Search Weight Loss Topics:

Page 629«..1020..628629630631..640650..»

Home » Page 629

Do you love snacking? Grocery shelves sure are packed with delicious looking snackssome healthier than othersand it can be tempting to fill up your cart with them. Yet while there's nothing wrong with stocking your pantry with some healthy snacks, numerous registered dietitians and doctors actually say it's healthier to treat your snacks like a meal.

Yes, really. Instead of mindlessly snacking on a bag of chips, prepare yourself a small meal to go with it. Why? Because you'll actually feel full after, and inevitably, not eat more which causes weight gain.

Here's why you should start prepping meals for your snacks from the experts, and if you're looking for even more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

By the magical three, we mean protein, fats, and carbs. Why? Because these are the three macronutrients that can help round out your meal and keep you feeling full for a longer period of time. It's also important to incorporate fiber into your snack, which is another key component for feeling satiated and for helping you to lose weight.

"I recommend snacks have a mixture of high fiber carbohydrate, fat, and protein in order to provide satiation and fulfill hunger," says Talia Hauser, RD, LDN. "Fiber, fat, and protein all work together to do this. Types of snacks that fit this [include] a piece of fruit and nuts, whole-grain crackers with nut butter, vegetables with hummus dip, string cheese with whole-grain crackers, whole-grain toast with avocado, and Greek yogurt with berries."

Avoiding these key nutrients would result in a "naked" snack, according to Pam Fullenweider, RD, MS of Fully Mediterranean.

"A lot of people turn to chips or crackers as a snack but these foods are primarily made up of carbohydrates," says Fullenweider. "When we eat 'naked' carbohydrates or carbohydrates without protein or fat, our blood sugar spikes and crashes shortly after. This crash in blood sugar drives us to seek out more carbohydrates to raise blood sugar. This cycle can be very hard to break!"

Story continues

When to eat your snack is also important, because it can help eliminate any crazy blood sugar spikes or dips that can happen if you're snacking throughout the day. If you're choosing to make your snack a mini-meal, then you should time it just like you would for breakfast, lunch, and dinner.

"Snacks are an essential part of a healthy balanced diet," says Jean Hanks, MS, RDN, CDN from Bethany Medical Clinic of NY. "It's a good idea to eat every 3 to 4 hours to keep blood sugars stable, which not only prevents hunger-related crankiness ('hanger') but can help prevent overeating at the next meal. So ideally, you would have a snack between breakfast and lunch, and between lunch and dinner."

Pick a time that you feel hungry during the day. Maybe it's the long drag between lunch and dinner or the time you have between breakfast and lunch. If you're not sure the best time to eat a snack during your day, Hauser recommends using a hunger scale to figure out what times are the right ones for you to have your mini-meal.

"I recommend using a hunger scale between 1 (not hungry) and 10 (ravenous), in general one should eat when they are around 4 to 6," says Hauser. "If you find yourself snacking at 1 to 2, you might just be bored or eating thoughtlessly. Get in tune with your hunger cues."

While it's tempting to snack right out of the bag, it doesn't promote healthy portion control for your diet. Instead, set up an actual plate as you would for your other meals of the day, filling it with all of those proper macronutrients, and put the open bag of chips or crackers back in the pantry.

"Be sure to not eat out of a package as it can lead to overeating and mindless snacking," says Hauser. "Grab a handful or scoop, put it on a plate, and eat that. Give yourself a few minutes after eating to see if you are still hungry before going back for more."

And actually take the time to enjoy it! Give yourself a small break during that snack time to sit down and enjoy the meal, instead of falling prey to any mindless snacking.

"One reason snacking gets a bad rap is because of mindless munching and lack of portion control," says Dr. Tonya Sweezer, DO, ND. "We are often snacking because we don't have time for a full meal, so we are too distracted to keep track of our intake."

Once you've established when to have your healthy snack during the day, take some time to planor even meal prepyour snacks for the week, just like you would with any other meal.

Here are a few of the ideas shared by the experts we spoke with:

Or try one of these 50 Healthy Snack Ideas to Keep You Slim.

Don't have time to prep? Edie Reads, RD and chief editor at Health Advise, even recommends getting creative with your leftovers if you don't have time to cook something.

"Leftovers can make excellent snacks," says Reads. "For instance, that whole-grain toast slice you left during breakfast can serve as an excellent snack. Similarly, some low-sugar granola, tuna salad, soup, and stir-fried vegetables are excellent snacks."

It's also important to pair your snack with fluids as well.

"I also recommend pairing your healthy snack with a cup of fluid water first for hydration or try herbal tea or flavored sparkling water," says Leah Van Dolder, BScFN, RD. "Getting into the habit of having healthy snacks on hand helps to keep our energy levels up, our blood sugars stable, and prevents that afternoon dip in focus and productivity."

Now that you know the type of snack to throw together, you'll want to incorporate these 7 Healthy Snacking Habits into your daily routine as well.

See the rest here:
This Is the Only Way To Snack and Lose Weight, Say Experts - Yahoo Lifestyle

Read More..

Playing tennis and racquetball while healthy forms of exercise may accelerate knee joint degeneration in overweight people with osteoarthritis, new research shows.

Exercising using an elliptical trainer, on the other hand, may be a lot kinder to the knees.

Osteoarthritis of the knee joint is one of the most common cause of pain and disability. In the U.S., it affects nearly 14 million people.

