There are several kinds of fasts, from those for religious reasons that fast until sundown to those who take nothing but water for long periods. If the fasting is for health purposes, it makes sense to support your body's needs while you reduce or remove some necessary elements from your diet.
The basic elements that we need to remove from our diet for the sake of our health are cooked food and animal products. This includes the denatured packaged products such as white flour, refined sugar etc. and all animal products such as red meat, poultry, fish and eggs. The only animal product that is usually allowed is a little honey for sweetening purposes. The best single method to accomplish these ends is to juice fast.
In order to do this properly, you will need a juicer which is a machine specifically made for this purpose, It is nor a mixer or a blender. It is not a citrus juicer. it is a device that is made to deliver vegetable juice out of a spout while the fiber is deposited another way.
Some people may enter a juice fast as a way to address some disease condition. Others may use a fast in order to detoxify their body or to lose weight. For whatever reason you may chose to juice fast, one dramatic element is the immediate and dramatic loss of stored body fat. This has multiple health benefits.
Much of the toxins stored in our body are in our body fat. Metabolizing the fat forces the toxins into the blood stream where the body processes them to be eliminated. This elimination is not entirely done through the alimentary canal and the urinary tract. A major organ of elimination is the lungs. We will breathe out some toxins in our breath.
Another major organ of elimination is the skin. We will not only exude toxins from the surface of our skin, causing people to bathe frequently every day, but the skin may erupt in boils as the toxins, especially petro-chemicals accumulate in boils.
As we realize the great load of poisons we have carried by the amount of toxins that are being discharged, we can wonder how we survived at all. One lady of my acquaintance was so severely involved by the heavy discharge of chemotherapy chemicals from her skin that she constantly showered. Also, her breath was foul and her mouth had a chronic horrible taste.
This was all accomplished by juice fasting.
On the other hand, I also know a man who was only slightly affected by the discharge of toxins from his body, as he lost a pound a day for 28 days.
It all depends upon what is the challenge to your body to detoxify and how your body, in its own wisdom, 'decides' to lose the stored poisons.
The 'rule of thumb' is to stay on the juice fast until you have been free of detoxification symptoms for two days. These symptoms can be rather severe, making one to believe that 'the cure is worse than the disease.' However, this is certainly not true in the long run.
It is possible, during an extended fast, that a person may have more than healing crisis. You know that you are succeeding when you have a healing crisis. In cases of severe illness, some practitioners provide a juice fasting program for, perhaps, three days a week and the rest of the time the patient eats normally of selected fresh fruits and vegetables.
Meats are not a part of a recovering patient's diet, especially during the critical detoxification period. After that, some practitioners allow the patient to have small amounts of animal protein sources such as two ounces of white fish or an egg a week. Other practitioners do not allow their patients to eat any animal products during their recovery or sustaining periods.
The prohibited foods include all animal flesh of any kind, including fish, poultry, eggs and dairy products. The only exception for some is the inclusion of a tablespoon of honey once a day for sweetening.
A strict juice fast is sometimes necessary until a good recovery is established. This may take from several days to three weeks or more. Almost always, there is immediate evidence of the success of the fast. The patient will know the next day, the family will know in two or three days and the doctor may see measurable results within a week or so.
Senin, 10 Agustus 2009
Minggu, 02 Agustus 2009
Weight Loss After Pregnancy
Weight gain in pregnancy is healthy and natural, but many women crave to return to their pre-pregnancy bodies. But you need to exercise caution when losing your baby weight. Just as it's best to put on weight slowly and steadily during your pregnancy, you need to be slow and steady in losing weight after your pregnancy. Here are some tips for getting back into shape.
Breastfeeding
One good way to lose some of your pregnancy weight is to breastfeed! Always pair breastfeeding with other forms of post partum weight loss. One of the reasons your body puts on weight during pregnancy is to help store the caloric energy it takes to breastfeed your baby-about 200 to 500 extra calories per day. Therefore take advantage of losing calories the way your body naturally intended-breastfeeding!
Exercise
There are many benefits to exercising after your pregnancy. It will help you lose those extra pounds put on during pregnancy, alleviate post-partum depression and, unlike dieting, it won't interfere with your breastfeeding.
It's important that you ease your way into exercising again. Wait six weeks after a vaginal birth and eight weeks after a c-section to start exercising. It is recommended that you engage in low-impact exercises such as walking, swimming or yoga. Come up with a personal exercise program - something you can stick to -and enroll the company of a friend or new mother.
Start slow: 10-minute exercises should be tried first and then increased when you feel more confident. Keep a 30-minute limit on your exercise time and cease immediately if you start to feel dizzy or short of breath.
Work Out at Home
There are many exercise routines perfect for the post birth period that can be performed at home. Yoga exercises are perfect for in-home working out. If you took yoga classes before or during your pregnancy, put on some relaxing music and practice those exercises.
Pelvic Floor Strengtheners
Another important area to target is the vagina: it needs to tighten up after that baby has passed through. A good way to do this is with Kegel Crunches, as you can practise these virtually anywhere. Simply tighten the muscles of the vagina as if trying to interrupt the flow of pee and count to five. This will increase circulation to the pelvis while tightening the muscles.
Healthy Weight Loss Through Healthy Eating
Next to exercising, a healthy diet is the best way to lose your pregnancy pounds. Talk to your doctor about what foods are important for the continuing health of you and your baby. Focus on nutrition, not on weight-loss diets! If you're breastfeeding, your baby's nutritional needs outweigh your need for a slim body. For more information, read Eating for Two.
Go For a Walk
Walking is one of the best exercises around - and it doesn't even require special equipment. All you need is a good pair of shoes, fine weather and your baby, of course! This very practical stroller workout has now been popularized on video. This workout is designed to start six to eight weeks after giving birth and is developed around your baby's needs for stimulation.
Pregnancy and weight gain are like peas and carrots - they go together and it's healthy for you. Therefore, when trying to lose those pregnancy pounds, be sensible and don't entertain extremes: no junk food binges and no celebrity diets. Balanced nutrition coupled with exercise is the safest and healthiest way to get back your pre-pregnancy body.
Breastfeeding
One good way to lose some of your pregnancy weight is to breastfeed! Always pair breastfeeding with other forms of post partum weight loss. One of the reasons your body puts on weight during pregnancy is to help store the caloric energy it takes to breastfeed your baby-about 200 to 500 extra calories per day. Therefore take advantage of losing calories the way your body naturally intended-breastfeeding!
Exercise
There are many benefits to exercising after your pregnancy. It will help you lose those extra pounds put on during pregnancy, alleviate post-partum depression and, unlike dieting, it won't interfere with your breastfeeding.
It's important that you ease your way into exercising again. Wait six weeks after a vaginal birth and eight weeks after a c-section to start exercising. It is recommended that you engage in low-impact exercises such as walking, swimming or yoga. Come up with a personal exercise program - something you can stick to -and enroll the company of a friend or new mother.
Start slow: 10-minute exercises should be tried first and then increased when you feel more confident. Keep a 30-minute limit on your exercise time and cease immediately if you start to feel dizzy or short of breath.
Work Out at Home
There are many exercise routines perfect for the post birth period that can be performed at home. Yoga exercises are perfect for in-home working out. If you took yoga classes before or during your pregnancy, put on some relaxing music and practice those exercises.
Pelvic Floor Strengtheners
Another important area to target is the vagina: it needs to tighten up after that baby has passed through. A good way to do this is with Kegel Crunches, as you can practise these virtually anywhere. Simply tighten the muscles of the vagina as if trying to interrupt the flow of pee and count to five. This will increase circulation to the pelvis while tightening the muscles.
Healthy Weight Loss Through Healthy Eating
Next to exercising, a healthy diet is the best way to lose your pregnancy pounds. Talk to your doctor about what foods are important for the continuing health of you and your baby. Focus on nutrition, not on weight-loss diets! If you're breastfeeding, your baby's nutritional needs outweigh your need for a slim body. For more information, read Eating for Two.
Go For a Walk
Walking is one of the best exercises around - and it doesn't even require special equipment. All you need is a good pair of shoes, fine weather and your baby, of course! This very practical stroller workout has now been popularized on video. This workout is designed to start six to eight weeks after giving birth and is developed around your baby's needs for stimulation.
