Posts Tagged ‘healthy food’

Weight Loss around the World

Wednesday, May 12th, 2010

travel destinationsEven though we constantly hear about the obesity rate in the United States, people all over the world are struggling with weight loss. Every country seems to have some custom that many are following to help drop the pounds and slim the waistline. Here are a few weight loss tips from around the globe.

Germany: A whopping 75% of Germans eat breakfast every morning compared to only 44% of Americans. British researchers have found that if you haven’t eaten breakfast, your brain’s reward center will light up more vividly when you see a high-calorie food making you more likely to indulge.

Japan: Take a page out of the Japanese residents’ book and take time for a nap each day. Even just a 20- or 30-minute nap per day makes a huge difference when trying to lose weight. Studies show that sleep deprivation raises the risk of weight gain due to two hormones, leptin and ghrellin, that lead us to believe we are full and triggers hunger, respectively. The less sleep you get the lower your leptin levels and the higher your ghrellin levels. This causes people to think they are hungry when they are really just sleepy. According to lifemojo.com fish is also a very important part of the Japanese diet. Fish is a very good source of essential fatty acid like Omega 3 which help you get rid of cholesterol and raises your metabolism. Always steam or stir fry rather than fry in heavy oil.

Brazil: Brazilians stay slim by eating red beans and rice basically with every meal. Studies show that a diet consisting of these two items lowers the risk of becoming overweight by 14% when compared to typical Western meals.

Hungary: Pickle fan? Well maybe you should be! Hungarians have found that eating pickles help to keep them thin, primarily because of the acetic acid, the main component of vinegar. The acid is known to reduce blood pressure, blood sugar levels and the formation of fat.

Stock PhotoMexico: Eat like the Mexicans for your midday meal. Mexicans traditionally eat their largest meal between the hours of 2 and 4 p.m. If you eat less at night, you will wake up hungrier and you will eat a bigger breakfast, thereby maintaining the best weight control. A general rule of thumb reminds us to get the bulk of your calories for breakfast and lunch.

China: Start your meals with soup. The Chinese philosophy of having a soup before a meal actually helps them to reduce their calorie intake. Soups are usually broth based and low in calories. As they are enjoyed before a meal, they reduce your hunger and help you eat less.

Poland: Poles spend typically only 5% of their family budget by eating out compared to approximately 37% of American families who spend their budget eating out. Most people who don’t cook at home tend to eat less healthy food and make the wrong choices at the wrong times.

France: A leisurely family meal is the biggest secret of the French. An outrageous 92% of French families eat together on a nightly basis. American families rank at about 28%. Studies show that lengthy meals actually encourage less eating because conversation interrupts the eating process. In addition, the French philosophy, according to lifemojo.com is ‘eat petite, be petite’ (literally meaning eat small, be small) plays a crucial role in their diet. They regularly eat small portions but they eat very frequently (sometimes 4-5 meals a day). This keeps their metabolism active throughout the day helping them burn more calories.

Finland: The Finns suggest taking up Nordic Walking to help lose the weight. All you need to get started are two inexpensive, lightweight walking poles. Because you are using so many muscles to use them (shoulders, arms, torso, legs) you get a total body workout that burns 20% more calories than typical walking.

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Eating Better in 2010: Four Foods to Add to Your Grocery List

Monday, February 8th, 2010

EatingNew Year’s resolution time has come and gone and if your resolution was to maintain your health and eat better in 2010, then the following foods and drinks should be high on your grocery list.

Grains- Dieticians suggest that you increase your intake of oats, barley and rye in 2010. For years, doctors have been telling patients that eating oats can bring down your cholesterol and recent studies show that rye can, too. The American Diabetes Association has also noted that eating a diet high in fiber and grains, like rye, can help prevent the development of type 2 diabetes. Adding barley to your diet, whether it is as a side dish or inside a soup or casserole, can also lower your cholesterol and reduce the risk of type 2 diabetes and cardiovascular disease.

Salmon and other oily fish- If the diagnosis is to get more vitamin D this year, then get your fill with salmon and other oily fish – such as, mackerel, sardines, herring, fresh tuna, trout and anchovies. Oily fish are some of the only food sources of vitamin D. These fish are also good for curbing cardiovascular disease. The American Heart Association recommends eating two servings of oily fish per week, but warns against eating too much more than that because some oily fish contain mercury, which can affect your brain and nervous system.

Soy- If 2010 is your year to help reduce your risk of cancer, then soy may be your answer. Research has shown that soy can ward off certain cancers as well as have an impact on your heart. According to ABC News soy can also help breast cancer survivors.

