Fighting the battle of the bulge can range from following a sensible diet to benign ill-guided efforts to extreme, downright risky behaviors. Some behaviors are unlikely to cause harm because they cannot be sustained long enough to do damage but other dieting tactics can be downright risky and cause serious health consequences.
People get so focused on weight loss they are willing to do unproven and potentially dangerous things that can backfire and cause serious health problems. Extreme dieting can also lead down the path and increase the risk of developing eating disorders.
Skipping meals, weighing in every day, eliminating food groups, or relying on supplements to fix a junk food diet are not among the best ways to lose weight, but these behaviors are unlikely to cause significant health consequences.
1. Starvation, fasting, or very low-calorie diets
Severely slashing calories leads to weight loss but the lost weight includes precious muscle mass and poses health risks -- and most people end up regaining all the weight, plus some.
Rapid weight loss by critical calorie restriction causes water, some fat, and muscle loss, which ultimately decreases metabolism so the body needs fewer calories to survive. It also causes a shift toward a higher percentage of body fat, which increases the risk for metabolic syndrome and type 2 diabetes.
Don’t cut calories below 1,200 per day; otherwise you will struggle to meet nutrient needs, fuel activity, and satisfy hunger. Keep in mind that when you lose weight quickly, you tend to pack it back on with more fat and less muscle, which lowers your metabolism and calorie needs.
2. Dubious supplements and over-the-counter diet pills that make grand promises
If it sounds too good to be true, it probably is. Diet pills, potions, and concoctions purchased over the counter or ordered through the Internet are unlikely to be effective, not necessarily safe or capable of delivering on the oft exaggerated promises.
Over-the-counter diet pills may not appear to be dangerous, but they can still cause harm. Most diet pills are nothing more than a quick fix loaded with caffeine and diuretics that can lead to dehydration and electrolyte imbalance.
The hCG (human chorionic gonadotropin) diet is a good example of a plan that isnot FDA approved for weight loss, yet legions of dieters are using it. Weight loss from The hCG Diet, likely has more to do with the 500-calorie restriction, not the hCG from urine of pregnant women. It has the same risks as a very low-calorie diet, along with unknown risks associated with long-term use of hCG. Some doctors even dispense risky therapies from their offices that are not approved for weight loss.
3. Cleanses or detox plans
Cleansing for a colonoscopy is necessary to examine your colon, but cleansing to clean out your body’s system of toxins is unnecessary. Cleanses cause weight loss from water and stool weight, at best, but they can be dangerous and carry risks of dehydration, electrolyte imbalance, and more.
Losing lots of fluid without medical supervision is risky and when combined with fasting, even riskier. Your body is uniquely fine-tuned to detoxify and excrete toxins, so cleanses are unnecessary and can lead to serious complications by messing with your body’s finely-tuned system. Instead of detoxifying, be more mindful of what you eat. If you want to cleanse or detoxify your body, drink plenty of water and eat lots of high-fiber foods.
3. All forms of purging
Purging includes making yourself vomit, chewing food and spitting it out, and abusing laxatives. These unhealthy and unsafe behaviors are not uncommon on college campuses, pose serious health problems, and are the first step in the development of eating disorders.
Acid in the stomach is extremely strong, which is necessary to prepare food for digestion and absorption. Stomach contents are meant to stay in the stomach, not be regurgitated into the esophagus and mouth. Extremely acidic vomit can cause erosion in the esophagus, mouth, and on tooth enamel, which can increase risk for certain cancers, tooth decay, and more when purging becomes a ritual.
Regular purging by vomiting or abuse of laxatives also causes excess fluid loss that can cause serious dehydration and electrolyte imbalances. All of these forms of weight loss are dangerous but the most dangerous is the use of syrup of Ipecac.“One dose can trigger cardiac irregularity and can lead to cardiac arrest.
Purging in all its forms is no way to whittle down the waistline; it is extremely dangerous and not recommended by experts. Eating and drinking responsibly is a much healthier and safe weight loss approach, but if you cannot control your behavior, seek medical help.
4. Obsessive behaviors such as extreme exercising
Extreme exercise may make for good reality television but in the real world, it can cause grave problems. Extreme exercise is physically intense on the body, causing severe wear and tear, increasing the risk for injury, dehydration, electrolyte imbalance, and psychologically turns exercise into punishment for eating.
The American Academy of Sports Medicine and American Heart Association recommends getting at least 30 minutes daily, five days a week of moderately intense cardio or 20 minutes daily, 3 days a week of vigorous intense cardio and 8-10 strength-training exercises, 8-12 repetitions, twice weekly.
