11.30.2009
Need an Ally to Help with Your Weight Loss?? Think WATER!
Water is your weight loss ally. Your body needs to be properly hydrated to metabolize fat and keep your systems running optimally. Water is the best fluid for the job. When University of North Carolina researchers reviewed the eating habits of nearly 5,000 Americans, they found that those who drank about seven cups of water a day ate 200 fewer calories than those who drank less than a glass a day. Water-phobes were also more likely to chow down more high-fat foods and drank twice as many soft drinks as clear-liquid lovers. What's more, water can kick-start your metabolism. German researchers recently discovered that about two cups of ice water can raise metabolism by 30 percent for 90 minutes.
Losing Weight...Let's Here it for Sleep!
Isn't it a beautiful thing, sleep?! But we don't get enough and more sleep may actually help take inches off your waist. Research shows that if you're sleep deprived, your body produces more stress hormones, which promote belly fat and also increase appetite. What's more, a new study shows that a sound night's sleep boosts levels of leptin, a hormone that works to suppress hunger. To study the sleep-appetite connection, researchers at Laval University in Quebec tracked the sleep habits of 740 men and women for 10 years. As it turns out, the benefits of just one extra hour of sleep are astonishing! The researchers found that women who got six to seven hours of sleep were 11 pounds heavier (men fared even worse—16 1⁄2 pounds heavier) than those who slept seven to eight hours a night. Blood tests revealed that short sleepers had levels of leptin 80 percent below those who got a full night of shut-eye.
So don't worry about being called lazy bones! You know a secret that helps you be thinner!
So don't worry about being called lazy bones! You know a secret that helps you be thinner!
11.24.2009
Healthier Choice Treats to Try
- Ants on a log--Spread peanut butter on celery and put raisins on top.
- Banana ice--peel several very ripe bananas, break into pieces and freeze in a sealed bag. Just before serving put a small amount of water or juice in the blender and pulse a few times. Serve right away. You can add berries or other fruit and nuts. Very yummy, low cal, and healthy too!
- Mini pizzas--Spoon pizza sauce on a bagel, English muffin, or mini pita. Top with low-fat mozzarella cheese and your favorite veggies and toast or bake at a low setting until the cheese is melted and the bagel is crispy.
- Healthy ice pops--Freeze fresh, unsweetened juice in ice pop molds or ice cube trays. Slightly blended fruit frozen this way is delicious!
- Low-fat pitas and hummus--Warm a pita in the oven on low, then cut it inot small triangles. Dip in a tasty low-fat hummus, Hummus is availabli in several great flavors like garlic and spicy red pepper.
- Happy trails mix--Combine 1 cup whole grain toasted oat cereal, with 1/4 cup almonds, and 1/4 cup cranberries for a healthy trail mix.
It's natural to feel hungrier at certain times, such as a long afternoon of work or running errands. It is critical to know how much food your body needs to sarisgy this hunger. A handful of walnuts make great brain. But a whole bag won't help you be "smarter". Just heavier!
11.20.2009
Smart Snacking
Prepare Healthy Snacks in Advance
Making your own granola or trail mix helps you control the ingredients and put in it what's good for you. You can also keep plenty of fresh fruit and cut veggie sticks in the fridge to grab in a hurry. The easier it is for us to grab a healthy snack; the better we seem to do at choosing them first. Cut up fruit and veggies and keep in individual bags in the fridge for on the go snacks.
Keep Healthy Snacks With You
Make it your habit to stash some fruit, whole grain crackers, or carrots in a workout bag, back pack or in your car so there is healthy food for a quick fix in a moment of hunger. You will choose better food if it is readily available and keep you from stopping at the drive-thru.
Make It Interesting
Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat yogurt are healthy and easy. They taste good too!
Satisy Cravings
Use healthier approaches. If you must have chocolate. Try hot chocolate to drink instead of a chocolate bar. An 8 ounce mug of hot cocoa has onlly 140 caloies and 3 grams of fat. A chocolate bar has 230 calories and 13 grams of fat. Substitute non-fat frozen yogurt for ice cream or have yummy fruit sorbet.
If you crave salty munchies. Try baked tortilla chips instead of regular corn chips. Eat salsa with them instead of sour cream. Have pretzels for a salt craving instead of chips.
Read Serving Size Information
A "small" package of cookies may actually be 2 servings which means double or even triple the fat and calories and sugar on the label. Companies print a small werving amount on the label to keep the fat and calories seemingly low, so you FEEL that it is healthier. Careful look at the ounces, or number of chips, cookies etc., so you have a more accurate picture of what you are really taking in.
In summary...You don't have to go hungry! Small planned out snacks and meals throughout the day can satisfy your cravings, and keep you on track. You are less inclined to overeat at meals if you have had a healthy snack in between.
