Articles by "health habits"

Showing posts with label health habits. Show all posts

Monday, August 11, 2014 , , , , , ,

The Promise

Are you ready to train and eat like people on the NBC TV show The Biggest Loser, but without cameras following you around 24-7?
You can do a similar plan at home to lose weight, get stronger, feel better, and help lower your cholesterol and blood pressure. It could transform your life -- if you're ready for the intense commitment

Does It Work?

Choosing healthy foods and getting lots of exercise is a winning combo. You can build strength, lose pounds, and be healthier. But be prepared to work hard and change your long-term eating and exercise habits.
You see the TV cast members' success on the show. If you read the Biggest Loserbooks, you’ll see how they fared after the show (expect to see lots of success stories).
Keep in mind, though, that contestants tend to be bigger than average and the show’s regimen is intense, so their results may differ from yours. A recent study suggests that the extreme diet and exercise regimen on the show can't be sustained in a real-life setting.

What You Can Eat and What You Can't

You’ll eat small, frequent meals. Most of your food is lean protein, low-fat dairy or soy, fruits, vegetables, whole grains, beans, and nuts. 
It’s based on The Biggest Loser's 4-3-2-1 Pyramid: four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains, and 200 calories of “extras.”
Most foods are low in calories but high in fiber, to help you feel fuller longer. By eating five to six small meals and snacks, you’ll keep your blood sugar and hungerin check.
The diet recommends drinking 6-8 glasses of water a day and avoiding caffeine.

Level of Effort: Medium

This plan requires a lot of dedication. You'll exercise a lot, and you'll also get good at reading food labels. 
Limitations: You can eat from all food groups.  Some of the meal plans may go below 1,200 calories per day, making it hard to meet nutritional needs without a supplement.
Cooking and shopping: The foods you'll be eating are widely available in any grocery store. There are Biggest Loser cookbooks you can follow. One former contestant, Amy Wolff, said she researches healthy menu choices before eating out and carries a calorie-counting reference book in her bag. She also advises keeping a food journal, watching that you don’t eat too much carbs, protein, fat, and fiber, and not giving in to food cravings.
Packaged foods or meals: None required.
In-person meetings: No.
Exercise: Required. It's a big time commitment that pays off.

Is It Good for Health Conditions?

By helping you lose weight, the diet may help lower your odds of getting type 2 diabetes, heart disease
, high blood pressure, stroke, and certain cancers. The exercise is also good for you.
The program includes whole foods that are high in fiber and low in saturated fat and salt. The diet is in line with what most major health organizations recommend, including the American Heart Association.
Read more »

Monday, August 11, 2014 , , , , , , , , ,
This article was written by Jenny Sugar and repurposed with permission from POPSUGAR Fitness.
Losing weight isn't about committing to one healthy choice—the journey is made up of lots lifestyle decisions that you make every single day at any given time. Seriously, every hour is an opportunity to do something that can bring you closer to your goal! So here's your around-the-clock guide to feeling slimmer by bedtime.
6 a.m.
Wake up, and drink a big glass of water. It'll fill you up and get things moving to prevent belly bloat. Eat a small snack that offers quick carbohydrates and a little protein, such as half a banana and a few almonds—eating first thing jump-starts your metabolism.
And if you have time, exercise! Morning exercisers tend to work out longer and more intensely than those who sweat it out during other times of the day. Plus, it'll keep the fire lit under your metabolism, so you burn more calories all day long.
7 a.m.
Do some stretches in the shower. You should also eat a filling breakfast thatincludes protein and fiber—at least 10 grams of each. Don't be afraid to fill up on healthy carbs because enjoying them early ensures you'll have time to burn them off later.
8 a.m.
Make your lunch for later, which should include low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Might we suggest these lunch-packing tips for a weight-loss friendly meal?
9 a.m.
Fill up a cup or water bottle once you arrive at work, and sip on it throughout the morning. Staying hydrated will prevent hunger pangs.
10 a.m.
Take a break from work to snack on some satisfying fiber. Just be sure to keep it under 150 calories, like with these snacks.
11 a.m.
Take a few minutes to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path.
12 p.m.
Get moving by going for a walk with a co-worker, bike riding to run an errand, or grabbing that set of dumbbells under your desk (if readily available) and doing these strength-training moves. Any chance to move is better than sitting still.
1 p.m.
Remember that lunch you packed? Start chowing down! Enjoy it with the best calorie-free beverage: water.
2 p.m.
If you can, take that afternoon meeting for a walk around your block. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories. The same benefits apply if you ask a co-worker to step outside for some fresh air.
3 p.m.
Have a 150-calorie snack to keep energy levels going till dinner. This could include a little something sweet like these 150-calorie desserts since a small indulgence can prevent overeating later.
4 p.m.
Sip some green tea. The caffeine will give you a little pep, and green tea has been shown to suppress your appetite and increase your metabolism.
5 p.m.
Depending on the weather and the distance from your office to your place, try to walk or bike home from work if you can. Not only will it burn some calories, but it can also relieve work stress, which can trigger overeating.
6 p.m.
Make a low-cal dinner filled with veggies, low-fat protein, and whole grains—these vegetarian options under 300 calories are great choices. After dinner is made, put away leftovers before sitting down to nosh to prevent going back for unnecessary seconds.
7 p.m.
Brush your teeth while doing this two-minute butt and leg workout. It'll tone your tush, and that minty breath will prevent mindless late-night snacking.
8 p.m.
If you like to relax in front of the TV, do these strength-training moves during commercial breaks.
9 p.m.
Get your workout gear ready for tomorrow morning. Slip into your pajamas, and do these yoga poses to encourage sleepiness.
10 p.m.
Snuggle into bed on your way to dreamland. Getting enough sleep is proven to help with weight loss.
Read more »

