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Four tips for losing weight, from adding vitamin B and omega 3 fats to your diet, to slower eating – South China Morning Post

Posted: September 4, 2017 at 10:45 am

Obesity and its related diseases are among todays most visible yet most neglected public health problems in Western countries. And rapid urbanisation in Asian countries and the adoption of Western lifestyles are setting the stage for an Asian obesity epidemic, too.

A behavioural risk factor survey conducted by Hong Kongs Centre for Health Protection in April showed that 38.8 per cent of the population aged from 18 to 64 were classified as being overweight or obese, with 20.7 per cent obese. More men (48.2 per cent) than women (30.5 per cent) were classified as overweight or obese. Nearly one in two Hongkongers aged 55 to 64 were overweight or obese.

According to the World Health Organisation, being overweight or obese can cause adverse effects on blood pressure, cholesterol, triglycerides and insulin resistance, all of which can increase the risk of cardiovascular diseases, type 2 diabetes, and cancer.

Mortality rates increase with weight, as measured by body mass index (BMI, a measure of weight relative to height kg/m2). For Chinese adults in Hong Kong, a BMI from 23kg/m2 to 25kg/m2 is classified as overweight and 25kg/m2 or above is classified as obese. This is caused by a combination of increased availability, bigger portions, and more high-calorie foods.

So what can you do to reduce your risk of developing obesity related diseases?

Your weight depends on the number of calories you consume, how many you store, and how many you burn up. These factors are influenced by a combination of genes and the environment. Your metabolism and your food choices have an impact on your physiology. It is crucial that you make healthy lifestyle changes to help achieve and maintain your ideal weight.

While physical activity is important for your weight, mood and overall well-being, it might not always result in rapid weight loss. A successful change to your diet might.

In my experience as a nutritionist, dietary changes are especially important at the beginning of any new weight-loss plan. Some clients who dedicate hours to exercising each day sometimes get discouraged when the weight doesnt fall off.

A formerly overweight client managed to lose weight, keep it off and most importantly feel transformed with improved energy and mood by following a tailor-made, reduced-calorie meal plan consisting mainly of the key components suggested below.

By eliminating refined carbohydrates, sugar and gluten, she was able to pinpoint which foods got in the way of losing weight, and understand how certain foods affected her, physically and emotionally. Digestive issues such as bloating and constipation no longer affect her daily activities.

Focus on making gradual changes to your diet, such as eating more phytonutrient-rich vegetables, skipping calorific late-night snacks, and cutting back on refined carbohydrates.

You may have heard it many times eat lots of fruits and vegetables, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices part of your everyday routine without feeling deprived or depressed.

Here are four practical dietary tips to shed weight while staying satisfied.

Eat your omega 3s

Not all fats are bad for you. While you should limit saturated and trans fats, unsaturated fats such as polyunsaturated omega 3 fats are healthy in moderation. Including small amounts of these fats as part of a reduced-calorie diet may help make your meals more satisfying and make losing weight easier, according to a study published in Appetite.

A review article published in Nutrients also noted that omega 3 fats might help with weight loss by reducing appetite and increasing fat burning, especially when combined with a reduced-calorie diet and exercise. Omega 3 fat is commonly found in fish such as mackerel, salmon, ocean trout and sardines. It can also be found in nuts and seeds, some of the best sources being flaxseeds and walnuts. Grab a nutty smoothie after your workout for a quick dose of waistline-friendly omega 3.

Load up on Vitamin B

B vitamins such as folate, vitamins B6 and B12 play an important role in helping your body metabolise nutrients (namely carbohydrates, protein and fat), converting the food you eat into energy, and helping with appetite control, which may be beneficial for weight loss.

Whole grains, poultry, eggs, beans and leafy greens are good sources of B vitamins. These foods are also generally lower in calories.

Good food, good mood

Microorganisms found in yogurt and other cultured foods such as miso, tempeh and fermented vegetables may help your bodys bacterial environment inside and out, thereby improving your digestion and absorption of food and nutrients, consequently assisting in weight loss.

