For anyone who's trying to get in shape and stay that way, yogurt's packs a terrific weight maintenance punch. Here are some Rules of the Road when considering integrating yogurt into your nutrition plan.
1) What to Look For on the Label: in a 6 oz serving, make certain you're getting 100-150 cals; 3.5 grams or less of fat; saturated fat 2.5 grams or less; protein at least 8-10 gr; sugar 20 gr or less; calcium at least 20% RDA; Vit D at least 20% of RDA.
2) High Protein Yogurts are Great: The Greek and Icelandic yogurts are concentrated, nonfat or low fat, and have a whopping 16 gr protein per container. If you get them non-flavored, they have less than 10 gr of sugar. I like to add a tsp or two of chopped walnuts or sliced almonds, flaxseed and blueberries. That makes for a great meal or mid-afternoon snack.
3) Yogurt's Loaded with Vitamins: A single serving provides potassium, phophorous, riboflavin, iodine, zinc, vitamin B5 (pantothenic acid) and vit B12. Vegetarian women are short on B12 which is found mostly in animal products. One eight oz serving contains 1.4 micrograms of B12, 60% of what adult women need.
4) Yogurt May Help You Shed Pounds: Researchers at U of Tenn found that women who ate yogurt a couple of times a day (up to 18 ozs) dropped 22% more weight and 81% more belly fat than women who didn't. Calcium in yogurt helps cells shed the belly weight by preventing stress hormone from packing on the ab fat.View Thread
Both oils contain healthy monounsaturated fats but canola actually has less saturated fat than olive oil. Canola is more versatile for cooking. It can be heated to a much higher temperature than other oils before it smokes, and it has a mild flavor for baking and salad dressing. The bottom line is that both are great oils and when used in moderation in your diet, they provide high quality fat calories integral to healthy nutrition.View Thread
Table salt is getting a lot of competition from the new guy on the block--- sea salt. The hype about sea salt is that they claim it contains trace minerals that table salt doesn't have. Truth is, those minerals are in such a low quantity that they don't make a difference to your health. The interesting news is that because sea salt has a much more intense flavor, you end up using less of it. That's great for the prevention of high blood pressure and heart disease.View Thread
Most of you are diligently reading food labels as you purchase items at the store. Lo and behold new research shows that a product's calorie count may be up to 8% higher than what's listed on the package. The FDA is responsible for policing this but there are just too many products out there to assure accuracy. So watch out for these label mistakes as well:
1) Numbers don't add up. This is a problem with carbs. Total carbs should be the sum total of fiber and simple sugar. If the total carb is less than that, there's an error.
2) Salty story. Make sure the exact amount of sodium is printed on the label. Sometimes it just shows up on the ingredients list with no quantity noted.
3)Do you see the C? If the label says there is 100% Vit C in the product, check the ingredients list to make sure that ascorbic acid was added to the product. That's because when products are cooked and packaged, the heat decreases Vit C levels. The only way to really have 100% is if it's added as ascorbic acid after processing.View Thread
Are you sick and tired of going out and facing a moutain of food on your plate? It's not only way too much to eat, but you're paying more for it. The good news is that some restaurants are getting the memo and offering smaller portions for less money. Some of the food items are the usual high calorie fare, but there are now better options like steamed shrimp and grilled chicken. Hey, at least the portions are smaller. It's a start. Scope it out for yourself!
California Pizza Kitchen has a "small cravings" menu cost $4.99
Cheesecake Factory has introduced "small plates and snacks" in the range of $3.95 to $6.95
BJ's has a "snacks and small bites" menu are $2.95-$3.95
Houlihan's offers 23 small plate items from $3-$10View Thread
Eating fiber rich foods every day will help you remove excess fat much faster than if you're scarfing down refined and processed foods. You feel much fuller so you decrease your total calories. Fiber foods also are slow release energy sources, keeping you energized much longer so you can hit the gym or take that walk. Stick with whole foods like veggies, fruits and whole grains to get your fiber.
