It’s that time of year again. That time when you hear young girls (or your friends or coworkers) saying, “Would you like to buy some Girl Scout cookies?” Whether you dread it, or look forward to it, largely depends on how you feel about cookies. Me? I love Girl Scout cookies. I am particularly partial to those Tagalongs/Peanut Butter Patties. My mouth begins to water just thinking about those butter cookies covered in soft peanut butter and coated with chocolate.
Given the opportunity, I know I could easily knock out a whole package in one sitting. Definitely not a good idea, especially since there are 150 calories and 8 grams of fat in just two cookies (one serving size). However, I am not about to give up my Girl Scout cookie fix. After all, it only comes around once a year. I’m not about to miss out and I am not about to suggest that you do either.
You can still have your favorite Girl Scout cookies. You just need to remember, as with any food, the importance of moderation. I know it is not always an easy thing to do. Pulling out one suggested serving size and putting the box away again is often a testament to sheer willpower! No question, it is challenging, but definitely not impossible.
At the risk of having you roll your eyes and stop reading this, I am going to say it. Breakfast is the most important meal of the day. I know, I know. You have heard it all before. Those of you who religiously eat breakfast are probably thinking what else could I possibly tell you that you don’t already know….probably not much. I’d probably be preaching to the choir.
I am hoping to convince a few of the non-believers amongst us. You know, those unconvinced folks that are likely smirking at the idea of having their minds changed on the subject. After all, you have not eaten breakfast up to this point, and you don’t intend to start.
I guess my question to all those anti-breakfasters out there would be, “why not?” What is your objection to eating breakfast?
It cannot be that you are afraid of taking in more calories and gaining weight. That could not be it because numerous studies have actually shown that eating breakfast helps weight loss and is an effective tool for controlling weight. When you eat breakfast regularly, you tend to eat fewer calories and less saturated fat and cholesterol throughout the day.
It cannot be an objection to eating the sugary cereals, donuts, and waffles typically associated with breakfast. Heck, I would object to that kind of breakfast too! However, I am sure you know there is a mountain of healthy alternatives such as whole grain rolls and muffins, hard-boiled eggs, low-fat yogurts and cottage cheeses, leans meats, and fruit smoothies.
Maybe you are one of those people who just cannot stomach food first thing in the morning. I understand that, but starting out with a glass of fruit juice, a dry piece of whole-grain toast or a piece of fruit can at least jump start your metabolism and ensure your body has fuel after going without anything for probably the last 6 to 12 hours. Knowing you can start with something small like juice or toast, and a few hours later eat a more nutritional snack when your stomach settles shouldn’t stand in your way of eating breakfast.
If these are not your objections to eating breakfast, then I bet it’s the old tried and true, “I don’t have time.” If that is your excuse, then I have a few suggestions that can help you overcome this one.
The other day I was talking to a friend in Illinois who was excited that the sun had finally come out after being MIA for the previous ten days. Living in California and getting a fair share of mild temperatures and sun even in winter, I often forget other parts of the country have to deal with waist-high snow, ice, below-zero temperatures, and long stretches of sunless days. Her excitement about finally seeing the sun got me thinking about a recent article I had read on the importance of Vitamin D.
Vitamin D is one of those vitamins that researchers are starting to eye more closely because of its health benefits. Several research studies in recent years seem to indicate it can potentially assist with everything from lessoning the severity of influenza symptoms to preventing and treating diabetes Type I and II. It has also been found to protect against certain cancers such as colon, prostate, and breast cancer, and play a role in preventing hypertension, osteoporosis, multiple sclerosis, schizophrenia, rickets and osteomalacia.
Let’s talk fat.For decades, we have heard that eating fatty foods were bad for us.In true “sky is falling” fashion, we concentrated on eliminating all fats from our diets instead of focusing on lowering or eliminating the truly harmful fats from our diets and keeping the good ones.Yes, there are actually good fats and our body needs these fats.
