Food Villains

We have a tendency to create food villains.

First it was fat.  Pretty soon the market was flooded with "low fat" products.

Then it was carbs.  "Low carbs" and "high protein" became the trendy diet terms.

Now it’s trans fats.  And it’s such a villain that people are holding public protests and rallies against this unhealthy fat, according to a recent USA Today article.

But we’re missing the big picture!

No single ingredient or macronutrient is responsible for the blooming waistlines of the average American.  It’s neither fat, nor carbohydrates, nor trans fats that significantly affect our health.

Our primary problem: We consume more calories than we burn off, which results in stored fat.

Here are some common reasons we have this problem–and a quick solution to help fix it:

Reason:  We don’t eat enough fruits and vegetables.
Quick fix:  Add extra vegetables to soups, salads, pizzas and casseroles.

Reason:  We eat too few whole grains.
Quick fix:  Buy whole grain cereals, pasta and bread.

Reason:  We drink lots of sugary beverages.
Quick fix:  Switch to unsweetened ice tea, water or fruit-flavored seltzer.

Reason:  We rely on processed foods.
Quick fix:  Try convenient healthy foods, like pre-bagged salads or pre-cut fruit.

Reason:  We rely too heavily on energy-saving convenience devices.
Quick fix:  Every so often, hide the remote control, the garage door opener and the electric can opener.

Reason:  We get little physical activity.
Quick fix: Skip just one thirty minute TV show each day to find extra time for exercise.

Reason:  We consume too-large portions.
Quick fix:  Ask your restaurant server to box up half your meal before bringing it to the table.

Reason:  We have an all-or-nothing mentality about diet and fitness.
Quick fix:  Remember that every little bit counts!  Shaving a few calories here and there–either through diet or exercise–adds up to lots of pounds lost over time.

Food Villains

We have a tendency to create food villains.

First it was fat.  Pretty soon the market was flooded with "low fat" products.

Then it was carbs.  "Low carbs" and "high protein" became the trendy diet terms.

Now it’s trans fats.  And it’s such a villain that people are holding public protests and rallies against this unhealthy fat, according to a recent USA Today article.

But we’re missing the big picture!

No single ingredient or macronutrient is responsible for the blooming waistlines of the average American.  It’s neither fat, nor carbohydrates, nor trans fats that significantly affect our health.

Our primary problem: We consume more calories than we burn off, which results in stored fat.

Here are some common reasons we have this problem–and a quick solution to help fix it:

Reason:  We don’t eat enough fruits and vegetables.
Quick fix:  Add extra vegetables to soups, salads, pizzas and casseroles.

Reason:  We eat too few whole grains.
Quick fix:  Buy whole grain cereals, pasta and bread.

Reason:  We drink lots of sugary beverages.
Quick fix:  Switch to unsweetened ice tea, water or fruit-flavored seltzer.

Reason:  We rely on processed foods.
Quick fix:  Try convenient healthy foods, like pre-bagged salads or pre-cut fruit.

Reason:  We rely too heavily on energy-saving convenience devices.
Quick fix:  Every so often, hide the remote control, the garage door opener and the electric can opener.

Reason:  We get little physical activity.
Quick fix: Skip just one thirty minute TV show each day to find extra time for exercise.

Reason:  We consume too-large portions.
Quick fix:  Ask your restaurant server to box up half your meal before bringing it to the table.

Reason:  We have an all-or-nothing mentality about diet and fitness.
Quick fix:  Remember that every little bit counts!  Shaving a few calories here and there–either through diet or exercise–adds up to lots of pounds lost over time.

Exercise Isn’t Important If You Want To Lose Weight

Think exercise isn’t important for losing weight?  You’re right, according to a recent study reported by a Reuters Health article.  The researchers found that found losing weight through just dieting is as effective as dieting and exercise together.