Fiber will save your life. Soluble fiber traps bad cholesterol (LDL) before it's absorbed in the gut, reducing your risk for heart disease. Insoluble fiber shwooshes through your gut cleaning it out and keeping you regular.
You should try to consume about 30 grams per day, and ideally 10 grams at each main meal. If you haven't been getting enough fiber for a long time, then start gradually beginning with about 15 grams per day and building up over time.
Most food sources contain both soluble and insoluble fiber. Oatmeal, whole grain bread, cereal and pasta, popcorn, fruits, veggies, and beans are great sources of fiber.
Everyone's interested in knowing what their metabolism should be and how to optimize it. Resting metabolic Rate (RMR) is the number of cals your body burns in a resting state to keep your internal organs operating. Here's a quick way to get a general idea of what your RMR is right now. Simply take your weight in pounds and multiply by: 10 if you're a woman and 11 if you're a man. If you're a 175 pound woman, you require somewhere in the ballpark of 1750 cals at rest to maintain your current weight. If you want to remove excess fat, you'll eat between 1200-1400 calories and increase your physical activity.
Other factors that affect this RMR are:
Genetics--- Hey some folks were just born to burn cals while others struggle a bit more...regardless with exercise and careful nutrition, you can optimize your genetics
Age--- RMR can drop 2-3% per decade starting with age 20, but you can halt lots of that by strength training
Body Composition--- the more trained, active muscle you have, the higher your resting metabolic rate...it's strength training time again
Thyroid Hormone--- after age 40, thyroid function may decline somewhat and therefore people should have it checked and corrected if necessary
Calories--- avoid starving yourself to drop weight as this will send your metabolism plummeting downward
Maximize your metabolism with balanced nutrition and plenty of activity--- cardio and strength training.
Many of my patients are night stalkers. They're foraging around eating all night. Here are a few ways to help you to stop this habit: 1) Never skip your meals throughout the day. Eat your meals and include snacks so that you're eating every 3-4 hours. People with the greatest problem with late night eating skip meals and then are ravaging the dinner food and keep on going all night long. 2) Put up a sign on the kitchen door: "Kitchen Closed" 3) Brush your teeth after dinner. 4) Stay mindful while you eat. Avoid the TV, computer or talking on the phone. 5) If you're eating due to stress, depression or loneliness, please get help and support to work through ways to cope that do not include self-destructive over-eating. Good luck! Dr PeekeView Thread
I like keeping things simple. Here are some ways to shed pounds with a single habit change: 1) Cut back on high calorie sugared drinks and juices. Replace 20 oz of regular soda daily with diet soda and you'll drop 25 pounds in one year. 2) Burn 250 calories extra each day (about 2 miles walked at 4MPH) and you'll remove 25 pounds in one year. 3) Eliminate 250 calories from your daily food consumption (2 slices of bread, one energy bar, 1/2 bagel, one cookie) and you'll shed 25 pounds in one year. The key is to realize that one pound of real fat is equal to 3,500 calories. If you're eliminating 250 cals by either not ingesting or by burning it, then you'll drop a pound every 2 weeks. Now, if you combine burning 250 cals and eliminating 250 from your eating, you'll drop a pound a week for about 50 pounds of weight removal per year. Good luck! Dr PeekeView Thread
Many people complain of an aching back after brisk walking, running or even vigorous hiking. There's a saying in medicine--- "The stronger the abs, the stronger the back". If you're having issues with your back, one thing you'll need to do for sure is to concentrate more on your core training. Strong core muscles keep your back from getting out of alignment as you move. Those powerful abs can prevent the pelvic tilting that can happen as you run or walk intensely.
Lie on your back, bend your knees and fold up, knees to chest with your arms around your legs, hands clasped together. You're in a fetal position on your back. Gently roll back and forth. This gives your back it's own massage. Now when you roll forward see if you can hold the position almost sitting up but keeping your feet off the ground. That takes strong ab muscles. This is a Pilates move. Ultimately you want to extend your legs straight up and be sitting on your rear pelvis. This is a neat exercise in that your back and your core are involved.
Check out other core exercises on WebMD's fitness site.
Mind your Abs and you'll have a strong back as well.