubtedly suffer the consequences of not giving their bodies what they need to thrive. The result is not only fatigue and low energy, but poor health as well. Understanding this clear connection between your health and your diet may spur you to make better dietary choices.
Your Diet and Your Health: What Your Body Needs
"Food is essential. People take it for granted, but we need nutrients" says Anne Wolf, RD, a researcher at the University of Virginia School of Medicine. Wolf cites as one example the old days when sailors crossed the ocean for months without proper nutrition. As a result, they ended up with scurvy because of a lack of vitamin C from citrus fruits. Vitamin C and other vitamins and minerals are necessary to keep all the different parts of the body healthy and functioning — otherwise, we get sick.
Every little thing that you do happens because of the nutrients that you give your body. Says Wolf, "Food gives us the fuel to think and the energy to move our muscles. The micronutrients, the vitamins, the minerals are there so that our bodies can function. You need food not just to sustain health, but to feel better."
And the only way the body will get the many nutrients needed to stay healthy and function is by eating a wide variety of healthy foods.
source: everydayhealth.com
Thursday 31 December 2009
Wednesday 30 December 2009
Health And Fitness Resolutions For 2010
1. Set a goal that will motivate you. Before you even consider setting foot in a gym, you need to know what your health and fitness goals are. It helps to have your goal set out, so write down exactly what you want to achieve and how you want to look once you complete your fitness program.
Tear out a picture of the way you want to look from a magazine or catalogue, and place it somewhere where you can look at itevery day (e.g. on the front of your fridge).
2. Find your ideal workout area. If you are highly motivated or short on time or funds and have enough room then training at home might be the ideal solution for you. However, if you find it hard to muster enough motivation or you are easily distracted then training at a gym or health club is the way forward for you.
Joining the right gym is very important and simply choosing the nearest one or the fanciest one is not always the answer. Will you really need the use of a swimming pool, sauna and Jacuzzi?' Will you attend any of the classes that might be included in your membership? If not, it's a lot of membership money going to waste. Choose a gym that suits you and your goals.
3. Eat more protein. Protein is essential for any man or woman who wants to tone up and lose weight. Excellent sources of protein include chicken, turkey, fish (such as tuna, salmon, haddock etc), eggs, red meat, cottage cheese. If you find it difficult to consume sufficient protein then a good whey protein powder is a good supplement to add to your nutrition plan.
4. Cut down on the junk. You already know this (at least I hope you do!!), but avoid junk food! If you regularly find yourself grabbing a bag of crisps, chocolate bar or a fizzy drink to keep you going between meals then get out of the habit as soon as possible and replace these items with some quality food like piece of fruit, handful of nuts, or a smoothie.
5. Don't cut out fat. If your fitness goal is to lose body fat or gain muscle then it is vitally importantto ensure that you are consuming a healthy portion of good fats in your diet. Healthy sources of fat include cold-pressed oils such as extra virgin olive oil, rapeseed oil and flax seed, certain nuts, oily fish (such as sardines, salmon and mackerel) and avocadoes.
6. Train with weights 2-3 times per week. For women, training with some form of resistance (such as dumbbells, resistance machines or even your own bodyweight) will give you a firmer, more toned and shapely physique. Recent studies have revealed that resistance training significantly increases your success of burning fat. For men, weight training will help you gain strength, build muscle and burn fat. You'll see a noticeable change in your body shape in the first month of training and great results after 3 months.
7. Do interval training 2-3 times a week if fat loss is your goal. Interval training involves periods of higher intensity work followed by a timed period of "active" rest repeated several times in one training session. The periods of hard work are called high intensity activity.
An example of interval training is 30 seconds of fast cycling, running or rowing , followed by an active rest period of 60 seconds which you perform at a gentle pace.
Research has proven that interval training burns more fat than a long cardio- workout, and continues to burn fat hours after an interval training workout.
8. Get enough sleep and rest. Sleep is vitaI for recovery, repair and growth, Deep sleep triggers off the natural release of growth hormone, which ispartly responsible for increased lean muscle and reduced body fat. Aim to get 7 to 8 hours sleep every night.
9. Avoid over training. Don't let your enthusiasm kill you results. Nothing will halt your gain faster than training too much. Make sure you have at least one day off from training each week.
A good yardstick is to do some form of resistance training 2-3 times a week and if fat loss is your goal include some form of cardio 3-4 times a week. Stick to your routine and don't do anymore. Don't train to the point of exhaustion and don't try and beat your personal best in every workout, otherwise you will over train, lose motivation and give up!
10. Be persistent and never quit. Nothing comes easy - which makes having a healthy, toned body so rewarding. Most people quit before they see any real results. The problem is that most of us lack the will power to make those little changes that are so vital for success. Keep going and don't give up!
Tear out a picture of the way you want to look from a magazine or catalogue, and place it somewhere where you can look at itevery day (e.g. on the front of your fridge).
2. Find your ideal workout area. If you are highly motivated or short on time or funds and have enough room then training at home might be the ideal solution for you. However, if you find it hard to muster enough motivation or you are easily distracted then training at a gym or health club is the way forward for you.
Joining the right gym is very important and simply choosing the nearest one or the fanciest one is not always the answer. Will you really need the use of a swimming pool, sauna and Jacuzzi?' Will you attend any of the classes that might be included in your membership? If not, it's a lot of membership money going to waste. Choose a gym that suits you and your goals.
3. Eat more protein. Protein is essential for any man or woman who wants to tone up and lose weight. Excellent sources of protein include chicken, turkey, fish (such as tuna, salmon, haddock etc), eggs, red meat, cottage cheese. If you find it difficult to consume sufficient protein then a good whey protein powder is a good supplement to add to your nutrition plan.
4. Cut down on the junk. You already know this (at least I hope you do!!), but avoid junk food! If you regularly find yourself grabbing a bag of crisps, chocolate bar or a fizzy drink to keep you going between meals then get out of the habit as soon as possible and replace these items with some quality food like piece of fruit, handful of nuts, or a smoothie.
5. Don't cut out fat. If your fitness goal is to lose body fat or gain muscle then it is vitally importantto ensure that you are consuming a healthy portion of good fats in your diet. Healthy sources of fat include cold-pressed oils such as extra virgin olive oil, rapeseed oil and flax seed, certain nuts, oily fish (such as sardines, salmon and mackerel) and avocadoes.
6. Train with weights 2-3 times per week. For women, training with some form of resistance (such as dumbbells, resistance machines or even your own bodyweight) will give you a firmer, more toned and shapely physique. Recent studies have revealed that resistance training significantly increases your success of burning fat. For men, weight training will help you gain strength, build muscle and burn fat. You'll see a noticeable change in your body shape in the first month of training and great results after 3 months.
7. Do interval training 2-3 times a week if fat loss is your goal. Interval training involves periods of higher intensity work followed by a timed period of "active" rest repeated several times in one training session. The periods of hard work are called high intensity activity.
An example of interval training is 30 seconds of fast cycling, running or rowing , followed by an active rest period of 60 seconds which you perform at a gentle pace.
Research has proven that interval training burns more fat than a long cardio- workout, and continues to burn fat hours after an interval training workout.
