How to Get Back on the Wagon
It happens — you over-indulged over the holidays, missed a few workouts and now you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is so 2009 — that's the Old You.
The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.
And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!
Rescue Me
When life throws you curveballs, you can dodge them or let them hit you right between the eyes. Sometimes, though, you don't get a choice. For the moments when you can't avoid them, create a "Rescue Me" list. What kinds of healthy activities make you feel better? How about enjoying a bubble bath, taking a walk, or getting a massage? The next time you're staring down a crisis, reach for the "Rescue Me" list, not a bag of chips.
Friday, December 31, 2010
Wednesday, December 29, 2010
Fill Up on Fiber
Fill Up on Fiber
We've all heard about the benefits of fiber for digestive health, but did you know it's also good for your metabolism? Soluble dietary fiber traps carbohydrates to slow their digestion, checks the rise of glucose after meals, and keeps insulin levels low. It can also help lower cortisol levels and aid in the body's natural disposal of excess estrogen. As if all those positive effects weren't enough, soluble fiber's sticky quality helps drag cholesterol out of the digestive tract, lowering your LDL cholesterol (the "bad" kind).
Another bonus is that most sources of soluble fiber also provide insoluble fiber — the kind that keeps things moving in our digestive tract. How do you know if you're getting enough fiber in your diet? Well, there are a couple of pretty obvious symptoms if you're not:
You're constipated. You should be having at least three bowel movements a week. If not, keep your chin up and try adding more fiber-filled foods, like fruits, vegetables, and whole grains, to your diet — see if that doesn't fix the plumbing!
You're often hungry. You could be hungry for a number of reasons, including emotional ones, but lack of fiber is a likely suspect. Fiber helps you feel full, and if you're not getting that warm, fuzzy, fullness feeling, it may be because you need to eat more — you guessed it! — fruits, vegetables, and whole grains.
So fiber can help keep you regular and make you feel full. The FDA also considers it to be a powerful fighter against cancer, diabetes, and heart disease as well as digestive disorders and obesity.
As a general rule, you should eat as many organic veggies and as much salad as you possibly can (dressing on the side, please!). This will help make you feel full and keep you from overeating other, more calorie-dense foods. Fill up!
Finding Fiber
Sure, eating more fiber sounds like a great idea, but how do you realistically work it in to your day? First, always choose whole-grain products like whole-wheat bread, whole-wheat pasta, and grains like bulgur and quinoa instead of white rice, white bread, and other refined-grain products. Also, follow these tips:
Start the day with whole-grain cereal.
When appropriate, eat vegetables raw, because cooking can reduce fiber content.
Avoid peeling fruits and vegetables when you can, because the skin contains a lot of fiber. (Just be sure to buy organic fruit so you can avoid nasty pesticides.)
Add beans to soups, stews, and salads.
Keep fresh fruit on hand for snacks.
We've all heard about the benefits of fiber for digestive health, but did you know it's also good for your metabolism? Soluble dietary fiber traps carbohydrates to slow their digestion, checks the rise of glucose after meals, and keeps insulin levels low. It can also help lower cortisol levels and aid in the body's natural disposal of excess estrogen. As if all those positive effects weren't enough, soluble fiber's sticky quality helps drag cholesterol out of the digestive tract, lowering your LDL cholesterol (the "bad" kind).
Another bonus is that most sources of soluble fiber also provide insoluble fiber — the kind that keeps things moving in our digestive tract. How do you know if you're getting enough fiber in your diet? Well, there are a couple of pretty obvious symptoms if you're not:
You're constipated. You should be having at least three bowel movements a week. If not, keep your chin up and try adding more fiber-filled foods, like fruits, vegetables, and whole grains, to your diet — see if that doesn't fix the plumbing!
You're often hungry. You could be hungry for a number of reasons, including emotional ones, but lack of fiber is a likely suspect. Fiber helps you feel full, and if you're not getting that warm, fuzzy, fullness feeling, it may be because you need to eat more — you guessed it! — fruits, vegetables, and whole grains.
So fiber can help keep you regular and make you feel full. The FDA also considers it to be a powerful fighter against cancer, diabetes, and heart disease as well as digestive disorders and obesity.
As a general rule, you should eat as many organic veggies and as much salad as you possibly can (dressing on the side, please!). This will help make you feel full and keep you from overeating other, more calorie-dense foods. Fill up!
Finding Fiber
Sure, eating more fiber sounds like a great idea, but how do you realistically work it in to your day? First, always choose whole-grain products like whole-wheat bread, whole-wheat pasta, and grains like bulgur and quinoa instead of white rice, white bread, and other refined-grain products. Also, follow these tips:
Start the day with whole-grain cereal.
When appropriate, eat vegetables raw, because cooking can reduce fiber content.
