According to a recent USA Today article, most of us aren’t eating enough fiber. And that’s a shame, since fiber can help decrease our risk of heart disease and diabetes, plus help us lose weight!
Fiber is very filling, so if you eat a high fiber meal, you’ll feel full sooner–and for longer! This makes it easier to control your calorie intake and, subsequently, can help you drop a few extra pounds.
However, if you don’t normally eat a diet that’s rich in fiber, you should add it to your nutrition plan gradually. Start with small amounts, and then increase portions sizes over time.
Looking for some ways to sneak fiber-rich foods in your diet? Try these tips:
• Load up sandwiches with lettuce, tomato and other fresh veggies.
• Switch to whole grain versions of rice, pasta and bread.
• Add extra veggies to soups and salads.
• Mix beans into burgers, meatloaves and meatballs.
• Switch to a vegetarian meal a few nights each week.
• Toss beans into salads and soups.
• Include a whole grain cereal in your breakfast.
• Add extra fruit to yogurt.
• Snack on fresh veggies like carrots and cherry tomatoes.
• Eat a piece of fruit instead of drinking fruit juice.
• Choose regular oatmeal instead of the quick-cooking version.
• Nibble high fiber popcorn rather than eating potato chips.
• Start each meal with a small green salad.
• Mix nuts into oatmeal.
• Experiment with new grains, like barley or quinoa.
• Serve beans as a side dish, like a bean salad or baked beans.
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Dr. Chong’s Wu-Long Tea™ claims to assist weight loss by boosting the metabolism and flushing fat from the body. It is sold as loose tea and includes a mesh tea infuser. A thirty-six day supply is $37 and includes the mesh infuser. The website suggests that you drink three cups of wu-long tea each day for the maximum metabolism boost.
So what are the ingredients in Dr. Chong’s Wu-Long Tea™? Wu-long is, apparently, another name for oolong tea. Many consider it a cross between black and green tea, with the healthy benefits of both.
With regards to its taste, it tends to be a bit sweeter than black tea. If you’ve ever dined in a Chinese restaurant, it’s likely that the tea served to you was oolong tea. However, the Dr. Chong’s Wu-Long Tea™ website suggests that you can add milk, sweeteners, etc. if desired.
Dr. Chong’s Wu-Long Tea™ does come with a one year guarantee. If, at any point, you are unsatisfied with the product, you can return the tea for a refund.
Although the health benefits of tea have been documented, there’s little to suggest that wu-long–or oolong–is superior to other types of tea. Green tea and white tea, for example, have recently received press for their high antioxidant content.
Moreover, any wu-long tea–which includes, presumably, Dr. Chong’s Wu-Long Tea–contains caffeine (unless it’s specifically a decaffeinated version). Drinking this tea at night before bed as suggested could lead to sleeplessness for some folks.
Dr. Chong’s Wu-Long Tea™ might be beneficial for both overall health and weight loss, but it’s unlikely that it’s significantly more beneficial than other teas.
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You’ve exercised. You’ve dieted. You’ve won the battle of the bulge.
You’re only 5–or 10–pounds from total success: Your goal weight.
But no matter how much you struggle, you can’t seem to lose those last remaining pounds.
Well, a recent article at MSNBC.com listed some of the reasons those extra pounds may be sticking around, as well as a few tips for finally losing them at last.
Many experts suggest that shocking your body or changing your routine can help re-start weight loss, especially if you’ve reached a plateau. And although you can’t really "shock" your muscles or your metabolism, you can challenge your body in new ways or alter your diet plan–both of which may help you drop those last few pounds. Here are some ways to do it:
Add intensity! Our bodies adjust to the stress of exercise, making us more efficient at the activity. Because of this (and because of weight loss), we eventually burn fewer calories doing the exact same exercise! Torch some extra calories by adding intervals to your workout, which are short bursts of intensity (typically increased speed).
Eat more! Some experts believe that strict calorie restriction can lead to "starvation mode." Essentially, your body clings to every calorie because it fears starvation! Beat this by occasionally enjoying a higher calorie meal every once in a while.
Lift weights! It’s common for most folks to concentrate on cardio workouts when they’re trying to lose weight. But strength training will help you build muscle and reshape your body! Try adding a weight lifting session to your regular workouts.