Despite the recommendations from authorities, some people think more is better and go way beyond what’s healthy, and obsessive exercise controls their lives in an unhealthy manner. Engage in regular physical activity for all the health benefits, including stress relief because if you ignore the stressors in your life, it can cause the release of hormones such as cortisol that increase appetite and fat storage.
5. Legal and illegal drugs
Using drugs other than prescription weight loss drugs intended for weight loss is a grim mistake and fraught with all kinds of consequences. The potential risks associated with abusing drugs, such as cocaine, speed, attention deficit disorder, thyroid, and diabetes medications to lose weight far outweighs any health benefit you may get from the weight loss. Just some of the unintended risks include, physical and psychological addiction, social and financial problems, strain on relationships, anxiety, severe headaches, stroke, heart, lung, and kidney problems.
Using illegal drugs for any purpose is strongly discouraged and using legal drugs for their unintended purpose without medical supervision is dangerous.
6. Tobacco Use
For decades, public health officials have discouraged smoking because of its countless health risks, yet some people -- especially young adults -- use smoking as a diet strategy. Nicotine has been shown to be an appetite suppressant, yet the risks of smoking vastly outweigh any supposed benefits of cigarette smoking.
Smoking harms nearly every organ of the body, causes cancer, cardiovascular, respiratory, and other diseases, reduces the health of smokers in general and increases risk of death. Beyond the numerous health risks, weight gain is often a side effect when smokers try to kick the addictive habit.
Bottom line: Don’t smoke for any reason, least of all to promote weight loss.
Best Weight Loss Practices
Choose a diet that works for your lifestyle. Studies show the best diet is the one you can stick with long term. Use common sense, listen to your body, be mindful of what you eat and pass on expensive, risky, and worthless weight loss schemes or products that are unproven.
Seek expert advice from your doctor or a registered dietitian if you are concerned that your weight loss methods may be bordering on extreme or unhealthy.
Wednesday, October 26, 2011
Monday, October 24, 2011
How to Avoid the temptations of travel
I know it’s a tempting high-calorie field of land mines out there. No doubt about it. Have a look at just the minibar snacks: Candy, cookies, mixed nuts, salty chips, carb bar, along with water and wine to wash it all down. Ouch! The fridge wasn’t much better. ADD minibar drinks
When Toxic Stress (feeling helpless, hopeless, defeated) rears its ugly head, then most people are more apt to binge. So in addition to eating a balanced diet of healthy protein, fat, carb, and fiber, it’s really imperative to pay attention to stress levels.
So, road warriors unite and let’s stay vigilant with our copious calorie challenges. Everyone else: You’re not off the hook, either. It’s already October and the holidays are looming. Many of you will be traveling to visit family and friends.
As you plan your trips, remember to plan ahead and pay attention. That’s what vigilance is all about.
1) Stay Consistent: Just because you’re traveling doesn’t mean you completely drop your normal self-care routine. You’re at a hotel or your mom’s place, and you still brush your teeth and shower. So, you still make plans to have a healthy breakfast and get in some physical activity throughout the day.
2) Enjoy Your Real Treats: Of course you should treat yourself in life. It’s all about balance, but also a safe balance. Real treats do not include bingeables. This is the word I use to describe foods that make you lose control and then you’re off and binging again. If you can have a serving of ice cream and you do not end up diving into a gallon of the stuff, then fine. It’s time to tell your true truth. Don’t fool yourself, as you’ll only get burned.
3) Be Vigilant: I like this word because it implies you’re looking out for yourself. Most days, you all you hear is “Incoming!!!” as stresses and pressures hit you from all angles. Take a deep breath and say, “One thing at a time,” and pay attention to your self-care. Watch out for sleep deprivation, a sure way to become vulnerable to overeating. Eat a balanced meal or snack roughly every 3-4 hours from the moment you awaken through dinner. Keep active, as it’s a terrific mood stabilizer and helps rein in cravings. And get that support team going in your life, starting with your dog and working your way up to friends and family. Staying vigilant means you’re living in the present. And just remember, the “present” is a real gift. You can do this!
When Toxic Stress (feeling helpless, hopeless, defeated) rears its ugly head, then most people are more apt to binge. So in addition to eating a balanced diet of healthy protein, fat, carb, and fiber, it’s really imperative to pay attention to stress levels.
So, road warriors unite and let’s stay vigilant with our copious calorie challenges. Everyone else: You’re not off the hook, either. It’s already October and the holidays are looming. Many of you will be traveling to visit family and friends.
As you plan your trips, remember to plan ahead and pay attention. That’s what vigilance is all about.
1) Stay Consistent: Just because you’re traveling doesn’t mean you completely drop your normal self-care routine. You’re at a hotel or your mom’s place, and you still brush your teeth and shower. So, you still make plans to have a healthy breakfast and get in some physical activity throughout the day.
