Motivational Tip of the Day

The Mediterranean Diet.....Reduces Cancer, Improves Heart Health plus Many More Benefits

8 Ways to Follow the Mediterranean Diet for Better Health

Find out the 8 secrets of the Mediterranean diet and how to eat to reap the health benefits of the Mediterranean Diet.

Perhaps the world’s healthiest diet, the Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean sources of protein—over red meat, which contains more saturated fat. Red wine is consumed regularly but in moderate amounts.
Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease

 

Tip 1: Replace butter and margarine with healthy oils as often as possible. 

Use olive oil—a good source of heart-healthy monounsaturated fats—as your primary fat for cooking and baking. A high-quality extra-virgin olive oil seasoned with balsamic vinegar is delicious for dipping bread and is a healthier alternative to butter (which is rich in the saturated fats associated with increased risk of heart disease). Other plant-based oils, such as canola or walnut oil, are also rich in heart-healthy monounsaturated and beneficial omega-3 fatty acids.

Tip 2: Switch up your proteins.

Swap out most of your red meat and get your protein from skinless chicken and turkey, fish, beans, nuts and other plants. By displacing red meat, you’ll lower your saturated-fat intake. Start by making a few small changes. Aim to eat fish of any kind—except for fried, of course—twice a week. Fatty fish, such as salmon or tuna are especially good choices: they are rich in omega-3s, a type of polyunsaturated fat, linked with improved heart health. Make the focus of the meal whole grains and vegetables and think of meat as a flavoring; for example, use a little diced pancetta in a tomato sauce for pasta. If you do have a hankering for a steak, it’s OK to indulge—just do so occasionally, choose a lean cut, like top loin, sirloin, flank steak and strip steak, and limit your portion size to 3 to 4 ounces.

 

Tip 3: Eat veggies all day long. 

 Most people don’t get enough! Aim for 3 to 8 servings of vegetables a day. A serving size is 1/2 to 2 cups depending on the vegetable. Pick vegetables in a variety of colors to get a range of antioxidants and vitamins. Start your day out with a spinach and Cheddar omelet, have a bowl of vegetable soup for lunch and have roasted carrots and a green salad for dinner. Big green salads are a great way to include several vegetable servings at once, so treat yourself to one daily.

 

 

 Tip 5: Snack on nuts, seeds or low-fat cheese or dairy instead of processed snack foods. 

Snack on a handful of almonds, walnuts or sunflower seeds in place of chips, cookies or other processed snack foods, which are often loaded with sugars, saturated fat and trans fats. Calcium-rich low-fat cheese or low-fat and nonfat plain yogurt with fresh fruit are other healthy and portable snacks.

Tip 6: Enjoy fruit for dessert. 

 Generally a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. If it helps you to eat more, add a little sugar—drizzle slices of pear with honey or sprinkle a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Lots of grocery stores stock exotic fruit—pick a new one to try each week and expand your fruit horizons.

 Tip 7: If you drink, moderate your consumption to no more than a glass or two with a meal. 

 Research indicates that people who drink moderately are less likely to have heart disease than those who abstain. Alcohol appears to raise “good” HDL cholesterol. Wine, in particular, “thins” the blood (making it less prone to clotting) and also contains antioxidants that prevent your arteries from taking up LDL cholesterol, a process that can lead to plaque buildup. Remember, “1 drink” equals 12 ounces of beer, 5 ounces of wine or 11/2 ounces of liquor

Tip 8: Set aside enough time to savor every bite. 

 Eating like a Mediterranean is as much lifestyle as it is diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you’re eating. Not only will you enjoy your company and your food, eating slowly allows you to tune in to your body’s hunger and fullness signals. You’re more apt to eat just until you’re satisfied than until you’re busting-at-the-seams full.




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Motivational Tip of the Day

7 Risks of Low-Fat Diets - Part Two..with crucial health implications

1. Poor Brain Function

The brain is largely made up of fat and requires a steady stream of fatty acids to perform optimally. There seems to especially be a special protective factor when it comes to cholesterol and the brain. Cholesterol has an important role as a critical brain nutrient, essential to the function of neurons and neurotransmitters, so despite what most people think, low cholesterol levels can be worse than high. The brain basically requires a high amount of cholesterol as a source of fuel or energy, but since brain neurons themselves cannot generate significant amounts of cholesterol on their own, we must get our required cholesterol from our diets to feel our best and remain “sharp.”

Research shows that people who have the highest cholesterol level intakes usually perform better on cognitive tests than those with lower levels. According to results from the benchmark 2005 Framingham study, “lower naturally occurring total cholesterol levels are associated with poor performance on cognitive measures including abstract reasoning, attention/concentration, word fluency, and executive functioning.”

This means that a major low-fat diet risk includes poor job performance, low energy, changes in your mood, “brain fog” and so on. This is why some of the best brain foods to boost focus and memory actually have high levels of healthy fats.

2. Compromised Heart Health

While we’ve been led to believe the opposite for many years, research continues to confirm that heart disease (including coronary artery disease, the leading cause of heart attacks) likely has much more do with inflammation — which is at the root of most diseases — than from high fat or cholesterol intake. This means that an inflammatory diet including lots of sugar, refined carbs, low-quality proteins and processed vegetable oils is actually more threatening to your heart that a diet high in fat — even saturated fat. It’s much more beneficial for your heart to eat anti-inflammatory foods that contain healthy fats.

