There’s an old adage that says that if you want to lose weight then you have to eat. It appears to be true, especially when it comes to the most important meal of the day—breakfast.
There’s a good reason this meal is so-named. It means to ‘break the fast’ from the night before. If you skip breakfast, your blood sugar levels stay low and your metabolism remains at rest. If you’re trying to lose weight, this isn’t what you want. What you do want to do is to kick your metabolism into gear to burn more calories and store less fat from the caloric intake that follows later in the day.
Another self-defeating consequence to skipping breakfast—you’re much more likely to be compelled to reach for something sweet to snack on mid-morning (like the last stale donut at the coffee station at work), or eat more than you should at lunch or dinner.
Still not convinced? Recent research indicates that eating a healthy breakfast every day may reduce your risk for obesity and developing diabetes by as much as 35-50%.
So, here’s the bottom line: While you may have previously thought that skipping breakfast meant you could button your jeans in the morning, armed with this new information—and our helpful tips on eating a satisfying breakfast—you may soon be able to glide into a smaller pair in the first place.
What’s for Breakfast?
Hands down, whole grain cereal tops the list when it comes to breakfast foods. It’s not only convenient and fast, but it’s also nutritious. Studies have shown that women who regularly eat cereal for breakfast weigh an average of nine pounds less than women who don’t. In addition, the results of a Harvard study suggests that people who eat whole grain cereal for breakfast each day experience a 20% reduced risk of dying from heart disease and are 17% less likely to succumb to any cause for several years. That’s food for thought, anyway.
When choosing a breakfast cereal, look for those that list bran or whole grain as the very first ingredient. This breakfast-in-a-box should also contain a minimum of 2 grams of dietary fiber per serving.
You can’t live on cereal alone…
Okay, so you don’t care to nibble in dry nuggets every morning. Need some other ideas? Try oatmeal with fresh fruit, low-fat peanut butter on whole grain toast, or a fruit and yogurt smoothie from the blender.
No time is no excuse.
If you’re in a hurry in the morning (and who isn’t?), then make up something the night before to grab on your way out the door. Simple breakfast-on-the-go ideas include boxed raisins, a container of yogurt, fresh fruit (i.e., an apple or banana), granola, or even cheese and crackers.
In the mood to cook?
Good for you! It’s perfectly possible to have a hearty breakfast and still lose weight too. The trick is to try to get one food from at least two food groups in the mix, one of them being protein since it takes longer to digest, provides needed energy, and will help you feel full longer.
Breakfast Metabolism Booster Burger
1 egg
1 slice Canadian bacon
1 slice white American cheese
1 whole-grain English muffin or bagel
Fry the egg in a non-stick skillet prepared with a shot of vegetable oil cooking spray, turning once. Right after turning, place the Canadian bacon and cheese on top of the egg. Continue to cook on low just until the cheese melts. Place the egg mixture on the muffin or bagel. (Hint: To prevent yolk from running down your chin as you eat, poke the egg gently after turning to allow the yolk to run free and set.)
Burrito Breakfast Scramble
1/2 teaspoon trans fat-free margarine
1 egg
1 tablespoon diced peppers
1 tablespoon diced tomato, strained of seeds and liquid
1 whole-grain tortilla
Combine the egg with a little water or milk and scramble on a small bowl; set aside. Heat the margarine in a non-stick skillet until melted. Add the peppers and cook until softened, stirring often to prevent scorching. Add the egg mixture and tomatoes. Cook, stirring often to move everything around the pan and scramble the egg. When the egg has completely cooked, pile the mixture on top of a tortilla. Roll up the tortilla, grab your fork, and dig in.
Friday, July 18, 2008
Thursday, July 17, 2008
The Three Big Fat Thin Foods
Are you hoping we’re going to say pizza, French fries and chocolate cake? Sorry, no deal. It’s just an unfortunate fact of life that foods like those are high in fat and calories and definitely not on the menu for those seeking to lose weight.
However, there are three super foods—well, some are food components, really—that can help you to lose weight naturally and more easily if you incorporate them into your diet. Interested? Good. Read on.
