If you’ve struggled with dieting previously, one of the reasons you probably gave up before reaching your weight loss goals was simple boredom. “Healthy” food—as most of us think about it—can be bland and monotonous and is either difficult to prepare or so repetitive that after a week we’re craving a big bacon cheeseburger. That is why those expensive meal preparation services are popular—they take the hard work out of cooking healthy meals and just let you toss a bunch of ingredients together in minutes!
You hear the word “inflammation” and you might think of a sprained ankle or swollen feet after a hard day’s work, but inflammation is much more common (and more harmful) than that. Any of the soft tissues in your body can become inflamed and you may not even know it. This type of inflammation has been linked to depression, weight gain, skin conditions, the speed with which Alzheimer’s progresses, and even heart disease. Scientists are even studying the effects of inflammation related to COVID-19 infections.
Is carb cycling just another dieting fad or is there real science to back up the claim that carb cycling can help you burn fat?
What is Carb Cycling?
For years, dieters have been hammered by the notion that carbohydrates are “bad” if you’re trying to lose weight. That, it turns out, is not entirely true. No nutritional group is essentially “bad (or essentially “good”).
The holidays always seem to be right around the corner. Often that means we are either trying to slim down for the annual gatherings with family and friends or shed excess pounds we’ve put on through indulging in once-a-year treats. But, with a little willpower, a few good recipes, and a plan you can jump-start and maintain weight loss before, during, and especially after the holiday season.
We’ve all heard the recurring mantra that we are what we eat. However, there is a growing body of scientific evidence that shows the very real effects specific foods, eating patterns, and dietary plans have on our body, our health, and our ability to resist common disease. Indeed, this food-based approach to total wellness is the very basis of a new book (Eat to Beat Disease) by author, researcher, and physician William Li.
A food diary is a tried and trusted tool many weight loss programs use to help track calories. Whether it’s a little notebook you keep in your pocket or an app on your phone, the point of these food diaries is to help you see just how much you’ve eaten (and how much you need to move in order to burn those calories off).
Belly fat is a frustrating foe. Not only is it the number one target of most individuals who want to lose excess weight, it’s also been linked to serious health concerns, like heart disease. But belly fat is stubborn. You can’t really eliminate it with exercise alone (though some exercises are more helpful than others).
Why Do People Overeat?
Overeating is different than stress eating. Often overeating is carried through to adulthood from habits we learned as children. Those old mantras of “clean your plate” and the tales about the “starving children around the world” we all heard really do have a mental impact on us. We feel that we have to eat everything in front of us or must eat until we’re uncomfortably full.
Eating for Comfort
According to new data from the American Psychological Association 38% of American Adults report overeating or eating unhealthy foods because of stress within the last month. 49% of those Americans report stress eating at least once a week or more! In those situations, the comfort food we typically grab is fatty fried foods, high starch foods, carbohydrate-loaded sweets, and anything that gives us that temporary “buzz” or “calm” sensation we experience from highjacking our digestive system. While occasional stress eating isn’t enough to throw a regular diet off the rails, that bi-weekly binging or once-a-week cheat can really undermine all the success we’ve previously achieved.
For generations we have been trained to associate “meat” with “protein.” How many of us grew up with steak, chicken or fish as staples on our dinner tables? Advertising agencies have worked hard to reinforce that artificial bond and make beef “what’s for dinner.” But as we begin to search for healthier, alternative diets, diets that will help us lose weight, feed our bodies with good nutrition, and even diets that have less of an environmental impact, many of us have turned to plant-based proteins. Why?
While cheating is a no-no in many circumstances (from high school history tests to marriage) there are some instances where cheating is not only okay but absolutely essential for your success. Specifically, allowing yourself to cheat may actually help you stick with your diet plan and lose the unwanted weight you’ve been trying to shed.
Everybody is looking for an easy way to lose weight on the run. We have to. Our lives have become much more active than ever before. Work, kids, hobbies, and the dreaded commute take up most of our day, adding stress and limiting the amount of time we can spend on ourselves—both of which are bad for our waistlines.
Here are 4 tips that can help you lose weight on the run no matter how busy your life is.
Did you know distracted dining could be contributing to your weight gain? Recent research shows that how we relate to food—even as we eat it—may have a much more dramatic effect on our waistlines that we’ve ever thought before. One study even suggests that distracted dining is as deadly as distracted driving!
There are lots of diet plans out there. Many are formulated only to drop pounds, without taking into account how to also nourish your body. Here are 5 key tips to help you eat in a way that will fuel and satisfy your body for maximum results. When you give your body what it needs and stop overloading it with the wrong foods, you will lose weight!
The nutrition facts panel on the foods you buy may say 100 calories per serving, but if you are eating more than one serving you could easily double or triple your calorie intake without realizing it. If you are not measuring your cereal, weighing your salmon fillet, or counting your chips, you are probably not eating the suggested serving size. All those uncounted calories could be sabotaging your weight loss efforts. Here’s how to make the numbers work for you!
