Archive for January, 2009
Quick workout for Moms
Jan 27th
For women with babies or small kids, finding time to exercise can be challenging. With the sleep-deprivation factor, minimal personal time, and the priority changes that babies and small children bring—are there any fitness options for busy moms? The fact is, the more you take of yourself, the better you will feel…and thus the stronger you will be both physically and emotionally to face the day with the “little ones,” as well as deal with all of life’s challenges.
Mini-circuit training routine
This short mini-circuit is the perfect daily routine to help you burn a few extra calories and tighten up some common problem areas (i.e. the hips, thighs, buns, upper body and abdomen). It moves from one exercise to the next without a break in-between each exercise. The goal with this type of routine is to keep your heart rate elevated, which helps burn more calories and tones the whole body.
The busy mom routine consists of 4 exercises
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Want to lose weight? Don't count on pills
Jan 24th
CHICAGO, Jan 22 (Reuters) – Users of Alli, the first weight-loss drug approved for sale over-the-counter in the United States, are finding what they likely suspected all along: pills are no magic substitute for diet and exercise.
Yet as Americans engage in the New Year’s tradition of resolving to shed pounds, the market for diet aids is expected to remain firm, even as the economy is mired in recession.
Americans spend $30 billion a year on weight-loss products and services, and two-thirds of the population is overweight or obese.
GlaxoSmithKline’s Alli, a lower-strength version of Roche’s prescription-only Xenical, created’ a stir when it was approved 18 months ago. More >
Nine lessons we can learn from Oprah's weight-loss battle
Jan 19th
By now, everyone knows that Oprah Winfrey is displeased with her current weight and is seeking to turn things around in 2009. Here are some practical lessons culled from Winfrey’s experience that you can apply to your attitudes about diet, exercise, and weight: More >
Worst Foods in America, 2009
Jan 15th
Can an appetizer with the caloric equivalent of 13 Krispy Kreme doughnuts be justified? No. The 2,710-calorie Awesome Blossom has been purged from Chili’s menu–maybe the fat-drenched appetizer couldn’t withstand the scrutiny of being named to the Eat This, Not That! list of the Worst Foods in America last year. No matter the reason, we applaud this waist-expanding starter’s retirement.
The deep-fried onion wasn’t the only thing to withdraw from last year’s race–more than 10 other items from 2008’s lineup have been removed from menus (or mysteriously had their calorie counts lowered). That’s a step in the right direction, and it’s good news for your waistline.
The bad news? There are plenty of frightening foods still at large across the country. After another year of menu investigation, we’ve come up with this year’s list of the most calorie-laden, fat-riddled, sodium-swaddled, sugar-spiked dishes in America. Eat at your own risk. More >
Caffeine and Weight Loss
Jan 13th
Should You Skip the Gym and Head to the Local Coffee Shop?
Caffeine and Weight Loss
Is it really dangerous to rely on caffeine or other stimulants to aid weight loss? For most people, there is probably nothing wrong with having a cup of coffee in the morning, but you shouldn’t be relying on coffee or increasing your caffeine consumption under the misguided impression that it will help you lose weight.
The Truth about Caffeine
Caffeine can speed up your body in many ways. If caffeine keeps you awake and allows you to skip an afternoon nap and you exercise instead, then, of course, you might end up losing weight. Relying on caffeine, however, to help you make it through each day and to lose weight is unhealthy.
You May Not Realize How Much You’re Getting
Many people are surprised when they find out just how much caffeine is in the foods that they consume. Most of us know that dark-colored colas contain caffeine. What many of us don’t know is that some light-colored or orange sodas actually contain caffeine as well.
Even decaffeinated coffee and decaf tea still contain some caffeine. And chocolate is another source of caffeine. That’s right — all those bite-sized chocolate candies you eat contain caffeine.
Too Much Can Hurt You
Too much caffeine is harmful to the human body. There is some evidence to indicate that caffeine fuels the growth of cancerous cells. Caffeine also accelerates heart rate.
Caffeine has been shown to have a minimal effect on weight loss but only in individuals who exercise and also follow a low-fat diet. So if you are a couch potato and haven’t made efforts to improve your diet, you probably won’t receive any of the limited weight loss benefits caffeine may offer.
Many experts feel there is no need to give up your morning cup of coffee if you enjoy it, but don’t go crazy and drink coffee and iced coffee all day long under the mistaken impression you are going to lose weight. Caffeine may be fine in moderation, but it is definitely not a legitimate substitute for proper diet and exercise.
Jan 9th
The top 10 healthiest diets in America
Relax -- some diets are more about burning calories than counting calories.
By Tracey Minkin
If losing weight is at the top of your resolution list, you’re not alone. An estimated 80 million Americans go on diets every year, spending more than $30 billion annually on programs and products.
