It’s February! Or in other words, the time when many people start breaking their New Year’s resolutions. At the gym, lines for the elliptical trainer are slowly dwindling, while at home, healthy eating habits are beginning to slide. Here’s how to resist falling back on old habits for the remaining 11 months of the year.
Tag: weight loss
Myth: Juicing helps you lose weight
Fact: Although fruits and vegetables are relatively low in calories and have plenty of vitamins and antioxidants, too much of anything can pack on the pounds. Each ½ cup of fruit has about 60 calories. Juicing 4 to 5 cups of fruit comes out to 480 to 600 calories in one serving. If you’re trying to lose weight while juicing, portions still matter. Furthermore, diets that advocate juicing alone aren’t balanced (where’s the protein?) and are often dangerously low in calories overall.
Myth: Juicing is a way to cleanse your body
Fact: Your liver and kidneys were created to detoxify and naturally cleanse your body. Juicing or taking special concoctions won’t do a better job and there is no scientific evidence proving otherwise.
# 1 Think Long Haul
Your state of mind plays a huge role in weight loss success. Instead of crash dieting by starving yourself, commit to making long-term diet and exercise changes that you can actually stand to stick to from here on out. The weight loss might be a little slower but that means you’ll have a better chance of keeping it off.
#2 Include, Don’t Exclude
Instead of cutting out major food groups, a move that can lead to nutrient deficiencies, allow yourself to eat all of the foods you enjoy, even if that means splurging sensibly from time to time. Allowing yourself a little freedom will keep you on the right path.
One of the most difficult barriers dieters face are folks who try to sabotage their weight loss efforts. These are the folks who will shove an over-sized piece of cake in your face at a party or insist on having fried food at every meal. Every dieter faces them; your best defense is to be prepared.
Those sweet little ones can be a dieter’s worst nightmare! Yelling for candy at the check-out aisle or insisting on eating chicken nuggets at every meal. Oftentimes you end up giving into their whining for processed foods and end up becoming the garbage disposal for their leftovers.
Your best defense: Both adults (dieting or not) and kids should be eating fruits, veggies, whole grains, lean meats and low-fat dairy foods. There are many deliciously healthy recipes that everyone can enjoy; get the kids in the kitchen to help choose and prepare healthy recipes and the whole family will benefit.
There’s always one office pal who brings in the basket of baked goodies, insisting on watching you eat it. Then there are office-mates who go in groups to pick up the latest fancy coffee drinks, some with no less than 350 calories a pop. And if you try and explain that you’re watching your weight—that’s the center of conversation for the next 2 weeks.
Your best defense: Stick to your guns (and your plan)– overcoming office buddies is all about mind over matter.
More and more studies have been supporting the concept of mindful eating when it comes to weight loss, weight control, and overall health. Here’s the 101 on this popular method that can help you develop healthier eating habits.
What’s Mindful Eating?
Eating mindfully involves an awareness of the foods you choose to eat, the environment you eat in and your hunger cues. Many folks don’t pay attention to their daily habits which may be leading to unhealthy eating (such as mindlessly munching in front of the TV). It’s common practice to take a bag of chips and relax in front of the TV for the evening. By the time the commercials hit, you’re wondering where all your chips went.
You really want to use all your senses when eating mindfully. Taste the food by savoring every bite, eat in a quiet environment or with pleasant conversation, smell the delicious flavors, and look at variety of colors (from fruits and veggies) that are on your plate.
Some mindful eating programs also incorporate meditation and gentle stretching. These techniques help decrease overall stress, which can help lower calorie intake if you like to eat when you’re stressed.
From John Mayer to Kim Kardashian, creator Harley Pasternak has built himself a sweet Hollywood client list. His plan promises to lower insulin levels, provide you with more energy, ignite metabolism, improve mood and reduce stress by using the magic number 5 (i.e. 5 meals a day, exercise 5 days a week).
Paternak is educated in and has experience in the field of nutrition and exercise. He earned his Masters of Science in Exercise Physiology and Nutritional Sciences from the University of Toronto, and an Honors Degree in Kinesiology from the University of Western Ontario. He has also worked as a nutritional scientist for the Canadian Department of National Defense.
There’s tons of nutrition information swirling around and oftentimes you’re left wondering what or who you should believe. Here are 7 signs that you’re receiving bad (and sometimes even dangerous) nutrition advice.
#1: Lack of Significant Research
Nutrition advice should be based on significant scientific research that was conducted in peer-reviewed journals over months or even better, years. The majority of the research will back up a specific theory with a few straggler studies that may point at the other side. If you’re being quoted a study, be sure what you are being told reflects all the research in that area. In addition, ask who sponsored the research as sponsored studies may be one sided. Oftentimes, this will raise a big red flag if someone hasn’t done their homework.
#2: Lots of Persuasive Anecdotes
You may find a diet or a diet expert with tons of followers who all swear that the diet plan or advice is THE BEST they ever followed. These folks will tell you how they lost hundreds of pounds—and that you will too.
Although it may sound like you MUST try it, it’s important to remember that every person is different and has individualized needs. Some diets or advice may be not be safe for folks on certain medications or with certain diseases (like Parkinson’s or diabetes), so you need to check with your doctor before trying anything new. It’s also important to make sure the science is also there to back the advice up — just relying on anecdotes just isn’t enough.
Q: Does drinking lemon just help with or speed up weight loss?
A: If you’re looking to lose weight or speed up your efforts, it’s all about eating right and regular physical activity. Sipping on lemon juice or adding lemon juice to warm water isn’t the magic solution.
There are many myths surrounding lemon juice that just don’t have the scientific evidence to back them up. I’ve heard that lemon juice improves digestion and regulates sugar absorption — both don’t have enough scientific evidence to make strong claims. One of my favorite myths is squeezing lemon juice on chicken in order to melt the fat away– unfortunately, that’s an unfounded claim. Acidic ingredients like lemon juice, however, are used in marinades to help tenderize meat and poultry by breaking down collagen, a fibrous compound that aids in the formation of connective tissue.
A second myth that’s often discussed around the water cooler is that when lemon juice is mixed with cold or lukewarm water it’ll dissolve fat in your body. Again, this doesn’t happen metabolically, though drinking more water (cold or lukewarm) will help you stay hydrated.