Ah summer: warm weather, long days, and outdoor fun. But if shorts and tank tops have you feeling nervous about the approaching months because of your weight, now is the time to do something about that. Start this summer with renewed confidence and these six smart strategies to shed pounds.
Transform your relationship with food into a healthy one and you’ll set yourself up for a lifetime of success!
There are many events in our lives that shape who we are and who we will become. Food has a way of becoming integrated with these events and the feelings and memories that surround them.
A lot of dieters dread Thanksgiving, thinking they only have two choices:
1) join in the festivities and pay the price with an expanding waistline or
2) stick to a diet and be miserable while everyone else chows down
Since Thanksgiving is centered around a lavish dinner, where traditionally we give thanks by eating as much as we can, it can be a dieter’s nightmare. But here are five tips to keep you both slim and sane.
After Halloween, Thanksgiving is the next big diet buster holiday. You may be dreading the thought of overindulging or missing out of the fun. Here’s some tips to make sure you enjoy your Thanksgiving celebration.
DO! Even though, as the saying goes, you can’t out-train a bad diet, it’s still a great idea to get a pre-Thanksgiving workout. Not only will it mitigate the caloric impact, but you’ll feel stronger and will be more likely to make healthy choices.
DON’T! Don’t skip breakfast or lunch, trying to save all your calories for the big dinner. You’ll end up starving and could eat more than you might have all day.
DO! Focus on family, togetherness, gratefulness and all the other intangible aspects of the holiday, instead of just making it all about the food.
DON’T! Don’t load up on the simple carbs and sugary food. Worst offenders? Stuffing, bread and butter, canned cranberry sauce, anything with “casserole” in the name, and pecan pie.
DO! Enjoy lean turkey, vegetables, roasted potato, salad, and perhaps a little sliver of pumpkin pie. We want you to enjoy your dinner without overdoing it. If you’re the cook, you have even more opportunity to make the dinner more healthful for your family by limiting sugar, oil and butter in the preparation.
DON’T! Don’t reach for the alcohol. It will add calories and stimulate your appetite, as well as impairing your judgment on whether second helpings are a good idea (they’re not).
DO! Eat slowly, and savor every bite. Instead of rushing through your dinner to get to the next full plate of food before you feel too stuffed, just reward yourself by relishing every bite of your holiday favorites.
DON’T! Don’t feel as though indulging at Thanksgiving has ruined your diet and you might as well give up until January. Be realistic. This is a time of year when there will be a lot of temptation, so try to adopt a 80/20 mindset. Keep up your healthy diet at least 80% of the time, and allow some room for indulgences.
DO! Get back on track as soon as possible. Take a walk after dinner or start the next day off with a nutritious breakfast and a workout.
First of all, what are probiotics? While they are generally described as “good bacteria,” the World Health Organization officially classifies probiotics as “any living microorganism that has a health benefit when ingested.” Many types of bacteria (such as the more commonly known L. Acidophilus and Bifidobacteria) are probiotics and even some types of yeast (such as Saccharmyces) can act as probiotics. And what health benefits do these microorganisms provide?
If you are like most people, you probably eat the same meals daily or weekly, because they might be easy dishes, favorite foods, or just familiar foods. For example, we’ve heard many dieters tell us that they eat the same thing for breakfast every morning because it makes it easy to maintain a healthy habit. But here’s an idea: switch it up!
Stress is often the reason that we overeat or turn to food for comfort. When you’re feeling stressed, the idea of sitting cross-legged, doing nothing might seem silly or pointless. But what if meditation could help you resist temptation and make healthier choices?
Perhaps you’ve heard the old joke that calories don’t count when no one sees you eat them. While we may sagely agree that this is nonsense, we do sometimes live as if it is true. We grab free food samples while shopping, eat some of the kids’ leftovers, or sneak a snack in the office break room. And those don’t really count, right?
Eating breakfast can help you eat less the whole day. Leptin is a hormone that suppresses appetite. Meg Jordan, PhD., R.N, says that eating breakfast “ensures our body’s leptin production.” Studies correlate that those who eat breakfast, eat fewer calories throughout the day. What’s the best breakfast to eat? You should aim to consume complex carbohydrates, fiber and protein. Here are some of our favorite healthy breakfasts and some suggestions on how to grab a good breakfast even on your busiest mornings.
Enjoy Holiday Favorites the Heathy Way
Raw cocoa has a lot of health benefits. It has a high concentration of antioxidants, which can do everything from help prevent cancer and heart disease, to fight aging in general. The polyphenols and flavanols in cocoa have potential health benefits for the skin, the brain, and cardiovascular system.
Americans consume an average of 32 teaspoons of added sugar each day. According to the USDA, sugar is the number one food additive. Sure it’s in jam, ice cream, and cereal. But it’s also in pizza, bread, processed meats, boxed meals, soup, crackers, spaghetti sauce, canned vegetables, yogurt, ketchup, salad dressing,