The gradual wearing down of knee cartilage and the need for knee replacement surgery is often accelerated in people who are overweight or obese. Though increasing physical exercise might seem the obvious way to lose weight, certain activities may worsen the condition of the knee over time.

Researchers used MRI imaging to study how different types of exercise impact the knees of overweight people.They analyzed the effects of six types of physical activity: ball sports, bicycling, jogging/running, using an elliptical trainer, racket sports and swimming.

Overall, knee joint degeneration was higher in overweight or obese patients who played racket sports, they found. Working out on an elliptical trainer, meanwhile, slowed down the damage to the knee joint and surrounding cartilage.

Researchers performed baseline MRIs and monitored changes in patients' knees over four years using a modified whole-organ Magnetic Resonance Imaging Score. The higher the score, the worse the degeneration.

Patients who played racket sports had higher WORMS scores than both those who used an elliptical trainer to exercise and those who went jogging or running.Patients who used an elliptical trainer had the slowest progression of degeneration out of the exercise groups.

Surprisingly, swimming had the next highest WORMS score after racket sports, followed by ball sports. Bicycling appears to cause less knee degeneration than swimming and ball sports, but more than jogging and running, the data shows.

Researchers found that racket sports put a lot of wear and tear on the medial tibial cartilage compartment of the knee, an area of the knee where arthritis often first appears.

The high-speed lateral movements needed for rackets sports might be the reason for the more rapid degeneration in the femoral-tibia compartment, according to lead author Dr. Silvia Schiro, of the University of California, San Francisco.

The femoral-tibia compartment is made up of the femur condyle, the rounded end of the thighbone that helps it slide over the shinbone, and the meniscus between the thighbone and the tibia.

"A large lateral force imparted at the foot during side-to-side movements may be driving large knee adduction moments, a key feature in medial compartment disease, which imparts high compressive loads on the medial tibia and femoral condyle," Schiro said in a statement.

Medical experts generally recommend gentle, low-impact exercises for overweight people with knee arthritis. The Mayo Clinicadvises stretching, range-of-motion exercises and gradual progressive strength training and low-impact aerobic exercise such as walking, cycling or water exercises.

For overweight arthritis patients who wish to continue playing racket sports, Schir recommended switching to badminton or doubles tennis, which are not as fast-paced and don't put as heavy a load on the knee.

But she acknowledged the degenerative process can vary between patients, and that some overweight people with knee arthritis may be able to safely continue playing racket sports without making any modifications.

"Our data suggests that as a group, though, overweight and obese individuals who play racket sports are at higher risk for disease progression."

The study's findings will be presented atthe annual meeting of the Radiological Society of North America later this month.

Go here to see the original:
Trying to lose weight? It may be wise to avoid racket sports - PhillyVoice.com

Read More..

How you cook your eggs may help or hinder your weight-loss goals.

Image Credit: Alexander Spatari/Moment/GettyImages

Egghead. Egg on your face. Don't count your chickens before the eggs have hatched. All the egg-based idioms out there seem to be pretty negative, but we're here to sing the praises of this incredible, edible food.

Eggs are an excellent source of nutrients, plus they're a rich source of protein and fat, per the USDA two macronutrients that play an important role in weight management.

Protein is important because when you reduce your calorie intake and begin to have some weight loss, inevitably, a percentage of that will be muscle (it's not just fat you're losing), per the Mayo Clinic. Getting enough protein, though, can help you maintain your muscle or at least minimize the amount you lose which keeps your resting metabolism up, helping you burn more calories overall.

Protein also aids in weight loss because it helps you feel full, requires more energy to digest and increases satiety hormones, according to an April 2015 paper in the The American Journal of Clinical Nutrition.

Fat, too, is satiating it slows digestion, leaving us feeling fuller longer, according to the Harvard T.H. Chan School of Public Health. So, yes, getting enough fat can help with weight loss.

With all that said, there are still some best practices to follow when eating eggs. Keep the following common mistakes in mind if you're trying to lose weight.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Mistake 1: Eating Only the Whites

If you're still removing the yolk every time you make scrambled eggs, you're not doing yourself any favors when it comes to losing weight or getting vital nutrients.

Yes, yolks contain the majority of the fat found in an egg, but dietary fat isn't what leads to more body fat that's due to an excess of calories. Plus, the yolk contains half of the protein found in an egg, according to the USDA.

Lastly, the yolk is where the majority of the nutrients are. If you toss the yolk, you're missing out on choline, folate, iron, selenium, phosphorus, zinc, thiamin and vitamins A, B6, B12, D and E, according to the American Egg Board.

Mistake 2: Limiting Eggs to Breakfast

Don't limit yourself (or your diet) by only thinking of eggs as a breakfast food. They can be enjoyed at lunch and dinner, too, and even as a snack.

They're easy to incorporate into meals beyond breakfast: Egg salad sandwiches make for a nutritious and comforting lunch. Or enjoy poached eggs as your source of protein on top of a salad or grain bowl.

For dinner, add an over-easy egg on top of your burger or work a couple into your stir fry before serving.

Enjoying a hard-boiled egg or two with salt and pepper is a delicious afternoon snack that will keep you satisfied until your next meal.

Mistake 3: Cooking Them With Unhealthy Fats

Frying eggs in butter or margarine kind of defeats the purpose if you're trying to eat a healthy diet or lose weight. Sure, it may taste good, but it takes your meal down a notch nutrition-wise.

