Kill Cravings With These Foods
By Amy Paturel, M.S., M.P.H.
If you just can't curb the urge to wolf down chocolate or cookies, you should head straight to the kitchen. That's right. Because even though mindless noshing packs on the pounds like no other pastime, some foods can make a definite dent in your need to nibble.
According to registered dietitian Milton Stokes, eating low-calorie, fiber-rich foods before a meal (salads, soup and fruits) may prevent a dieter from submitting to an all out gorge-fest. But some of the best appetite killers are nibbles that might be hiding in plain sight in your kitchen right now:
Nuts:
New research shows the fatty acids in pine nuts initiate the release of an appetite-suppressing hormone called cholecystokinin (CKK). According to Stokes, it’s too soon to tell if these results will stand up. In the meantime, sprinkle pine nuts on your salad or mix them into pesto over whole wheat pasta. Want a more accessible nut? Try almonds. People who consume these nutrient powerhouses lose more weight and fat mass than those who don’t. Why? The cell walls of almonds seem to act as a physical barrier to the total absorption of fat. (Be careful to eat no more than a handful a day or you may gain weight).
Hot Stuff:
Spicy foods have a metabolism-boosting benefit and can dull your taste buds so you're apt to eat less. Even foods that are hot in temperature -- like tea and soup -- may diminish your appetite. Just make sure your soup is tomato or broth-based (not cream!) and your tea isn’t of the sugary variety (beware commercial flavored types like Chai). In fact, if you go green, your tea may actually give your metabolism a boost, too.
Apples:
Apples pack a lot of fiber -- twice as much in every bite as peaches, grapes and grapefruit. Fiber helps turn on the fullness switch and prevents you from overeating. Get into the habit of eating an apple before dinner. Chances are, you’ll eat less of your meal as the fiber starts to kick in.
Milk:
Research shows that dairy foods promote weight loss, but the mechanism isn’t fully understood yet. "It looks like calcium helps break down the fat in cells," says Stokes. "But getting calcium from real dairy foods, like low-fat or nonfat milk or yogurt, help more than taking supplements."
Green Leaves:
Two cups of cabbage, celery or lettuce provides almost no calories. And in most cases, you burn off the greens just by digesting them. Pickles and cucumbers count in this category, too.
If snacking doesn’t do the trick, sniffing might. According to Alan Hirsch, M.D., neurological director of the Smell and Taste Research Foundation in Chicago, just a whiff of green apple, banana and peppermint might help you drop some weight.
Thursday, November 23, 2006
Ways to increase your Metabolism
Increase Your Metabolism
From Health Magazine
When it comes to jump-starting metabolism, rumors abound. For a reality check, we turned to Cynthia Sass, R.D., spokeswoman for the American Dietetic Association.
Here are her tips:
Build muscle.
You do have certain genetic limitations when it comes to boosting metabolism, but muscle helps. Research shows that muscle burns calories even when you're not working out: A Tufts University study found that after 15 weeks of weight training, women's resting metabolic rates increased by 15 percent. Even if you don't make it to the gym, try real-life workouts: Tote your groceries to the car, carry your toddler, and forget the elevator.
Eat breakfast.
Missing out on calories early in the day can actually slow your metabolism, because your body is trying to conserve energy. That means your morning activities could burn up to 40 percent fewer calories than if you'd taken a minute to eat.
Forget the myths. Urban legend has it that hot peppers and grapefruit aid metabolism, but no solid research proves this, Sass says.
She recommends sticking to dietary guidelines from the National Academy of Sciences: Aim to get 45 to 65 percent of your daily calories from carbohydrates, 10 to 35 percent from protein, and 20 to 35 percent from fat.
For a quick boost to your metabolism, try oolong tea. In a 2002 Tufts study, people who drank 5 of 10-ounce cups a day for 3 days increased their metabolism 3 percent more than folks who drank water.
--Beth Dreher
Published by Health Publishing, Inc.
From Health Magazine
When it comes to jump-starting metabolism, rumors abound. For a reality check, we turned to Cynthia Sass, R.D., spokeswoman for the American Dietetic Association.
Here are her tips:
Build muscle.
You do have certain genetic limitations when it comes to boosting metabolism, but muscle helps. Research shows that muscle burns calories even when you're not working out: A Tufts University study found that after 15 weeks of weight training, women's resting metabolic rates increased by 15 percent. Even if you don't make it to the gym, try real-life workouts: Tote your groceries to the car, carry your toddler, and forget the elevator.
