Archive for lifestyle
The Importance of Breakfast
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One thing I’ve noticed in all the years that I have worked in both fitness and weight management is the amount of people who skip breakfast. Either people complain that they don’t have time to eat in the morning or they believe that skipping breakfast will cut calories and therefore, help them to lose weight. Research has consistently shown that that the people who successfully lose weight are the ones that wake up and eat breakfast.
Why is breakfast considered to be the most important meal of the day?
- Firstly: Eating a healthy breakfast can reduce hunger throughout the day so that better food choices can be made the rest of the day and portion sizes can be controlled.
- Eating breakfast will give you more energy for the rest of the day and studies have shown that people are better able to focus and function throughout the day.
- For many people, eating breakfast is part of a healthy lifestyle so they are more likely to set a healthy precedent for the rest of the day by making wiser food choices and exercising.
- People who eat breakfast regularly tend to eat fewer calories from fat and have a better vitamin and mineral intake.
So, how can we work breakfast into our busy lives?
- Prepare the night before by planning what you are going to eat the next morning and have it ready to go.
- Place a list of foods on your fridge that are quick and easy but also ones that you enjoy. It will make it easier to choose what to have for breakfast the next morning.
- Decide to drive through a fast food restaurant on your way to work but know ahead of time what healthy choice you will be ordering.
Finally, the following are some foods that you might consider for breakfast:
- Protein shakes. Select already pre-mixed shakes or ones that are easily prepared by adding water.
- Eggs. They are great for satiety and that is partly because they are high in protein. Proteins require more calories to digest. If cholesterol is a concern, egg whites are also high in protein and a great alternative.
- Dairy products such as cottage cheese, yogurts and milk are also high in protein but take the carbohydrate count into consideration for the rest of the day.
- High-fiber complex carbohydrates found in whole grains and cereals will also help to keep you satisfied because fiber increases the sensation of fullness. Low carbohydrate tortillas are great for using as wraps. Cheese, eggs, Canadian bacon and deli meat are just some of the foods that you could place inside the wrap. Just make sure that you are getting adequate protein and keep track of your carbohydrate intake for the rest of the day.
Next time you are tempted to skip breakfast, remember that many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Water & Weight Loss
Posted by: | CommentsQUESTION:
I’ve heard that water is necessary for weight loss and that I should drink as much as possible to help me in my weight loss efforts. Is this true?
ANSWER:
There is some confusion surrounding the importance of water as it relates to weight loss. Unfortunately, more research is needed to clarify the issue. However, studies have clearly shown the importance of water in many other aspects, including some that are indirectly related to weight loss. Let’s review what we do know:
- To function at its best, the body needs to be well-hydrated. Our bodies are largely composed of water – about 55-60% of body weight. It helps with many tasks including
temperature regulation, cardiovascular function, waste product removal and metabolism. - Although the body is efficient at regulating fluids, regular fluid intake (through food or drink) is required to keep the body hydrated. We lose fluid through respiration (breathing), sweating, and feces & urine. The result is a total body water turnover of approximately 5-10% per day. Luckily, our bodies are very good at compensating for normal fluctuations in fluid intake by either diluting or concentrating urine. However, sooner or later, water losses need to be replaced by fluid intake.
- Exercise is a hydration stressor. Due to water loss through sweat, dehydration can set in quickly during prolonged exercise – especially in hot and humid environments. The effects of dehydration are many and include decreased physical performance, cardiovascular stress, fatigue, depressed mental function, and heat illness. Increased perceptions of fatigue during exercise reduces your tolerance for exercise – and therefore your ability to burn more calories. (See Exercise & Avoiding Dehydration.) In addition, even small amounts of dehydration have been shown to cause general fatigue, which may affect your desire to even start an exercise session.
- The extreme opposite of dehydration can cause problems too. Ingesting large amounts of water without other added content (such as electrolytes, sugar, vitamins, etc.) can result in a medical complication known as hyponatremia. When too much plain water is ingested, large amounts of electrolytes (especially sodium) are transported from the blood and tissues into the small intestine, resulting in a dangerous electrolyte imbalance.
- A small study has indicated that metabolic rate increases following water consumption by as much as 30% and is sustained for over an hour.1 The mechanism of the increased calorie burn is thought to be a combination of the energy needed to heat the ingested water and additional unknown factors. The long-term effect of increased water consumption and weight loss has not been studied.