We're not saying avoid all fats. Our bodies need fat, and dietary fat can aid in weight loss. Unhealthy fats, like saturated and trans fats, however, can increase your risk of heart disease, stroke, diabetes and other chronic conditions, per Harvard Health Publishing.

Instead, cook your eggs in unsaturated fats like olive, avocado and canola oil. The American Heart Association recommends choosing oils with less than 4 grams of saturated fat per tablespoon and no trans fats or partially-hydrogenated oils.

Or better yet, opt for poached or boiled eggs, which don't require any extra calories to cook.

Mistake 4: Pairing Them With Bacon and Other Unhealthy Breakfast Foods

Our perception of eggs has changed over the years, especially as science has evolved and we know now eggs can be part of a healthy diet.

That said, refrain from allowing the healthy attributes of eggs to extend a health halo over everything else you're eating with them, like highly-processed red meat (bacon, sausage) or refined grains (pancakes, waffles).

Healthier pairing options for eggs include vegetables and a small portion of cheese for an omelet, topped with salsa. Or enjoy scrambled eggs with a whole-grain English muffin and a piece of fruit or yogurt.

Mistake 5: Eating Too Many

Yes, the limit on dietary cholesterol was lifted when the U.S. Department of Health and Human Services published its 2015-2020 Dietary Guidelines for Americans. But this doesn't mean you can consume them with abandon.

While there's technically no upper limit on cholesterol, the guidelines do state that "individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern."

When it comes to eggs, it's best to stick to an average of one per day, according to Harvard Health Publishing. If you have diabetes or other heart disease risk factors, you may want to eat no more than three eggs a week.

Read the original post:
Eggs for Weight Loss: How to Eat Eggs and Lose Weight - LIVESTRONG.COM

Read More..

Eating Most of Your Calories Early in the Day Does Not Help with Weight Loss, New Research

These findings were shared by the American Heart Association.

Intermittent fastingwhich for some people may mean skipping breakfast and restricting their daily eating period to only eight consecutive hoursis one of the most popular diet trends in the last couple of years. But new research suggests that what you eat, rather than when you eat, has a greater impact on one's overall health and ability to lose weight, according to a new study from the American Heart Association.

"We have wondered for a long time if when one eats during the day affects the way the body uses and stores energy," said study author Nisa M. Maruthur, M.D., M.H.S., associate professor of medicine, epidemiology, and nursing at Johns Hopkins University in Baltimore. "Most prior studies have not controlled the number of calories, so it wasn't clear if people who ate earlier just ate fewer calories. In this study, the only thing we changed was the time of day of eating."

Lennart Weibull

Related: Science Says Exercising in the Morning May Be Best for Weight Loss

Maruthur and his team of researchers studied 41 overweight adults over the course of 12 weeks. All participants consumed the same pre-prepared, healthy meals provided for the study; 90 percent of the participants were Black women with prediabetes or diabetes, and an average age of 59 years. Half of the adult participants followed a time-restricted eating pattern, limiting their eating to specific hours of the day and ate 80 percent of their calories before 1 p.m. The other half of the participants ate at the usual times during a 12-hour window, consuming half of their daily calories after 5 p.m.

Participants' weight and blood pressure were measured at the beginning of the study and again at the four-, eight-, and 12-week mark period. Researchers found that both groups lost weight and had decreased blood pressure due to the type of healthy food that they consumed, not the time at which they ate it.

"We thought that the time-restricted group would lose more weight," Maruthur said. "Yet that didn't happen. We did not see any difference in weight loss for those who ate most of their calories earlier versus later in the day. We did not see any effects on blood pressure either."

Go here to read the rest:
Eating Most of Your Calories Early in the Day Does Not Help with Weight Loss, New Research Finds - Yahoo Lifestyle

Read More..

Glucose triggers insulin which is the bodys nettoyeur. Its job is either to convert glucose into fuel or store it for later emergencies (on our hips, basically). Many people falsely think that a glass of orange juice is doing them a favour but they couldnt be more wrong. Anything (yes, even honey) that breaks down to simple sugar triggers insulin production. Huge fluctuations of sugar (which look like the stock market gone mad on the sensor) can lead to insulin resistance, and the beginnings of dreaded type 2 diabetes.

Stress, lack of exercise, wine (all in my case) play havoc with glucose levels. I initially reached for things like sourdough bread, which briefly relieved the shaking, but that was a mistake (my monitor went sky high and then so low I had to check for a pulse). A healthy person wearing the glucose monitor should have a steady line in the 4-6 area (I once went to 27). Its fine to spike after a meal but that figure should rapidly go back to base line.

Nutritionist Charlotte May of Wellgevity explained what I should do: People with a history of chronic fatigue syndrome often have difficulty regulating blood sugar. Low levels are often caused by adrenal exhaustion. Do you feel clammy, tired, dizzy, shaky, pounding heart, irritable, anxious moody? YES! YES! YES! I replied.

To stabilise blood sugar you have to change your eating habits, but only a bit. I gave up alcohol, but carefully, so as not to eat chocolate instead.