Avoid peeling fruits and vegetables when you can, because the skin contains a lot of fiber. (Just be sure to buy organic fruit so you can avoid nasty pesticides.)
Add beans to soups, stews, and salads.
Keep fresh fruit on hand for snacks.
Monday, December 27, 2010
Processed Foods
What Exactly Are "Processed Foods"?
Q: You've talked about avoiding processed foods, particularly nonorganic ones. What does all of this really mean? What should I be looking out for when I go food shopping?
A: Processed foods are a major contributor to weight gain, and they can harm your health in many ways, which is why it is imperative that you know how to spot them and avoid them.
Processed food is anything that has been altered from its natural state. It can be fruit that has been canned and blasted with chemical preservatives to make it last longer; it can be dehydrated fruits or vegetables, canned soda, or oils that have been chemically altered (hydrogenated) to increase their shelf life and enhance their flavor. It's also those pesky refined grains. Regardless of how they are used, most of the time these processed foods have been stripped of a large part of their true nutritional content. Some processed foods, however — like frozen or prechopped veggies — can be a godsend, saving us time when cooking. They may not be as ideal as food bought in season from a local farmers' market, but I'm a realist, and whole processed foods help us walk the right path to healthier lives.
The bad processed foods are those that are made with refined grains, vegetable oils, and added sugar. The thing about processed foods is that they can be harmful in many different ways. For example, you might think you're eating healthy by having a salad with bottled fat-free ranch dressing, and you'd never even think about the fact that the dressing contains chemical flavor enhancers, such as MSG. Nonorganic processed meats often contain sodium nitrate and nitrite, which may contribute to colon cancer and metabolic syndrome. But you probably don't think about that as you patiently wait for your number to be called at the deli counter. Are you starting to see the big picture?
The reality is, it's a lot easier to talk about avoiding processed foods than to actually avoid them! Look at it positively: Eating more whole foods means eating the things we were meant to eat in the first place — things that have a real life and have a "mother." We should be eating fresh fruits, vegetables, organic lean meats, organic dairy, and whole grains. All that other stuff is full of empty calories that will do nothing but hinder our ability to reach a state of maximum health and wellness.
If you shop at an all-organic market or food co-op, you're already taking a step in the right direction; however, you still need to look out for processed foods. Check the labels on all the foods you buy. If you see any ingredients that look questionable, don't buy the food! If you see an unpronounceable list of ingredients that look like gibberish, put the item back on the shelf! Go with foods that are truly natural and contain minimal ingredients. More specifically, don't buy anything containing:
Anything not 100 percent whole wheat
Trans fats or hydrogenated oils
Corn syrup or high-fructose corn syrup
A chemical
MSG
Butylated hydroxyanisole (BHA)
Sodium nitrate or nitrite
Sodium benzoate
Potassium benzoate
Q: You've talked about avoiding processed foods, particularly nonorganic ones. What does all of this really mean? What should I be looking out for when I go food shopping?
A: Processed foods are a major contributor to weight gain, and they can harm your health in many ways, which is why it is imperative that you know how to spot them and avoid them.
Processed food is anything that has been altered from its natural state. It can be fruit that has been canned and blasted with chemical preservatives to make it last longer; it can be dehydrated fruits or vegetables, canned soda, or oils that have been chemically altered (hydrogenated) to increase their shelf life and enhance their flavor. It's also those pesky refined grains. Regardless of how they are used, most of the time these processed foods have been stripped of a large part of their true nutritional content. Some processed foods, however — like frozen or prechopped veggies — can be a godsend, saving us time when cooking. They may not be as ideal as food bought in season from a local farmers' market, but I'm a realist, and whole processed foods help us walk the right path to healthier lives.
The bad processed foods are those that are made with refined grains, vegetable oils, and added sugar. The thing about processed foods is that they can be harmful in many different ways. For example, you might think you're eating healthy by having a salad with bottled fat-free ranch dressing, and you'd never even think about the fact that the dressing contains chemical flavor enhancers, such as MSG. Nonorganic processed meats often contain sodium nitrate and nitrite, which may contribute to colon cancer and metabolic syndrome. But you probably don't think about that as you patiently wait for your number to be called at the deli counter. Are you starting to see the big picture?
The reality is, it's a lot easier to talk about avoiding processed foods than to actually avoid them! Look at it positively: Eating more whole foods means eating the things we were meant to eat in the first place — things that have a real life and have a "mother." We should be eating fresh fruits, vegetables, organic lean meats, organic dairy, and whole grains. All that other stuff is full of empty calories that will do nothing but hinder our ability to reach a state of maximum health and wellness.
