Guest blogger,

Over several years I gained weight by overeating and being inactive. I slept poorly, was stressed out and had headaches daily. My energy level was lower than ever. The calories I needed to feel full kept increasing and my largest sizes became snug. Finally one day I had enough. I became committed to get back in shape. 

I reduced my caloric intake to 1,200 per day. My diet included dairy, monounsaturated fatty acids (MUFAs), fresh fruits and veggies, fiber-rich foods and a gallon of water every day. Drinking water before and during eating helped me feel full. Over time it was hard to finish the small portions on the diet.

I started with three days a week of low impact exercises and then I began using an elliptical machine. During the last two last months of my diet, I took up running, which had a major impact. A friend encouraged me to sign up for a race to benefit a charity. While skeptical, I committed to the 5k and had a decent run-time for a novice runner. I was elated and signed up for the Indy-Mini. I have also registered for additional races this fall. I love running. Like the wind in my sails, it energizes me and helps me to mentally process my thoughts, emotions and actions. Unlike a machine you can’t just quit, you have to walk back to where you started. There’s something about running that keeps drawing me back.

I lost more than 20 pounds and seven inches off my waist. I’m down three sizes and hope to lose another by spring. I love being in shape again. The best part is that all of my smaller sizes fit me again. This summer was the first time I wore a bikini in years. I’m ecstatic at my progress and I’m surpassing my goals. I never want to go back to that stressed-out couch potato that I let myself become.

My advice to anyone out there who wants to lose weight is to stop seeing your weight as happening to you. You CAN take control. You can do anything.

Post from: Diets in Review Blog

How One Woman Achieved Weight Loss Success

In a new weekly series that will launch on Saturday, November 28th, I’m going to feature specific vitamins and provide an overview as to why you need it, what it does for your body and where you can get it.

More and more people are deficient and with busy schedules you can start to feel even more run down especially heading into the holiday season.

Here a couple of tips to get you started:

1) Eat whole foods like grains, fruits, vegetables and nuts.
2) Take a multi-vitamin, but consult with your doctor or nutritionist first.
3) Drink plenty of water throughout the day.
4) Start your day with a wholesome breakfast.

Tune in every Saturday through January 2, with the series kicking off November 28th!

Check out some top-level tips already blogged about by the DietsInReview.com staff such as the benefits of Vitamin D and how Vitamin K can help to fight diabetes.

Sign up for Amy’s monthly Natural Health Newsletter.

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Vitamin guide from A to Zinc – Series Kick-off

But could there be something else going on that has nothing to do with how the food is prepared or the portion size you choose? Heck yeah. Is your diet diva going to tell you? Absolutely.

It’s called food “complexity” and “taste satiety.” Basically, you overeat at Thanksgiving because you are eating mindlessly. You’re not taking the time to intentionally slow down, serve yourself a small amount of food, and enjoy and savor each bite. If you did this, you’d get full well before you hit the 1,500 calorie mark, maybe even before hitting 1,000 calories.

When you have too many choices of foods, it’s hard for your taste buds to feel “satisfied.” They are unpacking all the tastes and flavors of the stuffing and then here comes a bite of potatoes and while they’re working on that they got a hit of turkey and cranberries. So as you pack on the calories the “taste satiety” signals stay low and you keep eating. You may even go for seconds because the brain is like “hey, I loooooooooooved that stuffing and I want more.” Meanwhile, you cleaned your first plate 15 minutes into the meal.

Now, I’m not advocating for boring Thanksgiving meals, but I do think it is possible to get all the pleasure and enjoyment out of Thanksgiving with healthy foods, eaten in the right portions. Remember that the holiday is about the people and the only thing that should be stuffed is the turkey.

If you want to try to overcome the “taste satiety” challenge, I’d suggest making sure there is a nice, healthy low-calorie green salad to include on your plate, take 3-4 ounces of turkey (no skin) and choose between mashed potatoes, sweet potatoes, stuffing, and rolls. If you take small amounts of each, you might not get that “satisfied” feeling the tastebuds want. Don’t feel bad about passing on some of the items. There are always leftovers!

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Is Your Thanksgiving Buffet too Complex?

As modern day Americans, we do not have to be concerned about weather conditions making food unavailable. We have 24-hour grocery stores and shelves stocked with options. We can be thankful for this every day. As a result, our Thanksgiving celebrations can be more than feasts. This is particularly dangerous for those who are trying to alter their approach to food.

