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Recent Comments10 Food Fibs That Make Us Fat
July 30, 2008
When Pinocchio lied, his nose grew. When you lie to yourself about your diet, it won’t be your nose growing, warns Sophie Pachella, founder of EatStrong.
Here are Sophie’s top ten lies we tell ourselves about our diet and how you can combat them to lose weight.
1. I deserve it
This is a classic example of self-sabotage. Exactly what do you deserve? Blown progress? Thicker thighs? Self-medicating with food is a learned behaviour, which invariably leaves us feeling miserable. Instead, establish a food-free reward system such as indulging in a good workout, or new pair of running socks. Work on progressively altering the feeling that food soothes. The numbing effect is fleeting at best but the consequences sadly linger.
2. I’ve saved calories by missing breakfast
Not so. In fact, nothing could be further from the truth. Skipping breakfast lowers your metabolism meaning that the next meal you eat is far more likely to be stored as saddle bags. Skipping a healthy breakfast doesn’t give you free license to gorge on crisps and biscuits before lunch. Some starters can run up over 1500 calories. Eat regularly and consistently to keep your blood sugar level and temper temptation.
3. It’s free!
Hardly. The free 500-calorie bagel at the office costs you $50 with your personal trainer just to get back to square one. Furthermore, when food is free, we settle for below-par standards. Stale? Picked over? Ask yourself if you’d shell out the money to eat it. While you’re at it, pop 50c in a jar each time you refuse free food. At the end of the month treat yourself to a healthy reward.
4. It would be rude to refuse
Never have two issues been as frequently confused as food and love. When a colleague, mother or friend offers us food, we feel compelled to accept even when we’re not hungry. If this situation occurs frequently make your case clear. Rather than repeatedly turning down food, state your intention once, firmly and politely and ask for your efforts to be supported. In circumstances which require a little more finesse, graciously accept while insisting you’re already full and are only having a bite because ‘it looks divine’. If you announce your intention, you’re less likely to then polish off of the entire slice of cake.
5. It’s not the same without (popcorn, hotdog?)
If an event requires food to distract you, go home. It can’t be that entertaining. Our behaviour at the cinema is quasi-Pavlovian. So use this to your advantage. Create a new habit, and work at making it stick. Bring your own air-popped popcorn to the cinema or better yet, take pride in proving to yourself you can survive two hours without food. Once you’ve established a new habit, you can draw upon that behaviour the next time and repeat it until it becomes the new you.
6. Supersize and save!
Pay $1 extra for a coke and plate of chips…why not? Because your goal isn’t to load up on as much food as possible, that’s why. Food isn’t scarce. If you pay full price for half the portion, enjoy the fact that you’re treating yourself right. Pay more for less you. Now that’s a bargain.
7. It would be wasteful not to
Call me cheap, but this is my downfall. Throwing food away doesn’t come easily; apparently I’d rather use my tummy as a trash can. How many times have you finished what’s on your plate in a restaurant because you paid for it, even though it didn’t taste particularly good or ate a tasteless protein bar because it cost 1.50? The ‘children are starving’ mantra haunts us, but we fail to recognise that shoveling in the last few bites won’t help anyone. Note to mums: stop this manipulative tactic immediately. It’s a terrible precedent to set. Overeating is just as wasteful than throwing leftover food.
8. But it’s a party, we’ve got to celebrate
Is every get-together an excuse to eat? Food is fuel, not a party trick. Focus on the conversation and company, rather than the catering. You might meet someone nice, which beats a pig in a blanket.
9. Just this once won’t hurt…
Actually, yes it will. The devil is in the details. A hundred calories a day translates into an additional 10.2lbs a year. Your body is the most accurate computer ever made. While you might choose to pretend that the sneaked bite never occurred, your metabolism won’t let a single calorie slip by. Rather than working on excuses, channel your energy into testing whether ‘just this once’ you can pass the temptation by. The pride you gain is immeasurable.
10. It’s too complicated/expensive to eat right
When we’re feeling particularly lazy, this little fib sounds plausible until we weigh the cost of an apple or a yoghurt against a bag of crisps. Echoing Fib No.3, think how much you’ll save by eliminating the need for another training session to melt away a pound of fat grown as a result of ‘cheap decisions’. Inexpensive healthy snacks are abundant. Make a list of your 20 favorites, and refer to it when feeling thrifty.
Tofu Cacciatore
July 30, 2008
Tofu is a chameleon — it’s an extremely versatile ingredient because it takes on the flavors of the foods it’s cooked with. So it’s ideal, whether you’re whipping up an Italian dish, a nouveau American creation, a Mexican meal, or any other cuisine. Need some inspiration? Here is a recipe that takes advantage of tofu’s versatility!
Serves 2
Description
Cacciatore means “hunter-style.” But if you’re not a hunter, take some solace after a hard day’s hunt (work) with tofu instead of pheasant or hare.