That’s a lot of money, a lot of advice, and a lot of emotional investment. So, which diets really work — and work safely? To find the weight-loss programs with that golden balance of nutrition, calorie-control, motivation, and activity, Health harnessed a panel of experts to put more than 60 well-known diets to the test and narrow them down to the top 10. Here’s the list:
• The Structure House Weight Loss Plan (Fireside)
Don’t recognize this plan? That’s because for more than 30 years its author, Gerard J. Musante, PhD, has been working quietly and very successfully running the actual Structure House, a Durham, North Carolina-based residential treatment center for obese adults. That’s a lot of time spent with patients and a lot of attention paid to the broad factors that affect weight loss — particularly the relationship people have with food.
But can an excellent residential program transfer to an effective at-home plan? The answer, according to our experts (meet them at right), is a resounding “yes,” which is how this below-the-radar plan grabbed highest honors from its better-known rivals. iReport.com: Tell us about your New Year’s resolutions
With top-shelf scores on every aspect of healthy weight-loss, Structure House won an “outstanding!” from obesity expert Tim Church, MD, on its exercise component (often a weak spot in diet programs). And several panelists raved about the plan’s motivational components. “It focuses on the ‘why’ behind overeating,” says registered dietitian Maureen Callahan, “and helps dieters learn to put their lives in balance.”
Health’s Senior Food and Nutrition Editor Frances Largeman-Roth agrees: “This book takes a holistic approach to weight loss, asking you to fill your life with things other than food — outdoor activities and time with friends and family, for instance. Plus, the recipes, such as Balsamic Dijon Chicken and Classic Pesto, won high marks for tastiness, another factor in long-term weight-loss success. Health.com: Lose weight on fast food— really!
• The Step Diet (Workman Publishing)
We all know that walking 10,000 steps a day can really make a huge difference healthwise. But now we also know that the diet inspired by this fundamental, healthy approach to movement and activity is a big winner. And it even comes with a pedometer, a device that studies have shown can be a huge motivator for staying active and losing weight.
Our panelists agree that establishing a lifestyle regimen that combines intentional walking with spur-of-the-moment step-building (parking farther away, taking the stairs) is a healthy, all-ages, all-levels-of-fitness diet prescription. “This is more about calories burned than calories cut,” Health’s Frances Largeman-Roth says. Health.com: 5 tips to keep office snacking from derailing your diet
More >
Weight Loss Fast Tips
Jan 5th
If you want to experience weight loss fast, tips like these for dieting will help you achieve your goal:
1. Eat only until you are satisfied at every meal. Never eat until you are full. Be able to walk away from a meal. It’s all about self-control.
2. Incorporate 5 servings of fruits or vegetables into your diet every day.
3. Consume a minimum of 25 grams of fiber a day if you are a female or 35 grams of fiber a day if you are a male.
4. Drink 10 glasses of water daily.
5. Don’t eat within 3 hours of going to bed.
6. Avoid sugary foods. Opt for sugar-free foods instead.
7. Satisfy your sweet tooth with fruits.
8. Satisfy your craving for salty foods with nuts.
9. Avoid calorie-laden drinks such as regular sodas or fruit juices. Opt for caffeine-free, diet, zero-calorie drink alternatives instead.
10. Space your meals out by at least 2.5 to 3 hours in between each, and avoid mindless snacking.
In addition to the above, if you want to accelerate your weight loss fast, tips like these for weight training and exercise are equally important:
1. Engage at least 30 minutes of aerobic activity every day.
2. Do some amount of strength training at least 2 to 3 times per week.
3. If you are unable to make it to the gym or you are not a generally athletic person, at least go for walks, and take the stairs instead of the escalator or elevator whenever possible. The key is to be active in order to burn calories.
These tips may seem very simple but they are extremely effective rules if you need to experience weight loss fast. Tips like these are all you really need.
Safe Fat Burners
Jan 5th
Unwanted fat is something that every one of us wants to get rid of. There are several methods to burn calories. But the million-dollar question is how it can be flushed out safely. Proper food selection is the safest way for weight loss.
Following is the list of the foods that are capable of burning calories, fast and quick.
Soybeans:
Soybeans contain lecithin that acts as a fat emulsifier. It also breaks down fat deposits in the body. Consumption of soybeans at least thrice a week prevents collection of fat to a large extent.
Fruits:
-Fruits such as, apple, fig, blackberries, pear, banana are packed with fibers. These fill up stomach quickly making you fill full earlier. So these prevent more eating.
-Fruits such as, lemon, lime, grapefruit, guava are rich in vitamin C. Vitamin C is capable of diluting fat. Thus intake of these fruits makes it easier to flush out calories from the body.
Chillies:
Red chillies contain capsaicin that helps in speeding up metabolic rate. Thus chillies are considered to be an important weight loss food.
Dairy products:
Calcium present in some diary products such as, milk, yogurt, and cheese is very good for losing weight.
Water:
It is recommended to drink lots of water for the purpose of weight loss, as body can’t work properly without being hydrated.
Green tea:
Green tea is considered as an excellent supplement for weight loss.