The number one addition that should be part of every weight loss program is calcium. In fact, you may have already heard that drinking milk and eating low-fat dairy foods can help you to lose weight. That’s because calcium plays a little trick on a chemical found in the vitamin D family that results in increasing the metabolism of dietary fat and suppressing the storage of fat as body fat. That’s a neat trick, indeed, but calcium has another one—it helps to increase your core temperature. This action equates to burning more calories with less effort!
Eat more fiber to lose more weight. This may sound like a contradiction since fiber is the portion of plant-based foods that pass through our intestines without being digested or providing any nutritional benefit. So, where’s the beef in the claim that fiber can help promote weight loss? It lies in the fact that fiber makes us feel fuller sooner and longer, as well as in the value of transporting fat and cholesterol out of the body quickly so that less of it is absorbed. That’s not a bad trick either, eh?
Boost your metabolism with beans. You may have heard the expression that beans are good for your heart; the more you eat, the more you…lose weight? That’s because most varieties of legumes are high in protein and fiber that builds muscle, regulates digestion and promotes the burning of fat. For instance, recent research has shown that when soy consumption is increased, more pounds are shed. That’s because soy has an action on regulatory hormones and receptors in the brain that signal the body to speed up metabolism. Studies have also shown that soy may decrease serum cholesterol and glucose levels, decreasing the risk of heart disease and diabetes. (One caveat, however: soy can have a negative effect on those with thyroid disorders and should be avoided by these individuals unless supervised by a health care practitioner.) Other good choices of beans include kidney beans, lentils, chickpeas, limas, navy beans and pinto beans. However, avoid refried beans and baked beans, which are high in fat and sugar, respectively.
However, there are three super foods—well, some are food components, really—that can help you to lose weight naturally and more easily if you incorporate them into your diet. Interested? Good. Read on.
The number one addition that should be part of every weight loss program is calcium. In fact, you may have already heard that drinking milk and eating low-fat dairy foods can help you to lose weight. That’s because calcium plays a little trick on a chemical found in the vitamin D family that results in increasing the metabolism of dietary fat and suppressing the storage of fat as body fat. That’s a neat trick, indeed, but calcium has another one—it helps to increase your core temperature. This action equates to burning more calories with less effort!
Eat more fiber to lose more weight. This may sound like a contradiction since fiber is the portion of plant-based foods that pass through our intestines without being digested or providing any nutritional benefit. So, where’s the beef in the claim that fiber can help promote weight loss? It lies in the fact that fiber makes us feel fuller sooner and longer, as well as in the value of transporting fat and cholesterol out of the body quickly so that less of it is absorbed. That’s not a bad trick either, eh?
Boost your metabolism with beans. You may have heard the expression that beans are good for your heart; the more you eat, the more you…lose weight? That’s because most varieties of legumes are high in protein and fiber that builds muscle, regulates digestion and promotes the burning of fat. For instance, recent research has shown that when soy consumption is increased, more pounds are shed. That’s because soy has an action on regulatory hormones and receptors in the brain that signal the body to speed up metabolism. Studies have also shown that soy may decrease serum cholesterol and glucose levels, decreasing the risk of heart disease and diabetes. (One caveat, however: soy can have a negative effect on those with thyroid disorders and should be avoided by these individuals unless supervised by a health care practitioner.) Other good choices of beans include kidney beans, lentils, chickpeas, limas, navy beans and pinto beans. However, avoid refried beans and baked beans, which are high in fat and sugar, respectively.
Wednesday, July 16, 2008
5 Reasons You May Not be Able to Lose Weight
If you consistently load up on sugary drinks (including alcohol), fried foods and calorie-laden gooey confections, then weight gain is easy to understand. No doubt about it, in fact--you’ve earned those extra pounds. But, how on earth can those pounds cling to our hips and middles when we diligently watch what we eat and exercise faithfully? If this sounds like you, then there may be an underlying reason why you’re having so much trouble tipping the scale in your favor.