If you shop at an all-organic market or food co-op, you're already taking a step in the right direction; however, you still need to look out for processed foods. Check the labels on all the foods you buy. If you see any ingredients that look questionable, don't buy the food! If you see an unpronounceable list of ingredients that look like gibberish, put the item back on the shelf! Go with foods that are truly natural and contain minimal ingredients. More specifically, don't buy anything containing:
Anything not 100 percent whole wheat
Trans fats or hydrogenated oils
Corn syrup or high-fructose corn syrup
A chemical
MSG
Butylated hydroxyanisole (BHA)
Sodium nitrate or nitrite
Sodium benzoate
Potassium benzoate
Saturday, December 25, 2010
How Do You Feel?
It's Christmas afternoon. It's snowing. At this point, how do you feel about your December diet progress? I think I know the answer. It's time to look forward and start thinking about how to establish a good routine for yourself again - so the scale numbers go south. Get over your lack of progress and start focusing on what you can and will accomplish in the coming weeks.
Friday, December 24, 2010
Holiday Portions
Pay Attention to Size
To keep your portions under control, why not use a smaller plate to keep your serving size down. Then your choices at the table won't be piled up high to tempt you. Also, remember three ounces of meat is about the size of a deck of cards, one ounce of cheese is about four dice, and 1/2 cup of pasta or grain is about 1/2 of a baseball. Keeping those portion sizes in mind can help you when you're in line at the buffet table.
To keep your portions under control, why not use a smaller plate to keep your serving size down. Then your choices at the table won't be piled up high to tempt you. Also, remember three ounces of meat is about the size of a deck of cards, one ounce of cheese is about four dice, and 1/2 cup of pasta or grain is about 1/2 of a baseball. Keeping those portion sizes in mind can help you when you're in line at the buffet table.
Wednesday, December 22, 2010
J Micheals Tips to Survive the Holidays
Smart Tips to Help You Enjoy the Holiday Season
Q: Besides struggling to steer clear of all the tempting foods, I'm worried about sticking to my workouts while I'm traveling and staying with family. I'm doing so well — how can I avoid falling off the wagon during the holidays?
A: Oh, the holiday 15! 'Tis the season that begets the New Year's resolution: "I swear I'll never do that again." First off — you're not alone! So many of us go through the same stuff every year: stress because of family tensions, traveling, being away from our routine, whatever — and it's anything but easy. But here's the good news: You can stick to your weight-loss program during the holidays, and I'm going to give you a few tips on how to do it.
Diet:
Never arrive at a party hungry. Eat beforehand so you aren't tempted by the caloric buffet.
When you're at a party, don't hang out by the food. Socialize in another room entirely if you can — make the holidays about good company and conversation instead of eggnog and fruitcake.
Take matters into your own hands. Bring a healthy dish to a party or event so you know that at least one item won't be filled with fat and calories. Don't worry — this is not offensive! It's a thoughtful gift for the host or hostess, and proactive on your part.
Don't binge, but do indulge a tiny bit. You can't totally deprive yourself or you'll be miserable. Trying to abstain completely from treats, not only during the holidays but in your everyday life, is a surefire recipe for disaster. However, give yourself limits — have one treat, and work it into your calorie allowance for the day.
Exercise:
When you're out of town or away from home, DO NOT stop exercising. Bring exercise DVDs with you when you travel, or pack resistance bands in your luggage so you can continue to tone up on the road. Locate a nearby gym and pay the nominal fee to work out during the time you're away. Whatever it takes — just keep moving!
Incorporate the whole family. Get a game of touch football going, play tag with the kids, go cross-country skiing — whatever encourages your family to get outdoors and be healthy together.
Head games:
Avoid saboteurs. If a particular member of your family always brings you down or ridicules your lifestyle decisions, avoid him or her! Limit your conversation with that person. If friends or relatives can't be supportive of you and your weight-loss goals, don't share the details of your life with them. Then they won't be able to berate or criticize you.
When it comes to family members who push food on you, be prepared to hold firm. This is about doing something for you, so don't worry about pleasing everybody else. Communicate with your loved ones ahead of time about your effort to lose weight and your desire for their support, and teach them how to help you.
Bring motivational material with you if you're walking into temptation. Keep a picture of you at a slimmer time or even a celebrity photo at hand to keep you inspired.
All of that said, if you do fall off the wagon, what's the worst-case scenario? You'll gain 5 or 10 pounds. This is not a tragedy. Hang in there. Give yourself a little credit — any pound gained is a pound that can be lost. Do NOT beat yourself up — just get back to work!
Happy holidays, guys!
Q: Besides struggling to steer clear of all the tempting foods, I'm worried about sticking to my workouts while I'm traveling and staying with family. I'm doing so well — how can I avoid falling off the wagon during the holidays?
A: Oh, the holiday 15! 'Tis the season that begets the New Year's resolution: "I swear I'll never do that again." First off — you're not alone! So many of us go through the same stuff every year: stress because of family tensions, traveling, being away from our routine, whatever — and it's anything but easy. But here's the good news: You can stick to your weight-loss program during the holidays, and I'm going to give you a few tips on how to do it.
