Weight Loss Diet Program Reviews: Choosing the Right Diet for You

Many people who find themselves constantly dieting or going through a yo-yo dieting cycle are stuck in a diet that is in fact weighing them down.

A diet is meant to enhance your life, not slow you down or make you feel discouraged in any way. Although this has been the dieting of the past, today we have established more effective ways to lose weight that we can actually utilize everyday, and not even realize it once we get into the routine. This is the type of diet everyone wants to take advantage of.

One of the main causes of a weight loss diet slowing you down may be a result of the price of the products required for your particular chosen program.

There are many diet and weight loss programs on the market today that entice you to join with their great promises of extreme weight loss results. And then you only find that you have been taken into a program that is constantly draining your wallet and your energy.

Does this sound like you? If so, it is time to start paying attention to the healthy and all natural diets.

Many dieters find that when they are on a diet they cannot go out for dinner with their friends and family and enjoy life as they did before their diet. This is the type of diet that can really drain your life because of how it weighs you down and forces you to spend more time at home, trying to ignore your hunger cravings.

When a diet forces you to exclude carbohydrates for example, it can be almost impossible to eat at a restaurant or even go to a friend’s house for dinner if you are going to stick to this diet plan. When you find this is happening with your current diet plan, it is time to find a diet that is more effective.

Excluding food groups and essentials like carbohydrates from your diet can potentially damage your health and this is one feature of any diet plan that you should avoid.

The diet you choose should do the complete opposite of weighing you down, it is meant to revitalize you! Many people have yet to find a diet that allows them to feel better and see weight loss results and maintain this new feeling of health.

A lot of the diets are short term. And this is why it can be hard to find results when your chosen diet only maps out a few weeks of elimination of carbs or calories, from here you end up back where you started more than likely.

When you begin your diet, you should have all the information regarding how to utilize nutrition no matter where you are, so you can always do what you want to do and where you want to do it.

The only type of money you should be spending on your diet program is for healthy foods and meals that can help you begin your new natural diet. If you find you are constantly spending money on supplements and diet pills it is time to go all natural.

The easy way to weight loss is to make the decision to really change your lifestyle. If you are not able to make this decision, then you are going to find yourself constantly feeling weighed down by your weight loss diet plan, and this can be very discouraging for anyone of any age.

A good diet plan will guide you through each and every step, providing you with resources and tools to make this lifestyle change as easy as possible.

The good news for you is that there are weight loss diet programs that offer simple yet effective diets on the market today. You can check out their reviews to find out if the diet is right for you.

10 Strategies for Successful Weight Loss

The great ones have great strategies for success—Odysseus hiding in the Trojan horse, Ali using the rope-a-dope, Bugs Bunny dressing in drag.

Your weight-loss strategy should be similarly inspired. Willpower alone won't shrink your waist—you need facts and wisdom on your side if you're going to maintain the resolve you showed in January.

There are scientists who study weight loss so the rest of us can keep track of the important stuff, like spring training and Rotisserie drafts. These researchers regularly come up with good advice, the latest and greatest of which we've gathered for you. Pick a few tips, put them in your lineup, and get back in the weight-loss game.

Weight-Loss Success Strategy #1

Weigh Yourself Often

Time was, experts said to stay off the scale—it can be discouraging. But after studying 3,500 individuals from the National Weight Control Registry (NWCR) who've maintained 60 or more pounds of weight loss for at least a year, researchers found that 44 percent weighed themselves daily.

Unhealthy obsession? No, says James Hill, Ph.D., NWCR cofounder and director of the center for human nutrition at the University of Colorado. "They use it as an early warning system for preventing weight regain," he explains. "If your goal is to keep your weight at a certain level, you have to have feedback to see whether you're successful."

Weight-Loss Success Strategy #2

Turn Off the TV

Scientists at Brookhaven National Laboratory in New York recently determined that simply seeing food can trigger a physiological "feed me" response. In the study, visual food cues caused brain activity to jump by 24 percent—mostly in the orbitofrontal cortex, the area of the brain related to drive and acquisition. So a constant barrage of pizza-delivery ads on TV could test your limits. And don't get us started on the Food Network.

Weight-Loss Success Strategy #3

Pray the Fat Away

Christian men who report feeling greater intimacy with God through prayer are more likely to be physically active than other men, according to research from Cornell University. "Studies have shown that those who have more social support move more, and being closer to God may give men that support," says lead researcher Karen Kim.

Another possible reason: "General religion in the United States encompasses theological teachings about the body as a temple, which may also lead to the consumption of a healthier diet and increased physical activity," she adds. Amen to that.

Weight-Loss Success Strategy #4

Beware Tastebud Betrayal

"Hunger increases healthy men's taste sensitivity to sweet and salty substances," says researcher Yuriy Zverev, of the University of Malawi. This means vending-machine snacks (which come in two flavors: sweet or salty—coincidence?) will taste even better when you're hungry.

You could trust that you'd savor the flavor by eating only a small amount. (Right.) Or you could sidestep this land mine altogether. "Eat offensively," says Katherine Tallmadge, M.A., R.D., a spokeswoman for the American Dietetic Association. "Eat regularly during the day to stave off cravings and the bingeing that can result."

Weight-Loss Success Strategy #5

Snack on Almonds

Seventy per day, to be exact. That's the number that people in a City of Hope National Medical Center experiment ate daily for 6 months, in conjunction with a reduced-calorie diet, to drop 18 percent of their body weight.

Study author Michelle Wien partially credits the satiety factor. "Almonds are a nutrient-dense food that provides healthful monounsaturated fat, protein, and fiber, which together contribute to feeling full," she says.

Go for whole almonds in their unsalted, raw, or dry-roasted state. Fifteen to 20 will do the trick for a quick snack. Try 50 as a meal replacement.

Weight-Loss Success Strategy #6

Grab the Day

Long summer days can help you lose weight. "The best time to start a diet is in May, because the days are very long, which makes your energy levels go up and your food cravings go down," says Judith Wurtman, Ph.D., a nutrition researcher at MIT. "You'll eat less and exercise more." So if you get home and it's still light, go for that run.

Conversely, resolution-crazed January is the worst time to diet—the short days knock your serotonin levels out of whack, causing cravings. An Apollo Health goLite P1 lamp can help your body adjust to the dark days of winter.

Weight-Loss Success Strategy #7

Pour a Bowl of Cereal for Lunch

A study from Purdue University shows that eating cereal in place of meals helps you lose weight. Participants consumed an average of 640 fewer total daily calories and lost roughly 4 pounds during the 2-week intervention.

According to study author Richard Mattes, M.P.H., Ph.D., R.D., the approach teaches portion control with a convenient, easy-to-use food. Stick to filling, high-fiber cereals, like All-Bran or Fiber One, and eat them with low-fat milk.

