Choose brown foods over white and you'll eat healthier, right? Actually, it turns out that's not always the case. Learn which brown foods trump their pale counterparts, and which don't.
Sugar: No. Sugar is sugar. The major differences between turbinado sugar, otherwise known as "natural" or "raw" sugar, and white sugar are the size of crystals and the presence of molasses, which gives darker sugar its color. Otherwise they have about the same amount of calories and carbohydrates, says Jo-Anne Rizzotto, M.S., R.D., former education specialist at Joslin Diabetes Center in Boston.
Rice: Yes. "Unlike white rice, where nutrients are stripped away, brown rice still has the whole grain in one piece, so it's full of fiber, vitamins and minerals," says Rachel Brandeis, M.S., R.D., an Atlanta-based spokesperson for the American Dietetic Association.
Bread: Not Necessarily. "Some manufacturers add caramel coloring in place of whole-grain flour to achieve a brown color," says Brandeis. The first word in the list of ingredients should be whole, signifying that the grain is still intact. But the next doesn't have to be wheat. Any whole grain — oat, corn or rye — is rich in fiber and antioxidants.
Eggs: No. The only difference between a white and a brown egg is the color of the shell, and that's determined by the hen's breed. Still, not all eggs are created equal. Some farmers fortify chicken feed with nutrients such as omega-3 fatty acids or vitamins, which end up in the yolk, making a truly good egg.
Friday 30 September 2011
Wednesday 28 September 2011
Fat-Blasting Strategies
Eating less and moving more may be the basic tenets of weight loss, but there are plenty of extra steps you can take to give yourself an edge and increase your chances of success. From spicing up your food to painting your nails (yes, you read that right), here are ten fresh ways to keep that scale ticking downward at a healthy clip.
1. Fire Up Your Food — And Your Metabolism
Rev up your metabolism with chili peppers! New research conducted at Perdue University found that adding spicy ingredients like cayenne pepper, hot peppers, or hot sauce to meals can help suppress appetite and even stoke your metabolic fire a bit. When dieters who didn't normally eat spicy foods ate a soup seasoned with cayenne pepper for lunch they ate 60 fewer calories at their next meal AND burned an extra ten calories (it's a small amount, but over time it adds up!). Try adding chopped hot peppers to scrambled eggs, chicken or tuna salad, and tossed salads…or make a spicy sandwich spread by mixing a generous shot of hot sauce into hummus or low-fat mayo.
2. Sip Your Way Slim With Green Tea
Quench thirst and satisfy hunger simultaneously with green tea. Drinking fluids like water or green tea just before or with meals can help expand your belly with liquid volume so you fill up on less food. A recent study published in the Nutrition Journal found that green tea may be even more effective at suppressing appetite than plain water. In addition, research shows that green tea gives your metabolism a slight boost. Just don't add sugar — it'll negate the calorie-burning advantage. Enjoy a cup of hot or iced green tea with breakfast, lunch, and dinner — three cups (or glasses) a day — to maximize your weight-loss efforts.
3. Put Your TV on a Diet
Reality TV may be responsible for a bulging belly. When scientists at the University of Vermont forced a group of study participants to watch 50% less television by electronically locking their TVs, they each burned an average of 119 extra calories per day. Researchers theorize it's because participants were on their feet and moving more during the time they typically spent slumped on the couch channel hopping. So give your remote a vacation and shave off some screen time — you'll burn more calories and see faster results.
4. E-Mail to E-Lose
Signing up for a weekly nutrition or health e-mail newsletter is a simple way to jump-start a healthier lifestyle — and it can even help you lose weight. In a study conducted by Kaiser Permanente, individuals who received a weekly e-mail newsletter filled with wellness tips increased their vegetable and fruit consumption, started exercising more frequently, and adopted overall healthier lifestyles by the end of the program. Turns out, a little daily reminder in your inbox can have a big impact. Get started by signing up for my free Daily Plum newsletter — it's filled with tips, recipes, and exercise strategies to make the most of your weight-loss efforts.