Diet:
Never arrive at a party hungry. Eat beforehand so you aren't tempted by the caloric buffet.
When you're at a party, don't hang out by the food. Socialize in another room entirely if you can — make the holidays about good company and conversation instead of eggnog and fruitcake.
Take matters into your own hands. Bring a healthy dish to a party or event so you know that at least one item won't be filled with fat and calories. Don't worry — this is not offensive! It's a thoughtful gift for the host or hostess, and proactive on your part.
Don't binge, but do indulge a tiny bit. You can't totally deprive yourself or you'll be miserable. Trying to abstain completely from treats, not only during the holidays but in your everyday life, is a surefire recipe for disaster. However, give yourself limits — have one treat, and work it into your calorie allowance for the day.
Exercise:
When you're out of town or away from home, DO NOT stop exercising. Bring exercise DVDs with you when you travel, or pack resistance bands in your luggage so you can continue to tone up on the road. Locate a nearby gym and pay the nominal fee to work out during the time you're away. Whatever it takes — just keep moving!
Incorporate the whole family. Get a game of touch football going, play tag with the kids, go cross-country skiing — whatever encourages your family to get outdoors and be healthy together.
Head games:
Avoid saboteurs. If a particular member of your family always brings you down or ridicules your lifestyle decisions, avoid him or her! Limit your conversation with that person. If friends or relatives can't be supportive of you and your weight-loss goals, don't share the details of your life with them. Then they won't be able to berate or criticize you.
When it comes to family members who push food on you, be prepared to hold firm. This is about doing something for you, so don't worry about pleasing everybody else. Communicate with your loved ones ahead of time about your effort to lose weight and your desire for their support, and teach them how to help you.
Bring motivational material with you if you're walking into temptation. Keep a picture of you at a slimmer time or even a celebrity photo at hand to keep you inspired.
All of that said, if you do fall off the wagon, what's the worst-case scenario? You'll gain 5 or 10 pounds. This is not a tragedy. Hang in there. Give yourself a little credit — any pound gained is a pound that can be lost. Do NOT beat yourself up — just get back to work!
Happy holidays, guys!
Friday, December 17, 2010
Stop Grazing
How to Stop Grazing Throughout the Day
Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone, working on the computer, or watching TV — is the downfall of many committed dieters, but it doesn't have to be.
If you're piling on pounds because you eat when you're distracted or bored rather than when you're actually hungry, try the following tactics to break the habit.
To curb daytime grazing:
Don't eat while you're standing up, in the car, on the go, or when you don't have time for a full, proper meal. If you sit down at mealtimes and pay attention to every bite, you'll be more relaxed; you'll notice when you're satisfied, which means that you'll be less likely to overeat — and you'll actually enjoy your food!
Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full.
To curb nighttime grazing:
Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated
Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone, working on the computer, or watching TV — is the downfall of many committed dieters, but it doesn't have to be.
If you're piling on pounds because you eat when you're distracted or bored rather than when you're actually hungry, try the following tactics to break the habit.
To curb daytime grazing:
Don't eat while you're standing up, in the car, on the go, or when you don't have time for a full, proper meal. If you sit down at mealtimes and pay attention to every bite, you'll be more relaxed; you'll notice when you're satisfied, which means that you'll be less likely to overeat — and you'll actually enjoy your food!
Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full.
To curb nighttime grazing:
Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated
Thursday, December 16, 2010
Get Moving
Move It!
It's a well-established fact that being active can reduce your risk of cancer. And all this time you thought I was just bossing you around — when I've actually been encouraging you to get healthier by reducing your risk of becoming ill! The American Cancer Society recommends at least 30 minutes of moderate to vigorous physical exercise on five or more days a week (which you're already doing if you're following my plan) for maximum benefits.
It's not hard to get motivated to peel that butt off the couch when you look at these numbers: A whopping 50 percent (at least!) of cancer deaths in the United States could be prevented if people just made small changes in their lifestyle and health habits. That works out to about 280,000 lives saved a year. As someone who has watched three loved ones battle with cancer, I can tell you these are not figures to take lightly.
Whether you're starting a new fitness regimen, or just renewing your commitment to being fit and healthy, think about how much you're doing for yourself and your loved ones by taking good care of the body you're in. Now, if that's not enough to push you through any exercise slump, I don't know what is!
Not All Exercises Are Created Equal
Engaging in any kind of physical activity is healthier than sitting on the couch downing chips. Activities like bowling, basketball, and golf are great for burning calories. But to see dramatic weight loss, you must do cardiovascular exercise. "Cardiovascular" is defined as any activity that is rhythmic, continuous, and requires large muscles, like those in the legs, back, and chest. While bowling, basketball, and golf get you moving, they're all characterized by start-and-stop movement . There's no reason to give up such sports, just be aware that you must also put in time at the track or on the treadmill.
