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Is Yo Yo Dieting Good For You?

” I think yo-yo dieting is good for you! Hold a yo-yo over your plate, lower into your food, and eat whatever sticks to the yo yo.”

Four 5-Star Healthy Lunch Ideas

The Nutrition Twins have this great tip:

The key to creating healthy lunches and snacks is to Pack a Five-Star Lunch:

Balance and variety are the key to packing a lunch kids will love. Between lunch and the snack be sure to include: A healthy Whole Grain, a Fruit, a vegetable, a calcium rich option and a lean protein. The two you don’t get in at lunch, be sure to have in the snack.

(Although these are great lunches for kids, they are also delicious and nutritious options for adults . Bringing your lunch will ensure a healthy meal– plus, you’ll save you money!)

Lunch Option 1
1) Lunch: Cheese (low-fat) sandwich on whole grain bread, (can use cookie cutters to cut into fun shapes), red pepper dipped in hummus

Low-fat Cheese–bone-building calcium, protein

Whole grain bread–whole grain, fiber and energy

Red peppers–antioxidants, fiber

Hummus–protein

Snack: Pistachios and 4 dried plums (Look for WonderfulTM pistachios 100 calorie packs, or count 30 pistachios (100 calories) and put them in a zip-loc bag and look for Sunsweet Ones, individually wrapped dried plums to make this a great on-the-go snack combo),

pistachios—fiber and antioxidants, protein packed, one of the lowest fat nuts

dried plums potassium–fiber, rank among highest of fruits in antioxidants

Lunch Option 2
2) Lunch: Banana Dog: Peanut butter and banana hotdog (made on a whole wheat bun, fun to eat) low-fat cottage cheese in a plain ice cream cone

Peanut butter–heart healthy fat and protein (limit to 1 flat tablespoons if you are watching your weight)

Whole grain hot dog bun–fiber, energy

Banana–fiber, potassium

Low-fat Cottage cheese– calcium, protein

cone–16 harmless calories

Snack: Healthy 4 -star lunch can allow for portion controlled, snacks like natural potato chips and baby carrots

natural potato chips- three simple ingredients– potatoes, healthier fats, salt & portion- controlled like Lays Singles

baby carrots– high in beta carotene

Lunch Option 3
3) Lunch : Turkey and string cheese pin wheels in (whole wheat wrap) with lettuce and tomato, Cucumber slices

Turkey–lean protein

Low-fat string cheese–calcium, protein

Whole wheat wrap-fiber, energy

Lettuce, tomato, cucumber–vitamins, fiber, antioxidants

Snack: Granola bar with added protein and berries

Quaker Chewy granola bar with Protein (added protein for satiety) and

Berries — loaded with antioxidants and fiber

Lunch Option 4
4) Lunch : Rice bowl (These are easy to make. Just layer rice, your veggies, lean protein and your sauce—salsa, BBQ sauce, low-sodium teriyaki sauce, etc. You can use a thermos if you’d like it hot or to serve cold, just use of Tupperware)

Rice–brown rice–fiber and phytonutrients, white rice –folic acid and B vitamins

Veggies–antioxidants, fiber

Low-fat cheese or beans–calcium and/or protein

Turkey or chicken–lean protein

Snack: Apple, sliced and dipped in nonfat fruit yogurt

Apple slices — contain disease fighting flavonoids and soluble fiber

Dipped in fruit flavored nonfat yogurt– calcium-rich and contains protein and carbs

For all lunches, the beverage should be water

Source: Nutrition Twins

Do You Need Expensive Walking Shoes?

“How come you need $150 walking shoes, but I have to do two miles in bare feet?”

How To Overcome Temptation and Curb Your Eating

If you have trouble resisting the temptation to eat unhealthy foods, and who doesn’t, a recent study may help. According to new research : Remembering failures may be the key to success.

For instance, remember when you pigged out on birthday cake? If you’re an impulsive eater, that memory might help you choose a fruit salad next time around.

This is the key insight of a study of impulsive eaters done by Anirban Mukhopadhyay (University of Michigan), Jaideep Sengupta (Hong Kong University of Science and Technology), and Suresh Ramanathan (University of Chicago). According to these researchers: “…thinking about failure may actually beget success.”

The results of this study suggest that the best way to improve the health of consumers is to try to recall past instances of resisting temptation along with their reasons for resisting when faced with any new temptation.

###
Source:
Anirban Mukhopadhyay, Jaideep Sengupta, and Suresh Ramanathan. “Recalling Past Temptations: An Information-Processing Perspective on the Dynamics of Self-Control” Journal of Consumer Research: December 2008.

The Best Exercise for Great Abs?

“If swimming is the best exercise, how come you never see a fish with great abs?”

Can Thinking Too Hard Lead to Weight Gain?

Don’t think too hard? A Université Laval research team has demonstrated that intellectual work induces a substantial increase in calorie intake and may lead to weight gain. The details of this discovery, are published in the most recent issue of Psychosomatic Medicine.

The research team, supervised by Dr. Angelo Tremblay, measured the spontaneous food intake of 14 students after several tasks and found that the caloric intake after intellectual tasks was much higher when compared to restful activities.

Blood samples taken before, during, and after each session revealed that intellectual work causes much bigger fluctuations in glucose and insulin levels than rest periods.

“Caloric overcompensation following intellectual work, combined with the fact that we are less physically active when doing intellectual tasks, could contribute to the obesity epidemic currently observed in industrialized countries,” said Mr. Chaput. “This is a factor that should not be ignored, considering that more and more people hold jobs of an intellectual nature,” the researcher concluded.