Monday, August 11, 2014 , , , , , ,
Ever notice that your jeans feel a little tighter after the weekend? It's not your imagination; weight gain from Friday through Sunday is a real thing. A recent study from Cornell University found that most of us pack on a little on Saturday and Sunday, thanks to weekend socializing and indulgences. Granted, the same study found that we generally lose the weight by cutting back at the start of the workweek. But wouldn't it be awesome if you could make headway on your weight-loss goals during the weekend, not just on weekdays? It's totally possible if you make these expert-backed steps part of your Friday routine.
Plan Food-Free Social Outings
From Friday happy hour to Sunday brunch, weekends are filled with opportunities to consume calories—and even a few beers or fried bar snacks can run you hundreds of extra calories. The more social events you organize that have nada to do with drinking—such as a spa day, a group fitness class, or a movie outing—the less risk there is that you'll overdo it, says Brittany Kohn, R.D., nutritionist at Middleberg Nutrition in New York City.
Sleep In
If you tend to skimp on Zzzs during the workweek, now’s the night to turn in early or plan to sleep in late Saturday morning—it may be the difference between healthy eating and a junk food bender later. "There's a strong correlation between sleep deprivation and weight gain," says Nancy Clark, M.S., R.D., a Boston-based nutritionist and author of Nancy Clark's Sports Nutrition Guidebook. Translation: The more rested you are, the better able you'll be to fend off cravings.

Hit the Supermarket
Shop for the ingredients now, and you'll have no excuse not to cook over the weekend. With the typical takeout or restaurant meal clocking in at way more calories and fat than the home-cooked version, you'll almost always eat healthier if you prep and make meals yourself, says Kohn.
Don't Go On a Friday Diet
When you know you'll be faced with a buffet of party food on Saturday and an indulgent brunch menu on Sunday, you might be tempted to eat as little as possible on Friday, says Clark. Unfortunately, that'll just set you up to feel super-hungry later on in the weekend—and lose control of your eating. Avoid a binge by eating healthfully—but not depriving yourself—on Friday, suggests Clark.
Stash Healthy Snacks in Your Fridge
Take 15 minutes out of your Friday to cut up fresh fruit and veggies and prepare other easy-to-grab healthy snacks, says Kohn. It makes it that much more likely you'll eat them (and not, say, open a bag of chips) when you've got some downtime and are feeling snacky.
Ditch the "Weekends Don't Count" Mindset
If you view Saturday and Sunday as a time-out period during which crappy eating habits get a free pass, it's time you checked that thinking at the door, suggests Clark. Of course, kicking back and indulging a little are what weekends are all about. But thinking of the weekend as one 48-hour cheat meal will just thwart your weight-loss efforts.
Read more »

Monday, August 11, 2014 , , , , , ,

Think you can't? Now you can — Jim Karas has an amazingly easy three-month plan

 So you've been wanting to slim down. Has it come to the point where you're saying, "It's no longer an option. This weight has to go"? If so, you're on the right track; making the commitment is the first step. Here's the second: a simple, sensible exercise and eating plan. Follow our program and drop those pounds in 90 days!

Month One: The Starting Line
Goal: to lose seven pounds
Time: three 40-minute sessions per week
Status report: This month you'll begin to burn calories, boost your metabolism, and see inspiring results!
Cardio: Start with 20 minutes of heart-pumping movement — go for a brisk walk, take a bike ride, jog, etc.
Target heart rate: 120 to 140 beats per minute. To determine, place your index finger on the artery between your collarbone and jawline. Count beats for one minute.
Strength/resistance: Next, perform these exercises. Start with a weight that's heavy enough so you "fail" by the 10th rep (meaning your muscles are too tired to do another), counting to three when bringing the weights up and again when bringing them down.
Reps: one set of 10