A new study published in December of 2009 suggests that breast cancer survivors may benefit from eating moderate amounts of soy products. Soy foods are rich in compounds called isoflavones, a major group of plant-derived phytoestrogens possessing both estrogen-like and anti-estrogen actions. Researchers found that a higher intake of soy food, up to 11 grams daily, was associated with a lower risk of death or recurrence of breast cancer during follow up.

The Food and Drug Administration also states that 25 grams of soy protein a day can reduce heart problems by helping to lower cholesterol levels. To add soy to your diet, you can find it in soy burgers, tofu and soy milk.

red wineRed Wine- While you will rarely hear any doctor advising that you drink any alcohol, red wine may just be the exception. Research shows that antioxidants in red wine, polyphenols, aid in protecting the lining of blood vessels in the heart. These antioxidants come in the form of flavonoids and nonflavonoids, which red wine has more than any other food or drink.

As found on MSNBC.com thanks to its alcohol content and non-alcoholic phytochemicals, wine has been shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological degenerative disorders such as Alzheimer’s and Parkinson’s Disease.

However, the amount of wine you drink matters tremendously. If you drink more than what’s recommended, your health benefits are lost and health risks actually go up. Men should consume no more than two drinks per day and women no more than one drink per day, with a drink defined as a 5-ounce glass of red or white wine, 12 ounces or 1 bottle of regular beer or 1.5 ounces of 80-proof distilled spirits.

Remember, when adding or making substitutions to your diet moderation is essential. Anything that is good for you can easily become bad for you if consumed excessively. But by following these guidelines and including these healthy food and drink choices into your diet you could be well on your way to a healthier and slimmer lifestyle.

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Solving Diet Mysteries: Good Fat vs. Bad Fat

Thursday, January 21st, 2010

good fat vs bad fatDieting can be overwhelming. Sorting through labels- calories, fiber, good fat vs. bad fat and doesn’t it seem like the information is always changing? The food that we put in our bodies is essential to how we feel and how our bodies look so it’s essential that we’re making healthy food choices.

In this article we’ll begin unraveling the mysteries of eating healthy, starting with fats. This article will give you a brief explanation of the four types of fats (saturated, monounsaturated, polyunsaturated, and trans fats), how they affect your body and the healthiest way to consume them.

Saturated Fats
Saturated fats are fats that stay solid at room temperature, such as lard, coconut oil and cow butter. Saturated fats are what dieticians consider “bad fats” because they raise your bad cholesterol level, thereby raising your total cholesterol level.

People whose diet consists of many foods high in saturated fats typically are at a higher risk of heart attack, stroke and cardiovascular disease.

Monounsaturated Fats
Monounsaturated fats have a lower melting temperature than saturated fats, which means that they do not stay solid at room temperature. These types of fats can be found in: peanut oil, olive oil, nuts and avocados.

Monounsaturated fats are what dieticians consider the “good fats” that lower bad cholesterol without lowering your levels of good cholesterol. In addition, monounsaturated fats help to prevent against cardiovascular disease.

Polyunsaturated Fats
Polyunsaturated fats are fats that can stay liquid even at lower temperatures, such as corn oil and sunflower oil. Polyunsaturated fats are also found in soybeans, fish, fish oil and in grain products.

Dieticians consider polyunsaturated fats the “good fats” as they lower cholesterol and they help prevent cardiovascular disease by lowering the amount of fat in the blood.

Trans Fats
Trans fats are man-made fats that are created during the hydrogenation process. These types of fats are unnatural and toxic to your body. Trans fats are abundant in packaged and processed foods.

Dieticians consider trans fats the “bad fats” as they can cause cancer, diabetes, obesity, birth defects, low birth weight babies, and sterility.

How Fats Affect You
Fats are essential to your overall health. Fats provide energy and certain types of vitamins and minerals can only be processed by your body when fats are present. Trying to eliminate fats from your diet can lead to problems like vitamin and mineral deficiencies.

According to NBC.com a common weight loss myth includes completely cutting fat out of your diet to achieve weight loss. While you should limit foods high in saturated fat, some fat is necessary to maintain a healthy body. There are indeed many good fats that are required for optimal health. Healthy fats play an important role in helping our bodies use vitamins D, E, A, and K. However, moderation is key and the amount of healthy fats that you need is dependent on the total number of calories you require for weight loss.

Most dieticians will recommend that no more than 10 percent of your daily calories come from saturated fats, with up to 10 percent coming from polyunsaturated fats and up to 15 percent coming from monounsaturated fats. No amount of trans fats are safe or are recommended on a daily basis.

Here are a few foods recommended by CNN.com that can help you in your quest to consuming good fat:

Avocado
Add a bit of avocado to a sandwich or spinach salad to increase the amount of heart-healthy fats to your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.

Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease. Look for extra-virgin or virgin varieties — they’re the least processed — and use them instead of butter when cooking.

