For most people, the turkey isn't the only thing getting stuffed at Thanksgiving. It's amazing how something that tastes so good can feel so bad afterward. The good news is that people do not need to take any herbs or supplements to "clean out the system." If you find yourself feeling uncomfortable after a lot of eating and drinking, you can adjust what you do with your food and activity and that will be enough to get your body, weight, and mind back in shape!
Most of the traditional Thanksgiving Day foods are high in fat and carbohydrates. If you are not used to eating a lot of carbohydrates (bread, potatoes, stuffing, sweets, dairy, and fruit), you could retain extra fluids and feel bloated because of eating this. The solution would be to cut back on your intake of starches and sweets and replace them with vegetables and fresh fruits. That will help with the bloating and cut back on calories to help with weight loss. There is also a chance that you could be retaining fluids if there was a lot of salt in the foods that you ate. Stay away from salty foods and keep your intake of water up to help with this. The final thing that would help when you are in a situation like this would be to increase your physical activity. If you consumed additional calories, there is no better way to get rid of them than to be physically active, especially with aerobic activities.
It's easy to go from one extreme to the other, but the last thing that you want to do is starve yourself and/or workout for hours and hours after overeating. Take a deep breath and know that some of the extra pounds are water weight and that you will feel better in a day or two once you make the changes to your food and activity.
Via: Medicinenet.com
Monday, November 29, 2010
Monday, November 22, 2010
Turkey Dinner...Done Right! Save 1,000 Calories
How many calories are in a traditional holiday meal? Often times, quite a few! But many of the dishes, such as lean turkey, yams or sweet potatoes, peas, and the common white potato, can be quite healthy. So where do the extra calories come from? Butter, cream, and sugar turn up the calorie and fat content in a hurry! Below, I've provided approximate calories based on traditionally prepared meals as well as tips for healthy eaters searching for methods to reduce calories and fat!
> Roasted Turkey - 6 oz. dark and white meat - untrimmed - approximate calories = 450
TIP: Turkey skin is loaded with calories and dark meat contains more calories than white. Eat 6 oz. of white meat with all of the skin removed and save 190 calories!
> Homemade Stuffing - 1 cup - approximate calories = 400
TIP: Portion control! Have 3/4 of a cup of stuffing and save 100 calories!
> Gravy - 1 cup - approximate calories = 300
TIP: Use gravy sparingly. Instead of pouring gravy directly over the top of items, keep a small saucer (1/3 cup) and dip individual bites into it. Calories saved, 200!
> Mashed Potatoes - 1 cup - approximate calories = 350
TIP: Once again, it's important to exercise portion control in regards to mashed potatoes. Enjoy 1/2 cup instead of a cup and save 175 calories!
> 1 Roll with Butter - approximate calories = 200
TIP: Pass on the roll with butter! Why? Most of us eat bread each and every day and with the stuffing and mashed potatoes already on your plate, do you really need additional carbs? Calories saved = 200
> 1 Slice of Pecan Pie - approximate calories = 650
TIP: Have pumpkin pie instead of pecan. Pumpkin pie is lower in fat and calories and could save you 250 calories per slice!
Altogether, these tips could save you over 1,000 calories during Thanksgiving dinner!
> Roasted Turkey - 6 oz. dark and white meat - untrimmed - approximate calories = 450
TIP: Turkey skin is loaded with calories and dark meat contains more calories than white. Eat 6 oz. of white meat with all of the skin removed and save 190 calories!
> Homemade Stuffing - 1 cup - approximate calories = 400
TIP: Portion control! Have 3/4 of a cup of stuffing and save 100 calories!
> Gravy - 1 cup - approximate calories = 300
TIP: Use gravy sparingly. Instead of pouring gravy directly over the top of items, keep a small saucer (1/3 cup) and dip individual bites into it. Calories saved, 200!
> Mashed Potatoes - 1 cup - approximate calories = 350
TIP: Once again, it's important to exercise portion control in regards to mashed potatoes. Enjoy 1/2 cup instead of a cup and save 175 calories!