5. Chew Through a Craving
It's not newfangled or high-tech, but a pack of sugarless gum can be a great weight-loss tool. Chewing a stick of gum fills your mouth with a shot of flavor and rescues you from mindlessly munching when you're bored or battling a craving. And the "price" you pay for this simple solution: a mere five calories a stick. Here's even more good news: Chewing can actually burn an extra 11 calories an hour. Pop a piece in your mouth while you're prepping dinner to save yourself from the extra calories folks typically gobble down while nibbling and tasting recipes.
6. Manage the Munchies…with Nail Polish?!
If you struggle with cravings when you know you're not truly hungry (who doesn't?), this clever "beauty tip" just might help you regain control. Distract yourself from the munchies by giving your nails a manicure (even if it's just a fresh coat of clear polish). Once they're perfectly painted, you won't want to smudge wet nails by reaching into the bag for a handful of chips or cookies. By the time the polish has dried, chances are your urge to snack will have subsided.
7. Cut the Cheese
Cut the cheese…out of your diet. Regular cheese is high in fat, which means it's very calorie-dense, and unfortunately most restaurants take a no-holds-barred approach when piling the stuff onto plates. Each deli slice on a sandwich costs you about 100 cals, and a generous layer of gooey, shredded mozzarella or cheddar atop a restaurant entrée could easily tack on 400 calories. Switch to reduced-fat varieties at home and order your sandwich, salad, or entrée sans cheese a few times a week when dining out to save yourself thousands of calories.
Next: Spray, Don't Pour
8. Spray, Don't Pour
Use an oil mister instead of pouring oils freehand from the bottle when sautéing, roasting, and grilling. You'll use far less fat in your cooking and save 120 calories for every tablespoon you trim. Plus, reusable misters are less expensive and more eco-friendly than disposable nonstick spray canisters. Pick up a mister at any home-goods store and fill it with a heart-healthy oil like olive or canola.
9. Strike Starch at Dinner
A fast way to torch extra calories at your PM meal is to cut out the starchy carbs like bread, pasta, rice, and potatoes. These foods are high in calories and notoriously easy to overeat, which means they can pile on the pounds over time. In place of the starch, have a small portion of lean protein, such as skinless chicken or fish, and load the rest of your plate with fiber-rich, nonstarchy vegetables like broccoli, green beans, spinach, kale, cauliflower, or carrots. This smart strategy will help you slash extra calories while filling up on nutritious produce!
10. Step Up Your "Incidental Activity"
The gym isn't the only place you can burn calories. Everyday activities like taking the stairs, carrying your groceries, and parking farther from the store all count toward weight loss. You can also ramp up your general activity level by making a conscious effort to stop relying on your kids or spouse for free labor. Instead of asking someone else to answer the phone, turn off the light, get the mail, or toss you the remote, get up and do these tasks yourself. You'll automatically move more, which means more calories burned day in and day out.
source:joybauer.com
1. Fire Up Your Food — And Your Metabolism
Rev up your metabolism with chili peppers! New research conducted at Perdue University found that adding spicy ingredients like cayenne pepper, hot peppers, or hot sauce to meals can help suppress appetite and even stoke your metabolic fire a bit. When dieters who didn't normally eat spicy foods ate a soup seasoned with cayenne pepper for lunch they ate 60 fewer calories at their next meal AND burned an extra ten calories (it's a small amount, but over time it adds up!). Try adding chopped hot peppers to scrambled eggs, chicken or tuna salad, and tossed salads…or make a spicy sandwich spread by mixing a generous shot of hot sauce into hummus or low-fat mayo.
2. Sip Your Way Slim With Green Tea
Quench thirst and satisfy hunger simultaneously with green tea. Drinking fluids like water or green tea just before or with meals can help expand your belly with liquid volume so you fill up on less food. A recent study published in the Nutrition Journal found that green tea may be even more effective at suppressing appetite than plain water. In addition, research shows that green tea gives your metabolism a slight boost. Just don't add sugar — it'll negate the calorie-burning advantage. Enjoy a cup of hot or iced green tea with breakfast, lunch, and dinner — three cups (or glasses) a day — to maximize your weight-loss efforts.