2) Enjoy Your Real Treats: Of course you should treat yourself in life. It’s all about balance, but also a safe balance. Real treats do not include bingeables. This is the word I use to describe foods that make you lose control and then you’re off and binging again. If you can have a serving of ice cream and you do not end up diving into a gallon of the stuff, then fine. It’s time to tell your true truth. Don’t fool yourself, as you’ll only get burned.
3) Be Vigilant: I like this word because it implies you’re looking out for yourself. Most days, you all you hear is “Incoming!!!” as stresses and pressures hit you from all angles. Take a deep breath and say, “One thing at a time,” and pay attention to your self-care. Watch out for sleep deprivation, a sure way to become vulnerable to overeating. Eat a balanced meal or snack roughly every 3-4 hours from the moment you awaken through dinner. Keep active, as it’s a terrific mood stabilizer and helps rein in cravings. And get that support team going in your life, starting with your dog and working your way up to friends and family. Staying vigilant means you’re living in the present. And just remember, the “present” is a real gift. You can do this!
Saturday, October 22, 2011
Are your Blood Sugar Levels out of Control? Signs to look For!
You Don't Check Your Blood Sugar
People with type 2 diabetes can often keep their blood sugar levels under control with diet, exercise, and medicine. But unless you check your blood sugar level every day with a meter, you won't have the most accurate results. Any person with diabetes can benefit from checking their blood sugar. And when you track your results in a log, your doctor can tell how well you're responding to your treatment plan over time.
You're Thirsty, and You Have to Go
Thirst and frequent urination are two classic diabetes signs caused by too much sugar in your blood. As your kidneys work harder to filter out the sugar, they also pull more fluids from your tissues, which is why you have to go to the bathroom more often than usual. Thirst is your body's way of telling you it needs to replenish the liquids it's losing. If you don't drink more fluids, you can dehydrate.
You're Wiped Out
Fatigue is another signal that your blood sugar isn't under control. When sugar is staying in your bloodstream instead of being diverted to your body's cells, your muscles don't get enough fuel to use for energy. You might feel only a little tired, or your fatigue might be so bad that you need a nap. Sometimes people with diabetes feel especially tired after eating a big meal.
The Room Is Spinning
Feeling dizzy or shaky can be a sign of low blood sugar or hypoglycemia. Because your brain needs glucose to function, a drop in blood sugar can be dangerous -- even life-threatening -- if you don't address it. A glass of fruit juice can bring up your blood sugar in the short term. But if you're regularly feeling shaky, talk to your doctor. You may need to adjust your medications or diet.
Your Hands and Feet Swell
If you have high blood pressure as well as diabetes, the two conditions can damage the kidneys' ability to filter wastes and fluid over time. As water builds up in your body, your hands and feet may swell -- a warning sign that you may have kidney disease. You can preserve the kidney function you have by taking your diabetes and blood pressure medicines as prescribed, and watching the protein in your diet.
You Have Numbness or Tingling
Nerve damage (called peripheral neuropathy) can be another sign of chronically elevated blood sugars. It results in numbness or tingling in your hands and feet, or inability to feel pain or temperature changes. See your podiatrist for regular foot exams. People with neuropathy may not realize they have been injured from a cut or that a wound is becoming infected. Or they may be oversensitive to pain. They might experience severe and constant pain from otherwise painless stimulation.
You Have Stomach Trouble
Diabetes also damages the nerve that helps your stomach empty and move food smoothly through your digestive tract. When your stomach can't empty quickly enough, a condition called gastroparesis, you may deal with unpleasant abdominal problems like diarrhea, constipation, or incontinence. Many people also have problems eating or swallowing. Gastroparesis also can make it harder to control your diabetes.
You're Losing Your Sight
High blood sugar and high blood pressure both can damage the sensitive structures in your eyes and threaten your vision. Diabetic retinopathy -- caused by damage to the blood vessels in the eye -- is the biggest cause of blindness in adults. Blurred vision, spots, lines, or flashing lights are signs that it's time to see your eye doctor. Get your eyes checked now, before your vision has a chance to deteriorate.
You're Losing Weight
Losing unwanted pounds is always a good idea to manage type 2 diabetes. But if you're losing weight quickly, without trying, or without doing anything different, it may be a sign that your blood sugar is too high. When your glucose is high, it gets flushed out of the body in urine, taking the calories and fluids you consume with it.