> 1 Roll with Butter - approximate calories = 200
TIP: Pass on the roll with butter! Why? Most of us eat bread each and every day and with the stuffing and mashed potatoes already on your plate, do you really need additional carbs? Calories saved = 200
> 1 Slice of Pecan Pie - approximate calories = 650
TIP: Have pumpkin pie instead of pecan. Pumpkin pie is lower in fat and calories and could save you 250 calories per slice!
Altogether, these tips could save you over 1,000 calories during Thanksgiving dinner!
Wednesday, November 17, 2010
The Benefits of Controlling Weight
Keeping your weight in check is critically important for your health. The more overweight you are, the higher your risk of developing various medical conditions that could shorten your life. Conversely, if you are overweight, losing weight will greatly benefit your health and well-being.
> Research shows that losing just 10% of excess body weight lowers blood pressure, thereby reducing the risk of cardiovascular disease, such as stroke.
> Losing weight lowers blood cholesterol and triglyceride levels, both of which are associated with increased risk of cardiovascular disease.
> Overweight people are twice as likely to develop type 2 diabetes as those who maintain a healthy weight. Losing weight reduces blood glucose levels and decreases the risk of developing diabetes.
> Obesity and being overweight are major risk factors for certain cancers: these include cancer of the uterus, cervix, ovary, breast, gallbladder, and colon in women; and cancer of the colon, rectum, and prostate in men. Losing weight will produce a corresponding reduction in those risks.
> Sleep apnea is a serious condition that is closely associated with being overweight. Weight loss usually improves the condition.
> Losing weight will not only reduce your risk of developing osteoarthritis, but will also reduce the stress on weight-bearing joints, such as the hips knees, and lower spine, that are already affected by osteoarthritis.
> If you are considering surgery to replace arthritic hip or knee joints, you will almost certainly be advised to lose weight afterward in order to optimize the chances of a successful outcome.
> Controlling your weight can lead to enhanced self-esteem and a sense of well-being, as well as improving your appearance.
Are you controlling your weight?
1. Do you usually finish what is on your plate?
A) No, I usually don't try to finish
B) Yes, and then I am done
C) Yes, and then I go for seconds
2. Do you ever share entrees when eating in restaurants?
A) Yes, I usually share
B) Sometimes, but only infrequently
C) No, I don't usually share
3. Do you exercise at least 3 times per week?
A) Yes, and sometimes more
B) No, but I lead an active lifestyle
C) No, I rarely exercise
4. Do you eat fruits and vegetables every day?
A) Yes, about 5 servings a day
B) Yes, a few servings a day
C) No, only a few times a week
5. Do you eat low-fat dairy products?
A) Yes, I always chose low-fat dairy
B) Yes, a few servings a day
C) No, only a few times a week or less
6. Do you try to eat low-fat meals and snacks?
A) Yes, I always chose low-fat foods
B) Yes, but I frequently cheat
C) No, I chose high fat foods
7. How much TV do you watch?
A) I usually watch less than 1 hour a day
B) I watch 2-3 hours a day
C) I watch more than 4 hours a day
8. Do you limit your intake of sweets and desserts?
A) Yes, I chose fruit instead
B) Yes, but I occasionally indulge
C) No, I eat sweets almost every day
9. Do you drink water instead of sweetened beverages?
A) Yes, I only drink water or diet soda
B) Yes, but I also drink sweetened beverages and fruit juices
C) No, I prefer soda and fruit drinks
Score: A) = 1 point, B) = 2 points, C) = 3 points
9-13 points: You are doing well and making a lot of effort to control your weight. Keep up the good work!
14-20 points: Good job: you are really trying and your efforts will pay off over time. Look at the areas where you scored high and think about making some extra effort.
21-27 points: Your score indicates that you are making choices that may lead to weight gain. These are just a few of the many small changes that you can make that will help you control your weight. Start slowly.
