Are you dieting but cannot seem to shake off as much weight as you want? Chances are you are probably sabotaging yourself despite your hard work. Making the wrong dieting choices can see you take in more calories than you think. So, what is the right way of dieting? Well, a good place to start would know what not to do. Check out this list of 6 mistakes people make with their diet that stop them from losing weight.
#1: Skipping Meals:
Most dieters think that skipping a meal helps to cut back the number of calories taken in during the course of the day. The truth however is that skipping a meal leaves you hungry, setting you up to eat more lately on. It is essential that you eat at least 3 meals a day even when on a diet. Just make sure the meals are healthy and low in calories.
#2: Eating Too Much of Healthy Foods:
While this may sound strange, eating copious amounts of healthy foods can actually up your calorie intake. Just because a certain food is considered healthy does not mean that it has zero calories. So, serving of salad is healthier than a plate of chips, but that does mean you can eat as much salad as you want. Keep in mind that portion control is still necessary even when you are eating healthy foods to lose weight.
#3: Taking Supper Early:
Unless you are an early sleeper, it is wise to avoid having your supper well before bedtime. Eating early and then spending the next 5 or more hours awake will see your body use up all the fuel from the ingested food and then demand for more. Dieticians recommend to eat no less than 2 to 3 hours before turning in for the night. This will lessen the chances of you being hit by nightly hunger pangs that will cause you to break your diet. For more details visit our website.
#4: Avoiding Snacks at All Cost:
Contrary to popular belief, snacking in between meals does not automatically sabotage one’s diet. In fact, if done right, snacking can work to help a dieter drop more pounds. Snacking between meals fills up your stomach, causing you to eat less during meas. As a result, by end of the day you have consumed fewer calories than you would have without snacking. However, be very careful to not overdo it with the snacking, as that can easily ruin a good diet plan. A smart move is eating a light snack such as a serving of non-fat young hurt or a handful of strawberries 3 hours after or before a meal.
#5: Eating Fast:
The best diets can be destroyed simply by eating too fast. Slow eating sends the fullness signal faster than fast eating. Eating fast poses a risk of overeating. Regardless of how busy you are, be sure to set aside enough time for eating.
#6: Drinking Too Many Calories:
While dieters obsess over their calorie intake, they often tend to overlook the calories that are ingested through drinks. Coffee, smoothes, juices, tea, sodas, and even alcohol all have significant calories that can contribute to weight gain if overlooked. This is why it is important to factor in the drinks you normally take when creating a weight loss diet.
There is no such thing as a perfect diet with sure-proof results, knowing what to avoid when dieting can get you one step closer to enjoying a successful weight loss. Don’t make these mistakes and you will improve the results from your weight loss diet.
Ever since wearable fitness trackers came out, this has been a debate. Is a fitness tracker necessary if you have a smartphone with a fitness app installed? The answer is it depends. Specifically, on these three things:
How you plan to use it: Unless you have your smartphone with you all day long, including bouncing up and down in your pocket when you are out running, it will not record steps. With a wearable fitness tracker, like any in the Fitbit® line, each move is tracked and counted. Just synch once a day with your smartphone to see all the data it collected during the day.
Another disadvantage of using your smartphone to track fitness is battery life. With a fitness app running in the background, the life of a battery charge is severely shortened. With most FitBit® devices, they can go four or five days between charges.
Where you plan to use it: Most smartphones are not waterproof, so taking them in the pool (plus where would you keep it!) is not a viable option. The new FitBit® Flex 2 is fully waterproof down to 30 feet, so it records activity while even exercising in the pool. Most serious joggers do not carry their smartphone with them while out running, so if using just a smartphone app, their running steps would not be captured. Wrist-worn FitBit® fitness trackers capture each step taken so you get an accurate picture of your fitness activity for the day.
What you want to track: Two common measurements people are now tracking are heart rate and sleep, both of which are not trackable using most smartphones. However three models in the Fitbit® line track this data (Charge 2, Blaze and Surge)
Heart Rate – Monitoring heart rate is important as you want to get your heart rate up into the target heart rate zone (220 – age times 70% to 80%) for maximum fitness benefit while at the same time not overworking your heart. The PurePulse® feature on all three models noted above not only heart rate but also heart rate zones so you can see the benefit you are getting at a certain heart rate.