Ingredients
1/2 pound firm light tofu, cut into 1/2-inch slices
1/4 medium onion, sliced
1/4 red bell pepper, sliced
1/4 green bell pepper, sliced
1 tablespoon white wine
1/2 large clove garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 pinch of allspice
1/2 can (14 ounces) stewed tomatoes, drained
1 teaspoon tomato paste
Sprig rosemary, for garnish
Instructions
Cover a 17×11-inch baking sheet with paper towels. Place the tofu in a single layer on the towels. Cover the tofu with paper towels and pat down on the tofu until dry. Remove and discard all the paper towels and place the tofu back on the baking sheet.
Preheat the oven to 350°F.
Heat a large skillet coated with olive oil cooking spray over medium heat. Add the onion and bell peppers and cook, stirring frequently, for 5 minutes. Add the wine, garlic, basil, oregano, and allspice and cook, stirring, for 1 minute. Add the tomatoes and tomato paste. Bring to a boil and allow to simmer for 15 minutes.
Heat another large skillet coated with olive oil cooking spray over medium heat. Add the tofu and sauté for 3 minutes or until lightly browned on both sides. Place the browned tofu slices in a 13×9-inch baking dish and cover with the tomato sauce.
Bake for 1 hour, or until cooked through. Garnish with the rosemary.
Recipe from The South Beach Diet Cookbook.
Nutritional Information
120 calories
1 g total fat (0 g sat)
0 mg cholesterol
19 g carbohydrate
10 g protein
3 g fiber
540 mg sodium
Is Being Fat In Our Brain?
July 30, 2008
The fact that some of us have a tough time losing weight and have an overweight tendency may have less to do with what we eat, and more to do with how our brain works. That’s the implication from new research into the brain systems involved in food reward and addictive behaviors.
By studying obese rats, Researchers at Tufts University School of Medicine (TUSM) have demonstrated a link between a predisposition to obesity and defective dopamine signaling. Dopamine is a neurotransmitter or chemical messenger in the brain which mediates emotion and pleasure. The release of dopamine is traditionally associated with euphoria and considered to be the major neurochemical signature of drug addiction. Researchers found that dopamine levels were 50 percent lower in the brain reward systems of obesity-prone rats. Emmanuel Pothos, PhD, one of the researchers involved in the study, explained that, “increased food intake may represent a compensatory attempt to restore baseline dopamine levels.”
“These findings have important implications in our understanding of the obesity epidemic.,” Pothos said. “The notion that decreased dopamine signaling leads to increased feeding is compatible with the finding from human studies that obese individuals have reduced central dopamine receptors.” He speculates that a reduced dopamine signal may interfere with satiation, leading to overeating. According to Gerald Weissmann, MD, editor-in-chief of The FASEB Journal, “Now we know why so many people stay addicted to food: it fuels the mid-brain pleasure machinery. “
A Good Excuse for Not Dieting?
July 28, 2008
“I would go on a diet, but I’m afraid my brain would get thinner, and I’ll become narrow-minded.”
3 Simple Diet Principles
July 23, 2008
Eat Strong Advises:
Regarding weight management, it’s a fallacy that willpower is all it takes to reach your goal. Just like anything in life, you need a plan, patience and perseverance. You can’t learn to play the guitar in a week, not because you’re weak-willed, but rather because you’ve set an impossible goal.
And then – there’s all the confusion! The only guarantee in the nutrition industry is that if one side promises success according to their philosophy, another will argue that it’s nonsense.
But, scattered amidst the data-overload there are three simple principles, which are valid (though not particularly awe-inspiring) and which eventually will lead to weight loss:
These principles have been proven effective again and again. So why is there any debate at all? Well, the weight loss industry thrives on novelty. Without a sexy angle, a new pill or breakthrough, there’s no story. Unfortunately, the industry also bets on our hard-wired laziness. So a lot of mis-advertising is centered on offering solutions which appear to be quick, easy and painless.
I wish I could offer quick and easy solutions, but if I did, you’d be back in six months asking for a refund when any pounds lost returned with a vengeance. Instead, I can promise a simple solution, no complicated gimmicks required. The principles of weight loss are in fact very straightforward (don’t let anyone tell you otherwise), although at times challenging to apply.
Obese Men Should Consider Losing Weight If They Want Children
July 23, 2008
Need to motivate your man to lose weight, show him this:
Obese men should consider losing weight if they want to have children, say scientists. Dr. A Ghiyath Shayeb, from the University of Aberdeen, Aberdeen, UK, said that his research had shown that men with a higher body mass index (BMI) had lower volumes of seminal fluid and a higher proportion of abnormal sperm.
Dr. Shayeb and colleagues looked at the results of seminal fluid analysis in 5316 men attending Aberdeen Fertility Centre with their partners for difficulties in conceiving. The analysis showed that the men who had an optimal BMI (20-25, as classified by WHO), had higher levels of normal sperm than those in the other groups. They also had higher semen volume.
“Our findings were quite independent of any other factors,” he said, “and seem to suggest that men who are trying for a baby with their partners, should first try to achieve an ideal body weight. This is in addition to the benefit of a healthy BMI for their general well being.
“Adopting a healthy lifestyle, a balanced diet, and regular exercise will, in the vast majority of cases, lead to a normal BMI. We are pleased to be able to add improved semen quality to the long list of benefits that we know are the result of an optimal body weight.”
