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Archive for the ‘Weight Loss’ Category

by Kiera Aaron September 4, 2011, 03:00 am EST

Milk isn’t just for strong bones.  In fact, sporting a milk mustache may be the best way to build muscle and blast fat, says new Canadian research.

The all-female study group was split into three: a high-protein/high-dairy group, an adequate-protein/medium-dairy group, and an adequate-protein/low-dairy group. After 16 weeks, the high-protein/high-dairy group was the only group to gain muscle (1.5 pounds on average) and it also lost the most fat (8.8 pounds). The others lost muscle and not as much fat. Researchers believe these results would apply to men, too.

The key is casein and whey, two proteins found in milk.

“Since casein is digested slowly and whey is digested quickly, the protein is delivered to the muscles in two phases,” says study author Andrea Josse, Ph.D. student at McMaster University in Canada. Whey starts to build muscle quickly and casein continues the building process after the whey is already digested. “The amino acids reach the muscles faster, but also last longer, in comparison to other sources of protein,” she says.

Though meat and eggs are great options, they’re digested more slowly and are more like casein. The absorption properties in dairy are best for muscle building because of the quick/slow combo. Also, calcium has also been shown to promote fat loss, she says.

More from Count on Calcium

If you’re trying to lose fat and gain muscle, drink 1 to 2 cups of milk after a workout, when your muscles are primed for growth, says Josse. Within an hour after your workout is best.

The Top 5 Healthiest Fat-Burning Foods
(some may surprise you!)

If you want to lose body fat faster, try incorporating these 5 healthy super-foods into your diet & regular meal plans.

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author – The Truth about Six Pack Abs

1. Grass-fed beef or bison (NOT your typical grocery store beef!) – I know most people think that red meat is unhealthy for you, but that’s because they don’t understand how the health of the animal affects how healthy the meat is for consumption.  Keep this in mind — “an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat”.

Typical beef or bison that you see at the grocery store is raised on grains such as corn and soybeans. Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison.  Grain-fed beef and bison is typically WAY too high in omega-6 fatty acids and WAY too low in omega-3 fatty acids.

On the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fatty acids and lower levels of inflammatory omega-6 fatty acids (that most people already eat way too much of) compared to grain fed beef or bison.

Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.

Not only that, but grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat.  CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!).  These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat… and this also aids in burning fat and building lean muscle.

Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available.  I’ve also found a good site to order grass-fed meats online –

2.  Avocodos – Even though these are typically thought of as a “fatty food”, it’s all healthy fats!  Not only is this fruit super-high in mono-unsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.

Also, I think guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious toppings ever created, and you can be happy to know that it’s also one of the healthiest toppings you can use on your foods.  Try sliced avocados or guacamole on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal.

The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.  Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.  Say goodbye to junk food cravings and bring on that lean body!

3.  Whole Eggs, including the yolk (not just egg whites) – Most people know that eggs are one of the highest quality sources of protein.  However, most people don’t know that the egg yolks are the healthiest part of the egg… that’s where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.

Egg Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.

Just make sure to choose free-range organic eggs instead of normal grocery store eggs.  Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the chickens.

Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside “egg factories” all day long).

4.  Nuts:  Walnuts, Almonds, Pecans, Macadamia, etc —  Yes, this is yet another “fatty food” that can actually help you burn fat!  Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of nutrition such as vitamins, minerals, and antioxidants.  Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in weight loss.

Nuts also help to maintain good levels of fat burning hormones in your body as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you’re consuming a high-fat food.  My favorite healthy nuts are pecans, almonds, pistachios, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.

Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.

Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, pecan butter, or macadamia butter to add variety to your diet.

5.  Berries – including blueberries, strawberries, raspberries, and even the “exotic” Goji berry: Berries are a powerhouse of nutrition… packed with vitamins and minerals, and also some of the best sources of antioxidants of any food in existance.  Berries also pack a healthy dose of fiber, which slows your carbohydrate absorption and digestion and controls your blood sugar levels to help prevent insulin spikes (which can stimulate fat gain).

Get creative and mix up your berry intake by using the basics — blueberries, strawberries, blackberries, and raspberries… but also get adventurous and give a more “exotic” berry a try, such as Goji berries (which are one of the most nutrient-dense and highest protein berries on the planet).

