![]() Most of the health and weight loss advice out there is misguided, outdated and scientifically inaccurate. Don’t let these myths, debated endlessly in the media, create road blocks for your weight loss and overall health. Myth 1: All calories are created equal A calorie is a calorie is a calorie, right? Wrong. This myth just refuses to die. The current thinking is that you’ll lose weight by burning more calories than you consume. This calories in-calories out theory vastly oversimplifies the truth. Your body is much more complex than a simple math problem. When you eat, your food interacts with your biology, a complex system that transforms each bite and tells your cells what to do. This affects your hormones, brain chemistry and metabolism. Sugar calories cause fat storage and spike hunger. Calories from fat and protein promote fat burning. You’ll find the highest-quality calories in whole foods, which are lower in calories than processed foods: Quality proteins: Grass-fed animal products, organic eggs, chicken, small wild fish, nuts and seeds. Good fats: Avocado, extra-virgin olive oil, coconut butter and omega-3 fats from fish. Good carbs: Brightly colored vegetables, fruit like wild berries, apples, kiwis Super foods: Chia, hemp seeds and more Myth 2: Your genetics define you Conventional wisdom says you’re predisposed to weight gain because of your family history. In other words, you’re heavy because your mom and grandma are heavy. That was the card you drew in the genetic lottery. But in functional medicine, we do not believe your genetics dictate your future health. We believe food is medicine and information for your cells. Consider this: Today, about 35 percent of Americans are obese. Yet by 2050, that number will exceed 50 percent. What accounts for this drastic change? It’s not our genes, which evolve at a snail’s over very long periods of time. It’s that we went from eating about 10 pounds of sugar, per person, per year in 1800 to eating 152 pounds of sugar (plus 146 pounds of flour) per person, per year today. That amount of sugar and flour will hijack your metabolism, make your weight skyrocket and invite chronic disease. A number of factors contribute to obesity, but genetics is the least of them. You’ve got more power than you think. Myth 3: You can out-exercise a bad diet The belief that you can eat whatever you want and burn calories off with exercise is completely false. When you treat yourself to a sugar-laden smoothie or a “healthy” muffin, or suck back Gatorade® after 30 minutes on the treadmill, you’ve set yourself up for failure. That’s not how the human body works. If you change your diet, you can lose weight. If you exercise and keep your diet the same, you may gain in muscle, endurance and overall health. But you won’t lose many pounds. Put it into perspective: To burn off one 20-ounce soda, you’d have to walk four and a half miles. To burn off one super-sized fast food meal, you’d have to run four miles a day for a whole week. If you at one every day, you’d have to run a marathon every day to burn it off. Yes, exercise is extremely important. But to lose weight and keep it off, you need to couple exercise with a healthy diet, filled with plenty of plant foods, good fats and protein. Myth 4: Fat makes you fat This is a major pet peeve: Fat is not a four-letter word. Eating fat not only doesn’t make you fat, it is critical for health and weight loss. Dietary fat actually speeds up your metabolism, while sugar slows it down. The right kinds of fat cool down inflammation, while sugar fuels it. Studies comparing high-fat to high-sugar diets — with the same number of calories — had totally different effects on metabolism. The higher fat diet caused people to burn an extra 300 calories a day. That’s the equivalent of running for an hour (without doing any exercise)! In studies of animals fed diets with the exact same number of calories, the diets higher in fat and protein led to fat loss and more muscle mass. But the diets low in fat and high in sugar led to more fat deposition and muscle loss. Yes, stay away from trans fats. But the right fats are the preferred fuel for your cells: extra-virgin olive oil, avocado, nuts, seeds, nut butters, and coconut oil and butter (both of which contain nutritious medium-chain triglycerides). These fats will keep you full and lubricate the wheels of your metabolism. Don’t let the poor advice found in these myths keep you from successful weight loss and vibrant health. #bodybuilding #eat #food #workout #disease #fitness #blog #hospitality #lifestyle #health #protein #diet #Weightloss Please like us on Facebook and follow us on Twitter for all the updates and news
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![]() 3 Reasons You Crave Sweet or Salty Foods Why it's important to listen to your body Does chocolate start calling your name around 2 p.m.? Does that bag of potato chips start talking to you an hour after dinner? The reasons we crave sugar and salt are partly physiological, partly psychological and partly because of the environment in which we live. “The human body functions a bit like a car – you put fuel in the tank, and then you drive. If the body doesn’t get the fuel it needs, then strong physical cravings can manifest,” What kind of fuel does your body need? A balanced intake throughout the day of high-fiber carbohydrates, lean protein and heart-healthy fats, Consider three factors that can contribute to cravings: 1. You’re starving yourself Think you’re being “good” by having coffee for breakfast and a garden salad for lunch? “Truly, you’re setting yourself up for failure in the afternoon and evening,”. “If you go too long without eating, your body will crave the fastest fuel it can think of — refined grains and simple sugars.” Cramming them into your body late in the day means the calories will get stored as fat. Another popular trap: Skipping meals or waiting too long between meals. “This leads to significant hunger, which makes you crave anything sweet or salty you can get your hands on,” An all-or-nothing mentality — forbidding all foods with sugar or salt —can backfire too. “Some research suggests that eliminating sweet and salty foods makes you crave them less,”. “But eventually, most people tend to give in and resume eating the foods they’ve restricted. That often leads to binging.” 