Source:
Mary Rice
European Society for Human Reproduction and Embryology
Low Carb Diet Beats Out Low Fat Diet in New Study
July 23, 2008
Low Carb diets were once all the fad, but now new research reveals that they do in fact work well, and may, for some people, be a better alternative than the traditional low fat diet!
A two-year study led by researchers from Ben-Gurion University of the Negev (BGU) reveals that low-carbohydrate and Mediterranean diets may be just as safe and effective in achieving weight loss as the standard, medically prescribed low-fat diet. The study was recently published in the prestigious New England Journal of Medicine
In the two-year study, 322 moderately obese people were intensively monitored and were randomly assigned one of three diets: a low-fat, calorie-restricted diet; a Mediterranean calorie-restricted diet with the highest level of dietary fiber and monounsaturated/saturated fat; or a low-carbohydrate diet with the least amount of carbohydrates, highest fat, protein, and dietary cholesterol. The low-carb dieters had no caloric intake restrictions.
Net weight loss from the low-fat diet after two years was only 6.5 lbs. compared to 10 lbs. on the Mediterranean diet, and 10.3 lbs. on the low-carbohydrate diet.
“Clearly, there is not one diet that is ideal for everyone,” says research Dr. Iris Shai. “We believe that this study will open clinical medicine to considering low-carb and Mediterranean diets as safe effective alternatives for patients, based on personal preference and the medical goals set for such intervention. Furthermore, the improvement in levels of some biomarkers continued until the 24-month point, although maximum weight loss was achieved by 6 months. This suggests that healthy diet has beneficial effects beyond weight loss.”
Source:
Andrew Lavin
American Associates, Ben-Gurion University of the Negev
Mint-Ginger Spritzers
July 23, 2008
Whether you’d like to kick back with a cool summery drink or cap off your evening with a refreshing dessert, here’s a recipe that will inspire and delight you!
Description
A natural pair, ginger and mint are the base for this refreshing drink, which can be served as a predinner mocktail or as the perfect complement to a meal. Serve the spritzers in pretty, tall glasses or in large martini glasses (without ice), if you prefer. This recipe makes extra syrup, which can be used if your guests want seconds, or it can be stored in a sealed container in the refrigerator for up to a week.
Serves 8
Prep time: 5 minutes
Start to finish: 10 minutes
Ingredients
3 tablespoons roughly chopped fresh ginger
1/2 cup water
3 tablespoons granular sugar substitute
1 cup fresh mint leaves
1 (2-liter) bottle seltzer water, chilled
Ice cubes
8 small fresh mint sprigs
Instructions
Place ginger in a small saucepan with water and sugar substitute. Bring to a simmer, remove from heat, and let steep in saucepan at room temperature for at least 4 hours.
After ginger syrup has steeped, add mint leaves and bring to a boil. Remove from heat and cool to room temperature. Strain.
To serve, pour 1/2 cup of seltzer into a glass, add 1 tablespoon mint-ginger syrup, and stir. Add ice and stir again. Top drink with a mint sprig. Repeat for remaining drinks.
Source: This Recipe is from The South Beach Diet Parties & Holidays Cookbook.
Nutritional Information:
0 calories
0 g total fat (0 g sat)
0 g carbohydrate
0 g protein
0 g fiber
0 mg sodium
Dipping Your French Fries in Ketchup?
July 22, 2008
“You know it’s time to improve your diet when you get carpal tunnel from dipping french fries in ketchup.”
How To Deal With a Diet Lapse
July 16, 2008
Sonoma Diet has these tips for helping you deal with a Diet Lapse:
Cravings and other diet pitfalls aren’t just vague annoyances that might go away. They are specific reactions to specific situations. That means that they can be isolated and confronted — and that’s exactly what you need to do to make them go away.
Remember that lapses are a part of any diet, and a natural byproduct of any eating regimen change. Realistically, they should be taken into consideration from the earliest planning stages.
Basically, anyone on a diet is going to deviate from the guidelines on occasion. It’s expected. So when you give into a craving, or eat too much of the wrong thing, remember that it’s normal.
Of course, you’ll lose weight faster if you lapse less frequently. You’ll certainly enjoy a diet more if you’re not constantly struggling against cravings and temptations. That’s why you should deal with these problems as methodically, by having a plan.
Here’s what we mean by that: To get down to your target weight, you knew it wouldn’t be enough to simply decide to eat a little less, or try to cut down on “fattening” foods. Instead, you chose to follow a specific diet with meal plans and eat according to the diet guidelines. It’s the same with your cravings. It’s not enough to resolve to “be strong” or to wait for them to eventually disappear. You need a plan. The plan that works is getting the problems out in the open so you can understand where they’re coming from and then deal with them.
This is where your food journal comes in. By keeping a record of your eating habits, you can identify exactly what led to your lapse in the first place.
With any lifestyle change there are bound to be ups and downs. But while lapses may be difficult to avoid, they can be conquered. Stick with it, and you will overcome the temptation to give in to those cravings.
Source: SonomaDiet.com
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