I like to add berries to my yogurt and cottage cheese mixtures, as well as oatmeal or oat bran, salads, or just taking a bag of mixed berries and mixed nuts with me for the day as a mid-day healthy snack!

I hope you enjoyed this look at some of the healthiest fat-burning foods you can possibly eat.  I could list a ton more, but wanted to give you my favorites for now!

MIND YOUR BODY By Willie T. Ong, MD (The Philippine Star) Updated April 13, 2010 12:00 AM

As the age-old saying goes, “Eat breakfast like a king, lunch like a prince, and supper like a pauper.” The American Dietetic Association agrees that breakfast is really the most important meal of the day. You “break the fast,” so to speak, of not eating for the whole night.

If this is so, then how come almost one out of three persons doesn’t eat breakfast? Let’s look at the health benefits of eating a healthy breakfast every day:

Increases energy. Just like a car low on fuel, skipping meals causes the body to become sluggish. On the other hand, eating breakfast increases one’s metabolism because the body is burning up the food. Our brain needs fuel, in the form of glucose from food, for it to function properly.

“Eating breakfast is very important for the brain and the body,” says Los Angeles registered dietitian Gail Frank, spokesperson for the American Dietetic Association. “Breakfast skippers often feel tired, restless or irritable in the morning.”

Lowers cholesterol levels. According to a study conducted at the University of Nottingham in England, skipping breakfast can lead to an increase in LDL levels (the bad cholesterol levels), probably from bad food choices and habits. Conversely, a healthy breakfast rich in soluble fiber (found in oatmeal, citrus fruits, vegetables, and strawberries) has been shown to lower cholesterol levels. And lowering your cholesterol levels may prevent a heart attack.

Helps control weight. Some people think that skipping breakfast can make them lose weight. This is not true. In fact, eating breakfast can actually help you lose weight. According to dietitian Gail Frank, “Breakfast is also very important for weight loss and weight management.”

Studies have shown that people who eat breakfast tend to eat fewer calories the rest of the day. A 1994 report shows that children who skip breakfast are almost twice as likely to be overweight compared to kids who eat breakfast.

The problem with skipping breakfast is that it causes severe hunger patterns later in the day. This results in overeating on the next meal. Moreover, it’s hard to make a healthy food choice when you’re already starving. Nutrition experts believe that it’s better to eat several small meals a day.

In a survey by the National Weight Control Registry, 80 percent of dieters who lost 30 pounds or more ate breakfast regularly. Take note that these people ate a healthy breakfast and not one loaded with fats and calories.

Improves children’s ability to concentrate. Kids who ate breakfast have gotten higher test scores and shown greater ability to concentrate in class. They were also more alert and creative. This finding is not surprising since it’s hard to think straight when your stomach is growling.

Improves adult’s work performance. Likewise, adults were better able to perform at work if they have eaten breakfast. Research shows that those who ate breakfast have better concentration, memory, and problem-solving skills than those who skipped breakfast. Perhaps, employers should start encouraging their workers to eat breakfast, too.

May prevent stomach pain and ulcers. Eating breakfast, more specifically eating several small meals in a day, can help prevent gastritis and stomach ulcers. One common habit of people with ulcers is the tendency to skip meals. Remember that the food we eat stays in the stomach for around four hours only. After which time, the stomach will be empty and will be looking for something to digest. For those with ulcers, take a banana or a piece of bread every two to three hours.

• May prolong life. Dr. Roger Henderson, author of 100 Ways To Live To 100, says, “Researchers recently reported that people who reach the ripe old age of 100 tend to consume breakfast more regularly that those who skip the first meal of the day.”

Dr. Michael Roizen, internist and author, agrees, “Non-breakfast eaters have a mortality rate that is 1.3 to 1.5 times per year higher than those who eat breakfast regularly.”

Eating breakfast also avoids wide swings in your blood sugar from fasting, then overeating. A University of Nottingham study found that those who skipped breakfast were more resistant to insulin, making them at risk for diabetes.

Choosing A Healthy Breakfast

The benefits of eating breakfast apply only if you choose healthy foods over unhealthy ones. Eating donuts, buttered pastries, or fatty meats is not a good way to start the day. It’s high in sugar, fat, and calories.

So, which foods make up a good breakfast? Actually, your usual choices of healthy foods are acceptable already.