8. Get enough sleep and rest. Sleep is vitaI for recovery, repair and growth, Deep sleep triggers off the natural release of growth hormone, which ispartly responsible for increased lean muscle and reduced body fat. Aim to get 7 to 8 hours sleep every night.
9. Avoid over training. Don't let your enthusiasm kill you results. Nothing will halt your gain faster than training too much. Make sure you have at least one day off from training each week.
A good yardstick is to do some form of resistance training 2-3 times a week and if fat loss is your goal include some form of cardio 3-4 times a week. Stick to your routine and don't do anymore. Don't train to the point of exhaustion and don't try and beat your personal best in every workout, otherwise you will over train, lose motivation and give up!
10. Be persistent and never quit. Nothing comes easy - which makes having a healthy, toned body so rewarding. Most people quit before they see any real results. The problem is that most of us lack the will power to make those little changes that are so vital for success. Keep going and don't give up!
Tuesday 29 December 2009
Best Time to Exercise
When you exercise regularly it will help you lose weight by revving up your metabolism and helping you avoid frustrating weight-loss plateaus. The question is , are there any time of day that will make a difference in how much fat you burn?
Current research recommends that to some degree more fat is burned when a person exercises directly following the overnight fast. On the other hand, exercise can usually be performed at a higher intensity in the late afternoon when the body’s temperature and hormone levels peak and muscles are more stretchy.
Of course, it is also important to consider how consistent you are and what kind of exercise you do. There are so many exercises that encourages alternating days for cardio and core exercises because if you try to do both on the same day and on a daily basis, you may suffer muscle exhaustion.
As a trainer, I also suggest to work out first thing in the morning especially if you have time, but if you will find it easier in the afternoon, then that are acceptable as well. My proposal is exercise when — and where — you will most take pleasure in, which will make you most likely to remain devoted to your schedule.
If you miss a workout, don’t fret on it. What’s important is you have to make time for your exercise routine and on your eating plan too. If you skip a 30-minute exercise, be sure to make better food choices on that day (and all the other days) and convince yourself to incorporate an exercise habit the next day!
Happy Holidays!
Current research recommends that to some degree more fat is burned when a person exercises directly following the overnight fast. On the other hand, exercise can usually be performed at a higher intensity in the late afternoon when the body’s temperature and hormone levels peak and muscles are more stretchy.
Of course, it is also important to consider how consistent you are and what kind of exercise you do. There are so many exercises that encourages alternating days for cardio and core exercises because if you try to do both on the same day and on a daily basis, you may suffer muscle exhaustion.
As a trainer, I also suggest to work out first thing in the morning especially if you have time, but if you will find it easier in the afternoon, then that are acceptable as well. My proposal is exercise when — and where — you will most take pleasure in, which will make you most likely to remain devoted to your schedule.
If you miss a workout, don’t fret on it. What’s important is you have to make time for your exercise routine and on your eating plan too. If you skip a 30-minute exercise, be sure to make better food choices on that day (and all the other days) and convince yourself to incorporate an exercise habit the next day!
Happy Holidays!
Monday 28 December 2009
Christmas Day Smart-Eating Strategies
Whether you’re hosting a family dinner or you get to be a guest at a friend’s holiday party, here are some smart-eating party strategies to help you stick to a healthy eating plan:
1. Eat a healthy snack before the party. Make sure to eat a friendly snack that includes some lean protein and fiber, such as a small handful of nuts or some low-fat cheese with celery sticks or a few whole-wheat crackers before you leave the house. This way you won’t be starving when you arrive at the party and you’ll be able to enjoy dinner or the buffet table without overindulging.
2. Be social and greet other guests. Whether you’re at a party or hosting one, mingle with friends or introduce yourself to someone you’ve never met. If you make a point to stay far away from the buffet table, you won’t be inclined to mindlessly nosh on foods while having a conversation.
3. Watch out for the drinks. It’s easy to head straight for the drinks when you’re trying to avoid overeating at a party, but it’s important to keep tabs on the amount of alcohol you’re drinking. Instead of having a mixed drink or cocktail, enjoy a glass of red wine, or if you like beer, choose the light variety. Or, alternate an alcoholic beverage with seltzer or water to stay properly hydrated. You can also add seltzer to your wine for a refreshing spritzer.
4. Consider all your options. Before you start digging randomly into tempting dishes at a party, look through all the available foods and decide which ones you’re going to enjoy and avoid. Indulge in the foods that you won’t see until the next holiday season.
5. Enlist support. Remind your family and friends that you are following a strict diet, so that they can encourage you to make healthy eating choices and stick to your goals.
6. Get some exercise. Before your yuletide gathering begins, head outdoors for a brisk 20-minute walk, hit the gym, or do a workout at home. Or round up your loved ones and take a group walk after dinner to take in the Christmas lights and decorations before enjoying dessert.
source: southbeachdiet.com
1. Eat a healthy snack before the party. Make sure to eat a friendly snack that includes some lean protein and fiber, such as a small handful of nuts or some low-fat cheese with celery sticks or a few whole-wheat crackers before you leave the house. This way you won’t be starving when you arrive at the party and you’ll be able to enjoy dinner or the buffet table without overindulging.
2. Be social and greet other guests. Whether you’re at a party or hosting one, mingle with friends or introduce yourself to someone you’ve never met. If you make a point to stay far away from the buffet table, you won’t be inclined to mindlessly nosh on foods while having a conversation.
3. Watch out for the drinks. It’s easy to head straight for the drinks when you’re trying to avoid overeating at a party, but it’s important to keep tabs on the amount of alcohol you’re drinking. Instead of having a mixed drink or cocktail, enjoy a glass of red wine, or if you like beer, choose the light variety. Or, alternate an alcoholic beverage with seltzer or water to stay properly hydrated. You can also add seltzer to your wine for a refreshing spritzer.
4. Consider all your options. Before you start digging randomly into tempting dishes at a party, look through all the available foods and decide which ones you’re going to enjoy and avoid. Indulge in the foods that you won’t see until the next holiday season.
5. Enlist support. Remind your family and friends that you are following a strict diet, so that they can encourage you to make healthy eating choices and stick to your goals.
6. Get some exercise. Before your yuletide gathering begins, head outdoors for a brisk 20-minute walk, hit the gym, or do a workout at home. Or round up your loved ones and take a group walk after dinner to take in the Christmas lights and decorations before enjoying dessert.
source: southbeachdiet.com
Saturday 26 December 2009
Give Yourself a Hand
by Jillian Michaels
When considering how to order resistance exercise, try splitting your muscle groups by function. If you do this, it is easy to ensure that each muscle group gets time off. For example, if you focus on pushing movements (think push-ups) one day, you should do pulling movements (think dumbbell rows) the next. If you follow both by a day off, the pushing muscles are fresh from two days off before repeating the next workout cycle. This splitting approach prevents overtraining by providing your muscles the time they need to repair and develop.
When considering how to order resistance exercise, try splitting your muscle groups by function. If you do this, it is easy to ensure that each muscle group gets time off. For example, if you focus on pushing movements (think push-ups) one day, you should do pulling movements (think dumbbell rows) the next. If you follow both by a day off, the pushing muscles are fresh from two days off before repeating the next workout cycle. This splitting approach prevents overtraining by providing your muscles the time they need to repair and develop.