While overeating can make one sluggish, disappointed in one’s self, and unhappy with appearance, giving thanks will help you focus on the positive things in life and improve outlook and mood. This year, instead of recognizing the day by raising your fork, try one (or all) of these tips.

1. Give Back – Serve at a soup kitchen or shelter or make a donation to your favorite charity (the Fatherless Foundation is mine). Giving to others can give you perspective on just how blessed you are.

2. Focus on Your Family – This year my family gathering will be missing members that have died in the last year, at least one of which was not expected when we gathered last year at the same time. Certain members of the family will need our hugs, comfort, and distraction, and I will be investing in them. I am very thankful for my family and would rather have a conversation with one of the kids and make sure all is well with them than watch any Cowboys game.

3. Write Thank You notes – Have you personally thanked the people who have made a difference in your life in the last year? Be the first of the holiday season and make sure your message stands out by sending Thanksgiving thank you cards rather than Christmas or holiday cards. This is a fabulous idea for business owners.

4. Make Your List and Check it Twice – Before you make your gift list and think about those things you want or how much money you are going to spend, focus on the blessings you already have and list all the things for which you are thankful. Review this list frequently to maintain a positive attitude.

If you try one (or all) of these tips, even if you run out of pumpkin pie or your team never sees the end zone, you will likely have a very Happy Thanksgiving!

Post from: Diets in Review Blog

Four Ways to Celebrate with Thanks Instead of Turkey

There are more examples where that came from. The New York Daily News spotlights 36 of their favorite “fat-letes.” Here are a few interesting examples:

• Emanuel “Tiny” Yarbrough is a sumo wrestler from Rahway, New Jersey. He weighs about 800 pounds, and holds the Guinness World Record for being the largest athlete.

• Prince Fielder is the first baseman for the Milwaukee Brewers, and son of another portly slugger, Cecil Fielder. He’s a vegetarian, so that does away with the myth that a meatless diet is a free ticket to thinness.

• Babe Ruth is the most famous heavy slugger of all time. When not downing hot dogs between at-bats in the dugout, he was adding to his heaping home run totals.

• Eddy Curry of the New York Knicks stands at a startling 6′11″. He’s got 285 pounds on that frame, and his fitness habits are questionable, which is why you’ll find him with a trainer this next off-season trying to get in shape.

• John Daly is a master at golf, but health he is not. Between a serious smoking habit and a love of bar food and drinks, this 300-pound pro is actually down about 40 pounds since his Lap-Band surgery this year.

Check out the other pudgy athletes in this pictorial at the New York Daily News.

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Male Athletes with Weight Problems

Just in time for the holidays, DietsInReview.com had a chance to talk with Lisa as she shared with us some of her tips for making the season fun, festive and healthy. She also gave us the scoop on her soon-to-be-released, Chew the Right Thing, a perfect guilt-free gift for the holidays.

Listen now to the audio of my conversation with Lisa, or continue reading the transcipt below.

1. The holidays are upon us. What do you recommend for how we can walk the tightrope of eating our favorite holiday foods but not gain weight?

During the holidays, we don’t want to hear that we can’t indulge or that certain foods are off-limits. You have to find a happy medium, and indulge in things you really love and swap out those high calorie foods for healthy alternatives.

I’m a big believer in planning what you are going to eat before you go to an event.  If you know you’re going to a big party, have a snack ahead of time so you’re not starving and eat everything once you get there. Pay attention to the food that is there before you start eating. That way, you can make a healthy decision.

Plus, it is important to drink a lot of water throughout the day. It fills you up and keeps you hydrated.

2. What are some of your favorite pre-party snacks?

Whether I’m at home or the office, I always keep things around to help curb cravings. During the holidays, I love candy canes; They are low calorie, they taste festive, and peppermint has been shown help to reduce cravings. I also love fat-free yogurt, particularly, Fiber One Yoplait yogurt, which has only 50 calories plus five grams of fiber and three grams of protein. You get a lot of bang for that snack. And it is Hungry Girl-approved. Portion control snacks, like 100-calorie packs of almonds, are also a favorite go-to healthy snack of mine.