Are you getting enough Zzzs? There’s a good reason that retiring at a decent hour is referred to as beauty sleep. Studies have shown that a lack of sleep can promote weight gain due to a higher conversion of dietary fat to body fat. In addition, sleeping less can encourage you to crave more snacks while awake. (For more information, see our blog of June 18, 2008 titled, “Lack of Sleep Leads to Snack Attacks".) Ideally, you should strive to get eight hours of sleep each night.
Do you suffer from a medical condition? The most common reason for weight gain in women is a condition known as hypothyroidism. Hypothyroidism results when the thyroid fails to produce enough hormones necessary to effectively regulate many functions, including metabolism. See your health care practitioner if you are experiencing unexplained weight gain, accompanied with frequent headaches, fatigue, and intolerance to cold temperatures, as these are common symptoms of hypothyroidism.
Are you taking medications? Certain medications are known to promote weight gain, including antidepressants, antiseizure drugs, and medications prescribed to treat diabetes, high blood pressure and heartburn. Of course, this doesn’t mean you should stop taking your medication! If you suspect that a medication may be the cause of unexplained weight gain, consult your health care practitioner to explore other options and/or a plan of action to help counteract this side effect.
Are you stressed out? If you read yesterday’s blog, then you learned that a little hormone called ghrelin, also known as the hunger hormone, may be responsible for tricking your brain into thinking you’re hungry when you’re not. Researchers have recently discovered that levels of this hormone increase in response to stress. (For more information and for tips on how to manage your stress, scroll down a bit to see our blog of July 15, 2008 titled, “Is Stress Triggering Your Hunger Hormone?”)
Are you in the change of life? Ah…what a nice expression. Otherwise known as menopause, the change o’ life includes some benefits as well as some drawbacks, like hormonal changes that trigger food cravings and a slower metabolism. On the up side, declining levels of estrogen usually produces weight loss in the lower body, meaning shrinking hips and thighs are possible. However, estrogen loss also causes a shift in fat deposition from the lower body to the middle. That’s why we have another charming expression for an expanding middle typically associated with menopause—menopot. Nice, huh? The good news is that you can avoid this kind of weight gain by increasing your lean body mass through strength training and enriching your diet with more calcium and vitamin D, which will also help to reduce bone loss.
Now that you’re aware of some potential reasons that you might be gaining weight despite your best efforts to lose it, where do you go from here?
First, talk to your doctor if you suspect that a medical condition or medication may be responsible. In addition, take steps to develop stress-coping skills. And, no matter what, stick to your healthy diet and exercise program.
Finally, let us help. While we can’t send you to bed at a certain time, or turn back the clock, we can help you defy the affects of aging and help you get more restful sleep each night. Our Fem Support contains more than a dozen herbs and nutrients with proven ability to improve mood and reduce the impact of fluctuating hormones at any age. And, our Healthy Sleep Support formula is an all-natural, organic blend of herbs and minerals designed to help you relax and get the rest you need.
Are you getting enough Zzzs? There’s a good reason that retiring at a decent hour is referred to as beauty sleep. Studies have shown that a lack of sleep can promote weight gain due to a higher conversion of dietary fat to body fat. In addition, sleeping less can encourage you to crave more snacks while awake. (For more information, see our blog of June 18, 2008 titled, “Lack of Sleep Leads to Snack Attacks".) Ideally, you should strive to get eight hours of sleep each night.
Do you suffer from a medical condition? The most common reason for weight gain in women is a condition known as hypothyroidism. Hypothyroidism results when the thyroid fails to produce enough hormones necessary to effectively regulate many functions, including metabolism. See your health care practitioner if you are experiencing unexplained weight gain, accompanied with frequent headaches, fatigue, and intolerance to cold temperatures, as these are common symptoms of hypothyroidism.
Are you taking medications? Certain medications are known to promote weight gain, including antidepressants, antiseizure drugs, and medications prescribed to treat diabetes, high blood pressure and heartburn. Of course, this doesn’t mean you should stop taking your medication! If you suspect that a medication may be the cause of unexplained weight gain, consult your health care practitioner to explore other options and/or a plan of action to help counteract this side effect.