Beneficial effects of monounsaturated fats on heart health are especially supported by clinical studies. Consumption of dietary MUFAs promotes healthy blood lipid profiles, lowers cholesterol levels naturally, mediates blood pressure, improves insulin sensitivity and regulates glucose levels
Think about it this way: The glorified Mediterranean-style diet that is high in fats from extra-virgin olive oil, nuts and fish exceeds over 40 percent of calories coming from fat. This is well above the government’s recommendation to keep fat intake between 20 percent to 30 percent of total calories. And yes the Mediterranean diet has been shown to significantly reduce cardiovascular disease, diabetes and long-term weight gain.

But what about saturated fat intake and heart disease? Here’s the truth about saturated fat: If you’re worried about saturated fat causing heart attacks, strokes and heart disease, know that evidence that saturated fat leads to heart disease is weak at best.

Some studies do show that increased saturated-fat intake can raise cholesterol levels, but there hasn’t been a strong relationship between cholesterol levels and heart disease proven. Some studies on low-carbohydrate diets, which usually have higher levels of saturated fats actually, suggest that they don’t raise blood cholesterol and can even be beneficial on cardiovascular disease risk markers like triglyceride levels.

3. Hormone Imbalances (Including Sex Hormones Testosterone and Estrogen)

Eating enough fats is one of the most important things you can do to balance hormones naturally. Cholesterol and other fats play a fundamental part in building cellular membranes and hormones. Certain kinds of fats, including cholesterol, also act like antioxidants and precursors to some important brain-supporting molecules and neurotransmitters. These include vitamin D (which actually acts more like a hormone in the body more so than a vitamin) along with other hormones like testosterone and estrogen.

One scary low-fat diet risk is an increased risk for infertility and other hormonal issues in women. Some studies have found that low-fat diets raise the risk of menstrual problems and difficulty getting pregnant. For example, a 2007 study conducted by the Department of Nutrition and Harvard School of Public Health found that high intake of low-fat dairy foods may increase the risk of infertility whereas intake of high-fat dairy foods may decrease this risk.

4. Weight Gain and Overeating

Look at any of the recent research involving weight gain (or loss) and fat intake, and you’ll quickly realize the established relationship between fat intake, your hormones and weight fluctuations. We know that many people who go on “diets” tend to gain back all of the weight shortly after. Why does this happen?

One explanation is that weight loss elicits biological adaptations that result in a decline in energy expenditure (adaptive thermogenesis) and an increase in hunger, both of which promote weight regain. But certain studies have found that a higher-fat diet with lower carbs can help prevent this from happening. On top on that, most people find that diets higher in fat are more satiating and turn off hunger signals and appetite much more so than lower-fat diets do. This is because fats turn on your fat-burning switch by impacting ghrelin hormone levels.
One study published in the Journal of the American Medical Association in 2012 examined the effects of three popular diets on a group of overweight or obese young adults. The study’s participants tried each of the different diets for a one-month period so researchers could compare the effects.

The three diets provided the same number of calories but differed in proportions of fat, protein and carbohydrates. The “low-fat diet” had 60 percent of total calories coming from carbohydrates, 20 percent from fat and 20 percent from protein. The “low-glycemic diet” had 40 percent of the calories coming from carbohydrates, 40 percent from fat and 20 percent from protein. Finally, the third “low-carb diet” had just 10 percent of the calories coming from carbohydrates, 60 percent from fat and 30 percent from protein.

Make no mistake about it, the low-carb diet featured a lot more fat than a person eating the Standard American Diet is used to. In fact, the average American probably eats something similar to the “low-fat diet” ratio that is highest in carbs.

What were the results after comparing the three diets? Those on the low-carb, high-fat diet burned the most calories and also improved their insulin sensitivity best during the four-week period. Measures of resting energy expenditure (REE) and total energy expenditure (TEE), which really means the amount of calories someone burns each day, were the lowest in the low-fat diet group, intermediate with the low–glycemic index group and the highest in the low-carbohydrate group.
According to the researchers, they believe that

Diets that aim to attenuate (lower) the increase in blood glucose levels after eating—specifically low–glycemic index (emphasizing carbohydrate source) and very low-carbohydrate (focusing on carbohydrate restriction) diets — have been hypothesized to have metabolic advantages. Reducing dietary glycemic load may elicit hormonal changes that improve the availability of metabolic fuels and thereby decrease hunger and voluntary food intake.

5. Higher Risk of Insulin Resistance and Diabetes

Clinical studies have shown us that excess weight gain and insulin (or blood sugar control) are highly connected, but we know that eating plenty of healthy fats is one of the keys to controlling insulin. Insulin is sometimes called our “fat-storing hormone.” It helps usher glucose into our cells, which lowers our blood sugar levels after a carbohydrate or sugar-containing meal.

It appears that different types of fat have different effects on insulin action. Given the importance of insulin resistance in the development of diabetes and heart disease, establishing appropriate levels of fat in the diet is an important clinical goal for lowering the “diabesity” epidemic. Studies that have examined the effects of various diets with different levels of fat are revealing in telling us that lower-fat, higher-carb diets might pose a higher risk for insulin resistance (and weight gain), although there’s still some debate as to what types of fats should be most emphasized as natural diabetes cures.

Epidemiological evidence and intervention studies clearly show that monounsaturated and polyunsaturated fatty acids improve insulin sensitivity through modifications in the composition of cell membranes. Substituting saturated fat with unsaturated fat seems to have beneficial effects on insulin sensitivity, although the clinical significance of fat quality alone is still unclear. Either way, we know that diets that are higher in fat tend to be lower in carbohydrates and sugar, which is beneficial for diabetes prevention.