Cereals are good breakfast foods. Several studies have shown that breakfast cereal (those high in fiber) can play a role in maintaining weight. A Harvard study of more than 17,000 men found that those who frequently ate breakfast cereal consistently weighed less than those who rarely or never ate breakfast cereal.

Eggs are healthy, too. A study from the Journal of the American College of Nutrition shows that eggs can satisfy hunger. The subjects were more satisfied and consumed fewer calories throughout the day, compared to those who ate a high carbohydrate meal.

But what about the controversial egg yolk and its cholesterol? A large egg contains 75 calories, six grams of protein, and 212 mg. cholesterol. According to the American Heart Association (AHA), healthy people can eat up to one egg a day.

The healthiest breakfast would, of course, include some fruit on the side, like a banana, an apple or a slice of mango. Other excellent choices are vegetables, yogurt, skim milk, and oatmeal. For our protein needs, our local fare of fish (sardines, tilapia, and bangus) with a cup of rice will give you plenty of energy.

So, to all our readers who aren’t regular breakfast eaters, let me remind you again that breakfast is the most important meal of the day. It’s the secret to good health, great energy, and long life!

Overfed or undernourished, manage weight through balanced meals


March 22, 2010, 4:55pm

“Over 98 percent of dieters will regain their weight and usually more,” said corporate pharmacist Jenny Blasurca.  She was quoting Dr. Ray Strand from his book ‘Releasing Fat’.  “How then do we manage our weight?  More importantly, how do we do it the healthy way?” she asks.

In an intimate gathering, Blasurca of USANA Health Sciences discussed the several mechanisms in existence to aide weight management.  According to her, there are the so-called ‘extremes’ where people either cut down on food or they eat whatever they want but use ‘magic’ pills, tea or creams.

“The problem with cutting down on your food intake is you may lose the nutrients that your body need.  On the other hand, using slimming tea, pills, or cream often interfere with the body’s normal functions because many of them work by eliminating water, by blocking or binding, or more frequently burning fat,” she explains.

She further adds, “A lot of people do this but why are they still fat?  The country has a growing number of obese cases.  What these patients don’t probably know yet is that their cells actually cling on the fat deposits.  These fat deposits actually cause self cell-destruction.”

There are also those who abide by the rules of reducing their fat intake thereby purchasing products only those with the ‘Non Fat’ or Low Fat’ labels.  And then there is the very popular ‘No Carb’ diet which prohibits individuals from eating rice or bread – staple components of a typical Filipino meal.

“There is a lot of health risks involved in the no carb diet.  It runs the risk of finding an alternative for what is lacking, like meat for protein.  If you over-eat meat, scientifically, you release nitrogen which becomes ammonia which is bad for the kidney.  These types are quick-fixes that are unsustainable and unhealthy,” Blasurca relates.

Proper nutrition is the key

According to Blasura, what the body needs is homeostasis or balance to avoid the ‘rebound’ effect where nature strikes back by putting back the weight that was lost.  That balance is needed by the body organs to function completely.  “We don’t need to cut down on anything but we need to make good choices because according to the food pyramid we should really eat fats, proteins, carbohydrates, and fiber in right amounts.  Water should be sufficient as well for it is the foundation of the food pyramid.”

In addition, Blasurca gave emphasis on minding the glycemic index (GI) of every food. GI is a measure of the ability of a food to raise blood sugar levels after it is eaten.  When a person’s blood sugar rises, insulin is produced to counteract it.  However, high levels of blood sugar and insulin can lead to problems like weight gain, insulin-resistance, hypoglycemia, and heart disease.

Relatively, USANA introduces Nutrimeal, a low-glycemic meal replacement drink that includes quality protein, carbohydrates, dietary fiber, and other micronutrients.  Available in two flavors, Dutch Chocolate and Wild Strawberry, Nutrimeal has 257 calories per serving.

“We recommend it as a program in three phases.  Phase I is called Reset where the individual replaces all meal for five days.  It accustoms the body to the amount of sugar that it should consume and the amount of four necessary micronutrients that it should get.  What you set is what you get!.”

Blasurca adds, “It is advised for that duration because the most bio-available form of protein is meat and we would like to teach the body to eat in moderation the amount of protein, carbohydrates, fats, and fiber.  It’s also a way of cleansing because the food that we’ve consumed is removed from our system.”