Are you stressed out? If you read yesterday’s blog, then you learned that a little hormone called ghrelin, also known as the hunger hormone, may be responsible for tricking your brain into thinking you’re hungry when you’re not. Researchers have recently discovered that levels of this hormone increase in response to stress. (For more information and for tips on how to manage your stress, scroll down a bit to see our blog of July 15, 2008 titled, “Is Stress Triggering Your Hunger Hormone?”)
Are you in the change of life? Ah…what a nice expression. Otherwise known as menopause, the change o’ life includes some benefits as well as some drawbacks, like hormonal changes that trigger food cravings and a slower metabolism. On the up side, declining levels of estrogen usually produces weight loss in the lower body, meaning shrinking hips and thighs are possible. However, estrogen loss also causes a shift in fat deposition from the lower body to the middle. That’s why we have another charming expression for an expanding middle typically associated with menopause—menopot. Nice, huh? The good news is that you can avoid this kind of weight gain by increasing your lean body mass through strength training and enriching your diet with more calcium and vitamin D, which will also help to reduce bone loss.
Now that you’re aware of some potential reasons that you might be gaining weight despite your best efforts to lose it, where do you go from here?
First, talk to your doctor if you suspect that a medical condition or medication may be responsible. In addition, take steps to develop stress-coping skills. And, no matter what, stick to your healthy diet and exercise program.
Finally, let us help. While we can’t send you to bed at a certain time, or turn back the clock, we can help you defy the affects of aging and help you get more restful sleep each night. Our Fem Support contains more than a dozen herbs and nutrients with proven ability to improve mood and reduce the impact of fluctuating hormones at any age. And, our Healthy Sleep Support formula is an all-natural, organic blend of herbs and minerals designed to help you relax and get the rest you need.
Tuesday, July 15, 2008
Is Stress Triggering Your Hunger Hormone?
We all know that stress, albeit unavoidable at times, is bad for us. Chronic stress can lead to health problems as well as emotional issues, including depression and anxiety. To counteract, we sometimes respond by eating comfort foods, even though we’re not necessarily hungry. However, there may be a physiological reason for this behavior beyond simply hoping to nurse our battered selves into feeling better (at least temporarily). That reason may be due to the action of the hunger hormone, also known as ghrelin.
Ghrelin is produced in the gastrointestinal tract and pancreas whenever we’ve gone without food for too long. Its primary mission is to stimulate the brain to send the message that it’s time to eat. Naturally, once we submit to this command and take in some food, levels of this hormone begin to subside and our brain tells us that we’ve had enough. In fact, this is where the sensation of feeling full first stems from.
Unfortunately, enduring stress causes ghrelin levels to increase. Not only does this trigger the brain into thinking we need to eat more, but it also makes memory centers in the brain remember food better. In effect, increased production of the hunger hormone in response to stress can turn us into food junkies.
We know this due to a recent study on the effects of ghrelin, the findings of which were reported in New Scientist. The study researchers scanned the brains of a dozen subjects and then allowed them to enjoy breakfast. A few hours later, the study subjects were injected with ghrelin and their brains were scanned again, only this time, after showing them pictures of juicy hamburgers, pizza, and other enticing foods. Not only did the study subjects become hungry again, but certain brain areas also lit up like Christmas trees. As the article states, “Seeing pictures of pizza and other treats sparked activity in several brain regions involved in decision-making and anticipating a payoff.” In other words, their brains responded to food in the same way that an addictive personality might respond to the thought of receiving alcohol, cigarettes or drugs.
The next time someone tells you that they’re a junk food junky you can believe it. Only now you can tell them why (not that they’ll want to hear it). But, the question is, how can you prevent yourself from falling into the same trap?
The answer is to take steps to manage your stress. To that end, we have some suggestions to help you do just that.
Learn to delegate responsibility. Unless you operate under a written contract, there’s no reason why you can’t farm out certain tasks that can be completed by someone else whenever possible. This applies to your domestic life as well as your work environment.