Accept yourself! Struggling with just five pounds? Maybe your body is already where it should be! It’s possible you’ve chosen a goal that’s too stringent. For most of us, it’s unrealistic to strive for the same body we had in high school–or for a body we never, ever had! Unless those five pounds are affecting your physical health, it may be better for your mental health to learn to love yourself at a reasonable–but not perfect–weight.
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A recent NY Times article referred to them as "Exercise Enforcers," giving them an air of superhero power and strength. So who are these mysterious fitness folks?
According to the article, a new type of fitness pro has come to your local gym. Part personal trainer, part coach and part buddy, these professional fitness partners (employed by the gym) provide you with motivation, encouragement and accountability. Some guide you to a workout that meets your needs and personality. Others call your home to coax you into coming to the gym.
Why do these fitness buddies work?
• They offer motivation. Like personal trainers, they remind you of the importance of regular exercise.
• They offer support. No one likes to enter a gym alone, especially a new exerciser. These buddies help make the process less scary.
• They offer accountability. In many cases, if you skip a workout, your fitness buddy will call you at home.
But you don’t have to join a gym to get the benefits of a fitness buddy. Instead, find one of your own! Here are some places to look:
Likeminded friends/family: Odds are there’s someone in your family or social circle who wants to lose weight. Ask if anyone would like to buddy with you during the process.
The neighborhood: If everyone in your family is slender (or not motivated to change), canvas your neighborhood. Start a walking club (advertise it with fliers) that meets every morning, and you’re likely to find plenty of people with weight loss goals.
The Internet: Message forums are great places to meet fitness buddies. You can stay in contact through emails and even phone calls. Or try one of the websites listed at Find A Workout Partner Online.
Once you find a partner, make sure you’re accountable to each other. Check in at least once a week and report on your workouts, diet or other healthy habits.
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A recent NY Times article referred to them as "Exercise Enforcers," giving them an air of superhero power and strength. So who are these mysterious fitness folks?
According to the article, a new type of fitness pro has come to your local gym. Part personal trainer, part coach and part buddy, these professional fitness partners (employed by the gym) provide you with motivation, encouragement and accountability. Some guide you to a workout that meets your needs and personality. Others call your home to coax you into coming to the gym.
Why do these fitness buddies work?
• They offer motivation. Like personal trainers, they remind you of the importance of regular exercise.
• They offer support. No one likes to enter a gym alone, especially a new exerciser. These buddies help make the process less scary.
• They offer accountability. In many cases, if you skip a workout, your fitness buddy will call you at home.
But you don’t have to join a gym to get the benefits of a fitness buddy. Instead, find one of your own! Here are some places to look:
Likeminded friends/family: Odds are there’s someone in your family or social circle who wants to lose weight. Ask if anyone would like to buddy with you during the process.
The neighborhood: If everyone in your family is slender (or not motivated to change), canvas your neighborhood. Start a walking club (advertise it with fliers) that meets every morning, and you’re likely to find plenty of people with weight loss goals.
The Internet: Message forums are great places to meet fitness buddies. You can stay in contact through emails and even phone calls. Or try one of the websites listed at Find A Workout Partner Online.
Once you find a partner, make sure you’re accountable to each other. Check in at least once a week and report on your workouts, diet or other healthy habits.
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Post your goals! You were gung-ho to lose weight or get fit on New Year’s Day, but at this point you may feel your motivation waning. Stay strong by writing a list of your goals and posting them in plain sight, like on your bathroom mirror or refrigerator. Read them every day so you stay motivated and enthusiastic about your healthy living journey.
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• Man loses 250+ pounds… with diet and exercise. Link
• Like tennis? Turn it into a cardio workout. Link
• High school football players are often overweight. Link
• Your doctor benefits financially from your illness, not your health. Link
• Most diabetics don’t get the exercise they need. Link
• Stressed at work? It may affect your kids. Link
• Salt is hidden in many different foods. Link
• Keep your mind active to keep Alzheimer’s away. Link
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Looking for a simple way to eat healthier, cut calories and lose weight? Try eating more soup!
Research indicates that starting your meal with a broth-based soup can help you cut calories overall. And replacing that meal with soup may help you shave off even more pounds!
