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Lose weight and still eat the foods you love

Red Apple Yoga — Sun, 03 May 2009 01:31:29 +0000

Did you know that nutrition is just as much about HOW and WHEN you eat as it is about what you eat?

Did you know that you can get more nutrients from eating your favorite neighborhood pizza in the right way, than you could from eating a steamed organic bowl of vegetables in the wrong way?

Ayurveda, the ancient system of health from India has given us tools to maximize the nutrients we get from our foods and to improve our digestion. So here’s 3 quick and crucial tips from ancient India!:

When you eat, no matter what it is, chew it slowly, aiming for at least 30 chews per mouthful. Our saliva is the first step of digestion. Chewing well breaks down the food before your stomach processes it, exposing more of the nutrients to your body and also minimizing problems with reflux, acid and indigestion. Plus, savoring your food makes it last longer and may reduce the total amount of food you need to feel satisfied.
When eating a heavy food like pizza, burgers, ice cream etc. try to eat these foods earlier on in the day, say for lunch or for an early dinner before 6:00pm. This will allow your body to digest and process the food before bed, going to sleep with a full stomach is at the root of a lot of weight management problems.
When you eat a heavy meal, start with a raw salad filled with tons of crisp greens and your favorite light veggies like tomatos, cucumber, carrots etc topped with a light vinegar based dressing. The raw veggies act like a broom through the stomach, helping the body to digest the main meal and helping you maintain your weight.

Ancient India and China have a variety of techniques that can change your life depending on your lifestyle, body type, appetite, region that you live amongst many other considerations. This is something that an experienced practitioner can help you to decide. The above 3 suggestions will work for anyone anywhere and will provide simple and dramatic changes. Try them on for yourself and see how simple big change can be!

Fight Fat and Win: Top 5 Foods to Arm Your Kitchen

Brian RD — Sat, 18 Apr 2009 14:34:58 +0000

Fat Fighting Foods: A Kitchen Comparison

If you were to compare the kitchen and pantry of two people: one is struggling everyday to lose weight while the other person seems to effortlessly keep the weight off-you would find some drastic differences.

One of the most surprising differences is that people at a healthy weight actually have more food in their kitchen-not less. This reflects the fact that people who cook their own food tend to weigh less than those that eat out. Even with the best intentions, dining out more than once or twice a week is a nutritional minefield.

The differences don’t end there. People who can lose weight and keep it off tend to have 5 items at their disposal that gives them the most important weapon in the weight loss battle-making it convenient and easy. These are tremendously powerful fat fighting foods. Our grandiose plans for preparing a 3 course dinner every night of the week can dissolve faster than you can say: “my kid has the flu”.

Consider these 5 fat fighting foods your safety net for when life gets in the way of your weight loss plans.

Fat Fighting Food #1-Frozen Broccoli

Vegetables have huge upside: they are great for weight loss and have a ton of antioxidants. The downside is that they can also take the most time to prepare. Put frozen broccoli in a bowl, cover, and microwave for 5 minutes and you have an easy and healthy side dish.

Fat Fighting Food #2-Canned Salmon

I could write a dissertation on the health benefits of salmon. Besides being a healthy source of protein, salmond has a boatload of omega-3s which can help with fat burning. Salmon in a can is easy to make and always there for you in a pinch.

Fat Fighting Food #3-Frozen Berries

Another frozen winner. Frozen berries are delicious, convenient, and have a ton of fat and appetite fighting fiber. With frozen berries, you can make a smoothie, plop some over your oatmeal, or even throw a handful in your mouth.

Fat Fighting Food #4-Reduced Sodium Soy Sauce

Adding flavor to bland food also often means adding a bunch of calories. Reduced sodium soy sauce can turn bland food into a flavor filled masterpiece-by adding about 5 calories.

Fat Fighting Food #5-Salsa

Salsa is another low calorie way to add flavoring to food. After you start to use salsa as a topping to fish or as part of a side dish, you will see that salsa is much more than something to dip a tortilla chip into.

No matter what the diet gurus say, losing weight and keeping it off is hard. By having these 5 items stocked in your kitchen you can make it easy-no matter what life throws at you.

Brian Dean MS, RD is a registered dietitian and researcher. After years of research, Brian has set his sights on helping those with lower back pain. He serves on the Medical Nutrition Committee for The American Society for Nutrition and is a professional member of numerous cabbage soup diet research organizations including the International Association for The Study of Pain, American Chronic Pain Society, and The American Dietetic Association. He recently created a research-based lower back pain treatment program , ‘The Back Pain Diet’ which is available from his website Stop Lower Back Pain.

5 Keys to Fat Loss Success

Gary Pepper M.D. — Thu, 11 Sep 2008 17:01:07 +0000

By Wendy Chant,
Author of Crack the Fat Loss Code

When it comes to losing fat, success doesn’t happen overnight.
Sometimes it doesn’t even happen over a few weeks, a few months or a
few years. Don’t rush it, don’t crash and don’t expect too much of
yourself too soon. Life is for the living; for the making of mistakes
and learning from them. Below I have outlined my5 Keys to Fat Loss
Success so that you can not only lose fat but keep it off — forever:

1. Set realistic short-term goals: The best way to think of these is
as “mini-goals.” When I was actively training in road racing I didn’t
start out running a marathon. I first started with smaller mileage
races and each time I would try to better my time — and better my
distance — until I was running a competitive marathon. There is no
way to reach such a huge long-term goal without a few mini-goals along
the way. What are your mini-goals?

2. Short-term goals should lead you to long-term goals: Allow for
occasional setbacks along the way, but regard them as learning
experiences. That’s the beauty of short-term, or mini, goals. You can
make a few missteps along the way and still reach your ultimate goal,
as long as you simply learn from your misstep and get back on track.

3. Set a training schedule and stick to it: It helps to have a
contract with yourself; how formal a “contract” is up to you. Some
clients put the schedule in writing; others tack it to their fridge or
keep a sticky-note in their wallets. Some keep it in their heads, but
all do one thing in common: stick to it.

4. Listen to Your Body: If I’ve taught you one thing in this book it’s
to listen to your body. We talked about not eating too much, stuffing,
and not eating too little, starving. Your body sends you signals when
it’s too full or too empty; listening to them is one way to stay in
balance. Your exercise should be the same. Fatigue is a sign to take a
break, and it’s OK to do so. The old adage of “no pain, no gain” has
gone by the wayside.

5. Constantly challenge yourself: Life is meant to be a challenge. We
strive to meet challenges and move beyond them. If we don’t learn, we
can’t grow. Success is like a muscle; it doesn’t grow if it isn’t
stretched. How far can you stretch today?

Author Bio
Wendy Chant, MPT, SPN, is a certified personal trainer and a
specialist in performance nutrition. She holds a bachelor of science
degree in medical sciences and nutrition science. A champion body
builder, she opened her own training center, ForeverFit®, in 1998.
Her book, Crack the Fat Loss Code, is available now from McGraw-Hill.