2. You don’t realize how addictive sugar and salt can be Why do we crave sugar and salt, in particular? For one thing, they taste good. Manufacturers conduct research to determine which food components will tempt consumers’ taste buds the most. “Our brains are wired to enjoy things which make us happy “Sugar, in particular, releases brain chemicals that make us feel good.” This leaves us wanting to experience that good feeling over and over again, day after day. “Many of my patients say they are ‘sugar addicts,’ consuming real sugar and artificial sweeteners in various forms,” “sweet and salty foods and beverages are incredibly addictive. That’s why many processed foods are loaded with them. They trigger the release of dopamine, a brain chemical that motivates us to engage in rewarding behaviors.” Having fewer receptors for dopamine can trigger overeating. One study found fewer receptors for dopamine in the brains of obese individuals. Over time, our tolerance for sweet and salty foods builds up, and we need more to reward ourselves. “We’re basically feeding our taste buds,”. “This creates a vicious cycle, because our taste buds typically crave what we feed them.” It doesn’t help that sugary and salty foods — especially processed foods — are highly accessible. “It’s extremely challenging for kids, in particular, to ignore the natural temptation of these addicting foods and to fight cravings in the school environment and at home,”. Ever drink a diet soda or try sugar-free candy to satisfy your sweet tooth without adding calories? “Many people do, but that only compounds the problem. Study after study shows that switching to diet beverages does not affect weight loss. 3. You’re not listening to your body Jonesing for a sweet or salty treat? Before you indulge, check your fatigue level. “Research shows that when you’re tired, you’re more likely to turn to whatever you crave to get more energy or to wake up. Perhaps you find yourself bingeing on salty snacks. The next time it happens, pay attention to your stress level. “Stress may impair your adrenal glands’ ability to regulate sodium, which may lead to salt cravings,”. Take thirst into account, too. Some research suggests that mistaking dehydration for hunger may trigger cravings as well. Finally, if you have diabetes, you probably know you get hungrier than other people. But excessive hunger can mean your blood sugar is too high or too low. “If you find yourself craving sweets, check your blood sugar first. “If it’s over 200, try exercising, drinking lots of water or, if your doctor prescribes it, take insulin. “If your blood sugar is less than 70, eat 15 grams of carbohydrate to bring it up.” Understanding that starving yourself can boomerang, that sugar and salt can be addictive, and that your body may be trying to tell you something can help you reduce cravings and embrace a more balanced diet. #sugar #health #eating #medical #Disease #addictive Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
Food choices can have a profound impact on your health
Most of us are aware that what we eat affects our health. Almost half of deaths in one year caused by heart disease, stroke and type 2 diabetes in a large group of Americans were linked with a poor diet. Researchers from Tufts University in Boston, the University of Cambridge in England and Montifiore Medical Center in New York analyzed data from the National Health and Nutrition Examination Survey. They looked at the deaths of more than 700,000 people in 2012 from heart disease, stroke and type two diabetes, and examined 10 dietary factors among the population such as consumption of sugar-sweetened drinks, processed meats and sodium intake. Their analysis showed that about 45 percent of the deaths were linked to unhealthy eating habits heavy on foods and nutrients that have long been associated with influencing cardiovascular and metabolic health. The foods studied The researchers looked at these 10 foods:
The largest number of heart disease deaths was associated with high intake of processed meats and sugar-sweetened beverages and low intake of nuts. High stroke risk was associated with a diet low in fruits and vegetables and high in salt. Increased risk of death from diabetes was associated with consuming more processed meats and sugar-sweetened drinks, and not enough whole grains. The food linked to the most deaths overall was salt. Make good choices The study illustrates the fact that your food choices can have a profound impact on your health. Based on this study, Americans need to increase their intake of fruits and vegetables, continue to avoid processed meats, as well as avoid sugar-sweetened beverages. Those are some of the big things. The other take-home message is to increase your consumption of nuts and fish, especially the omega-3 rich fish like salmon and tuna. It’s important to remember the quality of food you consume has a direct impact on the quality of your health. A way of looking at it is thinking about food as medicine and food can really improve your health and decrease your risk of developing these chronic diseases. #food #health #eating #medical #Disease #stroke #diabetes #death Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
There May Be a Medical Cause?
People who feel they sleep perfectly well may still be troubled by excessive daytime sleepiness because of a variety of underlying medical illnesses. A sleep disturbance may be a symptom of a health issue or an adverse effect of therapy to treat the problem. The stress of chronic illness can also cause insomnia and daytime drowsiness. Common conditions often associated with sleep problems include heartburn, diabetes, cardiovascular disease, musculoskeletal disorders, kidney disease, mental health problems, neurological disorders, respiratory problems, and thyroid disease. In addition, a number of prescription and over-the-counter medications used to treat these and other health problems can impair sleep quality and quantity. ![]()
Yes, wine may protect our hearts when consumed in moderation -- defined as up to one drink per day for women, and up to two drinks per day for men, according to US dietary guidelines. Five ounces of wine is considered one drink.
Benefits of moderate alcohol consumption such as wine include a 30% reduction in the risk of heart attack compared to non-drinkers, a finding that has been repeated over 30 years and in various countries. Additionally, alcohol consumption has been associated with a 30% to 40% reduction in the risk of Type 2 diabetes, compared to those who don't drink. But more is not better. .. READ MORE ![]()
If you’re a man or if you’ve spent any time close to one, you’ve probably noticed the phenomenon of nocturnal penile tumescence — aka morning erections or, in slang, morning “wood.”