Opt for protein-rich Greek yogurt, which helps you feel fuller longer and boosts your bodys energy expenditure. A healthy gut is key to your mood, as the gastrointestinal tract can activate neural pathways and central nervous system signalling systems in the brain.

Slow down and savour each bite

With hectic schedules, most time-poor Hongkongers eat way too quickly, and consume too many calories before realising we have eaten more than enough to satisfy our hunger. It takes about 20 minutes for the Im full signal sent by the gut hormones and stretch receptors in your stomach to reach your brain.

A feeling of fullness translates into eating less, thereby helping shed unwanted weight. Try stretching out your mealtimes by chewing a little longer than usual, putting down your fork or chopsticks between each bite, and taking small sips of water.

Not only does eating slowly and mindfully help you eat less, it also enhances the pleasure of the dining experience.

Michelle Lau is a certified nutritionist and nutrition educator, and the founder of Nutrilicious (facebook.com/nutriliciousss), a Hong Kong-based nutrition consultancy company

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Four tips for losing weight, from adding vitamin B and omega 3 fats to your diet, to slower eating – South China Morning Post

5 Things to consider when choosing a diet – Health24

Posted: September 4, 2017 at 10:44 am

Asthey say, old habits die-hard. Unless you have chosen to follow an eating planthat you can see yourself following forever more, you are likely to retire toyour old ways when the expiry date on your diet is reached.

Aspredictable as it may sound, you want to start a diet that isnt really a dietat all, but rather a lifestyle change.

Weight-loss, when it is happening, is very exciting and motivating, butonce you get to weight maintenance often the hard work needs to begin andreality sinks in that the changes that were made to your eating habits now needto become your forever.

The weight that youve lost is only viewed assuccessful, once you have kept it off for an entire year.

1.How do people do it?

TheNational Weight Control Registryis a long-term study which currently observes over 10 000 people who have lost a significant amount of weight and managed to keep it off.

The following arethe research findings that have helped them keep on the straight and narrow:

2.Are you eating to fight disease, orfeed it?

Mostof your food should be minimally processed, eaten as it is found in nature, andis mostly plant based.

3.Does it pinch your pocket?

Believeit or not, healthy can actually be cost-effective. To save on your food bill try focusing lesson grass-fed, organic and free from foods (free from gluten/wheat/lactose etc),and rather include minimally processed whole foods that are seasonal, that canbe bought in bulk (and shared), and plant yourself a vegetable garden.

Once you are aware of them, small changes inyour shopping list can have a significant effect on the weight of yourwallet. Take for example swapping yourfillet of salmon, for a few pilchards (of which the omega-3 content is similar) your per portion cost drops from approximately R40 to R3.50.

A similarly easy swap with very little impacton health outcome is swapping your olive oil (approx. R150/L) for canola oil (approx.R22/L).

4.Does following it make you a hermit?

Isyour diet one that can only be followed if you dedicate all your time topreparing your intricate meals? Issocializing difficult to do because of all your restrictions? Although you may be able to follow this for ashort period of time, eventually the natural need to socialize and be withothers will take over and adherence to your diet will wane.

Find a way of eating that doesnt just suityou, but also your family, and allows you the flexibility to still enjoy eatingmeals out with others.

5.Is it a miracle-worker?

Ifthe new diet you have decided to embark on has one or more of the followingcharacteristics you may be chasing a fad diet which is both unsafe andunsustainable:

Image credit: iStock

This article is provided through asponsorship from Pfizer in the interests of continuousmedical education. NotwithstandingPfizer’s sponsorship of this publication, neither Pfizernor its subsidiary or affiliatedcompanies shall be liable for any damages, claims, liabilities,costs or obligations arising from themisuse of the information provided in this publication.Readers are advised to consult theirhealth care practitioner for specific information onpersonal health matters as this is notthe intention or purpose of the publication. Specificmedical advice or recommendations onthe clinical management of patients will not beprovided by Pfizer. In this regardPfizer does not support the use of products for off abelindications, nor dosing which fallsoutside the approved label ecommendations and readersmust refer to the Package Insert ofany product for full prescribing guidelines