There’s also some evidence that suggests that insulin resistance status may affect adherence to weight loss diets. It’s possible that people with existing insulin resistance might be more likely to give up a healthy diet and therefore experience less weight loss success. This seems to be especially true for people following low-fat diets — research shows diminished weight loss success in insulin-resistant women assigned to a low-fat diets compared to those assigned to a low-carbohydrate diets.

6. Higher Risk for Depression and Anxiety

Fatty acids play an important role in higher brain functions that control moods, so eating enough healthy fat sources is one key to following an anti-depression diet. Some neurotransmitters, such as endocannabinoids, are synthesized from fatty acids, suggesting that fatty acid metabolites derived from dietary fat can affect the central nervous system.

While it appears that trans-fat intake can raise depression risk, studies have found an inverse associations between consuming MUFA, PUFA and olive oil fats and depression risk. In other words, higher-fat diets might lower depression and other mental disorder risks. Research has shown, for example, that supplemental PUFAs and specifically omega-3 fatty acids in the diet cause significant improvement in depressive symptoms in humans. In fact, it’s now believed that use of omega-3 PUFA supplements is effective in treating patients with diagnosis of major depressive disorder.

7. Gut-Related Problems

Higher-fat, high-fiber diets are now correlated with a healthier gut environment, or microbiome. A diet with plenty of naturally occurring fatty acids and nutrients supplies the building blocks needed to nourish not only a healthy gut, but also a healthy brain, both of which are very connected — also known as the brain/body connection.

A diet that keeps blood sugar balanced keeps gut bacteria balanced, too. So this means that eating plenty of high-fiber plant foods (especially all vegetables) along with healthy fats feeds the good gut bacteria in the gut and produces the right balance needed to lower inflammation. One of the benefits of coconut oil is it can be especially protective over gut health and very easy to digest even for those with chronic digestive issues.

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7 Low-Fat Diet Risks You Need to Know About! - Part One

Fats are an essential nutrient and one of the primary energy sources for the body. They also play a big role in weight management, absorbing nutrients, maintaining healthy skin and hair, regulating body temperature, supporting immune function, insulating internal organs, and hormonal balance. 

You can see right off the bat why there are just so many low-fat diet risks to be aware of!

While a balanced diet that includes plenty of plant foods, like vegetables and some fruit, is key for long-term health, fats are actually needed to properly absorb the fat-soluble vitamins found in many plants — including vitamin A, D, E and K. Fats also make us feel satisfied after eating — which is not just a nice perk that should be overlooked.

Most healthy sources of fat are also ultimate fat-burning foods. Their ability to make our food taste good, turn off hunger and stop overeating has a lot to do with weight management.

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Why We Need Fats: The Low-Fat Diet Risks That May Surprise You

Fats in general have gotten a bad rap in our heart-healthy and fat-obsessed diet culture. For decades, we’ve been told to put fatty foods like coconuts, eggs, fatty cuts of meat and full-fat dairy in the “foods to avoid” category. Since the government’s 1980 Dietary Guidelines were established over 30 years ago, dietary policy has focused on reducing total fat in the American diet to no more than 30 percent of a person’s daily calories. And many of the most popular “diet plans” over the years have reduced fat to much lower levels than this.

Although we hear much more about healthy fats in the mainstream media today, anything high-fat still sets off alarm bells for most of us and raises concerns about packing on the pounds. Low-fat, diet and light products of all sorts continue to pack grocery store shelves — but what are the real risks of consuming these foods over the full-fat varieties?

Not all fats are created equally and not all affect the body in the same way. While processed and refined fats found in boxed foods and most restaurant fare can be harmful, other types of natural fats have beneficial, life-extending properties. When we miss out on fats in our diets, we can quickly find ourselves feeling tired, moody, constantly hungry, unable to kick cravings and resentful over our restrictive diets.

Some of the biggest arguments for including more fat in your diet boil down to fat’s ability to help control hormones, especially insulin. Low-fat diet risks include hormone imbalances and insulin resistance commonly linked to diabetes, weight gain, gut problems, cognitive disorders and more.

As famous fat advocate, doctor and author David Perlmutter, MD, puts it in his book “Brain Maker,”

For the greater part of the past 2.6 million years, our ancestors’ diets consisted of wild animals and seasonal fruits and vegetables. Today most people’s diets are centered on grains and carbs — many of which contain gut-blasting, microbiome-damaging gluten whose downstream effects reach the brain. Even setting aside the gluten factor, one of the main reasons that consuming too many grains and carbs is so harmful is that they spike blood sugar in ways other foods, such as fats, meat, fish, poultry, and vegetables, do not.

Basically, you can think of it this way: In place of fat, most people eat more carbohydrates. This also includes high-carb foods with plenty of sugar. Carbohydrates, including whole grains, have been positioned as the foundation of a healthy diet for decades (does 11 recommended daily servings of bread, cereal, rice and pasta ring a bell?), but in reality, they’re highly overconsumed today, contributing to a host of diseases.

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Tips for How to Lose the Baby Weight

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Motivational Tip of the Day

Need some motivation...try this for Size

9 Secrets of Successful Weight Maintenance

You lost the weight -- congratulations! 

Now it's time to shift your strategy to make it last.