Weight-Loss Success Strategy #8

Go Under the Needle

When Polish researchers examined acupuncture as a diet aid, they found that people who got needled lost 10 more pounds and ticked 2 additional points off their BMIs compared with those who merely cut calories.

Marie Cargill, a licensed acupuncturist in the Boston area, explains that pressure points on the body—mostly on the ear—work as a switchboard to the brain, triggering electrical pulses that suppress appetite. "The ear system is very effective for addiction treatment," she says.

Weight-Loss Success Strategy #9

Eat a Cow's Worth

Of dairy, that is. Reports of the benefits just keep coming.

Recently, a University of Tennessee study found that people who ate a daily 1,200 milligrams (mg) of calcium from dairy lost an average of 24 pounds, or 11 percent of their total body weight. "When you don't have enough calcium in your diet, you're more efficient at making fat and less efficient at breaking down fat, causing a bigger, fatter fat cell," says lead researcher Michael Zemel, Ph.D.

Get the just-right amount by taking in two 8-ounce glasses of low-fat milk (699 mg), a cup of low-fat yogurt (338 mg), and an ounce and a half of cheese (287 mg).

Weight-Loss Success Strategy #10

Gamble on Yourself

Take a cue from the poker craze and wager against a buddy to see who can shed the most pounds. "Men do really well when they make weight loss a competitive game," says New York City nutritionist Joy Bauer, M.S., R.D., author of Cooking with Joy. "Have a 6-month and a 1-year check-in—none of that 2-week garbage."

Or try it in teams, as on NBC's The Biggest Loser, and you'll double the incentive—you'll want to win the bet and avoid letting down your team. "Healthy competition can bring out the absolute best in people," says the show's red-team trainer, Jillian Michaels, owner of SkySport and Spa in Beverly Hills.

She recommends that the team take on a swimming relay or a 5-K run. "That way, it's not a scenario like ‘Who can lift the most?'" she says. "Losing weight is ultimately about better health. For $100, somebody might do a pulldown that's way too heavy and end up tearing a rotator cuff." It'd be a shame if, after you'd lost all that weight, you still couldn't button your pants.

Read more: http://www.menshealth.com/mhlists/motivation_to_lose_weight/Weight_Loss_Success_Strategy_10.php#ixzz0jZcgGU6P

Weight-loss Evolution

It's how you run, not how far that reaps fat-burning benefits. So try these five simple routines to run smarter, not further

YOUR ACTION PLAN

What? Five fat-burning running programs you can tailor towards your lifestyle and goals.

Why? To lose a kilo of fat you need to burn approximately 29000 kil0joules more than you eat. Running is one of the fastest ways to expel energy and keeps your metabolism hiked up long after you've chucked your trainers back in the cupboard.

Who? Anyone who wants to burn fat quickly and cheaply.

When? Do two or three of the routines below each week, leaving at least a day of rest between each run.

1 Keep it short

Best if running bores you

The science For some people, running for long periods can be about as exciting as a double bill of The Antiques Road Show. If this is you then you'll be pleased to hear that a study at Canada's Laval University found people doing cardio exercise for 45 minutes burnt less fat than those who did interval training for 25 minutes. If 45 minutes on the trot is too dull follow the study's 25-minute program below to cash in on these fat-zapping benefits.

The appliance Warm up with a slow three-minute run. Run as fast as you can for 30 seconds, then rest for 60 seconds. Repeat this eight times. Run as fast as you can for 60 seconds and rest for 60 seconds. Repeat five times.

Result: get instant fat-burning benefits.

2 Bait your threshold

Best to be pitch-ready fast

The science If you want to get fitter, faster, you have to increase your pace to just below your lactate threshold. A paper in the Journal of Sports Science and Medicine found unfit guys who ran at just below this threshold burnt twice as much fat as trained athletes. One way to find your lactate threshold is to run at a slow pace then increase your speed every two minutes until you rate your effort as seven out of 10.
For an alternative, see below.

The appliance Run at a slow pace, increasing speed every two minutes. The speed at which your breathing has become markedly deeper is your lactate threshold. Now take your foot off the gas to run just below it. Run 15 minutes at this pace then rest for two minutes. Repeat three times.

Result: super-fast match fitness.

3 I rest my case

Best if you don't like long runs

The science "Less pain, more gain," could be the new mantra that keeps you lean. You're not complaining. Research in the Journal of Applied Physiology found guys doing 60 minutes of cardio training who took a 20-minute break at the halfway mark, burnt more fat than guys who exercised for a full hour without a break. It's thought the first session mobilises the fat into your blood stream and the second session burns it off.

The appliance Run for 30 minutes at a leisurely pace. Stop and stretch your upper body for 20 minutes. Run for another 30 minutes. Or, run one 30-minute session in the morning before work and another after work. Don't wear the same kit or you'll clear the gym.

Result: better results by bookending work.

4 The afterburner

Best if you like track running

The science Whether you run five kilometres in 25 minutes or 65 minutes, you'll still burn the same amount of kilojoules while you're doing it. However, a study in the Journal of the American College of Nutrition found people who did high-intensity exercise burnt more kilojoules after exercise than those who trained for longer at a lower intensity. Use this routine to slim when sedentary.

The appliance Run six sets of 400 metres at a pace that's eight out of 10 effort. Jog for two minutes to recover. Run eight sets of 200m at a pace that's eight out of 10 effort. Jog slowly for two minutes to recover. Run two sets of 800m at a pace that's eight out of 10 effort. Jog slowly for four minutes to recover.

Result: burn fat while you're sitting down.

5 Go that extra mile

Best if you want to build stamina

The science It's what you always wanted to hear: slow-and-steady can win the race against fat. A study published in The Canadian Journal of Sport Sciences found that when subjects increased the amount of time they ran from 30 to 45 minutes, the rate at which they burnt kilojoules after the run doubled. When they ran for an hour they burnt five times more kilojoules after their run than after a 30-minute run - not a bad return on your fat-burning investment.
The appliance Continue to run for your usual amount of time, but try adding five minutes extra each week until you're running for around an hour. Or alternate between running and walking in 10-minute intervals to clock your time.

Result: burn more fat in the long run.

Bad form on cardio machines

Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, thus jarring your spine, shoulders, and elbows.

To make sure that you are getting the best out of a cardio machine, make sure that you don’t set the incline or resistance so high that it causes you to hang onto the machine too tightly. Instead, use a natural gait with a light grip for better results. If you want a more challenging workout, then hold on lightly with one hand and move the other arm, switching arms once in a while.

Why Weight?