Pregnancy and weight gain are like peas and carrots - they go together and it's healthy for you. Therefore, when trying to lose those pregnancy pounds, be sensible and don't entertain extremes: no junk food binges and no celebrity diets. Balanced nutrition coupled with exercise is the safest and healthiest way to get back your pre-pregnancy body.
Selasa, 28 Juli 2009
Vegetables and Dieting
Types of Vegetables
It is well known that vegetables are full of vitamins, minerals, fiber, and other substances important for good health. But did you know that eating veggies can also be a powerful, healthy way to lose or maintain weight?
There are two types of vegetables: starchy and nonstarchy. Both types are part of a proper diet, but whereas nonstarchy varieties can be eaten in abundance, starchy selections contain more sugar, hence portion size need to be kept in check. Starchy vegetables include corn, peas, plantains, potatoes, squash, and yams. Nonstarchy vegetables are all of the rest including artichokes, asparagus, beets, broccoli, carrots, cauliflower, cucumber, eggplant, leeks, mushrooms, onions, peppers, salad greens, spinach, tomato, and zucchini.
How Much Vegetables should I eat?
As mentioned above, nonstarchy vegetables should be eaten in abundance. If you’re looking for the minimum amount you should eat each day, the USDA recommends at least 2 ½ to 3 cups for men and women, and at least 2 cups for women over age 51. That’s about 21 cups of vegetables each week. Of these, women should eat 3 cups of the starchy form weekly, and men should strive for 6 cups of starchy choices weekly. Women over the age of 51 should have 2 ½ cups of starchy vegetables each week. What is a serving? In general, one cup of raw or cooked vegetables or two cups of raw leafy greens counts as one serving.
Vegetables low in Calories
The following are generally considered 'free foods' in the Diet World as they contain minimal calories, yet most are high in nutritional value:
1. Carrots
2. Cucumbers
3. Radishes
4. Fresh Green Beans
5. Celery
6. Cauliflower
7. Cabbage
8. Cherry Tomatoes
9. Mushrooms
10. Lettuce
We're not suggesting you turn vegetarian, but simply up your intake of fruits, vegetables, legumes, grains, nuts and seeds. And, by doing this combined with other important diet strategies, you may lose weight naturally. Most plant foods are low-calorie, low-fat and very filling. And since they're fresh and whole, you won't be filling your body with processed ingredients.
It's important to consume a wide variety of colorful plant foods to reap the health benefits. That's because each contains different phytochemicals that work synergistically to combat disease. So the phytochemicals in the pink grapefruit you ate for breakfast, for instance, may fight disease more effectively when combined with the avocado in your salad at lunch.
Super Foods for Super Health
Plant foods are all-stars, because each contains unique phytochemicals that work together to fight disease. What's more, there are thousands of foods that have yet to be analyzed, so there's more good news to come.
Based on the latest research, the following foods contain phytochemicals that are proving to be terrific choices, says David Heber, M.D., Ph.D., director of the University of California, Los Angeles, Center for Human Nutrition and author of What Color Is Your Diet? (HarperCollins, 2001). So eat more of these:
Broccoli, cabbage and kale The isothiocynanates in these cruciferous vegetables stimulate the liver to break down pesticides and other carcinogens. In people susceptible to colon cancer, these phytochemicals seem to reduce risk.
Carrots, mangos and winter squash The alpha and beta carotenes in these orange vegetables and fruits play a role in cancer prevention, particularly of the lung, esophagus and stomach.
Citrus fruits, red apples and yams The large family of compounds known as flavonoids found in these fruits and vegetables (as well as red wine) show promise as cancer fighters.
Garlic and onions The onion family (including leeks, chives and scallions) is rich in allyl sulfides, which can help lower high blood pressure and show promise in protecting against cancers of the stomach and the digestive tract. Also read Benefits of Garlic in Heart Disease.
Pink grapefruit, red bell peppers and tomatoes The phytochemical lycopene is actually more available after cooking, which makes tomato paste and ketchup the best sources of it. Lycopene shows promise in fighting lung and prostate cancers.
Red grapes, blueberries and strawberries The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. Anthocyanins also appear to inhibit tumor growth.
Spinach, collard greens and avocado Lutein, which appears to reduce the risk of cardiovascular disease and stroke as well as guard against age-related macular degeneration (which leads to blindness), is also abundant in pumpkins.
Suggestions for Adding More Vegetables to your Diet
* To incorporate more veggies into your diet, add some to the foods you already eat, such as omelets, lasagna, casseroles, soup, and pasta dishes.
*Frozen and canned varieties can be just as healthy, if not healthier, than fresh because they are packaged at the peak of freshness and retain more of nutrients. Keep in mind, however, that canned vegetables may be loaded with sodium. If you choose to use these, rinse them under some cold water before use to rinse off some of the sodium.
* Invest in a salad spinner. Just wash and dry your lettuce and store it right inside your fridge. It acts as a crisper and keeps the lettuce fresher for a longer period of time. You will always have fresh lettuce on hand for salads and sandwiches. It can also be used to wash and dry almost any fruit or vegetable.
* Vegetables are delicious, convenient, and versatile. Next time you’re shopping for food or looking for a new recipe, try a new veggie you’ve never had before. You just may surprise yourself.
It is well known that vegetables are full of vitamins, minerals, fiber, and other substances important for good health. But did you know that eating veggies can also be a powerful, healthy way to lose or maintain weight?
There are two types of vegetables: starchy and nonstarchy. Both types are part of a proper diet, but whereas nonstarchy varieties can be eaten in abundance, starchy selections contain more sugar, hence portion size need to be kept in check. Starchy vegetables include corn, peas, plantains, potatoes, squash, and yams. Nonstarchy vegetables are all of the rest including artichokes, asparagus, beets, broccoli, carrots, cauliflower, cucumber, eggplant, leeks, mushrooms, onions, peppers, salad greens, spinach, tomato, and zucchini.
How Much Vegetables should I eat?
As mentioned above, nonstarchy vegetables should be eaten in abundance. If you’re looking for the minimum amount you should eat each day, the USDA recommends at least 2 ½ to 3 cups for men and women, and at least 2 cups for women over age 51. That’s about 21 cups of vegetables each week. Of these, women should eat 3 cups of the starchy form weekly, and men should strive for 6 cups of starchy choices weekly. Women over the age of 51 should have 2 ½ cups of starchy vegetables each week. What is a serving? In general, one cup of raw or cooked vegetables or two cups of raw leafy greens counts as one serving.
Vegetables low in Calories
The following are generally considered 'free foods' in the Diet World as they contain minimal calories, yet most are high in nutritional value:
1. Carrots
2. Cucumbers
3. Radishes
4. Fresh Green Beans
5. Celery
6. Cauliflower
7. Cabbage
8. Cherry Tomatoes
9. Mushrooms
10. Lettuce
We're not suggesting you turn vegetarian, but simply up your intake of fruits, vegetables, legumes, grains, nuts and seeds. And, by doing this combined with other important diet strategies, you may lose weight naturally. Most plant foods are low-calorie, low-fat and very filling. And since they're fresh and whole, you won't be filling your body with processed ingredients.
It's important to consume a wide variety of colorful plant foods to reap the health benefits. That's because each contains different phytochemicals that work synergistically to combat disease. So the phytochemicals in the pink grapefruit you ate for breakfast, for instance, may fight disease more effectively when combined with the avocado in your salad at lunch.
Super Foods for Super Health
Plant foods are all-stars, because each contains unique phytochemicals that work together to fight disease. What's more, there are thousands of foods that have yet to be analyzed, so there's more good news to come.
Based on the latest research, the following foods contain phytochemicals that are proving to be terrific choices, says David Heber, M.D., Ph.D., director of the University of California, Los Angeles, Center for Human Nutrition and author of What Color Is Your Diet? (HarperCollins, 2001). So eat more of these:
Broccoli, cabbage and kale The isothiocynanates in these cruciferous vegetables stimulate the liver to break down pesticides and other carcinogens. In people susceptible to colon cancer, these phytochemicals seem to reduce risk.
Carrots, mangos and winter squash The alpha and beta carotenes in these orange vegetables and fruits play a role in cancer prevention, particularly of the lung, esophagus and stomach.
Citrus fruits, red apples and yams The large family of compounds known as flavonoids found in these fruits and vegetables (as well as red wine) show promise as cancer fighters.