Maintaining weight loss takes a different approach than losing the weight. You can do it, and you can make it easier by following advice from people who have been there and kept the pounds off for years, and even decades.

Surprise: It’s not all about food anymore.

1. They do it for themselves first.

"Your desire to maintain must be driven by something that's deeper and consistent with your own internal values," says Scott Kahan, MD, director of the National Center for Weight and Wellness.

Take some time to think about what's really important to you and how your weight ties into it. For example, you want to be there to see your grandkids grow up, or to take that biking vacation you've always wanted to do.

2. They prize exercise.

You could lose weight based on your diet alone. But to maintain weight loss, physical activity is an absolute must, says James O. Hill, PhD, co-founder of the National Weight Control Registry, a national database of more than 10,000 people who have lost an average of 66 pounds and kept it off an average of 5.5 years.

Most people in the registry move for about an hour a day, and walking is their preferred activity. If walking for 60 minutes straight sounds daunting, it's fine to break it up, or do something else you enjoy, Kahan says.

3. They get their baggage in check.

Many people turn to food when they're stressed. If that's you, learning new ways to handle your emotions is a must.

Experiment to find things that work for you. Some ideas: Get into your garden, go for a walk, torch stress (and calories) with a serious workout, do yoga to chill out, or connect with a friend.

Want more ideas? Consider booking a few sessions with a counselor who has experience working with people to overcome their emotional eating.

4. They don't go it alone.

If you're a lone wolf, it's time to join a pack. "Everybody needs some support, whether it's emotional or logistical, so you stay accountable," Hill says.
Try teaming up with family, friends, or co-workers, or sign up for a weight loss support group even if you're already at your goal weight, Kahan says. If you slimmed down with help from a dietitian or other expert, keep checking in with that person every now and then.

5. They limit their screen time.

Whether it's your tablet, phone, computer, or TV, screen time tends to be idle time. And let's face it: It's so easy to overeat while you're parked in front of a screen. So give yourself a curfew: You're only going watch or surf for a certain amount of time a day.
Consider this: The average American watches 28 hours of TV per week, but 62% of people in the National Weight Control Registry, who have all lost 30 pounds or more and kept it off for at least a year, watch 10 or fewer hours per week.

6. They step on the scale often.

Most people in the National Weight Control Registry weigh themselves regularly. In fact, research shows getting on the scales daily is a very effective strategy for those trying to maintain weight loss.
"It's not just weighing yourself that's important; it's having a plan for what to do if your weight exceeds the level you want it to be," Hill says.
In other words, you need to know how to take action promptly if you see those numbers starting to climb, whether that means trimming back on portion sizes or skipping dessert more often.

7. They eat breakfast.

Nearly 80% of people in the National Weight Control Registry eat breakfast. Breakfast isn't a magic meal. Weight loss depends on what you're eating and your overall calorie balance throughout the day.
One theory is that eating breakfast sets the tone for the rest of your day. So start out with something that gives you nutrients, not empty calories. For instance, you could have oatmeal topped with fruit and nuts, or low-fat yogurt with berries and granola, or an omelet loaded with veggies and some whole wheat toast on the side.

8. They favor fiber.

Make your diet rich in fiber. You get it from plant foods like vegetables, fruits, whole grains, beans, nuts, and legumes. Fiber helps you feel full, so you're less likely to overeat later on. And most Americans don't get enough of it.

People who eat plenty of fiber -- and who also get regular physical activity, eat fewer calories, and track their progress (such as by weighing themselves regularly or wearing a pedometer) -- are more likely to succeed at long-term weight maintenance.

9. They keep getting back on the wagon.

Vacations, holidays, and stressful life situations happen, and no one eats according to plan all the time. That's OK. The trick is to get back on course as soon as possible. Make it a learning experience, not a failure. Remember that you can move on from setbacks, and maintenance is a marathon, not a sprint.

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Healthy and Refreshing Summer Drink - Orange-Pomegranate Green Tea

Whether you’re giving up sodas or just want a refreshing dinner drink, this SkinnyLicious recipe takes only minutes and can easily be made for one or a house full.

 

 

 

Yields: 1 or 6 servings | Serving size: approx. 12 ounces | Calories: 112 | Total Fat: 0 g | Saturated Fats: 0 g | Trans Fats: 0 g | Cholesterol: 0 mg |Sodium: 2 mg | Carbohydrates: 26 g | Dietary Fiber: 2 g | Sugars: 21 g | Protein: 2 g | 

Ingredients

• 1/3 cup chilled green tea, no added sweeteners (home brewed is best)
• 1/2 cup freshly squeezed orange juice (O.J. in a carton will work if fresh oranges aren't available)
• 1/2 cup 100% pure pomegranate juice
• 1 lemon wedge
• 1 orange slice, garnish
• ice

Directions

Combine chilled tea and pomegranate juice in one glass, add a few cubes ice and pour in orange juice. Squeeze lemon into drink. This drink is especially pretty if you do not stir when pouring the orange juice. Add an orange slice to the side of the glass for garnish and pop in a straw!

This is a perfect dinner drink and a great replacement for sodas.

Note: To make this recipe for several, add to a half gallon pitcher:

2 cups chilled green tea, no added sweeteners (home brewed)

3 cups 100% pure pomegranate juice

3 cups freshly squeezed orange juice

6 orange or lemon slices, or 3 of each

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Trying To Lose Weight? Stay Away From Artificial Sweeteners

No-cal is no good way to get your sugar fix.