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5 Things to consider when choosing a diet – Health24

Nolvadex weight loss – Most prescribed drugs for migraines – Twin Cities Arts Reader

Posted: September 4, 2017 at 10:44 am

Adam Jacobs (Aladdin) and Isabelle McCalla (Jasmine) star in the national touring production of Aladdin. Photo by Deen van Meer.How many people does it take to put on a national tour of a Broadway show? If the show isAladdin, the answer is 75…if you only count the people who show

The Catalyst Quartet rehearsing.It was the first of August. Dr. Deborah Justice was settling in for a month of fiddling around musically speaking when the email arrived. “Im afraid I have some sad news from Caracas,” it began. “Venezuela at this moment is now a war zone.”At that

The late J. Otis Powell.Poet, playwright, and overall multi-talented artist J. Otis Powell died on Monday, August 28. Powell was 61 years’ old, and had been awarded a Sally Ordway Irvine Award for Commitment just five days prior. He had struggled with ill health, and received a kidney transplant several

A bar chart showing historical box office totals for the Minnesota Fringe Festival.The Minnesota Fringe Festival announced the final statistics today for the 2017 Minnesota Fringe Festival. The 11-day festival brought in 46,076 butts-in-seats, spread across 860 performances of 167 shows at 17 venues in Minneapolis.Why Count Butts-in-Seats?Since 2016, the

The Ordway Center for the Performing Arts announced today the recipients of the 25th annual Sally Ordway Irvine Awards. These awards were given in five categories to recipients from across the State of Minnesota. This year’s recipients are all based in the Twin Cities metro area: Hunter Gullickson (Arts Access)

Actors Gary Briggle (left) and Wendy Lehr (right). Photo by Keith Bridges.The playwright A.R. Gurney passed away two months ago. Many of the various eulogies and obituaries cited his 1988 playLove Letters, a tale of charmed correspondence that was nominated for a Pulitzer Prize.Love Letters encapsulated many of the themes

Lady Gaga rocked the Xcel Energy Center with her trademark costume-heavy, immersive performance. Here’s the set list from the concert:Act I “Video Intro” “Diamond Heart” “A-Yo” “Poker Face” “Perfect Illusion”Act II “John Wayne” “Scheie” “Alejandro”Act III “Horns” “Just Dance” “LoveGame” “Telephone”Act IV “Claws” “Applause” “Come to Mama” “The Edge of

A mosaic of different graphs of Fringe Festival sold-out attendance data.It’s been one week since the 2017 Minnesota Fringe Festival closed its doors and the Fringe staff are still tallying and double-checking festival data. While a fuller report on the festival box office is still forthcoming, here are six figures

Women dancing inArabian Nights.Photo by Dan Van Meer.The Orpheum Theatre is getting a magic lamp. Starting September 15, the Orpheum will host the Broadway touring production of Aladdin for three and a half weeks (closing October 8). This touring production stars Adam Jacobs, who originated the title role of Aladdin

Actress-musician-songwriter Claire Wellin. Photo by Tiffany Topol.This Friday, Claire Wellin is bringing her band Youth in a Roman Field to Icehouse in Minneapolis. Youth in a Roman Field’s “ghost folk” sound emphasizes haunting strings, acoustic instruments, and multipart vocal writing. The MSU-Mankato graduate spoke with the Arts Reader’sBasil Considine about

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Nolvadex weight loss – Most prescribed drugs for migraines – Twin Cities Arts Reader

Cheap female viagra pills – Name of female viagra tablet – Twin Cities Arts Reader

Posted: September 4, 2017 at 10:44 am

Adam Jacobs (Aladdin) and Isabelle McCalla (Jasmine) star in the national touring production of Aladdin. Photo by Deen van Meer.How many people does it take to put on a national tour of a Broadway show? If the show isAladdin, the answer is 75…if you only count the people who show

