Monthly Archives: December 2013

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13 Weight Loss Resolutions You Shouldn’t Make


Diet and Nutrition

Diet and Nutrition (Photo credit: fantasyhealthball)

13 Weight Loss Resolutions You Shouldn’t Make

      Reblogged From:Yahoo Health                                                                                                                                                                                                                                                                       Get this: 30% of all New Year’s resolutions are broken before February, according to a poll by the time management firm Franklin Covey. “People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic,” says Toby Amidor, a registered dietitian based in New York City. “When people feel as though they’ve failed, they tend to throw in the towel for good instead of giving their resolution another shot.” Here, four of the nation’s top diet experts reveal common weight loss resolutions that almost always backfire.

“I want to lose 20 pounds”

“Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution,” says Amidor.

Revised resolution: Lose 1 pound per week
“Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals,” suggests Amidor. “For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You’ll be surprised how small tweaks can result in major change.”

5 Reasons New Year’s Resolutions Fail

“I’m going to try the ________ diet”

Fill in the blank with any fad diet and you’re doomed for failure. A typical diet-of-the-moment requires cutting out one or more major food groups, like fruits, grains, or meats. That’s simply unhealthy and can also prove overwhelming, says Amidor.

Revised resolution: Eat lean protein and veggies at every meal
A well-balanced and properly portioned eating plan that includes a variety of produce and lean meats (and the occasional sweet treat!) will always be the ticket to long-term weight loss, Amidor says.

“I’m going to stop eating at restaurants”

Nixing a night out with friends for the sake of your diet is no way to live, says Amidor. You’ll only wind up frustrated and will be more likely to fall off the wagon.

Revised resolution: Order smarter at restaurants
“Before dining out, have 10 almonds or an apple so you don’t arrive ravenous, and then start with a small salad,” suggests Amidor. In a 2004 study published in theJournal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. “Choose a light appetizer as your entree and have the bread basket removed,” says Amidor.

TIME Magazine’s Top 10 Commonly Broken New Years Resolutions

“I’m going to eat 900 calories a day until I lose the weight”

Sure, severely restricting your calorie intake will spur weight loss, but you’ll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). “This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight,” says Amidor.

Revised resolution: Develop a healthy eating plan with an RD
If you’re unsure how to lose weight the healthy way, consider making an appointment with a dietitian. “Many RDs now take insurance, so don’t be afraid to ask if yours is accepted,” says Amidor. The Academy of Nutrition and Dietetics has a registered dietitian referral service that allows you to search a database of practitioners across the nation.

“I’m going on a juice cleanse”

After a holiday binge, a detox may seem like a good idea, “but an all-or-nothing approach to weight loss will ultimately fail,” says Lisa DeFazio,RD, a celebrity nutritionist based in Los Angeles.

Revised resolution: Do a mini-cleanse
Jumpstart your weight loss plan with a two-day, 1,200-calorie juice cleanse instead. “Replace breakfast and lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grains, vegetables, and a lean protein like chicken or fish,” suggests DeFazio.

“I’m going vegetarian”

Losing weight requires burning more calories than you consume, but eliminating meat from your diet won’t necessarily cut your calorie intake. “Newbie vegetarians sometimes gain weight because they are unaware of the hidden calories in vegetarian go-tos like cheese and pasta,” warns DeFazio.

Revised resolution: Reduce your meat intake
“Lean animal proteins should take up no more than a quarter of your plate at each meal,” says DeFazio. Fill the rest of your dish with whole grains, fruits, and vegetables to fuel weight loss. You could also try swapping some of your meat with vegetarian protein sources.

“I’m going to weigh myself every morning”

“Daily weigh-ins are not an accurate gauge of progress,” says Tanya Zuckerbrot, a registered dietitian based in New York City and founder of the F-Factor Diet. Water retention and hormones can mean as much as a two-pound swing in as little as a day. Plus, if your weight-loss plan involves strength training (and it should!), you may even gain weight from increased muscle weight while still losing fat and inches.

Revised resolution: Measure weight loss in inches, not pounds When you feel your pants getting looser as the weeks go by, you’ll know you’re slimming down, says Zuckerbrot.

“I’m quitting junk food”

“Cutting out indulgences may initially help you lose weight, but over time it will make you feel deprived and ultimately lead to bingeing,” warns Zuckerbrot.

Revised resolution: Follow the 80/20 rule
Many weight loss experts recommend making 80% of the calories you consume healthy, and saving the remaining 20% for what may otherwise be considered diet no-nos.

“I’m going to cut calories by skipping breakfast”

Research shows that foregoing a morning meal will put you on the fast track to weight gain, not loss. In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day.

Revised resolution: Eat a protein-packed breakfast every morning
Eating a filling breakfast lessens the chances of bingeing on junk later in the day, says Zuckerbrot. “Pair lean proteins with high fiber, complex carbs—think a veggie omelet with a slice of whole-wheat toast or Greek yogurt with fruit and a tablespoon of nuts—to keep hunger at bay and ward off craving all day long.”

“I won’t eat after 9 pm”

“There is no rule of thumb on what time to stop eating,” says Zuckerbrot. “The body stores any calories that aren’t used for energy regardless of the time those calories are eaten.”

Revised resolution: Sleep at least 7 hours a night
People who skimp on sleep are more susceptible to weight gain, according to a University of Pennsylvania study published in the journal Sleep. Researchers believe that sleep-deprived people tend to consume more calories daily than those who get a full night’s rest.

“I’m going to get more exercise”

“This resolution isn’t specific enough to be successful,” says Jim White, a personal trainer and registered dietitian in Virginia Beach, Va.

