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What to Eat? When to Eat?

Bernie by
Bernie

June 26, 2008
posted to Bernie and Diet Tips.

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“What to eat? When to eat?” These are the all too familiar words that I often find myself muttering now-a-days when planning meals. Prior to my participation on “The Biggest Loser” I never planned meals, I ate whenever and whatever. I was baffled by my weight; “It wasn’t like I was spending all my time eating. Why was I overweight?”

When with my “skinny” friends most of our conversations revolved around food; “When are we going to eat? What are we going to eat? Where are we going to eat? Who is going to make it? How are they going to prepare it? What ingredients will it contain?” the questions were never ending. It was frustrating; my friends were the ones talking about food, practically obsessing, and I was the one gaining weight, almost as if I was paying the price for each of their food-filled conversations.

What I realize now is, that what I thought to be a strange food obsession was actually their way of planning out their meals, only they were doing it subconsciously. I, however, am not that fortunate. I have to make the very conscious decision of planning each of my meals and snacks. Initially this was hard and extremely time consuming, but in the end it has been well worth the effort. I have not only been able to maintain my weight, but more surprisingly find that I am looking forward to the meals I have planned. I have been able to remove the guilt I previously associated with the food I ate, because I now know that the meals I am eating not only taste good, but also are good for me.

Now when I get together with friends I am able to contribute to the food discussion and actually offer suggestions instead of sitting back and waiting for a decision to be made, so that we could go eat. “What to eat? When to eat?” are important questions to ask not just to lose weight and maintain weight loss, but most importantly to provide you piece of mind come mealtime.

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Guest Blog: Is Kellogg’s Special K20 a Good Idea?

Brandi by
Brandi

June 20, 2008
posted to Guest Blog and Diet Tips.

Tanya Wilson authors and researches health related topics for dietivity.com. You can view her profile on elance.com or visit her informal page on squidoo.com.

Wow, Kellogg’s Special K2O protein water, yet another product that we can drink to help us lose weight. Manufacturers must think we don’t like to chew our food!

Sarcasm aside, the concept of protein being used to curb appetite is nothing new; just ask those who have found success with diets like Atkins. It’s actually the science that has had to catch up with the experience of dieters who will swear that high-protein and low-carb is the way to go. But do you have to throw out all that yummy flour-based goodness and go carnivore? Must you sacrifice the serotonin boost of carbohydrates and deal with nasty side effects of some high protein diets? Absolutely not! Science is now proving that protein does indeed curb appetite, but that this phenomenon is more of a useful tool for dieters, rather than a radical all-or-nothing lifestyle change. What’s more, manufacturers like Kellogg’s, are now giving us lots of ways to apply this tool in a safe and healthy manner to our weight loss plans.

In a study published by the American Journal of Clinical Nutrition, participants were put on a series of three diets. The first two weeks’ diet was 15% protein, 35% fat, and 50% carbohydrate. The second two weeks’ diet plan consisted of 30% protein, 20% fat, and 50% carbohydrate. Dieters had to eat all the food served to them. Then, for the third round, the diet plan remained at 30% protein, 20% fat, and 50% carbohydrate (like the second two weeks), but this time, participants were allowed to eat as much or as little as they wanted. The end result was that on the third round, when participants could eat to their hearts’ content, they didn’t eat as much. That’s because with the higher protein content they reported greater satiety. This led to lower caloric intake, and hence significant weight loss. They not only lost weight, but also felt full! Notice, the subjects still consumed carbs (50%) as they did in the low protein diet. The difference was that the fats were replaced by lean protein.

special k challenge

So, what this means is that instead of reaching for something “fattening” like chips to snack on, reach for a small bowl of low-fat cottage cheese, or yogurt. Or instead of sugary soda or juice, have a glass of skim milk. Products such as Kellogg’s K2O mentioned earlier or protein bars, add easy protein rich nutrition to your daily dieting arsenal. They come in a slew of varieties. Whether you’re in the mood to eat or drink, or want something sweet or salty, you can find something that satisfies.

You can download her report: Staying Hydrated: Sports Drinks vs. Water, which is best for YOU? Brand new, hot topic and it’s free. You may brand the report with your own 2 links for your website visitors.

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Embracing My Breaking Point

Bernie by
Bernie

June 19, 2008
posted to Bernie and Diet Tips.