The second phase is Transform where the drink replaces two meals for two days.  “It works best by eating a lot of fruits and vegetables that has low GI component,” reminds Blasurca.  Lastly, Maintain which is the third phase of the program, replaces one meal a day for three months. “Based on the research and developing team, it is best taken in the evening because when the body is at rest, the fiber can get into the colon resulting to a good evacuation process in the morning.”

In conclusion, Blasurca asserts, “Regular exercise is still recommended.  The basic way to do to lose weight is to eat less calories based on your desired body weight.  That is established by clinical nutritionist, pharmacists, and doctors.  Energy in should be the energy out.”

By Simeon Margolis, M.D., Ph.D. – Posted on Fri, May 08, 2009, 11:01 am PDT

The U.S. Food and Drug Administration has found more tainted and dangerous weight loss dietary supplements.

Since millions of overweight or obese Americans are desperate to find a pain-free way to lose weight, it is not surprising that unscrupulous companies have seized the opportunity to make millions by promoting worthless, and even dangerous, weight loss products to unwary consumers.

Late in April, the FDA issued a warning to consumers to stop taking the Hydoxycut line of weight loss products, which have been associated with a number of serious adverse effects including liver and kidney failure. Hydroxycut products are probably the best known weight loss supplements and are sold in national chain stores including GNC and Vitamin Shoppe as pills, drinks, and powders. They are promoted as a way to increase energy, burn calories, and control appetite. Although the manufacturer, Iovate Health Services, has voluntarily withdrawn 14 products, the FDA urges consumers who have already purchased them to throw them away.

Some months ago I wrote about a December 22, 2008 FDA nationwide alert, urging people not to buy or use more than 25 weight loss products sold on various web sites and in some retail stores. Subsequently the FDA has issued two more alerts that, by March 22nd, had expanded to 72 the number of weight loss dietary supplements that are tainted with a number of undeclared active pharmaceutical agents. You can find the full list of these products by going to the FDA Web site.

You don’t really need to look at the FDA list of tainted products, though. Again, most weight loss dietary supplements do not work, and I strongly advise you not to take any of them. But I suppose it is necessary to point out that some may be effective based on their content of proven weight-loss drugs. However, it is important to add that some of them can be DANGEROUS because they contain prescription drugs in amounts far greater than the maximum, FDA-approved, recommended doses.

Another weight loss issue was resolved a few months ago. Coke, Nestle, and Beverage Partnership Worldwide were sued several years ago by 26 states and the District of Columbia for falsely advertising that the green tea beverage Enviga can produce weight loss by burning extra calories. The companies have agreed to the following:

– to re-label Enviga and any similar products

– to add disclosures to the label

– to disclaim any weight loss benefit

– to note that weight loss is only possible through diet and exercise.

– to pay $650,000 to the states that brought the suit (seems to me a small price to pay.)

It is encouraging that the FDA is finally showing some teeth in dealing with tainted and dangerous supplements as well as with false advertising.

Don’t Believe the Health Hype: Six Fallacies Debunked
By Maxine Hurt (View Profile)

By this time, you know that you should never skip breakfast, all carbs are not bad for you, fasting is a dubious get-thin-quick solution with negative short- and long-term repercussions, and cutting up your food up into tiny pieces before eating it doesn’t decrease your caloric intake, despite what Alicia Silverstone’s diet-obsessed character in Clueless says. But just when you think you’ve found a clear path in the labyrinth world of fitness, nutrition, and health, a whole new set of myths, exaggerations, and flat out lies pop up, ready to thwart your wellness goals. This means that you have to be forever vigilant, separating the bad information from the good to ensure that your health doesn’t suffer as a result. Here are a few common fallacies explored to help you stay on track.

1. I should exercise in my “fat burning zone.”
You hop on the elliptical machine at the gym and study the console’s colorful diagram. Without making a single rotation, the words “Fat Burning Zone” cause your heartbeat to accelerate. A special zone that allows me to burn more fat? Perfect! So you accelerate, check your heart rate, then decelerate and peddle cautiously to ensure you never leave the fat burning zone. According to Michael Brazeal, Director of Fitness and Exercise Physiologist at the California Health and Longevity Institute at the Four Seasons Hotel Westlake Village, California, you’ve been misled. “Yes, at low levels of exercise, a greater percentage of the calories burned come from fat, whereas at higher levels of exercise intensity a greater percentage of the calories burned come from carbohydrate combustion. But the bottom line is that it’s all about calories and creating an energy imbalance—your body doesn’t care where the calories come from.”