Q: Why exactly do morning erections occur? A: The sacral nerve, part of your parasympathetic nervous system, controls erections. The sympathetic nervous system is what prepares you for action — the fight or flight response. The parasympathetic nervous system, on the other hand, is what’s active while your body rests and repairs itself. It’s responsible for things like digestion, getting rid of waste, and sexual arousal. The parasympathetic nervous system is active when you’re asleep, so erections sometimes happen in your sleep. The term “morning wood” is actually a misnomer; penises can become erect and then flaccid again several times in the course of one night. You’re just more likely to notice it when you wake up. Q: There are a lot of explanations out there: dreams, a full bladder, REM sleep. Do any of these play a role? A: Yes, but these really still link to the parasympathetic nervous system. During REM sleep your parasympathetic nervous system is more active, and this is when you’re most likely to dream — and sometimes have an erotic dream, which can certainly result in an erection and maybe ejaculation. A full bladder could press against and stimulate the sacral nerve. Q: At what age is it normal for morning erections occur? A: They can occur at any age — even male fetuses have erections in utero! It’s very common for friends of mine who are parents to call me up to ask if it’s a problem that their 3-year-old has an erection. The answer I always give them is that it’s totally normal. Q: Can morning erections tell us anything about erectile dysfunction? A: We know than erectile dysfunction is multifactorial — there are a lot of things that have an impact. Diminished neurological function, vascular issues, and anatomical or structural issues all sometimes cause erectile dysfunction. On top of all these physical causes, there are sometimes psychological causes, too. It’s sometimes hard to determine what’s causing it. What morning erections can tell us is whether the issue is physical or psychological. I saw a patient today who told me that he developed erectile dysfunction recently, but he’s been under a tremendous amount of stress at work. In a case like this, morning erections would show that there’s probably nothing physically wrong and that the issue is psychological. Issues in a relationship, trouble at work, or even sexual trauma can hamper erections. In those cases, eliminating the stress or conflict can solve the problem. Counseling with a therapist trained to treat erectile dysfunction can help. Q: Should you ever worry about morning erections? A: Priapism is a condition in which an erection lasts more than four hours. That can result in permanent dysfunction of the penis. Morning erections typically subside soon after you wake up. If you’re having erections that last significantly longer than that, it would be a good idea to speak to your doctor. #morning #erection #hard #penis #health #fun #dick Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
Women are more vulnerable than men to alcohol’s effects, even after drinking smaller amounts. Heavy drinking can lead to increased risk of health problems such as liver disease, brain damage, and breast cancer. Women are as likely as men to recover from alcohol dependence, but women may have more difficulty gaining access to treatment.
Particular alcohol risks in women Women in many different cultures enjoy drinking alcohol for a variety of reasons—to celebrate a special occasion, help them feel more sociable, or simply to unwind with family and friends. While many are able to drink responsibly, alcohol use does pose unique risks to all women. While men are more likely to drink alcohol than women, and to develop problems because of their drinking, women are much more vulnerable to alcohol’s harmful effects. Women tend to develop alcohol-related diseases and other consequences of drinking sooner than men, and after drinking smaller cumulative amounts of alcohol. Women are also more likely to abuse alcohol and other substances in order to self-medicate problems such as depression, anxiety, and stress, or to cope with emotional difficulties. Women who drink more than light to moderate amounts of alcohol (more than about 7 drinks a week) are at increased risk of car accidents and other traumatic injuries, cancer, hypertension, stroke, and suicide. In addition, drinking at an elevated rate increases the likelihood that a woman will go on to abuse or become dependent on alcohol. The health consequences of alcohol abuse in women Women who abuse or are dependent on alcohol are more vulnerable than men to:
Alcohol and breast cancer Alcohol may also raise a woman’s chance of developing breast cancer. Each additional 10 grams of alcohol (the amount in about one 4-oz glass of wine) per day raises the relative risk of developing breast cancer over a lifetime by about 10%. To put this in perspective: A woman’s overall lifetime risk of breast cancer is almost 9 in 100 if she drinks no alcohol. Two drinks per day increases the risk to just over 10 in 100, while six drinks a day ups her risk to about 13 in 100. Women—and girls—are drinking more According to a 2009 survey, approximately 47% of women ages 12 and over in the United States reported being current drinkers, defined as having had a drink in the past 30 days. Trends suggest that white, employed women are drinking greater amounts of alcohol and with greater frequency. Some of this increase may reflect a greater comfort on the part of women to discuss their drinking. Social stigmas are starting to fade Historically, women have tended to feel a greater sense of shame about drinking and getting drunk than men, but it appears that among younger women, this stigma may be fading. While men are still more likely to drink—and to binge—women are drinking more, and more often, than they did in the past. According to data from a survey of almost 18,000 college students across the U.S., about one in three female students engages in binge drinking (consuming four or more drinks in a row, often in quick succession). Furthermore:
It's easy to cross the line into risky drinking A standard drink is:
For women in particular, there is a very fine line between healthful and harmful drinking—one that is easy to cross. While moderate drinking is defined as no more than seven drinks a week and no more than three on any given day, those levels aren’t set in stone. The amount a woman can safely drink depends on:
Because women become addicted to alcohol more easily than men, drinking even moderately can be a slippery slope. This is especially true for older women. In fact, about half of all cases of alcoholism in women begin after age 59. Certainly, no one should feel obliged to start drinking for the health benefits. There are plenty of other ways to safeguard your health, such as regular exercise, a nutritious diet, keeping your weight under control, and not smoking. But for women who enjoy alcoholic beverages, it’s important to know where to draw the line, and to be prepared to redraw it as you get older. Alcohol affects women in unique ways A woman’s body processes alcohol more slowly than a man’s. One drink for a woman has about twice the effect of one for a man. Plus, women have a “telescoping,” or accelerated, course of alcohol dependence, meaning that they generally advance from their first drink to their first alcohol-related problem to the need for treatment more quickly than men. Why are women more sensitive to the effects of alcohol? Several biological factors make women more vulnerable to the effects of alcohol than men.