It's a well-established fact that being active can reduce your risk of cancer. And all this time you thought I was just bossing you around — when I've actually been encouraging you to get healthier by reducing your risk of becoming ill! The American Cancer Society recommends at least 30 minutes of moderate to vigorous physical exercise on five or more days a week (which you're already doing if you're following my plan) for maximum benefits.
It's not hard to get motivated to peel that butt off the couch when you look at these numbers: A whopping 50 percent (at least!) of cancer deaths in the United States could be prevented if people just made small changes in their lifestyle and health habits. That works out to about 280,000 lives saved a year. As someone who has watched three loved ones battle with cancer, I can tell you these are not figures to take lightly.
Whether you're starting a new fitness regimen, or just renewing your commitment to being fit and healthy, think about how much you're doing for yourself and your loved ones by taking good care of the body you're in. Now, if that's not enough to push you through any exercise slump, I don't know what is!
Not All Exercises Are Created Equal
Engaging in any kind of physical activity is healthier than sitting on the couch downing chips. Activities like bowling, basketball, and golf are great for burning calories. But to see dramatic weight loss, you must do cardiovascular exercise. "Cardiovascular" is defined as any activity that is rhythmic, continuous, and requires large muscles, like those in the legs, back, and chest. While bowling, basketball, and golf get you moving, they're all characterized by start-and-stop movement . There's no reason to give up such sports, just be aware that you must also put in time at the track or on the treadmill.
Tuesday, December 14, 2010
Dealing with Stress
Stress Less and Lose Weight
I'm sure you've heard of the "fight-or-flight" response, and you probably know that it's the way your body reacts to danger or stress. But do you know what's behind the fight-or-flight response? It's actually hormones.
When you're faced with danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again.
This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. All that stress results in excess cortisol being built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods.
When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend to have hair-trigger epinephrine reactions and chronically high levels of cortisol.
You can help yourself keep cortisol in check by limiting caffeine intake to 200 mg a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight.
I'm sure you've heard of the "fight-or-flight" response, and you probably know that it's the way your body reacts to danger or stress. But do you know what's behind the fight-or-flight response? It's actually hormones.
When you're faced with danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again.
This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. All that stress results in excess cortisol being built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods.
When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend to have hair-trigger epinephrine reactions and chronically high levels of cortisol.
You can help yourself keep cortisol in check by limiting caffeine intake to 200 mg a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight.
Thursday, December 9, 2010
ABS
Work Your Abs
Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.
Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
Plank Twists
(intermediate)
Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.
A Note on Form
Before trying any type of plank exercise, review these tips on performance:
Be sure to focus on keeping your spine neutral (straight).
Keep your eyes focused on the ground in front of you.
Don't arch your back. Imagine that you are pulling your belly button up toward the ceiling.
Until you've mastered them, do these exercises in front of a mirror to check your form. You don't have to watch yourself the entire time — just check in, particularly toward the end of the interval or set, when your muscles start to fatigue.
Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.
Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
Plank Twists
(intermediate)
Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.
A Note on Form
Before trying any type of plank exercise, review these tips on performance:
Be sure to focus on keeping your spine neutral (straight).
Keep your eyes focused on the ground in front of you.
Don't arch your back. Imagine that you are pulling your belly button up toward the ceiling.
Until you've mastered them, do these exercises in front of a mirror to check your form. You don't have to watch yourself the entire time — just check in, particularly toward the end of the interval or set, when your muscles start to fatigue.
Tuesday, December 7, 2010
Organic on a Budget
Saving While Choosing Organic
Q: I understand the importance of eating organic; however, I just can't seem to fit it into my budget. I want to eat as healthily as possible, and I don't know what to do. What advice do you have?
A: I'm sure there are plenty of people out there who are facing this problem. Organics are extremely pricey — they can be anywhere from 20 to 100 percent more expensive than traditional foods and products. I would never tell you to waste your money on something that wasn't necessary, but I TRULY believe that organic foods have a significant impact not only on our health but also on the environment.
In a perfect world, we would buy everything organic — from our shampoo and conditioner to our coffee and produce — but I know that's not realistic for most people. So here are a few tips on creating an organic-conventional balance that will most certainly benefit your life and your pocketbook.
Buy store brands. Brands of organic foods and other products made by grocery store chains are often less expensive and can be found in the chains' multiple locations.
Order online. If you eat a lot of a certain organic food, why not order it in bulk? You might be able to get a volume discount. Here are some sources to consider.
Organic beef: www.mynaturalbeef.com
Home delivery of organic food: www.gobiofood.com or www.naturalgrocers.com
Various organic offerings: www.theorganicpages.com
Frequent your local farmers' market. If you go often enough and get to know the farmers, they can tell you when specific crops are coming in, when the abundance of those fruits and vegetables translates into lower prices.