Garlic and onions The onion family (including leeks, chives and scallions) is rich in allyl sulfides, which can help lower high blood pressure and show promise in protecting against cancers of the stomach and the digestive tract. Also read Benefits of Garlic in Heart Disease.
Pink grapefruit, red bell peppers and tomatoes The phytochemical lycopene is actually more available after cooking, which makes tomato paste and ketchup the best sources of it. Lycopene shows promise in fighting lung and prostate cancers.
Red grapes, blueberries and strawberries The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. Anthocyanins also appear to inhibit tumor growth.
Spinach, collard greens and avocado Lutein, which appears to reduce the risk of cardiovascular disease and stroke as well as guard against age-related macular degeneration (which leads to blindness), is also abundant in pumpkins.
Suggestions for Adding More Vegetables to your Diet
* To incorporate more veggies into your diet, add some to the foods you already eat, such as omelets, lasagna, casseroles, soup, and pasta dishes.
*Frozen and canned varieties can be just as healthy, if not healthier, than fresh because they are packaged at the peak of freshness and retain more of nutrients. Keep in mind, however, that canned vegetables may be loaded with sodium. If you choose to use these, rinse them under some cold water before use to rinse off some of the sodium.
* Invest in a salad spinner. Just wash and dry your lettuce and store it right inside your fridge. It acts as a crisper and keeps the lettuce fresher for a longer period of time. You will always have fresh lettuce on hand for salads and sandwiches. It can also be used to wash and dry almost any fruit or vegetable.
* Vegetables are delicious, convenient, and versatile. Next time you’re shopping for food or looking for a new recipe, try a new veggie you’ve never had before. You just may surprise yourself.
Minggu, 26 Juli 2009
Healthy weight
It's not a good idea to be either underweight or overweight. Eating too much can make you overweight, which can lead to ill health, such as heart disease, high blood pressure or diabetes. Not eating as much food as your body needs could also affect your health.
If you're concerned about your weight, get in touch with your GP or a dietitian. But if you just need to lose a little weight and you want some help to get you started, have a look at the practical tips and advice in this section.
BMI calculator
If you want to check what sort of shape you're in, the Body Mass Index (BMI) Calculator is a useful guide. It will tell you if you're a healthy weight for your height. Just enter your height and weight in the BMI Calculator, click on Imperial or Metric, then click to calculate.
But remember this information is only a guide and it's aimed at healthy adults. It isn't suitable for children, young people or older people.
Also, if you have well-developed muscles, you may find that you will fall into the category of overweight on the Body Mass Index calculator (and the 'Are you the right weight for your height?' chart), when in fact you may have a healthy body shape and very little fat. If you think this is the case, have a look at the Your body shape section to help you find out.
Whatever the results show, the most important thing to remember is that you need to make sure you're eating a healthy balanced diet and keeping physically active.
When you've calculated your BMI, check out the information on your category below.
Your body shape
This section can help you work out if your waist is a healthy size for your height.
If you have too much weight around your middle, often called an 'apple' shape, this increases your risk of developing heart disease and diabetes.
If the weight is around your hips, this is often called a 'pear' shape. Someone with an apple shape will face greater health risks than someone who has a pear shape, even if they are both overweight.
To get a clearer picture of your overall health risk, you might find it useful to check out your body shape. You can do this by plotting the size of your waist against your height on the Ashwell® shape chart.
If you have well-developed muscles, you may find that you will fall into the category of overweight on the body mass index calculator (and the height/weight chart), when in fact you may have a healthy body shape and very little fat. This guide will help you to find this out.
Ashwell shape chart
Check where your height/waist measurement falls:
brown 'Take care' area
This means you will probably have a tall thin 'chilli' type of shape. This isn't desirable for good health so you need to take care. You may need to gain weight.
green 'OK' area
This means you will probably have a healthy 'pear' shape, which is a healthy shape. With this type of body shape, any excess fat is stored under the skin around the bottom, hips and thighs, which is less harmful to health than having an apple shape.
amber 'Take care' area
This means you will probably have a 'pear-apple' shape, which means you should take care. Make sure you don't put on any more weight, especially if your measurements fall towards the upper end of the area.
red 'Action' area
This means you will probably have an 'apple' shape. With this body shape excess fat is stored deep below the skin in the stomach area, which will increase your risk of serious conditions such as heart disease, raised blood pressure, Type II diabetes and some types of cancer. Your health is likely to be at risk so speak to your GP about losing weight.
Getting active
Feeling a bit sluggish? Getting more active, alongside a healthy diet, is a great way to burn extra calories, help you lose weight and give you more energy.
When we eat more food than our body uses during the day, it gets stored, usually as fat, and we put on weight. Here are some practical tips to help you get more active, choose a healthier diet and burn that excess energy.
Getting started
Getting going is half the challenge. So, if you're thinking about stepping up your activity levels, here are some simple ideas to get you started:
* Go for a walk – a brisk walk can make you feel good and it’s free. Leave the car at home for those short journeys or get off the bus a stop early.
* If you're already doing lots of walking, try increasing the pace (or perhaps try jogging) – even if it's just to the end of the road or to the shop, but build up gradually and take it at your own pace.
* Take the stairs. If you're only going one or two floors, give the lift a miss. Climbing the stairs will help you get fit and is a great way to tone your legs and bum!
* Get out in the garden or go to the park. Take a football, a frisbee or a bat and ball. You don't need lots of fancy sports equipment to get out and have fun.
* Swimming is great exercise for all ages. Discounts and even free sessions might also be available at certain times for older people, children and families on income support.
* If you want to stay a bit closer to home, a bit of vigorous vacuuming or gardening can be a great way of getting physical and burning some calories.
It's a good idea to do something active every day, but you don't need to join a gym to do this if you don't want to. Try building up slowly and aim for at least 30 minutes of moderate intensity activity five times a week.
Moderate intensity means you should feel warm and slightly out of breath, but still be able to hold a light conversation during the activity.
But remember, any increase in your activity levels is an improvement and means you’re already making a good start.
Whatever you choose to do, make sure you think about your safety. Check with your GP before you get started, they might also be able to give you some tips on what will work best for you.
Sticking with it
Fad exercises are usually hard to keep up, so try to pick an activity you enjoy and make it part of your daily or weekly routine, that way you're much more likely to stick with it.
If you think you need a hand to help you stick to your new active lifestyle, try asking yourself the following questions (write down your answers to help you to think about them):
1. What sort of activity do I enjoy doing?
2. What good will it do me?
3. When and how often will I do it?
4. What might stop me from doing it?
5. How will I keep going towards my goal?
6. What help do I need from other people to do this?
It's also a good idea to plan to do an activity with a friend or relative, having that extra support might just help you stick to your plan.
Why don't you use our activity diary to record your progress? Seeing the improvements you're making is an important part of any lifestyle change and will help you keep on track.
Eating for healthy weight
Taking up gentle exercise alongside a healthy diet will help you lose weight. Eat fewer calories than you burn off, through normal activities such as walking, plus the extra calories you use during your activity, and you'll start to lose weight!
We can all benefit from a bit of extra thought on what we're eating but it doesn't need to be complicated. Unless you’re planning a lot of competitive sport, all you need is a varied balanced diet.
Include plenty of starchy foods such as rice, pasta and bread – these should make up a third of the food we eat. We should also be eating plenty of fruit and vegetables, and some dairy and protein-rich foods every day. And don't forget to cut back on those snacks high in sugar, fat or salt.
We should all be aiming to:
* eat plenty of fruit and vegetables
* eat more starchy foods such as rice, pasta and bread – choose wholegrain when you can
* cut down on fat – especially saturates
* cut down on salt and sugar
If you're thinking of doing a lot of sport, or if you're already active, thinking more carefully about your diet might help you improve your performance. You can find out more about food for sport below.
Tips to improve your diet
It's not a good idea to go on a crash diet, because it might mean you miss out on some important nutrients. Diets are hard to keep up and will only leave you feeling guilty when you have something you're 'not allowed' to have. Try to make some simple lifestyle changes that will make your diet healthier and help you lose weight.
Here are some tips to help you think more about what you're eating:
1. Think before you reach. Do you really need that extra helping or that snack? Try a glass of water instead. Often we think we're hungry when we're actually thirsty.