Via: Nutrition For Life
> Research shows that losing just 10% of excess body weight lowers blood pressure, thereby reducing the risk of cardiovascular disease, such as stroke.
> Losing weight lowers blood cholesterol and triglyceride levels, both of which are associated with increased risk of cardiovascular disease.
> Overweight people are twice as likely to develop type 2 diabetes as those who maintain a healthy weight. Losing weight reduces blood glucose levels and decreases the risk of developing diabetes.
> Obesity and being overweight are major risk factors for certain cancers: these include cancer of the uterus, cervix, ovary, breast, gallbladder, and colon in women; and cancer of the colon, rectum, and prostate in men. Losing weight will produce a corresponding reduction in those risks.
> Sleep apnea is a serious condition that is closely associated with being overweight. Weight loss usually improves the condition.
> Losing weight will not only reduce your risk of developing osteoarthritis, but will also reduce the stress on weight-bearing joints, such as the hips knees, and lower spine, that are already affected by osteoarthritis.
> If you are considering surgery to replace arthritic hip or knee joints, you will almost certainly be advised to lose weight afterward in order to optimize the chances of a successful outcome.
> Controlling your weight can lead to enhanced self-esteem and a sense of well-being, as well as improving your appearance.
Are you controlling your weight?
1. Do you usually finish what is on your plate?
A) No, I usually don't try to finish
B) Yes, and then I am done
C) Yes, and then I go for seconds
2. Do you ever share entrees when eating in restaurants?
A) Yes, I usually share
B) Sometimes, but only infrequently
C) No, I don't usually share
3. Do you exercise at least 3 times per week?
A) Yes, and sometimes more
B) No, but I lead an active lifestyle
C) No, I rarely exercise
4. Do you eat fruits and vegetables every day?
A) Yes, about 5 servings a day
B) Yes, a few servings a day
C) No, only a few times a week
5. Do you eat low-fat dairy products?
A) Yes, I always chose low-fat dairy
B) Yes, a few servings a day
C) No, only a few times a week or less
6. Do you try to eat low-fat meals and snacks?
A) Yes, I always chose low-fat foods
B) Yes, but I frequently cheat
C) No, I chose high fat foods
7. How much TV do you watch?
A) I usually watch less than 1 hour a day
B) I watch 2-3 hours a day
C) I watch more than 4 hours a day
8. Do you limit your intake of sweets and desserts?
A) Yes, I chose fruit instead
B) Yes, but I occasionally indulge
C) No, I eat sweets almost every day
9. Do you drink water instead of sweetened beverages?
A) Yes, I only drink water or diet soda
B) Yes, but I also drink sweetened beverages and fruit juices
C) No, I prefer soda and fruit drinks
Score: A) = 1 point, B) = 2 points, C) = 3 points
9-13 points: You are doing well and making a lot of effort to control your weight. Keep up the good work!
14-20 points: Good job: you are really trying and your efforts will pay off over time. Look at the areas where you scored high and think about making some extra effort.
21-27 points: Your score indicates that you are making choices that may lead to weight gain. These are just a few of the many small changes that you can make that will help you control your weight. Start slowly.
Via: Nutrition For Life
Monday, November 15, 2010
The Bottom-Line Diet: Eat Less!
In 2008, Tony Posnanski weighed 420 pounds. He now weighs 200. There were no diet pills, shakes or detoxes. And no, it wasn't caveman food, grapefruit, Twinkies, Taco Bell or Subway sandwiches. Tony Posnanski's 200-pound weight loss was straightforward. "I changed the way I ate," said Posnanski, 34. "I got rid of processed foods. I ate fruits, vegetables, lean meats. It's pretty boring, but the results aren't boring!"
The basics of weight loss are simple: Eat less. Move more. So before considering the newest best-selling diet, hormone injection, or alleged hunger-controlling cookies, understand that health and the ideal body weight are not found from a gimmick. It takes hard work:
• Monitor portions and keep track of food intake
• Stay away from processed foods
• Eat mostly vegetables, fruits, lean meats and whole grains
• Exercise daily
By making these changes, you'll understand the key to weight loss. It can't be a temporary fix; the changes have to be lifelong.
