Category Archives for "Weight Loss & Well Being"

Choosing the Right Diet Plan for You

Any individual embarking upon a new eating regimen or diet will do well to do significant research before beginning the eating plan. Take a look at the following questions and consider how your potential diet addresses each topic.

  • What nutrients are you lacking if you choose this diet?
    • Grains, beans, legumes, and fruit all provide a variety of important nutrients. Many diets will eliminate specific categories or food groups. It is important to check out what nutrients you may be missing out on if you eliminate these types of foods.
  • What are you substituting?
    • Some eating plans and diets suggest substituting certain types of foods for “unhealthy” foods. Consider that you will be increasing your consumption of that new food or foods and be sure that this will be best for your health.
  • Is this diet sustainable?
    • Many diets or eating plans are created for short-term solutions and not so much for sustainable weight loss and well being. Returning to former food habits can result in gaining weight back, so take a look at the sustainability of the eating plan before moving forward.

Click here to read more by Dr. Derek Yach for Huffington Post.

Regular Coffee Drinkers Have “Cleaner” Arteries

Korean researchers have found that drinking a few cups of coffee each day may be linked to clean arteries- preventing clogging, a risk factor for heart disease. A study looked at over 25,000 men and women and explained that those who drank three to five cups of coffee per day were “less likely to have early signs of heart disease on their medical scans.” The debate surrounding coffee’s heath benefits continues, as some studies have found it linked to higher cholesterol or blood pressure, while other studies suggest that it may relieve these symptoms. In this study, however, coffee is linked to prevention of fatty material build-up in the artery walls.

Click here to read the full article by Michelle Roberts for BBC News Health.

Are Diets Good or Bad?

In reading the title of this post, you might be thinking we’re about to tell you whether or not diets are a good thing. This question isn’t so black and white, though, because diets can be both good and bad depending on the scenario. In regards to defining a diet, let’s stick with a restriction- based plan that highlights what you should and should not eat. Diets can be a great way for creating an actionable plan for those who are just beginning their journey toward a healthy lifestyle. When individuals are first paying more attention to their health, they may feel overwhelmed by where and how to start eating healthfully. A diet might be just what that person needs to get started and move in the right direction.

Tips to Avoid Overeating

It can seem counter intuitive, but even those who know everything about nutrition can struggle with overeating. It is possible that you’ve educated yourself about every fine detail when it comes to nutrition facts and health, but if you are not in touch with your body there may be a disconnect there. If you’re battling the urge to overeat, ask yourself these three questions.

Report Identifies “Dirty Dozen” Produce Items

Nonprofit advocacy agency Environmental Working Group (EWG) has released its list of the “dirty dozen,” or a dozen of the most pesticide-contaminated types of produce on the market. The list, compiled from data belonging to the U.S. Department of Agriculture, took into consideration 48 fruits and vegetables before narrowing it down to the worst offenders. If you might be worried about your produce being contaminated, you check check out the list of the “Clean 15” or opt for buying local/organic to guarantee that the items are pesticide-free. Check out the list below.

  1. Apples
  2. Peaches
  3. Nectarines
  4. Strawberries
  5. Grapes
  6. Celery
  7. Spinach
  8. Sweet Bell Peppers
  9. Cucumbers
  10. Cherry Tomatoes
  11. Snap Peas (imported)
  12. Potatoes

For more information, check out this article by Sarah Klein for Huffington Post.

Five Methods for Creating Healthy Recipes

Before you toss out a family recipe because it is unhealthy, consider modifying it into healthy recipes with just a few simple changes. You will find that developing a talent for ingredient substitution can help transform just about any unhealthy recipe into a healthy one, without diminishing the texture or taste of the foods that you grew up loving. Here are five methods to help you transform recipes into healthy alternatives. 

Eat Your Heart Out With These 11 Healthy Tips

February is American Hearth Month, and these 11 healthy tips will support your own heart health, while also keeping your stomach full and satisfied.

  1. Enjoy a bowl of oatmeal for breakfast.
  2. Use a smaller bowl and smaller spoon to practice portion control.
  3. Top your oatmeal with a banana for added potassium.
  4. Enjoy a bean soup for lunch, filled with soluble fiber.
  5. Have a handful of mixed nuts for a snack.
  6. Start your dinner off with a colorful salad.
  7. Use olive oil as salad dressing.
  8. Cook dinner at home to eat healthier and be better able to watch your calorie intake.
  9. Prepare arctic char or grilled salmon to get in omega-3 fatty acids.
  10. Serve cauliflower as a side dish to get in extra fiber and potassium with low calories.
  11. Enjoy a small piece of dark chocolate after dinner. Dark chocolate contains flavonols linked to reduction in heart disease.

Click here to read the full article by Dr. Lisa Young for Huffington Post.

NEDA Week: Shining A Light On Extreme Healthy Eating

This week is National Eating Disorders Awareness Week, and for this reason we want to shine a light on a topic that is often not spoken about. Orthorexia is an eating disorder associated with the compulsive desire to eat healthy, clean, unprocessed foods to the point where it becomes extreme and unhealthy. Although the condition does not have a formal medical classification, it may bear resemblance to obsessive-compulsive methodology that is focused on “righteous eating, eating only ‘pure’ foods and trying to avoid contamination by food…Orthorexia isn’t the same as following a specific eating plan for ethical reasons, or because of food intolerances. Yet the line between the two is often blurred, which is why orthorexia can go undetected or unnoticed, as in the fitness industry.”