2. Put your cutlery down between mouthfuls. Chat more and chew more.
3. Avoid eating in front of the TV. TV distracts you from your meal and you're likely to overeat without realising it.
4. Try eating more veg with your meal and having some fruit for dessert or for a snack. Not only will this help fill you up, but it will set you on your way to 5-a-day.
5. Don't miss meals. It might sound strange, but missing meals might make you eat more calories in the long run.
Drinking enough
We should all be drinking 6 to 8 glasses of fluid a day, plus extra when we're getting active. Water is the best choice of drink. How much you need will depend on how hot or humid it is, how long and hard you exercise for.
It's not usually necessary to drink special sports drinks when you're exercising, unless you're doing competitive sport. They often contain lots of sugar, so will have extra calories and could lead to tooth decay.
What are you waiting for? Grab your trainers, some water and head out to enjoy the countryside, your local park or just get dancing with your duster!
If you're concerned about your weight, get in touch with your GP or a dietitian. But if you just need to lose a little weight and you want some help to get you started, have a look at the practical tips and advice in this section.
BMI calculator
If you want to check what sort of shape you're in, the Body Mass Index (BMI) Calculator is a useful guide. It will tell you if you're a healthy weight for your height. Just enter your height and weight in the BMI Calculator, click on Imperial or Metric, then click to calculate.
But remember this information is only a guide and it's aimed at healthy adults. It isn't suitable for children, young people or older people.
Also, if you have well-developed muscles, you may find that you will fall into the category of overweight on the Body Mass Index calculator (and the 'Are you the right weight for your height?' chart), when in fact you may have a healthy body shape and very little fat. If you think this is the case, have a look at the Your body shape section to help you find out.
Whatever the results show, the most important thing to remember is that you need to make sure you're eating a healthy balanced diet and keeping physically active.
When you've calculated your BMI, check out the information on your category below.
Your body shape
This section can help you work out if your waist is a healthy size for your height.
If you have too much weight around your middle, often called an 'apple' shape, this increases your risk of developing heart disease and diabetes.
If the weight is around your hips, this is often called a 'pear' shape. Someone with an apple shape will face greater health risks than someone who has a pear shape, even if they are both overweight.
To get a clearer picture of your overall health risk, you might find it useful to check out your body shape. You can do this by plotting the size of your waist against your height on the Ashwell® shape chart.
If you have well-developed muscles, you may find that you will fall into the category of overweight on the body mass index calculator (and the height/weight chart), when in fact you may have a healthy body shape and very little fat. This guide will help you to find this out.
Ashwell shape chart
Check where your height/waist measurement falls:
brown 'Take care' area
This means you will probably have a tall thin 'chilli' type of shape. This isn't desirable for good health so you need to take care. You may need to gain weight.
green 'OK' area
This means you will probably have a healthy 'pear' shape, which is a healthy shape. With this type of body shape, any excess fat is stored under the skin around the bottom, hips and thighs, which is less harmful to health than having an apple shape.
amber 'Take care' area
This means you will probably have a 'pear-apple' shape, which means you should take care. Make sure you don't put on any more weight, especially if your measurements fall towards the upper end of the area.
red 'Action' area
This means you will probably have an 'apple' shape. With this body shape excess fat is stored deep below the skin in the stomach area, which will increase your risk of serious conditions such as heart disease, raised blood pressure, Type II diabetes and some types of cancer. Your health is likely to be at risk so speak to your GP about losing weight.
Getting active
Feeling a bit sluggish? Getting more active, alongside a healthy diet, is a great way to burn extra calories, help you lose weight and give you more energy.
When we eat more food than our body uses during the day, it gets stored, usually as fat, and we put on weight. Here are some practical tips to help you get more active, choose a healthier diet and burn that excess energy.
Getting started
Getting going is half the challenge. So, if you're thinking about stepping up your activity levels, here are some simple ideas to get you started:
* Go for a walk – a brisk walk can make you feel good and it’s free. Leave the car at home for those short journeys or get off the bus a stop early.
* If you're already doing lots of walking, try increasing the pace (or perhaps try jogging) – even if it's just to the end of the road or to the shop, but build up gradually and take it at your own pace.
* Take the stairs. If you're only going one or two floors, give the lift a miss. Climbing the stairs will help you get fit and is a great way to tone your legs and bum!
* Get out in the garden or go to the park. Take a football, a frisbee or a bat and ball. You don't need lots of fancy sports equipment to get out and have fun.
* Swimming is great exercise for all ages. Discounts and even free sessions might also be available at certain times for older people, children and families on income support.
* If you want to stay a bit closer to home, a bit of vigorous vacuuming or gardening can be a great way of getting physical and burning some calories.
It's a good idea to do something active every day, but you don't need to join a gym to do this if you don't want to. Try building up slowly and aim for at least 30 minutes of moderate intensity activity five times a week.
Moderate intensity means you should feel warm and slightly out of breath, but still be able to hold a light conversation during the activity.
But remember, any increase in your activity levels is an improvement and means you’re already making a good start.
Whatever you choose to do, make sure you think about your safety. Check with your GP before you get started, they might also be able to give you some tips on what will work best for you.
Sticking with it
Fad exercises are usually hard to keep up, so try to pick an activity you enjoy and make it part of your daily or weekly routine, that way you're much more likely to stick with it.
If you think you need a hand to help you stick to your new active lifestyle, try asking yourself the following questions (write down your answers to help you to think about them):
1. What sort of activity do I enjoy doing?
2. What good will it do me?
3. When and how often will I do it?
4. What might stop me from doing it?
5. How will I keep going towards my goal?
6. What help do I need from other people to do this?
It's also a good idea to plan to do an activity with a friend or relative, having that extra support might just help you stick to your plan.
Why don't you use our activity diary to record your progress? Seeing the improvements you're making is an important part of any lifestyle change and will help you keep on track.
Eating for healthy weight
Taking up gentle exercise alongside a healthy diet will help you lose weight. Eat fewer calories than you burn off, through normal activities such as walking, plus the extra calories you use during your activity, and you'll start to lose weight!
We can all benefit from a bit of extra thought on what we're eating but it doesn't need to be complicated. Unless you’re planning a lot of competitive sport, all you need is a varied balanced diet.
Include plenty of starchy foods such as rice, pasta and bread – these should make up a third of the food we eat. We should also be eating plenty of fruit and vegetables, and some dairy and protein-rich foods every day. And don't forget to cut back on those snacks high in sugar, fat or salt.
We should all be aiming to:
* eat plenty of fruit and vegetables
* eat more starchy foods such as rice, pasta and bread – choose wholegrain when you can
* cut down on fat – especially saturates
* cut down on salt and sugar
If you're thinking of doing a lot of sport, or if you're already active, thinking more carefully about your diet might help you improve your performance. You can find out more about food for sport below.
Tips to improve your diet
It's not a good idea to go on a crash diet, because it might mean you miss out on some important nutrients. Diets are hard to keep up and will only leave you feeling guilty when you have something you're 'not allowed' to have. Try to make some simple lifestyle changes that will make your diet healthier and help you lose weight.
Here are some tips to help you think more about what you're eating:
1. Think before you reach. Do you really need that extra helping or that snack? Try a glass of water instead. Often we think we're hungry when we're actually thirsty.
2. Put your cutlery down between mouthfuls. Chat more and chew more.
3. Avoid eating in front of the TV. TV distracts you from your meal and you're likely to overeat without realising it.
4. Try eating more veg with your meal and having some fruit for dessert or for a snack. Not only will this help fill you up, but it will set you on your way to 5-a-day.
5. Don't miss meals. It might sound strange, but missing meals might make you eat more calories in the long run.
Drinking enough
We should all be drinking 6 to 8 glasses of fluid a day, plus extra when we're getting active. Water is the best choice of drink. How much you need will depend on how hot or humid it is, how long and hard you exercise for.
It's not usually necessary to drink special sports drinks when you're exercising, unless you're doing competitive sport. They often contain lots of sugar, so will have extra calories and could lead to tooth decay.
What are you waiting for? Grab your trainers, some water and head out to enjoy the countryside, your local park or just get dancing with your duster!
