1. Eat foods that make you feel full: carbs that contain fiber and have a low glycemic load; low-fat (lower-calorie) proteins; and some amount of fat. You must eat all three in each meal or snack.
2. Eat when you are hungry, not when you are starving.
3. Get your calories in early – breakfast is a must; try to have at least two-thirds of your calories before dinner.
4. Variety can mean more work, but it’s a powerful satisfier. Don’t skimp on sources of satisfaction.
5. Portion size is key; measure your portions until you know what you are eating.
6. Keep a diet diary – knowledge is power.
November 25th, 2014 in
, WEIGHT LOSS TIPS
| tags: calorie counter
When we ask someone how they are trying to lose weight, we found that the most common strategy is to skip meals or to eat only one meal per day. You know what? It doesn’t work. Many of them said that they don’t eat breakfast. By skipping breakfast they figure they will be able to consume fewer calories during the day, because they will be eating only two meals rather than three. That’s the theory.
Here is the reality: In multiple studies done in a variety of populations, people who eat breakfast are much less likely to be over weight than people who don’t.
Some patients tell that they are hungry at breakfast time, and that may well be true. There are aspects of meal scheduling and hunger that are learned; that’s why we are hungry every 4 to 5 hours during the day but can go 8 hours overnight as we sleep. If you are out of the habit of breakfast, you will find yourself anticipating the meal and getting hungry for it as you do for your other meals.
The other comment heard from people is that they get hungry just as a couple of hours after eating breakfast and feel as though they stay hungry for the rest of the morning. This is we thought more a function of what they eat for breakfast that the fact that they are eating breakfast. The most common type of adult breakfast is a quick donut, muffin, roll or a toast and coffee. This breakfast may in fact make you hungry just a couple of hours later, because it’s not very much to eat and it doesn’t stick around very long.
Foods containing only refined flour and maybe some fat contain a lot of calories but are not very satiating. If you ate a plain bagel with cream cheese, you would be eating just over 600 calories. A blueberry muffin with raisins and a smear of butter – that is almost 500 calories. According to experience, a couple of hours after this kind of breakfast, you find yourself at the snack machine eyeing a bag of cheese puffs, just a little of something to tide you over until lunchtime.
So, what you eat for breakfast? Well, in a survey of 122 healthy older men and women, those who were a normal weight ate a more varied breakfast, eating from both a greater number of foods and more group of foods. They also spent a longer time eating their breakfast and consumed greater quantities of food than did their overweight counterparts.
So eating a variety of foods and eating enough food is good. A more specific recommendations depends on your diet and the foods you like. In general, we tend to recommend either a high-fiber cereal with fruits and maybe a piece of toast with peanut butter or, if you are counting carbohydrates, something that provides protein with a minimal amount of saturated fat maybe a poached egg with a couple of slices of bacon.
How you want to deal with your sweet cravings depends on how you crave them. Some people must have them everyday; others want them only at times of stress. Up to half women who crave sweets do so on the days before their periods. I notice that I crave sweets only after I have had them. That is, if I eat a piece of candy, I want one the next day. If I don’t eat candy for a couple of days, I won’t crave it. Probably many other patterns exists, too.
There is evidence that sweets can be incorporated into a healthy diet without wreaking havoc on weight control. In Montreal, researchers took a group of people with diabetes – the very folks who are usually taught to avoid sugary sweets at all costs and randomly divided them into two groups. One group got the usual nutritional advice; the folks in the other group were taught to allow 10 percent of their daily calories to come from sugary treats. After 6 months, the sweets eater are fewer calories and gained less weight than the group who got the usual teaching.
So it can be done. But you have to learn to plan around your sweets eating the same way you plan around all your other dietary goals. If you don’t and just hope for the best, then when you do succumb to your cravings (which is almost inevitable), you will be adding sweet treat on top of you full diet, and that inevitably causes weight gain.
Most of the patients do best when they include sweet foods into most of their meals. At breakfast, you might try peanut butter on your toast. Eat fruits at snack times and plan on having a dessert after lunch or dinner. In all meal plans, include several sweets a day. The exception is the 30-gram Counting Carbohydrate Diet, where the carbohydrate limit is too low to include more than a single sweets on most days.
Try to have the sweet when you are at home, where you ave arranged choices that you can feel good about. Try not to eat desserts when you eat out. Restaurants serving of sweets, like all their servings of food are much too large. For most people, providing sweets as part of a scheduled meal or snack reduces cravings at other times.
However, those extracurricular cravings will still come to most sweets eaters. When do you have most of your cravings? Most sweets eaters have cravings in the afternoon or evening. Research shown that many sweets eaters and other carb cravers tend to got their cravings at the some, predictable times each day.
This is where your food diary will come in very handy. Find out when you are most likely to crave sweets and then figure out how to satisfy your urge in a way that allows you to feel good about yourself and your weight.