Vanity not enough of a reason for you to burn off excess fat with exercise? Lose your gut and you could also gain more money, more sex and a rosier outlook on life.

1 BURN, BABY, BURN
Your bespoke fat suit is from years of eating more calories than you’ve been burning. “Start consuming fewer calories than you need, so that your body turns to its fat cells for energy instead,” says Dr Jack Edmonds, weight loss advisor at The London Clinic. Then the lumpy skin pockets these fat cells are stored in will begin to deflate, and that suit becomes a bit more figure-hugging. The fat is then absorbed into your liver, kidney and muscles.

2 SKIN TIGHT
“Controlling weight loss with diet and exercise means your skin will shrink to fit your body, thanks to its elasticity,” says Dr Ian Campbell, an obesity specialist. “To maintain the collagen that provides this elasticity, drink eight glasses of water a day and eat vitamin C-rich fruits like guava and kiwis,” says Amanda Ursell, author of The Complete Guide To Healing Foods. Skimp on the fruit and your skin will be baggier than jeans from the 1990s.

3 SLEEP SOUNDLY
“Being overweight disrupts sleep and leads to snoring,” says Marianne Davey, director of the British Snoring and Sleep Apnoea Association. Lose flab to reduce the neck’s fatty tissues, which squeeze your airways. Dropping 10 per cent of excess weight can improve sleep by two hours a night, found the American Academy of Sleep Medicine.

4 HAPPY DAYS
Gut-busting makes you feel good. “By breaking down fat, you’re producing energy-boosting by-products called ketones,” says Dr Edmonds. “Your brain prefers these to its normal energy source – glucose. As a result, it gets revved up and releases a cocktail of feel-good chemicals.” But eat regular, small meals and sip water all day. “If ketones build up, your blood becomes acidic, making you weak and lethargic,” warns Dr Edmonds.

5 CLEAR YOUR PIPES
University of Texas research shows a 10 per cent weight drop reduces blood pressure, halves your diabetes risk and cuts LDL (bad) cholesterol by 15 per cent. The trump card: lose 4.5kg for better sex. “Conditions linked to being overweight can cause arteries in the penis to shut down,” says Dr Andrew McCullough, director of sexual health at New York University. Lose weight to keep yours flowing.

6 DOUBLE YOUR SAVINGS
In the UK, obesity has more than doubled in the past 18 years, and the average male spends $180 a week on junk food and booze. In the US, obese Americans pay more for health care each year than do normal-weight adults. It’s not difficult to make a connection and appreciate the financial benefits of staying lean. Save on the unhealthy snack habit and you will also save on the unnecessary medical expenses in the future.

Running

While many people find running tedious and monotonous, truthfully, it actually burns some serious fat. This is because running is a weight bearing activity that uses up a lot of energy.

Because of this, your body will do its best and try to make it easier for you by shedding kilos. Therefore, try to build up the intensity of your run over time for the maximum results. Most trainers recommend increasing the intensity of your workout to see improvement in your strength and aerobic capability.

10 Strategies for permanent weight loss

1. Exercise is essential for weight loss

It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."

Having trouble getting a workout in? Why not try one of these Diet Channel recommended programs:

• 15 minute boot camp workout
• Power workout for busy executives
• 10 minute workout for busy moms

2. Weight loss and weight training

We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.

Read Cardio and Strength Training: How do you create a balanced routine? to find out how best to pursue numbers 1 and 2 above in tandem.

3. Keep a diary for triggers that hinder weight loss

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.

4. Stay focused on being healthy, not on becoming thin

Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5. Find out why you overeat

All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.

6. Weight loss support: join a weight management group

A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.

7. Weight loss and portion control

With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

8: Lose weight slowly with small changes

Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.

9. Eating slowly can lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

10. Weight loss through eating less fat - but do it wisely

We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

Adapted from Original Article

The Perfect Day of Weight Loss

You can always use your time better. Boost metabolism, burn calories, and torch your belly for 24 hours with these secrets.




7:00 a.m.
Wake up and do 2 minutes of jumping jacks, high knee skips, pushups, or crunches.

7:15 a.m.
Have two scrambled eggs and a slice of Canadian bacon. A 2009 Purdue University study found that a high-protein breakfast makes people feel fuller throughout the day, so they're less likely to overeat.

7:45 a.m.
Hit the gym, and lower weights slowly. Taking 3 seconds to lower weights during full-body resistance training can rev your metabolism for up to 3 days, according to a Wayne State University study. (Study participants used a challenging weight for 5 sets of 6 reps for each exercise.)

9:00 a.m.
Chug some milk. A diet with plenty of calcium-rich dairy can enhance weight loss, according to a 2007 study of overweight people.

10:00 a.m.
Grab a protein-rich snack, like half a turkey sandwich on whole-grain bread with Swiss cheese. In a Georgia State University study, athletes who ate three 250-calorie snacks a day were more likely to lose body fat and have more energy than those who didn't.

11:00 a.m.
Walk briskly around the office for a while. A recent Mayo Clinic study found that lean people walk an average of 3.5 miles per day more than obese people do.

1:00 p.m.
For lunch, eat a spinach salad with grilled halibut and almond slices. All contain magnesium, a metabolism-friendly mineral.

2:00 p.m.
If your meeting is with just one or two people, do it West Wing style, walking the halls as you talk.

4:00 p.m.
Down a glass of iced green tea. According to a study in the Journal of Nutrition, the catechins in green tea decrease body fat.

5:00 p.m.
Have another mini-meal—and make it fiery. According to a 2006 study review, spicy foods help burn fat and calories.

7:00 p.m.
Take a short walk before dinner.

7:30 p.m.
Eat dinner. If you ate lightly today, don't worry about a heavier meal now: "It doesn't matter when you fuel up; it's how many gallons you put in the tank," says Gary Foster, Ph.D., director of Temple University's center for obesity research and education.

9:30 p.m.
Grab a good book (or magazine!), pop in some tunes, and relax. Stress jacks up your levels of cortisol, a chemical that boosts abdominal fat.

10:30 p.m.
Draw your shades so the sun won't rouse you early. According to a 2008 review, losing sleep affects the hormones that turn your appetite on and off, making you feel less satiated by food and hungrier overall.

6 Steps to Losing Fat

1 MEASURE UP
So your waist is on the wrong side of 40 inches. That’s bad. An increase in waist girth has been linked to an increased risk of heart disease, according to a study from the journal Circulation. The ideal height-to-waist ratio you should maintain to minimise the risk of cardiovascular disease: 1:0.5, according to the journal Obesity.

2 STICK TO IT
Make losing flab part of your lifestyle. Peg your motivation to a short-term goal, like shaping up for your wedding, and you’ll likely yo-yo back right after, says Mitch Chilson, Men’s Health advisory board member. After the event or goal is reached, you’ll be less likely to continue your efforts because there’s no need to.