Month Two: The 50-Yard Line
Goal: to lose seven pounds
Time: four 65-minute sessions per week
Status report: I'm positive that you already can see and feel the difference. Just don't get tempted into "treating" yourself for your progress. The best is yet to come.
Cardio: 25 minutes, with increased intensity (on a machine, increase the incline or the resistance; if you're outside, cover more terrain in less time).
Target heart rate: 130 to 145 beats per minute
Strength/resistance: Repeat the program from last month but push harder. To ensure "failure," use heavier weights (go from five-pound weights to eight). You can also intensify the workout by slowing your speed from a three count to a four count.
Reps: two sets of 10

Month Three: The Home Stretch
Goal: to lose six pounds
Time: five 90-minute sessions per week
Status report: Either you've followed the plan to the letter and are looking good, or you've got some serious catching up to do. Here is your final assignment.
Cardio: 30 minutes, high intensity
Target heart rate: 130 to 150 beats per minute
Strength/resistance: Repeat the exercises, upping the weights slightly. Just remember: fail, fail, fail.
Reps: three sets of 10

The Exercises
  • Standing Biceps Curl
  • Step-up
  • Modified Push-up
  • Shoulder Press Lunge
  • Back Row in a Partial Squat
  • Squat with Lateral Raise
Contact your physician before beginning any diet or fitness program.
Read more »

Monday, August 11, 2014 , , , , ,
Childhood is the time when kids establish eating patterns that can last a lifetime. Teach your children how to make informed nutritious food choices with these suggestions from Jennie McCary, MS, RD, LD, community nutritionist for the Albuquerque Public Schools and chair of the New Mexico Action for Healthy Kids.
Kids Need 5 A Day
Help children get at least five servings of fruits and vegetables each day with these strategies.
  • Keep fruits and veggies readily available where kids can see them (e.g., on the counter or table) and leave washed, cut, ready-to-eat produce on the top shelf in the fridge.
  • Involve kids in meal planning and preparation. Let younger children wash spinach, tear up lettuce or peel carrots. Teach older kids how to use a knife safely by cutting veggies to toss into a stir-fry.
  • Make fruit beverages. Fruit smoothies are popular with kids and when made with yogurt or milk can also be a great way to add more calcium.
  • Freeze fruits. Frozen grapes and melon are a fun, refreshing treat for kids, especially on hot summer days.
  • Play hide-and-seek with fruits and veggies. Blend cooked cauliflower or sweet potatoes into traditional mashed potatoes, or shred carrots and zucchini into spaghetti sauce.
  • Start a small garden. Most kids will eat vegetables they helped grow.
The Importance of Breakfast
A basic breakfast should be a balance of carbo-hydrate, protein and fat from two to three food groups: for example, try serving a whole grain, low-fat milk and fruit. But don’t get overwhelmed by the task of making a traditional breakfast. Leftovers or grab-and-go items, such as squeezable yogurt and a granola bar, work as well as more conventional fare. Foods that can be eaten on the go include a mini bagel with cream cheese; a peanut butter and jelly sandwich; or a piece of fruit and a bag of dry, unsweetened cereal.
Get kids to buy into breakfast by involving them in the planning and preparation. For young kids, this can be as simple as having them set the table or pour the cereal or milk. Empower your children by letting them decide what to eat, but give them a choice between two nutritious foods.
Feeding Overweight Kids
If your child is overweight, what can you do? Diets are not recommended for growing kids and teens. Instead of weight loss, emphasize positive eating and physical activity changes. Try these suggestions:
  • Eat dinner together as a family so you can monitor what your kids are eating daily.
  • Sit down at the table, where you can teach kids how to eat more slowly, pay attention to their hunger and avoid the mindless eating that may occur when watching television.
  • Involve kids in planning menus, shopping for food and preparing meals.
  • Make high-fiber fruits and vegetables a part of every meal.
  • Focus on offering lower-calorie, nutrient-rich meals and snacks without severely restricting food intake.
  • Buy healthier foods and keep them easily accessible in the fridge and cupboards and on the counter. Keep sweets, chips and soda out of sight or out of the house.
  • Limit sweetened beverages, including soda and fruit drinks, to an occasional treat.
  • Reduce television watching and computer/video time to less than 2 hours a day.
  • Promote physical activity as a family by taking walks, playing outdoor games and riding bikes together.
Quick & Healthy After-School Snacks
Nutritious snacking is an important part of every kid’s diet. Here are some winning combos to try:
  • peanut butter and jelly sandwich topped with sliced bananas or apples
  • carrot and cucumber sticks drizzled with low-fat dressing
  • apple slices dipped in peanut butter
  • grapes and pear slices with cheese cubes
  • fruit skewers dipped in yogurt
  • whole-grain crackers with low-fat cheese slices
  • pita bread with hummus
  • air-popped popcorn
  • yogurt with granola and banana slices
  • homemade trail mix (raisins, peanuts, whole-grain cereal)
  • bean burrito

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