3. Put Your TV on a Diet
Reality TV may be responsible for a bulging belly. When scientists at the University of Vermont forced a group of study participants to watch 50% less television by electronically locking their TVs, they each burned an average of 119 extra calories per day. Researchers theorize it's because participants were on their feet and moving more during the time they typically spent slumped on the couch channel hopping. So give your remote a vacation and shave off some screen time — you'll burn more calories and see faster results.
4. E-Mail to E-Lose
Signing up for a weekly nutrition or health e-mail newsletter is a simple way to jump-start a healthier lifestyle — and it can even help you lose weight. In a study conducted by Kaiser Permanente, individuals who received a weekly e-mail newsletter filled with wellness tips increased their vegetable and fruit consumption, started exercising more frequently, and adopted overall healthier lifestyles by the end of the program. Turns out, a little daily reminder in your inbox can have a big impact. Get started by signing up for my free Daily Plum newsletter — it's filled with tips, recipes, and exercise strategies to make the most of your weight-loss efforts.
5. Chew Through a Craving
It's not newfangled or high-tech, but a pack of sugarless gum can be a great weight-loss tool. Chewing a stick of gum fills your mouth with a shot of flavor and rescues you from mindlessly munching when you're bored or battling a craving. And the "price" you pay for this simple solution: a mere five calories a stick. Here's even more good news: Chewing can actually burn an extra 11 calories an hour. Pop a piece in your mouth while you're prepping dinner to save yourself from the extra calories folks typically gobble down while nibbling and tasting recipes.
6. Manage the Munchies…with Nail Polish?!
If you struggle with cravings when you know you're not truly hungry (who doesn't?), this clever "beauty tip" just might help you regain control. Distract yourself from the munchies by giving your nails a manicure (even if it's just a fresh coat of clear polish). Once they're perfectly painted, you won't want to smudge wet nails by reaching into the bag for a handful of chips or cookies. By the time the polish has dried, chances are your urge to snack will have subsided.
7. Cut the Cheese
Cut the cheese…out of your diet. Regular cheese is high in fat, which means it's very calorie-dense, and unfortunately most restaurants take a no-holds-barred approach when piling the stuff onto plates. Each deli slice on a sandwich costs you about 100 cals, and a generous layer of gooey, shredded mozzarella or cheddar atop a restaurant entrée could easily tack on 400 calories. Switch to reduced-fat varieties at home and order your sandwich, salad, or entrée sans cheese a few times a week when dining out to save yourself thousands of calories.
Next: Spray, Don't Pour
8. Spray, Don't Pour
Use an oil mister instead of pouring oils freehand from the bottle when sautéing, roasting, and grilling. You'll use far less fat in your cooking and save 120 calories for every tablespoon you trim. Plus, reusable misters are less expensive and more eco-friendly than disposable nonstick spray canisters. Pick up a mister at any home-goods store and fill it with a heart-healthy oil like olive or canola.
9. Strike Starch at Dinner
A fast way to torch extra calories at your PM meal is to cut out the starchy carbs like bread, pasta, rice, and potatoes. These foods are high in calories and notoriously easy to overeat, which means they can pile on the pounds over time. In place of the starch, have a small portion of lean protein, such as skinless chicken or fish, and load the rest of your plate with fiber-rich, nonstarchy vegetables like broccoli, green beans, spinach, kale, cauliflower, or carrots. This smart strategy will help you slash extra calories while filling up on nutritious produce!
10. Step Up Your "Incidental Activity"
The gym isn't the only place you can burn calories. Everyday activities like taking the stairs, carrying your groceries, and parking farther from the store all count toward weight loss. You can also ramp up your general activity level by making a conscious effort to stop relying on your kids or spouse for free labor. Instead of asking someone else to answer the phone, turn off the light, get the mail, or toss you the remote, get up and do these tasks yourself. You'll automatically move more, which means more calories burned day in and day out.
source:joybauer.com
Friday 23 September 2011
De-Stress Now
If you've ever experienced breaking out or developing a rash when you're stressed, you're not alone. According to Dr. Richard G. Fried, dermatologist and clinical psychologist, stress can trigger or worsen chronic inflammatory skin conditions like acne or psoriasis, and learning how to manage it can help you improve your skin.