Eat less meat. Bean-based meals can give you all the protein of beef, chicken, or fish at a fraction of the cost. You'll also lessen your exposure to toxic hormones and pesticides that build up in animal tissues.
Use coupons. Check out the many Web sites of organic companies to find coupons.
Try your hand at a vegetable patch. A tomato plant might cost a couple of bucks, but you'll end up with homegrown tomatoes worth $30 to $40. Multiply the savings by a whole garden and you may not have to worry about buying organic fruits and vegetables anymore
Q: I understand the importance of eating organic; however, I just can't seem to fit it into my budget. I want to eat as healthily as possible, and I don't know what to do. What advice do you have?
A: I'm sure there are plenty of people out there who are facing this problem. Organics are extremely pricey — they can be anywhere from 20 to 100 percent more expensive than traditional foods and products. I would never tell you to waste your money on something that wasn't necessary, but I TRULY believe that organic foods have a significant impact not only on our health but also on the environment.
In a perfect world, we would buy everything organic — from our shampoo and conditioner to our coffee and produce — but I know that's not realistic for most people. So here are a few tips on creating an organic-conventional balance that will most certainly benefit your life and your pocketbook.
Buy store brands. Brands of organic foods and other products made by grocery store chains are often less expensive and can be found in the chains' multiple locations.
Order online. If you eat a lot of a certain organic food, why not order it in bulk? You might be able to get a volume discount. Here are some sources to consider.
Organic beef: www.mynaturalbeef.com
Home delivery of organic food: www.gobiofood.com or www.naturalgrocers.com
Various organic offerings: www.theorganicpages.com
Frequent your local farmers' market. If you go often enough and get to know the farmers, they can tell you when specific crops are coming in, when the abundance of those fruits and vegetables translates into lower prices.
Eat less meat. Bean-based meals can give you all the protein of beef, chicken, or fish at a fraction of the cost. You'll also lessen your exposure to toxic hormones and pesticides that build up in animal tissues.
Use coupons. Check out the many Web sites of organic companies to find coupons.
Try your hand at a vegetable patch. A tomato plant might cost a couple of bucks, but you'll end up with homegrown tomatoes worth $30 to $40. Multiply the savings by a whole garden and you may not have to worry about buying organic fruits and vegetables anymore
Monday, December 6, 2010
Food Additives
Ditch Toxic Food Additives!
Did you know that processed foods make up almost 60 percent of our diet? That's a lot of food! For the good of your health, now and in the future, it's time to get rid of processed foods that contain harmful additives.
"Antinutrients" are foods that don't deliver any value to your diet, and here are the ones I want you to toss immediately: foods that contain artificial preservatives, colors, and flavorings. These additives pose health risks that aren't worth it when you can easily just say no!
Regarding artificial preservatives, you might ask, "How could an idea with such a good intention — to prevent spoilage and food poisoning — go so incredibly wrong?" Well unfortunately for us, most preservatives are bad news. A common preservative, BHA, is found in hundreds of foods, including cereals, sweets, and snack foods, and is "reasonably anticipated to be a human carcinogen" by the FDA. Incredibly, though, it's still deemed safe. That's not what I'd want to put into my body, and you shouldn't want to either.
Instead: When you're at the grocery store, check packages for signs of BHA, which also goes by the names anisole, butylated hydroxyl-; antioxyne B; antrancine 12; butylhydroxyanisole; tert-butyl hydroxyansiole; embanox; nepantiox 1-F; phenol, tert-butyl-4-methoxy; phenol, (1,1-dimethylethyl)-4-methoxy-; sustane 1-F; and tenox BHA. Long list to memorize, huh? Better just to avoid BHA by staying away from processed foods altogether.
The same goes for artificial coloring. There has been an ongoing debate over whether there's a link between kids' behavior problems and artificial coloring and preservatives. One recent study showed that after preschoolers and grade school kids ate an additive-free diet for six weeks and then reintroduced additives to their diets, their hyperactivity levels rose dramatically. Artificial colors have also been linked to thyroid, adrenal, bladder, kidney, and brain cancer.
Instead: Always choose foods with the fewest artificial chemicals and colors for your kids. The worst color offenders are blue 1 and 2, green 3, red 3, and yellow 6. Choose color-free medication, and when you allow your kids a treat, make sure it's a small portion of the real thing, not something filled with fake colors and flavors. For example, give them real ice cream (small amount!) instead of a rainbow freezy pop.