3 DITCH YOUR FAT FRIENDS
Not literally, but a study in the New England Journal of Medicine has shown that people tend to be obese if they’re surrounded with fat friends. So surround yourself with active folk: Hook up with that army mate who’s still getting IPPT Golds – even better, rope your portly buddies in.

4 EAT BREAKFAST
A study in the journal Public Health Nutrition suggests that breakfast helps to regulate energy intake distribution across meals throughout the day. Aim for low-glycaemic carbs like wholemeal bread and include some protein into your meal. But if you only eat out, get the kopi kaya toast set (ask for less butter and less sugar in the coffee) for a muscle-boosting 18g protein meal. Just try not to eat more than four eggs a week.

5 START RUNNING
One of the most convenient ways to shed flab is to run. You can motivate yourself to start by going shoe shopping, suggests personal trainer Sam Ng. As a general guideline, overpronators (where your foot rolls too far towards the inner ankle) should get motion control shoes, and underpronators (not enough foot roll, so the outer area of the foot takes more impact) should get cushioned shoes. Neutral-footed? Lucky you – you can wear any kind of shoe, says Ng.

6 WORK OUT AT NIGHT
Research in the Journal of Applied Physiology showed that study participants performed at their peak at 11pm. Still, it varies according to individuals, so alter your times accordingly.

Ditch The Spare Tyre

THE FORMULA
A 3,500-calorie decrease results in a 0.5kg reduction in body fat. Here’s how you can painlessly reduce the bulge.

Remote Control
A nightly side dish of television can leave you gutted. University of Pittsburgh researchers found watching TV during dinner twice a week results in 3.5kg of weight gain over a year. This is because you’re more likely to overeat and chew food less. An eight-week TV ban will reduce your weight by 0.5kg.
• 8 weeks = 0.5kg gone.

Walk The Talk
It’s called a mobile for a reason. Next time it rings, stand up. “Standing obviously uses more muscles and requires more effort,” says personal trainer Pat Leahy. “Walking burns even more calories” (precisely 48 in a 10-minute walk-as-you-talk call). So, thrice a day for a month means 3,500 calories.
• 1 month = 0.5kg gone.

Train Less
Decreasing your reps and increasing the weight by 5 to 10 per cent will fire your calorie-burning furnace. Ohio University found heavy training increases your metabolic rate over the subsequent two days, helping you burn 600 more calories than lighter training. Two workouts a week means 3,600 calories in three weeks.
• 9 weeks = 1.5kg gone.

Dress Down
After centuries of dieting, women have learnt a trick or two. They know what Penn State University recently found: Consuming a salad with low-cal vinaigrette before a meal tips the scales in your favour. This will decrease your calorie consumption by 10 per cent over the day, thanks to the filling effects of acetic acid in the dressing. Two salads a week means 3,600 calories.
• 12 weeks = 1kg gone

Eat More
It sounds as convincing as an election promise, but eating more the right way sheds fat. The University of Illinois found that men who consumed half the carbs but twice the protein of an average eater lost 1kg more than those on other 10-week diets.
• 10 weeks = 1kg gone

10 Easy Diet Tips That Will Work For You!

Losing weight is often one of the best things a person can do for optimal health and wellness. Being overweight can damage to the heart, contribute to high blood pressure and be hard on the joints, to name just a few of the problems that may be caused by carrying around excess weight day after day. Dropping even a few pounds can pay off handsomely in increased health and energy.

While losing weight is extremely important for the overweight or obese, dieting can be intimidating and is difficult for many people. Successful, permanent weight loss requires diligence and a workable plan. When contemplating weight loss, choose a nutritionally sound diet plan. Regardless of which diet is being pursued, try these helpful tips to make the whole dieting experience easier.

Diet Tip #1 – Eat Less, Move More
Excess weight is simply excess calories stored on the body. To get rid of excess weight, eat fewer calories than are consumed and get some exercise. While this may seem elementary, too many dieters do not adhere to this basic principle. The added advantage of eating less and moving more is that exercise will increase fitness while simultaneously burning calories, which in turn will increase the metabolism and cause the body to use more calories even while at rest.

Diet Tip #2 – Try Diet Friendly Substitutes
Consider where calorie-saving food substitutions can be made. Read labels or do some research online to determine where significant savings can be achieved. For instance, replace whole milk with low fat milk, or better yet, fat-free milk. In recipes, substitute plain yogurt for sour cream. For a snack, choose raw vegetables over chips or crackers. To get the salt to stick on popcorn, use a light coating of cooking spray rather than melted butter.

Diet Tip #3 – Beware of Low Fat or Fat Free Foods
Carefully read the label on any item claiming to be low fat or fat free. High calorie substitutes, such as high fructose corn syrup, are often used to enhance flavor and texture in low fat or fat free foods. In addition, to increase palatability, many of these items rely on chemical substitutions that may be undesirable.

Diet Tip #4 – Become Familiar with Portion Sizes
Use a measuring cup and diet scale to determine exact portions. Correct portion size is often difficult to estimate, leading to over consumption of the food in question. After portion estimation proficiency is achieved, periodically recheck portion weights or measures to ensure continued accuracy.

Diet Tip #5 – Use Small Plates and Cups
Make portion control easier by using smaller plates and cups. Having food arranged so that the plate appears full eases feelings of deprivation. Use a measuring cup to determine the exact volume of various cups or glasses. Use a permanent marker to indicate specific measurements on frequently used items. Purchase a toddler or child-size divided plate to help control food portions at meals or when snacking.

Diet Tip #6 – Forego Second Helpings
Limit meals to one helping of each food. Eat slowly, putting the fork down between each bite. Drink plenty of water and extend mealtime as long as necessary to ensure that satiety is reached without indulging in a second helping. Include raw vegetables with each meal to provide a healthy, low calorie option if the temptation for seconds cannot be resisted.

Diet Tip #7 – Control the Environment
Make dieting as easy as possible. Stock the pantry and refrigerator with diet friendly foods. To avoid relapse in times of weakness, get rid of all high calorie foods or any item that may lead to uncontrolled consumption. Have appropriate snacks on hand at work or in the car. Make wise food choices easy by preparing meals at home and taking a lunch each day rather than eating out and relying on willpower.

Diet Tip #8 – Eat on Purpose
Don’t be afraid to get in touch with hunger. Discover what true hunger really feels like. Treat this as research and document all findings. Observe what happens to the body as hunger approaches and how long it takes the physical feeling of hunger to subside even when no food is consumed. Also, pay attention to any emotional reactions that may arise. Strive to develop a sense of actual hunger so that eating becomes a purposeful activity designed to sustain the body only rather than fill other needs.

