9 Ways to Avoid Winter Weight Gain
November 20, 2009 by Gail Grannum
Filed under Nutrition Healthy Eating
Here are 9 ways to avoid winter weight gain. Preventing weight gained during the winter is important. Studies have shown that winter weight gain averages 2 lbs, accumulates over time and is tougher to lose. If this extra weight accumulates through the years it may be a major contributor to obesity later in life.
- Increase your protein intake to curb carb cravings in winter. Head off cravings for simple carbs by stocking up on healthier foods. Be very mindful of cravings for comfort food.
- Stock your refrigerator and cupboards with healthier foods that are high in complex carbs. Healthy eating choices include; fresh fruits and vegetables, dried fruits (without added sugar), whole-grain breads and cereals and healthful, low-sodium soups. Foods that are high fiber, are utilized by the body more slowly, feeling satisfied longer. Eat more broth or vegetable based soups to stay full longer. Foods that contain water, keep you feeling full longer than just drinking water. So, stock up with healthy foods low in calories and high in water content, fill you up faster.
- Have snacks in-between meals. Snacking boosts your metabolism, maintains your energy between meals and keeps your blood sugar steady. Plan several protein, fiber-rich snacks a day; unsweetened applesauce, roasted unsalted nuts and seeds, dried fruits made without sugar, such as raisins or apricots; and whole-grain cereal.
- Keep a food journal, honestly listing your entire food and beverage intake. Assume most mouthfuls are minimum 25 calories. Some people keep a list every day; others keep a list for a week, once a month. Whether you use a PDA, phone app, online tool or paper diary, journaling is effective.
- Never, ever go to a party hungry. Remember to have fun, see and talk to people. Create a plan to resist excess holiday party and food temptations. Don’t expose yourself to temptation without planning. One successful trick I use is to eat a serving of oatmeal before leaving home.
- Keep physically activity. Weather may prevent outdoor sports, so plan for indoor activity. When your time is tight, don’t become obsessive, but do be consistent. Plan on being active daily. At least 3X weekly spend planned exercise time. Buy a few DVDs for indoor activity, Plan 10-15 minute bursts of activities, Create new exercises patterns, Walk upstairs, mall walking.
- Avoid empty calories on foods or beverages. Avoid or minimize alcohol. Alcohol is loaded with empty calories. Drink a full 8oz. glass of water often.
- Consider taking Vitamin D supplements to compensate for less sunlight and outdoor time. Check with your doctor.
- It is okay to say no. You do not have to accept every invitation or eat/drink every item offered. Practice if you must, but don’t feel guilty about protecting your health.
The key to avoiding winter weight gain is to be aware and mindful of both your eating and exercising. Take the pressure off and think about what you eat and how you are active.
Please comment. Share how you prevent winter weight gain with other readers.
Calories from Protein, Carbs and Fat
June 23, 2009 by Gail Grannum
Filed under Nutrition Healthy Eating
Know Your Calories From Protein, Carbs and Fat
Foods that we eat contain calories from different nutrients. Pick up any packaged food item at the grocery and read the nutrition label. The nutrition facts will tell you not only how many calories the food contains but also how many calories of protein, carbohydrates and fat it has.
Do you want to know how many calories are in every gram of protein, carbohydrates and fat? Every gram of protein has 4 calories. Every gram of carbohydrates has 4, as well. And every gram of fat contains 9 calories. So if you were to eat something that has all three of them, you can look at the nutrition label and figure out how many calories each of the three is bringing in.
Let’s take for example 100 grams of bacon. It roughly contains 37 grams of protein, 2 grams of carbohydrates and 42 grams of fat. The remaining grams come from cholesterol, sodium, calcium and potassium. If we focus only on the grams from protein, carbohydrates and fat, we can calculate the calories as such:
(37 g protein x 4) + (2 g carbs x 4) + (42 g fat x 9) = 148 + 8 + 378 cals = 534 cals
Thus, 100 grams of bacon, which is just a little less than one serving, already contains 534 calories. And that number doesn’t even include the calories from grams outside of protein, carbohydrates and fat. For most people, 534 calories already make one-third or one-fourth of the daily amount of calories they need in order to maintain weight. A serving of bacon already makes one-third or one-fourth of the daily amount of calories for weight maintenance.