Now we move on to our pals the glutamates, which are "flavor enhancers" added to foods to heighten the savory experience. They're produced by the hydrolysis of proteins, a process that "frees" the glutamates from the proteins. The most frequently talked about one is monosodium glutamate, or MSG, and it is in everything — canned foods, bouillon, ice cream, ranch dressing, corn chips, and the list goes on. MSG has been reported to cause headaches as well as more serious health conditions, and government regulations now require foods that contain it to be labeled "Contains MSG." While some glutamates exist in natural foods, like cheese and meat, the processed-food industry often adds multiple forms of glutamates — at times as many as four kinds — to pump up the flavor of a food and keep you craving more. High levels of free glutamates mess with your brain chemistry and nervous system big-time.
Instead: Don't be fooled by words like "natural flavor" and "spices"; foods marked like this may actually contain glutamates. Eliminate as many glutamates as possible from your diet, and explore ways to boost the natural flavors of foods. Fermented foods, wine, soy sauce, Parmesan cheese, anchovies, and ketchup are all naturally flavorful ways to enhance your dishes. Also, the cooking method you choose — roasting, smoking, or slow grilling — can make foods richer and more savory.
Not All Additives Are Evil
Food additives are tricky because sometimes they're necessary. Really, who wants to get a case of botulism? The key is to know which are the lesser of the evils. Some additives, like ascorbic acid (vitamin C), beta-carotene (a precursor to vitamin A), and inulin (a type of fiber used in many products, including cereals, granola bars, and yogurt), are safe and may even have health benefits.
Did you know that processed foods make up almost 60 percent of our diet? That's a lot of food! For the good of your health, now and in the future, it's time to get rid of processed foods that contain harmful additives.
"Antinutrients" are foods that don't deliver any value to your diet, and here are the ones I want you to toss immediately: foods that contain artificial preservatives, colors, and flavorings. These additives pose health risks that aren't worth it when you can easily just say no!
Regarding artificial preservatives, you might ask, "How could an idea with such a good intention — to prevent spoilage and food poisoning — go so incredibly wrong?" Well unfortunately for us, most preservatives are bad news. A common preservative, BHA, is found in hundreds of foods, including cereals, sweets, and snack foods, and is "reasonably anticipated to be a human carcinogen" by the FDA. Incredibly, though, it's still deemed safe. That's not what I'd want to put into my body, and you shouldn't want to either.
Instead: When you're at the grocery store, check packages for signs of BHA, which also goes by the names anisole, butylated hydroxyl-; antioxyne B; antrancine 12; butylhydroxyanisole; tert-butyl hydroxyansiole; embanox; nepantiox 1-F; phenol, tert-butyl-4-methoxy; phenol, (1,1-dimethylethyl)-4-methoxy-; sustane 1-F; and tenox BHA. Long list to memorize, huh? Better just to avoid BHA by staying away from processed foods altogether.
The same goes for artificial coloring. There has been an ongoing debate over whether there's a link between kids' behavior problems and artificial coloring and preservatives. One recent study showed that after preschoolers and grade school kids ate an additive-free diet for six weeks and then reintroduced additives to their diets, their hyperactivity levels rose dramatically. Artificial colors have also been linked to thyroid, adrenal, bladder, kidney, and brain cancer.
Instead: Always choose foods with the fewest artificial chemicals and colors for your kids. The worst color offenders are blue 1 and 2, green 3, red 3, and yellow 6. Choose color-free medication, and when you allow your kids a treat, make sure it's a small portion of the real thing, not something filled with fake colors and flavors. For example, give them real ice cream (small amount!) instead of a rainbow freezy pop.
Now we move on to our pals the glutamates, which are "flavor enhancers" added to foods to heighten the savory experience. They're produced by the hydrolysis of proteins, a process that "frees" the glutamates from the proteins. The most frequently talked about one is monosodium glutamate, or MSG, and it is in everything — canned foods, bouillon, ice cream, ranch dressing, corn chips, and the list goes on. MSG has been reported to cause headaches as well as more serious health conditions, and government regulations now require foods that contain it to be labeled "Contains MSG." While some glutamates exist in natural foods, like cheese and meat, the processed-food industry often adds multiple forms of glutamates — at times as many as four kinds — to pump up the flavor of a food and keep you craving more. High levels of free glutamates mess with your brain chemistry and nervous system big-time.
Instead: Don't be fooled by words like "natural flavor" and "spices"; foods marked like this may actually contain glutamates. Eliminate as many glutamates as possible from your diet, and explore ways to boost the natural flavors of foods. Fermented foods, wine, soy sauce, Parmesan cheese, anchovies, and ketchup are all naturally flavorful ways to enhance your dishes. Also, the cooking method you choose — roasting, smoking, or slow grilling — can make foods richer and more savory.
Not All Additives Are Evil
Food additives are tricky because sometimes they're necessary. Really, who wants to get a case of botulism? The key is to know which are the lesser of the evils. Some additives, like ascorbic acid (vitamin C), beta-carotene (a precursor to vitamin A), and inulin (a type of fiber used in many products, including cereals, granola bars, and yogurt), are safe and may even have health benefits.