Don't slip up after dinner. Evenings can be a tempting time to cave in to sugary, fatty snacks. If you feel hungry don't ignore it. Instead, pick the right snacks to fill the hunger gapl. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit with cheese or yogurt. Don't over do with a large amount--stick with a small serving.
Don't overthink it or you won't do it. Just eat a little less, a little healthier, and use smaller serving sizes. You will be well on your way to your goal.
TG2000 ADVANCE does wonders for reducing cravings, giving you incredible energy, and helping you with your weight loss.
Click on the bottle on the left to learn more about this scientific breakthrough product that really does work.
Making your own granola or trail mix helps you control the ingredients and put in it what's good for you. You can also keep plenty of fresh fruit and cut veggie sticks in the fridge to grab in a hurry. The easier it is for us to grab a healthy snack; the better we seem to do at choosing them first. Cut up fruit and veggies and keep in individual bags in the fridge for on the go snacks.
Keep Healthy Snacks With You
Make it your habit to stash some fruit, whole grain crackers, or carrots in a workout bag, back pack or in your car so there is healthy food for a quick fix in a moment of hunger. You will choose better food if it is readily available and keep you from stopping at the drive-thru.
Make It Interesting
Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat yogurt are healthy and easy. They taste good too!
Satisy Cravings
Use healthier approaches. If you must have chocolate. Try hot chocolate to drink instead of a chocolate bar. An 8 ounce mug of hot cocoa has onlly 140 caloies and 3 grams of fat. A chocolate bar has 230 calories and 13 grams of fat. Substitute non-fat frozen yogurt for ice cream or have yummy fruit sorbet.
If you crave salty munchies. Try baked tortilla chips instead of regular corn chips. Eat salsa with them instead of sour cream. Have pretzels for a salt craving instead of chips.
Read Serving Size Information
A "small" package of cookies may actually be 2 servings which means double or even triple the fat and calories and sugar on the label. Companies print a small werving amount on the label to keep the fat and calories seemingly low, so you FEEL that it is healthier. Careful look at the ounces, or number of chips, cookies etc., so you have a more accurate picture of what you are really taking in.
In summary...You don't have to go hungry! Small planned out snacks and meals throughout the day can satisfy your cravings, and keep you on track. You are less inclined to overeat at meals if you have had a healthy snack in between.
Don't slip up after dinner. Evenings can be a tempting time to cave in to sugary, fatty snacks. If you feel hungry don't ignore it. Instead, pick the right snacks to fill the hunger gapl. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit with cheese or yogurt. Don't over do with a large amount--stick with a small serving.
Don't overthink it or you won't do it. Just eat a little less, a little healthier, and use smaller serving sizes. You will be well on your way to your goal.
TG2000 ADVANCE does wonders for reducing cravings, giving you incredible energy, and helping you with your weight loss.
Click on the bottle on the left to learn more about this scientific breakthrough product that really does work.
11.17.2009
Healthy Snacking is Good For You
One of our hardest challenges in maintaining a healthy weight is that we feel hungry a lot. This is natural. Snacks are a terrific way to satisfy hunger and get all the vitamins and nutrients your body needs.
You need to really pay attention to what you eat. Stuffing your face with a large order of fries may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.
To keep energy levels going, and avoid weight gain, steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein rich snacks such as peanut butter or low-fat yogurt or
cheese.
How to Judge Whether a Snack is Healthy
Choosing healthy snacks means we have to shop smart. Be very cautious of health claims on food packages.
Watch out for "all natural", or "pure". It does NOT necessarily mean that it's nutritious. "All Natural" juice drinks or sodas are often loaded with sugar, which technically is a natural ingredient, but all that sugar generally means high in calories with very little nutrients.
Granola bar's are a very good example of a snack that most people would consider as healthy. Although they can be a good source of vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average about 35% of the calories in a regular granola bar come from fat. There can also be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package so you can be sure.
Be very skeptical of low-fat food claims, too. If the fat has been eliminated or reduced, the amount of sugar in the food may have been increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.
You need to really pay attention to what you eat. Stuffing your face with a large order of fries may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.
To keep energy levels going, and avoid weight gain, steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein rich snacks such as peanut butter or low-fat yogurt or
cheese.
How to Judge Whether a Snack is Healthy
Choosing healthy snacks means we have to shop smart. Be very cautious of health claims on food packages.
Watch out for "all natural", or "pure". It does NOT necessarily mean that it's nutritious. "All Natural" juice drinks or sodas are often loaded with sugar, which technically is a natural ingredient, but all that sugar generally means high in calories with very little nutrients.