However, that doesn’t mean you should toss your walking shoes into the back of your closet!  Although weight loss IS possible through just diet, there are many benefits to exercise.  In recent news alone, fitness has made headlines because…

•    Vigorous exercise can lower risk of breast cancer.  Link 

•    Physical activity may make your flu shot more protective.  Link 

•    The American Heart Association recommends regular exercise for preventing heart disease.  Link 

•    Physical activity can help lower your risk of cancer, according to The American Cancer Society.  Link 

Exercise and fitness has been linked to lower rates of heart disease, diabetes and cancer.  It’s been found to help with certain types of arthritis and joint pain.  Some experts believe it can help prevent dementia and Alzheimer’s disease.  And it also relieves stress, enhances the quality of sleep and boosts self-esteem.

So although you can lose weight by simply dieting, you’ll get a lot more health benefits if you also include exercise in your weight loss plan.

If you’re struggling to begin an exercise program, try this Beginner’s Guide to Exercise.  Your workouts will be almost an hour by the end of 10 weeks, even if you can only manage 5 minutes of activity right now!

Find The Best Food Diary For You

You’re dieting.  You’re exercising.  But the pounds still won’t come off.  So what’s the problem?

It’s possible you’re eating a lot more than you realize.  In many cases, when we begin exercising, we "compensate" by eating more calories.  This may be due to increased hunger from our physical activity.  And, as well, we sometimes feel entitled to a little treat after a hard workout.

However, a recent article at The Shreveport Times suggested the best way we can make sure our diet is on track: a Food Diary.

The Food Diary is a valuable tool for anyone who’s trying to lose weight.  However, for many folks the idea of writing down every morsel that passes through the lips seems tedious and overwhelming.

To make a Food Diary manageable and easy to use, you should choose one that best fits your lifestyle.  Here are some options:

Websites:  Websites like www.FitDay.com and www.My-Calorie-Counter.com allow you to create an account and input your daily food intake.  The websites then automatically calculate things like your total calories and fat for the day.
Best for: Anyone who wants to easily track calories.  Computer savvy folks who have access to a computer 24-7.

Books: Bound Food Diary journals are available from your bookstore, such as DietMinder Personal Food & Fitness Journal and The Pocket Food & Exercise Diary.  These journals contain pages for daily entries of your food and exercise.  They also include plenty of motivation, resources and pages for tracking your progress.
Best for:  People who want to carry their diary in a purse or bag.  Folks who prefer pen-and-paper journals.

Homemade:  The benefit of a homemade Food Diary is that it can be designed to fit your needs.  Not everyone needs to track carbs or protein.  Not everyone wants to include exercise as part of their Food Diary.  You can create your own in many different ways.  Try making a chart in your word processing program, developing a spreadsheet in Excel, or even modifying a daily planner/appointment book.
Best for:  Anyone who wants a personalized diary.

The Weekly Tip

Exercise your way through commercials:  Pick one TV show each evening and commit to exercise during its commercials.  Try jumping jacks, abdominal crunches, squats, lunges, leg lifts, pushups or running in place.  Do this during a one-hour show, and you just got an extra 15 minutes of exercise!

The Weekly Tip

Exercise your way through commercials:  Pick one TV show each evening and commit to exercise during its commercials.  Try jumping jacks, abdominal crunches, squats, lunges, leg lifts, pushups or running in place.  Do this during a one-hour show, and you just got an extra 15 minutes of exercise!

Health Tidbits

•    More reasons to eat dinner as a family.  Link 

•    Traveling abroad?  Stay healthy.  Link 

•    Women need to pay attention to their heart risks.  Link 

•    Caffeine may help protect older hearts.  Link 

•    Buy a house with a yard to keep your kids slim.  Link 

•    You don’t have to eat fish for Omega-3s.  Link 

•    DVD game strives to teach kids about diet and fitness.  Link 

Health Tidbits

•    More reasons to eat dinner as a family.  Link 

•    Traveling abroad?  Stay healthy.  Link 

•    Women need to pay attention to their heart risks.  Link 

•    Caffeine may help protect older hearts.  Link 

•    Buy a house with a yard to keep your kids slim.  Link 

•    You don’t have to eat fish for Omega-3s.  Link 

•    DVD game strives to teach kids about diet and fitness.  Link 

Cut Your Health Care Bill

According to a recent AP News article, health care costs will only continue to climb during the next decade.  In fact, the article reports that ten years from now, $1 of every $5 spent will be for health related expenses.

