Posts Tagged ‘eating’

It can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out (to almost any destination) and are surrounded by junk food. You get hungry, and pretty soon you’re at the local burger joint, diet forgotten.

— Read on blog.myfitnesspal.com/6-appetite-control-strategies-that-helped-me-stop-overeating/

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Burpee Equivalents:  Understanding Junk Food in terms of Your Favorite Exercise

by Dr. Jeff Godin, Ph.D., CSCS, & Spartan Coach

Occasionally we slip up with our diets and sneak in some junk calories. When we do, we have to pay the price…In Burpees!  At Spartan Coaching HQ we have been conducting research to quantify energy expenditure during the Burpee exercise.  Here is what we found:

Burpee

 

Calories (kcals)

burpees for 130lb individual

burpees for 180lb individual

1 large French Fries

500

524

349

1 IPA beer

195

204

136

1 Slice of Dominos Peperoni Pizza

260

272

182

1 8 ounce Ted’s Bison Cheesburger

730

765

510

1 scoop of Ben Jerry’s Cookie Dough ice cream

270

283

189

1 12” Roast beef sub from Subway

970

1016

677

1 Cola soft drink

200

210

140

1 Fried Calamari Appetizer

700

733

489

1 Plain Bagel

320

335

223

1 Slice of Cheescake

1000

1048

698

1 Egg McMuffin Sandwich

300

314

210

1 Cadbury Creme Egg

59

62

41

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Food Frauds That Can Wreck Your Diet

Food Fraud: Caesar Salad

Some foods that we think are healthy can be sneaky little diet wreckers. University of Pittsburgh nutritionist Leslie Bonci, MPH, RD, shares a few of these “food frauds,” starting with Caesar salad. Just a small bowl has 300-400 calories and 30 grams of fat, thanks to loads of dressing.

Food Fix: Use only 1 Tbs. dressing and 2 Tbs. tangy, Parmesan cheese.

smoothie

Food Fraud: Fresh Smoothies

That “healthy” berry blend at a smoothie shop can have a whopping 80 grams of sugar, 350 calories or more, little protein, and often no fresh fruit. Fruit “concentrates” are often used instead of fresh fruit. And sorbet, ice cream, and sweeteners can make these no better than a milkshake.

Food Fix: Get the “small” cup. Ask for fresh fruit, low-fat yogurt, milk, or protein powder to blend in protein and good nutrition.

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How Often Should You Eat?

Posted: November 30, 2012 in Fitness, Nutrition
Tags: , ,

Here is a great article that I found on USnews.com.  It discusses the different diets and recommendations for eating frequency.  I am a firm believe in several small meals a day but I can see how that might not work for everyone.  Enjoy the Article!

 

I’m amazed at the emotions that charge the answer to the question of  how many times a day we should be eating. Some people swear by six small  meals, while others stress three square ones. Others argue that two  daily meals, or even one, will suffice. I’ve also met folks who  passionately believe that snacking ensures a successful diet, while others firmly believe that diets can fail on snacks alone.

The  medical literature isn’t much help in these matters. There are studies  clearly demonstrating that frequent eating benefits weight management.  Other studies, however, show that frequent eating leads to caloric  excess.

So how is it possible for there to be so much division and passion,  both in opinion and in evidence, for a singular behavior? How can eating  more frequently be at once fattening and thinning? The answer depends  on both the foods and the individuals involved.

First,  let’s start with whether or not snacking is helpful or harmful to  weight management. Undoubtedly, the answer depends almost entirely on  the snacks. University of Alberta researchers recently found that a  drink and a snack from a vending machine  would provide 15 teaspoons of sugar and 433 calories—roughly the  caloric equivalent of a McDonald’s Quarter Pounder. By those  calculations, people who snack on food from a vending machine may well  find their waistlines challenged.

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By Vanessa Rodriguez For Active.com

Although we know good nutrition is crucial for training, shelling out those extra few dollars for healthier groceries can be painful. These practical tips can help you meet the needs of both your budget and your body.

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1. Establish your priorities. How important is good nutrition to you? Answering this question honestly can help you determine how much money you are willing to invest in your food. It’s difficult to spend money on things we don’t prioritize. Once we decide that our nutrition is something we want to invest in, it’s easier to make the following changes.

2. Plan and prepare. When it comes to food, saving money always means investing more time in planning and preparation. Yes, we love the convenience of food on-the-go. But eliminating them from your grocery runs can instantly slash our expenses. Be prepared to start washing, chopping, storing, and freezing. Sit down and plan your meals out for the entire week. Make a grocery list and stick to it.

3. Invest in a freezer. If you have the space, this can save you major dollars in the long term. Buy good meat in bulk. Buy entire animals if you can. Get fruits and vegetables in large quantities when they are in season (and therefore the cheapest), then freeze them for use throughout the year.