In Dr.Fried's presentation at the American Academy of Dermatology's 2011 Summer Academy Meeting, he explains the link between stress and skin conditions. "Stress is personal, so what might be stressful for one person may be a non-stressor or even exhilarating for someone else," he is quoted as saying on MedicalNewsToday.com. "In terms of how stress can exacerbate or even initiate a skin condition, we are talking about distress, such as feelings of anger, anxiety, depression or tension, and how these emotional states translate to physiological problems."
When you're stressed, your neuropeptides, which protect your skin from infection, can cause your skin to itch or get irritated at the wrong time. "They travel to the brain and ultimately increase the reuptake of neurotransmitters, meaning that stress depletes the chemicals that regulate our emotions, such as serotonin, norepinephrine, and dopamine," says Dr. Fried.
This means that stress does more than just aggravate your skin; it keeps your mood level down and traps you in a vicious cycle of causing yourself more stress and more damage to your skin. Dr. Fried says it also reduces the skin barrier function, which makes your skin more sensitive and prone to irritation.
To improve your condition, he suggests learning stress management techniques, which you can use in coordination with your regular dermatological treatments. "When you are withdrawn and have more time alone, it can make your symptoms seem more pronounced and you can end up feeling worse. That's why it is so important for patients to seek a treatment plan from their dermatologist to help reduce their stress level and break the cycle of stress-related flares."
In Dr.Fried's presentation at the American Academy of Dermatology's 2011 Summer Academy Meeting, he explains the link between stress and skin conditions. "Stress is personal, so what might be stressful for one person may be a non-stressor or even exhilarating for someone else," he is quoted as saying on MedicalNewsToday.com. "In terms of how stress can exacerbate or even initiate a skin condition, we are talking about distress, such as feelings of anger, anxiety, depression or tension, and how these emotional states translate to physiological problems."
When you're stressed, your neuropeptides, which protect your skin from infection, can cause your skin to itch or get irritated at the wrong time. "They travel to the brain and ultimately increase the reuptake of neurotransmitters, meaning that stress depletes the chemicals that regulate our emotions, such as serotonin, norepinephrine, and dopamine," says Dr. Fried.
This means that stress does more than just aggravate your skin; it keeps your mood level down and traps you in a vicious cycle of causing yourself more stress and more damage to your skin. Dr. Fried says it also reduces the skin barrier function, which makes your skin more sensitive and prone to irritation.
To improve your condition, he suggests learning stress management techniques, which you can use in coordination with your regular dermatological treatments. "When you are withdrawn and have more time alone, it can make your symptoms seem more pronounced and you can end up feeling worse. That's why it is so important for patients to seek a treatment plan from their dermatologist to help reduce their stress level and break the cycle of stress-related flares."
Tuesday 20 September 2011
Health Benefits of Coffee
+Brain Gains. Moderate coffee drinking—between 1 and 5 cups daily—may help reduce risk of dementia and Alzheimer’s disease, as well as Parkinson’s disease, studies suggest. How? Coffee’s antioxidants may prevent some damage to brain cells and boost the effects of neurotransmitters involved in cognitive function, say experts. Preliminary studies have noted that as coffee (or tea) intake rises, incidence of glioma, a form of brain cancer, tends to drop. Some researchers speculate that compounds in the brews could activate a DNA-repairing protein in cells—possibly preventing the DNA damage that can lead to cells becoming cancerous.
+Defeating Diabetes. Studies link frequent coffee consumption (4 cups per day or more) with a lowered risk of developing type 2 diabetes. Scientists suspect that antioxidant compounds in coffee—cholorogenic acid and quinides—may boost cells’ sensitivity to insulin, which helps regulate blood sugar. While most of the research didn’t assess whether the brews were caffeinated, decaf may be even better, since other studies have found that caffeine tends to blunt the insulin-sensitivity boost.