Diet Tip #9 – Treat Yourself Well
Dieting can be hard work. Pamper yourself during this time by getting enough sleep and enjoying non-food-related treats. If a slip occurs, it is not the end of the world and should not be the end of the diet. A slip is nothing more than a momentary failure. Simply forgive yourself and move on without recrimination.

Diet Tip #10 – Drink Water Before Meals
Drinking a glass of water 15 minutes before you eat makes it easier to feel full sooner, and makes it harder to eat as much.

Losing Weight Takes Effort

"The heights by great men reached and kept
Were not attained by sudden flight,
But they, while their companions slept,
Were toiling upward in the night."
~~Henry Wadsworth Longfellow
In order to take advantage of losing weight and being successful, you must be prepared--that means " paying your dues."

Nothing is more frustrating than to see that you are gaining weight again.

Be in a position to benefit from your failure. It pays to be prepared, and that comes down to plain, hard work. It's not usually glamorous. It's not always exciting. It's not always fun. It is, however, always necessary.

By being prepared, you have to create a game plan to get back on track right away without beating yourself up and devastating your self-esteem. My game plan is taking it a bite at a time. What's your's? Maybe it's taking it a day at a time, going back to your diet tomorrow. Maybe it's getting angry and becoming more determined then ever to succeed.

Have you ever been at a Weight Watchers or TOPS meeting and noticed several people there who are slim and trim? What about those Jenny Craig and Nutri/System ad's with their before and after pictures? They make losing weight look so effortless, but remember, in reality, these people have been dieting for years.

Without effort and action, you will not succeed. You can't wish your weight away. You have to work at it and be prepared for those times when you slip, so you can pick yourself up, dust yourself off, and move on...

Losing weight demands preparation, effort and commitment to come to fruition.

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Is It Time to Exercise, Yet?

A lot of the listeners to my audio podcast “Being Healthy for Busy People” have told me that I’ve motivated them to get off the couch and start moving. And some of them have told me that they’re excited to start an exercise program, but wanted to know what the best time of day to exercise was to get the best results.

Since, there are different opinions on this subject, I’m dedicating this show to helping you figure out when the best time is for you to exercise. So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

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Happiness is Medicine for the Heart

February 24, 2010 at 12:26 pm · Filed under Heart Health

According to a recent study published in the European Heart Journal, happier people may have healthier hearts. The study indicated that people who reported being generally happy and content were less likely to develop heart disease. In fact, it seemed that as a person’s level of happiness increased, their risk to develop heart disease decreased.

It isn’t clear exactly the reason why happier people may have healthier hearts, but adding a little happiness to your life certainly couldn’t hurt. To improve your overall happiness and help your heart, try some of these strategies:

Spend some time every day doing something you enjoy. Don’t stress yourself out trying to squeeze something else in, but make your favorite activities a priority–even if it’s only 10 or 15 minutes a day. If you like to read, set aside some time for that book you’ve been wanting to read. Miss knitting? Pull out the yarn and needles and finish a few rows.Get physical. You’ve heard it before, but exercise improves mood. Get those endorphins pumping with a brisk walk, some power yoga or your favorite workout DVD. It doesn’t take much time–just 10 minutes or so, to reap the mood-boosting benefits.Just relax. Don’t wait for your yearly vacation or the infamous “someday” to take a break. Make regular time to relax, whether it’s by soaking in a bath, getting a massage, meditating, or watching your favorite television show. Whatever it is you choose to do, be present and savor the time.Have a good laugh. Put in a funny movie, have lunch with a friend who always makes you laugh, or read the Sunday comics. It’s hard to NOT be happy when you’re laughing so hard your belly hurts.Spin it. When something has you down, try seeing the experience from a positive angle. There’s always a silver lining, you just need to locate it and put your focus on it. It may not eliminate the negative, but it might make it a little more bearable.

Don’t worry, be happy. Have some fun. Try new things. Accentuate the positive whenever you can. Happiness just might be medicine for your heart.

"Eat well. Live well. Be well."

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Study: High Fat Foods Make You Hungrier

Photo by Per Ola Wiberg

Jackie was doing everything in her power to stay on her weight loss plan, but it felt like her family and co-workers were constantly trying to sabotage it.  Her coworkers were constantly tempting her with cookies, cakes and donuts.  And her husband was not making it any easier.  Last week he brought home a carton of cookies ‘n cream ice cream.  He knew that she was trying to eat healthier and he bought her favorite ice cream! What was he trying to do?!

Even though she had been tempted, she had not touched any of these high fat foods since she went on her diet.  That is because she had very little self control when it came to sweets.  She couldn’t eat just one cookie or one scoop of ice cream.  Even a small taste seemed to unleash something inside her that left her wanting more.  And not just that day. The cravings lingered for a few days afterwards.  What was it about high fat foods that make them so irresistible to her?

Study:
A study coming out of UT Southwestern Medical Center may have the answer to that question.  They decided to look at how the brain reacted in relation to the consumption of high fat foods, since they knew that the brain utilizes some of the fats that we eat in its structure.  To find out how the brain reacted to different fats, researchers experimented on animals by exposing them to various types of fat (palmitic acid, monounsaturated fatty acid and oleic acid).  The fat was either injected directly into the brain, infused through the carotid artery or fed to the animals through a stomach tube.

What they found out is that only

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Trim the Fat!

After tracking his meals for a few months, Stan realized that his daily fat intake was way too high. He was a meat and potatoes kind of guy who enjoyed his steak, eggs, whole milk and greasy snack foods. Even though he thought it might be a tough transition to make, he decided it was time to change his diet. But where to start?

Stan isn’t alone in having a fatty diet. Most Americans consume far more total fat, especially saturated fat, than what is recommended by the American Heart Association and the American Cancer Society. That’s a concern because consuming too much saturated fat increases your risk of heart disease, obesity and cancer.

The American Heart Association recommends limiting total fat intake to less than 25-35% of your total calories. As for saturated and trans fats, they should comprise less than 7% and 1% of your calories, respectively. The remaining fat should come from plant or fish sources, rather than other animal sources. Of course, deriving all of your fat from non-partially hydrogenated vegetable sources is the best possible scenario.

Now, we must remember that fat is not the villain that many people make it out to be. It is true that too much fat can clog the arteries and cause other health issues, but we must remember that consuming the right amount of fat is essential to a healthy, well functioning body.

How can I cut down on fat?
Now assuming that you are eating too much fat or too much of the wrong kind of fat, you should cut back a bit. Here are 7 tips to reduce your total fat intake, especially saturated fat.