Nuts
Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats. Almonds are rich in omega-3s, plus nuts increase fiber in the diet.

The best way to keep an eye on your daily fat intake is to be cautious of what you eat and to be a good label reader. This will help you to keep your dietary fats at a healthy level.

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Achieve Weight Control by Understanding Serving Sizes and Portions

Tuesday, October 6th, 2009

food portionsIf you’re looking to control your weight (and really who isn’t?) you need to focus not only on what foods you’re eating but also on how much and how often you eat. The information outlined below will show you the difference between a portion and a serving, how to control portions even when dining out, and how to eat just enough for you.

A portion is how much food you choose to eat at one time whereas a serving size is the amount of food listed on a product’s Nutrition Facts. The serving size is used to inform consumers about how many calories and nutrients are found in an amount of food. The serving size found on the Nutrition Facts is not the recommended amount to eat but rather a measurement.

According to the Weight Control Information Network normal portions sizes may be equal to two or three standard servings. For example if you take a look at the Nutrition Facts for a package of macaroni and cheese the serving size is one cup, but the entire package actually has 2 cups of food found in it. If you end up eating the entire package, you must remember that you are eating two servings of macaroni and cheese therefore doubling the calories and fat.

By learning to recognize serving sizes you can better judge how much food you are eating. If you’re cooking at home it‘s important to look at the serving sizes listed on the Nutrition Facts of the packaged food products that you eat. Use measuring cups and spoons to put the suggested serving size on your plate. This will help you recognize how much one standard serving size looks like compared to how much you may normally eat.

Another effective way to keep track of portions is to keep a food diary. By keeping a good record of how much, what, when, where and why you eat, you can help yourself become more aware of the amount of food that you’re eating and when you tend to eat too much. Through your diary, you can become aware of the times and reasons that you eat too much which may help you try to make different choices in the future. You can keep your food diary in a notebook, on your cell phone or at a myriad of online trackers. Don’t worry- you do not need to measure and count every little thing you eat for the rest of your life, just long enough to decipher patterns and recognize typical serving sizes.

Here are some additional ideas from the Weight Control Information Network to help you control portion sizes at home:

  • Take the amount of food that is equal to one serving, according to the Nutrition Facts, and eat it off a plate instead of eating straight out of a large box or bag.
  • Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating, chew your food well and fully enjoy the smell and taste of your foods.
  • Eat slowly so your brain can get the message that your stomach is full.
  • Try using smaller dishes, bowls, and glasses. This way, when you fill up your plate or glass, you will be eating and drinking less.
  • To control your intake of the higher-fat, higher-calorie parts of a meal, of vegetables and salads (watch the toppings) instead of desserts and dishes with heavy sauces.
  • When cooking in large batches, freeze food that you will not serve right away. This way, you will not be tempted to finish eating the whole batch before the food goes bad. And you will have ready-made food for another day. Freeze leftovers in amounts that you can use for a single serving or for a family meal another day.
  • Try to eat meals at regular intervals. Skipping meals or leaving large gaps of time between meals may lead you to eat larger amounts of food the next time that you eat.
  • When buying snacks, go for single-serving prepackaged items and foods that are lower-calorie options. If you buy larger bags or boxes of snacks, divide the items into single-serve packages.
  • Make snacks count. Eating many high-calorie snacks throughout the day may lead to weight gain. Replace snacks like chips and soda with snacks such as low-fat or fat-free yogurt, smoothies, fruit, or whole-grain crackers.
  • When you do have a treat like chips or ice cream, measure out 1/2 cup of ice cream or 1 ounce of chips, as indicated by the Nutrition Facts, eat it slowly, and enjoy it!

It’s often more difficult to eat a healthy meal when going out to eat. Research shows that the more often a person eats out, the more body fat he or she has. When possible try to prepare more meals at home that way you have control over what and how much you are eating. Eat out and get take-out less often. But when you do eat away from home, below are some tips for controlling portions:

  • Share your meal, order a half-portion, or order an appetizer as a main meal. Examples of healthier appetizers include tuna or chicken salad, minestrone soup, and tomato or corn salsas.
  • Take at least half of your meal home. Ask for a portion of your meal to be boxed up when it is served so you will not be tempted to eat more than you need.
  • Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.
  • Avoid large beverages such as “supersize” sugar-sweetened soft drinks. They have a large number of calories. Instead, try drinking water with a slice of lemon. If you want to drink soda, choose a calorie-free beverage or a small sugar-sweetened soft drink.

The amount of calories you eat ultimately affects your weight and your overall health. In addition to selecting a healthy variety of foods, look at the size of the portions you eat. By choosing nutritious foods and keeping portion sizes sensible you will better be able to control and stay at a healthy weight.

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