Open up and say OM. Setting aside a few moments a day to meditate can do a lot to help you reduce stress and stay balanced. You don’t have to become a robe-clad philosophical guru to benefit from meditation either. There are scores of books, videos and audio tools available to help you learn the basics.
Get moving. Exercise in any amount naturally lowers stress levels as well as offering additional benefits, such as improved circulation and immunity. So get out there and do what you love, whether it’s hiking, cycling or just taking the dog for a walk around the block.
Get support from a natural supplement. The proprietary blend of all-natural botanicals and nutrients found in our Relaxation Support formula work together synergistically to help your mind and body relax--without drowsiness, drugs or dangerous side effects.
Ghrelin is produced in the gastrointestinal tract and pancreas whenever we’ve gone without food for too long. Its primary mission is to stimulate the brain to send the message that it’s time to eat. Naturally, once we submit to this command and take in some food, levels of this hormone begin to subside and our brain tells us that we’ve had enough. In fact, this is where the sensation of feeling full first stems from.
Unfortunately, enduring stress causes ghrelin levels to increase. Not only does this trigger the brain into thinking we need to eat more, but it also makes memory centers in the brain remember food better. In effect, increased production of the hunger hormone in response to stress can turn us into food junkies.
We know this due to a recent study on the effects of ghrelin, the findings of which were reported in New Scientist. The study researchers scanned the brains of a dozen subjects and then allowed them to enjoy breakfast. A few hours later, the study subjects were injected with ghrelin and their brains were scanned again, only this time, after showing them pictures of juicy hamburgers, pizza, and other enticing foods. Not only did the study subjects become hungry again, but certain brain areas also lit up like Christmas trees. As the article states, “Seeing pictures of pizza and other treats sparked activity in several brain regions involved in decision-making and anticipating a payoff.” In other words, their brains responded to food in the same way that an addictive personality might respond to the thought of receiving alcohol, cigarettes or drugs.
The next time someone tells you that they’re a junk food junky you can believe it. Only now you can tell them why (not that they’ll want to hear it). But, the question is, how can you prevent yourself from falling into the same trap?
The answer is to take steps to manage your stress. To that end, we have some suggestions to help you do just that.
Learn to delegate responsibility. Unless you operate under a written contract, there’s no reason why you can’t farm out certain tasks that can be completed by someone else whenever possible. This applies to your domestic life as well as your work environment.
Open up and say OM. Setting aside a few moments a day to meditate can do a lot to help you reduce stress and stay balanced. You don’t have to become a robe-clad philosophical guru to benefit from meditation either. There are scores of books, videos and audio tools available to help you learn the basics.
Get moving. Exercise in any amount naturally lowers stress levels as well as offering additional benefits, such as improved circulation and immunity. So get out there and do what you love, whether it’s hiking, cycling or just taking the dog for a walk around the block.
Get support from a natural supplement. The proprietary blend of all-natural botanicals and nutrients found in our Relaxation Support formula work together synergistically to help your mind and body relax--without drowsiness, drugs or dangerous side effects.
Monday, July 14, 2008
Take a Stand on Losing Weight
I hope you’re sitting down. Wait…on second thought, you might want to spring to your feet, at least when you’ve finished reading this. Why? According to a new study on obesity, you stand a lot to lose by sitting too much. In fact, the act of sitting too long or too often may be contributing to the extra padding around your waistline.
Researchers at Iowa State discovered a few surprising facts about the differences between sitting and standing in terms of weight loss. During the course of the study, there was no significant difference in resting metabolic rates between the obese or lean participants in the study. This finding was unexpected since it has always been theorized that leaner people have higher metabolic rates. However, they also found that the overweight women in the study group had a tendency to sit for 2.5 more hours per day than their slimmer counterparts. The overweight group also demonstrated that they spent half as much time engaged in any physical activity as the trim group. As a result, the women in the obese group burned an average of 315 calories less than the lean group per day.