For a steady glucose line (and energy levels), avoid the obvious culprits like rice, simple bread, sweetened granola, fruit smoothies etc on their own. The best thing for slow release energy is protein plus fat (so for breakfast I have yoghurt with almonds and some fruit for fibre, which is also essential). Lunch can be any sort of protein (roast beef, turkey, cheese, egg) with some sort of non gluten grain if possible. Gluten can increase inflammation and general immunity activity, says May. Buckwheat is ideal.

I am deeply anti-fad. If I dont see compelling evidence, I wont do it. But since I cut out gluten, sugar and lactose, my bowels have thanked me by going back to work (after a 30-year strike).

Dinner which was the meal I was taught not to add carbs to was where I was getting it wrong. Focus on low carbohydrates by day, but add some at night (sweet potato, some rice or pasta or best of all, pulses), says May. Carbs in the day can cause a slump, but at night they have the dual benefit of enhancing sleep and avoiding downward spikes that make you tired the next day."

I took her advice and in just one day felt a huge improvement.

Inchauspe says there are quick things you can do battle the spike of a slice of cake or a Pauls baguette. First, take a walk (or do squats) immediately after, which helps eat up excess glucose. Second, down a shot of apple cider vinegar (you can buy this at health food stores and some supermarkets) mixed with water beforehand. This magically inhibits a surge in blood sugar levels. If you love chocolate, have it after a meal so it is broken down more slowly (the monitor tells you everything).

I discovered I am a rapid glucose absorber, for example, so I need to focus all the more on nutrient dense protein. Red meat, including shanks and liver, is by far the best protein humans have at their disposal.

DrTommy Wood, who coaches Formula One drivers (a pretty alert bunch I would say), exhausted me with evidence. Whatever you eat, he says, has to be at the top of the nutrient pile (which is untouched by processing) and red meat holds the crown.

Austrian doctor Simone Reitmair (one of the most energetic people I know) suggests a way to drink my beloved coffee with impunity. Add one tablespoon of MCT C8 oil mixed with D+ galactose powder (to make a froth) and you will go and for hourswithout any blood sugar levelspikes, she says.

My weight is going down despite occasionally eating chocolate and pasta, largely because I now know when and how to eat it. I also feel 100 times stronger and no longer shake.

Next week: Helen will be learning about the power of breath work and how it can lower stress levels and improve your health

READ MORE:How Im planning to power through the Lockdown slump

View original post here:
'Will a simple glucose test help me lose weight, banish brain fog and recover from long Covid?' - Telegraph.co.uk

Read More..

Are you on a weight loss journey and planning to pick up those over-the-counter diet pills? Well, you are in the right place. Before you consume those pills, make sure you know what you are intaking. Diet pills can help you in obesity treatment, but they are not a magic bullet that allows us to shed pounds effortlessly overnight. But the question is do they really help you lose weight or harm to your health? Lets dive in to find out the answer. Also Read - Drinking hot water: Why you should start your day with a glass of warm water

These are the pills that refer to prescription or nonprescription (over-the-counter) drugs, dietary supplements, or herbal supplements that promise quick weight loss. People also take diet pills for many different reasons such as to lose or gain weight, to restore lost nutrients, to build muscle tissue, to support physical functions like eyesight, to improve sleep, or to boost energy. Also Read - From Weight Loss to Sleep: Heres how circadian diet works with your internal clock to improve overall health

The tablets which are found easily off the medical counter are actually a combination of various substances, which denote quicker weight loss. These include garcinia, which is native to India, oolong tea, and white tea, all of which are responsible for revving up your bodys metabolism. These pills also contain: Also Read - Weight loss: This 2-minute Japanese technique might help you get rid of extra kilos

If you are looking for a diet pill then you will have no shortage of choices. But, the main concern remains how do they work? These pills are your food supplements.

They help you to curb your cravings for food which helps in weight loss.

Other than curbing your food cravings, these pills also help in elevating your metabolism rate which plays a key role when it comes to weight loss.

Diet pills are no magic pills and they dont vanish your fats overnight but, they slow down your bodys fat production. Ingredients like green tea, hydrocitric acid, flax seed, etc are the ones that help in fat reduction.

Well, when it comes to diet pills, you must know the safety concerns. Over-the-counter diet pills may tell you about the contents and the dosages but, not taking the right dose of these pills can affect your health. Its also important to remember that you cant determine how a drug will interact with your body. Some of these pills can also alter the effects of other medicines that you are taking.

Although, taking care of your health is always recommended but, you should not take any undue chances with your health. You all know it very well that a combination of diet and exercise is a basic way to lose weight for many people. But, if you are unable to do so even after maintaining a well-balanced diet and exercise regime which happens rarely, the first thing you should do is consult a doctor and see if you are suffering from any illness. If not then consult your doctor and inform the weight loss regime that you are following.

Share your thoughts on the above article and let us know if you are one of them who is into the diet pills if so then dont forget to tell us about your experience. Stay healthy, stay fit!

NOTE: No matter what claims the diet pill companies are making and how fast you want to lose weight, make sure to consult your doctor before taking them.

Published : November 12, 2020 12:25 pm | Updated:November 12, 2020 12:27 pm

Go here to see the original:
Over-the-counter diet pills: Do they really help you lose weight or harm your health? - TheHealthSite

Read More..

Lean cuts of pork, like the tenderloin, serve up protein with fewer calories, making them a good choice for weight loss.

Image Credit: bhofack2/iStock/GettyImages

When it comes to losing weight, getting a handle on how many calories you're eating is important, but so is making sure you're getting an appropriate balance of carbs, fat and protein.

