Archive for January, 2016

Reasons Why You Might Be Gaining Weight

Monday, January 25th, 2016

Healthy Living

Weight Gain

 

 

 

 

 

 

 

 

 

 

 

So you have been working out and eating right, but you still can’t get that scale to move in the right direction?  Well, there may be a “strange” reason why you are gaining weight instead of losing weight.

Here are three strange factors that could cause you to be gaining weight, even though you are doing everything you can to lose weight:

  • If you are depressed and taking medication for it, you can expect to see about a 5 to 15 pound weight gain, with accumulated weight gain the longer you are on medication. Even if you are not taking medication, if you are depressed you can still be causing unnecessary weight gain because people that are depressed typically turn to “comfort” foods like foods high in fat and calories or they may cut back on physical activity.
  • If you have digestive issues, like having slow bowel movements, you may be gaining weight from that.  Ideally, you should eat and then in an hour or two, have a bowel movement.  To be considered “regular” you should have one to two bowel movements per day.  Staying hydrated is important to become regular and having a diet rich in fiber is also important.
  • If your body is low on vitamin D, magnesium or iron, then your body’s immune system can be comprised, your energy levels may be decreased, or your metabolism may be altered in a way that makes it much harder to maintain a healthy lifestyle.  You can increase your red meat and spinach intake to help improve your iron levels, and improve your magnesium levels by eating more almonds or Brazilian nuts.  Add a supplement of vitamin D to get that all important vitamin.

 

 

Understanding High Fructose Corn Syrup

Wednesday, January 20th, 2016

In the News

 

Corn Syrup

 

 

 

 

 

 

 

 

It seems that one of the most asked questions these days is high fructose corn syrup worse for you than regular sugar.  Well, according to studies, last year alone Americans consumed 27 pounds of high fructose corn syrup, after all it can be found nearly everywhere including the fruit on the bottom of your yogurt and in many whole wheat breads.

While that number is down from the 37.5 pounds consumed per person back in 1999, it seems that most Americans are filling in those remaining calories and pounds by adding in good old fashioned sugar.

Normal table sugar is made up of 50 percent fructose and 50 percent glucose. But since fructose is sweeter than glucose many manufacturers increased the ratio, to inexpensively hook their consumers.  High fructose corn syrup contains 55 percent fructose and 45 percent glucose.

Because it is sweeter, people who eat foods high in high fructose corn syrup it may cause overeating and weight gain.  Studies have also shown that high fructose corn syrup may also contain varying amounts of mercury.

The Institute for Agriculture and Trade Policy stated that “mercury was present in nearly a third of 55 popular brand name food and beverages in which high fructose corn syrup was the first or second ingredient on the label.”

It is important to be a good label reader and avoid foods that list high fructose corn syrup as an ingredient on the label. Even if an item is marked “natural” or in the health food aisle, it still can contain high fructose corn syrup as a main ingredient.

Even though table sugar isn’t as bad for you as high fructose corn syrup, it can still wreak havoc on your diet and weight loss goals.  Indulge in sugary items as a treat or only on special occasions, instead of at every meal.

 

 

 

 

 

 

 

 

 

 

Choosing Safe Fish

Friday, January 15th, 2016

Safe Fish

 

 

 

 

 

 

 

 

Whether you celebrate the feast of seven fishes on Christmas Eve, or if you are just looking to eat healthier, many people will be checking out the seafood aisles this season.  While choosing the perfect fish can be a little confusing at times, it boils down to choosing a fish with the least amount of mercury.  Mercury in fish has been linked to brain and nervous system damage. Here are some ways to keep your mercury levels in check:

  • Pass on shark, swordfish, king mackerel, and tilefish as these fish have longer life spans and tend to eat other fish, absorbing the mercury in their prey.
  • Eat approximately 12 ounces a week of canned light tuna, Pollock, salmon and catfish because they tend to have a shorter life span and feed on aquatic plants, worms and insects.
  • Check out your state’s website to determine how mercury-laden the local fish can be.

 

 

 

Eating Healthy – Spotlight on Cranberries

Monday, January 4th, 2016

Cranberries

 

 

 

 

 

 

 

 

The holidays are here, so most families are thinking about what side dishes to bring to the parties. Cranberries are staple ingredients for fixings, but what makes up this fan favorite?

  • Cranberries contain high amounts of vitamin C, fiber, and antioxidants. They also include only 45 calories per cup.
  • Cranberry’s juice can be used for the prevention of urinary tract infections and bacterial adhesion in the stomach.
  • The same bacteria preventing ability of the cranberry juice can avert the formation of plaque, which leads to fewer cavities.

 

Recipe: Easy Cranberry Bread

2 cups sifted all-purpose flour

1 cup sugar

1 1/2 teaspoons baking powder

3/4 teaspoon salt

1/2 teaspoon baking soda

1/4 cup butter

1 egg, beaten

1 teaspoon finely grated orange rind

1/2 teaspoon grated lemon, rind of

3/4 cup orange juice

1 3/4 cups cranberries, chopped

 

Preheat oven to 350 degrees. Sift flour, sugar, baking powder, salt, and baking soda into a large bowl. Cut in butter until the mixture is crumbly. Add egg, finely grated orange peel, lemon peel, and orange juice all at once; carefully stir until the mixture is evenly moist. Fold in cranberries. Spoon and spread evenly into a greased 9x5x3-inch loaf pan. Bake for 55-65 minutes, or until a tooth pick inserted in the center comes out clean. Remove from the pan and cool on a wire rack.

 

Recipe:  Cranberry Sauce

1 cup sugar

1 cup water

4 cups (1 12-oz package) fresh or frozen cranberries

Optional: Pecans, orange zest, raisins, currants, blueberries, cinnamon, nutmeg, allspice.

 

Place the cranberries in a colander and rinse them. Pick out and discard any damaged or bruised cranberries. Put the water and sugar in a medium saucepan on high heat and bring to a boil. Stir to dissolve the sugar.  Add the cranberries to the pot and return to a boil. Lower the heat and simmer for 10 minutes or until most of the cranberries have burst.  Once the cranberries have burst you can leave the cranberry sauce as is, or dress it up with other ingredients. We like to mix in a half a cup of chopped pecans with a few strips of orange zest. Some people like adding raisins or currants, or even blueberries for added sweetness. You can also add holiday spices such as cinnamon, nutmeg, or allspice. Remove the pot from heat. Let cool completely at room temperature, then transfer to a bowl to chill in the refrigerator.

Staying Motivated This Winter

Friday, January 1st, 2016

Fitness for All

Winter

 

 

 

 

 

 

 

The weather outside is truly frightful, which makes it easy to stay indoors and be super lazy during the winter months.  But you don’t have to anymore. There are plenty of things that you can do to stay motivated this winter:

  • Listen to motivational tapes and/or read motivational books to help gain some inspiration to keep going.
  • Learn to breathe correctly. You will feel more relaxed and when you are more relaxed you will also be more apt to stay motivated than when you are stressed.
  • Keep a positive attitude. Even though it is easy to be depressed when the long, cold winter months drag on, try to remain positive and you will notice that motivation comes along with being happy.
  • Remind yourself that progress is what is important and not perfection. This is especially important when you are looking at your long-term goals, at your long-term goals, as they may seem like the most unreachable.  Remember all of the short-term goals that you have met and you will be more successful.
  • Build a support system of friends and family members that are typically motivated. By keeping like-minded people close to you, you will become motivated by just being in their presence.

While these are only a few tips to get you motivated during the next few months, everyone is different, so do what works best for you, and you will see that spring will be here before you know it!