Eat breakfast.
Missing out on calories early in the day can actually slow your metabolism, because your body is trying to conserve energy. That means your morning activities could burn up to 40 percent fewer calories than if you'd taken a minute to eat.
Forget the myths. Urban legend has it that hot peppers and grapefruit aid metabolism, but no solid research proves this, Sass says.
She recommends sticking to dietary guidelines from the National Academy of Sciences: Aim to get 45 to 65 percent of your daily calories from carbohydrates, 10 to 35 percent from protein, and 20 to 35 percent from fat.
For a quick boost to your metabolism, try oolong tea. In a 2002 Tufts study, people who drank 5 of 10-ounce cups a day for 3 days increased their metabolism 3 percent more than folks who drank water.
--Beth Dreher
Published by Health Publishing, Inc.
Wednesday, November 22, 2006
Heart Healthy eating
Original Article:http://www.mayoclinic.com/health/heart-healthy-diet/NU00196
--------------------------------------------------------------------------------
Heart-healthy eating to help prevent cardiovascular disease
Although you probably know that some of your behaviors contribute to your risk of heart disease, it's often tough to change day-to-day habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are five heart-smart strategies to get you started. Once you know which foods to emphasize and which foods to limit or avoid, you can create meal plans to keep you on track.
1. Limit unhealthy fats and cholesterol
Of the possible dietary changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaque in your arteries, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat and cholesterol to include in your diet.
Type of fat Recommendation
Saturated fat Less than 7 percent of your total daily calories
Trans fat Less than 1 percent of your total daily calories
Cholesterol Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication
The best way to reduce your intake of saturated and trans fats is to limit the amount of solid fat — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use sugar-free fruit spread on your toast instead of margarine.
When you do use fat, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, are a healthier choice as well. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
If you're not sure which fats or oils to use when cooking or baking, use this guide:
Choose
Olive oil
Canola oil
Margarine labeled "trans fat-free"
Cholesterol-lowering margarine, such as Benecol or Take Control
Avoid
Butter
Lard
Bacon
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm and palm-kernel oils
2. Choose low-fat protein sources
Meat, poultry and fish along with low-fat dairy products and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids. These fats may help lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. Omega-3 fats are most abundant in fatty, cold-water fish, such as salmon, mackerel and herring. Lesser amounts are in flaxseeds, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Soybeans, one type of legume, may be especially beneficial to your heart. Regularly substituting soy protein for animal protein — for example, a soy burger for a hamburger — may help lower your cholesterol and triglyceride levels.
To help you decide which high-protein foods are best, use this guide:
Choose
Skim or low-fat (1 percent) milk
Fat-free or low-fat dairy products, such as yogurt and cheese
Egg whites or egg substitutes
Fish, especially fatty, cold-water fish
Skinless, white-meat poultry
Legumes
Soybeans and soy products, for example, soy burgers
Avoid
Full-fat milk and other dairy products
Organ meats, such as liver
Egg yolks
Fatty and marbled meats
Spareribs
Cold cuts
Frankfurters, hot dogs and sausages
Bacon
Fried, breaded or canned meats
3. Eat more vegetables and fruits
Vegetables and fruits are low in calories, are good sources of vitamins and minerals, and are rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower blood cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain phytochemicals, substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables — and in doing so satisfying your hunger — may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet may not be as difficult as you think. Keep carrots, cauliflower and broccoli ready to eat in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen as a visual reminder. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Don't smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes. Avoid fruits in cream or heavy sauces.
This guide can help you sort out which fruits and vegetables offer the most health benefits:
Choose
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Avoid
Coconut
Creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
4. Select whole grains
Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods your body can't digest — and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E and magnesium, phosphorus, selenium, zinc and iron. Phytochemicals also are found in whole grains. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.
You can increase the amount of whole grains in your diet by making simple substitutions. For example, choose whole-grain breads instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes or shredded wheat, instead of muffins or doughnuts. And select whole-wheat flour rather than white flour when buying or making baked goods.
