A study of weight gain prevention in 284 women showed that women who maintained a healthy weight over a three-year period were more likely to:
* Carefully monitor food intake
* Avoid a loss of control of their diet (binging, for example)
* Not feel hungry
The strategies for combating weight gain as you age are the same you've used before:
* Count your calories
* Eat a hunger-busting diet rich in fruit, vegetables, whole grains, and healthy fats
* Keep fat intake below 30 percent of your calories
* Be physically active, at least 30 minutes a day, five days a week (more if possible)
Wednesday 30 November 2011
Wednesday 23 November 2011
10 Healthy Breakfast Ideas
Are you a morning person? If not, let me reiterate that breakfast is the most important meal of the day. So please don't skip that.
Here are some yummy treats that you could enjoy for a superb breakfast.
1. Build on a healthy cereal.
Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
2. Get off to a berry good start.
Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
3. Take your nutrition to go.
Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry.
4. Get a good “warm-up.”
Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume.
5. Don’t skip the eggs.
Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.
6. Wrap up some burritos.
Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.
7. Call on cottage cheese.
Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber.
8. Ham it up.
Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.
9. Don’t rule out a.m. vegetables.
You can enjoy veggies with breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.
10. Think whole grain.
Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.
source: diet and healthy
Here are some yummy treats that you could enjoy for a superb breakfast.
1. Build on a healthy cereal.
Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
2. Get off to a berry good start.
Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
3. Take your nutrition to go.
Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry.
4. Get a good “warm-up.”
Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume.
5. Don’t skip the eggs.
Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.
6. Wrap up some burritos.
Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.
7. Call on cottage cheese.
Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber.
8. Ham it up.
Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.
9. Don’t rule out a.m. vegetables.
You can enjoy veggies with breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.
10. Think whole grain.
Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.
source: diet and healthy
Friday 18 November 2011
5 Foods for Glowing Skin
Why not include this in your beauty regimen? These are not only healthy and nutritious but also can beat any beauty regimen that you have now. Of course, don't forget to exercise - That's a BONUS Tip.
Sweet Potatoes
Keep your skin silky smooth by including sweet potatoes in your diet. They are rich in beta-carotene and, when ingested, are converted into vitamin A, a prime factor in keeping skin touchably soft, says Lisa Drayer, MA, RD, and nutritionist. Not a potato person? Carrots will do the trick, too.
Kiwi
Any food with lots of vitamin C, like kiwi, oranges, and grapefruit, is a big skin saver, according to Drayer. Vitamin C stimulates collagen synthesis and protects against wrinkles. In a study done by the American Journal of Clinical Nutrition, women who had a diet high in vitamin C foods had noticeably less dryness and fewer wrinkles.
Dark Chocolate
Dark chocolate.This has to be too good to be true, right? Wrong! Drayer says enjoying a small piece of dark chocolate will provide high levels of cocoa flavanols, which have been associated with softer, more hydrated skin. Notice we said small. Eating a jumbo Hershey's bar probably won't make you look or feel very good after the fact.
Yogurt
Yogurt makes your skin and nails glow, according to Paula Simpson, international nutritionist and beauty expert. It's a good source of protein and has been found in clinical studies to help stimulate fat metabolism and whittle your waistline. An added bonus: Drayer says thanks to the biotin found in yogurt, it helps increase nail strength.
Nuts and Seeds
Snack on some almonds or sunflower seeds, says Robyn Flipse, MS, RD. They contain anti-inflammatory and immunity-enhancing nutrients, including vitamin E, that help reduce skin flare-ups.
Sweet Potatoes
Keep your skin silky smooth by including sweet potatoes in your diet. They are rich in beta-carotene and, when ingested, are converted into vitamin A, a prime factor in keeping skin touchably soft, says Lisa Drayer, MA, RD, and nutritionist. Not a potato person? Carrots will do the trick, too.
Kiwi
Any food with lots of vitamin C, like kiwi, oranges, and grapefruit, is a big skin saver, according to Drayer. Vitamin C stimulates collagen synthesis and protects against wrinkles. In a study done by the American Journal of Clinical Nutrition, women who had a diet high in vitamin C foods had noticeably less dryness and fewer wrinkles.
Dark Chocolate
Dark chocolate.This has to be too good to be true, right? Wrong! Drayer says enjoying a small piece of dark chocolate will provide high levels of cocoa flavanols, which have been associated with softer, more hydrated skin. Notice we said small. Eating a jumbo Hershey's bar probably won't make you look or feel very good after the fact.
Yogurt
Yogurt makes your skin and nails glow, according to Paula Simpson, international nutritionist and beauty expert. It's a good source of protein and has been found in clinical studies to help stimulate fat metabolism and whittle your waistline. An added bonus: Drayer says thanks to the biotin found in yogurt, it helps increase nail strength.
Nuts and Seeds
Snack on some almonds or sunflower seeds, says Robyn Flipse, MS, RD. They contain anti-inflammatory and immunity-enhancing nutrients, including vitamin E, that help reduce skin flare-ups.
Tuesday 15 November 2011
How Does Stretching and Yoga Helps?
Chronic back pain is hardly life-threatening, but it’s an evil we can all do without. Thankfully, a study reported in the Archives of Internal Medicine reveals that there are now ways to treat or, at least, minimize chronic back pain without emptying your bank account.
