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!

This information is taken from the January 2012 Nutrition Action Health Letter.

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

Weight Management

Calorie Counter and Diet Tracker by My Fitness Pal – at 4.5 stars, this is the top ranked app in this category

Next, each at 4 stars are:

Calorie Counter

Calorie Counter: Diets & Activities

Calorie Tracker by Livestrong.com

Sparkpeople Food and Fitness Tracker

Diabetes

Three apps received a 5 star rating:

Blood Sugar Tracker

Vree for Diabetes

Gluten Free

Gluten Free Daily - the highest ranked app in this category at 4.5

Eating Out G-Free – this app gets a 4 star rating.

Go to http://www.eatright.org/appreviews/ to read the full reviews and see all the ratings.

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.

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.

2. Worst Frozen Entree – Hungry-Man Select Classic Fried Chicken (1,030 calories)

3. Worst Frozen Pizza – DiGiorno Traditional Crust Supreme Pizza (790 calories)

4. Worst Stir-Fry/Skillet – Stouffer’s Sautes For Two Steak Gorgonzola (730 calories)

5. Worst Breakfast – Jimmy Dean Breakfast Bowls Pancakes and Sausage Links (710 calories)

6. Worst Individual Snack – Hostess Chocolate Pudding Pie (520 calories)

7. Worst Kids’ Meal – Lunchables with juice, Nachos, Cheese Dip + Salsa (490 calories)

8. Worst Pie – Marie Callender’s Southern Pecan Pie  (450 calories)

9. Worst Frozen Treat – Mrs. Fields Ice Cream Cookie Sandwich (450 calories)

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.

When trying to set your weight loss goals for 2012, you might want to start with things you should not resolve to do. Here’s a list to consider.

Here are some tips to help you set – and stick to – health and fitness goals. Also included are ways to eat a more plant-based diet without going completely vegetarian. Read through these and see which ones can help you.

Here’s a look at the top fitness trends for 2012. Developed from a world-wide survey conducted by the American College of Sports Medicine, see which of these trends would help you in your fitness efforts next year.

Effective weight loss, and weight maintenance, requires knowing how many calories you are taking in. Here’s a link to a calorie counter to help you keep track. And don’t try to remember it in your head – get a pen and paper and write it down.

Need help with your weight loss efforts? Maybe the BioMetrics system would work for you. Want assistance with you fitness goals? One of our personal trainers would be happy to help you set a workable plan. Give us a call at 901-684-1607 and we’ll get you started.

Here’s to great health and fitness in 2012!