Kamis, 02 Juli 2009
100 Smartest Diet Tips Ever
By Top Dietitians of the American Dietetic Association for Prevention
Got a diet dilemma? Ask a true diet pro: an RD, or registered dietitian. Her job is turning complex nutrition research into doable plans for real people.
Courtesy of the American Dietetic Association (ADA), we took our readers' eleven toughest diet problems and ran them by some of the top dietitians in the US: RDs who, in addition to their private careers, serve as media spokespersons or heads of specialty practice groups for the ADA.
Here's what they told us, in their own words. These tips are solid gold, learned from successful experience with thousands of clients. Some tips are new. Some you've heard before, but they're repeated because they work. This treasure trove of RD wisdom could change your life-starting today.
I Can Only Handle One Diet Change Right Now. What Should I Do?
1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
2. Eat at least two servings of a fruit or veggie at every meal.
3. Resolve never to supersize your food portions—unless you want to supersize your clothes.
4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
Are there Any Easy Tricks to Help Me Cut Calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
8. When dining out, make it automatic: Order one dessert to share.
9. Use a salad plate instead of a dinner plate.
10. See what you eat. Plate your food instead of eating out of the jar or bag.
11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.
13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
15. Keep a food journal. It really works wonders.
16. Follow the Chinese saying: "Eat until you are eight-tenths full."
17. Use mustard instead of mayo.
18. Eat more soup. The noncreamy ones are filling but low-cal.
19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
20. Take your lunch to work.
21. Sit when you eat.
22. Dilute juice with water.
23. Have mostly veggies for lunch.
24. Eat at home.
25. Limit alcohol to weekends.
How Can I Eat More Veggies?
26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.
27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
29. Don't forget that vegetable soup counts as a vegetable.
30. Rediscover the sweet potato.
31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
32. Spend the extra few dollars to buy vegetables that are already washed and cut up.
33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
Can You Give Me a Mantra that will Help Me Stick to My Diet?
35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."
36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."
37. "I want to be around to see my grandchildren, so I can forgo a cookie now."
38. "I am a work in progress."
39. "It's more stressful to continue being fat than to stop overeating."
I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?
40. Skipping meals. Many healthy eaters "diet by day and binge by night."
41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.
42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.
44. Ignoring "Serving Size" on the Nutrition Facts panel.
45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
46. Thinking all energy bars and fruit smoothies are low-cal.
What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?
47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.
48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.
51. A healthy frozen entree with a salad and a glass of 1 percent milk.
52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.
55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.
56. Heat up a can of good soup.
57. Cereal, fruit, and fat-free milk makes a good meal anytime.
58. Try a veggie sandwich from Subway.
59. Precut fruit for a salad and add yogurt.
What's Your Best Advice for Avoiding those Extra Holiday Pounds?
60. Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.
61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.
63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.
64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.
65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.
66. Walk around the mall three times before you start shopping.
67. Make exercise a nonnegotiable priority.
68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.
How Can I Control a Raging Sweet Tooth?
69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.
70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
72. Try 2 weeks without sweets. It's amazing how your cravings vanish.
73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.
74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
How Can I Conquer My Downfall: Bingeing at Night?
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
77. Eat your evening meal in the kitchen or dining room, sitting down at the table.
78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
81. Put a sign on the kitchen and refrigerator doors: "Closed after Dinner."
82. Brush your teeth right after dinner to remind you: No more food.
83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
84. Eating late at night won't itself cause weight gain. It's how many calories—not when you eat them—that counts.
How Can I Reap Added Health Benefits from My Dieting?
85. Fat-free isn't always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.
86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
87. If you're famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what's available in the hotel minibar.
88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.
91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.
Eating Less Isn't Enough—What Exercising Tips Will Help Me Shed Pounds?
92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.
94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk—and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!
95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.
96. Drinking too few can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.
98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.
99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress—shown by blood pressure and heart rate elevations—ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).
100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.
Got a diet dilemma? Ask a true diet pro: an RD, or registered dietitian. Her job is turning complex nutrition research into doable plans for real people.
Courtesy of the American Dietetic Association (ADA), we took our readers' eleven toughest diet problems and ran them by some of the top dietitians in the US: RDs who, in addition to their private careers, serve as media spokespersons or heads of specialty practice groups for the ADA.
Here's what they told us, in their own words. These tips are solid gold, learned from successful experience with thousands of clients. Some tips are new. Some you've heard before, but they're repeated because they work. This treasure trove of RD wisdom could change your life-starting today.
I Can Only Handle One Diet Change Right Now. What Should I Do?
1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.
2. Eat at least two servings of a fruit or veggie at every meal.
3. Resolve never to supersize your food portions—unless you want to supersize your clothes.
4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
Are there Any Easy Tricks to Help Me Cut Calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
8. When dining out, make it automatic: Order one dessert to share.
9. Use a salad plate instead of a dinner plate.
10. See what you eat. Plate your food instead of eating out of the jar or bag.
11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.
13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
15. Keep a food journal. It really works wonders.
16. Follow the Chinese saying: "Eat until you are eight-tenths full."
17. Use mustard instead of mayo.
18. Eat more soup. The noncreamy ones are filling but low-cal.
19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
20. Take your lunch to work.
21. Sit when you eat.
22. Dilute juice with water.
23. Have mostly veggies for lunch.
24. Eat at home.
25. Limit alcohol to weekends.
How Can I Eat More Veggies?
26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.
27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
29. Don't forget that vegetable soup counts as a vegetable.
30. Rediscover the sweet potato.
31. Use prebagged baby spinach everywhere: as "lettuce" in sandwiches, heated in soups, wilted in hot pasta, and added to salads.
32. Spend the extra few dollars to buy vegetables that are already washed and cut up.
33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.
Can You Give Me a Mantra that will Help Me Stick to My Diet?
35. "The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."
36. "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."
37. "I want to be around to see my grandchildren, so I can forgo a cookie now."
38. "I am a work in progress."
39. "It's more stressful to continue being fat than to stop overeating."
I Eat Healthy, but I'm Overweight. What Mistakes Could I Be Making without Realizing It?
40. Skipping meals. Many healthy eaters "diet by day and binge by night."
41. Don't "graze" yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.
42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.
44. Ignoring "Serving Size" on the Nutrition Facts panel.
45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
46. Thinking all energy bars and fruit smoothies are low-cal.
What Can I Eat for a Healthy Low-Cal Dinner if I Don't Want to Cook?
47. A smoothie made with fat-free milk, frozen fruit, and wheat germ.
48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
49. A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
50. Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.
51. A healthy frozen entree with a salad and a glass of 1 percent milk.
52. Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!
53. A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.
54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.
55. Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.
56. Heat up a can of good soup.
57. Cereal, fruit, and fat-free milk makes a good meal anytime.
58. Try a veggie sandwich from Subway.
59. Precut fruit for a salad and add yogurt.
What's Your Best Advice for Avoiding those Extra Holiday Pounds?
60. Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.
61. Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
62. As obvious as it sounds, don't stand near the food at parties. Make the effort, and you'll find you eat less.
63. At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.
64. For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.
65. Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.
66. Walk around the mall three times before you start shopping.
67. Make exercise a nonnegotiable priority.
68. Dance to music with your family in your home. One dietitian reported that when she asks her patients to do this, initially they just smile, but once they've done it, they say it is one of the easiest ways to involve the whole family in exercise.
How Can I Control a Raging Sweet Tooth?
69. Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.
70. Are you the kind of person who does better if you make up your mind to do without sweets and just not have them around? Or are you going to do better if you have a limited amount of sweets every day? One RD reported that most of her clients pick the latter and find they can avoid bingeing after a few days.
71. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices but allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
72. Try 2 weeks without sweets. It's amazing how your cravings vanish.
73. Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.
74. Eat your sweets, just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
75. Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
How Can I Conquer My Downfall: Bingeing at Night?
76. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
77. Eat your evening meal in the kitchen or dining room, sitting down at the table.
78. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.
79. Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands.
80. If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
81. Put a sign on the kitchen and refrigerator doors: "Closed after Dinner."
82. Brush your teeth right after dinner to remind you: No more food.
83. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
84. Eating late at night won't itself cause weight gain. It's how many calories—not when you eat them—that counts.
How Can I Reap Added Health Benefits from My Dieting?