The latter is one reason why meat can support your weight-loss goals it's a stellar source of protein. This macronutrient is important when you're looking to shed fat because it helps maintain your lean muscle mass, according to a March 2020 study in The Journal of Nutrition. Your muscle tissue is more metabolically active than your fat stores, so maintaining lean muscle mass while losing weight will help keep your resting metabolic rate up (aka help you burn more calories).

Also, compared to the other two macros fat and carbs protein is the most satiating, according to an April 2015 American Journal of Clinical Nutrition article.

There are different ways to meet your protein needs you don't have to rely on meat. Healthy plant-based protein sources include tofu, tempeh, beans, nuts, seeds and even whole grains.

That said, if you're partial to meat, some options are better for weight loss than others.

If you're losing weight, you should aim for 1.3 grams of protein per kilogram of body weight each day (keeping in mind that a kilogram equals 2.2 pounds), according to a December 2019 Advances in Nutrition review. For a 200-pound person, that's about 118 grams.

5 Meats to Eat When You're Trying to Lose Weight

Opt for white over dark turkey meat for a better protein bang for your buck.

Image Credit: Roxiller/iStock/GettyImages

Red meat contains saturated fat, but there are leaner cuts you can enjoy in moderation, including sirloin steak, tenderloin and lean ground beef. For example, a 3-ounce cooked portion of 95-percent lean ground beef has 150 calories and 23 grams of protein, per the USDA.

So what does "in moderation" mean? For cancer prevention, The World Cancer Research Fund recommends limiting yourself to three portions a week (reminder: one portion is about 3 ounces, cooked). On average, we currently eat just over this at 3.5 ounces per day, according to the American Heart Association.

Skinless chicken breast can be one of the leanest sources of protein. The key is choosing white meat (over dark), which you can find in the breast, tenders and wings.

A 3-ounce serving of cooked chicken breast has 135 calories and 28 grams of protein, per the USDA. It also has ample amounts of phosphorus, selenium, riboflavin, niacin, vitamin B6 and choline.

Remember, remove the skin before eating and avoid dark meat, which you'll find in the thigh or drumstick.

Seafood and fish can be a nutrient-rich source of protein but you'll want to be cautious of healthier options that are low in mercury and are sustainable for our planet.

Clams, mussels and oysters are excellent choices because they're typically low in mercury, according to the Environmental Defense Fund. What's unique about mollusks is that they're especially good for our waters because they help keep it clean by filtering out heavy metals and other biological matter. When farm-raised on ropes, they don't require feed and the harvesting process has minimal strain on the environment.

A 3-ounce serving of mussels provides 146 calories and 20 grams of protein, per the USDA.

Like most meats, there are healthier cuts of pork like pork chops, tenderloin and sirloin pork roast and there are those that are much fattier, like bacon and pork belly. For instance, a 3-ounce serving of pork tenderloin has 122 calories and 22 grams of protein, according to the USDA.

When shopping for leaner cuts, look for loin or chop in the name.

When cooking pork, cut away any visible fat and always reach an internal temperature of 145 degrees when cooking, per the Food and Drug Administration guidelines.

Like chicken, white turkey meat is another source of lean poultry. You'll find the white meat in the breast and wing, while dark meat is found in the leg.

White meat is lower in calories but when eating a 3-ounce portion, the differences are negligible. The amount of protein and total fat are the differentiating factors.

For instance, roasted turkey breast has 125 calories, 2 grams of fat, 0.5 grams of saturated fat and 25 grams of protein, while dark roasted turkey meat provides 130 calories, 9 grams of fat, 2 grams of saturated fat and 13 grams of protein, per the USDA.

3 Types of Meat to Limit or Avoid

Frying your meats adds fat and calories without a nutritional payoff.

Image Credit: bhofack2/iStock/GettyImages

Even if you take healthier meats like chicken, coating them with breading and deep frying negates any health benefits you may be seeking. For starters, it dramatically increases the calorie and fat content. Case in point: A 3-ounce serving of fried chicken tenders has 250 calories, 13 grams of fat and 15 grams of protein, compared to the same serving of chicken breast, which has 135 calories, 3 grams of fat and 28 grams of protein, according to the USDA.

This may help explain why in a February 2013 Nutrition, Metabolism and Cardiovascular Disease study, researchers found that eating fried foods more than four times a week significantly increased the risk for becoming overweight or obese compared to limiting fried food to less than twice a week.

Bacon, hot dogs, beef jerky, salami and sausages are all prime examples of processed red meats. They're higher in calories, saturated fat and sodium, compared to leaner, less-processed cuts of red meat, according to the American Heart Association (AHA), which makes them bad for our hearts.

A 3-ounce lean beef patty has 120 calories, 3 grams of fat, 1 gram of saturated fat and 22 grams of protein, while the same portion of bacon has 400 calories, 30 grams of fat and 10 grams of protein.

Research shows that cutting down on processed meat even by just 2 percent of your total calories and replacing with plant protein is linked to a 32 percent lower risk of death, according to the AHA.

While fish and seafood can be excellent sources of protein and important vitamins and minerals, they can also be high in mercury. To limit or reduce your exposure, avoid tilefish, swordfish, king mackerel, ahi tuna, bigeye tuna and orange roughy, as listed by the Natural Resources of Defense Council.