Wednesday 23 December 2009
Merry Christmas
Thanks to all of you for "tuning in" to my blog and reading my newsletter this year.
Have a great holiday season!
And remember -- it doesn't matter what you eat or how you exercise between Christmas and New Years..... But it matters how you eat and exercise between New Year's and Christmas !
Best wishes to all.
"See" you in 2010.
Andy
Have a great holiday season!
And remember -- it doesn't matter what you eat or how you exercise between Christmas and New Years..... But it matters how you eat and exercise between New Year's and Christmas !
Best wishes to all.
"See" you in 2010.
Andy
Tuesday 22 December 2009
Easy At-Home Exercises
Do you feel like you can’t fit in exercise during the busy holiday season? Have you decided to wait until the New Year to hit the gym? If so, think again. Exercise is an important component in our daily lives and it’s a great way to help you maintain your weight during the holiday season. So to make everything effortless, here are some simple exercises that you can do at your own home. Keep in mind that every little bit of activity can boost your health and help burn calories!
* Interval walking. Bundle up and take a brisk 20-minute walk around your neighborhood (alternating periods of fast walking with slow) to take in the festive lights and decorations. Or if you’re hitting the mall for last minute gifts, take a fast stroll around the perimeter before you leave.
* Stair climbing. If you live in a multilevel house, stairs are the most readily accessible exercise tool. Make it a point to climb up and down them an extra five times each day. You can also climb the stairs at the office during your lunch hour: Finish eating ten minutes earlier and sneak in this quick mini-workout.
* Yoga. If you don't know any yoga exercises off the top of your head, pick up a video at your local rental store. Yoga not only calms you during these stressful times, it also improves strength, flexibility, and balance.
*Weight lifting. If you own a set of hand weights, you can easily do two to three sets of each of your favorite arm exercises. If you don't have hand weights at your disposal, cans of pumpkin, cranberry sauce, or chicken broth make great stand-ins.
* Off-the-couch crunches. Keep your abs in shape with this simple technique: Lie on the floor with your butt against the couch and your legs at a ninety-degree angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform two to three sets of 15.
source: www.southbeachdiet.com
* Interval walking. Bundle up and take a brisk 20-minute walk around your neighborhood (alternating periods of fast walking with slow) to take in the festive lights and decorations. Or if you’re hitting the mall for last minute gifts, take a fast stroll around the perimeter before you leave.
* Stair climbing. If you live in a multilevel house, stairs are the most readily accessible exercise tool. Make it a point to climb up and down them an extra five times each day. You can also climb the stairs at the office during your lunch hour: Finish eating ten minutes earlier and sneak in this quick mini-workout.
* Yoga. If you don't know any yoga exercises off the top of your head, pick up a video at your local rental store. Yoga not only calms you during these stressful times, it also improves strength, flexibility, and balance.
*Weight lifting. If you own a set of hand weights, you can easily do two to three sets of each of your favorite arm exercises. If you don't have hand weights at your disposal, cans of pumpkin, cranberry sauce, or chicken broth make great stand-ins.
* Off-the-couch crunches. Keep your abs in shape with this simple technique: Lie on the floor with your butt against the couch and your legs at a ninety-degree angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform two to three sets of 15.
source: www.southbeachdiet.com
Monday 21 December 2009
How Fast Should You Walk
Moderate exercise provides proven heart benefits, but you may have to pick up the pace to earn them. Left to our own estimates of what’s enough, studies have shown that many of us aren’t getting the fitness boost we think we are.
The right pace is about 100 steps a minute. So, load your Ipod with songs that set the tempo and check your pace with a pedometer. This action will do the trick!
The right pace is about 100 steps a minute. So, load your Ipod with songs that set the tempo and check your pace with a pedometer. This action will do the trick!
Friday 18 December 2009
Prime Time
When it comes to working out, all hours of the day are not created equal.
Your morning time is best for Yoga: Your ability to perform is lowest in the morning, so it’s better to keep your exercise less intense in the a.m.
In the afternoon, try smashing for some ball: Time for the smackdown! Some moves that require accuracy, like your killer tennis serve or hole-in-one golf swing, are most precise around 2p.m., when it’s easier for you to get energized and your focus is at its sharpest.
Evening is best for strength: Your core body temperature is highest in the early evening, so your muscles warm up more easily and you can work harder.
Your morning time is best for Yoga: Your ability to perform is lowest in the morning, so it’s better to keep your exercise less intense in the a.m.
In the afternoon, try smashing for some ball: Time for the smackdown! Some moves that require accuracy, like your killer tennis serve or hole-in-one golf swing, are most precise around 2p.m., when it’s easier for you to get energized and your focus is at its sharpest.
Evening is best for strength: Your core body temperature is highest in the early evening, so your muscles warm up more easily and you can work harder.
Thursday 17 December 2009
Comfort Food
The countdown to Christmas has started and you're already gearing up for all your celebrations...and piles of seasonal comfort food. If you don't mind, I'd like to be totally candid with you today.
Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful). Here's the real deal: You abuse food.That's right. You're overweight because you eat too much, and you eat too much because it brings immediate pleasure.
I am here to point out that this pleasure comes at high price... The other side of comfort food: You've heard dishes being referred to as 'comfort food'-some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.
It's those extra calories that you eat to feed an emotional need rather than a nutritional need.
It's excessively big portions that leave you stuffed.
It's high calorie snacks.
It's sugary treats.
It's fried, cheese smothered appetizers.
It's whatever you indulge in with mindless munching.
Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it's chocolate or other sugary treats. For men it often takes a saltier form.
Think of the last time you ate for pleasure rather than nourishment. Why'd you do it? Out of Habit: Your body loves routine. If you always snack while watching television then you'd probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.
To Change Your Mood: Does the thought of a slice of cake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat-you may be surprised how often you use food to feel better. Because Everyone's Doing It: Who can resist comfort food when it's offered among friends? Peer pressure doesn't just apply to teenagers-it's another reason to overeat. Remember that true friends will support your decision to refrain. Can you remember how you felt after you last filled up on comfort food? If you're honest, you'll admit that the stuffed and bloated feeling was downright awful. So why do it?
Come on, where have your eating habits gotten you?
Into clothes that are a few sizes larger.
Drained and with less energy than ever before.
Plagued with health concerns and prescriptions.
Embarrassed and frustrated with your body. Most people don't realize it, but the battle to overcome your eating habits is decided by a single body part-and it's not your mouth. (Your mouth is simply a puppet.) It's your brain. Once you've made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You've proven it time and time again. So make the decision to give up your unhealthy dependence on comfort food.
There is no better time than now.
Sure, I could write you a 'feel good' article about cutting back a few calories and exercising a few minutes each day, but I'd rather be perfectly frank (and truly helpful). Here's the real deal: You abuse food.That's right. You're overweight because you eat too much, and you eat too much because it brings immediate pleasure.
I am here to point out that this pleasure comes at high price... The other side of comfort food: You've heard dishes being referred to as 'comfort food'-some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.
It's those extra calories that you eat to feed an emotional need rather than a nutritional need.