In a recent interview I was asked, “Was there a certain event or breaking point that made you realize it was time for a change?” I quickly replied by providing a couple of my well-rehearsed responses; “Well” I said, “I was tired of being out of breath when going up stairs.” I then continued on by providing an extra bit of flare and added “I knew it was time for a change when I couldn’t even bend over to tie my shoes without being out of breath.” This particular interviewer respond by saying “Wow, I could see how that would really make you want to change your life!” Now in no way am I questioning the sincerity of this interviewer, rather I am questioning my inability to provide an honest response to this particular question. Taking the time and exerting the energy to really identify my breaking point has been exhausting and has conjured up insecurities that I thought I had laid to rest.

My breaking point revealed itself through the harsh realization that I had in fact put up a protective physical barrier in the form of weight. This effort to shield myself from dealing with my own issues of abandonment, low self-esteem, and an overall feeling of helplessness was an unconscious choice. I had imprisoned myself along with all my insecurities in a cocoon of excess. Stripped of my protective barrier I am forced to deal with these issues and closely analyze how each of them led to my weight gain. The encouraging part to this is, that by identifying the factors that fueled my breaking point I am able to begin confronting them so as to not allow them to control my life. I have also realized that I possess the strength to not only deal with these issues, but use them in my favor.

One might ask, “Why put yourself through the process of identifying your breaking point in an effort to embrace it?” My response is simple - “The point at which I decided it was time for a change, whether an actual event, or in my case a personal realization, carries with it an incredible power to better my life, so why not embrace it! I feel that is a much healthier alternative to living in fear that my breaking point if left unidentified could leave me broken!”

Many of you may have already reached your breaking point, which has led you to our DietsInReview website, for that I applaud you! However, be sure that as you proceed in your weight loss journey you take time to revisit that point in your life when you realized enough was enough. Not to conjure up painful memories but to realize how far you’ve come and the power you now possess to not only take the weight off, but to keep it off.

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My Kind of Town!

Bernie by
Bernie

June 12, 2008
posted to Bernie and Diet Tips.

Daily, I am confronted with the challenge of how to maintain my newfound health in a city that is known for its amazing eats. There are so many temptations that it is hard to leave my apartment without worrying that I might be drawn to visit some of my Pre-Biggest Loser hangouts. Restaurants where I regularly visited and tended to over-indulge in foods that helped me land a spot on America’s favorite weight loss show. Recently I’ve caught myself not only avoiding my favorite restaurants, but more sadly, the entire city block on which they are located (which by the way makes for an awkward morning run!).

The realization that I’m starting to develop somewhat of a restaurant phobia concerns me, and leads me to ask the question “What am I so afraid of?” Do I not trust myself enough to know that I am completely capable of walking passed these incredible establishments without being mysteriously sucked in and devouring everything in site?

I am quickly realizing that there is more to this recent restaurant phobia than meets the eye; it’s not fear that’s been keeping me away its guilt. For far too long I have had a guilt-ridden relationship with food, I ate it then felt guilty afterwards. Its almost as if I felt the need to repent after enjoying a meal at my favorite restaurant. I would go home feeling as though I had done something wrong, and usually comfort myself by seeking that in which I found comfort- “FOOD.” It was truly a vicious cycle!

Well, I think its time that I take a stand and declare enough is enough. I refuse to continue this guilt-ridden relationship with food. If I feel the desire to go into one of my old culinary haunts I’m going to do it! If I feel that I have a taste for something that I haven’t eaten in a while, I’m going to eat it! Now don’t misunderstand what I’m writing, I have no intentions of entering these establishments and over doing it, rather I plan on taking the knowledge I gained while at the Biggest Loser and applying it to my visit. Simple tips such as not ordering appetizers, staying away from the complimentary chips and salsa, and asking the server to pack up half of my order to go before it even reaches my table are all ways that I can enjoy a meal without feeling guilty. Most importantly I plan on communicating with my server how I want things prepared in an effort to seek out the healthier version of foods I once enjoyed.

My plan moving forward is to truly make Chicago “My Kind of Town” by eliminating the guilt I once associated with its food and replacing it with the peace of mind that I now posses the knowledge to enjoy the great food Chicago has to offer instead of fearing it.