Sexual and physical abuse increases risk Evidence suggests that sexual or physical abuse during childhood may predispose both men and women to alcohol and drug problems in adulthood. Since women are more likely to have been victims of childhood sexual abuse, they are disproportionately affected. Research shows that:
Drinking during pregnancy–Never a good idea Drinking alcohol during pregnancy can cause an array of physical and mental birth defects, and is the leading preventable cause of mental retardation in the United States. When a pregnant woman drinks, alcohol passes through the placenta to her fetus. In the fetus’s developing digestive system, alcohol breaks down much more slowly than it does in an adult body, meaning that the fetus’s blood alcohol level can remain high for longer periods. Any kind of alcohol in any amount can harm a developing fetus, especially during the first and second trimester. Physicians and public health officials recommend that women avoid drinking any alcohol during pregnancy. Risks to offspring Each year in the U.S. alone, about 40,000 babies—or one in every 100—are born with fetal alcohol spectrum disorders (a term that encompasses fetal alcohol syndrome and several related disorders). Babies with these problems usually:
Overcoming barriers to treatment and recovery Not only are women less able to tolerate the effects of alcohol than men, they are also less likely to seek specific help to overcome any drinking problems they develop. Men who abuse alcohol are more likely to enter alcohol-treatment programs, whereas women are more inclined to seek help from primary care practitioners and mental health counselors. Women with drinking problems:
Women and men are equally capable of recovery For a long time, professionals believed that women with substance abuse problems were less likely than men to recover from them. Yet limited evidence on the matter was available, because many studies on the outcome of substance abuse treatment conducted before the 1990s enrolled only men. The few studies that enrolled both men and women did not examine the impact of gender differences. The situation changed in the early 1990s after the FDA and the National Institutes of Health issued guidelines aimed at increasing the representation of women and minorities in research studies. A review in Drug and Alcohol Dependence found that women are equally able to recover as men. Still, women face some unique challenges. Women may have difficulty gaining access to treatment A number of studies conclude that women are less likely than men to enter treatment programs for substance abuse problems, including those involving alcohol. Although it remains unclear why this is so, particular barriers to treatment seem to affect women more often than men. These include:
Even if women remain reluctant to enter traditional alcohol-treatment programs, it’s important to seek medical and emotional support from other sources. Psychotherapy, self-help groups, and medications are all available to help women stop or reduce their drinking. Anyone who has struggled to overcome alcohol dependence or an alcohol abuse problem knows how difficult a process recovery can be. But the evidence suggests that women are just as likely to recover as men once they begin treatment—a glimmer of hope that may make the journey to recovery worth trying. #Alcohol #woman #girl #drinking #treatment #risk #health Please like us on Facebook and follow us on Twitter for all the updates and news Childhood Obesity and Weight Problems Helping Your Child Reach and Maintain a Healthy Weight19/4/2017 ![]()
As a parent, few things are cuter than your full-cheeked baby or the chubby knees of your toddler. For some children, however, that adorable baby fat may turn into a health concern. If you’re watching your child struggle with his or her weight, you may feel alone or helpless; in reality, you are neither. Childhood obesity affects an enormous number of families around the world, but the vast majority of these cases are preventable—and can still be reversed. With support, encouragement, and positive role modeling, you can help your child reach and maintain a healthy weight.
Childhood obesity: a growing problem Over the past 30 years, the number of kids with weight problems has increased at an alarming rate worldwide. Today, nearly 1 out of 4 children and teens in developed countries are overweight or obese. Those extra pounds put kids at risk for developing serious health problems, including diabetes, heart disease, and asthma. Childhood obesity also takes an emotional toll. Overweight and obese children often have trouble keeping up with other kids and joining in sports and activities. Other kids may tease and exclude them, leading to low self-esteem, negative body image, and even depression. Diagnosing and treating weight problems and obesity in children as early as possible may reduce the risk of developing these and other serious medical conditions as they get older. Whatever your children’s weight, though, let them know that you love them and that all you want to do is help them be healthy and happy. Is your child overweight? Children grow at different rates at different times, so it is not always easy to tell if a child is overweight. Body mass index (BMI) uses height and weight measurements to estimate how much body fat a child has. However, while BMI is usually a good indicator, it is NOT a perfect measure of body fat and can even be misleading at times when children are experiencing periods of rapid growth. If your child registers a high BMI-for-age measurement, your health care provider may need to perform further assessments and screenings to determine if excess fat is a problem. Causes of weight problems and obesity in children Understanding how children become obese or overweight in the first place is an important step toward breaking the cycle. Most cases of childhood obesity are caused by eating too much and exercising too little. Children need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, the result is weight gain. Causes of weight problems in children may include:
Myth 1: Childhood obesity is genetic, so there’s nothing you can do about it. Fact: While a person’s genes do influence weight, they are only one small part of the equation. Although some children are more prone to gaining weight than others, that doesn’t mean they’re destined for weight problems. Most kids can maintain a healthy weight if they eat right and exercise. Myth 2: Children who are obese or overweight should be put on a diet. Fact: Unless directed by your child’s doctor otherwise, the treatment for childhood obesity is not weight loss. The goal should be to slow or stop weight gain, allowing your child to grow into his or her ideal weight. Myth 3: It’s just baby fat. Children will outgrow the weight. Fact: Childhood obesity doesn’t always lead to obesity in adulthood, but it does raise the risks dramatically. The majority of children who are overweight at any time during the preschool or elementary school are still overweight as they enter their teens. Most kids do not outgrow the problem. To combat weight problems, get the whole family involved Healthy habits start at home. The best way to fight or prevent childhood obesity and weight problems is to get the whole family on a healthier track. Making better food choices and becoming more active will benefit everyone, regardless of weight. And with the whole family involved, it will be much easier for your overweight child to make lasting lifestyle changes. You can also make a huge impact on your children’s health by getting involved with the details of their lives. Spending time with your kids—talking about their day, playing, reading, cooking—can supply them with the self-esteem boost they may need to make positive changes. Leading by example If your children see you eating your vegetables, being active, and limiting your TV time, there’s a good chance that they will do the same. These habits will also have the happy side effect of helping you to maintain a healthy weight as well. What you eat: Tell your child about the healthy food you are eating, while you are eating it. You might say, “I’m eating broccoli with garlic sauce. Want a bite?” When you cook: Cook healthily in front of your children. Better yet, give them an age-appropriate job in the kitchen. Tell them about what you are making and why it’s good for your body. How you move: Exercise in some way, every day. Be authentic—do things you enjoy. Tell your kids what you’re doing, and invite them to join you. Your free time: Avoid the television or too much computer time. Kids are much less likely to turn screens on if they are off and you are doing something they can get involved in. Strategies for Real Life
Helping your children beat obesity begins with helping them forge a healthy relationship with food. While you may need to make major changes to your family’s eating habits, changing everything at once usually leads to cheating or giving up. Instead, start by making small, gradual steps—like adding a salad to dinner every night or swapping out French fries for steamed vegetables—rather than one big drastic switch. As small changes become habit, you can continue to add more healthy choices. Eat the rainbow. Serve and encourage consumption of a wide variety of fruits and vegetables. This should include red (beets, tomatoes), orange (carrots, squash), yellow (potatoes, bananas), green (lettuce, broccoli) and so on—just like eating a rainbow. Make breakfast a priority. Children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. It’s important to focus on healthy choices, though, like oatmeal, fresh fruit, whole grain cereal high in fiber and low in sugar, and low-fat milk instead of sugary cereals, donuts, or toaster pastries. Look for hidden sugar. Reducing the amount of candy and desserts you and your child eat is only part of the battle. Sugar is also hidden in foods as diverse as bread, canned soups, pasta sauce, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. The body gets all it needs from sugar naturally occurring in food—so anything added amounts to nothing but a lot of empty calories. Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Schedule regular meal times. The majority of children like routine. If your kids know they will only get food at certain times, they will be more likely to eat what they get when they get it. Limit dining out. If you must eat out, avoid fast food if you can. Don't go no fat, go good fat For years, nutritionists have preached that a low-fat diet is the key to managing weight and preventing health problems in kids and adults alike. But not all fats contribute to weight gain. So instead of trying to cut out fat from your child’s diet, focus on replacing unhealthy fats with healthy fats. Avoid trans fats Fried and convenience foods may contain artificial trans fats that are dangerous to your child’s health. Try to eliminate or cut back on:
Add more healthy fats Eating foods rich in monounsaturated and polyunsaturated fat is an important part of a healthy diet and can help a child control blood sugar and avoid diabetes. These “good” fats include:
Saturated fat can be enjoyed in moderation (the USDA recommends limiting saturated fat to 10 percent of your child’s daily calories). To help your child make the healthiest choices, focus on the source of saturated fats consumed: A glass of whole milk or natural cheese rather than a hot dog, donut, or pastry, for example, or grilled chicken or fish instead of fried chicken. Other tips to choosing saturated fat:
Your home is where your child most likely eats the majority of meals and snacks, so it is vital that your kitchen is stocked with healthy choices. Don’t ban sweets entirely. While many kids' consume too much sugar, having a no sweets rule is an invitation for cravings and overindulging when given the chance. Instead, limit the amount of cookies, candies, and baked goods your child eats and introduce fruit-based snacks and desserts instead. Limit juice, soda, and coffee drinks. Soft drinks are loaded with sugar and shakes and coffee drinks can be just as bad. Many juices aren’t any better nutritionally, so offer your child sparkling water with a twist of lime, fresh mint, or a splash of fruit juice instead. Keep snacks small. Don’t turn snacks into a meal. Limit them to 100 to 150 calories. Go for reduced-sugar options. When buying foods such as syrups, jellies, and sauces, opt for products labeled “reduced sugar” or “no added sugar.” Focus on fruit. Keep a bowl of fruit out for your children to snack on—kids love satsuma or tangerine oranges. And offer fruit as a sweet treat—frozen juice bars, fruit smoothies, strawberries and a dollop of whipped cream, fresh fruit added to plain yogurt, or sliced apples with peanut butter. Experiment with