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Diet plans

People realize that their pesky love handles didn’t appear overnight, but few can pinpoint the root cause of their weight gain. Now they have access to information that can point them in the right direction. The findings in the New England Journal study can act as a road map to a healthier lifestyle for people who want to head off gradual weight gain, though it may be less relevant for obese patients trying to lose weight, experts said.

“The study, which confirms a lot of common-sense advice that we promote through health programs, gives the average citizen a targeted strategy to control weight gain,” added Dr. William Dietz, director of the Division of Nutrition, Physical Activity and Obesity at the Centers for Disease Control and Prevention.

For example, people know to avoid sugary and high-fat foods if they want to slim down, but most would not consider potatoes or fruit juice beach-body saboteurs. But the researchers found that a daily serving (six to eight ounces) of 100% fruit juice put people at risk of gaining a third of a pound every four years. Potatoes helped people put on roughly the same amount each year.

The study “highlights the value of eating real foods,” said Dr. Jeffrey Schwimmer, the director of the weight and wellness program at Rady Children’s Hospital in San Diego. But he warned people against trying to oversimplify the data: “Someone might say, ‘Well, look, adding an extra serving of dessert every day only accounts for a 0.4-pound increase every four years.’ But we know that’s not accurate.”

Nevertheless, he thinks that the data presented in the study will be useful both for public policy-makers as they consider taxing high-calorie foods like soft drinks and for average middle-aged adults worried about weight gain and developing cardiovascular disease and diabetes down the line.

The take-away point then, as Mozaffarian explains it, is “that small changes can make a big difference — for bad or good. Eat more minimally processed foods and fewer starches and refined foods. Be active, turn off the TV, and get enough sleep.”

Source:  LA Times


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Eat Slim, Stay Trim!

1. GO TO BED EARLIER  - A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat.

2. EAT MORE PROTEIN – Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, “The Underappreciated Role of Muscle in Health and Disease,” researchers argue that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend that women get an amount between 0.54 and 1 gram per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.) Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research shows protein can up postmeal calorie burn by as much as 35 percent.

3. GO ORGANIC WHEN YOU CAN – Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it’s not always easy to find—or easy to afford—a whole bunch of organic produce. So you need to know when organic counts, and when it’s not that important. Organic onions, avocado, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale / collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.

4. GET UP, STAND UP – Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. Missouri University researchers discovered that inactivity (4 hours or more) causes a near shutdown of an enzyme that controls fat and cholesterol metabolism, so you store more fat, rather than using it for energy, all day long. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up–for example, while talking on the phone.

5. DRINK COLD WATER – German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily–enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass doesn’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

source – shine from yahoo.com

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Eat Slim, Stay Trim!

Your Diet Plans

With a master’s degree in nutrition, focused in weight management, I know what you need to do to lose weight: Pay attention to portions. Plan healthy meals and snacks. Write down what you eat. Exercise. Effective, yes. But also booooooring. I’ll admit it. So why not just do the latest diet fad, the one that promises faster weight loss with less effort? Answer: The pounds will come creeping right back. The better solution is to embrace those arguably “tedious” diet rules and make them more fun and inspiring—and with cool, new tools. Here’s what I mean:

Diet rule #1: Set goals. We know that if you really want to get thinner, you need to set goals that are specific, measurable and realistic. How much will you lose? By when? (Don’t forget the realistic part! Your answer should not be 20 pounds by next week.) Weigh yourself and calculate your body mass index (BMI), an estimate of percent body fat calculated from height and weight. Click here for our BMI Calculator and 5 more essential weight-loss tools. Next, calculate your daily calorie goal by multiplying your current weight by 12; subtract 500 calories from your result to lose 1 pound per week. For healthy weight loss, we don’t advise losing more than two pounds per week. If you calculate a daily calorie goal that’s less than 1,200, set your calorie goal at 1,200 calories. Below that, it’s hard to meet your nutrient needs—or feel satisfied enough to stick with a plan.