July 24th, 2014 in
| tags: sweet cravings
, weight control
How does a diet high in saturated fat causes high cholesterol? It’s not known exactly, but here’s the theory: When we eat fat and cholesterol, it goes to the liver. Then it is shipped around to the places it needs to go in our bodies by little “taxi” proteins – the most important of which are known as LDL. Something about saturated fat makes it harder for these LDL taxis to deliver the fat to the cells where it is needed. This means the LDL and its fat and cholesterol cargo spend a lot more time in the blood vessels where they are not supposed to be.
Eventually, some of the LDL taxis just dump their load right there in the vessel and not inside the cells where it belongs. It forms a layer of fat on the inside walls of the vessels. This fat layer becomes the foundation for atherosclerosis (hardening of the arteries), and that contributes to heart disease. Trans fat probably work the same way.
Unsaturated fats don’t have this problem. They are easily taken up by cells. They don’t cause atherosclerosis disease and may actually work to reduce the damage caused by saturates fats. How? A diet high in mono and polyunsaturated fats gives us more of a different kind of fat taxi know as HDL cholesterol. HDL is know as the good cholesterol because it doesn’t deliver fat; it retrieves fat. This tiny taxi goes out into the body and collects excess cholesterol from the arteries and cells and brings it back to the liver where it can be used as energy or shipped out for storage.
And what about omega fats? How are they good for you? When these fats are used to build cells, they make them stronger and less likely to be damaged. It’s damage to artery cells that causes heart attacks, so eating a lot of omega fats can make you less likely to get heart disease. Carnivores who eat fish and grass-fed beef may end up with high levels of HDL (good) cholesterol, and that will protect them from heart disease.
Addicts go to great effort to obtain and use their drugs in spite of the consequences. For example, professional athletes are paid millions of dollars to play football or baseball, ice-hockey or to run, with the knowledge that they’ll be tested for drugs. They’re aware that if drugs are found in their system, they face the probability of suspension from their jobs, a loss of sponsorships, and the possibility of expulsion from their sport. The same athletes will get caught with drugs in their blood, often more than once, and ultimately lose their income because of the use of cocaine or some other drug. Some people have exhausted their financial means in order to live high life and to support their drug use.
So put yourself in their position. Someone offers you your dream house, and all you have to do is avoid alcohol. It sounds simple, doesn’t it? Well, it is not. If it were easy, people would make the correct decision every time.
People (millions everyday) use drugs or engage in other addictive behaviors, knowing they will not maybe – eventually face consequences. There is nothing normal about an addictive behavior. It isn’t simply a deviation from the norm.
Just as people use drugs for different reasons, they also respond differently to drugs. Some say that the use of alcohol is liberating it seems to set them free or really take the “edge off” the stress of hard day at work. Two people who look very similar may react completely different when given the same substance.
Most people have the same opportunity to use alcohol; it’s in hotels and shops everywhere. Yet some develop problems with it, and others don’t .
People who have addiction problems are often thought of as deficient in character, lacking in moral fiber or even deviant. This is often the case among conservative religious groups, where substance use is prohibited.
The psychological symptoms:
- Having a sense of well being or euphoria while at the computer.
- Inability to stop the activity
- Craving more and more time at the computer
- Neglect of family and friends
- Feeling empty, depressed and irritable when not at the computer
- Lying to employees and family about activities
- Problems with school or job
The physical symptoms:
- Carpal tunnel syndrome
- Dry eyes
- Eating irregularities, such as skipping meals
- Failure to attend to personal hygiene
- Sleep disturbance, change in sleep pattern
July 10th, 2014 in
HEALTH & WELLNESS
| tags: addiction
Never let the shine take control of your life ever again. Oily skin can be a pain in the neck. When you have oily skin, most likely, you will encounter enlarged pores, zits, blackheads, but these things don’t need to take over your life! You can avoid constant touch-ups, unsightly shine, and pimples by learning this skin care routine that can manage your overly excited oil glands.
Remember to let each layer of skin care product dry before you head on to the next to give time for your pores to absorb it. Also, if you’re still having problems after following this regimen, we recommend that you consult with a dermatologist to better address your skin’s concerns.
1. Wash it off.
After you’ve removed your makeup with a makeup remover, wash it right by using a foaming cleanser that will suck out all the dirt and grime from your pores.
Refine your pores by swiping on a toner. A brightening formula will also help lighten past blemish marks and brighten skin’s overall appearance.
3. Power up
Massage a powerful serum all over the face. This particular formula clears the skin with organic fruit acids and naturally derived salycilic acid that kill pimple-causing bacteria while being gentle on the skin.
Spot treat a stubborn blemish before you hit the sheets with a gel that reduces inflammation and speeds up the healing process.
Contrary to the popular belief of skipping the moisturizer because it will just make skin more funky, one must balance skin’s oil production by hydrating it with an oil-free gel moisturizer. Do this daily, and you’ll notice your skin’s shine becoming more manageable than before.
6. Wear a mask
Treat your skin once a week with a a refreshing, skin-clearing clay mask.
Instead of dusting layers and layers of face powder that will end up caking, remove mid-day shine by using a blotting paper.