There is no need of any fancy methods to lose weight. Just with some simple physical activities like running, swimming, jogging etc. and proper food selection, you can achieve your desired figure.
Stick to Your New Year’s Resolutions
Jan 4th
Surefire ways to create a healthier you
–Unilever Newsletter, January, 2009
If your New Year’s resolutions are something of a standing joke — you say you’re going to lose weight, start exercising or stop smoking — but no one, including you, believes you’ll follow through, then it’s time to strengthen your resolve with these strategies.
Set realistic goals. You won’t become fit or kick a smoking habit overnight. Instead, focus on small, achievable milestones. “Losing one pound a week sounds a lot easier than losing 100 pounds,” notes Ximena Jimenez, a registered dietitian in Miami.
Be specific. “Resolutions that are overly broad — like ‘eat better’ — aren’t helpful,” says wellness coach Deborah Enos, author of Weight a Minute: Transform Your Health in 60 Seconds a Day. Instead, set your sights on doing something specific each day, such as eating three servings of fruit.
Put it in writing. Write your goals on index cards. Do you want to be a healthier role model for your kids? Have more energy? Lower your risk of diseases like diabetes? Post your goals strategically throughout your home—on the fridge, the drawer where you used to stash your cigarettes, near the TV—so you’ll stay motivated.
Conquer cravings. If you’re ready to reach for that cigarette or cupcake, distract yourself: call a friend, go for a walk, do a crossword puzzle or look at yourself in the mirror and recite your goals out loud (refer to those handy index cards).
Seek support. Find someone who has a similar goal and work as a team. If you’re trying to get fit, for example, a workout buddy will keep you motivated and hold you accountable if you don’t make it to the gym. To find a support program for weight loss and smoking cessation, check the offerings at local hospitals.
Cut yourself some slack. Everyone slips now and then, and don’t beat yourself up if you do. After all, negative feelings will only send you back to those old habits you’re trying to break. Just refocus on your goal and start again. With every effort, your motivation and resolve get stronger.
Celebrate milestones. Did you make it a week without a cigarette? Treat yourself to a massage. Have you dropped a clothing size? Take yourself shopping! Remember: Every day that you stick to your goals is one day closer to a healthier, new you!
Five Weight-Loss Myths Debunked
Jan 4th
By Patricia Groziak, M.S., R.D.
Still believe that carbohydrates make you gain weight? If so, you’re falling victim to one of the most common diet myths. Here Pat Groziak, who is a registered dietitian and senior lead country nutrition manager, USA for Unilever, explains how any one of these myths could be undermining your attempts to drop pounds and offers tips on the right way to diet.
Myth One: Diets don’t work.
Fact: All diets work if you follow them correctly.
Most people fail to maintain their weight loss because they return to their old eating habits and don’t adjust to consuming fewer calories. But not all diets are created equal: Fad diets that strictly limit calories or forbid certain food groups are not only hard to stick with but also unhealthy.
You should choose a healthy weight-loss plan that provides balanced nutrition and fits your lifestyle. Don’t follow a fad or try something you can’t live with. Your diet should be scientifically proven to work, flexible and easy to follow. And remember, a safe, sustainable weight-loss pace should be one to two pounds per week.
Myth Two: Skipping breakfast saves calories, helping me lose weight.
Fact: Eating breakfast is essential in a weight-loss plan.
Studies have shown that breakfast eaters tend to weigh less than breakfast skippers. Breakfast helps to kick-start your metabolism, satisfies your hunger first thing in the morning and prevents overeating later in the day.
A healthy breakfast should include a source of complex carbohydrates, fiber and lean protein to help keep you satisfied. Don’t have time for breakfast? Start your day with a Slim•Fast® shake or meal bar for a satisfying, healthy “on the go” choice.
Myth Three: Snacking is a bad idea.
Fact: Snacking can be a smart weight-loss strategy.
Snacking itself isn’t the problem — it’s food choices and portion sizes that can do a dieter in. Smart snacking can help curb your appetite between meals and prevent overeating. But be sure to count snacks as part of your total daily calories.
Choose calorie- and portion-controlled snacks of 100 to 150 calories, and stick to healthier foods such as fruits, vegetables, nuts, low-fat yogurt and nutritious snack bars.
Myth Four: Carbohydrates make you gain weight.
Fact: Calories are calories.
Excess calories cause weight gain, not too many carbohydrates. Carbohydrates are a good source of energy and necessary for a balanced diet.
Choose complex carbohydrates such as fruits, vegetables and whole grains, which are good sources of nutrients (including fiber and B vitamins). Limit refined carbohydrates such as soda, candy and cakes.
Myth Five: Eating after 8 p.m. causes weight gain.
Fact: What’s important is how many calories you consume in a day, not when you eat them.
You can have a late snack and still stick to your diet, as long as you don’t exceed your total daily calorie allowance. No matter when you eat, your body will store extra calories as fat.