Reduce your intake of red meat: Substitute fish or skinless chicken or turkey breast. These are good alternatives to high fat meat. And when you eat red meat, select lean cuts, trim off all the visible fat and eat smaller portions (3 to 5oz).Avoid whole dairy products: Use nonfat or low-fat milk and milk products (choose partially-skimmed cheese or cottage cheese).Eat more vegetables, fruits and whole grains: Make vegetables or grains the core of your meals instead of meat. Better yet, have a meatless meal a few times a week. But don’t add high fat garnishes to compensate, such as butter, creamy dressings or creamy sauces. That defeats the purpose of having a meatless meal.Avoid foods high in saturated fats and oils: Limit or avoid butter, cream and foods containing palm or coconut oil.Avoid frying foods in fat: Broil, bake or boil foods instead. If you have to fry, use olive oil instead of butter.Cut back on fat-laden snacks: Chips, donuts, ice-cream, pastries, cookies and cakes are all examples of high calorie, high fat foods with little nutritional value. If possible, avoid them. If you do eat them, search out the lower fat options or reduce your portion size.Avoid foods with trans-fats: Read nutritional labels and ingredients lists carefully. If the ingredients list partially hydrogenated fats, it has trans fats. Choose an alternative without any.

To find out more about why saturated and trans fats are bad for you and why unsaturated fats are better you can read:

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You Can Eat Dessert!

via Flickr

Laura decided to swear off desserts for what seemed like the 100th time.  She had struggled to beat her weakness for sweets for years. Unfortunately, whenever she deprived herself of desserts, she craved them even more and ended up binging later.  Laura desperately wanted to eat healthy, but her inability to conquer her sweet tooth kept getting in the way and had her extremely frustrated. She hoped that this time she would be able to make it work.

Is Laura on the right path?
Laura shouldn’t beat herself up about her sweet tooth.  You don’t have to give up desserts entirely to be healthy.  It is okay to allow yourself a small dessert, once in a while.  The key is moderation because, for many people, trying to eliminate sweets will cause irresistible urges that result in binging later.  That will result in the consumption of a higher amount of calories and fat than if an occasional sweet was allowed.  Those binges can make weight control very difficult.

Part of the practice of eating sweets in moderation is realizing that your favorite desserts don’t have to be super unhealthy.  You can create a tasty version that is lower in calories, fat and sugar!  You just need to tweak the ingredients a little bit, so that you satisfy your cravings, in a healthier way.

How do I make my desserts healthier?
Many desserts are made with unhealthy ingredients, such as butter, margarine, sugar, shortening, heavy cream, whipping cream, sour cream or cream cheese. That means that they are loaded with sugar, saturated fats and empty calories.  If you want to make your desserts healthier, here are 8 ingredient substitution suggestions to help you make that a reality.

Whole Eggs: Substitute either 2 large egg whites or

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Skipping Breakfast: Don't Do It!

3By Talli van Sunder on Jul 26, 2009 in Nutrition, Video Podcast, Weight Loss Podcast: Play in new window

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Putting the Plan Back In Weight Loss

5By Talli van Sunder on Aug 02, 2009 in Video Podcast, Weight Loss Podcast: Play in new window

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Massages for Fun and Health

Photo by dmap via Flickr

Jennifer made a Saturday massage appointment at her local spa in anticipation of the next few weeks at work.  She knew that it was going to be a very stressful stretch because of some impending deadlines and critical meetings.  A long massage would be the perfect outlet to reduce her current stress, muscle tension and anxiety.  She always felt more relaxed and at ease after a good massage and taking the opportunity to start off this difficult stretch as relaxed as possible seemed the way to go.

It used to be that most people saw massages as a luxury, but more and more people are starting to see massage therapy as an essential part of maintaining their physical and emotional well being.  The growing recognition of the health benefits of massage, along with the enjoyment it provides are encouraging many people to get them on a regular basis.

What are the health benefits of massage therapy?
Massage is one of the oldest manual therapies, dating back thousands of years, but unfortunately scientists have paid little attention to it until recently.  Thus, there are limited studies on the health benefits of massage, but what the studies are showing is that massage therapy can help:

Induce a sense of relaxation and well being: Massage can ease mental stress and reduce tension, fatigue and anxiety.  It may also be a beneficial tool for people undergoing cancer treatments.Manage and relieve pain: Massage can relax muscle tension and relieve muscle spasms and pain.  It may also be a great pain management tool for people suffering from back pain, fibromyalgia, labor pains or arthritis.Increase blood flow: Massage increases blood flow to the skin and muscles, which can help improve circulation and reduce muscle soreness after exercise.Increase range of motion: Massage can help increase range of motion of joints after injury.

Even though massage can be helpful, it should not be a substitute for medical treatment.  If you have an injury or a medical condition, see your doctor for the best course of treatment.

How is a massage done?
A massage can be performed on the entire body or it can target certain areas, such as the back, neck, shoulders, hands or feet.  It usually involves some form of kneading and stroking of the skin and the placing of pressure on tense, tight muscles.  However, there are many different types of massage styles, such as hot stones, stretching, traction, pressure points, etc. All of these techniques have different strengths and weaknesses.  That’s why it is important to pick a massage style that fits what you want to get out of the massage.  So, talk to your massage therapist prior to the massage and they will help you pick the right massage for your needs.

What all good massages should have in common is that they are supposed to feel good, be comfortable and leave you feeling relaxed and sometimes even energized.  Of course, when very tight, tense muscles are massaged you may feel some discomfort, but it should not leave you more painful, more tense or sore afterwards.  If that is the case, then too much pressure may have been applied.

But they’re so expensive!
I know that a lot of you are thinking that regular massages can get quite expensive. But there are a few ways to make it cheaper.  I’ll go from the cheapest to most expensive.

Learn massage: If you and a friend or relative learn massage, you could give them to each other for free.Go to a massage school: If you get a massage from a massage student at the school’s facility, the price is much cheaper than a certified massage therapist.Quantity Discount: Ask your massage therapist if you can work out a discount if you pay for a few massages in advance.

The bottom line:
Massage therapy has a host of wonderful health benefits that can have a positive impact on your emotional and physical well being.  So, don’t feel guilty about getting a massage.  Enjoy it because it is good for you, after all!

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Omega-3 and Omega-6: Strike A Balance!

Photo by adactio via Flickr

In the last few years, you have probably seen countless headlines extolling the virtues of omega-3 fatty acids and their role in a healthy diet. So, why is everyone raving about omega-3’s?

Why are omega-3 fatty acids important?
Omega-3 fatty acids are polyunsaturated fatty acids that are needed in every cell of our bodies to reduce inflammation and prevent disease. So, they are tremendously important, but unfortunately they cannot be synthesized by our bodies. They can only be obtained by eating certain foods. The same is true for omega-6 fatty acids, which are also essential to our diets. So, why don’t we constantly hear about needing more omega-6 fatty acids in our diet then?