You Have Recurring Infections
Frequent or recurring infections are sometimes a sign of high blood sugar. You might experience gum disease, urinary tract infections, bacterial or fungal infections of the skin, or, if you're a woman, yeast infections. Other infections might include pneumonia and respiratory infections, kidney and gallbladder infections, and severe bacterial middle ear and fungal sinus infections.
Cuts and Bruises Won't Heal
If your blood sugar isn't well controlled, you might find that cuts and bruises are slow to heal. Tending to injuries, however small, is important because it reduces the risk of infections in people with diabetes. Infections themselves can also worsen blood sugars, which makes it even harder for your immune system to fight off the infection.
Keep Control
Don't panic about diabetes complications -- try to avoid them by carefully following your doctor's treatment plan. Take your medicine, eat a healthy diet, and exercise to keep your blood sugar levels in check. Use your meter to test your blood sugar so you know that it's staying in the recommended range. An A1C test at least twice a year will give you a good snapshot of your blood sugar control over time.
When to Call Your Doctor
Any new or unusual symptoms are worth making a call to your doctor. Call if you feel dizzy or your blood sugar drops, or if you have severe symptoms like uncontrolled vomiting, dizziness, numbness or tingling, or blurred or double vision that doesn't go away. Also call if you're having trouble controlling your blood pressure on your own.
People with type 2 diabetes can often keep their blood sugar levels under control with diet, exercise, and medicine. But unless you check your blood sugar level every day with a meter, you won't have the most accurate results. Any person with diabetes can benefit from checking their blood sugar. And when you track your results in a log, your doctor can tell how well you're responding to your treatment plan over time.
You're Thirsty, and You Have to Go
Thirst and frequent urination are two classic diabetes signs caused by too much sugar in your blood. As your kidneys work harder to filter out the sugar, they also pull more fluids from your tissues, which is why you have to go to the bathroom more often than usual. Thirst is your body's way of telling you it needs to replenish the liquids it's losing. If you don't drink more fluids, you can dehydrate.
You're Wiped Out
Fatigue is another signal that your blood sugar isn't under control. When sugar is staying in your bloodstream instead of being diverted to your body's cells, your muscles don't get enough fuel to use for energy. You might feel only a little tired, or your fatigue might be so bad that you need a nap. Sometimes people with diabetes feel especially tired after eating a big meal.
The Room Is Spinning
Feeling dizzy or shaky can be a sign of low blood sugar or hypoglycemia. Because your brain needs glucose to function, a drop in blood sugar can be dangerous -- even life-threatening -- if you don't address it. A glass of fruit juice can bring up your blood sugar in the short term. But if you're regularly feeling shaky, talk to your doctor. You may need to adjust your medications or diet.
Your Hands and Feet Swell
If you have high blood pressure as well as diabetes, the two conditions can damage the kidneys' ability to filter wastes and fluid over time. As water builds up in your body, your hands and feet may swell -- a warning sign that you may have kidney disease. You can preserve the kidney function you have by taking your diabetes and blood pressure medicines as prescribed, and watching the protein in your diet.
You Have Numbness or Tingling
Nerve damage (called peripheral neuropathy) can be another sign of chronically elevated blood sugars. It results in numbness or tingling in your hands and feet, or inability to feel pain or temperature changes. See your podiatrist for regular foot exams. People with neuropathy may not realize they have been injured from a cut or that a wound is becoming infected. Or they may be oversensitive to pain. They might experience severe and constant pain from otherwise painless stimulation.
You Have Stomach Trouble
Diabetes also damages the nerve that helps your stomach empty and move food smoothly through your digestive tract. When your stomach can't empty quickly enough, a condition called gastroparesis, you may deal with unpleasant abdominal problems like diarrhea, constipation, or incontinence. Many people also have problems eating or swallowing. Gastroparesis also can make it harder to control your diabetes.
You're Losing Your Sight
High blood sugar and high blood pressure both can damage the sensitive structures in your eyes and threaten your vision. Diabetic retinopathy -- caused by damage to the blood vessels in the eye -- is the biggest cause of blindness in adults. Blurred vision, spots, lines, or flashing lights are signs that it's time to see your eye doctor. Get your eyes checked now, before your vision has a chance to deteriorate.
You're Losing Weight
Losing unwanted pounds is always a good idea to manage type 2 diabetes. But if you're losing weight quickly, without trying, or without doing anything different, it may be a sign that your blood sugar is too high. When your glucose is high, it gets flushed out of the body in urine, taking the calories and fluids you consume with it.
You Have Recurring Infections
Frequent or recurring infections are sometimes a sign of high blood sugar. You might experience gum disease, urinary tract infections, bacterial or fungal infections of the skin, or, if you're a woman, yeast infections. Other infections might include pneumonia and respiratory infections, kidney and gallbladder infections, and severe bacterial middle ear and fungal sinus infections.