herbs and spices. Use sweet-tasting herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories. Check the sugar content of your kid’s cereal. There’s a huge disparity in the amount of added sugar between different brands of cereal, even those proclaiming to be whole grain or high in fiber. Some cereals are more than 50% sugar by weight. Try mixing a low sugar, high-fiber cereal with your child’s favorite sweetened cereal, or add fresh or dried fruit to oatmeal for a natural sweet taste. Snacks at home Snacks to stock up: Fresh fruit and vegetables that can be taken on the go or packed in a lunch. Milk and dairy products, including string cheese. Whole grain breads and cereals, pretzels, nuts, olives. Snacks to cut back: Soda, sweetened lemonade, fruit punch, and fruit juice with added sugar. Hot dogs, fatty lunch meats, sausage, chicken nuggets. White bread, sugary breakfast cereals, chips. Cookies, cakes, candy, ice cream, donuts. Watch portion sizesThere are strategies you can employ to retrain you and your family’s appetites and avoid oversized servings when eating out. Learn what a regular portion size looks like. The portion sizes that you and your family are used to eating may be equal to two or three true servings. To keep calories in check, try to limit portions to the size of your fist. Read food labels. Information about serving size and calories can be found on the backs of packaging. You may be surprised at how small the recommended portions are or how many calories are in the dish. Use smaller dishes. Portions will look bigger and you’ll eat less when you use small bowls or plates. Dish up in the kitchen. To minimize the temptation of second and third helpings, serve food on individual plates, instead of putting the serving dishes on the table. Divide food from large packages into smaller containers. The larger the package, the more people tend to eat without realizing it. Cut up high-calorie treats such as cheese, pizza, or chocolate into smaller pieces—and offer your child fewer pieces. Downsize orders. When eating out, share an entrée with your child or order just an appetizer instead. Order half-orders or a medium size instead of a large. Get your kid moving Children who sit too much and move too little are at the highest risk for becoming overweight. Kids need an hour of exercise daily for optimum health. This may seem like a lot, but exercise doesn’t have to happen in a gym or all at once. Instead, try to incorporate movement into your family’s regular routine. Exercise ideas for kids It used to be commonplace to find children running around and playing in the streets of their neighborhoods, naturally expending energy and getting exercise. In today’s world, that’s not always an option, but you still have options for boosting their activity level. Play active indoor games. Put the remote away and organize some active indoor games. You can play tag (perhaps crawling tag, so that you keep messes to a minimum), hide-and-seek, or Simon Says (think jumping jacks and stretches). Try activity-based video games, such as those from Wii and Kinect which are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis. Once your child gains in confidence, get away from the screen and play the real thing outside. Get active outside with your child. Take a walk together, bike around the neighborhood, explore a local park, visit a playground, or play in the yard. If it makes sense for your neighborhood and schedule, walk to and from activities and school. Do chores together. Perhaps it’s not your child’s first choice, but doing household chores is a very effective way to get exercise. Mopping, sweeping, taking out trash, dusting or vacuuming burns a surprising number of calories. Enroll children in after school sports or other activities. If your budget allows, sign children up to play a sport or get involved in an activity where they are physically active. The local YMCA, YWCA, or Boys’ and Girls’ Club are safe places for children to exercise and play. Sign up for a 5 or 10K walk/run with your child. Sometimes having a goal in mind can motivate even the most reluctant exercisers. Find a kid-friendly walk/run event in your area and tell your child you’ll be “training” for it together. Be sure to celebrate when you accomplish this feat Reduce screen time The less time your children spend watching TV, playing video games, or using computers or mobile devices, the more time they’ll spend on active pastimes. Remember how important it is for you to be a positive role model—yes, you may have to cut down on your own viewing habits—and have a good attitude about the change. Limit daily screen time. Studies show a link between screen time and obesity, so set limits on your child’s TV-watching, gaming, and web surfing. Experts recommend no more than two hours per day. Stop eating in front of the TV. Limit your child’s calorie intake by limiting time spent eating in front of the tube. Tell your child that, starting now, your family does all their eating at the table. Pick a different reward or punishment. Instead of rewarding your child with more time in front of the television or computer, promise something different, such as an outing or an activity of their choice. Encourage your child to develop new hobbies Making major lifestyle changes has the potential to add more stress to a child’s life. At times, your overweight or obese child might feel singled out, sad, angry, embarrassed, or discouraged. In the past, they might have dealt with stress by eating or zoning out in front of the TV. Since this is no longer an option, help them find a healthy alternative. Ask your child what he or she might like to take up as a hobby. Hobbies can help kids boost their self-esteem, relieve stress, and provide a positive outlet. What’s your favorite advice and experience? Please leave a comment below and share! #obesity #child #fat #snack #food #lifestyle #eat #lifestyle #health Please like us on Facebook and follow us on Twitter for all the updates and news Eat Yourself Slim - 31 Healthy Breakfast Ideas That Will Promote Weight Loss All Month Long19/4/2017
Time to kick your boring healthy breakfast routine to the curb—with these breakfast ideas, you'll be set for the whole month. Who says you have to settle for the same bowl of oatmeal or egg white omelet every morning? Breakfast is the prime time to get your day off to a healthy and delicious start, so let it live up to its full potential! Check out our recommendations for healthy breakfast recipes that help you lose weight—you'll be set for the whole month ![]()