It's excessively big portions that leave you stuffed.
It's high calorie snacks.
It's sugary treats.
It's fried, cheese smothered appetizers.
It's whatever you indulge in with mindless munching.
Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it's chocolate or other sugary treats. For men it often takes a saltier form.
Think of the last time you ate for pleasure rather than nourishment. Why'd you do it? Out of Habit: Your body loves routine. If you always snack while watching television then you'd probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.
To Change Your Mood: Does the thought of a slice of cake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat-you may be surprised how often you use food to feel better. Because Everyone's Doing It: Who can resist comfort food when it's offered among friends? Peer pressure doesn't just apply to teenagers-it's another reason to overeat. Remember that true friends will support your decision to refrain. Can you remember how you felt after you last filled up on comfort food? If you're honest, you'll admit that the stuffed and bloated feeling was downright awful. So why do it?
Come on, where have your eating habits gotten you?
Into clothes that are a few sizes larger.
Drained and with less energy than ever before.
Plagued with health concerns and prescriptions.
Embarrassed and frustrated with your body. Most people don't realize it, but the battle to overcome your eating habits is decided by a single body part-and it's not your mouth. (Your mouth is simply a puppet.) It's your brain. Once you've made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You've proven it time and time again. So make the decision to give up your unhealthy dependence on comfort food.
There is no better time than now.
Wednesday 16 December 2009
I’ve Heard That Dry Skin Is Due To Poor Diet, Is That True?
It can be due to a deficiency of essential fatty acids caused by eating too many saturated fats, which throws the body’s fatty acids out of balance.
Reduce saturated fat intake, increase your intake of oily fish (mackerel, sardine, salmon, herring etc) and supplement with a good quality fish oil supplement.
Reduce saturated fat intake, increase your intake of oily fish (mackerel, sardine, salmon, herring etc) and supplement with a good quality fish oil supplement.
Tuesday 15 December 2009
4 Ways to Handle Sweet Gifts
The holidays are a time for gift giving, and for many that translates to being on the receiving end of a tin of caramel-covered popcorn, a box of fudge, or a traditional fruitcake.
You already know that sugary sweets can lead to a vicious cycle of blood-sugar swings and cravings. Here are some tips on how to handle sweet gifts during the holidays (it helps to have an action plan in place before the edible gifts start to arrive, so you'll know how to best avoid them, which ones you want to sample — and what to do with the rest):
1. Find a festive serving platter, and bring tempting sweets you received to the next holiday party, where they can be shared and enjoyed by other partygoers. Or, bring the goodies into the office and share with your coworkers.
2. Consider a gift swap with a family member or friend. Did your neighbor receive a carton of fresh citrus fruits? Perhaps she'd be willing to trade it for your fancy box of petits fours.
3. If you can, plan a preemptive strike: Drop hints to your family and close friends. Is there something special you've had your eye on? Tell your aunt you've been admiring the latest wine opener — then hope that she takes the hint and sends it to you in lieu of her traditional candy tower!
4. Remember that the holidays come but once a year. It's okay to allow yourself a few bites of your favorite holiday pie or, best of all, a little dark chocolate (which has antioxidants that are good for your heart!) .
If you continue to follow the plan — which includes exercise — as best you can during the holiday season, you'll stay on track and avoid those excess holiday pounds.
source: http://www.southbeachdiet.com
You already know that sugary sweets can lead to a vicious cycle of blood-sugar swings and cravings. Here are some tips on how to handle sweet gifts during the holidays (it helps to have an action plan in place before the edible gifts start to arrive, so you'll know how to best avoid them, which ones you want to sample — and what to do with the rest):
1. Find a festive serving platter, and bring tempting sweets you received to the next holiday party, where they can be shared and enjoyed by other partygoers. Or, bring the goodies into the office and share with your coworkers.
2. Consider a gift swap with a family member or friend. Did your neighbor receive a carton of fresh citrus fruits? Perhaps she'd be willing to trade it for your fancy box of petits fours.
3. If you can, plan a preemptive strike: Drop hints to your family and close friends. Is there something special you've had your eye on? Tell your aunt you've been admiring the latest wine opener — then hope that she takes the hint and sends it to you in lieu of her traditional candy tower!
4. Remember that the holidays come but once a year. It's okay to allow yourself a few bites of your favorite holiday pie or, best of all, a little dark chocolate (which has antioxidants that are good for your heart!) .
If you continue to follow the plan — which includes exercise — as best you can during the holiday season, you'll stay on track and avoid those excess holiday pounds.
source: http://www.southbeachdiet.com
Avoiding Holiday Weight Gain
Eating healthy during the holidays can be a real challenge unless you have a great strategy on not to binge too much.
Here are some helpful tips to avoid gaining some holiday weight.
1. Be a Food Snob. If the food you choose doesn’t taste as good as you expected; stop eating it and choose something else. Think of how much less you’d eat if you only ate things that tasted remarkable!
2. Think of your appetite as an expense account. How much do you want to spend on appetizers? Do you want to save some room for dessert?
3. Pace your eating prior to the event so you will be hungry but not famished at mealtime. Ignore the old diet advice of “eat before you go to a party so you won’t be tempted”. That is illogical. You want to be hungry enough to enjoy your favorites.
4. Socialize away from the sight of the food. Hanging around food causes people to eat more than they need.
5. Survey all of the food at a buffet before making your choices. Choose the foods that you really want most at that time and remind yourself that you can have the other foods later.
6. Eat mindfully; sit down to eat- even if it’s just a cookie. Appreciate the appearance and aroma of your food and savor one small bite at a time by putting your fork down.
7. Since the duration of the meal tends to extend at social events, you may need to have your plate taken away (or put your napkin on it) once you are satisfied to avoid nibbling unconsciously.
8. Be aware of the effects of alcohol on your food intake. And don’t forget that many beverages contain calories too.
Here are some helpful tips to avoid gaining some holiday weight.
1. Be a Food Snob. If the food you choose doesn’t taste as good as you expected; stop eating it and choose something else. Think of how much less you’d eat if you only ate things that tasted remarkable!
2. Think of your appetite as an expense account. How much do you want to spend on appetizers? Do you want to save some room for dessert?
3. Pace your eating prior to the event so you will be hungry but not famished at mealtime. Ignore the old diet advice of “eat before you go to a party so you won’t be tempted”. That is illogical. You want to be hungry enough to enjoy your favorites.
4. Socialize away from the sight of the food. Hanging around food causes people to eat more than they need.
5. Survey all of the food at a buffet before making your choices. Choose the foods that you really want most at that time and remind yourself that you can have the other foods later.
6. Eat mindfully; sit down to eat- even if it’s just a cookie. Appreciate the appearance and aroma of your food and savor one small bite at a time by putting your fork down.
7. Since the duration of the meal tends to extend at social events, you may need to have your plate taken away (or put your napkin on it) once you are satisfied to avoid nibbling unconsciously.
8. Be aware of the effects of alcohol on your food intake. And don’t forget that many beverages contain calories too.
Monday 14 December 2009
Skinny Dipping
Watch the dips at the holiday parties: Just a couple of scoops can pile on hundreds of calories and loads of saturated fat. Replace belly-bombing spreads with these healthier ideas:
Spinach Dip: Part skim ricotta is a low fat zap of protein; fresh herbs and lemon boost flavor without adding salt.