Granola bar's are a very good example of a snack that most people would consider as healthy. Although they can be a good source of vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average about 35% of the calories in a regular granola bar come from fat. There can also be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package so you can be sure.
Be very skeptical of low-fat food claims, too. If the fat has been eliminated or reduced, the amount of sugar in the food may have been increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.
11.10.2009
Grape Nuts Bars--from Jamie The Titanium Chef
Whether your are a Grape Nuts fan or not you will love these bars. They are great for breakfast, for a snack and as a treat. These bars do not have a lot of fat in them but are packed full or good fiber and protein with just the right amount of sweetness. They also are incredibly easy to make...Give them a try!
Grape Nuts Bars
3/4 cup reduced fat peanut butter
1 cup light corn syrup
1 cup sugar
4 cups Grape Nuts
Line a 9X13 pan with foil and spray. Place first three ingredients in a microwave safe bowl. Heat for 2 minutes, stirring after each minute, mixture should come to a boil. Pour in Grape Nuts and stir to combine. Dump mixture into pan and press down lightly to level out. Allow to cool. Lift foil to remove them from pan and cut into 30 squares. Store in an airtight container or individually wrap in plastic.
Grape Nuts Bars
3/4 cup reduced fat peanut butter
1 cup light corn syrup
1 cup sugar
4 cups Grape Nuts
Line a 9X13 pan with foil and spray. Place first three ingredients in a microwave safe bowl. Heat for 2 minutes, stirring after each minute, mixture should come to a boil. Pour in Grape Nuts and stir to combine. Dump mixture into pan and press down lightly to level out. Allow to cool. Lift foil to remove them from pan and cut into 30 squares. Store in an airtight container or individually wrap in plastic.
11.05.2009
Fat Hormone # 3 Ghrelin
Ghrelin is a hormone secreted by the stomach, and like leptin, it acts on the hypothalamus, but ghrelin increases appetite rather than decreases like leptin
The levels of grehlin are regulated through the day and are closely correlated with meal time. Levels of ghrelin are highest just before a meal.
Sudies have shopwn that one of the main reasons people tend to put lost weight back on after a diet is that ghrelin levels increase dramatically after dieting. This causes uncontrollable humger and eventual over-eating.
A hormone called, Peptide YYS-36 is produced by the stomach cells and has the effect of reducing ghrelin secretion.
Lean people tend to produce more of this hormone than obese people. This adds credence to the fact that obesity is more of a metabolic disorder than was first thought.
It may be possible to increase the body's production of Peptide YY3-36 by eating more frequent small meals.
This enables the stomach to have small amounts of food in it through the day which stimulates secretion of Peptide YY3-36 and reduces ghrelin secretion to reduce humger.
In Summary:
Eat small planned meals throught the day, 5 is a good number. Eat in moderation. Use a small bowl or plate, quit with one serving. Choose healthier food in its natural state; not processed with all the enzymes killed. Meta 21 can help you in your weight loss journey by introducing the important enzymes back into your body helping to break down the food and helping you assimilate what you need and getting rid of what you do not need.
The levels of grehlin are regulated through the day and are closely correlated with meal time. Levels of ghrelin are highest just before a meal.
Sudies have shopwn that one of the main reasons people tend to put lost weight back on after a diet is that ghrelin levels increase dramatically after dieting. This causes uncontrollable humger and eventual over-eating.
A hormone called, Peptide YYS-36 is produced by the stomach cells and has the effect of reducing ghrelin secretion.
Lean people tend to produce more of this hormone than obese people. This adds credence to the fact that obesity is more of a metabolic disorder than was first thought.
It may be possible to increase the body's production of Peptide YY3-36 by eating more frequent small meals.
This enables the stomach to have small amounts of food in it through the day which stimulates secretion of Peptide YY3-36 and reduces ghrelin secretion to reduce humger.
In Summary:
Eat small planned meals throught the day, 5 is a good number. Eat in moderation. Use a small bowl or plate, quit with one serving. Choose healthier food in its natural state; not processed with all the enzymes killed. Meta 21 can help you in your weight loss journey by introducing the important enzymes back into your body helping to break down the food and helping you assimilate what you need and getting rid of what you do not need.
11.03.2009
Healthy Baking Tip--From Jamie The Titanium Chef
When you are baking something sweet there is a great way to make it healthier. You can substitute up to half of the fat with applesauce. Use sugar free applesauce to make it even better. As I experiment with recipes I find that with quick breads you can get away with substituting 100% of the fat and not notice a difference. As the holiday season approaches and we all start baking lots of yummy treats do some experimenting of your own with applesauce and see how much healthier you can make your goodies and still have the same great taste!
Subscribe to:
Posts (Atom)