Well the answer to that question lies in the fact that omega-6 and omega-3 fatty acids should be kept in balance for optimal health. The appropriate ratio is 2:1 or 1:1, depending on the study you read. Unfortunately, many of us lack sufficient omega-3 fatty acids in our diets to approach these ratios. The typical American diet is weighted much too heavily towards omega-6’s. This imbalance can contribute to long-term diseases such as heart disease, cancer, asthma, arthritis, eczema and psoriasis. It can also lead to mental disorders, such as depression, dementia, schizophrenia and ADHD.

Why don’t we get enough omega-3’s?
The deficiency of omega-3’s and over abundance of omega-6’s is due primarily to the use of sunflower oil, margarine, vegetable cooking oils (other than olive oil) and the over consumption of meats. All of those items are high in omega-6’s, but have little or no omega-3’s.

How can we get more omega-3’s?
How can you increase your consumption of omega-3 fatty acids to balance the omega-6’s? You could increase your consumption of oily fish (for example: wild salmon, mackerel, herring and sardines) and other omega-3 fatty acid rich sources, such as flax seeds, pumpkin seeds, purslane and walnuts. You could also switch to the Mediterranean diet. The Mediterranean diet produces the optimal balance between omega-6 and omega-3 fatty acids. It is a wonderful diet, which is rich in whole grains, fresh fruits, vegetables, fish, olive oil and which is low in meat. And for those people with nut allergies or a dislike for fish, omega-3 supplements are a viable option, which is available at most supermarkets, drug stores and health food stores.

The Bottom Line
If you are eating a diet too high in omega-6’s, you should modify your diet to have a better balance between omega-3’s and omega-6’s. So, cut back on food items that are high in omega-6’s and eat more that are high in omega-3’s. That will allow you to strike a better balance and help you to lead a healthier, happier life!

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Pork: Stay Lean, Don't Pig Out!

Every Sunday, Tracy’s family wakes up to the smell of the bacon and eggs that she is frying up in the kitchen. It is a long standing tradition that everyone looks forward to. Unfortunately, it might not continue for much longer because at Tracy’s annual check up, her doctor recommended that she switch to a more heart-healthy diet because of her high cholesterol. That made her quite sad because she didn’t want to give up such an enjoyable family tradition. She loved that special time with her family and the food, especially the bacon.

Tracy’s Sunday breakfast tradition is not the healthiest and the bacon is not a particularly great choice for breakfast, but she might not have to completely forsake pork. She might just need to prepare healthier cuts of pork. Bacon, sausage, spareribs and hot dogs are the most popular forms of pork in the United States and they have given pork a bad reputation because they are very high in fat. Luckily, not all pork is as unhealthy for you as those. On average, fresh pork actually contains slightly less saturated fat than red meat. Not only does it have less saturated fat than beef, it is also an excellent source of protein, B vitamins (especially thiamin), zinc and iron.

How can I eat pork and be healthier?
Like all types of meat, it is preferable to eat the leanest cuts of pork possible. So, if you are going to eat pork, take these 4 tips into consideration when purchasing and preparing your pork.

Choose lean cuts: Purchase tenderloin, center loin, fresh pork leg or lean ham. Avoid fattier cuts, such as ribs, loin blade, shoulder and pork-based products, such as sausage, ribs and bacon. Even though the fattier meats often sound more appetizing, they are not part of a heart healthy diet.Trim all visible fat: Cut off the visible fat prior to cooking to make your pork leaner and healthier.Pour out the fat: When cooking, do not leave your pork sitting in a pool of fat. Either pour the fat out when frying or use a broiling pan in the oven to allow the fat to drip off and be separated from the meat.Limit portion sizes: Don’t make meat the main focus of your meal. Limit your pork to about 3-5 oz (85-140 grams) at a meal. Limiting portion sizes will reduce the amount of fat and cholesterol consumed. If reducing portions makes you feel like you are depriving yourself, try making kabobs or stir frying some pork with vegetables. You will be able to eat less meat without noticing because of the way the meat is presented.Don’t buy cured pork products: If salt intake is an issue, avoid cured products, such as ham, bacon and cold cuts.

The bottom line:
Pork can be part of a heart healthy diet. Just choose leaner cuts, limit portion sizes and choose better cooking methods because a diet high in saturated fats can increase blood cholesterol levels. So, like with many foods, it all comes back to smart choices and moderation. If you can master those two area, you can enjoy your pork and still be healthy!

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Swimming: A Great Alternative for Everyone!

Swimming is a great fitness activity for almost anyone, especially those who have physical limitations. For those who have had a hard time finding an activity that is not painful for their joints, swimming may be the answer.

In today’s show, I will go over how swimming is a great exercise choice, whether it can help you lose weight and how to get started.

Some references I used while researching this show are WebMD and Merck.

The video podcast for this week is:

Tired? Combat Fatigue!

The blog posts for this week are:

Running In Hot Weather: Can’t Take the Heat?Pork: Stay Lean, Don’t Pig Out!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

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Goat Milk?: For When Cow's Milk Won't Do

Photo by fishermans daughter via Flickr

In Brandon’s opinion, there was nothing better than a big glass of milk to wash down a peanut butter and jelly sandwich in the morning. But lately he noticed that he felt a little bloated and gassy after breakfast each morning. On top of that, his eczema had been getting worse, lately. Brandon thought it had to be the milk, but that was strange because he had never had any sensitivity to milk growing up. How could he develop one as an adult?

How didn’t really matter though. What mattered was taking care of the problem. Brandon knew that his friend Kyle, who had a milk sensitivity, had switched to goat’s milk about a year ago and it had helped. Brandon decided that he would try switching to goat’s milk as well. Maybe it would help him, also.

Drinking goat’s milk sounds strange to many Americans, but goat’s milk is actually the dominant milk drink in most of the world. While less popular in America, goat’s milk has been gaining popularity there because it has been found to be a good alternative for individuals who are sensitive to cow’s milk. That is because goat’s milk is believed to be easier to digest and less allergenic than cow’s milk.

Is goat’s milk healthier than cow’s milk?
Goat’s milk is very similar in nutritional value to cow’s milk, except that it has a slightly higher amount of calcium, phosphorus and vitamin A. But one downside of goat’s milk is that it has a higher fat content because it is only sold as whole milk. Cow’s milk, on the other hand, is also sold in low fat and nonfat versions.