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28 Easy Ways to a Healthier Lifestyle

Matt by
Matt

June 7, 2008
posted to Diet Tips.
  1. Walk or ride your bike to work/school
  2. Try to eat food portions that are no larger than your fist
  3. Join an exercise group of friends, neighbors, co-workers, or just others in your community
  4. Increase the daily fiber in your diet
  5. Drink fat-free milk
  6. Do resistance/core training while you are at home or watching television
  7. Go for an after-dinner walk with your family
  8. Avoid eating too late at night
  9. Grill or bake foods rather than frying them
  10. No more all-you-can eat buffets
  11. Pass on the second helpings
  12. Start each meal with a low calorie salad or side of steamed vegetables
  13. Don’t skip meals
  14. Wash your own car/mow own yard for additional physical activity
  15. Take breaks at work for walking or doing strength training exercises
  16. Drink water instead of high-calorie carbonated beverages
  17. Avoid too much caffeine
  18. Try not to go to the grocery store hungry
  19. Keep a pair of tennis shoes in your truck so you can always be ready for a walk/physical activity
  20. Try new physical activities on a regular basis
  21. For dessert eat fruits
  22. Share your meal when eating out
  23. Drink 100% fruit juices instead of those with mostly sugar
  24. Eat foods with spices and low sodium seasonings to feel more satisfied
  25. Breakfast is a must
  26. Ask for salad dressing on the side when eating out
  27. Avoid unnecessary high-calorie condiments
  28. Eat brown rice, whole wheat pasta, and whole wheat bread are the way to go

Try these home exercises

no equipment plank isometric
elbow plank
(Click on image to view this exercise…)

no equipment pushup weight training
pushup
(Click on image to view this exercise…)

no equipment weight training
lying on back with legs moving side to side
(Click on image to view this exercise…)

no equipment jump, squat plyometrics and power
squat jump
(Click on image to view this exercise…)

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Cheers! 5 Ways to Have a Drink on a Diet

Jason by
Jason

June 2, 2008
posted to Diet Tips.

While alcoholic drinks are often referred to as “empty calories,” they aren’t all absolute disasters for your diet. My favorite motto with regards to healthy living is “all things in moderation.” I feel that if you live trying to deprive yourself you will only be miserable, and almost definitely end up eating — and drinking — more than you should out of resentment.

So, if you find that you need to have a drink or two to wind down at home, or as part of your weekend socializing, here are five tips from the folks over at WebMD:

1. Alternate alcoholic and non-alcoholic drinks to save calories. Sometimes the difficulty in moderating your drinking is the amount of time you spend in a social event. You finish your first drink, but you plan on hanging out for another couple of hours. The best way to handle the situation is to have non-alcoholic drinks in between, and preferably non-caloric. Try some sparkling water with a with a twist of lime, or even a splash of cranberry.

2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. There are trendy mix drinks out now that pack an incredible amount of calories. Keep it simple. Wine and light beer will usually set you back less than 150 calories.

3. Skip the mixer. Alcohol is already good for a sugar spike. And if you add mixers they often increase sugar and calories exponentially. Instead, choose soda water or a twist of lemon or lime.

4. Dilute your drink. Wine spritzers, which is wine diluted with sparkling water, is a great way of reducing calories. You can also order a vodka tonic or with a splash of cranberry instead of the full amount of orange juice or regular soda.

5. Have a game plan. If you decide in advance what your strategy is, you will be much less likely to slip up.

Here’s a quick video with more drinking tips:

Also, try this low-carb Margarita or Weight Watchers Raspberry Margarita.

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Sex and the City Diets

Brandi by
Brandi

May 28, 2008
posted to Diet Reviews and Diet Tips.

It’s obvious that the four women who define Sex and the City are fabulous- both in their movie lifestyles and their real-life bodies. We found the ways they maintain those enviable shapes, and it appears, they’re really pretty normal girls. No extreme dieting, no insane workout sessions- just smart choices. See how each of your favorite Sex and the City stars eat and workout before bringing to life Carrie, Miranda, Charlotte and Samantha. Thankfully, their real life choices are healthier than their movie diet of martinis, cigarettes, olives and sex!

sex and the city

Sarah Jessica Parker, “Carrie”
SJP is probably the most nonchalant about the whole dieting thing. She says she doesn’t have any specific regimen she follows. She sticks to “everyday exercise” and tries to find ways to sneak in exercise. For instance, she rarely takes a cab, choosing to walk instead and she skips elevators to race up by foot. As far as eating- she’s a big food lover and said she always planning her next meal. She has been known to the follow the Zone Diet, which is a healthy balance of protein, carbs and fat.