According to a recent MSNBC.com article, soup is a great way to cut back on your fat intake while increasing your veggie consumption. And it’s easy to make, too! You don’t have to follow a recipe. Just try this simple formula:
Broth
• Veggie broth
• Chicken/turkey stock
• Tomato juice or pureed tomatoes
• Water
Protein
• Soy
• Lean meat
• Fish
• Beans
• Legumes
Extras
• Brown rice
• Whole wheat noodles
• Other grains (quinoa, barley, etc.)
• Carrots
• Onion
• Garlic
• Peas
• Broccoli
• Butternut squash
• Other veggies
Fat
• Olive oil
• Canola oil
Spices
• Italian spices
• French herbs
• Indian spices
• Asian spices
To make soup, simply choose one broth. Add a protein, then add any extras, such as broccoli, cauliflower and barley. Finish it off with some spices, and you have instant soup!
You made need to sauté some of the veggies–like onion, garlic or carrot–in oil before adding the broth.
Experiment until you find recipes that suit your taste!
If you want soup recipes that have already been tried and tested, visit www.allrecipes.com.
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Potato skins with cheese, bacon bits and sour cream. Burgers and French fries. Fried chicken, mashed potatoes, gravy and buttered corn.
Does this sound like the kind of meals you ate last weekend?
According to a Reuters Health article, studies have found that eating lots of fat over a short period of time–like binging on fatty fare during the weekend–can lead to extra pounds. But if you’re not ready to give up your restaurant meals and Saturday indulgences, there might be some hope.
Researchers from the University of Wisconsin recently discovered that exercise can help counter the negative effects of high-fat meals. The results suggest that the more you exercise, the more your body is able to burn off fat calories.
So if you like to indulge in fatty fare on occasion, you’ll be more likely to keep a trim waistline if you get some regular physical activity. Here are a few suggestions:
• Take a brisk walk after meals.
• Walk instead of drive whenever you run errands in the same neighborhood.
• Do push-ups, crunches and leg lifts while you watch TV at night.
• Spend 10 minutes of your lunch break walking up and down the stairs in your building.
• Do jumping jacks while you’re waiting for water to boil.
• Perform squats when you’re brushing your teeth.
• Take the kids to the park and run around the equipment.
• Meet friends for a walk instead of lunch.
• Walk the entire length of the mall before you start shopping.
• Carry a basket at the supermarket instead of pushing a cart.
• Do your own gardening instead of hiring a lawn service.
• Set an egg timer to remind you to stretch every hour.
• Start your morning with a few yoga poses.
• Take an active class, like dancing or martial arts.
• Make time for exercise.
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Sally Squires recently wrote a column at The Washington Post that discussed the reasons stress can lead to food binges. According to Sally’s experts, there’s evidence to suggest that our desire to eat under stress has its roots in both biology and psychology.
If you tend to eat when you’re under pressure, you’re not alone. In fact, our personal blog recently included a post that mentioned stress-eating, too!
Some of the most common emotions that can cause food binges include:
• Loneliness
• Boredom
• Anger
• Fatigue
• Sadness
• Stress
But the munchies won’t help alleviate those feelings! Instead, you need to attack each emotion directly.
If you feel lonely…
Call a friend. Visit a neighbor. Write a letter to a loved one. Even playing with your pet or sending someone an email can make a difference. Get in touch with other living creatures so you feel connected.
If you feel bored…
Read a book. Watch a movie. Try a crossword puzzle. Start a new hobby, like knitting or painting. Anything that keeps your mind and hands occupied will help relieve boredom.
If you feel angry…
Talk to the person who made you angry. Express your emotions in a calm and rational manner. Or write them a letter to release your feelings (you don’t have to send it!).
If you feel tired…
Take a nap! Oftentimes fatigue is a genuine symptom that we’re sleep deprived. If you’ve been getting plenty of sleep, try some physical activity. Exercise will boost your energy levels.
If you feel sad…
Cry. Sometimes we just need to release our emotions. Allow yourself to feel hurt or depressed, but remember that food won’t make you feel happier. Ask a friend for comfort, and give yourself time to heal or mourn.
If you feel stress…
Take a walk! Exercise is a great way to relieve stress. Engage in activities that allow you to feel strong and powerful, like martial arts, boxing or kickboxing. Moving your body regularly will help erase stress from your life!
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