The Catalyst Quartet rehearsing.It was the first of August. Dr. Deborah Justice was settling in for a month of fiddling around musically speaking when the email arrived. “Im afraid I have some sad news from Caracas,” it began. “Venezuela at this moment is now a war zone.”At that

The late J. Otis Powell.Poet, playwright, and overall multi-talented artist J. Otis Powell died on Monday, August 28. Powell was 61 years’ old, and had been awarded a Sally Ordway Irvine Award for Commitment just five days prior. He had struggled with ill health, and received a kidney transplant several

A bar chart showing historical box office totals for the Minnesota Fringe Festival.The Minnesota Fringe Festival announced the final statistics today for the 2017 Minnesota Fringe Festival. The 11-day festival brought in 46,076 butts-in-seats, spread across 860 performances of 167 shows at 17 venues in Minneapolis.Why Count Butts-in-Seats?Since 2016, the

The Ordway Center for the Performing Arts announced today the recipients of the 25th annual Sally Ordway Irvine Awards. These awards were given in five categories to recipients from across the State of Minnesota. This year’s recipients are all based in the Twin Cities metro area: Hunter Gullickson (Arts Access)

Actors Gary Briggle (left) and Wendy Lehr (right). Photo by Keith Bridges.The playwright A.R. Gurney passed away two months ago. Many of the various eulogies and obituaries cited his 1988 playLove Letters, a tale of charmed correspondence that was nominated for a Pulitzer Prize.Love Letters encapsulated many of the themes

Lady Gaga rocked the Xcel Energy Center with her trademark costume-heavy, immersive performance. Here’s the set list from the concert:Act I “Video Intro” “Diamond Heart” “A-Yo” “Poker Face” “Perfect Illusion”Act II “John Wayne” “Scheie” “Alejandro”Act III “Horns” “Just Dance” “LoveGame” “Telephone”Act IV “Claws” “Applause” “Come to Mama” “The Edge of

A mosaic of different graphs of Fringe Festival sold-out attendance data.It’s been one week since the 2017 Minnesota Fringe Festival closed its doors and the Fringe staff are still tallying and double-checking festival data. While a fuller report on the festival box office is still forthcoming, here are six figures

Women dancing inArabian Nights.Photo by Dan Van Meer.The Orpheum Theatre is getting a magic lamp. Starting September 15, the Orpheum will host the Broadway touring production of Aladdin for three and a half weeks (closing October 8). This touring production stars Adam Jacobs, who originated the title role of Aladdin

Actress-musician-songwriter Claire Wellin. Photo by Tiffany Topol.This Friday, Claire Wellin is bringing her band Youth in a Roman Field to Icehouse in Minneapolis. Youth in a Roman Field’s “ghost folk” sound emphasizes haunting strings, acoustic instruments, and multipart vocal writing. The MSU-Mankato graduate spoke with the Arts Reader’sBasil Considine about

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Cheap female viagra pills – Name of female viagra tablet – Twin Cities Arts Reader

‘Diet guidelines biased against poor nations’ – The News International

Posted: September 4, 2017 at 10:44 am

PARIS: Widely promoted guidelines to reduce fat intake could be unhealthy for people in low- and middle-income countries whose diets are already too starchy, researchers said on Tuesday.

Health authorities in Europe and North America recommend eating more fruits and vegetables while curtailing consumption of fatty foods, advice also adopted by the United Nations and globally.

But people in poor nations cutting back on fat may wind up piling on more carbohydrates — such as potatoes, rice or bread — because fruits and vegetable are more expensive, the authors point out.

“The current focus on promoting low-fat diets ignores the fact that most peoples diets in low- and middle-income countries are very high in carbohydrates, which seem to be linked to worse health outcomes,” said Mahshid Dehghan, a researcher at McMaster University in Ontario, Canada and lead author of a study in The Lancet.

Meanwhile, a companion study, also published in The Lancet, concludes that the rich-world guidelines — backed by the World Health Organisation (WHO) — on fruit and vegetable consumption could be safely cut back from five to a more affordable three portions per day.