Satisfy your sweet tooth without calories? Artificial sweeteners give you all the benefits of sugar without the gut-busting consequences. It's the perfect win-win.
Except when it's not. Artificial sweeteners have been shrouded in controversy ever since saccharin, the first no-cal sweetener, was discovered in 1878. Even then, public health advocates questioned whether these lab-created sweeteners were truly safe; saccharin, after all, was discovered by a chemist working with coal tar, a carcinogenic material.

Nearly 150 years—and an infinite number of conflicting studies—later, the issue still isn't settled. The European Food Safety Administration, after an exhaustive review of the literature on aspartame, declared at the end of 2013 that the sweetener is safe at current exposure levels and doesn't cause cancer. The advocacy group Center for Science in the Public Interest, meanwhile, decried that decision as a total "whitewash."

So, to sweeten or not to sweeten? If your goal is to lose weight, these artificial sugars can help you drop calories. But like most inventions of the chemical and food industries, artificial sweeteners aren't living up to their promises. Cancer concerns aside, researchers are finding new reasons that these no-cal taste enhancers are posing undue health risks without fulfilling the promise of helping you lose weight. Here are seven…

1. They trick your taste buds.
Artificial sweeteners, even natural ones like stevia, which comes from an herb, are hundreds, sometimes thousands, of times sweeter than sugar, says Anne Alexander, editor of Prevention magazine and author of the new book, The Sugar Smart Diet. Sucralose, sold under the brand name Splenda, is 600 times sweeter than table sugar, and neotame, an emerging alternative to aspartame, is 7,000 times sweeter. Stevia is 200 to 300 times sweeter than table sugar. "And evidence suggests that exposing your taste buds to these high-intensity sweeteners makes them less receptive to natural sources of sweetness such as fruit," says Alexander. When your taste buds get dulled, you're more likely to seek out sweeter and sweeter foods.

2. They trick your gut.
Susan Swithers, PhD, professor of behavioral neuroscience at Purdue University and a leading researcher on artificial sweeteners, says that your gut gets confused when you eat zero-calorie-but-super-sweet artificial sweeteners. The sweet taste sends a signal to your gut that something high calorie is on its way, so your gut anticipates foods that do, in fact, have a high calorie count. But when those don't arrive, your gut doesn't utilize the foods efficiently, and that causes a cascading effect that interferes with your body's hunger signals.

3. They mess with your hormones.
Part of that cascading effect has to do with the hormone insulin. When you taste sweet foods, even if they have zero calories, your body still releases insulin as if you'd eaten sugar. Insulin leads to blood sugar spikes, which increase cravings. Swithers' research has also suggested that artificial sweeteners prevent your body from producing GLP-1, a hormone that controls blood sugar levels and feelings of satiety. Combined, the two haywire hormones could be causing you to feel hungrier and eat more.

4. They make you overeat.
It's not just a biochemical reaction that leads artificial sweeteners to pack on the pounds. Natasha Turner, ND, author of The Super-Charged Hormone Diet, says that artificially sweetened foods could trick you into overeating because of they way they feel in your mouth. "The taste and feel of food in our mouth influences our learned ability to match our caloric intake with our caloric need," she says. High fat, high sugar foods taste both sweet and dense, signaling to your brain that they're high calories. But artificially sweetened foods often have a thinner consistency and texture than sugar-sweetened foods and thus, aren't as satisfying. "Our natural ability to control how much we eat and, therefore, our body weight may be weakened when this natural link is impaired by consuming products that contain artificial sweeteners," she says.

5. They increase the risk of diabetes.
The two above, combined, could explain why a number of studies have found that diet soda drinkers are at an increased risk of developing type 2 diabetes. Researchers aren't clear as to why they're seeing this relationship, whether it's the fact that people eat other unhealthy foods that undo any calorie-saving effects of a no-calorie drink or if it's something biological related to the drinks' artificial sugars. But something is obviously amiss: A recent study from the University of Texas found that people who drank diet soda were 65 percent more likely to be overweight than people who drank no soda and, more bizarre, they were more likely to be overweight than people who drank regular soda.

6. They're polluting your water.
Artificial sweeteners are meant to be hearty—they're designed to withstand the harsh conditions of your body so they won't break down and add calories. Because they're so potent, they don't break down in the environment, when exposed to light, oxygen and microbes, either. In a 2009 study published in the journal Environmental Science & Technology, Swedish researchers detected sucralose and acesulfame K in treated wastewater, including samples that were pulled from a municipal water-supply source. They also noted that the artificial sweeteners hadn't degraded in wastewater sludge after a period of seven hours. Canadian researchers got the same results four years later; sucralose and acesulfame were found in each sample drawn from a river that collects wastewater from 33 different treatment plants.

7. They're genetically modified.
As if the preceding six reasons weren't enough to turn you off artificial sweeteners for good, here's one more: They're yet another source of genetically modified crops in your food. Artificial sweeteners such as sucralose, aspartame, neotame, and erythritol can all be made from corn, soy, or sugar beets. In the United States, the vast majority of those three crops have been genetically altered to resist or produce harmful pesticides.  

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Take Your Mom's Advice On Eating Your Greens.....

Motivational Tip of the Day

12 Ways to Jump-Start Your Metabolism

1. Use interval training to rev up your workout.

Walk for the same amount of time at the same intensity day in and day out and your body will get as bored with your workout as you do. Throw in some variety with interval training, which involves changing the intensity of your workout throughout your exercise session. Every 5 minutes of your walk, jog for 1 minute. Every 5 minutes of your bike ride, shift into a higher gear and pedal hard for a minute. If you swim, speed up every other length. You'll burn more calories in the same amount of time.