Via: CNN
The basics of weight loss are simple: Eat less. Move more. So before considering the newest best-selling diet, hormone injection, or alleged hunger-controlling cookies, understand that health and the ideal body weight are not found from a gimmick. It takes hard work:
• Monitor portions and keep track of food intake
• Stay away from processed foods
• Eat mostly vegetables, fruits, lean meats and whole grains
• Exercise daily
By making these changes, you'll understand the key to weight loss. It can't be a temporary fix; the changes have to be lifelong.
Via: CNN
Wednesday, November 10, 2010
Need to Lose Weight? Know your Portion Sizes!
For people interested in losing weight, it's important to understand serving sizes. And what better way to get a handle on this than to actually measure your food. Why? Weight loss clients are notorious for underestimating their portions. If you're going to eat more than your nutrition program calls for, do so because you've deliberately planned to, not because you've falsely estimated a portion size.
And don't worry, you won't have to measure your food for the rest of your life. As soon as you've become adept at visualizing portion sizes, you can stop. How will you know when you are ready? Serve yourself food and then measure it before you eat. If you're very close, you're probably ready to stop measuring foods!
And don't worry, you won't have to measure your food for the rest of your life. As soon as you've become adept at visualizing portion sizes, you can stop. How will you know when you are ready? Serve yourself food and then measure it before you eat. If you're very close, you're probably ready to stop measuring foods!
Monday, November 8, 2010
Test Your Muscular Endurance (Core)
Researchers have found that people with poor muscular endurance in their lower backs are 3.4 times more likely to develop lower-back problems than those who have fair or good muscular endurance. And turns out, a side-plank test is one of the best ways to gauge this endurance. Simply perform a side plank for as long as you can without allowing your hips to drop or drift backward. What's a good score? 60 seconds. If you don't meet this standard, start focusing more on your core.
The Test = Side Plank
> Lie on your left side with your knees straight
> Prop your upper body up on your left elbow and forearm
> Brace your core by contracting your abs forcefully
> Raise your hips until your body forms a straight line
> Breathe deeply for the duration of the exercise
> Hold this position for 60 seconds (or as long as possible)
> Flip sides and repeat
The Test = Side Plank
> Lie on your left side with your knees straight
> Prop your upper body up on your left elbow and forearm
> Brace your core by contracting your abs forcefully
> Raise your hips until your body forms a straight line
> Breathe deeply for the duration of the exercise
> Hold this position for 60 seconds (or as long as possible)
> Flip sides and repeat
Wednesday, November 3, 2010
How Does Your Body Use Energy?
If you're like most people, here's how your body uses the energy (calories) it burns each day:
> Basic Energy Needs (Basal Metabolism) 60%
> Physical Activity 30%
> Digestion of Food and Absorption of Nutrients 10%
Remember, one pound of fat equals about 3,500 calories. So if you create a deficit of 3,500 calories you lose a pound, and if you create a surplus of 3,500 calories you gain a pound. Because physical activity plays such an important role in metabolism (30%), it's essential that adults get a minimum of 30 minutes of activity daily to prevent weight gain.
> Basic Energy Needs (Basal Metabolism) 60%
> Physical Activity 30%
> Digestion of Food and Absorption of Nutrients 10%
Remember, one pound of fat equals about 3,500 calories. So if you create a deficit of 3,500 calories you lose a pound, and if you create a surplus of 3,500 calories you gain a pound. Because physical activity plays such an important role in metabolism (30%), it's essential that adults get a minimum of 30 minutes of activity daily to prevent weight gain.
Tuesday, November 2, 2010
Eat Your Vegetables!
Improve your health by increasing your intake of vegetables.
According to official US dietary guidelines, you should eat three to five servings of vegetables daily. Very few people meet this target, and miss out on one of the most potent ways of improving health and preventing disease.