Revised resolution: Commit to a set number of weekly workouts
Fitness newbies should start with one weekly workout that combines cardio and weight training, like a body sculpting class or a session with a trainer. After three weeks, build up to two weekly workouts, and over time aim for five workouts a week. Progressing slowly wards off injury and excessive soreness that may prevent or deter you from sticking to your exercise program.

“I’m going to do yoga four times a week”

While yoga is a valuable part of any fitness routine, it probably won’t help you lose much weight. “A typical hour-long session only burns about 200 calories,” notes White.

Revised resolution: Try a variety of workouts
In addition to yoga, include a variety of heart-pumping workouts like walking, weightlifting, cycling, or Zumba in your fitness program to accelerate weight loss, suggests White.

“I’m going to the gym for two hours every day”

Working out two hours a day is not only boring, but it can also cause injury in newbies who aren’t used to being physically active, warns White.

Revised resolution: Do efficient workouts
Trade in long sweat sessions for high intensity, 30-minute interval workouts—you won’t burn out as quickly and you’ll actually torch more calories than doing long, drawn-out workouts,” says White. Plus, researchers from the University of Western Australia found that interval training helps suppress post-workout appetite, further accelerating weight loss.

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Happy Holiday’s


English: Two New Year's Resolutions postcards

English: Two New Year’s Resolutions postcards (Photo credit: Wikipedia)

Well just wanted to give a little shout out to ALL my follower’s,  A Big Thank You to you all! I hope everyone had a great Holiday. Now that we’ve all gotten though Thanks Giving,and Christmas,or which ever Holidays you celebrate. Now it’s time to think about  the year ahead,for some maybe a fresh start,a new beginning,or maybe just something you would like to change about yourself,or your lifestyle,a bad habit you would like to break ect…. That’s right it’s time to make those New Year Resolutions! But think carefully before choosing and remember if you make a  New Years Resolution set realistic goals, be consistent ,persistent,stay focused and visualize yourself reaching those goals…   Well good luck and have a Great New Year! Oh don’t forget to check out my next post 13 weight loss resolutions you shouldn’t make..

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4 Food Rules to Shrink and Soothe Your Belly for a 21-Day Tummy


4 Food Rules to Shrink and Soothe Your Belly for a 21-Day Tummy

 Reblogged: From Yahoo Health                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  So, this is a little awkward. But a few years ago, I began to notice that my digestion was becoming less regular. I had almost constant pain and bloating and had gained nearly ten pounds. Then I read the stats: From burps and groans to discomfort and moans, millions of Americans have similar tummy issues. So I did what any health journalist would: I researched the issue, and I asked my staff of editors at Reader’s Digest to help. We uncovered reams of pioneering studies and learned that the very foods that make your belly feel better are the same ones that make it flatter.

It’s a diet dream: an eating regimen that trims my tummy can also solve GI problems like heartburn and reflux, gas and bloating, constipation, diarrhea, and irritable bowel syndrome (IBS). In a nutshell, we found that two keys for a slimmer, happier stomach: balance gut bacteria and lower inflammation. An unhealthy mix of gut bacteria can lead to constipation, diarrhea, gas, bloating, and IBS. Inflammation can upset your stomach and pack on pounds if it becomes chronic.

I asked Kate Scarlata, a registered dietitian who specializes in digestive disorders, to help convert all of this new science into an eating plan, and I called it the 21-Day Tummy diet. If you follow it, you’ll enjoy plenty of foods that soothe your stomach (I call them Belly Buddies) and eliminate those that aggravate it (I call them Belly Bullies). To start, read up on the plan’s four main food rules:

Nutrition

1. Load up on magnesium-rich foods.

Deficiency in this key mineral is linked to obesity and inflammation. The 21-Day Tummy diet features delicious spinach, brown rice, and pumpkin seeds, among other whole foods, to boost your magnesium intake.

More: 7 Best Foods for Your Belly »

2. Eat plenty of anti-inflammatory fats.

Pair the MUFAs in foods like dark chocolate, olives and avocados that specifically target visceral belly fat with omega-3’s (found in foods like salmon and walnuts) that combat inflammation and the many diseases associated with it. You’ll protect yourself from heart disease, depression, type 2 diabetes, stroke, cancer, and, of course, gastrointestinal disorders and weight gain.

More: 7 Worst Foods for Your Belly »

3. Cut back on carb-dense foods.

This tip may change the way you look at “good carbs” and “bad carbs” forever. Carb-dense foods can alter the balance of our gut

flora, triggering inflammation. Foods are considered carb-dense if they have a high ratio of carb grams relative to their weight. A small potato, which many consider a bad carb, weighs 170 grams, but it’s mostly water; only about 23 percent of it is carbohydrate. A plain rice cake, by contrast, weighs only nine grams, but almost 80 percent of it is carbohydrate! To minimize carb-dense foods, the 21-Day Tummy diet cuts out sugar, refined carbs, and most grains. Instead, it adds carb-light, natural foods like bananas, potatoes, and leafy green vegetables. Lean proteins and healthy fats are also carb-light.

4. Steer clear of FODMAPs

Clear your system of FODMAPs, the rapidly fermentable carbs or sugars that can play an ugly role in your digestive system, causing gas, bloating, diarrhea, and constipation. Everything from the fructose in agave nectar to the lactose in milk can be fast food for the bacteria in your gut, which is bad news for those of us with sensitive stomachs. The 21-Day Tummy diet minimizes FODMAPs, then guides you through a test to see which ones you can tolerate after three weeks. To learn more about the plan and get the book, click here.

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