Cuts and Bruises Won't Heal
If your blood sugar isn't well controlled, you might find that cuts and bruises are slow to heal. Tending to injuries, however small, is important because it reduces the risk of infections in people with diabetes. Infections themselves can also worsen blood sugars, which makes it even harder for your immune system to fight off the infection.
Keep Control
Don't panic about diabetes complications -- try to avoid them by carefully following your doctor's treatment plan. Take your medicine, eat a healthy diet, and exercise to keep your blood sugar levels in check. Use your meter to test your blood sugar so you know that it's staying in the recommended range. An A1C test at least twice a year will give you a good snapshot of your blood sugar control over time.
When to Call Your Doctor
Any new or unusual symptoms are worth making a call to your doctor. Call if you feel dizzy or your blood sugar drops, or if you have severe symptoms like uncontrolled vomiting, dizziness, numbness or tingling, or blurred or double vision that doesn't go away. Also call if you're having trouble controlling your blood pressure on your own.
Week 7 Results!
Better results overall this week, less fatty fees and -16.6 pounds lost!
Cheryl McClellan+0.4 FF
Linda Bayliss +0.4 FF
Sandy Bayliss +0.8 FF
Chelsey Best +1.4 FF
Amy Walsh +1.4 FF
Andy Walsh -0.5 FF
Jodi Beachy -1.9
Jenn Vaske -1.2
Angie Michel -1.3
Camille Opp -1.0
Erin Maxwell -1.6
Todd Maxwell -1.8
Tom Jackson +0.0 FF
Lori Becker -1.8
Katrina Brown +1.4 FF
Isaiah McGee -4.0
Devin Rowling -1.5
Cheryl McClellan+0.4 FF
Linda Bayliss +0.4 FF
Sandy Bayliss +0.8 FF
Chelsey Best +1.4 FF
Amy Walsh +1.4 FF
Andy Walsh -0.5 FF
Jodi Beachy -1.9
Jenn Vaske -1.2
Angie Michel -1.3
Camille Opp -1.0
Erin Maxwell -1.6
Todd Maxwell -1.8
Tom Jackson +0.0 FF
Lori Becker -1.8
Katrina Brown +1.4 FF
Isaiah McGee -4.0
Devin Rowling -1.5
Thursday, October 20, 2011
Make your tailgate lighter!
Tailgate Time Out
Follow these tips to curb your caloric intake:
**Earn a little splurge on Saturday afternoon by saving a few food items from your eating plan during the week.
**Before the festivities begin, have a small snack that contains protein and fiber (like cereal and yogurt) so you'll be less tempted to overeat.
**Survey all the offerings before you load your plate, then select plenty of fruits, vegetables, and lean dairy and protein.
**Eat from a plate instead of continually grazing from the buffet. This will help you keep track of how much you're eating.
**Remember that alcohol has plenty of calories. One tactic is to alternate alcoholic drinks with zero-calorie beverages throughout the day. Remember that too much alcohol can lead to increased hunger.
Score Points
If you're the party host, do your fellow fans a favor by making sure your buffet includes plenty of healthy offerings such as:
Fresh fruit, sliced or in salads or kabobs
Assorted vegetables with low-fat dips and salsas
Low-fat snacks such as popcorn, pretzels, and baked chips
Lean meats and seafood and low-fat cheeses
Whole-grain breads and crackers
Salads made with light dressings
Salsas, wraps, salads, or stews made with fiber-filled and high-protein beans
Follow these tips to curb your caloric intake:
**Earn a little splurge on Saturday afternoon by saving a few food items from your eating plan during the week.
**Before the festivities begin, have a small snack that contains protein and fiber (like cereal and yogurt) so you'll be less tempted to overeat.
**Survey all the offerings before you load your plate, then select plenty of fruits, vegetables, and lean dairy and protein.
**Eat from a plate instead of continually grazing from the buffet. This will help you keep track of how much you're eating.
**Remember that alcohol has plenty of calories. One tactic is to alternate alcoholic drinks with zero-calorie beverages throughout the day. Remember that too much alcohol can lead to increased hunger.
Score Points
If you're the party host, do your fellow fans a favor by making sure your buffet includes plenty of healthy offerings such as:
Fresh fruit, sliced or in salads or kabobs
Assorted vegetables with low-fat dips and salsas
Low-fat snacks such as popcorn, pretzels, and baked chips
Lean meats and seafood and low-fat cheeses
Whole-grain breads and crackers
Salads made with light dressings
Salsas, wraps, salads, or stews made with fiber-filled and high-protein beans
Tuesday, October 18, 2011
Hints for healthier eating when eating out.