4. Invest in a nutrition or cooking class. Get a few friends together for a group session to save money. Pay for just a few consultations or classes to cover the basics. Learn to read food labels and get a grocery store tour (be careful when attending free tours—they are usually sponsored by a company with a vested interest in what you buy, so you won’t always be getting completely transparent information).

Spending money on a nutritionist may initially seem counterproductive, but there’s nothing worse than finding out that you’ve been spending all your money on food you thought was healthy, but really wasn’t. Many labels like natural, raw, and whole wheat are not regulated and can be used to sell products at a higher price. A nutritionist can teach you how to determine which foods live up to their labels and which are just clever marketing.

5. Sit down for meals. You’ll be amazed at how much more you eat when you’re on the run. Make time for meals. Sit at an actual table. You generally eat less if you eat with others, plus you are more likely to enjoy your food.

6. Pay more but eat less. Buy higher quality foods but pay attention to your portions. It’s important to accomplish this without feeling hungry, which is very possible by eating the right foods. Fruits and vegetables contain significant amounts of water and are therefore more filling. Whole grains are more satisfying than white flour-based products. In the end you feel full by eating less.

7. Choose your battles. You don’t have to buy everything organic. Pick and choose according to your means, but keep in mind that there are certain foods with higher pesticide loads (and therefore better bought organic). You can find a list of these foods here.

8. Get to know your food community. Most cities have some sort of resource for getting fresh food at a good price. It could be a community garden, a food box program, or a farmer’s market. A little bit of research into your local options can go a long way.

9. Remember that any change is good change. Don’t get discouraged. Your body is the greatest asset you own. Eating well may take up more of your time, but it can also help you live longer and feel happier. You’re stuck with your body for life; how you prioritize your food is ultimately your choice.

Vanessa Rodriguez is the former nutrition editor for Active.com. She is a Registered Holistic Nutritionist and an avid ultra-distance trail runner.

Great article about appetite!

Get it. Love it. Keep it.

Do you ever have those days where you are most unsatisfied AFTER you eat? After your meal you find that you are hungry, tired, and craving something sweet?  

Well here are some reasons why  your meals may be leaving a little something to be desired:

 

1. Your food choices: Regardless of calories (in fact forget about counting calories and think about food choices- quality not quantity!) there are foods that fill  you up and foods that leave you wanting more. Fill up on healthy choices (like vegetables, and whole natural foods) and serve yourself a smaller portion of the less nutritious options. Avoid sugar, pop and diet products which are terrible for you and spike your blood glucose levels.

 

2. Your food group balance: if you are lacking in nutrients from a particular area you are more likely to feel fatigued and unsatisfied. Try to eat in a…

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A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn’t the right–or fun–way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 25 ways to flatten your belly by summer.

Take Your Gossip Session On A Walk
Instead of catching up with friends over food and drinks, suggest a reunion on the move-you’re likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session, form a friendly fitness club, or take advantage of gym specials together. You’ll motivate everyone to get moving while you grow even closer.

Deflate Your Muffin Top With The Roll-Up
Hold a resistance band taut between hands and lie on the floor face up, with legs extended and arms overhead. Pull abs in, tuck your chin, lift arms toward the ceiling, and roll head, shoulders, and torso up and over your legs as far as you can. Keep heels firmly on the floor and reach hands towards your feet. Pause, then slowly roll back down. Do 5 to 8 reps with 30 minutes of cardio 5 to 6 times a week.

Make Time For Cardio

If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study. 

Try Out Spidey Moves
Eliminate spillover spots with the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.

Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

Be Pushy At Restaurants
Saying, “I’ll go last” when the waiter comes around could be adding bulk to your belly. A recent study showed that a normal-weight woman was more likely to mimic a thin woman’s eating habits than an obese woman’s. So when you’re out for girl’s night, order first. You’ll keep yourself, and maybe even a friend or two, on track to a flatter tummy. 

Do the Windshield Wiper.
Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides. 

Clean Your House

One more reason to start your spring-cleaning: Vacuuming is a great ab workout. Tighten your abdominal muscles while you push back and forth for a tighter tummy while you clean.

Cut Back On The Pretzels
Too much salt will make you retain more fluid, which contributes to a puffy appearance and extra water weight.

Fry Fat With The Boat Move
Target your deepest ab muscles with The Boat: Lie face up on a mat with arms straight up over chest. Lift your upper body off the ground by rolling through the spine. At the same time, raise your legs so that you’re balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs. That’s 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.

Add This Green Fruit to Your Diet
Just half an avocado contains 10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes that tell your body to store fat around your belly. Eat these in ¼ cup servings to ward off belly fat without overdoing it. 

Play Catch
Get into a crunch position-lie on your back, knees bent, feet flat on the floor, shoulders and head off the floor with your abs contracted. Then have someone throw an exercise ball (or basketball) to you-first to your left side so you have to twist and reach to catch it, and then to your right. Do this as many times as is comfortable, and try to increase the number each week.

Skip Your Daily Soda Habit
Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for water or water with lemon juice.

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