85. Fat-free isn't always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.
86. Skipping breakfast will leave you tired and craving naughty foods by midmorning. To fill up healthfully and tastefully, try this sweet, fruity breakfast full of antioxidants. In a blender, process 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.
87. If you're famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts—. The same goes if your only choices are what's available in the hotel minibar.
88. Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
89. Making just a few changes to your pantry shelves can get you a lot closer to your weight loss goals. Here's what to do: If you use corn and peanut oil, replace it with olive oil. Same goes for breads—go for whole wheat. Trade in those fatty cold cuts like salami and bologna and replace them canned tuna, sliced turkey breast, and lean roast beef. Change from drinking whole milk to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.
90. Nothing's less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.
91. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.
Eating Less Isn't Enough—What Exercising Tips Will Help Me Shed Pounds?
92. Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
93. When you're exercising, you shouldn't wait for thirst to strike before you take a drink. By the time you feel thirsty, you're already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you're done exercising.
94. Tune in to an audio book while you walk. It'll keep you going longer and looking forward to the next walk—and the next chapter! Check your local library for a great selection. Look for a whodunit; you might walk so far you'll need to take a cab home!
95. Think yoga's too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that's as much as you'd burn from an hour of walking)! Plus, you'll improve muscle strength, flexibility, and endurance.
96. Drinking too few can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
How Can I Manage My Emotional Eating and Get the Support I Need?
97. A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.
98. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there's a built-in community component that people can feel comfortable with.
99. Here's another reason to keep level-headed all the time: Pennsylvania State University research has found that women less able to cope with stress—shown by blood pressure and heart rate elevations—ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).
100. Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.
Rabu, 24 Juni 2009
Healthy Fast Food
Healthy Fast Food
Tips for Making Healthier Fast Food Choices
America has been called a "fast food nation" and for good reason. Everyday, one out of four Americans eats fast food. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually the healthiest one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.
As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants.
Learning to make healthier choices at fast food restaurants
Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.
If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.
Top tips for healthy eating at fast food restaurants
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control.
Guides can help you make healthier meal choices
Many fast food chains post nutritional information on their websites. Unfortunately, these lists are often confusing and hard to use. Instead you can go to other websites that provide health and nutrition information, but in easier to follow formats. Some even publish comparison downloadable guides or inexpensive pocket guides. Learn how to make a healthier meal selection at your favorite restaurant:
HealthyDiningFinder.com – allows you to search for restaurants offering a selection of healthier menu options and view the nutrition data for selected items. You can search for area restaurants or a specific restaurant.
Stop&Go Fast Food Nutrition Guide – this guide is particularly convenient and easy to use. Look up any of the major chain restaurants and find out how to make healthier choices. For more information, see below.
Guides for your individual needs
There are many websites geared toward how to make healthy choices at restaurants depending on your specific dietary needs, whether it is for diabetes, cancer, heart disease, or weight management. See below for specific listings.
Healthier fast food at burger chains
Healthy Fast Foods: Burger CHains Figuring out healthier options at your favorite fast food burger chain can be tricky. A typical meal at a burger joint consists of a "sandwich", some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King's Triple Whopper with a large fries and a 16 oz. soda. A better option would be a regular single patty burger, small fries, and water, which is about 500 calories. Alternatively you may enjoy a veggie burger smothered in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.
The Big Burger Chains
Less Healthy choices
1. Double-patty hamburger with cheese, mayo, special sauce, and bacon
2. Fried chicken sandwich
3. Fried fish sandwich
4. Salad with toppings such as bacon, cheese, and ranch dressing
5. Breakfast burrito with steak
6. French fries
7. Milkshake
8. Chicken “nuggets” or tenders
9. Adding cheese, extra mayo, and special sauces
Healthier choices
1. Regular, single-patty hamburger without mayo or cheese
2. Grilled chicken sandwich
3. Veggie burger
4. Garden salad with grilled chicken and low-fat dressing
5. Egg on a muffin
6. Baked potato or a side salad
7. Yogurt parfait
8. Grilled chicken strips
9. Limiting cheese, mayo, and special sauces
Healthier fast food at fried chicken chains
Healthy fast food: Fried chicken chainsAlthough certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.
Some tips for making smarter choices at fast food chicken restaurants:
The Big Fried Chicken Chains
Less healthy choices
1. Fried chicken, original or extra-crispy.
2. Teriyaki wings or popcorn chicken
3. Caesar salad
4. Chicken and biscuit “bowl”
5. Adding extra gravy and sauces
Healthier choices
1. Skinless chicken breast without breading
2. Honey BBQ chicken sandwich
3. Garden salad
4. Mashed potatoes
5. Limiting gravy and sauces
Healthy fast food: Mexican chains
Healthy fast food: Mexican chains Fast food chains that specialize in tacos or burritos can be caloric minefields or they can be a good option for finding healthy fast food. Rice, beans, salsa and a few slices of fresh avocado can make a very healthy meal. But adding cheese, sour cream and tortilla chips can turn even a good meal unhealthy. Be sure to also remember portion control since these types of restaurants can have enormous menu items (eat half and take the rest for another meal).
Several chains, like Taco Bell and Baja Fresh, have “healthy” menu options that feature less fat and fresher ingredients.
The Big Taco Chains
Less healthy choices
1. Crispy shell chicken taco
2. Refried beans
3. Steak Chalupa
4. Crunch wraps or gordita-type burritos
5. Nachos with refried beans
6. Adding sour cream or cheese
Healthier choices
1. Grilled chicken soft taco
2. Black beans
3. Shrimp ensalada
4. Grilled “fresco” style steak burrito
5. Veggie and bean burrito
6. Limiting sour cream or cheese
Healthy fast food: Sub sandwich chains
Healthy fast food: Sub sandwich chainsAmericans love all types of sandwiches: hot, cold, wrapped, foot long. Usually eaten with a salad instead of fries. The ads promote the health benefits of sandwich shops. Easier said than done... studies have found that many people tend to eat more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.
You can make healthier choices at a deli or sub shop but you need to use some common sense.
Subs, Sandwich and Deli Choices
Less healthy choices
1. Foot-long sub
2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
3. The “normal” amount of higher-fat (Cheddar, American) cheese
4. Adding mayo and special sauces
5. Keeping the sub “as is” with all toppings
6. Choosing white bread or “wraps” which are often higher in fat than normal bread
Healthier choices
1. Six-inch sub
2. Lean meat (roast beef, chicken breast, lean ham) or veggies
3. One or two slices of lower-fat cheese (Swiss or mozzarella)
4. Adding low-fat dressing or mustard instead of mayo
5. Adding extra veggie toppings
6. Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced
Healthy Asian food
Healthy Asian FoodAsian cultures tend to eat very healthfully, with an emphasis on veggies, and with meat used as a “condiment” rather than being the focus of the meal. Unfortunately, Americanized versions of these ethnic foods tend to be much higher in fat and calories – so caution is needed. But here’s a great tip for all Asian restaurants – use the chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at one time as you can with your normal fork and knife.
Asian Food Choices
Less healthy choices
1. Fried egg rolls, spare ribs, tempura
2. Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)
3. Deep-fried tofu
4. Coconut milk, sweet and sour sauce, regular soy sauce
5. Fried rice
6. Salads with fried or crispy noodles
Healthier choices
1. Egg drop, miso, wonton, or hot & sour soup
2. Stir-fried, steamed, roasted or broiled entrees (Shrimp chow mein, chop suey)
3. Steamed or baked tofu
4. Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
5. Steamed brown rice
6. Edamame, cucumber salad, stir-fried veggies
Healthy Italian fast food
Healthy Italian fast food The anti-carbohydrate revolution has given Italian food a bad rap, but Italian is actually one of the easiest types of cuisine to make healthy. Stay away from fried, oily or overly buttery, as well as thick crust menu items, and you can keep your diet goals intact.
Watch out for the following terms, which are common culprits of high fat and calories: alfredo, carbonara, saltimbocca, parmigiana, lasagna, manicotti, stuffed (all have heavy amounts of cream and cheese). Generally Italian places have lots of veggies in their kitchen so it’s easy to ask to have extra veggies added to your meal.