However, there is one simple way to help keep your health care costs low: stay healthy for as long as possible.

Healthy folks pay less for health insurance premiums.  They need fewer prescription drugs, fewer doctor visits and fewer laboratory tests.  This all equals a lower total cost.

So what steps should you take now if you want to lower your health care bill in the future?

Maintain a healthy weight: Obesity is linked to a variety of health ills, including diabetes, heart disease and some cancers.  Keep your weight within a healthy range and you’ll be less likely to suffer from these problems.

Be active:  Physically active folks tend to have stronger bones, stronger muscles and better balance.  This means fewer falls and broken hips as they age.  Moreover, regular activity decreases your risk of cardiovascular disorders and diabetes–two debilitating and costly diseases.

Eat veggies and fruits:  Plant foods are chock full of antioxidants, which many experts believe can help prevent some cancers.  Filling your tummy with vitamins and minerals–instead of clogging your arteries with fat–will help keep your body strong and healthy.

Socialize:  Studies suggest that people with a strong social network tend to be happier and healthier as they age.  Maintain your relationships with loved ones and you may experience fewer health problems in the future.

Enjoy everything–in moderation:  Most people can’t–or won’t–give up things like saturated fats or processed sugar.  And you don’t have to give them up entirely to be healthy.  But do your best to keep these types of unhealthy foods to a minimum.  Enjoy them, but enjoy them in moderation so they don’t have a significantly negative impact on your health.

Lose Weight By Changing Your Diet One Day A Week

On Wednesday, February 21, the Lenten season began for many Christians.  This is typically a period of fasting and sacrifice.  And according to a recent Green Bay Press Gazette article, for some people this season also means abstaining from meat on Fridays.

The article includes a few suggestions for non-meat main dishes that will satisfy even the most voracious carnivore.  And once you realize how delicious vegetarian meals can be, you may want to continue this Lenten tradition throughout the entire year.

In fact, the national health campaign Meatless Monday is designed to encourage Americans to choose healthy, vegetarian meals just one day a week.  The campaign suggests that eating lots of fruits and veggies will help prevent heart disease, diabetes, stroke and some cancers.

And a day of meatless meals can also help you lose weight!  Here are comparisons for two types of days–one with meat and one without:

MEAT DAY: 3,174 total calories

•    Breakfast:  Egg & bacon sandwich on a biscuit, home fries (578 calories*)
•    Snack:  Chocolate cream-filled doughnut (219 calories)
•    Lunch:  Large cheeseburger, French fries, soda (952 calories)
•    Dinner:  Spaghetti and meatballs, garlic bread (1,105 calories)
•    Snack:  Beef jerky (320 calories)

MEATLESS DAY: 1,876 total calories

•    Breakfast: Cheerios, skim milk, whole grapefruit (255 calories)
•    Snack:  Chocolate cream-filled doughnut (219 calories)
•    Lunch: Black bean burger, French fries, soda (454 calories)
•    Dinner: Spaghetti and tomato sauce, garlic bread (823 calories)
•    Snack: Buttered popcorn (125 calories)

By switching to meatless meals, you get to save 1,298 calories!  And you’re still enjoying the same treats, like doughnuts, French fries and garlic bread.

So what will eating meatless meals once a week do for your waistline?  If you save about 1,298 calories on meatless days, you’ll lose about one pound of fat every three weeks.  And though that might not sound like much, it adds up over time.  By the end of a year, you’ll have lost a total of 17 pounds by simply choosing vegetarian meals one day a week.

*Calorie counts are approximate