Smoked Salmon Toast
1 slice whole-wheat bread, toasted 1 1/2 Tbsp cream cheese 2 oz smoked salmon 1 thick slice red onion 1 Tbsp chives Spread cream cheese on toast, and top with salmon, onion, and chives. Total: 360 calories ![]()
Eggs 'n' Greens
1 Tbsp olive oil 1 cup sliced mushrooms 2 cups spinach 1 egg 1 Tbsp Sriracha sauce Add half the olive oil to a heated skillet, sauté mushrooms and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce. Total: 230 calories ![]()
Savory English Muffin
3 oz Black Forest ham 1/2 cup raw kale, leaves torn, stems removed 2 Tbsp shredded low-fat cheddar cheese 1 whole-wheat English muffin 1 tsp olive oil Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste. Toast muffin halves side by side in a 375°F oven for 10 minutes, or until cheese melts. Total: 310 calories ![]()
Home Fries with Sausage
3 links Chicken and sage breakfast sausage 1 cooked sweet potato, cubed 1 1/2 cup chopped kale 2 tsp olive oil 1/4 tsp crushed red pepper flakes Heat chicken sausage. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes. Total: 310 calories ![]()
Chocolate Cherry Waffles
1 Tbsp chocolate almond butter 2 Van's 8 Whole Grains waffles 1 cup pitted fresh cherries Spread chocolate almond butter on waffles, and top with cherries. Total: 350 calories ![]()
Sweet-Treat Toast
1 Creamy Swiss wedge Spread Cheese 2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted 1 cup sliced mango Spread cheese on toast, and top with mango. Total: 310 calories ![]()
Scrambled Eggsadilla
1 whole egg plus 1 egg white 2 Tbsp chopped green pepper 2 Tbsp chopped red onion 1 8-inch whole-wheat tortilla 1 oz Monterey Jack cheese, shredded 2 Tbsp chunky salsa Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa. Total: 330 calories ![]()
Berry English Muffin
1 Tbsp natural creamy peanut butter 1 Ezekiel 4:9 whole-grain English muffin 1 Tbsp dried chia seeds 1/2 tsp ground cinnamon 1/4 cup sliced strawberries Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries. Total: 330 calories ![]()
Ricotta Swirl
1 cup part-skim ricotta cheese 1 tsp honey 1/2 cup chopped papaya 1/2 tsp flaxseeds Stir ricotta with honey, then top with papaya and flaxseeds. Total: 400 calories ![]()
Greens, Eggs, and Ham Quesadillas
2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps 2 large egg whites, scrambled and cooked 1/4 cup arugula 3 oz lean deli ham 2 Tbsp crumbled feta 3/4 cup blueberries Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a skillet. Serve with blueberries. Total: 337 calories ![]()
Egg Muffin with Cottage Cheese and Fruit
1 whole-wheat English muffin 1 hard-boiled egg, sliced 1 cup nonfat cottage cheese 1/2 medium grapefruit Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top. Total: 357 calories ![]()
Tofu Scramble
1 tsp olive oil 4 oz soft tofu, crumbled 1/2 large red bell pepper, chopped 2/3 cup chopped baby Portobello mushrooms 1 cup chopped spinach 1 Sandwich Bread 100% Whole Wheat 1 oz part-skim mozzarella 1/2 tsp oregano Heat oil in a sauté pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin, and top with cheese and oregano. Total: 328 calories ![]()
Muesli with Cherries
1/3 cup steel-cut oats 1/2 cup unsweetened almond milk 1 tsp ground cloves 2 tsp honey 2 Tbsp chopped dried tart cherries Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients. Total: 336 calories ![]()
Tomato, Artichoke, and Feta Frittata
1 egg 1 egg white Cooking spray 1/4 cup chopped tomato 1/2 cup canned artichoke hearts, drained and chopped 1 tsp chopped shallot 3 Tbsp crumbled feta cheese 1 slice whole-grain bread, toasted Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast. Total: 286 calories ![]()
Oatmeal with Pecans and Berries
1 packet Original Quaker Instant Oatmeal 1 cup skim milk 2 Tbsp chopped pecans 1/2 cup raspberries 1/2 cup blueberries Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries. Total: 351 calories ![]()
Egg and Lox on an English Muffin
3 egg whites 1 whole egg 2 oz lox and 1/4 cup chopped onion 1 whole-wheat English muffin 1 cup blackberries Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side. Total: 389 calories ![]()
Pistachio Rice Pudding
1/2 cup uncooked instant brown rice 3/4 cup nonfat milk 15 pistachios 1 tsp brown sugar 1/2 tsp cinnamon Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon. Total: 302 calories ![]()
Yogurt and Grapefruit Parfait
8 oz Fage Total 0% yogurt 1 Tbsp wheat germ 1/2 tsp honey 1 tsp ground flaxseed 1 medium grapefruit Mix together wheat germ and ground flax seed, and use as base. Alternate layers of grapefruit and yogurt. Top with honey and wheat germ. Total: 252 calories ![]()
Pancakes with Almond Butter and Berries
2 whole-wheat pancakes 1 Tbsp almond butter 1/4 cup each blackberries, blueberries, and raspberries Heat the pancake in a toaster or toaster oven, then top with almond butter and berries. Total: 333 calories ![]()
Barley with Walnuts and Maple Syrup
3/4 cup barley, cooked 1/2 cup nonfat milk 10 walnut halves 1/2 Tbsp maple syrup Total: 345 calories ![]()
Tropical Yogurt with Cinnamon Toast
6 oz Fage Total 0% Greek Yogurt 1/4 tsp coconut extract 6 pieces dried mango 2 slices cinnamon-raisin bread Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-raisin bread toasted. Total: 394 calories ![]()
Ricotta-Blueberry Crepes
1/2 cup whole-wheat flour 2 egg whites 2 tsp canola oil 1/2 cup low-fat buttermilk 1/4 tsp salt 1 Tbsp part-skim ricotta 1/4 cup blueberries 1 tsp slivered almonds 1 tsp ground allspice Mix first five ingredients. Add half the batter to a skillet over medium-high heat, and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with ricotta and berries, roll up, and top with almonds and allspice. Total: 427 calories ![]()
Orange-Pomegranate Ricotta Toast
1/4 cup low-fat ricotta cheese 2 tsp honey 1 slice whole-wheat toast 1 navel orange 1 Tbsp pomegranate seeds 3/4 tsp nutmeg Mix low-fat ricotta with honey, and spread on whole-wheat toast. Top with remaining ingredients. Total: 291 calories ![]()
Savory Breakfast Burrito
2 egg whites 2 whole-wheat tortillas 1/4 cup fat-free cheese 1/4 cup rinsed canned beans (such as pinto beans or black beans) Salsa (to taste) Scramble the egg whites to desired degree of doneness, then load onto tortillas along with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa. Total: 282 calories ![]()