Calories also increase blood sugar which refers to the glucose in the bloodstream. This glucose produces the energy we need to perform our daily activities. The level of glucose should always be brought back to normal, a task that insulin from the pancreas is responsible for. People suffering from diabetes do not have enough insulin to control their glucose level. This is why it is even harder for them to manage their calorie intake. Their diet should contain large amounts of dietary fiber. They should decrease their intake of fat and carbohydrates, too.
But diabetic or not, we all have to be mindful of what we eat. We should be aware of the amount of calories we consume per meal. Exercise should be a regular part of our schedule. Through exercise, we burn calories to maintain or lose weight.
Calories truly cannot be ignored. They are in everything we eat and they have an impact on our health and well-being. If you want to be fit and healthy, start minding your calories today. Be aware of how many calories your meals are giving you and set a goal for yourself. Start eating healthy today.
If you enjoyed this article and are ready to start a nutritional weight loss program, please take the time and read our Review article: 90 Day Body By Vi Challenge.
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Review: Lose Weight with Low Glycemic Index Diet
June 20, 2009 by Gail Grannum
Filed under Nutrition Healthy Eating
A low Glycemic Index (GI) diet is a healthy nutrition plan that you can follow throughout your life to lose weight and maintain your ideal weight. Studies have shown that you can lose as much weight with low-carbohydrate low-glycemic index diet as with reduced-fat and high-glycemic index diet. And it has also been found that high-glycemic foods lead to high blood sugar levels and are linked to high body mass index (BMI). High BMI means obesity, diabetes, and cardiovascular diseases. Compared to this, low glycemic foods are healthier choices since they lower your blood sugar levels and help you lose weight. The Glycemic Index Diet is one of 19 diet plans at eDiets.com.
Glycemic Index Diet Is A Healthy Way To Lose Weight
What is Glycemic Index?
The Glycemic Index or GI is a measure of the effects that carbohydrates have on blood sugar levels. During digestion, carbohydrates break down and release glucose in your bloodstream. The carbohydrates which break down quickly and release the glucose quickly are said to have high GI, whereas, those which break slowly and gradually release the glucose in the bloodstream are said to have low GI. When a food has a low-glycemic index, it is digested and absorbed slowly. It leads to a lower demand of insulin, better long-term management of blood glucose, and reduction in blood lipids.
Foods with a low-glycemic index
Since high-glycemic index foods are not good for your health, you need to avoid foods such as white bread, pasta, rice, low-fiber cereals, and baked foods. Low-glycemic index foods such as fruits, vegetables, legumes, milk, brown rice, and whole grains do not raise your blood sugar levels and the level of your total body fat will also be lower. Unprocessed foods have lower glycemic index than refined foods.
Is the Glycemic Index diet good for you?
- If you crave for sugar and sweets, are prone to mood swings and/or irritability, or you feel low on energy, the low-glycemic index diet is perfect for you. Limiting simple sugars and increasing your fiber intake will help you achieve stable blood sugar levels, avoid hunger, feel energetic, and yet lose weight.
- It will not only boost your energy levels and mental focus, but also reduce your risk for chronic diseases such as obesity, diabetes, and heart problems.
Glycemic Index Diet is ideal for weight loss, especially if you have diabetes or obesity. Many physicians now recommend this diet for diabetics and those who are obese, since it promotes weight loss, stabilizes your blood sugar levels, and at the same time leaves you feeling fuller and energetic. So, if this diet sounds perfect for you, consult a dietician at eDiets , join their online diet program and go on a low-glycemic diet. Lose weight and maintain you’re your optimal weight throughout your life.