Hummus: This dish is often heavy on salt and fattening oil. Using yoghurt reduces both while adding protein, calcium, and a tangy flavor.
Spinach Dip: Part skim ricotta is a low fat zap of protein; fresh herbs and lemon boost flavor without adding salt.
Hummus: This dish is often heavy on salt and fattening oil. Using yoghurt reduces both while adding protein, calcium, and a tangy flavor.
Saturday 12 December 2009
Tummy Rumbles
A growling stomach doesn’t mean that you have used up all your calories because the sound naturally occurs; what you hear are your digestive muscles at work. Also, you reserve your calories to burn and store in the next 24 hours. But whenever you have a growling stomach, it usually means you are hungry and it’s time to take something. You might not have taken something in at least two hours. It’s our body’s natural reaction to experience hunger after some time, and the physiological-and sometimes noisy-process usually takes place in our stomach and intestine.
Do We Get Benefits From Eating Cereal or Granola Bars
....The answer is YES.
You can actually have these bars especially if you’re in a hurry to eat something. Snack bars nowadays can satisfy your hunger and craving for sweets. They contain a great amount of fiber, carbs, and protein (especially if a bar contains nuts such as almonds). If you’re watching your weight, look for snack bars with less than 5 grams of fat, less than 10 grams of sugar, and less than 200 calories per serving. Consider your taste preferences so you’ll be satisfied after one bar and curb your sugar cravings in the afternoon.
You can actually have these bars especially if you’re in a hurry to eat something. Snack bars nowadays can satisfy your hunger and craving for sweets. They contain a great amount of fiber, carbs, and protein (especially if a bar contains nuts such as almonds). If you’re watching your weight, look for snack bars with less than 5 grams of fat, less than 10 grams of sugar, and less than 200 calories per serving. Consider your taste preferences so you’ll be satisfied after one bar and curb your sugar cravings in the afternoon.
Thursday 10 December 2009
Stay Fit Even On Cold Season
I know it's tough to work out when you have to rise before the sun and bundle up before you head outdoors. What you really want to do — and the last thing you should do — is to hit the snooze button and pull the blankets up over your head. But it's only winter! Don't let it throw you off your game.
Yes, the so-called winter blues produced by short days and cold weather can be very real and very draining, but exercise is one of the best ways to fight those feelings. Stop wasting time mulling over whether you should get up at 7 a.m. Get moving! That means getting your gear ready the night before so you can grab it and go. Remember, no excuses! Once you're outside, you'll be glad you stuck to your plan — and you'll find out pretty quickly that cold air can be just as good as coffee when it comes to getting you moving.
Here are some other tips for getting outdoors when the temperature drops:
* Protect yourself. Dress in layers of soft, breathable fabrics such as bamboo, organic cotton, and merino wool. You'll be able to adjust the layers according to your body heat — remove them as you warm up, and putting them back on as you cool down. Take care to protect your head, hands, and neck with hats, gloves, and scarves, and don't neglect any exposed skin — apply layers of organic SPF face cream and lip balm as needed.
* Stay hydrated. When your body's working hard to stay hydrated out in the cold, dry air, each exhalation can sap your system a little more. People tend to forget that they can get dehydrated as easily by exercising in cold weather as in hot, so it's extremely important to up your water intake. The same goes for fuel: Even if you aren't out to run a marathon in Antarctica, getting a hearty helping of complex carbs an hour or two before vigorous exercise can make all the difference.
* Warm up...and stretch and cool down inside, where it's warm. When it comes to the cold weather, it's really important to make sure your muscles aren't stiff, so take the time to warm up slowly to prevent pulling a muscle.
* Be smart. Listen to your body — and the weather forecast. Bring it indoors if the mercury dips unusually low — freezing temperatures can end up doing more damage than good for even the most ambitious of outdoor enthusiasts. After all, you can always do my circuits or DVDs indoors!
Remember — the best way to liven up the dead of winter is to make great use of it. Running, hiking, downhill and cross-country skiing, snowboarding, snowshoeing, and ice skating are all ideal for getting outside and enjoying winter's beauty.
source: http://www.jillianmichaels.com
Yes, the so-called winter blues produced by short days and cold weather can be very real and very draining, but exercise is one of the best ways to fight those feelings. Stop wasting time mulling over whether you should get up at 7 a.m. Get moving! That means getting your gear ready the night before so you can grab it and go. Remember, no excuses! Once you're outside, you'll be glad you stuck to your plan — and you'll find out pretty quickly that cold air can be just as good as coffee when it comes to getting you moving.
Here are some other tips for getting outdoors when the temperature drops:
* Protect yourself. Dress in layers of soft, breathable fabrics such as bamboo, organic cotton, and merino wool. You'll be able to adjust the layers according to your body heat — remove them as you warm up, and putting them back on as you cool down. Take care to protect your head, hands, and neck with hats, gloves, and scarves, and don't neglect any exposed skin — apply layers of organic SPF face cream and lip balm as needed.
* Stay hydrated. When your body's working hard to stay hydrated out in the cold, dry air, each exhalation can sap your system a little more. People tend to forget that they can get dehydrated as easily by exercising in cold weather as in hot, so it's extremely important to up your water intake. The same goes for fuel: Even if you aren't out to run a marathon in Antarctica, getting a hearty helping of complex carbs an hour or two before vigorous exercise can make all the difference.
* Warm up...and stretch and cool down inside, where it's warm. When it comes to the cold weather, it's really important to make sure your muscles aren't stiff, so take the time to warm up slowly to prevent pulling a muscle.
* Be smart. Listen to your body — and the weather forecast. Bring it indoors if the mercury dips unusually low — freezing temperatures can end up doing more damage than good for even the most ambitious of outdoor enthusiasts. After all, you can always do my circuits or DVDs indoors!
Remember — the best way to liven up the dead of winter is to make great use of it. Running, hiking, downhill and cross-country skiing, snowboarding, snowshoeing, and ice skating are all ideal for getting outside and enjoying winter's beauty.
source: http://www.jillianmichaels.com
Diet Plan For Post-Pregnancy Weight
Apart from exercise, diet modification is also important in returning to pre-pregnancy weight.
Here are some of my recommendations:
1. Have a regular meal pattern. Breakfast is important, plus one hot meal daily.
2. Eat at least five portions of vegetables and fruits daily (about 400 grams).
3. Eat mostly high-fiber bread.
4. Restrict your intake of high-sugar snacks to a maximum portion of a day (50 grams of sweets, one pastry, one piece of cake, two biscuits, a scoop of ice cream, or a glass of softdrink).
Here are some of my recommendations:
1. Have a regular meal pattern. Breakfast is important, plus one hot meal daily.
2. Eat at least five portions of vegetables and fruits daily (about 400 grams).
3. Eat mostly high-fiber bread.
4. Restrict your intake of high-sugar snacks to a maximum portion of a day (50 grams of sweets, one pastry, one piece of cake, two biscuits, a scoop of ice cream, or a glass of softdrink).
