All posts in Diet

A Formula for Losing Weight

If you’re trying to lose weight, you may have heard that the key is a formula of 20% exercise and 80% diet.

Although it may not actually be that specific, the formula is accurate: What you eat matters more than how you work it off.

Staying active is absolutely essential to a healthy lifestyle—the American Heart Association recommends at least 150 minutes of moderate exercise per week. However, if your goal is specifically to lose weight and you find yourself hitting plateau after plateau, you may be sabotaging yourself via your diet.

According to new data, what you eat is far more important than how active you are when you’re trying to slim down.

Exercise IS important, though. 20 percent is still significant, and the benefits of staying fit range from battling diseases to promoting a longer, healthier life.

Additionally, building more muscle helps to create a higher, more sustained metabolism, even when you’re at rest.

The bottom line is that it’s much easier to eliminate a few hundred calories from your diet than burn a few hundred calories through exercise.

Eating a clean and healthy diet will help you lose weight more quickly than working out a lot. But! You will see better results and achieve bigger goals in the long run if you incorporate exercise as well.

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Multivitamins: Bridging the Nutrient Gap

A recent study that followed women for more than 20 years reports that women who took multivitamin-mineral supplement for three years or more were significantly less likely to die from cardiovascular disease.

Simply put, multivitamins are dietary supplements that come in tablet, capsule or pill form and provide you with an array of essential vitamins and minerals.

As it currently stands, more than half of all American adults take multivitamins or other dietary supplements, according to the U.S. Centers for Disease Control and Prevention.

Though experts say food is still your most important source of nutrients, they also say meeting daily dietary needs is vital to long-term health. Supplements can help you fill in nutritional gaps.

Most nutritional needs can be met through a healthy, balanced diet, but many women, especially older women, can benefit from a good multivitamin.

The multivitamin should contain:

  • Calcium
  • Vitamin D
  • Iron
  • Folic Acid
  • Beta-carotene
  • B6 and B12
  • Omega-3 fatty acids

If you’d like to know more about multivitamins – what they can AND cannot do – WebMD has a page that can serve as a great resource.

Of course, before you begin taking any vitamins, consult your doctor. You never know how your pre-existing medical conditions or current medications will affect how your body responds to multivitamins.

 

 

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Avoiding Holiday Weight Gain

It happens to the best of us. Holiday weight gain. It’s so hard to avoid with the Christmas cookies, party hors d’oeuvres and eggnog around every corner.

While the food definitely adds to the holiday spirit, it also has a tendency to add to your waistline as well.holiday party

Avoiding holiday parties and gatherings to avoid the extra calories is a sure-fire way to reduce weight gain, but it also lessens the joy of the season.

Here are a few easy and practical ways to begin and end the season in the same pant size:

  • Weigh yourself twice a week to make sure you stay on track, but not so often that you take all the fun out of holiday eating.
  • Scope out the buffet before you load your plate to avoid foods you don’t really
  • Some folks will avoid eating all day to be able to gorge themselves at parties and gatherings, which might not be a good strategy. Why? Because when you arrive you’re likely starving and will have a more difficult time making smart choices.
  • Eat desserts, but only take three bites. That’ll be enough to satisfy your sweet tooth, but you won’t get all the calories.
  • And finally, chew slowly! Sounds simple, but studies have shown that people who eat slowly gain less weight than people who don’t.

Want more tips? Look no further!

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Want Joint Pain Relief? Try Eating These

Are your knees stiff? Do your shoulders ache? Are your joints painful? Well, you’re not the only one. The Centers for Disease Control (CDC) estimates that more than 14 million people suffer from joint pain commonly caused by inflammation in the body. Remedies include regular exercise and supplements, but what you eat may also help.

You might consider talking to your physician about adding the following foods to your diet:

Pineapple

It’s a fantastic anti-inflammatory because it contains bromelian, which has been shown to be as effective as ibuprofen for treating osteoarthritis pain. Research has also shown it to be effective in reducing inflammation related to rheumatoid arthritis, according to the Arthritis Foundation.joint pain

Turmeric

The health benefits of turmeric—the yellow spice that flavors curries—are far reaching. In fact, we’ve covered them on this very blog. Curcumin, a compound found in turmeric, has been shown to help suppress cancer, reduce blood pressure, and have a positive impact on inflammation, just to name a few.

Hot Peppers

Hot peppers, such as serrano and habanero, have large amounts of capsaicin, which as been shown to have positive effect on longevity, cancer prevention, inflammation, and pain. The hotter the pepper, generally the more capsaicin it contains.

Cherries

Well, isn’t this just the cherry on top?!

While all fruits and vegetables are good for you, some, like cherries, blueberries, and spinach, are antioxidant powerhouses. Cherries fall into that category. Many doctors recommend up to ten servings of fruits and vegetables in general.

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The Science of Coffee

After you drink a cup of coffee, do you find yourself with the jitters, or do you feel exactly the same? Some people can drink coffee and be suddenly energized, while others drink it and it has no impact on their energy level at all.

Turns out, there’s a scientific reason for that, and the explanation may be in your genes.

Folks who inherit two copies of the “fast” variant coffeeof the gene CYP1A2 are known as fast metabolizers, and can break down caffeine about four times more quickly than people who inherit two copies of the slow variant of CYP1A2.

However, numerous genes are part of the caffeine metabolism process and researchers are just starting to look into the links between coffee metabolism and other health conditions such as ovarian cancer and Parkinson’s disease.

The good news for coffee lovers, though, is that just last month, the World Health Organization reversed its decades-long stance that the beverage is “possibly carcinogenic,” citing a lack of evidence.

Regardless of whether you need one cup in the morning to help you out the door or six, it’s been found that coffee may even be good for your health! Check out this video to learn about some of the health benefits of java.

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