Throw your diet a life vest when dining out. These easy ideas from healthy eating pros can help you get started.
1. Choose the right restaurants. When you're eating out, choose places you know offer plenty of healthy, fresh foods. While that doesn't mean you have to forgo fast food every time, focus on eateries that offer fresh options such as cafeterias or look for restaurants with salad bars, then start your meal with plenty of fresh vegetables.
2. Avoid portion distortion. No food is off limits if you keep portions small. Share an entrée. Order an appetizer as your main course. Split a small, rich dessert.
3. Scan your menu for high-fat hints. Is your veggie appetizer or entrée described as breaded, batter-dipped, or tempura? All of those terms mean one thing: fried. And fried means fatty. You'll also want to avoid foods described as crispy, creamy, breaded, béarnaise, alfredo, or au gratin. Pick menu items described as flame-cooked, roasted, grilled, or broiled, as well as steamed, poached, or in-its-own-juices. All of these terms usually mean a lower calorie meal.
4. Think outside the veggie box. Make a quarter of your plate a veggie-tized entrée. Think veggie burger, bean burrito, or a lightened eggplant parmesan.
5. Savor the right sauces. Avoid buttery, creamy veggie soups, stews, and sauces, and instead choose vegetables cooked in wine, or in stock-based sauces. Not sure how your veggie entrée is made? Ask your server.
6. Cut the fat. Really want that cheesy dish or one that's floating in a cream sauce? Ask if the kitchen will halve the cheese or sauce. Or order the sauce on the side and drizzle some over the entrée, this way you control the flavor and the calories.
7. E is for effort: No matter which entrée you order, try picking something that takes a little effort to eat, which can slow you down and help you eat less: Think sautéed artichokes, corn on the cob, or shrimp still in the shell.
8. Get the most nutritious bang for your buck. Choosing a side salad? Order one made with rich, dark greens like spinach, chard, or romaine. Do the same at the salad bar and then select better-for-you proteins like hard-cooked eggs, lean meats, beans, tofu, or cottage cheese.
9. Dress down your salad. Use fat-free or low-fat dressing in small amounts. You can make the rich taste of your favorite creamy dressing stretch further by using half as much and then adding a touch of oil and vinegar.
10. Save that sandwich. Ordering a fast food sub? Amp up your nutrition on the go by skipping the mayonnaise and other fatty sauces, and go for extra veggies, flavored with mustard or vinaigrette.
11. Learn to set limits. When restaurant eating, make sure your portion fits on a standard dinner plate, suggests Grotto. Are you being served on China or a platter that could feed all of China? If you'll be dining out at an eatery specializing in massive meals, ask wait staff for a carryout container at the start of your meal, then wrap half of everything except for the veggies.
12. Choose comfort foods occasionally. Really want some fries or are you craving the comfort of mac and cheese? Indulge your desire now and again, but order fatty favorites like these from the kids' menu.
1. Choose the right restaurants. When you're eating out, choose places you know offer plenty of healthy, fresh foods. While that doesn't mean you have to forgo fast food every time, focus on eateries that offer fresh options such as cafeterias or look for restaurants with salad bars, then start your meal with plenty of fresh vegetables.
2. Avoid portion distortion. No food is off limits if you keep portions small. Share an entrée. Order an appetizer as your main course. Split a small, rich dessert.
3. Scan your menu for high-fat hints. Is your veggie appetizer or entrée described as breaded, batter-dipped, or tempura? All of those terms mean one thing: fried. And fried means fatty. You'll also want to avoid foods described as crispy, creamy, breaded, béarnaise, alfredo, or au gratin. Pick menu items described as flame-cooked, roasted, grilled, or broiled, as well as steamed, poached, or in-its-own-juices. All of these terms usually mean a lower calorie meal.
4. Think outside the veggie box. Make a quarter of your plate a veggie-tized entrée. Think veggie burger, bean burrito, or a lightened eggplant parmesan.
5. Savor the right sauces. Avoid buttery, creamy veggie soups, stews, and sauces, and instead choose vegetables cooked in wine, or in stock-based sauces. Not sure how your veggie entrée is made? Ask your server.
6. Cut the fat. Really want that cheesy dish or one that's floating in a cream sauce? Ask if the kitchen will halve the cheese or sauce. Or order the sauce on the side and drizzle some over the entrée, this way you control the flavor and the calories.
7. E is for effort: No matter which entrée you order, try picking something that takes a little effort to eat, which can slow you down and help you eat less: Think sautéed artichokes, corn on the cob, or shrimp still in the shell.