In an effort to determine which method would have the most effect on chronic back pain, the researchers studied 228 adults who all suffered from back pain, randomly dividing them into three groups. Each group was assigned a method to work with for a specific span of time. One group (91 participants) was tasked with doing yoga once a week for 12 weeks. Another group (92 participants) was tasked to attend stretching classes once a week for 12 weeks. The last group (45 participants) was, in turn, given the self-help book method of treatment.
Which group do you think fared the best?
Upon analysis of the results, the researchers found out that all three methods had, in varying degrees, contributed to minimizing chronic back pain. Between those who did yoga and those who performed stretching exercises, there appeared to be “no statistically or clinically significant differences” at all. However, both groups did turn out to be surperior over the last group, which only relied on a self-help book.
Apparently, the two methods’ advantage over the self-help solution was their physical component. According to the researchers, “physical activity involving stretching, regardless of whether it is achieved using yoga or more conventional exercises, has moderate benefits in individuals with moderately impairing low back pain. Finding similar effects for both approaches suggests that yoga's benefits were largely attributable to the physical benefits of stretching and strengthening the muscles and not to its mental components."
So whether you choose yoga or stretching, the point is to get moving. Chronic back pain is something anyone can deal with but it’s not something you have to live with.
source:Femalenetwork
In an effort to determine which method would have the most effect on chronic back pain, the researchers studied 228 adults who all suffered from back pain, randomly dividing them into three groups. Each group was assigned a method to work with for a specific span of time. One group (91 participants) was tasked with doing yoga once a week for 12 weeks. Another group (92 participants) was tasked to attend stretching classes once a week for 12 weeks. The last group (45 participants) was, in turn, given the self-help book method of treatment.
Which group do you think fared the best?
Upon analysis of the results, the researchers found out that all three methods had, in varying degrees, contributed to minimizing chronic back pain. Between those who did yoga and those who performed stretching exercises, there appeared to be “no statistically or clinically significant differences” at all. However, both groups did turn out to be surperior over the last group, which only relied on a self-help book.
Apparently, the two methods’ advantage over the self-help solution was their physical component. According to the researchers, “physical activity involving stretching, regardless of whether it is achieved using yoga or more conventional exercises, has moderate benefits in individuals with moderately impairing low back pain. Finding similar effects for both approaches suggests that yoga's benefits were largely attributable to the physical benefits of stretching and strengthening the muscles and not to its mental components."
So whether you choose yoga or stretching, the point is to get moving. Chronic back pain is something anyone can deal with but it’s not something you have to live with.
source:Femalenetwork
Wednesday 9 November 2011
Pace Your Eating Habits
Here's a reminder for both you and your family members. Decrease your portion size, but eat more often. Many fast-food joints offer value meals that include food we don’t need, like soda.
Fast-food fare has concentrated calories that create denser energy you must sweat off. Don’t go for second servings. Avoid the promos offering larger sizes at discounted rates; these only make you eat more.
Saturday 5 November 2011
Take Breakfast Seriously
Make sure your hubby and kids have full bellies before they leave the house each morning. Breakfast is a signal to the body to return to digesting food properly. If you continue with the fast from the previous night’s meal, the body takes that as a sign to store more fat.
Missing breakfast also means denying the body a certain amount of energy, making it less efficient. And remember that when we’re ravenous, we tend to eat larger portions of food.
Tuesday 1 November 2011
What's in Your Gym Bag?
Whether you exercise at the gym, outdoors, or in the comfort of your home, choosing the right exercise gear should be a priority. Why? Wearing workout-specific sneakers and clothing will not only lower your risk of injury, it will also keep you comfortable and make working out a more enjoyable experience. Check out our list of useful workout gear.
1. Sport-Specific Sneakers. Choose the appropriate athletic shoe for your workout to help prevent injuries, such as blisters and shin splints. For example, if you're a walker, be sure to purchase walking sneakers, which are flexible and relatively flat. If you're doing cross training, buy shoes that are sturdier. Make sure to try on workout sneakers with the socks that you plan to exercise in. For more on socks, see number 4 below.
2. Breathable Workout Clothing. The clothes you wear while exercising are just as important as what you wear on your feet. Workout clothing should provide both comfort and coverage and be made of a material that's lightweight and breathable. Your best bet? Exercise apparel that is made with special moisture-wicking fabrics will keep you cool and dry. Safety can be important as well, especially if you enjoy walking or jogging outdoors early in the morning or in the evening. Wear colorful or light-colored workout clothing with reflective material to stay visible.
3. Supportive Sports Bra. Attention ladies: A good sports bra is a must! Some workout shirts have built-in sports bras, but if they don't, or you're bigger-breasted, be sure to choose a supportive bra that has a T-back or racer-back design to keep the straps from slipping off your shoulders. Many sports bras also come with special venting systems and are made with wicking material to soak up sweat while you work out.
4. Synthetic Socks. Choose synthetic socks over cotton ones because they soak up moisture and keep your feet dry and blister-free.
5. Reusable Water Bottle. It's essential that you stay hydrated while exercising - and that's true not just in hot weather. Drink some water before you start your workout and sip from your water bottle as needed during exercise to prevent dehydration and loss of electrolytes.
6. MP3 Player and Pedometer. Listening to music can help keep you motivated as you're exercising. Some portable music devices now include a built-in stopwatch and pedometer that records the number of steps, distance, pace, time, and calories burned during a workout.
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