Category Archives for "Weight Loss & Well Being"

Bouncing Back After A Day of Bad Eating

We all have days (or weeks, even) when we don’t quite stick to the eating plan we have set out for ourselves. Whether you’ve attended a party, been social with friends, had a cheat day, or otherwise, there are a few good things you can do the next day to help you get back on track. While going on a cleanse often leads to yo-yoing, these ideas will help you to understand why you’ve overindulged and what you can do to turn it around.

3 Tips for Setting Your Table for Weight Loss

When it comes to working on weight loss, small changes can go a long way to making a big difference. These little tips and tricks might seem simple (and they are!), but they can help you to cut down your calories and food intake without you even noticing. The way that you set your table can actually have a significant impact on how much food you eat. Check out these easy tips for setting your table for weight loss success:

  1. Choose smaller plates. Research shows that downsizing from a 12-inch plate to a 10-inch plate can reduce the amount of food you eat by 22%.
  2. Keep serving dishes on a surface other than the table- such as a counter or buffet. Having serving dishes nearby makes getting seconds (or thirds) too accessible. You’re less likely to overeat if you have to go somewhere else to get more food.
  3. Use fine china. People who eat off of nice plate ware tend to enjoy their food more and feel more satisfied afterward.

Click here to read the full article by Katherine Brooking for Appetite for Health.

6 Nutrients Vegetarians Need for a Healthy Diet

Many people choose to become vegetarian or vegan for a variety of reasons. Their choice to move forward with this type of eating regimen and lifestyle may be related to health concerns, animal rights, environmental reasons, or otherwise. No matter the reason, eating vegetarian or vegan can provide a myriad of health benefits; however, without meat and animal products, vegetarians and vegans may be at risk for specific vitamin and nutrient deficiencies. For a healthy diet, you might want to take supplements or find other naturally occurring ways of getting these nutrients into your life.

  • Protein
  • Vitamin B12
  • Iron
  • Zinc
  • Calcium
  • Vitamin D

Click here to read the full article by Jason Machowsky for Food Network’s Healthy Eats.

Four Tips for Healthy Weight Loss

Working on losing weight and improving your health can be both a frustrating and extensive process, as an overnight fix is never the effective way to go. Medical professionals explain that the healthy rate for weight loss is between half a pound and two pounds per week. For long-term, successful weight loss, keep these tips in mind.

  1. Plant-based, nutrient-rich, low-fat foods are better choices than calorie-dense foods.
  2. Remember to eat smaller meals more frequently rather than big, infrequent meals.
  3. Stay hydrated by drinking plenty of water. Hydration will also keep you from feeling overly hungry and will support weight loss.
  4. Practice mindful eating by making healthy choices and carefully applying mindfulness to your diet choices.

Click here to read more from Ornish Living via Huffington Post.

Diet Soda Linked to Wider Waistlines Over Time

Although often assumed to be a healthier choice when it comes to beverages, diet soda isn’t quite what it’s cracked up to be. A new study is linking diet soda consumption to expanding waistlines in older adults. Other research has previously attributed negative lifestyle impact such as risk of metabolic syndrome and diabetes to the sugar replacements in diet sodas; now, the test group of adults over 65 showed wider waistlines than those who did not consume diet soda. While clearly calories are not the reason for the link, it is believed that people who consume diet soda tend to overeat in other areas, leading to weight gain and health issues.

Click here to read the full article by Kathryn Doyle for Reuters.

Prepping for Weight Loss

When trying to lose weight, many people take a single-minded approach. Some immediately throw themselves into exercise. Others focus on calorie counting. Still others eliminate one food group in the quest for better living. Although any of these tracks can ultimately be successful, they each overlook a powerful but simple tool: preparation. Weight loss food preparation can create an environment in which you can succeed. Here are three strategies you can incorporate into any weight loss plan.

How To Burn Calories After Your Workout Ends

Depending on the type of workout or exercise regimen you do, you might already be burning extra calories once the workout is over. Many different types of fitness classes implement the theory of excess post-exercise oxygen consumption, or EPOC, as a way to help you burn more calories and get more out of the workout. Intense workouts that require you to work at your maximum heart rate will leave you in oxygen debt. When this occurs, your body will be in a sort of shock and will work hard for the next 24 to 36 hours to get back to normal. Your metabolic rate during that period of time also increases your caloric burn, resulting in a more effective “afterburn.” Utilize a heart monitor to work at a maximum heart rate for some period of time through your workout. One trainer typically has clients work at 84% of their max heart rate for 12-20 minutes, but you can spread this out however you would like, or modify it to work best for you.

Click here to read more from Sara Angle for Shape.

5 Vitamins Packed With Age-Fighting Power

If you’re trying to fight the classic signs of aging, you’ve likely tried a variety of different methods. Have you thought much about how what you eat affects your aging process, though? The minerals and vitamins that you put into your body, whether through healthy foods or supplements, can help to battle aging in a homeopathic way.

  1. Vitamin C: essential for collagen production, strong bones, strong teeth, skin repair
  2. Vitamin A: essential for skin elasticity, immunity, healthy skin and eyes
  3. Vitamin D: essential for bone health and density
  4. Vitamin K: essential for skin elasticity and thickness, bruise prevention, elimination of dark circles
  5. Vitamin E: essential for cellular health, anti-inflammatory properties

Click here to read more by Yagana Shah for Huffington Post.

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