Sleep Monitoring – Not only will these trackers tell you how long you slept but also how well by tracking how many times you were awake and or restless. You can even set a wake-up alarm that will vibrate on your wrist when it is time to get up.
While smartphones can do some of the same things as wrist-worn fitness trackers, they usually cannot do them as efficiently or as comfortably. The best combination is to use both – track data with a FitBit®, and analyze the downloaded data in the FitBit® app on your smartphone.
March brings with it the promise of warm and sunny days because it is the vernal equinox. Earth spins a winter frostbitten cheek toward springtime when animals are waking up from their long winter sleep to come out of hibernation and flowers poke their heads out of a defrosting earth to greet the sun.
The American poet George Washington Wright Houghton writes “In come the March winds, they blow and blow, they sweep up the brown leaves, that green ones may grow”, captivating our imagination and excitement as we look forward to spring.
March enters with bluster after the hectic rush of the New Year. But, before we enter the mid-year slump, now is a great time to re-evaluate goals, re-write our to-do lists to see if we are still on track to have your best year yet.
So before begin spring cleaning or playing outside in the beautiful weather, take a moment to read this issue. I think you’ll find it informative and helpful. So without further ado, let’s begin!
Myths, false information and folklore have created confusion about things that affect decisions in our daily lives. One thing that is true, however, is that fruits and vegetables are healthful foods.
Here are the top five myths about fruits and vegetables and the facts that can help you stay healthy.
Myth 1: Fresh is best.
Fact: Unless you eat them, you don’t get the benefits of fruits and vegetables, so try what fits best into your lifestyle: fresh, frozen, canned, dried or 100 percent juice. If you’re going to cook them anyway or want them fast, think of canned and frozen.
Myth 2: Organic is more nutritious.
Fact: Organic fruits and vegetables have not been proven to be more nutritious than traditionally harvested fruits and vegetables.
Myth 3: Potatoes and other starchy vegetables are fattening.
Fact: A plain medium potato, with no fattening toppings, may actually aide in weight loss and maintenance. Potatoes are an excellent source of vitamin C, a good source of fiber and are one of the largest sources of potassium, per serving, of all fruits and vegetables.
Myth 4: Dietary supplements are necessary for health.
Fact: Fruits and vegetables have hundreds of active compounds with a long list of health benefits, which haven’t been able to be replicated with supplements. Antioxidants in fruits and vegetables are most beneficial when acquired through whole food consumption.
Myth 5: Fruits and vegetables are expensive.
Fact: Fruits and vegetables can be included in a healthy diet, even on a budget. According to the USDA, most adults can meet the fruit and vegetable recommendation for less than $2.50 per day.
Most Americans do not consume enough fruits and vegetables to meet recommendations in the 2015-2020 Dietary Guidelines for Americans. Many consumers perceive these foods to be expensive. The United States Department of Agriculture estimates the average price at retail stores of a pound and an edible cup-equivalent (or for juices, a pint and an edible cup-equivalent) of 156 commonly consumed fresh and processed fruits and vegetables and find that in 2013, a consumer on a 2,000-calorie diet could satisfy Federal fruit and vegetable recommendations for $2.10 to $2.60 per day.
The USDA also finds that a family of four could purchase a sufficient variety of fruits and vegetables to meet those same guidelines with a limited budget, based on the U.S. Department of Agriculture’s Thrifty Food Plan (TFP). However, this would require the household to allocate a much larger share of its overall food budget to fruits and vegetables and a smaller share to foods high in solid fats, added sugars, and sodium. For more details please visit MD Laser and Cosmetics website.
It’s been proven many times over that exercising can help you look and feel younger, but exactly what kind of exercises should you be doing? Broken down into two broad categories, it should be a mix of cardio and strength training.
Doing anything that raises your heart rate qualifies as cardio training. So whether you ride a bike, walk, jog, play tennis or swim laps, all of it gets your blood flowing faster. This gets more oxygen to your cells and more carbon dioxide out.
