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Losing Weight with Larger Portions

“I printed your diet with a large font to make the portions look bigger.”

10 Ways to Work Out at Work

Finding the time to exercise can sometimes feel like a challenge, since Americans spend so many hours at work. But, exercise is a key part of losing weight and keeping it off! So how can you add a little exercise during your busy workday? Try these ten tips to get moving and break up the monotony of the day. The key trick: allot small amounts of time for exercise throughout the day and try to squeeze in any amount of activity you can. After all, some exercise is always better than none.

1. Park farther away from the office, or get off public transportation at an earlier stop, and walk the rest of the way.

2. Take the stairs instead of the elevator, especially if you’ve got only a few floors to climb.

3. Go for a walk during lunch. One way to do this is to skip your usual salad spot on the corner and find one a little farther away. If you bring your lunch to work, use the time you save buying lunch to take a walk around the block.

4. Deliver messages by hand instead of by phone or e-mail, and walk over to coworkers when you need to chat with them.

5. Instead of meeting in the office or over lunch, take it to the streets (or park) for a walk — or even to the gym.

6. Take frequent breaks to get up and walk around.

7. Find a gym near your workplace and exercise for 20 minutes during your lunch break or just before or after work.

8. Use your headset or cell phone and walk around while talking on the phone.

9. Stretch occasionally while sitting at your desk.

10. Participate in workplace-sponsored sports activities or athletic fund-raising events.

Source: SouthBeachDiet.com

Treat Yourself to Lose Weight!

When we are trying to shed a few pounds, it’s all too common for us to obsess over our momentary lapses, or cheating.

But worrying about cheating only encourages feelings of guilt and failure, two powerful negative emotions that can compromise weight-loss efforts. Instead of thinking about these occasional indulgences as “cheating,” consider them “treating.”

In fact, any diet that works long-term allows for occasional treats. No diet should be about deprivation. It should be about enjoying delicious meals and snacks from time to time. Once you’ve adopted the principles of any diet program, it’s okay to treat yourself to an occasional indulgence. That’s what will make any diet easier to follow. A rare treat should not affect weight loss or prompt cravings.

Of course we’re biased but we think glenny’s 100 Calorie Brownies make the perfect treat!

Enjoy!

Does Getting Married Make You Healthier?

Having trouble saying: “I do”? You’ll be interested to know that new research suggest that the health of people who never marry is improving.

Hui Liu, assistant professor of sociology at Michigan State University and lead researcher on the project, said sociologists since the 1970s have emphasized that marriage benefits health more so for men than for women.

“Married people are still healthier than unmarried people,” Liu said, “but the gap between the married and never-married is closing, especially for men.”

The researchers analyzed National Health Interview Survey data from that period and found that while the self-reported health of married people is still better than that of the never-married, the gap has closed considerably.

What do you think? Has being in a committed long-term relationship, like marriage, made you healthier?

Source:
Michigan State University

Cut Down on Chinese Food with MSG to Lose Weight

If you are fan of Chinese food (and who doesn’t), and you’re on a diet, you may want to make sure you order the food without the popular MSG flavor. According to some new studies from researchers at University of North Carolina, people who use monosodium glutamate, or MSG, as a flavor enhancer in their food are more likely than people who don’t use it to be overweight or obese.

Researchers at UNC and in China studied more than 750 Chinese men and women, aged between 40 and 59, in three rural villages in north and south China. The majority of study participants prepared their meals at home without commercially processed foods. About 82 percent of the participants used MSG in their food.

“Animal studies have indicated for years that MSG might be associated with weight gain,” said Ka He, M.D., assistant professor of nutrition and epidemiology at the UNC School of Public Health. “Ours is the first study to show a link between MSG use and weight in humans.”

“We found that prevalence of overweight was significantly higher in MSG users than in non-users,” He said. “We saw this risk even when we controlled for physical activity, total calorie intake and other possible explanations for the difference in body mass. The positive associations between MSG intake and overweight were consistent with data from animal studies.”

“The U.S. Food and Drug Administration and other health organizations around the world have concluded that MSG is safe,” He said, “but the question remains – is it healthy?”

###
Source:
Patric Lane
unc.edu

Can Diet Get Us Out of A Recession?

“I see nothing but continued growth and expansion for the rest of the year, - but enough about my diet!”