Use this guide to help you choose cereals, breads, rice or pasta:
Choose
Whole-wheat flour
Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread
High-fiber cereal with 5 or more grams of fiber per serving
Brown rice
Whole-grain pasta
Oatmeal
Avoid
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Granola bars
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
Chips
5. Practice moderation and balance
Knowing which foods to eat is the first step in creating a heart-healthy diet. But you also need to know how much food to consume. Overloading your plate, taking seconds and eating until you're stuffed can lead to excess calorie, fat and cholesterol intake. Portions served in restaurants are often much more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control how much food you eat.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons and a scale until you're comfortable with your judgment.
A healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish small — about the size of a deck of cards. This helps make room for ample servings of vegetables, fruits and whole grains.
Allow yourself an indulgence every now and then. Don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
Plan ahead: Creating daily menus
You know what foods to feature in your diet and which ones to limit. You're ready to make a commitment to heart health. Now it's time to put your plans into action.
Create daily menus using these guidelines. Select foods for each meal and snack, emphasizing vegetables, fruits and whole grains and limiting animal products and fatty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
These menus can help you plan what to eat each day. They also serve as a template for future food planning. Talk to your doctor or a registered dietitian if you need more help creating daily menus.
As you incorporate what you've learned into your own life, you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can indeed eat with your heart in mind.
--------------------------------------------------------------------------------
Heart-healthy eating to help prevent cardiovascular disease
Although you probably know that some of your behaviors contribute to your risk of heart disease, it's often tough to change day-to-day habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are five heart-smart strategies to get you started. Once you know which foods to emphasize and which foods to limit or avoid, you can create meal plans to keep you on track.
1. Limit unhealthy fats and cholesterol
Of the possible dietary changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaque in your arteries, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat and cholesterol to include in your diet.
Type of fat Recommendation
Saturated fat Less than 7 percent of your total daily calories
Trans fat Less than 1 percent of your total daily calories
Cholesterol Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication
The best way to reduce your intake of saturated and trans fats is to limit the amount of solid fat — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use sugar-free fruit spread on your toast instead of margarine.
When you do use fat, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, are a healthier choice as well. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
If you're not sure which fats or oils to use when cooking or baking, use this guide:
Choose
Olive oil
Canola oil
Margarine labeled "trans fat-free"
Cholesterol-lowering margarine, such as Benecol or Take Control
Avoid
Butter
Lard
Bacon
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm and palm-kernel oils
2. Choose low-fat protein sources
Meat, poultry and fish along with low-fat dairy products and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids. These fats may help lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. Omega-3 fats are most abundant in fatty, cold-water fish, such as salmon, mackerel and herring. Lesser amounts are in flaxseeds, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Soybeans, one type of legume, may be especially beneficial to your heart. Regularly substituting soy protein for animal protein — for example, a soy burger for a hamburger — may help lower your cholesterol and triglyceride levels.
To help you decide which high-protein foods are best, use this guide:
Choose
Skim or low-fat (1 percent) milk
Fat-free or low-fat dairy products, such as yogurt and cheese
Egg whites or egg substitutes
Fish, especially fatty, cold-water fish
Skinless, white-meat poultry
Legumes
Soybeans and soy products, for example, soy burgers
Avoid
Full-fat milk and other dairy products
Organ meats, such as liver
Egg yolks
Fatty and marbled meats
Spareribs
Cold cuts
Frankfurters, hot dogs and sausages
Bacon
Fried, breaded or canned meats
3. Eat more vegetables and fruits
Vegetables and fruits are low in calories, are good sources of vitamins and minerals, and are rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower blood cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain phytochemicals, substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables — and in doing so satisfying your hunger — may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet may not be as difficult as you think. Keep carrots, cauliflower and broccoli ready to eat in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen as a visual reminder. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Don't smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes. Avoid fruits in cream or heavy sauces.
This guide can help you sort out which fruits and vegetables offer the most health benefits:
Choose
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Avoid
Coconut
Creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
4. Select whole grains
Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods your body can't digest — and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E and magnesium, phosphorus, selenium, zinc and iron. Phytochemicals also are found in whole grains. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.
You can increase the amount of whole grains in your diet by making simple substitutions. For example, choose whole-grain breads instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes or shredded wheat, instead of muffins or doughnuts. And select whole-wheat flour rather than white flour when buying or making baked goods.