8. Get the most nutritious bang for your buck. Choosing a side salad? Order one made with rich, dark greens like spinach, chard, or romaine. Do the same at the salad bar and then select better-for-you proteins like hard-cooked eggs, lean meats, beans, tofu, or cottage cheese.
9. Dress down your salad. Use fat-free or low-fat dressing in small amounts. You can make the rich taste of your favorite creamy dressing stretch further by using half as much and then adding a touch of oil and vinegar.
10. Save that sandwich. Ordering a fast food sub? Amp up your nutrition on the go by skipping the mayonnaise and other fatty sauces, and go for extra veggies, flavored with mustard or vinaigrette.
11. Learn to set limits. When restaurant eating, make sure your portion fits on a standard dinner plate, suggests Grotto. Are you being served on China or a platter that could feed all of China? If you'll be dining out at an eatery specializing in massive meals, ask wait staff for a carryout container at the start of your meal, then wrap half of everything except for the veggies.
12. Choose comfort foods occasionally. Really want some fries or are you craving the comfort of mac and cheese? Indulge your desire now and again, but order fatty favorites like these from the kids' menu.
Sunday, October 16, 2011
10 Ways to make your food lighter!
1. In most baking recipes you can substitute whole wheat for white flour. Compared to 1/4 cup of white flour, each 1/4 cup of whole-wheat flour adds 3.5 grams of fiber and doubles the amount of magnesium and selenium. The extra fiber helps slow digestion and increase fullness.
2. In most baking recipes, you can reduce the sugar called for by one-fourth – and sometimes by one-third -- without a big difference in taste and texture. Or, if you like using Splenda, you can replace half of the sugar called for with Splenda. This cuts 48 calories for every tablespoon of sugar you take out or replace with Splenda.
3. In egg dishes or baking dishes, you can use egg substitute in place of half the eggs. 1/4 cup of egg substitute replaces each egg. For Each egg replaced you'll shave 45 calories, 5 grams of fat, 1.6 grams of saturated fat, and 213 milligrams of cholesterol. If you don't like to use egg-substitute products, you can also use egg whites for half of the eggs called for.
4. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. In other words, if a cake recipe calls for 1 cup of butter or margarine, you can usually use 1/2 cup instead. Remember to replace the missing fat with a similar amount of a moist but healthy ingredient (fat-free sour cream, orange juice, low-fat yogurt, applesauce, etc.)
5. Cook with reduced-fat or fat-free products when available -- and when they taste good. Try fat-free sour cream, fat-free half-and-half, reduced-fat cheeses, light cream cheese, light mayonnaise, extra lean meat without skin or visible fat, reduced-fat or light sausage, less-fat turkey bacon, light salad dressings, and light margarine for frosting. A few fat-free products are in my arsenal as well: chicken broth, wine, strong coffee, fruit purees, and fruit juice. These foods add moisture, and sometimes flavor, to recipes where you aren't using a lot of fatty ingredients.
6. Never deep-fry when you can oven-fry or pan-fry with a lot less oil. Choose canola oil or olive oil, and use about 1/2 teaspoon per serving. When you pan-fry or oven-fry in a controlled amount of oil, you can cut a lot of the fat and calories your food would soak up if it were submerged in hot oil. For every tablespoon of oil you cut, you'll save 120 calories and 13.5 grams of fat.
7. Use whole grains in your recipes whenever possible. We've already talked about whole-wheat flour, but you can also substitute brown rice for white rice, add barley to stews and casseroles, and look for recipes that call for oats. There are also multigrain blends and whole- wheat pastas to choose from in supermarkets now. Whole grains offer a plethora of health benefits, plus fiber to fill you up.
8. Extra ingredients and embellishments can often be removed or cut in half. If a recipe calls for chocolate chips, you can use less. If it calls for dotting your casserole or pie with butter, you can skip this step. In a cake recipe, you can use half the original amount of frosting (in a double-layer cake, just frost the top and middle and forget the sides). And in some cakes, bars, and cookies, you can skip the frosting in favor of a light sprinkling of powdered sugar. Using 2 tablespoons of frosting instead of 4 will shave 130 calories, 4.5 grams of fat, and 2 grams of saturated fat. Each tablespoon of chocolate chips you skip cuts the calories by 50 per serving, the fat by 3 grams, and the saturated fat by almost 2 grams.
9. Use top-quality ingredients when possible. Start with the best-tasting, freshest ingredients you can find. For example, I use fresh garlic and fresh herbs when I can -- they usually have more flavor than the dried. Use ripe tomatoes and just picked lemons for zest or juice, extra-fresh fish, the sharpest reduced-fat cheddar cheese, and so on. All this means your lighter dish will be more likely to pass muster with the masses!