Dehghan and colleagues sifted through the health data of 135,000 volunteers from 18 countries across six continents, aged 35-70, who were monitored for a seven-and-half years. People who met three-quarters or more of their daily energy needs with carbs were 28 percent more likely to die over that period that those who ate fewer starchy foods (46 percent or less of energy needs).

Surprisingly, the findings also challenged assumptions on fat intake: diets high in fat (35 percent of energy) were linked with a 23 percent lower risk of death compared to low-fat diets (11 percent of energy). “Contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death,” Dehghan told AFP.

That covered a mix of saturated fats (from meats and milk products), along with monounsaturated and polyunsaturated fats from vegetable oils, olive oil, nuts and fish, she added. The study did not look at so-called “trans fats” from processed foods because “the evidence is clear that these are unhealthy”, Dehghan said.

The best diets include a balance of 50-55 percent carbohydrates and around 35 percent total fat, according to the authors, who presented their findings at the European Society of Cardiology Congress in Barcelona.

Current global guidelines — based mostly on studies done in Europe and the United States — recommend that 50-65 percent of ones calories come from carbs, and less than 10 percent from saturated fats.

Overall, the study found that average diet consists of just over 61 percent carbohydrates, 23.5 percent “good” fat, and 15 percent protein. But these averages hid important regional imbalances: In China, South Asia and Africa, intake of starchy foods was 67, 65 and 63 percent, respectively.

A quarter of the 135,000 subjects — mostly in poorer nations — derived more than 70 percent of their daily calories from carbohydrates, while half had less than seven percent saturated fats in their diet.

The findings “challenge conventional diet-disease tenets” largely based on the lifestyles of Europeans and Americans, Christopher Ramsden and Anthony Domenichiello commented, also in The Lancet.

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‘Diet guidelines biased against poor nations’ – The News International

10 new nutrients you should be eating right away – DailyO

Posted: September 4, 2017 at 10:44 am

So you eat a handful of almonds every day. Great as this way you are ensuring enough vitamin E that stimulates the production of natural killer cells, the ones that seek out and destroy germs, along with other potent nutrients from the popular nut. But now it’s time to look beyond the tried and tested and expand our gamutof good foods based on some new nutrients that we now know as absolutely brilliant for us.

For example, we now know that we can get our daily dose of vitamin E from wheat germ too.

This too is full of vitamin E, and also contains a phytonutrient called L-ergothioneine, which is a super powerful antioxidant not destroyed by cooking and one that you can add safely to your cakes, cookies, porridge et al.

This antioxidant helps conserve and maintain the levels of other antioxidants such as vitamins E and C and glutathione, and also protects us from the damaging effects of environmental UV rays.

Talking of nuts, we already know that walnutis a super star nut as it is loaded with good quality protein, and myriad nutrients like selenium, phosphorous, zinc, manganese, magnesium, vitamin E and more. But not many know that some phytonutrients found in walnuts – for example, the quinone jug lone – are found in virtually no other commonly eaten foods.

Other phytonutrients – like the tannin tellimagrandin or the flavonol morin – are also rare and valuable.

Score walnuts for rare phytonutrients.

All these anti-inflammatory and antioxidant phytonutrients help explain the decreased risk of certain cancers – including prostate cancer and breast cancer – that walnut consumption is linked to.

If you want to score the right omega 3, stick to animal products (including dairy) from animals that are fed on green grass (and not grains) as this way you ensure CLA (conjugated Linoleic acid) in your diet, which is brilliant at fighting weight gain, particularly around the dangerous abdomen area. So when going for yoghurt, buttermilk, meat, butter, milk, eggs, avoid the grain fed source.

Then there’s lecithin present in bee pollen whose importance has lately come to light. Lecithin helps dissolve and flush fat from the body and that is how bee pollen helps lowers low-density lipoproteins (LDL) faster than any other food while also increasing the helpful high-density lipoproteins (HDL).