Use this guide to help you choose cereals, breads, rice or pasta:
Choose
Whole-wheat flour
Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread
High-fiber cereal with 5 or more grams of fiber per serving
Brown rice
Whole-grain pasta
Oatmeal
Avoid
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Granola bars
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
Chips
5. Practice moderation and balance
Knowing which foods to eat is the first step in creating a heart-healthy diet. But you also need to know how much food to consume. Overloading your plate, taking seconds and eating until you're stuffed can lead to excess calorie, fat and cholesterol intake. Portions served in restaurants are often much more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control how much food you eat.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons and a scale until you're comfortable with your judgment.
A healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish small — about the size of a deck of cards. This helps make room for ample servings of vegetables, fruits and whole grains.
Allow yourself an indulgence every now and then. Don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
Plan ahead: Creating daily menus
You know what foods to feature in your diet and which ones to limit. You're ready to make a commitment to heart health. Now it's time to put your plans into action.
Create daily menus using these guidelines. Select foods for each meal and snack, emphasizing vegetables, fruits and whole grains and limiting animal products and fatty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
These menus can help you plan what to eat each day. They also serve as a template for future food planning. Talk to your doctor or a registered dietitian if you need more help creating daily menus.
As you incorporate what you've learned into your own life, you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can indeed eat with your heart in mind.
Saturday, November 11, 2006
Calorie Chart
Below is the estimated amount of calories that should be taken in per day based on your weight.
Less than 150 pounds - 1000 cal/day
150-174 pounds - 1100 cal/day
175-199 pounds - 1200 cal/day
200-224 pounds - 1300 cal/day
225-249 pounds - 1400 cal/day
250-274 pounds - 1500 cal/day
275-299 pounds - 1550 cal/day
300-324 pounds - 1600 cal/day
325-349 pounds - 1650 cal/day
350 pounds or more - 1700 cal/day
In order to keep up with your amount of calorie intake, start a daily journal and write down everything that you eat with the amount of calories, fat grams and fiber. You will find that if your write down what you eat, you will be able to see where most of your calories are coming from and make the proper adjustments.
Remember:
1. Eat at least 5 servings of vegetables and fruits each day
2. Choose whole grain foods, such as brown rice and oats.
3. Include 2 servings of milk products. If you are more than 50 years old or are a teenager increase this amount to 3 servings each day.
4. Have some healthy oil(olive, canola, sunflower, safflower, or flaxseed) each day. This habit ensures that you get the essential fatty acids and vitamin E that your body needs. Use the oil on salads, in cooking or as an ingredient in a mixed dish.
5. Ensure that you are getting enough protein by choosing at least a serving or two of meat, poultry, fish, eggs, dried beans, or soy products each day.
6. Limit added sugar.
7 Drink at least 8 cups of water each day.
Two of these servings can be substituted by a (no sodium, sugar free and caffeine free) beverage or a cup of milk.
These guidelines come from the Weight Watcher's Good Health Guidelines.
God Bless!!
Less than 150 pounds - 1000 cal/day
150-174 pounds - 1100 cal/day
175-199 pounds - 1200 cal/day
200-224 pounds - 1300 cal/day
225-249 pounds - 1400 cal/day
250-274 pounds - 1500 cal/day
275-299 pounds - 1550 cal/day
300-324 pounds - 1600 cal/day
325-349 pounds - 1650 cal/day
350 pounds or more - 1700 cal/day
In order to keep up with your amount of calorie intake, start a daily journal and write down everything that you eat with the amount of calories, fat grams and fiber. You will find that if your write down what you eat, you will be able to see where most of your calories are coming from and make the proper adjustments.
Remember:
1. Eat at least 5 servings of vegetables and fruits each day
2. Choose whole grain foods, such as brown rice and oats.
3. Include 2 servings of milk products. If you are more than 50 years old or are a teenager increase this amount to 3 servings each day.
4. Have some healthy oil(olive, canola, sunflower, safflower, or flaxseed) each day. This habit ensures that you get the essential fatty acids and vitamin E that your body needs. Use the oil on salads, in cooking or as an ingredient in a mixed dish.
5. Ensure that you are getting enough protein by choosing at least a serving or two of meat, poultry, fish, eggs, dried beans, or soy products each day.
6. Limit added sugar.
7 Drink at least 8 cups of water each day.
Two of these servings can be substituted by a (no sodium, sugar free and caffeine free) beverage or a cup of milk.
These guidelines come from the Weight Watcher's Good Health Guidelines.
God Bless!!
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