- Research has shown that cell hydration influences metabolism. However, changes in reactions at the cellular level cannot necessarily be extrapolated to whole body calorie balance. More research needs to be done to reveal whether extreme changes (either dehydration or optimal hydration) can actually influence the whole body’s caloric expenditure and/or fat loss.
- Contrary to popular belief, water intake before or with meals has not been shown to decrease the number of calories consumed during meals.2,3 However, it is interesting to note that when foods with high water content (such as soup) are consumed prior to meal, subsequent caloric intake at the meal is decreased.
In summary, the direct link between water intake and weight loss is not clear and should not be the main reason for your hydration efforts. However, the importance of hydration to your health is very clear and hydration efforts are well worth your time. Maintaining optimal hydration levels enhances your vitality and ability to exercise, thereby increasing caloric expenditure. Although there may be caloric expenditures associated with water intake, the added benefit is small compared to the caloric cost of exercise. Given the rare but potential danger of excessive water intake, keep your water intake within the recommended daily water intake.
Read more at myfooddiary.com
1 Water Induced Thermogenesis. J Clin Endocrinol Metab 88:6015-6019, 2003.
2 Water Incorporated Into a Food But Not Served With A Food Decreases Energy Intake In Lean Women. Am J Clin Nutr 70:448-455, 1999.
3 Does the Consumption of Caloric and Non-Caloric Beverages With A Meal Affect Energy Density? Appetite 44:187-193, 2005.
3 Strategies to Prevent Relapse After Reaching Your Goal Weight
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When it comes right down to it, the “secret” to keeping the weight you’ve lost off is really very simple: Don’t stop doing the things that helped you take it off in the first place.
Obviously, you’ll need to make some small changes in your eating and exercise so that you’re achieving energy balance (to maintain weight) instead of creating a calorie deficit (to lose weight). But other than that, the key to successful weight maintenance is maintaining the healthy practices that got you to this point.
Unfortunately, this isn’t always as easy or simple as it sounds. Old habits really do die hard. If you struggled with obesity for a long time, or if you lost weight by following some diet plan that you can’t stick with safely or easily, you can’t assume it’s going to be easy to continue eating and exercising in a healthy way now that the weight’s off. Just stopping your healthy lifestyle and going back to “business as usual” will put you on the fast track back to your original weight, and maybe with a few extra pounds.
Even if you’ve taken the gradual “lifestyle change” approach advocated by SparkPeople, you’re likely to find yourself facing a new set of challenges as you shift gears into maintenance mode. Being aware of and prepared for these challenges can make it a lot easier to meet them successfully. So let’s take a look at some of the strategies and approaches of people who have lost weight and kept it off.
Read the full story at sparkpeople.com.
SAFETY TIPS FOR WALKING ON YOUR OWN
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Most of you already know the benefits of walking and strap on your pedometer so that you can count your steps and see how many miles you have accumulated. Here at CMH we strongly believe in walking and using your pedometer. However, we want you to be safe when taking your daily stroll. So, here are a few safety tips for those of you that walk alone:
- Always try to walk with a partner when you can.
- Stick to familiar neighborhoods with plenty of activity.
- Know your route. While traveling, check with the hotel desk for safe walking routes.
- Let a friend know your route and estimated walking time. If there is no one to tell, leave a note inside your home in a visible place.
- Varying your route prevents boredom and promotes safety. Never let your route become predictable to others.
- Try to walk in the daylight. Remember, the darkness before sunrise can harbor the same dangers in the dark, choose a well-lit path and wear reflective clothing so you are visible to motorists.
- If you feel that you are being followed by a motor vehicle, turn around and walk the other way, remaining on the same side of the road.
- Walk in the middle of sidewalks rather than close to alleyways, buildings or parked cars.
- Never wear expensive jewelry or carry valuables when walking.
- Observe your environment without distractions. Keep your I-pod on low volume or on one ear only.
- Trust your instinct when it tells you something feels unsafe. Turn around, cross the street, or go for help.
- Stay alert, aware and in control. Radiate confidence and purpose.
- Finally, always carry identification and some money in case of emergencies.
Remember that there are 2,000 steps to a mile and it is recommended that we work up to 10,000 steps each week. That is equivalent to 5 miles. So, get out there and walk. Build up your steps gradually, and most importantly, stay safe.