+Hearty Benefits. Some studies show that moderate coffee drinkers (1 to 3 cups/day) have lower rates of stroke than non-coffee-drinkers; coffee’s antioxidants may help quell inflammation’s damaging effects on arteries. Some researchers speculate that the compounds might boost activation of nitric oxide, a substance that widens blood vessels (lowering blood pressure). More java isn’t better: a 5-cup or more daily habit is associated with higher heart disease risks. Researchers believe excessive caffeine may sabotage the antioxidants’ effects.
+Liver Lover. Though the research is limited at best, it appears that the more coffee people drink, the lower their incidence of cirrhosis and other liver diseases. One analysis of nine studies found that every 2-cup increase in daily coffee intake was associated with a 43 percent lower risk of liver cancer. Possible explanation: caffeine and antioxidant chlorogenic and caffeic acids in coffee might prevent liver inflammation and inhibit cancer cells.
Friday 16 September 2011
Oh Yes, Exercise!
Exercising regularly not only boosts your metabolism and helps with weight loss, but it can also reduce the risk of a host of obesity-related health problems, including prediabetes, diabetes, and heart disease.
The other benefits of exercise are as follows:
Exercising boost brainpower. Research reveals that exercise can help benefit a vital anatomical part of your brain called the hippocampus, which controls memory. The hippocampus is particularly important when it comes to learning and processing new information. Just as our muscles and bones atrophy with age, so does the brain, along with the hippocampus. It used to be thought that once a portion of the brain atrophied it was lost forever.
Protection against many forms of cancer. More and more studies show that physical activity can reduce the risk of cancers of the breast, colon, endometrium (the lining of the uterus), prostate, and lung. Of these cancers, evidence is strongest for its protecting against breast and colon cancer, two of the most common.
Prevent the common cold. There is evidence that the annoying common cold can be warded off by exercise. A brisk walk every day can boost your immune system and help you stay cold-free; it can also lessen the severity of a cold if you get one. And while the immune activity brought on by exercise lasts for only a few hours, it is the cumulative immune effect that seems to keep regular exercisers healthier.
The other benefits of exercise are as follows:
Exercising boost brainpower. Research reveals that exercise can help benefit a vital anatomical part of your brain called the hippocampus, which controls memory. The hippocampus is particularly important when it comes to learning and processing new information. Just as our muscles and bones atrophy with age, so does the brain, along with the hippocampus. It used to be thought that once a portion of the brain atrophied it was lost forever.
Protection against many forms of cancer. More and more studies show that physical activity can reduce the risk of cancers of the breast, colon, endometrium (the lining of the uterus), prostate, and lung. Of these cancers, evidence is strongest for its protecting against breast and colon cancer, two of the most common.
Prevent the common cold. There is evidence that the annoying common cold can be warded off by exercise. A brisk walk every day can boost your immune system and help you stay cold-free; it can also lessen the severity of a cold if you get one. And while the immune activity brought on by exercise lasts for only a few hours, it is the cumulative immune effect that seems to keep regular exercisers healthier.
Tuesday 13 September 2011
New Study: Chocolate May Lower Risk of Heart Disease
If you've got a sweet tooth and love eating chocolate, you're going to love learning about the new study printed by BMJ, a global medical publisher, that found that eating chocolate could be good for your heart.
The researchers from the University of Cambridge looked at seven studies, which tested over 100,00 people, to find out if eating chocolate had health benefits. What they discovered was that five out of the seven studies showed chocolate eaters had lower risk levels for heart disease and stroke. According to their conclusions, those with the highest chocolate consumption levels experienced a 37 percent less risk of heart disease and 29 percent less risk of stroke compared to the people who had the lowest intake of chocolate.
This doesn't mean you should go out and buy a bunch of chocolate bars, though. The researchers note that more specific tests need to be done to determine whether it really is eating chocolate that decreases the risk for cardiovascular diseases and not some other common factor in the participants.
Previous research does show, however, that eating dark chocolate in moderate amounts can help lower your stress hormone levels, so no one's stopping you from grabbing a bite and enjoying a piece when you're feeling down. Just like any other food item, though, be careful not to overindulge. You might be getting heart-healthy benefits from chocolate, but if you consume too much sugar, the researchers say you could increase your risk of diabetes!