###
Source:
Angelo Tremblay, Ph.D.
Faculty of Medicine
Université Laval

Poached Chicken Sandwich With Lemon-Caper Mayo

Lunchtime? Take a break from deli meats and try this delectable chicken recipe. If you’re cooking for a crowd, you can do much of the prep work ahead of time, and cleanup is a snap!

Description
Tender chicken breasts with a deliciously tangy dressing make a great sandwich that requires little cleanup. You can poach the chicken up to 2 days ahead; just remember to cool it completely before refrigerating.

Makes 2 Servings

Ingredients
2 cups water
3/4 tablespoon fresh lemon juice, divided
2 (6-ounce) boneless, skinless chicken breasts
Salt and freshly ground black pepper
1/8 cup mayonnaise
1/2 tablespoon capers, drained, rinsed, and roughly chopped
4 slices whole-grain bread, lightly toasted
2 lettuce leaves

Instructions
Bring water and 1/2 tablespoon of the lemon juice to a simmer in a large, high-sided saucepan. Season chicken with salt and pepper, add to water, and simmer, covered, 10 minutes. Remove pan from heat and let stand, remaining covered, for 15 minutes. Remove to a plate and cool at room temperature, 5 minutes.

While chicken is cooking, mix together mayonnaise, remaining lemon juice, and capers. Season to taste with pepper.

Make each sandwich with 2 bread slices, 1 chicken breast (sliced in half lengthwise, if easier to manage), 2 tablespoons mayonnaise mixture, and 1 lettuce leaf. Slice in half and serve.

Recipe from The South Beach Diet Quick & Easy Cookbook.

Nutritional information
420 calories
15 g total fat (2.5 g sat)
25 g carbohydrate
45 g protein
3 g fiber
540 mg sodium

Getting Comfortable in Your Own Skin

“After all these years, I’m finally comfortable in my own skin. Maybe it’s because my skin is alot bigger than it used to be!”

Hibiscus-Tea Spritzers

For a sip of summer after Labor Day, try mixing up this sunny libation. These Hibiscus-Tea Spritzers offer perfect refreshment for those last toasty days before the temperature drops. Or stir up a pitcher to share at an end-of-summer cookout.

Makes 4 servings

Description
Hibiscus is a tropical flower that is often used to make delicious herbal teas. Its fruity, lightly floral taste and stunning red color are reminiscent of cranberries. Rich in vitamin C and antioxidants, hibiscus has also been found to be a natural relaxant. In this recipe, you can use 100 percent hibiscus tea or one of the many herbal blends containing hibiscus.

Prep time: 5 minutes

Ingredients
2 cups water
4 hibiscus tea bags
Ice cubes
11⁄2 cups chilled sugar-free lime seltzer water
Granular sugar substitute to taste (optional)
1 small lime, sliced

Instructions
In a small saucepan, bring water to a boil. Remove the saucepan from the heat, add tea bags, and steep for 6 minutes. Stir in 1 cup ice cubes and refrigerate until cooled, about 10 minutes.

Fill 4 (10-ounce) glasses with ice. Pour tea over ice, top with seltzer, add sugar substitute, if using, and stir gently. Garnish with lime slices and serve.

Nutritional information
0 calories
0 g total fat (0 g sat)
0 g carbohydrate
0 g protein
0 g fiber
0 mg sodium

Source: SouthBeachDiet.com

Four Fall Diet Tips

Start your fall strong and get into your best shape ever. Here’s some tips from Nu-Train: Take a look at your routine and your diet and see where you could use some improvement.

Get back to Phase Eating
Phase Eaters eat the same thing for breakfast and/or lunch for weeks on end. Why? Because for many people variety can prompt overeating. If a meal is simple and automatic - say yogurt and fruit or an egg-white omelet every day for breakfast; a chicken Caesar salad with light dressing for lunch - you won’t be tempted to overindulge. Phase Eating can work at dinner too when you can find a couple of frozen dinner entrees that you enjoy. When you get home after a long day of work, you can pop something into the micro and be enjoying your meal before you even have a chance to consider dialing out for Chinese or pasta. Phase Eating can help you shift your focus from food to family, work and activities and it’s a great technique for shedding excess summer weight.

Limit Alcohol
Many people drink more in the summer and they often drink more highly-caloric frozen type drinks. Many of my clients have had great success when they’ve skipped their alcohol, or limited themselves to one drink, when they’re trying to get back in shape after summer. Just skipping two glasses of wine daily can add up to 5.76 pounds lost in three months. Most people can do this without difficulty. Skipping alcohol can also help you boost energy levels and increase your focus and productivity at work. (For more detailed tips on skipping alcohol, see The Wall Street Diet, page 135.)

Change Up Your Exercise Routine
Have you been playing tennis? Jogging on the beach? Riding your bike? The change in weather could mean that these activities will no longer appeal. Or perhaps you’ve been going to the same exercise class at the gym for the past year. Or maybe you haven’t been exercising at all. Fall is a good time to re-assess your exercise goals. Maybe a session with a personal trainer or finding an exercise buddy or perhaps joining a gym for the first time will be the motivation you need to keep active into the winter months.

Streamline Your Fall Wardrobe
Nothing makes y ou feel better and more in control than looking good. Adding a few pieces to your fall wardrobe is a great way to reinforce your weight loss goals. But remember, wearing form-fitting clothes help to keep eating in check. Ban the leggings and loose dresses and look for things that hug your body. My clients frequently tell me that this tip is extremely helpful: when they’re well dressed in form-fitting clothes that flatter them, they’re much less likely to fall prey to the kind of mindless eating that can sneak on the pounds.

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