Chilled Cucumber and Mint Soup

Crisp and cool, sliced cucumbers are perfect for snacking, dipping, and creating refreshing salads, soups, and sandwiches. Here’s a tasty recipe featuring this versatile veggie.

Makes 4 (1 cup) servings

Description
When things heat up in Miami, we turn to this tasty combination of refreshing cucumbers, aromatic mint, and tangy reduced-fat sour cream. The soup makes a “cool” companion to a lunchtime sandwich or salad. Or try it as a prelude to anything barbecued on a sultry summer night.

Prep time: 25 minutes

Ingredients
3 cucumbers, peeled, seeded, and roughly chopped
1 scallion, sliced
1 garlic clove, chopped
3 tablespoons fresh mint leaves
1/2 cup water
1 (8 ounce) container reduced-fat sour cream
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground white pepper

Instructions
Puree cucumbers, scallion, garlic, mint, and water in a blender or food processor until smooth. Add sour cream, lemon juice, salt, and pepper; blend to combine. If you are serving the soup immediately, chill quickly by transferring it to a metal mixing bowl, placing the bowl over a larger bowl filled with ice and cold water, and stirring occasionally until chilled, about 10 minutes. Otherwise, chill in refrigerator until cold, about 3 hours.

Source: Recipe from The South Beach Diet

Nutritional Information
100 calories
7 g total fat (4.5 g sat)
8 g carbohydrate
3 g protein
2 g fiber
180 mg sodium

6 Whole Grains for Weight Loss

All grains start life as whole grains, meaning that they haven’t had their bran and germ removed which makes them better sources of fiber. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling, which helps when you’re cutting back on calories. Whole grains contain important antioxidants, minerals, B vitamins and fiber as well as complex carbohydrates, some protein and trace amounts of healthy fats. In other words, whole grains offer us virtually everything we need for balanced nutrition.

Here are some of my favorite whole grains, along with ways to incorporate them into your diet.

WHEAT GERM:
This super grain contains a veritable encyclopedia of benefits. It improves muscular energy and strength, improves reflexes and enhances endurance during exercise. It protects the body during stress and reduces the risk of heart disease. Wheat germ has been used for centuries to relieve constipation. It strengthens the immune system and lowers cholesterol. Wheat germ is especially rich in Vitamin E and is also a good source of important B vitamins such as folic acid and minerals including magnesium, manganese, and zinc. All this and delicious too!
*Add wheat germ to pancake batter, muffin batter, and other baked goods
*Sprinkle on top of yogurt, oatmeal, cereal or into smoothies
*Use in lieu of breadcrumbs for breaded chicken

QUINOA:
Pronounced keen-wa, and known as the “Mother of all Grains”, this grain contains more protein than any other. Quinoa is an excellent source of manganese, magnesium, iron, and copper. The protein in quinoa is complete protein, meaning it contains all the essential amino acids our bodies can’t make on their own.
*Substitute your morning oatmeal with a bowl of quinoa, and sweeten as you would your oats
*Substitute for rice in any pilaf or stir fry recipes
*Add to soups or stews
*Use in lieu of rice to make a high-protein “rice pudding”

STEEL CUT OATS:
Oats also have the ability to stabilize blood sugar levels and keep you regular, two helpful weight control aids. Eating oats on a daily basis can lower cholesterol. They’re also a good source of protein, fiber, magnesium, zinc, and vitamin E. One cup contains less than 150 calories, making it an excellent choice for those who are watching their waistline.
* Add oats to meat loaf instead of breadcrumbs
* Improve your pancakes grind 1 cup oats in coffee grinder, add 2 egg whites 2/3 cup skim milk, 2 tablespoons protein powder (optional) and a pinch of salt Cook as you would regular pancakes. You can also toss in some wheat germ
*Ground oats can be substituted for flour in any baking recipe which calls for the latter
* Linda’s Power Oatmeal combine 1 cup of oats with 1 TBSP almond butter, 1 tablespoons vanilla protein powder and 1 tablespoon flax meal. Best breakfast ever!

FLAX:
Flax seedS are the best source of omega-3 fatty acids, barring certain fish. Merely one teaspoon supplies the daily requirement. Flax is high in both soluble and insoluble fiber, making it appealing to those watching their weight. The fats in flax are the kind which help our bodies burn fat, so it’s a smart idea to include it in your daily diet.
*Add flaxseed oil or flax meal to yogurt and oatmeal
* Drizzle on steamed veggies, grilled fish or chicken, or any dish which calls for olive oil
* Stir flax meal into hot and cold cereals, as well as and bread or baking batters
* Mix ground flax with whole wheat bread crumbs to bread chicken or fish
*Combine 1/2 cup almond/peanut butter with 3/4 cup nonfat milk powder, 1/2 cup flaxmeal, 1/2 cup honey, 1/2 cup oatmeal and 1/2 cup crushed walnuts Roll into little balls, then roll in wheat germ. Chill for 1 hour or more before serving.