Wednesday 9 December 2009
Get That Knockout Body!
Here are some reasons why you should get into boxing
All around workout: Boxing improves your cardiovascular endurance, muscular strength, agility, mind and muscle coordination as well as your self-discipline and self esteem. But more than that, boxing lets you perform self-defense methods that can be useful, even when you’re out of the gym.
A Boredom Buster: In boxing, there’s also interaction with the trainer or opponent. If you are feeling stressed out or angry, boxing also helps you relieve your feelings on the punching bag.
It’s Tailor Made For You: If you are not into group exercises (like aerobics or yoga), then boxing is perfect for you. There’s only one form, the one-on-one sessions. Some people draw back from this sport or exercise, because they think it’s rough for them. However, even you workout on sparring sessions, it’s still safe because the trainer will just follow your movement and not hit you.
All around workout: Boxing improves your cardiovascular endurance, muscular strength, agility, mind and muscle coordination as well as your self-discipline and self esteem. But more than that, boxing lets you perform self-defense methods that can be useful, even when you’re out of the gym.
A Boredom Buster: In boxing, there’s also interaction with the trainer or opponent. If you are feeling stressed out or angry, boxing also helps you relieve your feelings on the punching bag.
It’s Tailor Made For You: If you are not into group exercises (like aerobics or yoga), then boxing is perfect for you. There’s only one form, the one-on-one sessions. Some people draw back from this sport or exercise, because they think it’s rough for them. However, even you workout on sparring sessions, it’s still safe because the trainer will just follow your movement and not hit you.
Tuesday 8 December 2009
Budgeting Your Calories
There's nothing like diet deprivation to make you crave the foods you've had to cut out, but binging on them can wreak havoc with your weight control and carefully counted calories.
Binging simply means you have temporarily lost control over the amount and type of food you planned to eat. So if you're rocking along with your fruit- and veggie-rich diet, but hear your child's birthday cake calling to you from the fridge, you're probably on your way to a binge breakdown. Here's what you can do to help protect your weight loss plan.
Better Weight Control:
Budget Calories Even occasional binging adds unwanted calories to your diet. The key to weight-loss success is to be aware of your weaknesses and actually make room for them in your diet. A generous slice of gourmet carrot cake could contain as many as 1,400 calories, an entire day's worth of calories for many women. The desire to binge on such a treat would be lessened if you allowed yourself a smaller indulgence. Smart dieters find ways to adapt this strategy to their diet plan and achieve the right balance of calories. The cheat day isn't a binge, but more of a maintenance day — no calorie reduction, but no excess calories taken in either.
Better Weight Control:
Managing Temptation Another balancing option is to avoid temptation entirely when you're at home, and have strategies for when you eat out. In other words, simply don't buy food that will sabotage your weight-loss strategy.
Look for healthier alternatives or "light" versions of favorite snacks. But be sure to read food labels carefully — some reduced-fat treats have more added sugar and are not lower in calories.
Better Weight Control:
When You Need Outside Help Even though the occasional binge adds calories to your day and is a threat to your weight-loss goals, it isn't usually unhealthy. However, when binging becomes a way of life, it may signal an eating disorder that requires professional help to overcome:
*Binge-eating disorder is when you binge frequently and feel shame or embarrassment, but cannot stop doing it. People with this disorder are often overweight or obese. Because it is associated with anxiety and depression, it can be treated with some antidepressants.
*Bulimia nervosa is when you binge and then try to "purge" or get rid of the calories by vomiting, taking laxatives, fasting, or exercising to an extreme. People with bulimia often appear to be of normal weight, but are obsessed with weight gain or loss, unhappy with their body, and ashamed of their binging and purging. These eating disorders are more common in women, but can also be a problem for men and boys. If you are binging frequently and feel anxious or ashamed, seek help from your doctor.
For the occasional binger who wants to stop the overeating-dieting cycle, you should be able to avoid binging by budgeting calories to include the treats you love. When you find a way to balance these calorie-dense foods with better nutritional choices, you won't be as tempted to overindulge.
source: www.everydayhealth.com
Monday 7 December 2009
How To Tell If Your Tongue Is Sugar-Blind
Science has shown that we all have a different number of taste buds on our tongues. The amount you have puts you into one of these three groups: non-tasters, who, on average, have five taste buds in a surface area the size of a paper hole punch; supertasters, who have about 30; and medium tasters, who fall in between. The non-tasters need a lot of sugar to taste sweetness; supertasters are satisfied with just a tiny bit. This is why a piece of dark chocolate cake the waitress recommends may seem way too rich to you.
source: Women's Health
source: Women's Health
Yoga Secrets
The beauty of yoga is that anyone can do it regardless of age, fitness level, body shape, or weight. However, depending on how overweight a person is, it wouldn’t hurt to lose some weight because there can be certain yoga poses that can be stressful on the joints if you carry extra pounds. On the upside, yoga can also aid in weight loss because not only do you get the benefits of cardiovascular workout, strength training and muscle toning, you also stimulate your thyroid, digestive system and detoxify your organs as well.
You can be a little intimidated to see some images of yoga students in tight spandex showing off every muscle and curve of their bodies. But rest assured, yoga does welcome all shapes and sizes
You can be a little intimidated to see some images of yoga students in tight spandex showing off every muscle and curve of their bodies. But rest assured, yoga does welcome all shapes and sizes
Friday 4 December 2009
Holiday Hangover
Taking your running shoes out of retirement? You have to hit a certain mileage per week to lose pounds you gain after an exercise hiatus, reports a study in Medicine & Science in Sports & Exercise.
On average, women who resumed running after a break (the length didn't matter) started losing whatever weight they'd gained only after breaking 48 kilometers per week. Running less than that actually caused additional weight gain-either from muscle buildup (a good thing) or from eating more to compensate for the added activity.
On average, women who resumed running after a break (the length didn't matter) started losing whatever weight they'd gained only after breaking 48 kilometers per week. Running less than that actually caused additional weight gain-either from muscle buildup (a good thing) or from eating more to compensate for the added activity.
20 Unexpected Antioxidant-Rich Foods
There's been a lot of press lately on the benefits of antioxidants, the cell-protecting nutrients found in a wide range of foods that help combat heart disease, cancer, the effects of aging, and other conditions. To help you add more disease-fighting antioxidants to your diet, we’ve created this quick, alphabetical list of 20 foods you may not have realized are excellent sources of antioxidants.
Note: To get the most from your meals, be sure to eat a wide variety of these foods. Those listed are recommended for all Phases, except fruits, dark chocolate, wine, and sweet potatoes, which you can enjoy starting in Phase 2.
1. Apples (Fuji, Gala, Granny Smith, Delicious, with skin)
2. Artichokes (cooked)
3. Beans (black, red kidney, pinto, dried)
4. Blackberries
5. Blueberries (cultivated, wild)
6. Cherries (sweet)
7. Chocolate (dark)
8. Cranberries
9. Cruciferous vegetables (broccoli, brussels sprout, cauliflower, kale)
10. Pecans
11. Plums (black, red)
12. Pomegranates
13. Prunes
14. Raspberries
15. Strawberries
16. Sweet potatoes
17. Tea (black, green, white, oolong)
18. Tomatoes
19. Walnuts
20. Wine (red)
Note: To get the most from your meals, be sure to eat a wide variety of these foods. Those listed are recommended for all Phases, except fruits, dark chocolate, wine, and sweet potatoes, which you can enjoy starting in Phase 2.