Thursday, December 2, 2010
Sodium
Scientists in America have concluded that sodium consumption levels will need to decrease. Why? There have been more studies since 2005 which show that most individuals in the US should consume no more than 1500 mg of sodium per day for optimum health.
Most people consume well over twice the recommended amount of sodium. 1500 mg of sodium comes from a mere 2/3 teaspoon of salt per day. Most of this is found in processed foods and meals eaten in foodservice establishments.
The major sources of sodium intake from food in the US population are
yeast breads;
chicken and chicken mixed dishes;
pizza;
pasta and pasta dishes;
cold cuts;
condiments;
Mexican mixed dishes;
sausage,
franks,
bacon, and
ribs;
regular cheese;
grain-based desserts;
soups; and beef and beef mixed dishes
(Source: NCI, 2010).
Collectively, this group of foods contributes about 56 percent of the dietary sodium, or nearly 2000 mg per person per day.
The Dietary Guidelines will also emphasize the need for more potassium-rich foods in addition to lowering sodium in the diet for better blood pressure control.
Most people consume well over twice the recommended amount of sodium. 1500 mg of sodium comes from a mere 2/3 teaspoon of salt per day. Most of this is found in processed foods and meals eaten in foodservice establishments.
The major sources of sodium intake from food in the US population are
yeast breads;
chicken and chicken mixed dishes;
pizza;
pasta and pasta dishes;
cold cuts;
condiments;
Mexican mixed dishes;
sausage,
franks,
bacon, and
ribs;
regular cheese;
grain-based desserts;
soups; and beef and beef mixed dishes
(Source: NCI, 2010).
Collectively, this group of foods contributes about 56 percent of the dietary sodium, or nearly 2000 mg per person per day.
The Dietary Guidelines will also emphasize the need for more potassium-rich foods in addition to lowering sodium in the diet for better blood pressure control.
Wednesday, December 1, 2010
brown rice
The Benefits of Brown Rice
Q: Is brown rice really better for you? Also, is instant rice or slow-cooked rice more nutritious?
A: Brown rice is definitely more nutritious than white rice. White rice is processed so that the bran and germ layers are removed — this essentially robs the grain of its nutritional value because those layers are the ones that provide the most nutrients. Brown rice retains its outer bran layer, which provides six times the fiber of white rice — and that's NO joke. The bran also provides many vitamins and minerals that are lacking in white rice. Brown rice also has a nuttier flavor than white rice.
In terms of cooking, it doesn't make a huge difference which way you choose to make rice. Instant rice is cooked and then dried, which is why it cooks so fast. Although it's easier to use instant rice, the grain does lose some of its nutrition because of the double cooking. However, if you're short on time and need to use the instant, that's okay. I certainly don't always have the time to slow-cook brown rice, and I definitely don't expect you to either.
Think Beyond Rice
Brown rice is nice, but for a little variety why not choose another food that packs a powerful, nutritious punch? Quinoa (pronounced KEEN-wah) is an amino acid-rich seed that is full of vitamins, minerals, and protein. It has a light, fluffy, crunchy texture and a slightly nutty flavor when cooked. While the ancient Incans called it "the Mother of Grains," it's actually a relative of spinach. Just boil it like rice until it's soft and serve. Look for it at your local health food store or major grocery stores and give it a try tonight.
Q: Is brown rice really better for you? Also, is instant rice or slow-cooked rice more nutritious?
A: Brown rice is definitely more nutritious than white rice. White rice is processed so that the bran and germ layers are removed — this essentially robs the grain of its nutritional value because those layers are the ones that provide the most nutrients. Brown rice retains its outer bran layer, which provides six times the fiber of white rice — and that's NO joke. The bran also provides many vitamins and minerals that are lacking in white rice. Brown rice also has a nuttier flavor than white rice.
In terms of cooking, it doesn't make a huge difference which way you choose to make rice. Instant rice is cooked and then dried, which is why it cooks so fast. Although it's easier to use instant rice, the grain does lose some of its nutrition because of the double cooking. However, if you're short on time and need to use the instant, that's okay. I certainly don't always have the time to slow-cook brown rice, and I definitely don't expect you to either.
Think Beyond Rice
Brown rice is nice, but for a little variety why not choose another food that packs a powerful, nutritious punch? Quinoa (pronounced KEEN-wah) is an amino acid-rich seed that is full of vitamins, minerals, and protein. It has a light, fluffy, crunchy texture and a slightly nutty flavor when cooked. While the ancient Incans called it "the Mother of Grains," it's actually a relative of spinach. Just boil it like rice until it's soft and serve. Look for it at your local health food store or major grocery stores and give it a try tonight.
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