In a study done at McMaster University in Ontario Canada, researchers had one group of mice run in a wheel while the other group did nothing for exercise. What they found in the group that exercised is that every aspect of their health and appearance improved versus the control group that did nothing.
But that was only part of the story; they also found that the control group’s fur started graying and balding. In the group that exercised, their fur did not gray, nor did they experience balding.
In another study – this time on humans -the doctor then took another skin sample from each and did a comparison study after 3 months of exercise. Importance of exercise was demonstrated in a published study by the National Institute of Health linking skin health to exercise and diet. What he found was the group that exercised had improved skin; both their inner and outer layers had significantly improved. So much so that he concluded their skin was of the same age as a 40-year old.
As we age, we lose bone density, muscle mass, and tone. By using light weights or resistance bands, but doing many repetitions, you can slow the loss of bone, keep muscle tone and maintain mass. Heck, you can even build muscle mass after age 65 with the right program!
The second aspect of looking and feeling younger is eating the right foods. Stay away from fast and processed foods, and diet soda.
Instead, focus on eating lean meats and fish, whole grains, nuts, and fresh fruits and vegetables. Each of these foods adds something special to your diet, so to have a complete nutrient plan you need some from each group.
The other half of eating right is portion control. As we get older, our metabolism starts to slow down, so we don’t need as much food as we once did to maintain our current weight. Read labels to see how much a portion really is as packaging can leading you into eating more than one serving.
Doing cardio, strength training and eating right is as close to the fountain of youth as anything we have. Exercising on a consistent basis not only increases endurance and stamina, but it improves muscle tone and skin. With exercise and healthy eating, you’ll look years younger than you really are, have more energy and in general feel better and have a more youthful outlook on life.
A big step toward eating better lunches can be to fill half your plate with fruits and veggies. There are several powerful vegetables one can add to improve your health according to WebMD. Here are hints on how:
- Add fruit and nuts to salad; top with a low-fat dressing.
- Add chopped tomatoes, pineapple or avocado to tuna and chicken salad.
- Create fruit skewers with sliced pineapple, cantaloupe or bananas dipped in lemon juice and toothpicks. Pack low-fat yogurt for dipping.
- Spread peanut butter over a whole grain tortilla; top with crushed whole grain cereal and a whole banana. Roll up and enjoy.
- Serve a delicious pineapple salsa with leftover grilled chicken, pork or as a healthy dip with fresh veggies and low-fat chips. Combine chopped fresh pineapple, red and green bell peppers, sweet onion slivers, lemon juice, fresh cilantro and one seeded finely chopped jalapeño. Each serving provides a boost of vitamins C and A.
- Stir in canned beans and fresh chopped tomatoes to low-sodium canned soup for a heartier lunch.
- Tomato and part-skim mozzarella chunks drizzled with a bit of olive oil and balsamic vinegar is always a hit.
- Stuff whole grain pita with veggies and beans or fruits and nuts. Top with low-fat yogurt.
- Mix chopped tomatoes and herbs with cottage cheese for a dose of calcium, vitamin C and fiber or add chopped pineapple and banana to cottage cheese for a naturally sweet after-lunch treat.
Another cold and flu season has arrived, and it’s nearly impossible not to be affected. According to the Centers for Disease Control and Prevention, adults have an average of two to three colds a year, and children have even more. And when one family member catches a cold, it’s likely the rest of the family will follow suit.
While there’s no universal cure for a cold, there are ways to help you feel comforted while you’re sick. Put on your softest PJs, snuggle under the covers and read these tips for staying comfortable this cold and flu season:
- Stay hydrated. Water, juice, clear broth, warm apple juice or warm lemon water with honey can help loosen congestion and prevent dehydration. Avoid alcohol, coffee and caffeinated sodas, which can further dehydrate you when you’re sick.
- Soothe a sore nose. Noses can turn sore and red from tissue blowing, so use a soft, soothing tissue. Those with aloe may feel especially gentle. Don’t use pre-moistened wipes like diaper wipes or ones for removing makeup, as they contain fragrance, detergents, or other chemicals that may further irritate cracked, dry skin,
- Acetaminophen and ibuprofen can ease your aches and pains. If your head hurts, dimming the lights and placing a cool gel mask over your eyes can be extremely relaxing. And if you are feeling chilled, try snuggling with a heated blanket.
