When trying to lose weight, most people begin by finding a plan they think they can live with. But there are a wide range of options out there – how do you know which one works best?
Here’s some information that might help. A recent study looked at two different options of cutting calories – either cutting 25% of calories everyday, or doing 2 weekly 500 calorie days with the rest of the week normal (equaling a 25% reduction for the week). What were the results? Both work equally well, and each resulted in a loss of 13 pounds after 6 months.
The study also found that blood levels of LDL, triglycerides and inflammation markers were similar, although insulin levels fell a little more in the twice-a-week group.
It also found that those who cut calories drastically 2 days a week did not overeat on the other days. The 500 calorie days consisted of 4 cups of low fat milk, 4 half cup servings of veggies, 1 serving fruit, a salty low cal drink and muti-vitamin and mineral supplement.
So which is the best option? Since the results are nearly equal, pick the one that works best for you!
If you own a smart phone, you’ve probably downloaded apps to . A lot of them. And a visit to the app store lets you know there are thousands more out there that you will never have time to use.
Among the selections are nutrition apps to help with weight loss and maintenance, diabetes and gluten-free foods. Before you spend time looking at them, and possibly spending money on apps that won’t help you, we’ve got some recommendations for you. A group of registered dieticians reviewed and rated 30 of the most popular free iPhone nutrition apps – 10 each in the categories of weight management, diabetes and gluten free. They ranked each app with stars, from 1 (worst) to 5(best). The reviews can be read at the Eatright website.
To save you time, here are the top ranked apps in each category
If you’ve used any of these apps, please leave a comment and let us know how you’d rate it. And if you’ve used any other apps you like, share which ones.
It’s a new year, and you’ve resolved to lose weight and eat healthier. You head to the grocery store, and suddenly feel overwhelmed at what is out there.
No wonder. “The average supermarket contains more nutritional minefields than ever before,” says David Zinczenko, author of the Eat This, Not That! series. Resolving to eat better isn’t enough. You have to be vigilant about carefully reading nutritional labels on packages and taking into account serving sizes. Will you actually eat only the amount listed as a serving??
Luckily, the Eat This, Not That! authors have compiled a list of the top 10 supermarket foods to avoid. They evaluated calorie counts and other nutritional values such as fat, saturated fat, sodium and added sugar across specific categories so you don’t have to. The list is:
1. Worst Packaged Food – Marie Callender’s Cheesy Chicken Pot Pie (1,140 calories and 72 grams of fat). When the first 4 ingredients listed are chicken fat, oils, cream and cheese , you know you should stay very far away from this one.
10. Worst Packaged Side – Pasta Roni Fettucine Alfredo (450 calories)
There you have it – 10 supermarket foods to avoid to help keep your weight loss efforts on track. For more information on what to avoid – and what not to – visit the Eat This, Not That website.
Need some assistance working off your past bad choices? Let Healthy Habits Fitness design a program to fit your needs, including the BioMetrics Eating Plan. Give us a call at 901-684-1607 to get started.
The holidays and the end of 2011 are upon us. Enjoy yourself and celebrate this special time of year with family and friends…..AND read these articles to get ideas on how to have fun without wrecking your weight loss and fitness goals.
However you celebrate this season, be healthy and be happy! We look forward to seeing you – in person and virtually through our blog and Facebook page, in 2012!!
The holidays are here, and the temptation to overeat is everywhere. One way to prevent overeating at meals and parties is to have healthy snacks during the day to prevent getting too hungry. Heading out to a holiday party? Drink plenty of water and/or eat a snack to help avoid the high calorie party food.
Snacks don’t have to pack on the calories and ruin your weight loss plan. A healthy snack should:
be about 200 calories
provide at least 3 grams of fiber
no more than 12 grams of fat
Here’s some options to try:
2 clementines and 7 walnut halves
1/2 cup grapes and 1 stick of light mozzarella string cheese
It’s the day after Thanksgiving – ready for the leftovers? Or does the thought of reheated dressing and turkey sandwiches make you dizzy? If so, here’s links to some leftover recipes that are healthy as well.
Leftover turkey does NOT have to be eaten as a sandwich. Try these Turkey Lettuce Wraps instead.
Whatever you do with the leftovers, remember not to over do it. In spite of what your mother said, do not feel like you have to eat every last bite. Watch your portion sizes, enjoy a FEW special treats, and head into December without extra pounds.
Thanksgiving is next week, and now is the time to begin pulling out your family’s favorite recipes. They all sound good, taste great, …and likely add more fat, carbs and calories than we need in a week. If you are trying to lose weight, do you have to give up good tasting Thanksgiving dishes?
Not necessarily. One option to consider is vegetarian recipes for part – or all – of your Thanksgiving meal. Of course, vegetarian food doesn’t guarantee weight loss. As with any food, you have to watch overall calories and portion sizes. However, because a vegetarian diet typically includes less saturated fat and emphasizes more fruits, vegetables, whole grains, and plant-based proteins, what you do eat may be more filling and have less calories. And be sure to include a walk during the day to help offset the calories.
So what should you fix? Here are links to some vegetarian recipes that you might like.
Enough of the same high fat and calorie green bean casserole. Try these Vibrant Tasty Green Beans instead.
Looking for a vegan main course that tastes great? Give Seitan Roulade a try. Much better than Tofurkey, and even meat eaters are sure to enjoy it.
This Vegetarian Stuffing recipe includes cranberries for color and holiday flavor.
And for dessert? How about a Tofu Pumpkin Pie! Yes, it tastes good!
That should get you started. For more recipes, try searching the internet and see the long list that comes up. And let us know if any end up on your Thanksgiving table!
The seasons are changing. Not only is there a chill in the air, but different fruits and vegetables are appearing in area markets. Packed with nutrients, they can be a healthy way to assist with any weight loss plan. Fruits are naturally sweet and can be a good lower calorie option for dessert.
Here’s a list of seasonal produce that can be found in the Memphis area along with some of their health benefits and ideas on how to prepare them. Looking for recipes? Like our Facebook page where we’ll be posting them over the next couple of weeks.
Apples – A good source of antioxidants and fiber; be sure to eat the skin for flavonoids. Also makes a great portable snack. Can be eaten raw or baked.
Pumpkins – Festive and good for you! Good source of Potassium, fiber and B vitamins. Its sweet taste make it ideal for desserts, but it also works well in savory recipes.
Brussels Sprouts – Contain Vitamin K, folate and iron. Taste best combined with tangy or savory sauces.
Pears - A good source of Vitamin C, copper and fiber. Cooking brings out their sweetness, so try them baked or poached.
Kale – Fiber, Vitamin A and Calcium are just some of the health benefits of this leafy green. Can be eaten raw, lightly sauteed or steamed.
Winter Squash – Provides Omega 3 fatty acids and Vitamin A. Some varieties, such as butternut, are higher in sugar than others, so know what you are buying. Tastes best with other fall flavorings like cinnamon and ginger.
Sweet Potatoes – Provide Vitamin A, iron, and anti-inflammatory benefits. However, they are high in sugar, so consider them more of a starch, not vegetable. Roasting will maintain more vitamins than boiling.
We like to bring you links to articles we find interesting. This time we are doing something a little different – giving you links to things to do outside in Memphis this weekend. The weather looks to be wonderful again, so get outside and enjoy it while you can.
Healthy
Habits offers 1 to 1 personal training, partner and group fitness
programs, BioMetrics nutrition and exercise plans, golf fitness and
weight loss programs, post-rehab clinical exercise, and beginner and
intermediate yoga classes in Memphis, Germantown, and Collierville, TN.