As a nation, we became obsessed with the idea of eating low-fat foods because we were told ingesting fatty foods contributed to everything from obesity and high blood pressure to heart disease and high cholesterol.Do not get me wrong, consuming large quantities of bad fats over one’s lifetime will cause major health programs, but not getting enough of the good fats can also cause health concerns.
Metabolism has a starring role when it comes to your health; it is the energy (calories) your body burns to maintain itself. Learn how to increase your metabolism, and you effectively use more energy, i.e. burn more calories.
The end, rather enjoyable result is that you lose weight. I often talk about one of the best ways to increase your metabolism and that is by exercising regularly. Lifting weights and resistance training are great ways to build muscle, and having more muscle mass means you will use more energy (i.e., burn more calories).
This time, I want to talk about another important component for keeping your metabolism high and that is your diet.By eating well-balanced meals made up of the right foods, you can provide your body with the right nutrition, which in turn, can keep your metabolic rate high. Foods high in protein and fiber, but low in fat are effective in boosting your metabolism. Foods high in protein generally take a longer time to breakdown, which means you burn more energy in the process.
High fiber foods work similarly to proteins, and can be tremendously helpful if you are trying to lose weight. You definitely cannot go wrong by including fresh fruits and vegetables, beans, and whole-grain breads in your diet.
If you were to name a food product that went from being touted as the next best thing since sliced bread to a food nightmare, soy would probably be at the top of the list.The American Soybean Association believes soybeans are a “miracle crop” and the world’s foremost provider of protein and oil.Several out-of-date (sounds better than delusional) websites also purport that soy promotes heart health and healthy bones, prevents cancer and lessens menopausal symptoms.However, a growing body of research runs contrary to these assertions, and instead suggests soy is one food product that should not have a starring role in your diet.
Trying to avoid soy or soy-based products is difficult.Sure, you can easily cut back on or eliminate soy products like milk, tofu, soy nuts, edamame, tempeh, and miso.You know what those foods are, but what about all those other foods that contain soy.Soy-based ingredients are found in a significant number of our foods such as baby foods, breads, pancakes, noodles, cereals, cheese, gravies, hot dogs, hamburgers, and mayo.Given how prevalent soy is, chances are you are unknowingly consuming much more than what is healthy.
The laundry list of health benefits from drinking green tea has just gotten longer, and green tea lovers have yet one more reason to pour themselves another cup, especially if they also happen to be smokers. If you are a smoker, I will spare you the health lecture.You know how bad smoking is for you and that your best path to good health is to quit.However, I know it is often easier said than done.Fortunately, until you are able to kick the habit, you may be able to at least increase your odds of not developing lung cancer.
A recent study conducted in Korea and presented at the 2010 AACR - IASLC Joint Conference found that green tea was effective in reducing the risk of lung cancer in smokers. In the study, it was found that those smokers and non-smokers who did not drink green tea had a 5.16-fold increased risk of lung cancer compared with those participants who drank at least one cup a day.However, among smokers, the results were more dramatic.Smoking participants who did not drink green tea at all had a 12.71-fold increased risk of lung cancer compared with those smokers who drank at least one cup of green tea per day.The results seem to support the conclusion that green tea is effective in reducing the effects of smoking-induced carcinogens.
Why do so many people forget about the importance of fiber?It is an essential part of our diet and provides us with great health benefits.Yet, it is an afterthought when we talk about the important vitamins, minerals, and nutrients our bodies need.
The belief that only older people need to worry about fiber in their diet is a misperception.Fiber is an essential part of anyone’s nutritional plan, regardless of age.However, we fail miserably when it comes to making sure we get the needed amount.The average adult should be consuming between 28 and 30 grams of fiber a day, but most people only get around 6 to 12 grams a day.In fact, studies show that only 5 percent of Americans are actually getting enough fiber in their diets.