The missing vitamins

Very few of us know the importance of vitamin K2, which is as essential for our bones and joints as the much publicised vitamin D. That is because it is essential for activating enzymes that are involved in transporting calcium from the arterial walls to the bones.

Score vitamin K2 from egg yolk.

It is also important to keep heart disease and diabetes away. Unlike Vitamin K1, which is found in green leafy vegetables, K2 is found in fermented foods, certain cheeses such as Brie and Gouda and grass-fed organic animal products (that is egg yolk, butter, dairy et al).

Biotin is a water soluble B vitamin that one can score from carrots, almonds, walnuts, strawberries, onions and egg yolk. It is needed for healthy nerve, metabolic, cardiovascular and digestive functions and also helps naturally thicken hair, nails and beautify our skin. It’s a beauty vitamin.

Go fish

Ever wonder what salmon, shrimp and lobster have in common? Their brilliant red colour is a result of Astaxanthin, the multi-talented antioxidant, which is the newest super star in the realm of anti-ageing.

It protects the cells from the most damaging forms of free radicals – improves skin elasticity and reduces the appearance of fine lines.

DMAE is a known cognitive enhancer.

There’s another super star substance found in fish, sardines and salmon and that is DMAE (dimethylaminoethanol). DMAE is a known cognitive enhancer, that is, it helps boost memory and the body’s problem-solving ability by improving nerve function.

Another bonus is that DMAE when eaten in larger amounts can increase muscle tone and therefore decrease the sagging of our skin too.

It’s time to begin plating all new ingredients to score an even healthier body.

Also read: The truth about superfoods you need to know

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10 new nutrients you should be eating right away – DailyO

These bizarre weight loss shorts will ‘eat your skin’ – New Zealand Herald

Posted: September 3, 2017 at 7:44 pm

From juice fasts to cling film wraps, there is a range of weird and wonderful techniques used by people trying to shift a few pounds.

The latest effort is possibly one of the strangest yet – weight loss shorts lined with a material that ‘eats your skin’ to help you lose weight.

The bizarre shorts cost $65, and its designers claim that wearing them will help you to shift up to 2.5cm from your legs in just two months.

The Mass & Slim Leggings were revealed by Lanaform at the IFA conference in Berlin today, reports the Daily Mail.

The shorts are lined with hundreds of beads made from Tourmaline – a crystalline mineral compounded with elements such as aluminium, iron, magnesium, sodium, lithium, or potassium.

A spokesperson for Lanaform told MailOnline: “The Tourmaline dots effectively eat your skin, helping you to lose weight quickly.”

The bizarre shorts only come in a signature grey and black colorway. Photo / Lanaform

The shorts work in two main phases, according to Lanaform.

Immediately, they help to slim the thighs, hips and stomach, providing comfortable support.

And in the long term, the Tourmaline beads correct unfavourable areas.

The beads – which MailOnline can confirm are very rough on the skin – create friction, making the skin temperature, helping to improve circulation and fight cellulite.

Lanaform also says that the beads have a “micro-massage effect” on the skin, increasing the flow of both blood and lymph to the area.

The shorts are lined with a material that is said to “eat your skin”. Photo / Lanaform

After just two months of wearing the shorts, Lanaform says that women should expect to lose up to 3.2 centimetres on their stomach, and 2.3 centimetres on their thighs.

While you might think that the idea of fat-eating shorts is slightly terrifying, a survey of women trialling the shorts revealed that 90 per cent were satisified with the product.

The shorts, which only come in grey, are available worldwide, and cost $65.

The news comes after a major study earlier this week found that low-fat diets, adopted by many in their quest to lose weight, could increase the risk of an early death.

Global research of 135,000 people, by Canadian scientists, revealed that people who eat the least fat have the highest mortality rates.

The findings, presented at the world’s largest heart conference, challenged decades of dietary advice which have focused on persuading people to cut fat.

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These bizarre weight loss shorts will ‘eat your skin’ – New Zealand Herald

5 Safe Ways To Try A Fasting Diet (And Why You’d Even Want …

Posted: September 3, 2017 at 7:44 pm

After a day of fasting, people only eat about 10% more than they normally would, explains Krista Varady, PhD, a nutritional scientist who led the University of Illinois research. That 10% doesn’t even come close to making up for the missing calories, she says, which is why people lose weight.