- If you have a sore throat, try ice chips, sore throat sprays, or lozenges, to soothe your sore throat pain. And don’t forget the ultimate comfort food for colds—chicken soup—which can help ease sore throat pain. Tea with honey is another good option.
- Try to keep your mind off being sick with family board games, playing cards, coloring books, crossword puzzles and the like. Watch your favorite movie or show, or listen to soothing music.
- Another way to pass the time is to take a relaxing bath. Add some Epsom salts to help with body aches and lavender oil to feel more calm and tranquil.
- Lastly, be sure to get plenty of rest. While eight hours is the recommended amount of sleep for most each night, go to bed even earlier when you’re sick, and be sure to nap throughout the day. Soft cotton sheets will help your body breathe more in bed, especially if you have a fever.
How To Protect Yourself From Future Colds
While most people recover from a cold within 7 to 10 days, it can spread from infected people to others through the air and close personal contact, such as shaking hands, or touching infected surfaces, like door handles or sink faucets.
Here are some tips to avoid catching a cold, whether it’s your first time or third:
- Wash your hands often with soap and water. Wash them for 20 seconds and help young children do the same. If soap and water are not available, use an alcohol-based hand sanitizer.
- Avoid touching your eyes, nose, and mouth with unwashed hands.
- Stay away from people who are sick.
- Take zinc supplement to boost your immune system.
Your chances of developing heart disease come down to the number of risk factors you have for it. The more factors, the higher the chance of getting it. Let’s take a look at 10 of the most common risk factors of heart disease:
- Heart Blood Pressure
- Diabetes and prediabetes
- Being overweight or obese
- Being physically inactive
- Unhealthy Diet
- High blood cholesterol
- A family history of early heart disease
- History of preeclampsia in pregnancy
If you have a propensity toward high blood pressure, high cholesterol or diabetes, it may be genetic-related but even so, all three are controllable with the proper diet, exercise, and medication. Keeping them in check will lower your chances of contracting heart disease, however, you first have to know your numbers.
How does your blood pressure, cholesterol and blood sugar stack up against the standards for each bodily vital? Getting an annual health check-up, will let you know your numbers, and help your doctor to prescribe treatment to get high numbers back where they should be.
As far as the risk factors of smoking, overweight, being sedentary and eating an unhealthy diet, all of these are also completely within your control. There are several programs available at your local pharmacy to help you overcome smoking, but none of them will work unless you are mentally prepared to quit.
Becoming more active by exercising and eating a healthy diet, the weight you want to lose will start coming off. Here again, losing weight, exercising and eating healthy are all things you have to want to do to improve your health and longevity … not the things others want you to do.
As long as you are at the doctor getting checked out, ask for your doctor’s advice on quitting smoking, losing weight, getting more exercise and eating a more healthy diet. All you need is the will and a plan to overcome them and those risk factors will be at or close to zero.
With all of the risk factors except the last three in your control, you have greatly reduced your risk of heart disease and lowered your chances of having a heart-related event. While you can’t control the last three factors, you can have an effect on the other seven.
Start taking the steps to lower your risk of heart disease today. Tomorrow may be too late to get a second chance.
Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease.
The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions. Communities, health professionals, and families can work together to create opportunities for people to make healthier choices. You can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease.
Celebrate National Wear Red Day to raise awareness about women and heart disease. Encourage everyone in your community to wear red on February 1, 2019. Visit Go Red for Women for more information. Host an American Heart Month event at a local school, health center, or library. Spread the word about strategies for preventing heart disease and encourage people to live heart-healthy lives. Spread the word about strategies for preventing heart disease and encourage people to live heart-healthy lives.
A few ideas: Encourage families to make small changes, like using spices to season their food instead of salt. Motivate teachers and administrators to make physical activity a part of the school day. This can help students start good habits early. Ask doctors and nurses to be leaders in their communities by speaking out about ways to prevent heart disease.