Self-esteem and Weight Loss
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Most people wouldn’t think so but good self-esteem leads to more success with weight loss.
Judgments that people make about their worth is what is called “self-esteem.”
Characteristics of High and Low Self-esteem
People with high self-esteem believe they are worthwhile regardless of anything else including their looks and their actions. They accept themselves unconditionally as they are – understanding that they are fallible humans. While they may judge their behaviors, their worth as people does not change based on their behaviors, achievements, or lack thereof. For example, someone may be disappointed in her performance on a test but not go so far as judgingherself as inadequate based on this performance. They may wish they were more attractive in some way but not judge themselves as worthless because of it.
On the other hand, people with low self-esteem continually base their self-worth on the external such as how they look, what they do, how much money they have, or what they weigh. People with low self-esteem do not feel good about themselves unless they perceive themselves as having earned something such as having gotten to a desired weight or size. As one might imagine, the person with low self-esteem rides a roller coaster of self-worth – going up and down continually based on their judgment of their behavior.
How Self-esteem Can Interfere with or Facilitate Weight Loss
With respect to weight loss and fitness, self-esteem can mean the difference between success and failure. Why would the way a person judges himself interfere with successful weight management? Here are some reasons:
Read full Article at Suite101.com.
How to Prevent Overeating
Posted by: | CommentsHere’s How:
your entree.Article from about.com
Low Carb Fast Food: How to Choose?
Posted by: | CommentsFast food chains are definitely already a part of our lifestyle. They are practically everywhere that we could not possibly avoid them at any cost. Whenever we are on the go, fast food chains are definitely an indispensable part of our lives. They provide us with foods off the counter, and we could gobble the delicious morsel off that burger in no time.
For those of us who are entirely health conscious, eating out in fast food chains is definitely a no-no. The food offered in fast food chains is too fatty, and they are also filled with carbohydrates. Eating a lot of carbohydrate enriched food can certainly be a problem especially when you are weighing yourself off the scale just to check how many pounds you have shed, or worse, how many pounds you have gained.
Choose Your Food Wisely while Eating at Fast Food Joint
Facing the fact that the fast food is necessarily a part of our lives and entirely avoiding them would be impossible. The only thing that is left to do is just to make smart choices of foods whenever you plan to eat in a fast food joint. You can consult your own physician first for a physical check up. In this way, you would be able to take note of the amount of carbohydrates and cholesterol that you have been taking up. He may also suggest some ways on how you could make healthy choices for your diet. In this way, you do not only take precautions about your weight, but you also observe ways on how to maintain a healthy lifestyle.
When you opt to eat in fast food chains, make sure to have a good grasp of the nutrition information on the types of food that you actually take in fast food chains. Most dieticians say that breads, rice and chips are the main culprits for giving you those unwanted carbs which make your body take in those extra pounds. Moreover, those favorite sundaes of yours would have to be avoided, because they contain a lot of sugar. Eating such items on the menu may in turn give you the carbohydrates which you would not want to have at any rate. However, do not falter at this fact. Most of the fast food chains offer healthy alternatives to these menus. Some of them include salads and low-carb chicken sandwiches. It also helps to check the amount of calories and carbohydrates that each food offers. You can at least tone down on eating these items on the menu if you cannot totally avoid them.
Avoid Fast Food during Low Carb Diet
If you insist on undergoing a low carb fast food diet, then you should reevaluate your perspective in losing weight. If you want to be successful in maintaining a low carb fast food, then so be it. You do not have to avoid everything on the menu and settle for the alternative choices. Be aware of the foods that you take in day after day, and try to maintain a healthy diet. It might just work for you.
Article from low-carb-diet-recipes.com.
How to Eat Out Low-Carb
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It’s easy to monitor what ends up on your plate and in your mouth when you’re cooking at home. Dining out presents new challenges. Many restaurants, though, have begun to pay attention to diet trends and help customers eat more healthfully. You’ll find some menu choices marked with special icons designating healthier choices. Just remember, what you want to do is include more healthy carbohydrates in your diet, not eliminate most carbohydrates.
A few tips for low-carb dining. Meat, poultry, and seafood do not contain carbohydrate-none whatsoever. The same goes for most types of cheeses. But even those cheeses that do have carbohydrate, such as feta, have very small amounts.