Recommended:
- For the beginner, take our Diet/Eating Personality quiz and Fun Fitness Program Questionnaire to assess yourself.
- If you enjoyed this article, please take the time and take our fitness survey so we may continue to research articles of interest. Click Here to take survey
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Eating Habits: The GOOD, The BAD And The HEALTHY
May 6, 2009 by Gail Grannum
Filed under Nutrition Healthy Eating
Most of us have been accustomed to low-fiber, high-sugar, and high-salt diets. It may be because of the hectic lifestyle that most of us are leading these days. No time to cook, so we end up buying just about anything at the nearest fast-food restaurant. Maybe, we spend too much time in front of the computer or the TV, so, we eat while we are doing something else. Maybe, it’s because our moms just loved to cook those delicious, fatty foods when we were kids. So now, it’s just hard for us to switch to healthier options. Whatever the reason, obesity in USA alone, affects about 60 million people, mostly women.
Having bad eating habits has contributed greatly to obesity. Following are just some of the most common bad eating habits:
1. SKIPPING BREAKFAST
“Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning,” says Ellie Krieger R.D.
Studies show that those who skip breakfast tend to eat more calories during the day compared to people who don’t skip. You should eat something that will satisfy you enough to get you through the next few hours, like a bowl of bran cereal with low-fat milk.
2. STARVING YOURSELF
If you skip breakfast, your body would have been starved for 12 to 18 hours.
“Not consuming enough calories during the day could lead to increased craving for high-fat or high-sugar foods,” says Suzanne Farrell, MS RD, spokesperson for the AMERICAN DIETETIC ASSOCIATION.
3. BINGING
If you are used to a diet that is low in fiber and high in salt or sugar and partially hydrogenated Trans fats, you will tend to over-eat. This is probably the most common cause of obesity in America.
Instead of eating two or three large meals per day, it is better to eat five or six small meals of high-fibered fruits, vegetables, etc. during the day.
4. EATING ON THE RUN
Leslie Bonci, R.D. calls this, “grab, gulp, and go mentality”. Bonci states that this eating habit can leave you dissatisfied and unsure of what you ate and sometimes give you an upset stomach.
Just like meetings, conferences, etc., include meal times on your schedule. There should always be time for good nutrition. If, however, there is just too much going on in our life, be prepared. Always stock up on healthy options like low-fat granola bars, nuts and dried fruits or single-serving packages of crackers.
5. DRINK ENOUGH WATER
How many times have we been told that drinking 8 glasses of water daily should be a part of our health regimen?
Water is crucial for all organs of to work properly. Drinking a minimum of 8 glasses of pure water a day will help your body to burn fat.
While most people have developed bad eating habits through the years, here are some good eating habits that can make a lot of difference in our lives.
1. EAT REGULAR MEALS
When you skip meals your body feels deprived. It can lead to out-of-control hunger which results to overeating. So, no matter how busy you are, eat meals regularly.
2. EAT MODERATE PORTIONS
It will be easier for you to eat the foods you want and stay healthy by keeping portion sizes reasonable. You don’t have to let your body feel deprived.
3. KNOW YOUR DIET PITFALLS
Before improving your eating habits, you have to identify what’s wrong with your present habits. Write down what you eat for two to three days. If you see an unhealthy diet pattern (i.e. lack of fruits and vegetables or having too much creams or sauces) try to correct it.
4. BALANCE YOUR FOOD CHOICES OVER TIME
If you’ve been used to a diet high in fat, sugar or salt, choose other foods that are low in these ingredients. If after following a regular health regimen, you fall off the wagon, get back up and try to make up for it the next day. Nobody is “perfect” even when it comes to making the right choices on healthy eating.
5. MAKE CHANGES GRADUALLY
Nobody can change overnight. Start with modest changes, and build it up to positive lifelong eating habits. Good nutrition should be a way of life not a life sentence.