You also need to be cautious when it comes to canned tuna. Skipjack or light tuna are safer options. Albacore tuna is higher in mercury and should be limited.

Read more here:
The Best and Worst Meats for Weight Loss - LIVESTRONG.COM

Read More..

90 Day Fianc star Ariela Weinberg impressed her IG fans by losing 50 pounds after having Aviel. Biniyam's GF is now sharing her fitness secrets.

TLC viewers waited for almost the entire 90 Day Fianc: The Other Wayseasonto get one glimpse of Ariela Weinbergs baby Aviel, and now Ariela is showing off her post-baby weight loss. Baby Avi has become a social media star, and his reality TV celeb mom is also making waves thanks to her fitness secrets.

Ariela and Biniyam bickering over baby Aviels religion on 90 Day Fianc: The Other Way has been the theme of recent episodes. The baby was brought into the world via an emergency C-section, and Ariela hardly had time to recover before needing to make a decision about the infants circumcision. Biniyams sisters Wish and Mimi always wanted Avi to be baptized so he wouldn't go to hell. Ariela comes from a Jewish background. Biniyams Ethiopian family compares her to his American ex-wife, Bria. While Bria may have left Biniyam and taken their baby along due to his alleged infidelity, the situation with Ariela is different. Recent wedding rings displayed in Ariela and Biniyams Instagram posts do suggest a 90 Day Fianc success story. While Aviels religion may have finally been decided upon by the TLC twosome, its Ariela's weight loss that fans seem to be in awe of. Now, the Princeton, NJ resident has finally revealed her fitness and diet strategies to 90 Day Fianc fans.

Related:90 Day Fianc: Ariela Shows Off Post-Baby Body In The Best Ethiopian Way

Her Ariela DanielleInstagram followers first saw a glimpse of her postpartum physique in a picture where she wasenjoying Ethiopian gursha with Biniyam. Some90 Day Fianc followers may not even have noticed her shiny gold ring. At first, Ariela shied away from discussing her weight loss. She was coy, saying: maybe this is an old pic...I'm not telling! However, last night, the TLC celeb replied to a few curious IG followers during a Q&A session. A fan said, How are you doing these days? You look like you lost weight and look great! Biniyams baby mama replied with, I am doing good, and added, I lost about 50 lbs since the day I gave birth. See a screenshot of the chat below:

Inspired by Arielas dramatic transformation, another 90 Day Fianc fan asked her to share her weight loss tips. What did you do to lose weight? Please share, wrote the TLC viewer.Ariela from 90 Day Fianc spilled that her secret was breastfeeding. Breastfeed if you want to lose baby weight, replied the freelance writer. She also said, weight training helps a lot. Ariela, whos been breastfeeding baby Aviel for the last 11 months and going somewhat strong also confessed that she doesnt eat much late at night.

Knowing Ariela and the fact that she's a stickler when it comes to following the90 Day Fianc social media ban rules, it might take a while till fans figure out if shes still in Addis Ababa or has moved back to America. Still, neither she nor Biniyam is shying away from sharing pictures of her streamlined body on their social media feeds. Nonetheless, Ariel and Biniyam have a long way to go until they find happiness on 90 Day Fianc: The Other Way, due to trust and tradition issues. Fans may rest assured that Ariela, Biniyam, and Aviel seem to be doing fine right now.

Read the rest here:
90 Day Fianc: Ariela Reveals The Shocking Secret Of Post Baby Weight Loss - Screen Rant

Read More..

Sabudana, also known as tapioca pearl or sago, is starch extracted from the roots of tapioca.

Its an energy booster and a source of calcium, iron, and potassium. But although a healthy carbohydrate, its also a high carb food. So if you have diabetes, you might ask: Is sabudana safe to eat?

The body breaks down most carbs from food into sugar, or glucose, and insulin helps the cells in your body absorb this sugar. If you have diabetes, though, your body doesnt produce enough insulin or respond to insulin properly. In which case, eating high carb foods can cause an accumulation of glucose in your bloodstream.

Can sabudana have this effect on blood sugar? Heres what you need to know about this healthy carb, including whether its safe to eat if you have diabetes.

Sabudana is native to countries like Asia, South America, and Africa. This is because tapioca roots can grow easily in these regions.

Sabudana is produced by first extracting starch from the root of the tapioca plant. The starch is then processed into small, pearl-like spheres.

It has a neutral flavor, so some people use it to add texture to breads or cakes, or theyll add it to drinks, soups, and sauces as a thickener. As an ingredient, it can be roasted, boiled, or fermented.

While someone without diabetes might eat sabudana without thinking about their blood sugar, people with diabetes need to be a bit more aware of the carbs they eat, particularly if they take insulin.

As a high carbohydrate food, sabudana can pose a risk if you have diabetes. The starch rapidly converts to sugar, thus triggering a blood sugar spike.

But this doesnt mean that its completely off limits.

Although some people with diabetes might stick with a low carb diet, they can also enjoy sabudana from time to time. The key is moderation.

Eating sabudana on a daily basis can lead to frequent high blood sugar. When eaten in moderation, it only causes a moderate increase in blood sugar.

Its important to always eat sabudana with fiber-rich, low calorie vegetables. This helps increase your overall fiber intake for that meal and keeps your blood sugar stable. Because fiber slows the absorption of glucose, it prevents dangerous blood sugar fluctuations.