Keep cholesterol and saturated fat levels in check by ordering lean cuts of red meat, choosing poultry and fish more often, and limiting the amount of cheese. Dishes that are heavy in animal protein and smothered in cream sauce or cheese may be low in carbohydrate, but they’re certainly not heart healthy.
Instead order dishes that have more vegetables-or order more vegetables as side dishes-since vegetables naturally contain very low amounts of carbohydrates. And don’t shy away from fruit: The carbohydrates in fruit come with lots of nutrients. Whole-grain and bean-based dishes provide fiber, protein, and healthy carbs. And as always, keep portion sizes in check. When it comes to weight gain, it’s how many calories you take in. If you consume more calories than you need, you will gain weight.
There certainly is a lot to consider when you’re dining out. In this article, we’ll tell you how to go to various types restaurants — from American and Mediterranean to Asian and Italian — and enjoy your meals while ensuring that you keep your carbs in order. We’ll start with American food.
Read the Full Story at TLC Cooking.
Tips for Eating Out on a Low Carbohydrate Plan
Posted by: | CommentsIt’s tough enough planning what to eat at home so what should we do when we leave the house? PLAN, PLAN, PLAN!
- The more you prepare ahead of time, the fewer choices there will be to tempt you. Often restaurants will post their menus on-line. You could also visit the restaurant ahead of time and ask to see the menu.
- Try going to restaurants that have easy low carbohydrate food choices where foods such as steak and salad come separately. The more ingredients a meal has the more difficult it is to figure out.
- Look for fairly plain meat with vegetables and /or salad.
- Ask for extra veggies instead of potato or fries and always substitute salad and veggies for sides like fries and macaroni salad.
- Pick a sandwich that looks good and ask for the “innards’ to be placed on a salad instead.
- Order a burger or steak sandwich without the bun. Have a salad on the side.
- If a restaurant serves breakfast all day, order an omelet for lunch or dinner and ask for low carbohydrate veggies like spinach peppers and mushrooms. Have fruit on the side.
- Ask for no bread basket or chip bowl or keep it far away from you at the table.
- Keep away from ordering any fried food.
- If you must, take a small taste of something from your table-mate’s plate so that you don’t feel deprived.
- Order confidently and politely. Imagine that you are somebody with a medical condition and you can’t eat certain things. Most chefs are very accommodating.
Need more suggestions on how to make good choices when eating out? Get in touch with us today to find out how we can help you with your weight loss journey.
Basic Tips for Losing Weight
Posted by: | CommentsBy making just a few changes you can really make a difference in your weight loss success. Hopefully, you are already doing some of the things that I’m going to suggest.
- Drink water
It may sound strange but drinking more water can reduce bloating if your body is holding onto water. Your body cannot tell the difference between hunger and thirst so make sure you are keeping yourself well hydrated. Replacing regular soft drinks with water can save you hundreds of calories. Some people have lost a lot of weight just by swapping out water for regular soda.
- Don’t skip meals
Many people struggling with their weight feel that by skipping meals they are eating less and therefore will lose weight. Wrong! You are much more likely to overeat later in the day and you may find that when you do start to eat, you just can’t stop.
- Eat healthful snacks
Snacking can help maintain blood sugar that will help prevent overeating. A protein supplement or foods such as almonds and cheese sticks will be satisfying and help you to lose weight as long as portion size is controlled.
- Select whole grains when choosing carbohydrates
Whole grains have more fiber and therefore keep you fuller longer. A few years ago Readers Digest printed a study where they found that foods containing fiber kept you fuller up to four times longer than foods without fiber. Fiber also helps to prevent constipation and can reduce your risk for disease.
- Measure your food
I know that this is not a favorable request because it takes effort. Most people underestimate how much they are really eating and once you know what a serving of a particular food looks like, it will always be the same. Buy yourself a small food scale and some measuring cups and spoons. They are not expensive but a great investment for weight loss success.
- Read food labels
Learning to read food labels will help you to compare foods with their nutritional content and calories per serving. You may be surprised at what you discover.
- Journal
Writing down what you eat is essential for long term weight loss success. It will give you an awareness of you current eating habits so that you can make the necessary changes.
- Get active
Exercising boosts your metabolism which helps you to lose weight more easily and it is exceptionally important for weight maintenance.
You may find that just by adding one or more of these tips into your daily routine, you can transform your body. Small changes can lead to lasting results. Contact us to see how we can help you achieve success this time!
