All Posts In Diets & Weight Loss

Glycemic Index 101

by in Diets & Weight Loss, January 27, 2013

cereal
You’ve most likely heard of it, but do you really know what it’s all about? Get some education about what the glycemic index is and if you can use it to help make better dietary choices.

What is the Glycemic Index?
The glycemic index (GI) is an old-school tool in the nutrition world. Basically, it’s a scale used to measure how quickly blood sugar goes up after a particular food has been digested. The scale is organized from 0 to 100, with quickly digested foods scoring highest. The GI of a particular food can be affected by numerous factors including how much fiber it contains. Since foods with more fiber take longer to break down, they will have a lower GI.

The GI was established back in the early 1980s. Despite its age, it’s still used very commonly as the foundation for diets and meal planning for weight loss, heart heath and diabetes.

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Volumetrics: Take in Fewer Calories by Eating More

by in Diets & Weight Loss, January 26, 2013

fruit on scale
Back in October 2012, I attended the biggest nutrition conference of the year, the Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo. One of the most interesting sessions I attended featured Dr. Barbara Rolls and Ellie Krieger. They discussed how you can take in fewer calories by eating MORE food—this concept is known as Volumetrics.

Volumetrics Basics
Penn State professor and researcher Barbara Rolls, PhD, developed the concept after her research concluded that folks don’t like to starve themselves in order to lose weight (I agree). She has conducted extensive research exploring human eating behaviors and presents this plan as a way to lose weight and maintain a healthy lifestyle.

Dr. Rolls suggests enjoying large portions of healthy, satisfying foods to fill up without overdoing the calories. As you might imagine there are lots of fruits and veggies involved. Broth-based soups, nonfat dairy, lean protein and high fiber grains are also on her hit list. Sweets, alcohol and other higher-calorie foods like pizza, they aren’t off limits, but are only to be enjoyed in strict moderation.

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7 Reasons You’re Gaining Weight

by in Diets & Weight Loss, January 22, 2013

woman on scale
You’ve been trying so hard to shed pounds, but notice the scale tipping the other way. Before you toss your arms up in defeat, perhaps there are reasons why you’re gaining weight that you never thought of. My clients often tell me they’re sure they should be losing weight, but sometimes I point out the little things that really make a difference.

#1: Oil Overkill
Olive oil is a healthy fat—and so are some hyped-up expensive oils like grape seed and macadamia nut oil. Regardless of which type of oil you use, they all contain 120 calories per tablespoon. You need to be VERY careful about how much oil you’re cooking with or using in dressings and marinades.

Solve it: Aim for 1 to 2 teaspoons per person in one sitting to get your oil fix without going overboard.

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Weight Gain As You Age: Is It Inevitable?

by in Diets & Weight Loss, Healthy Tips, January 8, 2013

woman on scale
When I was youngster, I dreaded becoming “old” because I kept hearing that weight gain after 30 is unavoidable. As it turns out, I’m hitting 40 soon and weigh less than I did during my college days. The same can’t be said about some of my old college buds. So what gives?

Calorie Count
One of the things I typically hear from clients is that they’ve always eaten the same amount of food yet are still gaining weight. Oftentimes folks don’t realize that your metabolism can slow down as much as 5% each decade after 40. So if you’re eating at 40 or 50 the same way you did when you were 18 years old, of course you’re putting on weight!

Here’s a look at the caloric needs over time for an average-sized man who exercises moderately (30-60 minutes) each day:

  • At 18 years old = 2,800 calories
  • At 30 years old = 2,600 calories
  • At 50 years old = 2,400 calories
  • At 70 years old = 2,200 calories

If his activity level declines over time – which often happens once the kids are born or retirement hits, then calorie needs also decline.

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How to Detox Your Diet Safely

by in Diets & Weight Loss, January 4, 2013

fruit
The holidays have come and gone. You’ve indulged in your favorite meals, guzzled down delicious cocktails and now feel the need to detoxify and start fresh. Instead of trying unsafe plans which drastically cut calories, promote enemas and diuretics, and make you feel sick—how about a simple (and safe) detox plan instead?

The Purpose of Detox
Detox plans promise to defeat inflammation, boost fat-burning and eliminate toxins from your body. There’s limited research behind many of these claims and most are dangerous — especially if followed for a prolonged period of time. The purpose of our organs like the skin, kidneys, intestines, liver and lymphatic system are to naturally detoxify your body. As such, there’s no need to drop lots of dough on potentially dangerous cleanses, pills or teas.