Vital Nutrients
Vegetables are excellent sources of vitamins A and C, which help keep your skin and eyes healthy and your bones strong while helping to fight infection. They also work with other vitamins and minerals to keep muscles healthy. Vegetables are an excellent source of folate, potassium, and fiber, which play an important role in the diet. Fiber helps keep the intestinal tract in good working order and may help reduce the risk of colon cancer. A high-fiber diet is often low in fat and provides a feeling of satiety, or fullness, without adding unnecessary calories. Because of this quality, fiber can play a vital role in weight control.
What is a vegetable serving? Examples of vegetable servings include:
> 1 cup of cooked green beans
> 1 cup of cooked spinach
> 1 cup of cooked carrots
> 1/2 cup of chopped tomatoes
> 1/2 cup of cooked Brussels sprouts
> 1/2 cup of cooked mushrooms
According to official US dietary guidelines, you should eat three to five servings of vegetables daily. Very few people meet this target, and miss out on one of the most potent ways of improving health and preventing disease.
Vital Nutrients
Vegetables are excellent sources of vitamins A and C, which help keep your skin and eyes healthy and your bones strong while helping to fight infection. They also work with other vitamins and minerals to keep muscles healthy. Vegetables are an excellent source of folate, potassium, and fiber, which play an important role in the diet. Fiber helps keep the intestinal tract in good working order and may help reduce the risk of colon cancer. A high-fiber diet is often low in fat and provides a feeling of satiety, or fullness, without adding unnecessary calories. Because of this quality, fiber can play a vital role in weight control.
What is a vegetable serving? Examples of vegetable servings include:
> 1 cup of cooked green beans
> 1 cup of cooked spinach
> 1 cup of cooked carrots
> 1/2 cup of chopped tomatoes
> 1/2 cup of cooked Brussels sprouts
> 1/2 cup of cooked mushrooms
Monday, November 1, 2010
Choose Low Fat Proteins
There are two key benefits in choosing low-fat protein foods regularly instead of high-fat types:
> When you choose a lean, protein-rich animal protein (such as fish), you will get a higher concentration of protein, weight for weight, than it's higher-fat counterpart such as beef steak.
> These choices are integral for a heart-healthy diet for the rest of your life. High-fat animal proteins are associated with an increase in blood cholesterol levels and the risk of cardiovascular disease. They should be eaten only in limited quantities.
Low-fat protein sources include low-fat or fat-free dairy products, low-fat soy-protein sources, poultry without skin, egg whites instead of whole eggs, and plenty of fish and shellfish.
Food: Fat % Saturated Fat %
Almonds: 80% 8%
Eggs: 60% 21%
Salmon: 46% 8%
Soybeans: 45% 7%
Beef (sirloin): 42% 16%
Pork Loin: 25% 9%
Turkey Breast (no skin): 18% 6%
Low-fat (1%) Cottage Cheese: 11% 8%
Shrimp: 10% 2.7%
Lentils: 4% 1%
Via: Nutrition for Life
> When you choose a lean, protein-rich animal protein (such as fish), you will get a higher concentration of protein, weight for weight, than it's higher-fat counterpart such as beef steak.
> These choices are integral for a heart-healthy diet for the rest of your life. High-fat animal proteins are associated with an increase in blood cholesterol levels and the risk of cardiovascular disease. They should be eaten only in limited quantities.
Low-fat protein sources include low-fat or fat-free dairy products, low-fat soy-protein sources, poultry without skin, egg whites instead of whole eggs, and plenty of fish and shellfish.
Food: Fat % Saturated Fat %
Almonds: 80% 8%
Eggs: 60% 21%
Salmon: 46% 8%
Soybeans: 45% 7%
Beef (sirloin): 42% 16%
Pork Loin: 25% 9%
Turkey Breast (no skin): 18% 6%
Low-fat (1%) Cottage Cheese: 11% 8%
Shrimp: 10% 2.7%
Lentils: 4% 1%
Via: Nutrition for Life
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