10. Switch to "smart fat" ingredients when possible. Certain fats, when used in moderation, actually have health benefits! Omega-3 fatty acids (found in fish and some plant foods like canola oil and ground flaxseed), as well as oils that contain monounsaturated fats (like olive and canola oil) and foods high in monounsaturated fats (like avocado and almonds) may help protect against heart disease. In recipes, you often have a choice of which oil or margarine to use. You can also add fish to some entree recipes instead of red meat. When a recipe calls for melted butter or margarine, you can often substitute canola or olive oil. Foods fortified with or containing omega-3s are starting to pop up in several aisles in the supermarket, including low-fat milk, eggs, and multigrain pastas.
2. In most baking recipes, you can reduce the sugar called for by one-fourth – and sometimes by one-third -- without a big difference in taste and texture. Or, if you like using Splenda, you can replace half of the sugar called for with Splenda. This cuts 48 calories for every tablespoon of sugar you take out or replace with Splenda.
3. In egg dishes or baking dishes, you can use egg substitute in place of half the eggs. 1/4 cup of egg substitute replaces each egg. For Each egg replaced you'll shave 45 calories, 5 grams of fat, 1.6 grams of saturated fat, and 213 milligrams of cholesterol. If you don't like to use egg-substitute products, you can also use egg whites for half of the eggs called for.
4. In many bakery recipes, you can cut the fat ingredient (butter, margarine, shortening, or oil) in half. In other words, if a cake recipe calls for 1 cup of butter or margarine, you can usually use 1/2 cup instead. Remember to replace the missing fat with a similar amount of a moist but healthy ingredient (fat-free sour cream, orange juice, low-fat yogurt, applesauce, etc.)
5. Cook with reduced-fat or fat-free products when available -- and when they taste good. Try fat-free sour cream, fat-free half-and-half, reduced-fat cheeses, light cream cheese, light mayonnaise, extra lean meat without skin or visible fat, reduced-fat or light sausage, less-fat turkey bacon, light salad dressings, and light margarine for frosting. A few fat-free products are in my arsenal as well: chicken broth, wine, strong coffee, fruit purees, and fruit juice. These foods add moisture, and sometimes flavor, to recipes where you aren't using a lot of fatty ingredients.
6. Never deep-fry when you can oven-fry or pan-fry with a lot less oil. Choose canola oil or olive oil, and use about 1/2 teaspoon per serving. When you pan-fry or oven-fry in a controlled amount of oil, you can cut a lot of the fat and calories your food would soak up if it were submerged in hot oil. For every tablespoon of oil you cut, you'll save 120 calories and 13.5 grams of fat.
7. Use whole grains in your recipes whenever possible. We've already talked about whole-wheat flour, but you can also substitute brown rice for white rice, add barley to stews and casseroles, and look for recipes that call for oats. There are also multigrain blends and whole- wheat pastas to choose from in supermarkets now. Whole grains offer a plethora of health benefits, plus fiber to fill you up.
8. Extra ingredients and embellishments can often be removed or cut in half. If a recipe calls for chocolate chips, you can use less. If it calls for dotting your casserole or pie with butter, you can skip this step. In a cake recipe, you can use half the original amount of frosting (in a double-layer cake, just frost the top and middle and forget the sides). And in some cakes, bars, and cookies, you can skip the frosting in favor of a light sprinkling of powdered sugar. Using 2 tablespoons of frosting instead of 4 will shave 130 calories, 4.5 grams of fat, and 2 grams of saturated fat. Each tablespoon of chocolate chips you skip cuts the calories by 50 per serving, the fat by 3 grams, and the saturated fat by almost 2 grams.
9. Use top-quality ingredients when possible. Start with the best-tasting, freshest ingredients you can find. For example, I use fresh garlic and fresh herbs when I can -- they usually have more flavor than the dried. Use ripe tomatoes and just picked lemons for zest or juice, extra-fresh fish, the sharpest reduced-fat cheddar cheese, and so on. All this means your lighter dish will be more likely to pass muster with the masses!
10. Switch to "smart fat" ingredients when possible. Certain fats, when used in moderation, actually have health benefits! Omega-3 fatty acids (found in fish and some plant foods like canola oil and ground flaxseed), as well as oils that contain monounsaturated fats (like olive and canola oil) and foods high in monounsaturated fats (like avocado and almonds) may help protect against heart disease. In recipes, you often have a choice of which oil or margarine to use. You can also add fish to some entree recipes instead of red meat. When a recipe calls for melted butter or margarine, you can often substitute canola or olive oil. Foods fortified with or containing omega-3s are starting to pop up in several aisles in the supermarket, including low-fat milk, eggs, and multigrain pastas.
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