Sunrise Sandwich with Turkey, Cheddar, and Guacamole
1 egg Salt and black pepper, to taste 2 oz low-sodium smoked turkey breast 1 slice American, Cheddar, or pepper Jack cheese 1 thick slice tomato 1 whole-wheat English muffin, split and toasted 1 Tbsp guacamole or Wholly Guacamole Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in microwave for 30 to 45 seconds. Then, stack tomato, turkey, egg, and guacamole on a split English muffin, and crown the sandwich. Total: 360 calories ![]()
Berry Breakfast Smoothie
1 banana, cut into chunks 1/2 cup nonfat milk 1/4 cup frozen unsweetened blueberries 1/4 cup frozen unsweetened strawberries 1 tsp peanut butter 1/2 tsp honey In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake. Total: 225 calories ![]()
Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites 1 egg 1/2 cup chopped fresh spinach 1/2 cup chopped button mushrooms 1 oz feta cheese 1 tsp fresh cilantro 1 slice oat-bran bread 2 oz glass 100 percent pomegranate juice 6 oz water or seltzer Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. Serve with toast and pomegranate juice mixed with water or seltzer. Total: 362 calories ![]()
Peanut Butter-Strawberry Wrap
1 whole-wheat tortilla (8") 2 Tbsp natural unsalted crunchy peanut butter 1/2 cup sliced strawberries 1 cup 1 percent milk Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk. Total: 434 calories ![]()
Blueberry and Peanut Butter Pancake
1 frozen whole-wheat pancake 2 Tbsp omega-3-enriched peanut butter 1 Tbsp blueberry preserves or a handful of blueberries 1 Tbsp crushed walnuts Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco, and you won't even need a knife and fork. Total: 345 calories ![]()
Cherry Bomb
3/4 cup frozen cherries 1 kiwi, peeled and quartered 1/4 cup orange juice 1/2 cup coconut water 3/4 tsp agave nectar 3 ice cubes 1 scoop protein powder (optional) Blend ingredients, and enjoy. Total: 285 calories ![]()
French Toast with Strawberries
1 egg 2 Tbsp nonfat milk 2 slices whole-wheat bread 13 strawberries, sliced 1/2 tsp powdered sugar Whisk together egg and milk, and dip bread into mixture. Cook in nonstick pan until slightly browned. Top with berries and sugar. Total: 275 calories ![]()
Frosting. That store-bought frosting from a tub might taste great on cakes and cookies, but it’s packed with problems. “It’s one of the only items in the grocery store that still has trans fats, which are terrible for your health and waistline. “Trans fat raises bad cholesterol, lowers good cholesterol, and causes inflammation, which can lead to belly fat and diseases ranging from heart disease to diabetes.” On top of that, tub frosting is loaded with sugar, and high-sugar diets contribute to premature wrinkles.
Bagels. If you’re prone to skin problems and tempted to grab a bagel before you go in the morning, think twice. “Bagels have a massively high glycemic index, which increases insulin and leads to increased inflammation in the body, which is shown to possibly accelerate aging and worsen acne and rosacea”. Opt for an muffin or something with fruits instead. Processed Baked Goods. So convenient, so tasty (if we’re being honest here), but so not worth it. Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your diet, plus they aren’t easy to digest. “These foods are bad on so many levels, because they are filled with high sugar content and preservatives for a longer shelf-life – they can literally sit there forever”. “Sugar increases inflammation in the skin, which on top of irritating acne and rosacea, can make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead. Soda. Dietitians and doctors all agree: Soda should be nixed from your diet completely. “One can of soda is like a can of water with 10 packets of sugar in it”. “The recommended amount of daily sugar for a woman is about six teaspoons or 24 grams, and soda has way more than that.” Good old fashion H2O is still your best option. If you want to jazz it up, add a slice of fresh fruit for flavor. Sugary Cereal. A bowl of Frosted Flakes, Froot Loops, or Cap’n Crunch might taste like nostalgia, but it’ll wreak some havoc with its high amount of inflammation-causing sugar and gluten content. “For some people with sensitive skin, gluten can exacerbate breakouts, leading to increased redness and, yes, more breakouts”. Opt for low-sugar, gluten-free options like Rice Chex and Corn Flakes. Stick Margarine. Choose a small amount of regular butter or soft spread over stick-shaped margarine when topping foods or baking. “Margarine is usually loaded with trans fat”. Don’t forget that stick margarine is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check. Jarred Tomato Sauce. It’s easy to forget sources of sugar when you’re making recipes that aren’t traditionally considered sweet, but they do exist. Tomato sauce is a big culprit. “Make your own, because the store stuff has a ton of sugar.” Bacon. Noshing on bacon as a side for breakfast, as a topping for salads, or as an addition to your sandwich? Bad habit. “I know it’s only 45 calories a strip, but it is really high in fat, sodium, and the preservative sodium nitrate”. Veggies or a few nuts are better options for a crunch, and won’t create such problems for your heart and digestive system. You’re better off avoiding it, but if you must have a little bacon? “Stick to half a strip to crumble on foods like salads and sandwiches,”. Maraschino Cherries. This preserved fruit might turn up in your cocktail or on your sundae. Start choosing the real deal over sugar-packaged, processed maraschino cherries. “These have artificial colors, like red-40 and red-3 dyes, that add no nutritional value”. Soy Sauce. Soy sauce is low in calories and has some good vitamins and minerals like riboflavin and vitamin B-6, but the extremely high sodium content will leave you bloated and at risk for conditions like hypertension. “There are so many low-sodium, lighter soy sauce options, there’s no reason to buy the regular stuff anymore”. Yet she still recommends using the light stuff sparingly. “A tablespoon of the low-sodium soy sauce is about 600 milligrams of sodium instead of 900, so it is less but not none.” What’s your favorite advice and experience? Please leave a comment below and share! #eat #Food #bad #health #fitness Please like us on Facebook and follow us on Twitter for all the updates and news |
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