Saturday 10 September 2011
Pound Patrol: 7 Bad Eating Habits You Should Drop to Control Your Weight
Are you having problems managing your weight? Shift to a healthier diet today by working on your eating habits! It doesn't matter how young or old you are; you are still in charge of your body. If you're having trouble getting started, scroll through the gallery below for some of the bad eating habits you should cut out of your life.
1. FOREGOING A HEALTHY BREAKFAST.For people with a heavier day ahead, they can start consuming rice in the morning. There has to be a viand that’s freshly prepared, not commercially processed or instant food. Easy-to-prepare foods are usually high in salt and fat and should be avoided. Plus, fresh fruit is always a must after every meal as it is a good source of fiber.
2. SKIPPING MEALS--ANY MEALS. Skipping the most important meal of the day is unhealthy becauseyou tend to overeat during subsequent meals or have a lot of in-between snacks. Your body thinks that it’s starving.
When you skip meals, the body slows down its metabolism as a way of coping. The more you skip a meal, the more chances of eating more until the next meal. Eat just to satisfy your body’s needs.
3. OVERLOADING ON CONDIMENTS. Condiments have to go. Similarly, when having salads, go for the light oil French dressings instead of the Caesar dressing.
4. EATING TOO FAST. In his book The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom, Dr. Phil McGraw offers a simple suggestion for people who really eat fast as a rule: wait for five minutes before digging in. Place small mouthfuls of food on your spoon. Consciously take time to taste, chew, and savor every mouthful. Take sips of water between bites.
5. GRABBING OVERSIZED PORTIONS. Dr. Phil says a smaller plate is better for eating large portions of food. At restaurants, it’s best to split your meal with a friend, or you can try using a bigger fork to eat less, as one study published in the Journal of Consumer Research shows.
6. MULTI-TASKING AT MEALTIME. Even if you eat while on the move or while standing, you should still designated an area in your home where you can take your meals--and only take them there. Avoid doing anything else while eating, says Dr. Phil. This distracts you from your eating, making you unaware of how much you are consuming.
7. OVEREATING AT PARTIES. When headed for a party, chow down on low-calorie foods before you go. Focus on the people and the conversation, not the food. Sit away from the buffet table.
Tuesday 6 September 2011
Ditch the Diet Mentality: Brain Cells Prompt You to Eat When Starved, Says StudyIf you've ever tried going on a diet to lose weight, you know how hard
If you've ever tried going on a diet to lose weight, you know how hard it is to stick to it. Lets admit that! A study suggest that your brain's hypothalamus contains "hunger-inducing neurons" that eat parts of themselves when you're starving. When this happens, they signal your brain that you're hungry and prompt you to grab a bite.
This process of neurons eating themselves as autophagy and reveals how tests done on mice show that blocking it can help fight hunger and battle obesity. After autophagy occurs, lipids containing agouti-related peptides (AgRP) create free fatty acids that boost AgRP levels and increase hunger signals. Singh's new experiment with mice shows that by blocking autophagy in these neurons, the AgRP levels stayed the same and helped change the mice's body chemistry, making them eat less and become leaner.
Having elevated levels of fatty acids in your bloodstream can change your metabolism, as well, this time with negative effects: you will be more prone to overeating until it becomes a "vicious cycle" that changes your energy balance.
This process of neurons eating themselves as autophagy and reveals how tests done on mice show that blocking it can help fight hunger and battle obesity. After autophagy occurs, lipids containing agouti-related peptides (AgRP) create free fatty acids that boost AgRP levels and increase hunger signals. Singh's new experiment with mice shows that by blocking autophagy in these neurons, the AgRP levels stayed the same and helped change the mice's body chemistry, making them eat less and become leaner.
Having elevated levels of fatty acids in your bloodstream can change your metabolism, as well, this time with negative effects: you will be more prone to overeating until it becomes a "vicious cycle" that changes your energy balance.
Subscribe to:
Posts (Atom)