Sabudana is one option if youre looking for a gluten-free food. If you have a gluten intolerance or Celiac disease, gluten can cause constipation, diarrhea, bloating, and fatigue.

Sabudana is also useful when you need a quick energy boost.

Some people living with diabetes experience frequent tiredness, fatigue, or constipation. Sabudana might relieve some of these issues.

Its also important to eat sabudana in moderation because its high on the glycemic index (GI).

The glycemic index ranks the carbohydrates in foods based on how slow or how fast they raise blood sugar levels. The scale ranges from 0 to 100, with foods higher on the scale increasing blood sugar at a faster rate.

Knowing the glycemic index of foods can help you determine which carbs can be better for keeping your blood sugar more stable. Since foods with a lower GI ranking digest more slowly, they dont usually cause a spike in blood sugar. Eating these foods can help you successfully manage diabetes.

Eating carbohydrates that absorb too quickly, on the other hand, might cause a blood sugar spike. This makes it harder to control your diabetes, and puts you at risk for diabetes complications, like:

The glycemic index breaks foods into categories based on the grams of carbs:

Sabudana has a glycemic index of 67. Although it doesnt have a high ranking, it isnt exactly low, either. So it can have a moderate impact on blood sugar if you consume too much.

Ideally, people with diabetes should eat foods that rank lower on the glycemic index.

Sabudana is pure starch, so it contains more carbohydrates than any other nutrient. Its also a source of:

According to the U.S. Department of Agriculture, 1 cup of tapioca pearl contains:

If youre living with diabetes, its important to eat a healthy, balanced diet to keep your blood sugar within a healthy range.

Of course, this isnt only important for people with diabetes. Eating a balanced diet benefits everyone. It can lower the risk of developing diabetes later in life.

If you have diabetes, you dont have to avoid carbohydrates. You need carbs for energy. However, you should focus on eating healthy carbohydrates. These carbs include:

Some of these foods are excellent because theyre also fiber-rich, which helps slow the absorption of sugar.

As a general rule, eat fewer unhealthy carbohydrates. This includes foods and drinks with added sugar or high amounts of fat and sodium.

If you take insulin, monitor the amount of carbs you eat per meal so that you take the right dose of medication.

You can count carbs before eating, and then take the appropriate amount of insulin before meals.

If youre having difficulty managing your blood sugar, or if you need assistance figuring out your insulin-to-carbohydrate ratio, speak with your doctor. You can also ask for a referral to a dietitian, a nutritionist, or a diabetes educator.

They can offer advice and teach you how to count carbohydrates and how to adjust your insulin. You can also get tips on creating a meal plan to keep your blood sugar under control.

Sabudana is a healthy carbohydrate thats gluten-friendly and provides a much needed energy boost. But if youre living with diabetes, too much of it can be harmful to your health.

So while sabudana is okay to eat if you have diabetes, moderation is key. Make sure you pair it with fiber-rich vegetables to avoid blood sugar spikes.

View post:
Sabudana and Diabetes: Is This a Good Food to Eat? - Healthline

Read More..

If zipping up your favorite jeans or buttoning a shirt over your belly has become problematic, its time to face reality youre likely carrying excess belly fat. Whether youre a man or woman, carrying an excess band of fat around your abdominal or midsection is risky to your health.

Accumulating belly fat can sneak up on a person. Contributing factors leading to gaining belly fat include consuming too many calories and not enough exercise, lack of sleep, and getting older, as aging can cause loss of muscle mass and a decreased metabolism, and your genetics, which can determine where you tend to store body fat.

The dangers of deep belly fat

Unlike fat found on the hips and thighs, fat around the middle (belly fat) produces biologically active substances creating an environment conducive to serious health risks. Because of its proximity to the major organs in your midsection, think of belly fat sort of like an apron hanging from your large intestine surrounding your internal organs. When fat collects deep within the central abdominal area of the body known as visceral fat, it poses greater risks of major chronic diseases than excess fat lying just beneath the skin, subcutaneous fat, found on hips, thighs, and buttocks. One danger is that fat cells of visceral fat are its own endocrine organ, secreting hormones, proteins, and other molecules having far-reaching negative effects on other tissue and organs nearby.

For instance, visceral fat releases more fatty acids into the blood than other types of fat tissue, contributing to a blood lipid profile associated with metabolic syndrome. Metabolic syndrome is a combination of visceral fat, high blood glucose (insulin resistance), high blood pressure, and altered blood lipids greatly increasing risk of heart disease leading to a heart attack or stroke.

Visceral fat also makes proteins called cytokines, which can trigger low-level inflammation, another predictor of heart disease. This also acts as a precursor to angiotensin, a protein that causes blood vessels to constrict, increasing blood pressure.

In addition, these same visceral fat cells lead to a loss of sensitivity to insulin, a hormone crucial for burning energy and keeping blood sugar in control. As a result, extra belly fat increases the risk of insulin resistance, bringing its own potential complications. Insulin resistance often leads to type 2 diabetes, which affects more than 34 million Americans and is the sixth leading cause of death in the U.S.

Besides heart disease, high blood pressure, and type 2 diabetes, carrying excess belly fat may also increase the risk of other serious chronic diseases:

Dementia: Research shows that persons with high levels of abdominal fat are almost three times more likely to develop dementia (including Alzheimers disease) when compared to persons with less abdominal fat.

