One healthy tip at a time!

WheatThins

Serving size is very important when it comes to eating healthy! Do not eat directly out of a box because you won’t know how much you ate. Serve yourself a measurable amount and enjoy the treat! #BeMindful

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Does Mediterranean Diet work?

People of Mediterranean countries like Greece and Italy have healthy hearts and low rate of cardiovascular disease which is because of the Mediterranean eating pattern.

What is Mediterranean Diet?

The focus is on intake of fresh homemade meals consisting of: whole grain breads and pasta, fish instead of red meat, grilled and steamed food instead of fried, beans and soybeans, non fat or low fat dairy products and use of olive oil which contains monounsaturated fat.  It encourages whole grains, fruits and vegetables that provide fiber, and fiber improves motility and satiety. Refined sugars and high calorie processed foods are prohibited.

Ancel Keys, a nutrition expert, writes that the “heart of the diet is that it’s mainly vegetarian, includes far less meat and dairy than American and Northern European diets, and uses fruit for dessert” (Harvard Health Letter, 2008).

A diet rich in soy and whey protein, found in ...

Does it work?

Mediterranean diet works because it is not considered a strict diet but more like a lifestyle modification and the person can enjoy different variety of foods.

Is Weight-loss likely?

This is not a low carbohydrate or a low protein diet. It is a balance of nutrients to ensure health, weight loss and satisfaction because there is no elimination of major food groups but only saturated fat, trans fat and processed foods are discouraged.

I am only eating 2 meals a day! Why can’t I lose weight?

This is a very common question and the most tried effort for weight loss. Sadly, it’s not always successful.  Why? Because you deprive your body of fuel supply that it needs in between these two meals. When it doesn’t get the fuel your body starts conserving and saving energy.Our body thinks “Who knows when I am going to get fuel (food) again? So let’s start conserving”

MealTime

Here is how Dr. Brian Wansink, the author of Mindless Eating, puts it “Our body’s metabolism is efficient. When it  has plenty of food to burn, it turns up the furnace and burns our fat reserves faster. When it has less food to burn, it turns down the furnace and burns it more slowly…Our bodies fight against deprivation”

Research shows: “Women who reported skipping meals lost almost 8 fewer pounds than women who did not”

How do I lose weigh then? You and I don’t need to cut out any food groups from our diet and we definitely don’t need to starve ourselves. Eat in moderation cutting out 200-300 (no more than 500) calories a day and adding some physical activity. Our bodies won’t recognize these few calories missing from our diet. Over time, you will be able to fit into your “back when I was skinny” jeans that you still have in your closet!

Take it one step at a time – change one thing at a time! 

Scent based weight loss programs: do they really work?

Sensa, Aroma Patch, and SlimScents are few products that claim to help lose weight by reducing our appetite. These products enhance our sense and taste receptors and signal our body to stop eating! Do they work?  Some short-term studies did show weight loss in participants but its long-term effects are not proven. Also, it is not clear if the participants controlled their diet and incorporated physical activity in addition to using these products.

It is true that our chemosenses play a role in our eating habits. When we eat these receptors send messages to our brain that we are full. Also, it takes about 20 minutes for our stomach to send a signal to the brain. So if we eat fast, by the time our brain gets the message from the chemosenses and the stomach, we have already over eaten.

Healthy Advice: Eat slowly enjoying the taste, texture, aroma, and flavor of the foods and you may be able to see the effect of these products for free.

Is dieting the answer?

What comes to mind when you hear the word “diet”?

Well, personally, I think restrictive, temporary, and burdensome. All of these words have a negative connotation and you cannot change with a negative attitude. You have to have a positive attitude to bring about a positive change in your life!

Diet is temporary – we start a process of losing weight and then we stop when we have reached our desired weight. Many people, once they stop, even end up regaining the lost weight. Eating healthy and staying physically active should be part of our daily routine – our new lifestyle! It is important to have a healthy lifestyle not just to stay fit and look good, but also to reduce the chances of diseases such as hypertension, high cholesterol, diabetes, coronary artery disease, and obesity.

Eating healthy does not mean one has to avoid eating desserts and fried foods. The key is to eat in moderation. There is nothing wrong with enjoying these delicious treats once in a while.

So what works? It is proven that a healthy diet and regular exercise will help one lose weight. It is a balancing act: If your “Calories in” = your “Calories out” then this will help you maintain weight. If you burn more Calories than you consume then you will be able to lose weight.  I will be discussing more on this in my later posts.

Balancing Act