1. Apples (Fuji, Gala, Granny Smith, Delicious, with skin)
2. Artichokes (cooked)
3. Beans (black, red kidney, pinto, dried)
4. Blackberries
5. Blueberries (cultivated, wild)
6. Cherries (sweet)
7. Chocolate (dark)
8. Cranberries
9. Cruciferous vegetables (broccoli, brussels sprout, cauliflower, kale)
10. Pecans
11. Plums (black, red)
12. Pomegranates
13. Prunes
14. Raspberries
15. Strawberries
16. Sweet potatoes
17. Tea (black, green, white, oolong)
18. Tomatoes
19. Walnuts
20. Wine (red)
Thursday 3 December 2009
EXERCISE OF THE WEEK: Alternating Split Squat
Exercise Description: Alternating Split Squat Jump
Classification: Full Body (bodyweight)
Instructions:
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Healthy Snacks for the Holidays
The holiday season, filled with open houses, family gatherings, shopping excursions, and an abundance of food and drink, tends to disrupt routine activities, including healthy eating and particularly healthy snacking.
"The trick during the holidays is to not only eat healthy meals based on lean proteins, nutrient-dense fruits and vegetables, fiber-rich whole grains, and low-fat dairy — but also to make sure you work in your mid-morning and mid-afternoon snacks, which will help you keep your cravings under control."
Of course, it’s easier if your kitchen is stocked with healthy snacks. Here are a few items you should keep around during the holiday season (and throughout the year) to help keep you on track:
For Phase 1:
* Edamame
* Hard-boiled eggs
* Fat-free or low-fat cottage cheese
* Fresh vegetables
* Hummus
* Nuts
* Part-skim ricotta cheese
* Plain nonfat or low-fat yogurt
* Reduced-fat cheese sticks
* Sliced lean deli meat: ham, turkey and chicken breast, roast beef
* Tomato juice and vegetable-juice cocktail
For Phases 2 and 3, stock up on the above plus:
* Fresh fruits
* High-fiber, whole-grain cereal (look for ones with at least 3 grams of fiber and less than 8 grams of sugar)
*Whole-wheat bread
* Whole-grain crackers
By enjoying healthy snack foods like these throughout the holiday season (and every day of the year), you can save your moments of indulgence for those truly irresistible holiday treats.
source: www.southbeachdiet.com
"The trick during the holidays is to not only eat healthy meals based on lean proteins, nutrient-dense fruits and vegetables, fiber-rich whole grains, and low-fat dairy — but also to make sure you work in your mid-morning and mid-afternoon snacks, which will help you keep your cravings under control."
Of course, it’s easier if your kitchen is stocked with healthy snacks. Here are a few items you should keep around during the holiday season (and throughout the year) to help keep you on track:
For Phase 1:
* Edamame
* Hard-boiled eggs
* Fat-free or low-fat cottage cheese
* Fresh vegetables
* Hummus
* Nuts
* Part-skim ricotta cheese
* Plain nonfat or low-fat yogurt
* Reduced-fat cheese sticks
* Sliced lean deli meat: ham, turkey and chicken breast, roast beef
* Tomato juice and vegetable-juice cocktail
For Phases 2 and 3, stock up on the above plus:
* Fresh fruits
* High-fiber, whole-grain cereal (look for ones with at least 3 grams of fiber and less than 8 grams of sugar)
*Whole-wheat bread
* Whole-grain crackers
By enjoying healthy snack foods like these throughout the holiday season (and every day of the year), you can save your moments of indulgence for those truly irresistible holiday treats.
source: www.southbeachdiet.com
Wednesday 2 December 2009
5 Tips to Break Sugar Addiction
So, how do you break sugar addiction? Here are five tips to get you started.
1. Quit eating high-fructose corn syrup. Start checking nutrition labels and you’ll notice that a huge swath of what we eat has high-fructose corn syrup in it, especially sweets and junk foods. But you might think you have a healthy diet and still have a sugar addiction because you regularly eat yogurt, ketchup, granola and meal-replacement bars, and salad dressings – many of which contain high-fructose corn syrup. Despite piles of data explaining how dangerous this stuff is, profiteering food manufacturers continue to defend their use of it.
2. Eat natural sugars. Quit dumping white sugar into your recipes, coffee, tea, and cereal. If you must sweeten something, use honey. Avoid brown sugar, as it’s often just white sugar with molasses added. While your food might, at first, seem bland, after a few weeks you’ll notice that lots of things are much sweeter than you knew, including grains, fruits, and milk. After a few months, you won’t miss refined sugar at all, and you’ll be able to tell that soda pop is nasty, syrupy goop.
3. Quit eating artificial sweeteners. Again, if you really need to sweeten something, use natural sugars, and sparingly.
4. Eat plenty of fiber. Soluble fiber can be found in fiber-rich foods like oatmeal, beans, fruits, and vegetables. I’ve found that beating sugar crashes is its own health benefit, as you escape the hunger, depression, and lack of energy that come with them. It also breaks the sugar addict’s cycle of refueling every couple hours with more sugar. Not to mention, fiber helps you feel full.
5. Wait out the cravings. Assuming you’re eating healthy foods in healthy amounts on a regular basis throughout the day, you should be able to out-wait sugar cravings as they arise. Like any food cravings, sugar cravings pass pretty quickly. If you’re starving yourself to lose weight, rather than eating properly, it’ll be much harder not to cave to sugar cravings.
1. Quit eating high-fructose corn syrup. Start checking nutrition labels and you’ll notice that a huge swath of what we eat has high-fructose corn syrup in it, especially sweets and junk foods. But you might think you have a healthy diet and still have a sugar addiction because you regularly eat yogurt, ketchup, granola and meal-replacement bars, and salad dressings – many of which contain high-fructose corn syrup. Despite piles of data explaining how dangerous this stuff is, profiteering food manufacturers continue to defend their use of it.
2. Eat natural sugars. Quit dumping white sugar into your recipes, coffee, tea, and cereal. If you must sweeten something, use honey. Avoid brown sugar, as it’s often just white sugar with molasses added. While your food might, at first, seem bland, after a few weeks you’ll notice that lots of things are much sweeter than you knew, including grains, fruits, and milk. After a few months, you won’t miss refined sugar at all, and you’ll be able to tell that soda pop is nasty, syrupy goop.
3. Quit eating artificial sweeteners. Again, if you really need to sweeten something, use natural sugars, and sparingly.
4. Eat plenty of fiber. Soluble fiber can be found in fiber-rich foods like oatmeal, beans, fruits, and vegetables. I’ve found that beating sugar crashes is its own health benefit, as you escape the hunger, depression, and lack of energy that come with them. It also breaks the sugar addict’s cycle of refueling every couple hours with more sugar. Not to mention, fiber helps you feel full.