2. Fidget.

People who drum their fingers or bounce their knees burn at least 500 calories a day. That adds up to losing 1 lb a week.

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3. Keep a small squeeze ball with you and grip and squeeze it frequently during the day.

It's one of the few exercises you can do at any time. You'll build up the muscles in your hands - and muscle, wherever it is, burns a lot of calories.

4. Don't starve yourself.

Cutting out too many calories can backfire in more ways than one. Try to subsist on morsels and your metabolism will slow down so much that you'll not only stop losing weight, but you'll be lucky if you can peel yourself off the couch.

 

 5. Put five rubber bands around your wrist every morning.

That's how many 16-ounce bottles of water you should drink during the day to rev up your metabolism, helping to burn more calories. At least, that's what German researchers found when they got 14 participants to drink about 500 ml of water. The volunteers' metabolic rate - or how quickly they burned calories - jumped a third within 10 minutes of drinking the water and remained high for another 30 or 40 minutes. The researchers estimated that, over a year, increasing your water consumption by 1.5 litres a day would burn an extra 17,400 calories, or about 2.25 kg (5 lb) worth. Since much of the increased metabolic rate is due to the body's efforts to heat the liquid, make sure the water you're drinking is icy cold.

6. Turn up the heat with hot peppers.

Some studies show that very spicy foods can temporarily increase your metabolism. Specialist grocers often stock many different kinds of peppers. Buy one type a week and add some to various meals. Spice up your scrambled eggs with minced jalapeño, add a little fire to beef stew with half a Scotch bonnet pepper.

7. Exercise outside.

Maybe it's the fresh air, maybe it's the sunshine, but something about exercising out in the open makes you walk or run faster than doing the same exercise in the gym.

 

 

8. Eat five small meals throughout the day instead of three large meals.

You might think you should eat less often if you want to lose weight, but that's just not the case. By eating every few hours, you keep your metabolism fired up and ensure it doesn't slow down between meals in order to hang on to calories. A 'meal' can be as small as a cup of soup.

 

9. Sip a couple of cups of coffee throughout the day.

Studies find that the caffeine in coffee increases the rate at which your body burns calories. This does not mean, however, that you should order a fancy calorie-packed frappuccino. And skip the espresso if it makes you toss and turn at night.

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 10. Don't worry if you've been yo-yo dieting.

There's a myth that if you've spent your life losing and gaining the same 10 to 20 lb, your metabolism gets out of kilter and ends up slowing right down. Don't believe it. When researchers reviewed 43 studies on the topic, they found no difference in the metabolic rates of yo-yo dieters compared to those of everyone else.

11. Walk with intent - and intensity.

Burn more calories in the same amount of time with these strategies: 1. Swing your arms when you walk. You'll burn 5 to 10 per cent more calories. 2. Wear a weighted vest - another great way to burn calories. But leave the hand and ankle weights at home. They throw you off balance and could result in injury. 3. Walk on grass, sand or a gravel path instead of the road. It takes more muscle power to glide smoothly over these uneven surfaces (especially sand) than over asphalt. 4. Use walking poles. A U.S. study found that you get a much more intense workout than you would without the poles. 5. Walk along the shore of a river or lake with your ankles in the water. The resistance burns more calories and gives your muscles an added workout.

12. Increase the protein in your diet.

There is some evidence that if you increase your protein intake to the upper end of the recommended range (roughly 20 per cent of overall calories), the amount of energy you expend at rest will remain the same even while you're losing weight. Normally, as you lose weight, your body adjusts and you burn fewer calories at rest.

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Dieting...the light side :-)

Dance Away the Pounds: How to Lose 10 Pounds by Dancing

 You can lose ten pounds just by adding dancing to your life. It will require careful food monitoring, picking your moves carefully, music selection, managing your time, and planning a dance routine. It's important to remember that everyone's body is different, so you might lose weight slightly faster or slightly slower than someone else. Your weight loss will also depend on how much weight you have to lose. People with a higher body mass index or BMI are more likely to lose closer to 2-3 pounds a week whereas a person with a lower BMI or of older age may only lose 1-1.5 pounds a week. Here is a way to lose 10 pounds in 1-2 months through dancing and having fun.

Food Monitoring

It's important to avoid increasing your caloric intake when you start your dancing exercise program. If you add more calories, you'll either maintain or gain weight. Your body might want more calories because you'll be increasing your metabolism. You can count calories and use measuring cups and spoons or you can just make a log of exactly what you are eating and then replicate it in the weeks following. You can also focus on food groups and food exchanges to track your calories while eying amounts instead of measuring them. An ounce of chicken, for instance, is about the size of a deck of cards.

Managing Dance Time

To lose weight by dancing, you should strive for at least 20 minutes of time with an accelerated heart-rate at least 4-5 days a week. You should start with a 5 minute warm-up and end with a 5 minute cool-down which means 30 minutes, 4-5 times a week. Rather than watching the clock, manage your time through music as described in the next section. Set an alarm for your total dancing time on your cell phone or a clock that you can then hide. It will make the time go faster.