Brazeal explains that when he measures his clients’ resting metabolic rates (the energy required to perform vital body functions such as respiration and heart rate), a higher percentage of calories burned come from fat combustion. This means that you would be in the optimal “fat burning zone” when watching TV on the couch or lying in a hammock by the beach. Obviously, that’s not going to help you with your health goals. Instead, Brazeal, whose advice is evidence-based and substantiated by scientific research, tells his clients, “Exercise vigorously. Get the most out of it.”

2. If I focus on abdominal exercises, I will lose inches off of my waistline.
Remember the video of the woman in the pink leotard trying to trim her waist by being violently jiggled by a vibrating belt machine? Guess what? It didn’t work then and it doesn’t work now. According to Brazeal, “There is no such thing as spot reduction unless you know a great plastic surgeon. But you can spot tone the musculature beneath the fat.” Performing leg lifts, abdominal crunches, or bicep curls will, overtime, increase the muscle’s strength and may change the physical appearance of the area. Your biceps may appear larger or smaller depending on your genetics and exercise routine, but it is the muscle mass that has changed, not the fat surrounding it.

According to Brazeal, “The best way to get rid of fat is by doing cardio exercise—long duration, vigorous cardio exercise.” So you can abercize, ab-tone, abdominalize, ab-crunch, ab-sculpt, and ab-burn for days, but as for losing inches off of your waist in the process, you better go running, jump on the elliptical machine, or take a spin class.

3. If I do too much weight training, I’m going to look like Schwarzenegger.
Many women like having a toned body, but don’t want a bulky one. As a result, we are suspicious of weight training, scared that the end result will be an overly muscled, Amazonian physique ideal for winning body building competitions. According to Brazeal, that’s a fallacy. “Due to hormonal differences, very few women are capable of achieving exaggerated muscle hypertrophy which is an increase in muscle mass caused by resistance training. Unless you are on some type of supplement, you are not going to bulk up,” says Brazeal.

Rather than worrying about bulking up, women should be more cognizant of realistic fitness challenges more likely to plague them like saddlebags, the deposits of fat that settle around the hips, butt, and thighs. According to Brazeal, one reason to go all out with weight training is because it’ll help you in the future. “Muscle is metabolically active. The more muscle you have, the more calories that you burn.” So although spot training alone won’t get rid of saddlebags, weight training in general will make your body an efficient calorie burning machine which will help you reach your long-term fitness goals. 

4. If I eat meals from the low calorie menu at a restaurant, I’m being responsible.
Just as decadent chocolate desserts tempt us, so do the words guiltless, low fat, low calorie, and heart healthy when they’re printed on the menus at our favorite restaurants. But relinquishing control of what you eat is always suspect no matter how convincing the marketing campaign. According to registered dietician Anne Stone of Thousand Oaks, California, “If you want to lose weight, you have to reduce the frequency that you eat out, because even though something is advertised as a guiltless menu item, studies have recently been showing that it depends on who is preparing the food that day and how carefully they are following the guidelines.”

In one investigation conducted in 2008 by Local 6 News in Orlando, Florida, the station’s reporter packed and shipped food content from eight different meals from popular restaurants to scientists at Analytical Laboratories in Boise, Idaho. The laboratory reports revealed that in all but one of the eight meals, there were more calories in the meals than advertised. Some meals were around one hundred calories over the marketed amount. In two of the meals, there were over 80 percent more calories in the supposedly low calorie fare. This is clearly a good argument for preparing your own meals at home whenever possible.

5. If I want to lose weight, I can’t go wrong by eating lots of salads.
The salad myth is wrong for two reasons: salads can be just as high in calories and fat as any other meal (especially when ordered at a restaurant) and your body can feel deprived when it doesn’t receive meals that incorporate all three major food groups. This can cause you to munch relentlessly later on. Stone, who is familiar with this mindset, tells her clients, “You’d be better be off never ordering salads unless it’s a garden salad on the side of your turkey sandwich. I’m a big believer in sandwiches; they are very filling, they look like a meal, and they taste like a meal.” Stone looks beyond the calories in/calories out weight loss equation into murkier psychological waters. “Psychologically, it’s more satisfying to eat a sandwich. Our body likes all of the three major food groups: carbohydrates, protein, and vegetables.” According to Stone, as long as you make smart choices when ordering or making a sandwich (whole grain bread and hold the mayo for example), they are the clear winners over salads.