Cool tools: The Biggest Loser Cal-Max Electronic Scale ($29.99, amazon.com, target.com) calculates BMI and a “maintenance” calorie intake level. Tanita’s Fitscan Body Composition Monitor ($67.95, tanita.com) calculates the number of calories needed to maintain your current body weight; it also computes your body composition: fat versus lean mass.

Diet rule #2: Plan your meals. If you don’t want life to get in the way of your good-eating intentions, you have to anticipate and outsmart obstacles: namely, high-cal fatty foods that seem to be lurking around every corner. One way to do this is to plan what you eat in advance.
Cool tools: Log into EatingWell’s Interactive Menu Planner to drag and drop your favorite recipes, plus healthy snacks, into a weekly grid that calculates calories (and other nutrients, including saturated fat, fiber and sodium!) and creates a shopping list. The SnackApp (free, everydayhealthy.com) for the iPhone offers hundreds of ideas for snacks that are 50, 100 and 200 calories. Search by your craving (e.g., salty, sweet, crunchy) or pick the Surprise Me! option.

Diet rule #3: Keep track. Studies show that people who keep food diaries tend to lose more weight and keep it off longer than those who don’t.

Cool tools: Track your intake with an app or online site. The free Lose It! iPhone app (or its new Web-based platform, loseit.com) remembers foods you’ve entered so it’s easy to find what you’ve enjoyed before and apply it to a new day. Tweetwhatyoueat.com (also free) lets you set up a Twitter-based food diary and track your weight and caloric intake. Foodpics Log ($2.99, foodpicslog.com) uses your smartphone’s camera to capture what you really eat—in a nicely organized daily format—and allows you to add notes for each meal and snack.

Diet rule #4: Keep an eye on size. In the world of football-sized burritos and snack packs that serve six, you constantly need to ask yourself: Is that portion actually one serving? (Looking for full-meal deals that you know are 500 calories? We’ve got ’em!)

Cool tools: Slimware melamine dinnerware ($36.50 for 4 plates, slimware.com) helps remind you of recommended portion sizes with correspondingly sized “food placement areas” (think: flower or swirl) for protein, a whole grain or other carb and vegetables. Use a souped-up kitchen scale, like Escali’s Cesto Portable Nutrition Tracker ($79.99, escali.com), to find out precisely how many calories are in your serving. Put your snack on the scale and, pulling from its database of common foods, the Cesto calculates its calories.

Weight Loss in the New Year

Diet rule #5: Move more. Exercise makes weight loss easier—but more important, people who move more are more likely to keep the pounds off. Aim to burn at least 1,000 calories/week through exercise.

Cool tools: Download the app for MapMyFitness.com or RunKeeper.com—which, despite its name, isn’t limited to running—and take your phone for a run or a ride or a hike. Using the GPS in your phone, these apps calculate how many calories you burned (not to mention your pace, elevation and more). Don’t want to exercise with your phone? Use these products’ free online sites.

Diet rule #6: Get support. Study after study shows that teaming up to lose weight is more effective than going it alone. Supportive friends and family members not only can encourage you, they also keep you accountable.

Cool tools: Take part in EatingWell’s Diet Challenge, where you can connect with fellow dieters as you all follow the EatingWell Diet. If you’re looking for social support along with individualized feedback from a trained weight-loss expert, check out Vtrim.org, an online weight-loss program developed at the University of Vermont by Dr. Jean Harvey-Berino, co-author of The EatingWell Diet.

What “cool tools” make losing weight more fun for you?
By Nicci Micco

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Check out the article here….

Kitchen Daily from 4.7.10

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Cheers folks and get ready for bikini season soon.

Fitness

1. Shock your body

Most of the time your body needs a break between workouts (it’s during those rest periods that big changes actually happen). But a few times a year, it’s smart to put yourself through back-to-back boot-camp workouts. “Overloading your muscles will keep them guessing, helping you break through any plateau,” says Tom Holland, M.S., an exercise physiologist in Darien, Connecticut. During this push, work every muscle three or four days in a row, performing sets with little or no rest in between.