Sounds crazy but, most studies show drinking water does boost your metabolism but by how much? According to a 2003 study published in the Journal of Clinical Endocrinology, participants showed a 30 percent metabolic increase that lasted between 10 and 40 minutes after drinking two cups of water. By drinking the recommended 8 cups per day, you would burn an additional 96 calories. Other studies support these finding, just not to this great of an extent.
Keep in mind, drinking water alone will not increase your metabolism enough to show any appreciable weight loss, but when added to your other weight loss efforts it will help, plus it will keep you from being dehydrated – a major nemesis to weight loss.
If keeping hydrated is part of a weight loss strategy, then why do 22 percent of us not get our 8 glasses per day? Because we falsely use thirst as our guide to drink.
Most studies have found that by the time you feel thirsty, you have already lost 2 percent of the water in your body. While that might not sound like much, it is huge when our body is made up of at least 50 percent water.
Tricks to increase your water consumption
There are a few hacks you can use to get the most metabolic increase from the water you drink:
Drink it cold: When you drink something cold, the body has to work harder to warm the liquid up to body core temperature. The warming process burns additional calories over drinking tepid to lukewarm water – water that is closer to body core temperature.
Add lemon to it: Adding lemon to your water does a couple of things – 1) it makes your water taste better and 2) one lemon has up to 40 percent of your daily requirement of vitamin C and provides the replacement of the electrolytes potassium, magnesium, sodium, and calcium lost during an exercise workout. All with the addition of only 15 calories.
Put a day’s worth of water in a pitcher: It is easy to lose track of how much (or how little) water you drink in a day. An easy way is to fill a pitcher with 64 ounces of water, add the juice of one lemon and put it in the refrigerator. All three hacks accomplished at once. Periodically throughout the day get a glass of water from the pitcher. Make sure it is empty by the end of the day.
Drinking an adequate amount of water not only speeds up your metabolism but is so important for good health. Make it a part of your daily regimen so that you ensure you are getting enough.
The short answer is “It depends!” because how fast you get into shape is directly relevant to your present physical condition and how fast your body reacts to physical conditioning. For example, someone 10 pounds overweight, but with no physical limitations, will get in shape a lot faster than someone 50 pounds overweight with Type II diabetes and bad knees.
Not only will it take the second individual longer to get in shape, but s/he will also need to use a different strategy. And the reality is the second person may never get to the fitness level of the first one. But it is not a competition, it is individual and doing anything is better than doing nothing.
Getting fit after years of inactivity is like taking a car out for a drive after it has been set for ten years. If you are a car aficionado, you know you wouldn’t get in it and see how fast you could max out the r.p.ms in every gear. You would baby it along and gradually get it up to speed. The body after years of “non-use” is the same way.
You want to start slow and gradually work your way up the fitness ladder. The American Heart Association recommends a good place to start is exercise three to four times per week, 30 to 60 minutes each time, with a target heart rate of 50% to 60% of your maximum heart rate. To calculate your maximum heart rate take 220 – your age (for men) or 226 – your age (for women).
For example, the maximum heart rate for a 50-year-old man would be 170. Sixty percent of that figure would be 102 beats per minute. Increase your level of activity over a 6-week period eventually getting your target heart rate up to 70 to 80% (80% would be 136).
A good place to start is with a mix of cardio and strength training. Walking, running, playing tennis, biking and swimming are all good cardio activities that will get your heart rate up to your target range. Of course before starting your exercise routine, be sure to warm-up with stretching both before and after working out.
If you have bad knees, then substitute an elliptical trainer for walking or running and don’t even think of playing tennis. With either cardio or strength training, adjust time/intensity and weight/repetitions to keep your heart rate in the appropriate range. With strength training, start out with light on weight and repetitions and work up.
The other half of getting fit is eating right. While you are at the doctor getting checked out to see if you are fit enough to start an exercise program, also ask about a nutrition plan. It will be different for you if you have to lose a lot of weight than it would be if you are already at the proper weight for your height and age.
Getting fit is about setting a goal and then gradually working up to reach that goal. Trying to reach your goal as quickly as possible is just asking for a debilitating injury which could set you back months.