6. At least I don’t have to worry about heart disease; that’s a man’s problem.
Not only is this assumption wrong, it’s potentially deadly. When you learn that of the approximately 870,000 people who die annually of cardiovascular disease, almost 450,000 are women, it’s clear that this is also a woman’s problem. According to Brazeal, “It’s not that a man is the poster child. The thing is that women show different symptoms and signs. They will go into their physician and complain of fatigue, lethargy, insomnia, stress, and oftentimes the physician will dismiss these symptoms as stress-related, write a prescription for Xanax or Zoloft, and send her on her way.”

Not having overt symptoms can confound the problem. According to the American Heart Association, 64 percent of women who die suddenly of coronary heart disease have no previous symptoms. Similarly, women still see it as a man’s disease. Historically, most of the research on cardiovascular disease was performed predominantly on middle-aged men. Ironically, only thirty years ago, a 1960s American Heart Association conference in Oregon devoted to women and cardiovascular disease was titled, “How Can I Help My Husband Cope with Heart Disease?” Help him, but know that you need to stay informed and help yourself as well.

Although there are many misleading claims made about fitness and health, sometimes our worst saboteurs are ourselves. Yes, it’s easier to tell yourself you’re avoiding bulking up by not weight training, but in the end, the right choices will always produce the right results.–six

by Liz Vaccariello, Editor-in-Chief, PREVENTION, on Thu Mar 12, 2009 8:54am PDT

The news about all the amazing ways eating—NOT dieting—can improve your health, help you lose weight and give you all-day energy just keeps getting better and better. In fact, new research shows that certain nutrients found in loads of foods are powerful factors when it comes to balancing blood sugar and encouraging weight loss. Here are four that can have a powerful effect on your weight, your energy level and your long-term health.

Tired much? Revitalize with an energy boosting 15-minute routine


Scientists aren’t sure how calcium burns body fat—some believe it reduces the fat-producing effects of a steroid hormone called calcitriol. What we do know is that it works: Researchers at the University of Tennessee found that obese people who went on a low-calorie diet that contained three daily servings of calcium rich dairy lost 70% more weight and 64% more body fat than those who ate just one serving of dairy a day.


Fat-free milk and low-fat dairy, spinach, kale, broccoli, and white beans

Do you find yourself over-eating when your stressed? Here are 7 positive ways to beat the stress


A landmark study from Tufts–New England Medical Center showed that low levels of vitamin D raise a person’s risk of type 2 diabetes by as much as 46%. Researchers believe vitamin D quells cellular inflammation that contributes to diabetes. Plus, your body needs D to absorb calcium—and together, they can help fight diabetes: According to the Nurses’ Health Study, an ongoing investigation of more than 83,000 women, those who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to have developed diabetes than those taking in less of both nutrients.


Salmon, mackerel, sardines, tuna, fortified whole grain cereal, fortified fat-free milk, and Swiss cheese

Keep your heart strong with these cutting-edge strategies from leading cardiologists

3. OMEGA-3s

New science published in the American Journal of Clinical Nutrition showed that women who ate a balanced diet including omega-3s lost 1 12 more pounds of torso fat than women on the same exact diet but minus the omega-3s. These healthy fats slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.


Tofu, enriched eggs, shrimp, salmon, tuna, walnuts, flax, and flaxseed oil

Delicious Meals That Boost Your Energy and Fight Fat


Foods high in fiber are nutrient-rich, filling, and low in calories—a combination that makes them weight loss wonders. According to a study done at the University of Minnesota, people who stuck to higher-fiber diets lost 2 to 3 pounds more per month than those who followed lower-fiber diets. Fiber triggers hormones that control appetite, which also helps with weight loss. Plus, both soluble and insoluble fiber help control blood sugar: The soluble type dissolves in water and forms a thick gel during digestion, which can interfere with and slow down carbohydrate and glucose absorption in the intestines, explains Quinn. Insoluble fiber doesn’t dissolve in water. It stays solid and moves quickly through the digestive tract, so intestines have less time to absorb carbohydrates, and blood sugar levels stay even.


Whole grain breads and cereals, brown rice, barley, oatmeal and oat bran, apples, pears, citrus fruits, carrots, beans, and artichokes

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