Given that a diet high in fiber can reduce cholesterol, aid in weight loss, and lower our risk of heart disease, cancer, diabetes, diverticular disease and gallstone and kidney stone development, it is amazing that we do not make a greater effort to incorporate more high-fiber foods into our diets. Instead, we seem to prefer to spend billions of dollars (not an exaggeration but a fact) on supplements and laxatives.Doesn’t that sound just a little crazy to you, especially when there are a number of foods that can do a more effective job without putting unnecessary stress on our bodies?
There is definitely no shortage of supplements on the market today.Some gain notoriety quickly while others seem to sneak onto the scene quietly.Ribose appears to be one of those supplements that arrived with little fanfare.This however definitely does not in anyway undermine its potential benefits.So, just what exactly is ribose and what can it do for you?
Ribose is a carbohydrate, or sugar, that occurs naturally in all living cells.This sugar is important in that it starts the metabolic process for the production of adenosine triphosphates (ATP).ATP, in turn, provides a major source of energy which is used by our cells in everything from carrying out normal body function to building muscle tissue.In short, it is an extremely important element.
Our energy reserves are drained on a daily basis from a variety of factors ranging from performing our every day routines to completing a rigorous workout.The result of the drain on our energy batteries is that we are often left feeling weak, sluggish, fatigued and sore.Simply trying to accomplish everything we need to get done in a day becomes a struggle, an upward battle.Unfortunately, most of us do not have the time to rest for several days allowing our energy levels to return to normal.We need to keep moving and meet the demands of your active lifestyle.
Fortunately, we can eliminate our feelings of weakness, sluggishness and tiredness while our body recharges its energy level by taking a ribose supplement.Since ribose serves as the electrical charge needed to begin ATP production, taking a supplement will aid in jump starting the manufacturing of energy in our cells.
Nobel Prize winner Albert Szent-Gyorgyi once said, “Water is life's mater and matrix, mother and medium. There is no life without water.”Nothing is truer.Two-thirds of the human body is made of water.It is essential to our basic survival.While it definitely keeps us alive, water does so much more in terms of nurturing and protecting our general health.We tend to overlook the benefits of drinking water, favoring instead sodas, coffee and other high-caffeinated drinks.We are unfortunately short-changing ourselves in so many ways when we fail to consume an adequate supply of water each day.
It seems like every week we turn on the television and hear about some type of study that has identified yet another superfood that is good for us.Those foods that have multiple health benefits such as lowering cholesterol, reducing your risk of heart disease and cancer, controlling diabetes, and anti-inflammatory properties all rolled into one little package.Even incorporated in small amounts, these superfoods can prove effective in maintaining weight, fighting disease, and in increasing our life expectancy.Beans, blueberries, broccoli, salmon, tea, turkey, yogurt and walnuts are just a handful of the foods proven to provide super health protection.
Another organic food that seems to have captured our attention in the last two years, and now sporting the label of superfood is the acai berry.Marketers across the country have bombarded us with advertisements regarding this small reddish purple fruit’s food’s superpowers.According to the millions of ads out there, it can help you lose weight and slow down the aging process.It can treat digestive disorders and skin conditions, lower bad cholesterol levels, cleanse and detox, and act as an anti-inflammatory and antioxidant.
For countless centuries, people have turned to various spices to flavor an otherwise bland diet. An added bonus has been the discovery that many of these spices appear to have specific health benefits when incorporated into our diet. Various research studies have also confirmed that quite a few can boost natural weight loss and the list continues to grow.
Preliminary research on Curcumin, one of the primary compounds found in the spice Turmeric, is poised to join that list as well. Turmeric is a popular spice used through the Middle East and parts of Asia. If you love Indian food, you are probably familiar with its bright yellow color and strong taste.
Since the early 1900s, Turmeric has been used to treat a wide variety of ailments ranging from jaundice and menstrual issues to colic and flatulence. However, the preventative and therapeutic benefits of Curcumin may be even greater. Studies that are more recent suggest that Curcumin might prove to have anti-cancer, antioxidant, anti-inflammatory and anticarcinogenic properties. It is also one of just a few other activities (i.e. high impact exercise, learning, bright light, antidepressant usage) that has been found to have a positive effect on reducing stress, depression and anxiety.