 Calorie Burning Dance Moves

The key to burning calories is to move your whole body. The best dance moves include the old standby move of a step with one foot and then bringing the other foot next to the first one and then going the opposite way. Add arm movements that go at least up to the shoulders and your heart will start pumping. You can also jog around the room. You'll be surprised how tired you get if you have your legs shoulder width apart and you just twist and alternate bending each leg with your arms doing the washing machine rotation movement at chest level. If you mix in leg lifts and knee lifts bringing your opposite elbow to the knee, you're really working your legs and abs. Then it's all about creativity and keeping moving. You can just gyrate and swing your arms like a mad person. No one needs to see you.

Music Selection

First find a free online metronome so you can determine music speeds. You can click on a certain number on the metronome and that should be the basic beat of the song. For your warm-up and cool down, you'll want music that's around 88 - 100. For your 20-minute full aerobic time, choose music that has a metronome marking between 108 - 112 for your step together dancing, and 104 for your leg lift dancing. Pick music you love that makes you feel happy

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Motivational Tip of the Day

What To Eat After a Weekend of Indulging

We have all been there; had one of those weekends that we wake up feeling guilty about on Monday morning. Whether you had a weekend trip away, a birthday or special occasion, or simply succumbed to your friend’s pleas to go out with them - Monday mornings aren’t always the fresh start to the week we had hoped for. Binge eating, drinking and no exercise can leave us feeling sluggish and guilty, so what are the best things to do?!

Firstly, let’s talk about the things you should not do: 

Skip Meals
Whilst it may be tempting to go a day without eating because you feel like you compensated enough during the weekend, this is one of the worst things you can do to your body. Skipping meals is only going to throw your body further out of whack by potentially slowing down your metabolism and activating stress hormones. These processes could cause your body to store excess fat.
Go on a Juice Cleanse
These are marketed as a ‘quick fix’ that will cleanse and detox your body after a weekend full of bad eating. Whilst this may seem like a good idea and the answers to all your problems, one very important thing you need to remember is this: you cannot detox your body any more than it already does itself. What this means is that your liver already does a very good job of cleansing your body, and there is very little that you can do to aid this with external sources. Juices are great to add to your daily meals for an added nutrient boost, but remember to keep the ingredients nutritious. Think lots of leafy greens and veggies.

So now that you know what NOT to do, here are my top tips on what you should do after a big weekend of indulging:
Water
In my opinion, the first thing you should do when you wake up is drink a large glass of water. You can add some fresh lemon into this to make it taste better and to help stimulate your digestion. After an indulging weekend, you should try to aim to drink plenty of water because eating excess salt and sugar over the course of the weekend may have left you a bit dehydrated. Have water with every meal and try to keep a water bottle with you, so that you can refill as soon as it becomes empty.

Breakfast Is Your Bestie
Whilst it may be tempting to skip meals today, that is one of the worst things you could do. Breakfast is one of the most important meals of the day, especially after a weekend of not-so-great eating. Instead of opting for something that will make you feel heavy, I would recommend to try to incorporate some protein and fibre into this meal so that can keep you going throughout the day. My top pick would be 2 eggs, scrambled, with a handful of baby spinach and a handful of chopped mushrooms, served with grilled asparagus spears and a cup of green tea.
Exercise
I know this isn’t what many of you want to be hearing, however, it is super important to jump straight back into your exercise routine after a heavy weekend. This is because the longer you leave it, the harder it will be to get back into. If you are one of those people who finds it hard to find the motivation just think of how good you can feel after, with all of your endorphins pumping! You also don’t need to do anything terribly strenuous like an intensive plyo circuit or boxing class, keep it simple by going for a light walk. Any sort of exercise can help you feel better and get your body back on track again.
Smart Lunch
Once again, stick to some form of protein and leafy greens. You can also add in some complex carbohydrates, but stay away from refined ones as they can cause your blood sugar levels to spike. Think brown rice, sweet potatoes and wholegrain breads and wraps. It is important to eat wholesome meals made with clean ingredients. For example, leafy greens are full of antioxidants and potassium, just what your body needs to feel better! A great lunch meal could be a piece of baked salmon with a squeeze of lemon and olive oil, served with some brown rice and broccolini or a baby spinach and kale salad.
Add Fibre Into The Mix
When you’ve had a weekend full of unhealthy eating, I recommend incorporating as much fibre into your meals as possible. Fruits, vegetables, and complex carbs such as sweet potato, brown rice and quinoa are great. These foods can help you get your digestion back on track and help keep you full in-between meals. Add a piece of protein to the mix and you have a great meal ready to go!

I hope these quick and easy tips have helped girls, remember never beat yourself up for having an ‘indulgent’ weekend. This is part of life and what’s life if you can’t enjoy it! Just remember to take care of your body and it will reward you!

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How to drop a dress size (in just five days)..Meal Plan and Shopping List

If you have a party or family gathering coming up and you want to know how to drop a dress size, we have a specially-devised diet plan that can help you to drop a dress size in just five days!

This five day low-fat, low-calorie plan is nutrient packed, so you'll be a dress-size smaller in less than a week! And don't worry about going hungry, there's a list of snacks to choose from too.

What is it?

A low-fat, nutritionally balanced five-day plan designed to leave you feeling and looking trim. Follow it exactly and you could lose enough weight to drop a dress size.

How does it work?

The meals in this diet plan are low fat and low calorie but still packed with nutrients so you'll lose weight without missing out on anything. There's plenty of fruit, veg and fibre in the meals that should fill you up.