The greatest benefit of goat’s milk is that it appears that some people who can’t tolerate dairy products are able to tolerate goat’s milk much better. The science community is still unsure of why this is true, but some preliminary studies suggest that specific proteins that are present in cow’s milk, but are largely absent in goat’s milk, may be responsible for the allergic reactions. Goat’s milk also contains a higher percentage of smaller fat globules, which may make goat’s milk easier to digest.

That doesn’t mean that goat’s milk is a good choice for everyone. For those that are lactose intolerant, goat’s milk is not the answer. The lactose levels in goat’s milk are comparable to cow’s milk. Plus, it is important to keep in mind that goat’s milk doesn’t have all the essential nutrients needed by infants. So, if you are thinking of switching your infant from a milk based formula to goat’s milk, please talk to your pediatrician beforehand.

Where can I use goat’s milk?
Fresh goat’s milk and the products made from it have a slightly sweet, tangy taste that is enjoyed by many around the world in countless dishes. Here are 4 ways to add goat’s milk to your diet.

Milk: Use it like you would use cow’s milk. You can substitute a glass of goat’s milk for regular milk, pour it over your cereal or use it to make hot chocolate. Hot chocolate might be the best place to start though, until you get used to the flavor.Salad: Crumbled goat cheese is a nice substitute for any cheese you might normally put on a salad.Sandwich: You can use goat’s cheese as a tasty replacement for the cheese you usually use on your sandwich. As a bonus, since some goat cheeses have a stronger flavor than many cheeses, you can often get by with less.Appetizers: Goat’s cheese goes great on crackers. Plus, goat’s milk yogurt can be used as a base for a savory dip. Just add your own herbs and spices and you are set.

The bottom line:
Goat’s milk is a wonderful alternative for individuals who can’t tolerate cow’s milk. It not only has similar nutrients, but it is also easier to digest and less allergenic than cow’s milk. So, if cow’s milk has been giving you problems, try goat’s milk instead!

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Study: To Lose Weight, Watch When You Eat

Photo by charliej via Flickr

Since losing weight takes willpower, foresight and planning, it can be challenging at times.  You have to reduce the calories you consume and take time to exercise more, so that you burn more calories than you consume. Unfortunately, according to researchers at Northwestern University, having a a successful weight loss program might be a little more complicated than merely counting the calories you take in and subtracting the calories you burn.  The time of day you take in the calories may be just as important.

Study:
The study, which was performed on laboratory mice at Northwestern University, was designed to discover whether the body’s natural circadian rhythm and the timing of food intake played a role in energy expenditure. The circadian rhythm is our body’s internal clock, which is linked to the light-dark cycle and influences when we sleep and eat.  The researchers found that the time of day mice eat influences their energy use and weight gain.

The researchers fed some mice a high-fat diet during their normal sleeping hours, while other mice were fed the same type and amount of food during their normal waking hours.  The mice who ate during their normal sleeping hours, gained significantly more weight (a 48% increase) than their counterparts (a 20% increase).

So, what does that mean?
What these results mean is that it is not enough to watch the calories you consume.  You have to watch when you consume them.  Eating during the times when you should should be sleeping, such as right before bed or when you wake up in the middle of the night, can contribute more weight gain than the calories in the item you eat would suggest.

That is because it appears that the body’s energy use is linked to its circadian rhythm.  More of the calories that are consumed are burned during natural waking hours than would be if they were consumed during normal sleeping hours. So, try to eat during more normal eating hours, so that you can maximize the amount of calories burned.  That way you can work smarter, not harder when you are trying to lose or maintain weight.

Source: Obesity, 2009, 264 (via ScienceDaily)

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Garlic May Ward Off More Than Vampires

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There are many myths, legends and rumors that have surrounded garlic over the centuries.  Most people have heard the fantastical claim that garlic wards against evil, such as demons and vampires.  There are also those that believe that garlic brings good luck.  Even though garlic does not have those powers, it does have the power to transform a bland meal or recipe into a savory, healthy culinary delight.

While garlic is mainly used as an herb or spice, it is actually a member of the onion family and is considered a vegetable.  In that capacity, it is a staple ingredient in many dishes around the world, but it is best known for its use in Mediterranean and Asian cuisines.

What are the health benefits of garlic?
Aside from the magical attributes that people have ascribed to it, garlic has been revered for its perceived medicinal properties since ancient times.  Physicians living in the Roman Empire and in ancient Egypt, China, India and Greece believed it cured a wide range of medical ailments.

The curative properties that these ancient civilizations believed garlic to hold have made it an interesting item of study for many scientists.  While some studies have shown promising results, not enough research has been done yet to make a definitive statement regarding garlic’s health benefits.  Some preliminary research, however, suggests that garlic may lower cholesterol, decrease the risk of cardiovascular disease, promote weight control and even decrease the risk of some cancers.  Studies have also shown that garlic may act as an anti-inflammatory, antibacterial and antiviral agent. More studies are needed though to determine if those preliminary results are correct.

The one area we are sure of is the nutritional content of garlic.  Garlic is an excellent source of manganese and a good source of vitamin B (B1 & B6), vitamin C, protein, phosphorus, selenium, calcium, potassium, iron and copper.

How do I choose and store garlic?
Choosing what garlic to eat is an important step in getting the most health benefits from it.  For the maximum flavor, freshness and nutritional benefits, garlic should be eaten fresh.  While garlic is still tasty in either powder or flake form, it provides less health benefits than if it is eaten fresh.

Choosing: Select heads of garlic that feel heavy, firm, plump and free of damp or soft spots.Storing: Place fresh garlic in a container or uncovered in a cool, dark place away from heat and light.  That prevents sprouting and maximizes its freshness and flavor.

How can I include garlic in my diet?
Here are 3 ways you can include more garlic in your diet:

Main meals: Garlic is a great seasoning for most main dishes.  It is a tasty addition to steamed vegetables, especially sautéed spinach.  It is also wonderful in stir fry dishes.  Plus, pureed roasted garlic with olive oil can make a tasty mashed potatoes dish.Sauces and soups: Garlic adds a nice, bold taste to sauces and soups.  I enjoy garlic when I make wine/tomato based sauces and also as an addition to vegetable soups.Dips, spreads or dressings: Garlic is a wonderful addition to many dips and spreads.  My favorite is pureed fresh garlic in hummus.  Also, you can add pressed garlic to olive oil and use it as a dressing for your salad.

The bottom line:
Garlic may not ward off evil and bring good luck, but it will make a bland dish flavorful and potentially healthier.  So, add garlic to your meals and enjoy the bold and aromatic taste that it adds, not to mention the health benefits!

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Speed Up That Metabolism!

5By Talli van Sunder on Dec 06, 2009 in Exercise, Featured, Nutrition, Video Podcast, Weight Loss Podcast: Play in new window

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