MILLET:
Millet is believed to enhance fertility. Millet has high concentrations of numerous vitamins, as well as a high volume of protein, a little over one tenth of the grain is protein. In addition, millet is gluten free. Very mild in flavor, it can be used in a variety of dishes.
* Heat 2 cups skim milk with chopped dates, flaked coconut, vanilla extract and 1/2 cup millet. Simmer until cooked through (oatmeal consistency). Options include adding nuts, raisins and flaxmeal.
* Substitute for rice in stuffed pepper or tomato recipes
* Use millet in any couscous or pilaf recipe
* Prepare Linda’s Power Oatmeal recipe (above) using millet in lieu of oats.

BARLEY:
Barley is a wonderfully versatile cereal grain with a rich nut-like flavor and an appealing chewy, pasta-like consistency. Barley is a very good source of fiber and selenium. It also serves as a good source of the minerals phosphorous, copper and manganese. The fiber in barley is especially healthy; it may lower cholesterol even more effectively than oat fiber.
*Add to soups and stews. Here’s one stew recipe: combine barley with cubed lamb, diced tomatoes, chopped onion, beef broth and seasonings for a hearty winter meal.
* Substitute barley for rice in risotto recipes
* Toss with beans, chopped vegetables and a vinaigrette for a light meal
* Substitute barley for pasta in cold pasta salad dishes

Six Summer Diet Tips

Heather Bauer, RD CDN, of Nu-Train
has this to say:

The hot, humid days of mid-summer encourage us to take the easy route. And if you think dieting always has to be a challenge, you’ll be happy to learn some of my favorite lazy dieting tips which will help you cut calories effortlessly. These simple suggestions can turn mindless eating into mindless losing.

Put Your Utensils Down
Most of us eat too fast and our brain doesn’t have time to register that we’re full. So we keep eating! A simple trick to break out of this pattern is to put your knife and fork own three times during a meal. Stop. Take a breath. Join the conversation. You’ll eat slower and you’ll consume less.

Drink water with your meals.
If you’re eating in a restaurant, have the goal of three fill-ups in the course of the meal. If you’re sipping water, you’re not eating; You’re getting closer to your daily water intake goal and you’re filling up on non-cal fluids rather than more fattening things.

Order two appetizers for dinner.
This is a great, lazy way to a healthy, low-cal dinner. Skip the heavy entrees and go for two light, tasty appetizers instead. You’ll cut calories and you’ll keep pace with other diners who might be having an appetizer plus an entree. A couple of good bets include fresh gazpacho, shrimp cocktail, caprese salad (mozzarella and tomato) or steamed mussels in white wine and garlic.

Wear fitted clothes.
This is a great mindless way to keep your eating goals at the top of your ‘to-do’ list. Nothing says “eat light” like a pair of snug pants and/or a belt. It’s a constant reminder that you don’t ever want to feel stuffed and that eating light feels right.

Kill your cravings.
If you’re going out to eat or expect to have a nice dinner at home but you’re hungry enough to eat a buffalo, put a lid on your appetite with a pre-dinner nibble. Many of my clients do this routinely and swear it’s a lifesaver. Have two Fiber Rich crackers and a large drink of water about an hour or so before dinner. You’ll be master of the menu as you order healthy selections and push the bread away.

Pop a breath strip.
The taste of peppermint, or any mint, kills appetite. So enjoy a breath strip at any time during the day when you want to avoid a snack. If you’re headed to an office birthday party, trying to fight late-night cravings or facing a breakfast buffet that’s a carb carnival, a breath strip can put the brakes on your mindless indulgence.

That was easy, right? Reaching your goal weight can be as simple as adopting some simple strategies that help keep you on track.

Source: Heather Bauer, RD CDN, of Nu-Train

Arrange Your Salad Like a Cheeseburger and Fries

“I’d like a garden salad, some fresh fruit, and a slice of tofu carefully arranged to look like a cheeseburger, shake, and fries.”

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