Junk food is addictive. You have probably heard that before, and simply brushed it off as the grumblings of a health nut who doesn’t touch the stuff. After all, when we think about someone with an addiction, we think of nicotine, alcohol or drugs, not junk food. The idea that junk food could be addictive is inconceivable, right?
Well, let me ask you this. Do you think you could easily – if you wanted to of course – give up those high-calorie, high fat, sweet and salty treats you love so much? Could you turn your back on them and never again crave Twinkies, potato chips or your favorite fast food? If you are hesitating, then like most of us, you probably struggle with cutting junk food completely out of your diet. You are not alone. It seems like we know it is bad for us, but we just can’t seem to get that proverbial monkey off our back when it comes to eliminating it from our lives.
While you might be beating yourself up, thinking you are weak, or haven’t tried hard enough to make healthier food choices, the truth is it may be more challenging because you are struggling with an addiction to junk food. A new research study supports this conclusion as well.
Last year, researchers at the non-for profit Scripps Research Institute published a study on how the brain responds to junk food. The study, conducted on rats, found that junk food had the ability of eliciting the same addictive behavior as heroin or cocaine did. High-calorie, high-fat diets had a “profound reduction” in the sensitivity of the pleasure centers in the brains of these rats. As they became less and less responsive, they began consuming more and more, leading to significant overeating and obesity.
Health food store regulars are probably quite familiar with agave syrup or nectar. For those of you who are not, it’s a type of sweetener often used as a sugar or honey substitute. In recent years, agave syrup has moved from being sold predominately in health food stores to more traditional outlets such as Trader Joe’s and Whole Foods.
Manufacturers and distributors have longed billed the product as a healthy, natural alternative to sugar and artificial sweeteners. Additionally, the promotion of agave syrup as a low glycemic food has many diabetics excited about it use. However, some health and nutrition experts are not so convinced, arguing agave is neither natural nor healthy.
After taking a closer look at the research and controversy surrounding agave syrup, I have to tell you, I see several red flags that should give anyone pause before adding this product to their diet. Here are just a few of my concerns:
Americans love sweets, but it is a guilty pleasure for many. We know if we consume too many delectable deserts and sweet high-calorie beverages that we could potentially end up paying the piper by packing on the pounds. Thus, we control (most of the time) our urge to sit down and consume entire pints of chocolate Hagen Daz, or half a dozen Krispy Kreme donuts at the morning staff meeting.
Most of us however typically do not monitor the amount of sugar we ingest through our other foods. Admit it. When was the last time you scanned a label looking specifically at the sugar content? You probably looked at the calories and fat grams, but sugar, like salt, tends to only garner a passing glance, but maybe it is time you took a closer look. Here is why.
Eliminating refined sugar is one of the easiest steps you can take when trying to lose weight. You simply put the sugar bowl away. However, eliminating that other commercially refined sugar -- high fructose corn syrup (HFCS) --is not as easy because it has been incorporated into so many of the foods we eat daily. It is in everything from ketchup and spaghetti sauce to raisin bran and yogurt granola bars.
Eating healthy takes preparation and persistence, this is increasingly challenging during the holidays, especially when surrounded by your favorite treats. What is a person to do when every time you turn around you are tempted with homemade treats, mouth-watering family dishes, and an army of candy trays?
When you add up the holiday parties coupled with all the preholiday get-togethers the endless string of temptations can prove to be great, but your will to maintain a healthier lifestyle must be greater.
Fortunately, there are steps you can take to enjoy the holidays without experiencing the overwhelming guilt of eating too much and the pounds that are sure to follow.
Surprisingly, a healthy lifestyle filled with nutritionally balanced foods does not have to conflict with your enjoyment of the holidays. Having a healthy holiday is less about “good” or “bad” foods, but is more about good and bad eating habits. With that said, I have compiled a few tips and tricks that can help you navigate your way successfully through the holiday eating season.