Try it Do our fast-paced circuit below. Complete 12 reps of each exercise (except for the plank—hold it for one 60-second set), going from one move to the next without rest. Repeat the entire circuit up to three times, resting for two minutes at the end of each circuit. (Find instructions by clicking on each of the exercises below.)

- Push-ups

- Walking lunges

- Dumbbell press
2. Slow down

Adjusting the tempo of an exercise stimulates the muscle differently, says Maren Piefer, a personal trainer and the owner of Fitnetic Fitness in Boca Raton, Florida. “The longer your muscles experience tension, the harder they work.” During an exercise, count to two as you raise the weight, and count to four as you lower it. You’ll spend more time in the lengthening phase of muscle contraction, which is more challenging and brings better results: a higher calorie burn during and after your workout.
Try it During a chest press, count to two as you push the dumbbells toward the ceiling, and count to four as you lower them. During squats, count to four while lowering toward the floor, and then to two as you stand.

3. Split the difference

Do a full rep of an exercise, then do just half of it at the hardest part of the move. “You sneak in extra reps and increase muscle tension in virtually the same amount of time,” Piefer says. “It also pumps lots of blood into the muscles, which is excellent for enhancing definition.”

Try it Grab a dumbbell in each hand, arms resting at your sides, palms facing forward. Without moving your upper arms, curl the weights toward your shoulders, then slowly lower them halfway down; stop and raise them back to your shoulders. Lower back to start. That’s 1 rep.

4. Get off the ground

Plyometrics—think leaping, jumping, or skipping—burns calories and builds lean muscle quickly. “Working against gravity increases the load, and jumping incorporates different muscle fibers, which makes your workout more intense,” says Jeremy Cheung, owner of Twisted Twilight Personal Training in San Francisco.

Try it Add plyo drills immediately after an exercise that works the same muscle group to power up your muscle fibers and help you squeeze out every last bit of juice you’ve got. (If you jump before exercising, your muscles will have less energy to perform the workout.) After a set of squats, do 10 squat jumps: Starting in the squat position, jump up and extend your arms overhead. Land softly with your knees bent and your arms swinging behind you.
5. Mix in cardio

Keep your heart pumping hard by combining your cardio and strength routines. “Doing cardio between sets of weighted exercises burns a higher percentage of calories from fat,” Holland says.

Try it Instead of resting after a strength exercise, do at least 30 seconds of intense cardio, such as jumping rope or high knee lifts. “If you do less intense cardio, like jogging in place, go for at least a minute,” Holland says.

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Of all the major components of food, fat is the most concentrated source of energy. At nine Calories per gram, fat provides more than twice as many calories as protein and carbohydrate at four Calories per gram, Reducing the amount of fat in the diet is therefore the most effective way to reduce calorie intake. In order to help reduce your fat intake, chose lean cuts of meat and trim all visible fat before cooking. Avoid high-fat meats such as sausages, bacon and minced beef. Poultry should be eaten without the skin, and fish should be steamed, grilled, baked or microwaved rather than fried. Sweet and savoury pies and pastries, biscuits, cakes, crisps and nuts are all high in fat and are best avoided on a slimming diet. Replace full-fat dairy products with low-fat alternatives. Pure alcohol has seven Calories per gram, so cutting down on alcohol is also an effective way to help weight loss
. It is best to aim for a steady weight loss of 450-900g(1-21b) a week, which will result in a reduction of body fat. Increasing your calorie expenditure through regular exercise-three times a week for a minimum of 20 minutes – will help to burn fat, and tone up the muscles for a leaner shape.

There is a misconception that starchy staple foods such as bread, rice potatoes and pasta are fattening. In fact, these are not eaten with a lot of fat, these staples can be eaten in fairly large amounts on a slimming diet. Starchy foods help to satisfy the appetite because they are filling rather than fattening. Wholegrain foods such as wholemeal bread and brown rice are preferable to refined foods, as they provide significantly more vitamins, minerals and fiber.

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