Asthma: Carrying excess weight around the midsection increases the likelihood of women developing asthma than women with smaller waists. The risks were higher for women who were large-waisted and overweight or obese. Its speculated that belly fat increases the risk of asthma due to its inflammatory effects throughout the body, including in the airways.

Breast cancer: Postmenopausal women with abdominal obesity are at a greater risk for breast cancer as found by a combined analysis of several studies.

Colorectal cancer: Developing colorectal cancer is three times greater in people with the most visceral fat than those with the least. A Korean study found that adenomatous polyps in the colon are associated with insulin resistance that may lead to colorectal cancer.

Gut check

You may think just simply looking at your abdomen will tell you if you have too much belly fat. But a more definitive way to find out is to use a tape measure, placing it around the largest diameter of the belly or at the level of your navel to get an accurate measure. Here are the steps to follow on measuring waist circumference accurately:

Stand and place a tape measure around your bare stomach at your navel.

Pull the tape measure until it fits snugly around you, but doesnt push into your skin. Make sure the tape measure is level all the way around.

Relax, exhale and measure your waist, resisting the urge to suck in your stomach.

Men with a waist circumference 40 inches or greater or women with a waist circumference 35 inches or greater have an unhealthy concentration of belly or visceral fat and are putting their health at risk.

Specific ways to target and shrink your midsection

No matter how many crunches or other targeted abdominal exercises you do, these exercises wont get rid of belly fat. They will tone your abdominal muscles, but belly fat can still be there.

Fortunately, there are proven strategies that have been shown to target belly fat. Belly fat responds best to dietary changes and certain exercise strategies that help you lose weight and lower total body fat. If you adopt these strategies, you can begin to win the battle of the bulge by whittling your waistline while improving your health. Here are 6 ways how:

Avoid sugar-sweetened beverages and slow down on alcohol

Numerous studies have shown that excess sugar from sugary beverages can lead to accumulation of fat in the belly and liver. Its this increase in belly fat which leads to insulin resistance and a host of metabolic problems. Sugar sweetened beverages are one of the prime reasons for increased risk of obesity in children and adults. Start today cutting out sugary beverages to eventually less than once a month or none at all.

Drinking excess alcohol of any kind can increase belly fat, primarily because it contains calories. If you do drink alcohol, do so in moderation. The guidelines for moderate drinking are no more than two drinks a day for men and no more than one drink a day for women. The less you drink, the fewer calories youll consume and the less likely youll gain weight in the abdominal region.

Increase protein intake

If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet. And best of all, there is evidence protein is particularly effective against belly fat.

Adequate protein intake can help contribute to feeling fuller for longer periods of time, reducing hunger and calories. It is recommended to distribute your protein intake throughout the day to 25-30 grams at breakfast, lunch and dinner. Include protein-rich foods such as whole eggs, fish, lean beef, poultry, legumes, nuts, and dairy products, especially milk, Greek yogurt and cottage cheese.

Include more foods high in fiber

Boosting fiber intake is one of the most effective ways to not only lose weight but also satisfying hunger.

Fiber is only found in foods of plant origin, so load up on fruit, vegetables, beans, nuts, seeds, and whole grains. Ideally, aim for at least 25 up to 35 grams of fiber daily. Some studies have found that an additional 14 grams of fiber per day is linked to a 10 percent decrease in calorie intake and weight loss of almost 5 pounds over 4 months.

Embrace consistent exercise

Theres nothing quite like regular consistent exercise to live and enjoy a long, healthy life. Besides helping with weight loss, reducing stress and anxiety, improving bone health and maintaining muscle mass, exercise is also effective at targeting belly fat.

For most adults, the Department of Health and Human Services recommends moderate amounts of aerobic activity, such as brisk walking for at least 150 minutes a week, or vigorous activity such as running for at least 75 minutes a week.

Exercises most effective for shrinking your middle is aerobic exercise brisk walking, running, swimming, tennis, basketball, racquetball, and even lifting weights. Exercise also provides an added bonus in reducing inflammation, lowering blood sugar levels, and improves all other metabolic abnormalities associated with excess abdominal fat.

Dont smoke

Smoking not only increases risk of lung cancer and heart disease, research shows it causes more fat to be stored in the abdomen rather than on the hips and thighs, further increasing risk of disease even if they are slimmer than nonsmokers. Take proactive steps to kick the habit of smoking.

Make sleep a priority

Studies have found that adults sleeping five hours or less a night accumulate significantly more visceral fat. Have a regular bedtime routine and practice good sleep hygiene to get sufficient shuteye.

Cheryl Mussatto MS, RD, LD is a registered dietitian with a masters degree in dietetics and nutrition from the University of Kansas, and a bachelors degree in dietetics and institutional management from Kansas State University. She is a clinical dietitian for local clinics, an adjunct professor at an area community college where she teaches basic nutrition, and a freelance health and nutrition writer. She is the author of The Nourished Brain: The Latest Science On Foods Power For Protecting The Brain From Alzheimers and Dementiaand The Prediabetes Action Plan and Cookbook. Visit her website at http://www.eatwelltobewellrd.com.

View post:
Eat Well to Be Well: The harmful health reality of excess belly fat - Osage County Online | Osage County News

Read More..

Contact Us Today

Page 629«..1020..628629630631..640650..»

Home » Page 629