Italian and Pizza Restaurant Choices
Less healthy choices
1. Thick-crust or butter-crust pizza with extra cheese and meat toppings
2. Garlic bread
3. Antipasto with meat
4. Pasta with cream or butter-based sauce
5. Entrée with side of pasta
6. Fried (“Frito”) dishes
Healthier choices
1. Thin-crust pizza with half the cheese and extra veggies
2. Plain rolls or breadsticks
3. Antipasto with vegetables
4. Pasta with tomato sauce and veggies
5. Entrée with side of veggies
6. Grilled (“Griglia”) dishes
Chains with natural, high quality fast food
Some fast food restaurants are working hard to make their food both healthier and tastier. One example is Chipotle, where their motto is “Food with Integrity”. The objective is to serve food that is better tasting, comes from better sources, is better for the environment, better for the animals, better for the farmers, and in turn this produces food that is better for us to eat. Unfortunately their portion sizes are still huge, so be sure to always pay attention to calories and fat content. The stated goals are:
Natural, high quality, healthier, fresher food
Naturally raised meat: All of the pork and chicken and more than half of the beef that is served at Chipotle is naturally raised. This means the animals were not given any antibiotics, growth hormones, their feed is all vegetarian with no animal by-products, and they have more space to move around. The animals receive care, rather than chemicals. Not only is meat raised this way healthier, it also tastes better! Most animals raised for meat spend their lives in Concentrated Animal Feed Operations (CAFOs) where they are crowded very closely together, requiring animals to be given antibiotics to keep infection from spreading.
Dairy products with no rBGH: The cheese and sour cream contains no recombinant bovine growth hormone (rBGH) a synthetic hormone that is injected into the cow to artificially increase milk production and which ends up in the milk products that we eat when used.
Using organic produce: Organic foods are grown without synthetic artificial fertilizers, herbicides or pesticides, which not only protects the soil and water quality but also provides us with foods that taste better, have more nutrients, and are free of potentially harmful chemicals.
Produce from local farms: Support organic and sustainable farming methods and purchase produce from local sources, which keeps the food as fresh as possible since it does not travel thousands of miles from the farm to the restaurant.
Zero trans-fats: No trans-fats (hydrogenated oils) in the frying oils. Trans-fats increase blood cholesterol which leads to a higher risk of heart disease (heart attacks, strokes). Recently several major U.S. cities (including New York City and Philadelphia), as well as in the state of California, have banned the use of trans-fats in restaurants.
Tips for Making Healthier Fast Food Choices
America has been called a "fast food nation" and for good reason. Everyday, one out of four Americans eats fast food. If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually the healthiest one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist.
As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants.
Learning to make healthier choices at fast food restaurants
Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.
If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.
Top tips for healthy eating at fast food restaurants
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control.
Guides can help you make healthier meal choices
Many fast food chains post nutritional information on their websites. Unfortunately, these lists are often confusing and hard to use. Instead you can go to other websites that provide health and nutrition information, but in easier to follow formats. Some even publish comparison downloadable guides or inexpensive pocket guides. Learn how to make a healthier meal selection at your favorite restaurant:
HealthyDiningFinder.com – allows you to search for restaurants offering a selection of healthier menu options and view the nutrition data for selected items. You can search for area restaurants or a specific restaurant.
Stop&Go Fast Food Nutrition Guide – this guide is particularly convenient and easy to use. Look up any of the major chain restaurants and find out how to make healthier choices. For more information, see below.
Guides for your individual needs
There are many websites geared toward how to make healthy choices at restaurants depending on your specific dietary needs, whether it is for diabetes, cancer, heart disease, or weight management. See below for specific listings.
Healthier fast food at burger chains
Healthy Fast Foods: Burger CHains Figuring out healthier options at your favorite fast food burger chain can be tricky. A typical meal at a burger joint consists of a "sandwich", some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King's Triple Whopper with a large fries and a 16 oz. soda. A better option would be a regular single patty burger, small fries, and water, which is about 500 calories. Alternatively you may enjoy a veggie burger smothered in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.
The Big Burger Chains
Less Healthy choices
1. Double-patty hamburger with cheese, mayo, special sauce, and bacon
2. Fried chicken sandwich
3. Fried fish sandwich
4. Salad with toppings such as bacon, cheese, and ranch dressing
5. Breakfast burrito with steak
6. French fries
7. Milkshake
8. Chicken “nuggets” or tenders
9. Adding cheese, extra mayo, and special sauces
Healthier choices
1. Regular, single-patty hamburger without mayo or cheese
2. Grilled chicken sandwich
3. Veggie burger
4. Garden salad with grilled chicken and low-fat dressing
5. Egg on a muffin
6. Baked potato or a side salad
7. Yogurt parfait
8. Grilled chicken strips
9. Limiting cheese, mayo, and special sauces
Healthier fast food at fried chicken chains
Healthy fast food: Fried chicken chainsAlthough certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.
Some tips for making smarter choices at fast food chicken restaurants:
The Big Fried Chicken Chains
Less healthy choices
1. Fried chicken, original or extra-crispy.
2. Teriyaki wings or popcorn chicken
3. Caesar salad
4. Chicken and biscuit “bowl”
5. Adding extra gravy and sauces
Healthier choices
1. Skinless chicken breast without breading
2. Honey BBQ chicken sandwich
3. Garden salad
4. Mashed potatoes
5. Limiting gravy and sauces
Healthy fast food: Mexican chains
Healthy fast food: Mexican chains Fast food chains that specialize in tacos or burritos can be caloric minefields or they can be a good option for finding healthy fast food. Rice, beans, salsa and a few slices of fresh avocado can make a very healthy meal. But adding cheese, sour cream and tortilla chips can turn even a good meal unhealthy. Be sure to also remember portion control since these types of restaurants can have enormous menu items (eat half and take the rest for another meal).
Several chains, like Taco Bell and Baja Fresh, have “healthy” menu options that feature less fat and fresher ingredients.
The Big Taco Chains
Less healthy choices
1. Crispy shell chicken taco
2. Refried beans
3. Steak Chalupa
4. Crunch wraps or gordita-type burritos
5. Nachos with refried beans
6. Adding sour cream or cheese
Healthier choices
1. Grilled chicken soft taco
2. Black beans
3. Shrimp ensalada
4. Grilled “fresco” style steak burrito
5. Veggie and bean burrito
6. Limiting sour cream or cheese
Healthy fast food: Sub sandwich chains
Healthy fast food: Sub sandwich chainsAmericans love all types of sandwiches: hot, cold, wrapped, foot long. Usually eaten with a salad instead of fries. The ads promote the health benefits of sandwich shops. Easier said than done... studies have found that many people tend to eat more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.
You can make healthier choices at a deli or sub shop but you need to use some common sense.
Subs, Sandwich and Deli Choices
Less healthy choices
1. Foot-long sub
2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
3. The “normal” amount of higher-fat (Cheddar, American) cheese
4. Adding mayo and special sauces
5. Keeping the sub “as is” with all toppings
6. Choosing white bread or “wraps” which are often higher in fat than normal bread
Healthier choices
1. Six-inch sub
2. Lean meat (roast beef, chicken breast, lean ham) or veggies
3. One or two slices of lower-fat cheese (Swiss or mozzarella)
4. Adding low-fat dressing or mustard instead of mayo
5. Adding extra veggie toppings
6. Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced
Healthy Asian food
Healthy Asian FoodAsian cultures tend to eat very healthfully, with an emphasis on veggies, and with meat used as a “condiment” rather than being the focus of the meal. Unfortunately, Americanized versions of these ethnic foods tend to be much higher in fat and calories – so caution is needed. But here’s a great tip for all Asian restaurants – use the chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at one time as you can with your normal fork and knife.
Asian Food Choices
Less healthy choices
1. Fried egg rolls, spare ribs, tempura
2. Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)
3. Deep-fried tofu
4. Coconut milk, sweet and sour sauce, regular soy sauce
5. Fried rice
6. Salads with fried or crispy noodles
Healthier choices
1. Egg drop, miso, wonton, or hot & sour soup
2. Stir-fried, steamed, roasted or broiled entrees (Shrimp chow mein, chop suey)
3. Steamed or baked tofu
4. Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
5. Steamed brown rice
6. Edamame, cucumber salad, stir-fried veggies
Healthy Italian fast food
Healthy Italian fast food The anti-carbohydrate revolution has given Italian food a bad rap, but Italian is actually one of the easiest types of cuisine to make healthy. Stay away from fried, oily or overly buttery, as well as thick crust menu items, and you can keep your diet goals intact.