Aside from the effects of less activity in general, there’s another good reason to stand more and sit less. The researchers found that sitting for extended periods impairs the circulation of lipase, an enzyme that metabolizes fat and cholesterol independent of exercising. While standing, this enzyme kicks into high gear and absorbs fat into muscles. But, while sitting, the circulation of lipase is closed off and fat and cholesterol are instead redistributed into the blood stream and eventually stored as body fat.
We’re not talking about just a little fat being at stake either. During the study, blood samples were taken from the same person after eating the same foods, but they were taken at times when the study subject ate while either sitting or standing. Guess what? The blood samples taken while the food was consumed while standing were clear, but were visibly cloudy when munching took place while sitting.
There’s more…
In addition to deterring dietary fat from being converted into body fat, spending more time standing than sitting also helps to prevent diabetes due to improved utilization of glucose in the blood. In fact, several studies have shown that people who struggle with their weight and who sit a good deal have at least twice the risk of developing heart disease and diabetes.
Standing more also improves HDL levels—the ‘good’ kind of cholesterol. In fact, people who sit too much or too long typically experience a 22% decrease in HDL levels compared to those who don’t.
Need more to chew on? The simple act of standing over sitting can help you burn off 60 more calories an hour.
Here are a few tips on how to get a leg up on standing more and sitting less…
- Whenever possible, stand for an activity instead of sitting. You can watch the kids play or cheer on a sporting event while being on your feet as you can from a folding chair or park bench.
- Take frequent breaks at work to stretch your legs. Better yet, see if your boss would be willing to let you trade your desk chair for a treadmill, a trend that’s growing in popularity in many workplace environments today.
- Stand up while gabbing on the phone, or even while watching television.
- Walk rather than drive or taking public transportation whenever you can.
Researchers at Iowa State discovered a few surprising facts about the differences between sitting and standing in terms of weight loss. During the course of the study, there was no significant difference in resting metabolic rates between the obese or lean participants in the study. This finding was unexpected since it has always been theorized that leaner people have higher metabolic rates. However, they also found that the overweight women in the study group had a tendency to sit for 2.5 more hours per day than their slimmer counterparts. The overweight group also demonstrated that they spent half as much time engaged in any physical activity as the trim group. As a result, the women in the obese group burned an average of 315 calories less than the lean group per day.
Aside from the effects of less activity in general, there’s another good reason to stand more and sit less. The researchers found that sitting for extended periods impairs the circulation of lipase, an enzyme that metabolizes fat and cholesterol independent of exercising. While standing, this enzyme kicks into high gear and absorbs fat into muscles. But, while sitting, the circulation of lipase is closed off and fat and cholesterol are instead redistributed into the blood stream and eventually stored as body fat.
We’re not talking about just a little fat being at stake either. During the study, blood samples were taken from the same person after eating the same foods, but they were taken at times when the study subject ate while either sitting or standing. Guess what? The blood samples taken while the food was consumed while standing were clear, but were visibly cloudy when munching took place while sitting.
There’s more…
In addition to deterring dietary fat from being converted into body fat, spending more time standing than sitting also helps to prevent diabetes due to improved utilization of glucose in the blood. In fact, several studies have shown that people who struggle with their weight and who sit a good deal have at least twice the risk of developing heart disease and diabetes.
Standing more also improves HDL levels—the ‘good’ kind of cholesterol. In fact, people who sit too much or too long typically experience a 22% decrease in HDL levels compared to those who don’t.
Need more to chew on? The simple act of standing over sitting can help you burn off 60 more calories an hour.
Here are a few tips on how to get a leg up on standing more and sitting less…
- Whenever possible, stand for an activity instead of sitting. You can watch the kids play or cheer on a sporting event while being on your feet as you can from a folding chair or park bench.
- Take frequent breaks at work to stretch your legs. Better yet, see if your boss would be willing to let you trade your desk chair for a treadmill, a trend that’s growing in popularity in many workplace environments today.
- Stand up while gabbing on the phone, or even while watching television.
- Walk rather than drive or taking public transportation whenever you can.
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