5. Wait out the cravings. Assuming you’re eating healthy foods in healthy amounts on a regular basis throughout the day, you should be able to out-wait sugar cravings as they arise. Like any food cravings, sugar cravings pass pretty quickly. If you’re starving yourself to lose weight, rather than eating properly, it’ll be much harder not to cave to sugar cravings.
Tuesday 1 December 2009
Simple Steps To Permanent Weight Loss
1. EAT GOOD SIZED BREAKFAST, MODERATE LUNCH, LIGHT & EARLY SUPPER.
Helps with appetite and weight control, as well as reduced temptation to snack. Breakfast improves concentration and reaction time in mid-morning; light suppers encourage higher quality sleep, improved breakfast appetite and lower heart attack and stroke risk.
2. EAT SLOWLY enough (by chewing thoroughly) to give the body time to tell you it's "full".
3. ALWAYS HEED IMMEDIATELY THE INTERNAL "VOICE" when it first provides you the "satisfaction alert." Beware of over-riding this message.
4. EAT MEALS AS CLOSE TO THE SAME TIME EACH DAY as reasonably possible, since the body is better prepared for digestive labor at the times it is accustomed to being fed.
5. ENJOY HEALTHY SNACKS which will stabilise your blood sugar levels.
6. LIMIT SWEETS to only occasionally, in small amounts and only with a meal. Leave room for dessert - don't MAKE room for it. "Satiety over-ride" is dangerous business.
Artificial sweeteners may not help weight control at all since some scientific evidence suggests that it stimulates fat storage just the same as does "real" sugar.
7. EAT WHOLE GRAIN PRODUCTS rather than refined products. BREAD should have the first ingredient "WHOLE" wheat - simply "wheat flour" will not do since it just means "white" flour which came from wheat.
CEREAL should also state "WHOLE" to describe the first grain in the ingredient list - look for whole wheat or whole oats or whole corn or whole rye or whole rice. Otherwise, you only get the starchy part of the grain kernel and miss the nutritious bran and germ.
8. EAT FRUIT RATHER THAN DRINK IT to gain greater fullness and maximize nutrients and fiber intake.
9. DRINK 10 GLASSES OF WATER (or more) each day. Moderately hot water stimulates appetite (good before a meal); cold water diminishes appetite (good when needing to resist the urge to eat between meals). Hint: do not wait until evening to catch up on hydration - sleep is important too, if you get the point!
10. EAT THE RECOMMENDED VARIETY AND AMOUNTS of fruits, vegetables, grains and legumes in order to achieve a high carbohydrate (complex-type) diet. [See Food Pyramid] These foods actually increase metabolism.
11. AVOID STIMULANTS since evidence suggests that caffeine increases fat storage and tea (non-herbal) renders much of our ingested iron unabsorbable at the intestinal level. Bless your loved ones and bless yourself by coping with life without using addictive, gateway, beverage drugs.
12. AVOID OR STRICTLY LIMIT TELEVISION viewing, if you want to keep weight and cholesterol at proper levels, and you want to achieve balanced decision making which is independent of undue emotional influence.
13. AVOID ALCOHOL since it is second only to fat when it comes to calorie concentration and it reduces clarity of judgment and our ability to maintain self control and resolve. RESULT? You get the munchies and overeat.
DID YOU KNOW that the average person conusmes an average of 5,000 calories on a Saturday night out?!
14. LIMIT FAT CONSUMPTION since it has the highest calorie concentration of all food stuffs. Excessive fat intake is implicated in many diseases such as cancer, diabetes, obesity and heart disease.
a. Use fat-reduced milk products, such as non-fat and low-fat milk, and fat reduced sour cream and cheeses.
b. Limit meat, poultry and fish to 3-5 ounces per day; select the lowest fat forms of these protein foods you can get.
c. Avoid fried foods.
d. Limit margarine, oils, dressing.
e. Do not eliminate nuts - these have special benefits for the heart - but limit to about 1 small handful per day.
Helps with appetite and weight control, as well as reduced temptation to snack. Breakfast improves concentration and reaction time in mid-morning; light suppers encourage higher quality sleep, improved breakfast appetite and lower heart attack and stroke risk.
2. EAT SLOWLY enough (by chewing thoroughly) to give the body time to tell you it's "full".
3. ALWAYS HEED IMMEDIATELY THE INTERNAL "VOICE" when it first provides you the "satisfaction alert." Beware of over-riding this message.
4. EAT MEALS AS CLOSE TO THE SAME TIME EACH DAY as reasonably possible, since the body is better prepared for digestive labor at the times it is accustomed to being fed.
5. ENJOY HEALTHY SNACKS which will stabilise your blood sugar levels.
6. LIMIT SWEETS to only occasionally, in small amounts and only with a meal. Leave room for dessert - don't MAKE room for it. "Satiety over-ride" is dangerous business.
Artificial sweeteners may not help weight control at all since some scientific evidence suggests that it stimulates fat storage just the same as does "real" sugar.
7. EAT WHOLE GRAIN PRODUCTS rather than refined products. BREAD should have the first ingredient "WHOLE" wheat - simply "wheat flour" will not do since it just means "white" flour which came from wheat.
CEREAL should also state "WHOLE" to describe the first grain in the ingredient list - look for whole wheat or whole oats or whole corn or whole rye or whole rice. Otherwise, you only get the starchy part of the grain kernel and miss the nutritious bran and germ.
8. EAT FRUIT RATHER THAN DRINK IT to gain greater fullness and maximize nutrients and fiber intake.
9. DRINK 10 GLASSES OF WATER (or more) each day. Moderately hot water stimulates appetite (good before a meal); cold water diminishes appetite (good when needing to resist the urge to eat between meals). Hint: do not wait until evening to catch up on hydration - sleep is important too, if you get the point!
10. EAT THE RECOMMENDED VARIETY AND AMOUNTS of fruits, vegetables, grains and legumes in order to achieve a high carbohydrate (complex-type) diet. [See Food Pyramid] These foods actually increase metabolism.
11. AVOID STIMULANTS since evidence suggests that caffeine increases fat storage and tea (non-herbal) renders much of our ingested iron unabsorbable at the intestinal level. Bless your loved ones and bless yourself by coping with life without using addictive, gateway, beverage drugs.
12. AVOID OR STRICTLY LIMIT TELEVISION viewing, if you want to keep weight and cholesterol at proper levels, and you want to achieve balanced decision making which is independent of undue emotional influence.
13. AVOID ALCOHOL since it is second only to fat when it comes to calorie concentration and it reduces clarity of judgment and our ability to maintain self control and resolve. RESULT? You get the munchies and overeat.
DID YOU KNOW that the average person conusmes an average of 5,000 calories on a Saturday night out?!
14. LIMIT FAT CONSUMPTION since it has the highest calorie concentration of all food stuffs. Excessive fat intake is implicated in many diseases such as cancer, diabetes, obesity and heart disease.
a. Use fat-reduced milk products, such as non-fat and low-fat milk, and fat reduced sour cream and cheeses.
b. Limit meat, poultry and fish to 3-5 ounces per day; select the lowest fat forms of these protein foods you can get.
c. Avoid fried foods.
d. Limit margarine, oils, dressing.
e. Do not eliminate nuts - these have special benefits for the heart - but limit to about 1 small handful per day.
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