Watch out for the following terms, which are common culprits of high fat and calories: alfredo, carbonara, saltimbocca, parmigiana, lasagna, manicotti, stuffed (all have heavy amounts of cream and cheese). Generally Italian places have lots of veggies in their kitchen so it’s easy to ask to have extra veggies added to your meal.
Italian and Pizza Restaurant Choices
Less healthy choices
1. Thick-crust or butter-crust pizza with extra cheese and meat toppings
2. Garlic bread
3. Antipasto with meat
4. Pasta with cream or butter-based sauce
5. Entrée with side of pasta
6. Fried (“Frito”) dishes
Healthier choices
1. Thin-crust pizza with half the cheese and extra veggies
2. Plain rolls or breadsticks
3. Antipasto with vegetables
4. Pasta with tomato sauce and veggies
5. Entrée with side of veggies
6. Grilled (“Griglia”) dishes
Chains with natural, high quality fast food
Some fast food restaurants are working hard to make their food both healthier and tastier. One example is Chipotle, where their motto is “Food with Integrity”. The objective is to serve food that is better tasting, comes from better sources, is better for the environment, better for the animals, better for the farmers, and in turn this produces food that is better for us to eat. Unfortunately their portion sizes are still huge, so be sure to always pay attention to calories and fat content. The stated goals are:
Natural, high quality, healthier, fresher food
Naturally raised meat: All of the pork and chicken and more than half of the beef that is served at Chipotle is naturally raised. This means the animals were not given any antibiotics, growth hormones, their feed is all vegetarian with no animal by-products, and they have more space to move around. The animals receive care, rather than chemicals. Not only is meat raised this way healthier, it also tastes better! Most animals raised for meat spend their lives in Concentrated Animal Feed Operations (CAFOs) where they are crowded very closely together, requiring animals to be given antibiotics to keep infection from spreading.
Dairy products with no rBGH: The cheese and sour cream contains no recombinant bovine growth hormone (rBGH) a synthetic hormone that is injected into the cow to artificially increase milk production and which ends up in the milk products that we eat when used.
Using organic produce: Organic foods are grown without synthetic artificial fertilizers, herbicides or pesticides, which not only protects the soil and water quality but also provides us with foods that taste better, have more nutrients, and are free of potentially harmful chemicals.
Produce from local farms: Support organic and sustainable farming methods and purchase produce from local sources, which keeps the food as fresh as possible since it does not travel thousands of miles from the farm to the restaurant.
Zero trans-fats: No trans-fats (hydrogenated oils) in the frying oils. Trans-fats increase blood cholesterol which leads to a higher risk of heart disease (heart attacks, strokes). Recently several major U.S. cities (including New York City and Philadelphia), as well as in the state of California, have banned the use of trans-fats in restaurants.
Selasa, 23 Juni 2009
How to lose weight safely and effectively
If you have decided to try and lose weight it is important to set a realistic, achievable target. Discuss this with your doctor, health adviser or dietician who can help you set short and long term goals.
Try and become more physically active and seek support
The best way to lose weight is a combination of eating less food and being more physically active. Choose activities that you enjoy, which are practical and easy for you to include as part of your lifestyle.
It is very helpful to get support from family or friends, or from joining a group. Having encouragement and support is essential to long term successful weight management. Remember to give yourself a pat on the back too - use positive affirmations to encourage yourself.
Reward yourself in a suitably healthy way for your achievements - for example you could buy yourself a new outfit to complement your new trim body, but don't use food as a reward!
* Only eat when you are hungry - it may be that your body really needs something else, such as exercise, or even water.
* Eat slowly, chewing every mouthful thoroughly and only eat to the point of feeling comfortably full. Don't feel guilty about leaving food on your plate once you feel full
* Try and avoid eating late in the evening and if you do, choose fruit or a low fat milky drink.
Setting goals for weight loss and dietary changes
Aim to lose no more than 0.5 to 1kg (1 to 2lbs) in weight every week. Remember, there is no quick fix answer to long term weight loss - it does take time. If you would like to record your weight, plot a graph so that you can monitor your progress - use a large scale so that a small but steady weight loss really shows. Rather than relying too much on what you weigh to give you a pat on the back, try and focus on how you feel and look and notice any positive changes as a result of changing what you eat.
During the initial few days of restricting energy intake, you will lose some water and glycogen (a type of energy stored in your liver and muscles) and not much fat. The rate of weight loss will then slow down and the proportion of fat lost should increase.
When you lose weight, you lose both lean tissue and body fat. What is important is the relative proportions of each. The ideal proportion is 75% fat loss and 25% from lean body tissue. This should occur when following a healthy eating plan which results in slow, gradual weight loss (0.5 to 1kg; 1 to 2lbs/week). Following a "crash diet" in which rapid weight loss is occurring, results in a greater loss of lean body tissue and less fat. There is evidence that crash dieting also results in your eventually putting on more weight than you lost.
Making changes to your diet in order to lose weight does not necessarily mean eating less food but it does mean choosing different types of food.
Decide on small, achievable changes that you feel able to make. Dietary changes should be practical and include foods that you enjoy.
Follow a healthy, well-balanced diet
Always try and follow the principles of a healthy, well-balanced diet, the details of which are outlined in this section. In summary, try to:
* eat regularly
* base your meals on bread, potatoes, rice or pasta
* eat plenty of fresh fruit and vegetables
* use only the minimum of spreading fats and vegetable oils
* choose low fat varieties of dairy products and meat, fish and alternatives
* eat only very occasionally snacks such as chocolate, cakes, biscuits, instant puddings, crisps etc as they are high in either fat, sugar or both
Try and become more physically active and seek support
The best way to lose weight is a combination of eating less food and being more physically active. Choose activities that you enjoy, which are practical and easy for you to include as part of your lifestyle.
It is very helpful to get support from family or friends, or from joining a group. Having encouragement and support is essential to long term successful weight management. Remember to give yourself a pat on the back too - use positive affirmations to encourage yourself.
Reward yourself in a suitably healthy way for your achievements - for example you could buy yourself a new outfit to complement your new trim body, but don't use food as a reward!
* Only eat when you are hungry - it may be that your body really needs something else, such as exercise, or even water.
* Eat slowly, chewing every mouthful thoroughly and only eat to the point of feeling comfortably full. Don't feel guilty about leaving food on your plate once you feel full
* Try and avoid eating late in the evening and if you do, choose fruit or a low fat milky drink.
Setting goals for weight loss and dietary changes
Aim to lose no more than 0.5 to 1kg (1 to 2lbs) in weight every week. Remember, there is no quick fix answer to long term weight loss - it does take time. If you would like to record your weight, plot a graph so that you can monitor your progress - use a large scale so that a small but steady weight loss really shows. Rather than relying too much on what you weigh to give you a pat on the back, try and focus on how you feel and look and notice any positive changes as a result of changing what you eat.
During the initial few days of restricting energy intake, you will lose some water and glycogen (a type of energy stored in your liver and muscles) and not much fat. The rate of weight loss will then slow down and the proportion of fat lost should increase.
When you lose weight, you lose both lean tissue and body fat. What is important is the relative proportions of each. The ideal proportion is 75% fat loss and 25% from lean body tissue. This should occur when following a healthy eating plan which results in slow, gradual weight loss (0.5 to 1kg; 1 to 2lbs/week). Following a "crash diet" in which rapid weight loss is occurring, results in a greater loss of lean body tissue and less fat. There is evidence that crash dieting also results in your eventually putting on more weight than you lost.
Making changes to your diet in order to lose weight does not necessarily mean eating less food but it does mean choosing different types of food.
Decide on small, achievable changes that you feel able to make. Dietary changes should be practical and include foods that you enjoy.
Follow a healthy, well-balanced diet
Always try and follow the principles of a healthy, well-balanced diet, the details of which are outlined in this section. In summary, try to:
* eat regularly
* base your meals on bread, potatoes, rice or pasta
* eat plenty of fresh fruit and vegetables
* use only the minimum of spreading fats and vegetable oils
* choose low fat varieties of dairy products and meat, fish and alternatives
* eat only very occasionally snacks such as chocolate, cakes, biscuits, instant puddings, crisps etc as they are high in either fat, sugar or both
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