I recently had a conversation with friend who does a popular detox plan. He claimed (as many of my clients do), that he wasn’t sure it really detoxed his body but it was more of a mental and psychological overhaul for him. It’s a way to gain control of what you eat and perhaps even gain control over other aspects of your life. If you feel the need to detox, then do so safely.  Here are three suggestions:

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Diet 101: Wheat Belly Diet

by in Diets & Weight Loss, October 26, 2012

bagels
Here’’s a look at the newest diet being promoted on the “popular diet book” table in book stores around the country. But is eliminating any and all wheat the healthiest way to lose weight?

Overview
If you’re walking around with a gut—it’s no longer called a “beer belly” but rather  a “wheat belly”—or so says William Davis, MD, the creator of this diet. He claims that whole-wheat grain has become unhealthy due to over-breeding and modification over time. In addition, wheat and processed foods made with wheat are like opiate drugs and eating bread is just like taking crack. The theory is that wheat promotes high blood sugar which though a series of reactions, causes the body to accumulate more visceral fat.

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The Skinny on Juice Cleanses

by in Diets & Weight Loss, October 12, 2012

green juice
It seems like every day a different celebrity is touting the benefits of the juice cleanse du jour. This ever-popular diet fad just won’t seem to go away. Are juice cleanses a smart choice?

What is a Juice Cleanse?
There are dozens of brands out there but the basic concept is the same: skipping solid foods while drinking large volumes of fruit and/or vegetable juices for days or even weeks.

These beverage-based programs promise to promote everything from weight loss to detox to whole body rejuvenation.

Once only found at gyms and juice bars, you can now purchase bottled cleanses online and at high-end grocery stores (for an pretty penny!).

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7 Ways to Overcome a Weight Loss Plateau

by in Diets & Weight Loss, September 21, 2012

diet
Your weight loss journey began with the pounds melting away. Then one day BOOM, you’ve entered a weight loss plateau and can’t lose another pound. The worst thing to do is give up. Instead follow our tips to help you start losing again.

What’s a Weight Loss Plateau?
During the first week or so of a new weight loss plan, you’ll often find that you’re losing weight at a quick rate. This happens due to a combo of cutting calories, increasing exercise and water weight loss. Once your body becomes accustomed to the changes and settles into a new equilibrium, it needs fewer calories to accomplish the same activities. In order to get your body to continue to lose weight, you don’t want to slash calories to the max. Instead, you need to examine the nitty gritty details of your daily life and activities to see where small changes can be made. Here are 7 places to start.

#1: Measure and Weigh
I often see food records that are inaccurate. You think you ate one serving or  four ounces of meat when in reality it’s much more. Studies also reveal that most folks underestimate how much they really eat. Use a simple food scale and keep your measuring spoons and cups handy.

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Coconut Diet 101

by in Diets & Weight Loss, August 10, 2012

coconut
This popular diet has a die-hard following. We’ll tell you if coconut oil is the ultimate superfood that’ll help you shed pounds or just another fad diet making waves.

Overview
The theory behind this diet is that when coconut oil is combined with a low-carb diet, it’ll help melt the pounds away. This is due to the fact that coconut oil is made from medium-chained triglycerides which are more easily absorbed by the body (as opposed to long chained triglycerides found in most other oils).

The alleged secret ingredient to this weight loss plan is eating 2 to 3 tablespoons of coconut oil every day. The diet discourages high-carb foods like refined grains, potatoes, sugars, desserts and alcohol while encouraging antioxidant-rich veggies and lean protein. After following this plan, it promises that you’ll lose weight — a staggering 10 pounds or more in the first 3 weeks, which then slows to 1-2 pounds a week — and your food cravings.

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5 Ways to Overcome Emotional Eating

by in Diets & Weight Loss, Healthy Tips, August 6, 2012

doughnut
We eat when we’re happy, upset, stressed, bored — you get the picture. Oftentimes, these emotional indulgences become a more frequent event leading to weight gain. Use these 5 tactics to gain control.

#1: Recognize Hunger
Do you find yourself having an overwhelming desire to munch even when you’re not truly hungry? It could be that you’re bored or stressed—this type of emotional eating is a behavior we teach ourselves over many years— it takes time and effort to really gain control of it.  The next time you get the urge to dig in, ask yourself “What I am really feeling”?

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