by Amy Reiter in Fitness, January 8, 2017
by Amy Reiter in Food & Nutrition Experts, Healthy Holidays, December 7, 2016
Exercise more and lose weight: So many of us resolve to do both those things in the new year. Every year. But do they actually go hand in hand? And why does it sometimes feel like we actually gain weight when we increase the amount of exercise we get, and lose weight when we moon around the house like a lump? (I know, it’s cold outside, but still…).
That question was recently put to the Well bloggers at the New York Times, who confirmed that studies show that our hunch is correct: We don’t always lose – and sometimes gain – weight when we exercise more. That’s mostly because exercise makes us hungrier and so we eat more – off-setting the calories we’ve burned.
What’s a health-minded person to do? We asked nutrition coach, consultant and yoga teacher Alexandra Caspero MA, RD, CLT, RYT of Delish Knowledge, and the author of the book Fresh Italian Cooking for the New Generation, for her perspective. She works to help clients find their “happy weight.” Here’s what she had to say:
Why do we sometimes gain weight when we start exercising? Shouldn’t it be the opposite? And does that mean we should not exercise if we want to lose weight?
Weight loss is just one of the many benefits to exercise, so I still encourage movement, even if weight gain is a side effect. It’s beneficial for cardiovascular, mental and skeletal health, among other things. And, this isn’t true across the board. The more important thing to focus on is that exercise alone doesn’t equal weight loss; the diet still counts. I break it down to 80/20: Exercise is 20 percent of the equation; diet is 80 percent. Spending 30 minutes on the treadmill likely burns 300-400 calories for the average person, which can easily be negated by an extra serving of pasta. Additionally, exercise may increase appetite and many of my clients think exercising gives them a reason to “eat more,” which isn’t always the case. Read more
by Toby Amidor in Healthy Tips, January 27, 2016
Merry as they may be to many, for those of us who try to eat healthy and keep our weight under control, the holidays can be brutal. We step on the scale, cookie crumbs barely brushed from our lips, and watch as the pounds tick up into the danger zone. Ho-ho-how did this happen to us again this year?
Of course, we know how it happened. We made a few too many trips to the snack table, drank more eggnog than we knew was good for us and indulged a little too enthusiastically at family dinnertime. The good news is that it all tasted delicious and we enjoyed it in the company of family and friends. The bad news is that feeling festive as we eat those holiday delicacies doesn’t make them any less fattening — for proof, just look at Santa.
Sure, we’ll resolve to be better next year: “Lose weight and eat healthier” is penned in at the No. 1 spot on our New Year’s resolution lists every year. But what if we could do something to start the year without all the disadvantages of those holiday pounds?
Writing in the Washington Post, nutrition expert Jae Berman offers 11 (count them!) tips for keeping the pounds at bay over the holidays. Her suggestions include eating a small balanced meal before you go to a holiday gathering and eating your vegetables and drinking water once you’re there. Savor every bite, don’t drink too much alcohol, bring snacks in your bag to make sure you don’t get super hungry between meals (and then go crazy heaping your plate when dinner is served), she advises, and don’t forget to exercise.
Possibly Berman’s most-important piece of advice? Don’t beat yourself up for the moments you fall short. “Be kind to yourself and give yourself a break,” she writes. “Acknowledge the successes.” Read more
by Sally Wadyka in Uncategorized, July 17, 2014
Sometimes ingredients you think are super-healthy can cause your dish to become unhealthy. If you love cooking, you’ll definitely want to read through this list.
by Toby Amidor in Diets, January 22, 2013
Research in recent years has made it clear that losing weight and getting healthy isn’t something that happens in a vacuum. One study that garnered numerous headlines several years back found that a person’s chance of becoming obese increases by 57 percent if a close friend is obese, 40 percent if a sibling is obese, and 37 percent is their spouse is obese. That’s some hefty (pun intended) pressure on your social circles.
But Harvard professors Walter Willett, MD, and Malissa Wood, MD, have taken the research several steps further. Their new book Thinfluence examines how friends, family, colleagues, online communities and the environment exert influence over your health behaviors — and how you can make them work in your favor. Here, Dr. Wood talks about what it takes to stay on track.
Who exerts the biggest influence over your behaviors and why?
For most people, it’s whoever you spend the most time with. And that often ends up being your co-workers. You might spend more time with them than you do your family and eat more meals at work than you do at home.
What are some ways these people can negatively — or positively — influence your own behaviors and choices?
The influences can be very powerful. If you work with a group of people who like to go out and eat unhealthy food every day for lunch or always order in pizza when you’re working late, those decisions will shape your behavior. But, for example, I’m lucky enough to work with several women who all decided to make some efforts to get healthier by eating better and exercising more. I spend all day with these people, so that has had a very positive effect. Read more
by Toby Amidor in Food News & Trends, September 11, 2012
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.
by Toby Amidor in Diets, Food News & Trends, June 28, 2011
When I heard the results of this recent study, I wasn’t too surprised. For years, I’ve been privately counseling folks who fall both above and below the poverty line. I’ve seen the patterns and am glad there is now statistical data to prove it. Cost has always been blamed for poor eating habits, but it’s the middle class folks who are most obese. They’re spending their hard earned money on fast food and other convenience cuisine.
Findings for the 2005-2008 National Health and Nutrition Examination Survey (NHANES) found:
- Thirty million (or 41%) of obese adults have an income at or above 250% of the poverty level and over 28 million (39%) of obese adults have incomes between 130%-350% of the poverty level while fifteen million adults (20%) of obese adults have an income below 130% of the poverty level.
- For men, there was no significant difference between education level and the prevalence of obesity. For women, however, the prevalence of obesity increased as education level decreased.
- Middle income folks eat at fast food joints most often while 80% of those with a low income cook at home at least 5 times a week.
Could too many of these lead to weight gain? You shouldn’t be surprised that the answer is yes.
Most studies try to tell us what we should be eating or doing. A recent study published in the New England Journal of Medicine revealed top habits that rack up the pounds. See if the top “bad” habits are some of your own.
Understanding Bad Habits
The obesity epidemic is costing us our health and money. More than one-third of adults and close to one-fifth of kids in the U.S. are obese. These folks are at a much higher risk for developing type 2 diabetes, heart disease, high blood pressure, liver disease, and certain forms of cancer. It’s estimated that it costs the U.S. nearly 10 percent of its medical spending to treat these diseases – that’s equivalent to $147 billion a year! Read more