Kristen Davis, “Charlotte”
She’s not ashamed of her curvy body and chooses to embrace it rather than fight it. Kristen is also known to follow the Zone Diet when she needs to shed a few pounds. She’s also a fan of eastern and Chinese medicine, especially the book Total Renewal, and follows a detox to boost her immune system. She removes wheat, sugar, dairy and alcohol from her diet and sticks to foods like brown rice, eggs, nuts, vegetables and salmon. As for exercise, she likes to walk her dogs, cycling, hiking, yoga and pilates.

Cynthia Nixon, “Miranda”
The red-head of the group is pretty hush about her eating habits. She maintains a healthy diet, as she is a recent breast cancer survivor and current spokeswoman for Susan G. Komen. She’s more apt to share her workout routine- which includes a lot of family time. Together her crew does yoga and gyrotonics, a combination of yoga, ballet, tai chi, swimming and gymnastics.

Kim Cattral, “Samantha”
The older of the Sex and the City women, she also appears to be the most athletic. She says she’s been active her entire life, enjoying sports like skiing, tennis and running. She exercises daily, at least 30 minutes, and if she can’t get to the gym finds ways to get her body moving. When it comes to eating, she likes to follow low-carb diets like the GI Diet and South Beach Diet. The GI Diet relies on the glycemic index, food that easily digest in the body and usually are low in carbs or sugar; South Beach Diet is the low-carb giant.

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Jillian Michaels says no to food-pushers

Brandi by
Brandi

May 20, 2008
posted to Diet Tips.

Who’s Pushing Food Your Way?
One of my girls on the The Biggest Loser had this problem: Her mother was always pushing food on her. I told her exactly what I’m telling you: Acknowledge these behaviors. Recognize the problems and sit the people in question down and let them know that you are trying to lose weight and be healthy. Tell them how they can help and support you. Chances are they’ll want to. The end result for this contestant was her mother learned new recipes so that she could cook for her daughter without sabotaging her health and happiness.Jillian Michaels

We count on the people closest to us to support us through thick and thin. Realizing that a loved one may be sabotaging your efforts to get in shape, whether they are conscious of their behavior or not, can be tough to swallow and address. Take a good look at your current significant relationships to see how they affect your life both on a day-to-day level and on a larger scale. Is anyone in your circle a food-pusher?

Sure, it seems innocent enough. These people may not realize what they are doing, or they may think they are doing it out of love. The bottom line is that their way of loving you is through food. It’s time to stop it for good.

From the “Losing it with Jillian Michaels” daily newsletter. Learn more about the Jillian Michaels weight loss plans.

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Go Green With Your Diet

Jimmy C by
Jimmy C

April 21, 2008
posted to General, Diet News and Diet Tips.

Watch as Annie Bell Muzaurieta speaks with Matt Lauer about helping the environment by going green with your diet. Learn some simple easy tricks that not only help the environment but also help you increase your healthy food intake. Annie is the food editor at thedailygreen.com.




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Potassium and blood pressure

heather by
heather

April 11, 2008
posted to Diet Tips.

Did you know that consuming too little of the electrolyte potassium can actually increase your blood pressure and your chances of having a stroke? And increasing it might help some to reduce the amount of blood pressure medication they are taking. This latest news is according to the Harvard Medical School. Foods that are high in potassium are meat, fish, poultry, bananas, apricots, honeydew melon, avocado, spinach and a host of others.

Most of us get adequate levels of potassium in our diet, but for those who exercise and sweat a lot and for those who follow a very restricted diet with few calories, they should be very aware of consuming enough of this mineral.

A deficiency is usually marked by generalized weakness. But those who need to be concerned about getting too much are those with diabetes and in renal failure. They can no longer metabolize or break down electrolytes and therefore run the risk of having too much potassium running through their systems. If you’re concerned that you fall in either of these extreme categories, talk to your doctor.

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