MORE: 12 Hunger-Fighting Power Salads

Fasting also alters body mechanisms for the better, says Courtney Peterson, PhD, assistant professor at Pennington Biomedical Research Center. “Fasting lowers levels of inflammation and puts the body into repair mode,” she says. “Production of antioxidant enzymes increases, and that helps repair and recycle cells.”

Want to give fasting a shot? These guidelines will help keep you safe.

Check with your doctor first.You need to make sure it’s safe for you to go without food for more than half a day at a timefor example, fasting is not for pregnant women or people with diabetes. “You can quickly deplete your body of electrolytes, including sodium, so fasting needs to be approached carefully,” says Peterson.

Try the every-other-day approach.Once you have the green light from your doctor, give Varady’s plan a shot: Eat as much as you want on feast days, and then limit yourself to 500 calories on fast daysand be sure to choose high-quality, nutrient-packed foods such as lean meat and fresh produce. While this well-studied approach is safe, says Varady, people who eat frequent small meals or snack often may find the fast days intolerable. (Learn how to lose twice as much weight with The 2-Day Diet.)

Experiment with time-restricted eating.This approach to fasting sounds more palatable to most people: To start, try limiting yourself to 12 hours of eating and 12 hours of fasting. Once you adjust, see if you can increase the number of hours you fast: In animal studies, weight loss and health benefits were higher when the feeding window was limited to 8 to 10 hours.

MORE: Which One’s More Important For Weight Loss: Diet Or Exercise?

Always eat smart.Although some plans don’t dictate what you you can have when you’re not fasting, don’t use that as an excuse to subsist on ice cream and Oreos. “No matter what diet you’re on, you should get the bulk of your calories from healthy foods, like veggies, lean protein and whole grains,” says Peterson. “Your body needs nutritious food to function most effectively.”

MORE:25 Belly-Slimming Sassy Water Recipes

Make sure you drink plenty of fluids.You may not realize it, but food supplies at least 20% of your water intake. “If you’re fasting, or even doing a modified, 500-calorie fast, you should drink 8 to 12 glasses of water every day,” says Varady.

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5 Safe Ways To Try A Fasting Diet (And Why You’d Even Want …

Home canning without sugar – The Hillsdale Daily News

Posted: September 3, 2017 at 7:44 pm

All fruits can be safely canned or frozen without sugar. Some low and no sugar foods can be canned at home with very good results. Some home canned foods lose color, flavor and texture when canned without the usual sugar and so you may end up with a different canned product than you had hoped for.

Sugar is not needed to prevent spoilage. Process the fruit just as you would if you used a sugar syrup and use the USDA recommended procedures and timetables.

The sugar in jams and jellies helps in the formation of the gel and serves as a preservative as well as adding to the flavor. To make sugarless jams and jellies, always use a commercial sugarless gelatin mixture or special pectin designed for sugar free or lower sugar jams and jellies. Be sure to follow the manufacturers directions. Jams and jellies when canned without sugar will have a softer texture and will not be as crystal clear as jams or jellies made with sugar.

When canning fruits without sugar it is essential that you select fully ripe yet firm fruits of the best quality. When you prepare fruits without sugar use water or unsweetened fruit juice instead of sugar syrup. Remember that the fruit and the fruit juices have natural sugars in them. Dont think that just because fruits are canned without sugar they are calorie free.

Splenda and sugar substitutes like Splenda, that you measure cup for cup, are the only sugar substitutes that you can use in place of sugar for the syrup that is used to cover the fruit in the jars. I have canned with this kind of sugar substitute for years and I I find the taste just as good as when I use sugar.

You may want to stay away from using saccharin and aspartame based sweeteners when canning. Saccharin based sweeteners turn bitter when processed. Aspartame based sweeteners lose their sweetening power during processing. If you can your fruits in water you can add these kinds of sugar substitutes when you serve them.