Even if you do get peckish, there's a list of snacks to choose from. There's also a wide choice of breakfasts, lunches and dinners so you shouldn't get bored.

Who's it good for?

People who want to lose weight quickly for an event or party. People who don't like calorie counting, as long as you follow the meal plans, that's all been done for you.

What are the drawbacks?

It's a quick fix not a long-term solution so you could put back on any weight you lose after the plan.

What do you do?

Each day you should choose one breakfast, lunch and dinner. You're also allowed two snacks from the list below and you should aim to drink at least eight glasses of water.

Food plans

Breakfasts:

(Choose from one of the following every day - you can repeat!)

Meal 1. 30g (1oz) unsweetened muesli with 1tbsp natural yogurt and a handful of raspberries, 1 glass unsweetened orange juice.

Meal 2. 1 slice of wholemeal toast topped with 3 cherry tomatoes, sliced and grilled, 1 glass unsweetened fruit juice.

Meal 3. 2 small free-range eggs, poached and served on 1 slice of wholemeal toast.

Meal 4. Smoothie made from the juice of 1 large orange, 1 banana, 150ml (1/4pt) semi-skimmed milk, 1 small pot of natural yogurt and 1tsp clear honey. Whizz in a blender and serve.

Meal 5. 1 bagel, toasted and topped with 1tsp reduced fat cream cheese. Small bowl of strawberries.

You can tuck into 2 small free-range poached eggs served on 1 slice of wholemeal toast

Lunches:

(Choose from one of the following every day - you can repeat!)

Meal 1. Salad made with 1 small avocado, 1 tomato and 40g (1
1/2oz) reduced fat mozzarella, all sliced. Drizzle with 1tsp oil-free dressing, and serve with 2 wholegrain crackers.

Meal 2. 1 carton of fresh shop-bought vegetable soup, served with 1 wholemeal roll.

Meal 3. Open sandwich made with 1 slice of wholemeal bread, 2 slices of lean ham, rocket leaves and 2 tomatoes, sliced. 1 yogurt.

Meal 4. 1 jacket potato with 2tbsp low-fat cottage cheese, 1 orange.

Meal 5. 60g (2 1/4oz) shop-bought bean salad with 2 rice cakes, topped with low fat houmous, 1 apple

Unsure about jacket potato portion size? It should be no bigger than a computer mouse.

Dinners:

(Choose from one of the following every day - you can repeat!)

Meal 1. 1 medium salmon fillet, seasoned with lemon juice,
wrapped in foil and baked at 180°C (gas mark 4) for about 12 mins. Serve
with 100g (3 1/2oz) mixed vegetables, stir-fried in 1tsp olive oil.

Meal 2. Roast 1 chicken fillet with a small tin of plum tomatoes and mixed herbs at 190°C (at Gas 5) for 15-20 mins. Serve with 60g (2 1/4oz) each of broccoli and carrots, both steamed. 2 plums for dessert.

Meal 3. 2 lean beef sausages, grilled and served with 100g (4oz) green beans and 30g (1oz) sweet potato, mashed with 1tsp low-fat creme
fraiche.

Meal 4. 1 small lamb chop, grilled for 10-12 mins, and served with 60g (2 1/4oz) each of mangetout and sweetcorn, both steamed.

Meal 5. Chicken stir-fry made with 1 chicken breast, cut into
strips and fried in 1tbsp oil, with 4 mushrooms, 3 cherry tomatoes and a handful of mangetout, all sliced, and a handful of baby spinach. Serve
with 55g (2oz) of egg noodles, boiled.

 

 If you don't fancy cherry tomatoes then try a chicken stir-fry with peppers

Snacks:

(Choose from one of the following every day - you can repeat!)

1 piece fruit
1 yogurt
1 cereal bar
2 oatcakes with cottage cheese
3 squares of dark chocolate Split meals on our Diet Club Light Choices plan to have more snacks and stop you feeling peckish!

Shopping list

After lots of requests from goodtoknow users (we do listen to you!), here's a shopping list with all the ingredients you need for the Drop A Dress Size In Five Days Diet for you to print out and take to the shops with you. As the diet's only for five days, if the amount isn't stated, buy the smallest quantity you can. If you want to repeat it or carry on, there will be ingredients left over for you to use or simply buy bigger quantities.

Cereal
Box of unsweetened muesli
Cereal bars

Milk, dairy and eggs
Half a pint of semi-skimmed milk
Natural yogurt
Reduced-fat cream cheese
Reduced-fat mozzarella
Low-fat yogurt
Low-fat cottage cheese
Low-fat creme fraiche
Free-range eggs

Fruit
Fresh raspberries
Fresh strawberries
2 oranges
2 plums
1 banana
1 lemon

Drinks
Unsweetened orange juice

Bread
Loaf of wholemeal bread
Wholemeal rolls
Wholegrain crackers
Bagel

Vegetables/salad
Box of cherry tomatoes
Bag of rocket
2 tomatoes
1 avocado
1 sweet potato
1 large potato for baking
Broccoli
Carrots
Green beans
Mange tout
Mushrooms
Baby spinach
Oil-free salad dressing

Meat and fish
Packet of lean ham
2 lean beef sausages
1 chicken breast
1 chicken fillet
1 medium salmon fillet
1 lamb chop

Tinned items
Small tin of plum tomatoes
Small tin of sweetcorn

Pasta
Egg noodles

Soups
Fresh vegetable soup

Biscuits and snacks
Oatcakes
Dark chocolate bar

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