The sugar added to fruits when canning not only adds flavor but helps the fruit to hold its texture, shape and color. Sugar is not needed to prevent spoilage and that is why water or fruit juice can be substituted for low sugar home-canning. If you are on a special diet or are just watching your calories you may want to try canning without added sugar, it is a good option.

Jeannie Nichols is a food safety educator for Michigan State University Extension. She can be reached at nicho115@msu.edu or 517-439-9301.

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Home canning without sugar – The Hillsdale Daily News

Many myths exist regarding weight loss – The Columbus Dispatch

Posted: September 3, 2017 at 7:44 pm

With all the nutrition and weight-loss fads and tipsout there, it can be difficult to figure out whatactually works.A few central Ohiodietitians weigh into help youseparate fact from fiction:

Facts

1. To lose weight,you need to create a calorie deficit. This is best done through a combination of slightly decreasing calories and increasing activity.

2. Food records like My Fitness Pal or Lose It aregood tools to help you see how much you are eating and when.

3. Eating too little during the day can sabotage weight loss efforts by creating unmanageable increased hunger at night.

4. “Fad diets” are not the answer to achieving weight loss. If the diet calls for severely restricting calories oreliminating entire food groups,it’s likely a fad diet. Though popular, these diets are often badforyouroverall health.

5. The simple saying “everything in moderation” still holds true.A diverse dietcomprised ofa variety of choices from each food group that stillallows you to indulge on occasion is best equipped to satisfy your needs nutritionally and psychologically.

6. Fitness Trackers that measure calories burned, such asones byFitbit and Garmin, are not for everyone. Most research shows that the visible benefits of these devices for weight loss arelimited and can even be counterproductive. If you usea tracker, try to avoid mentally exchanging calories burned through exercise for additional calories youconsume.

Fallacies

1. Eating fat makes us fat. Our bodies need some fat to burn fat. Focus on adding healthier fatssuch asavocados, nuts and seeds and olive oil into your diet.

2. You should not eat after early evening. Eating a snack after dinner and before bed is fine as long as it isnt half a gallon of ice cream or half a bag of potato chips. Try to eat a small snack that is around 100 to 200 calories and includessome protein. Greek yogurt, crackers and cheese, peanut butter or a banana are a few good choices. If you’re eating ice cream oranother higher-calorie snack, pay attention to the portion, eat slowly and be sure to enjoy it.

3. Vegetarian diets are always the healthiest. The elimination of meat does not prevent you from choosing unhealthy meat-free foods and can add some challenges to meeting all of your nutritional needs. However, if someone is well informed and motivated, ahealthy vegetarian dietcan be achieved.

4. Poultry is always healthier than red meat. Though on average poultry tends to be leaner than red meat, this is not always the case. When looking at ground meats, always compare thelean-to-fat ratio between products.It’s also important to be conscious of how the food is prepared and if additional fat is added through this process.

5. Carbohydrates should be avoided. Carbohydratescontain calories (as do fat, protein and alcohol) and consuming carbs in excess might hinder weight loss. However, carbs are the bodys primary source of energy, especially for the brain. The bigger issue lies in the fact that carb sources vary greatly in their nutritional value. Try to reflect on the sources of carbohydrate in your diet.

6. “Cleanses” are a healthy way to remove toxins from the body and lose weight. Your liver and kidneys are responsible for cleansing the body. Cleanses are only a temporary fix when it comes to weight loss, and pounds will quickly return when the cleanse is over.

7. Low-fat options are always healthier. Although low-fat foods can sometimes be a healthier option, they are often higher in sugar and carbohydrates. It is better to consume higher-fat foods in moderation.

Sources: Brandon Petrovich, clinical dietitian at Mount Carmel St. Ann’s hospital; Brittany Smith, registered dietitian at the OhioHealth McConnell Heart Health Center; Liz Weinandy, registered dietitian at Ohio State University Wexner Medical Center.

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Many myths exist regarding weight loss – The Columbus Dispatch


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