3. Not all holiday food is bad. Many ingredients used are made with healthy, low-cal foods like pumpkin, butternut squash and lean turkey breast. Can you give a few tips for how to use these naturally, low-cal ingredients in our favorite holiday dishes and still keep them somewhat low calorie?

Many of the foods in holiday dishes are healthy. You can do things like use chicken stock in place butter to keep dishes moist. I do this in a stuffing I make called Save-the-Day Stuffing, which is made with light bread and apples. I have the recipe for it in my first cookbook. I make my Too Good To-Deny Pumpkin Pie with Fiber One breakfast cereal for the crust and pure pumpkin, not pumpkin pie mix, for the filling.

Green bean casserole is another great example. You don’t have to use high fat, crispy-fried onions as a topping. I use garlic and onion-flavored soy crisps as a topping and 98 percent fat-free cream of celery soup rather than the full-fat versions. It keeps calories and fat grams down but it tastes just as good.

It’s about dissecting the recipe and replacing some of the ingredients with smarter ingredients.

4. Your latest creation, Chew the Right Thing, releases on December 8, 2009. This isn’t a book but rather, it is a set of 50 recipe cards. Can you tell us a bit more about these cards and how to use them?

I’m so excited about this. Chew the Right Thing is so cute and it’s a great holiday gift. Each of the 50 recipe swaps are Hungry Girl favorites like Lord of the Onion Rings and De-Pudged Pigs in a Blanket. Instead of a cookbook, they are  colorful and fun recipe cards that are easy to keep around the kitchen or on the counter. Plus, you can purchase the recipe cards for ten dollars or less, which makes it a fantastic and inexpensive holiday gift.

5. What is one of your favorite Hungry Girl holiday recipes?

That is a tough question. I love I Can’t Believe It’s Not Sweet Potato Pie, Too Good To Deny Pumpkin Pie, and Pumpkin-licicous Nog. I’m not usually a fan of eggnog but I love this recipe. It’s amazing. Sorry, I guess I listed a few more than just one.

Thanks Lisa!

Post from: Diets in Review Blog

Hungry Girl’s Healthy Holiday Tips

Manage Stress

Is it me or are most people pre-wired for high anxiety and the go-go-go mentality? Work pressures. The economy. Life drama. No matter what day it is, you can bet there’s something going on that is making your blood boil. You don’t see it, but it’s killing you.

Chronic stress is linked to six of the leading causes of death. The link between stress and diabetes is hormonal. Neuropeptide Y (NPY) is a stress hormone that increases with severe or prolonged stress. The main effect of the hormone is increased food intake, increased proportion of energy stored as fat, and decreased physical activity. Uh oh. If you read the post on preventing diabetes, you know that excess fat, especially in the belly area, significantly increases your diabetes risk.

Point well taken. So how the heck do you calm down? My quick tips for stress management are very basic.

1. Say “no.” Don’t put too much on your plate. The overcommitment increases stress levels, eats up valuable free time for nutrition and exercise, and frankly wears you out unnecessarily.
2. Just breath. When you feel the stress piling on, take five minutes and lie on your back in a quiet room only focusing on your breath. The drop in blood pressure also allows your crazed stress hormones to take a reprieve.
3. Sip on herbal tea. Teas like peppermint, ginger, or chamomile are very soothing and help you come down from that stress frazzle.

But there’s one more thing that can weigh down the risk for diabetes. Yes, sleep.

Sleep

Research shows that people who get less than six hours of sleep are 4.5 times more likely to have problems controlling their blood sugar – and that, my friends, leads to insulin resistance and eventually diabetes. What’s more, lack of sleep also throws your hungry/full hormones out of whack so when you don’t get sleep, you’re hormonally hungrier the next day thanks to higher levels of ghrelin (the “grow” hormone).

So, cheat yourself of sleep (maybe due to poor stress management) and now you’re hunger hormone is raging like a teenage boy at cheer camp. Of course you’re going to overeat and gain weight, which takes us back to our “top three” ways of preventing diabetes… eating healthy, exercising, and losing weight.

Behavior change starts with awareness. What can you do today to make yourself more aware of your behaviors?

Post from: Diets in Review Blog

Sleep and Relax to Prevent Diabetes

I provided my grocery list in six areas: Fruit/Veggie, Bread, Frozen, Dry Goods, Meat, and Cold items (like dairy). As you will see, the list of foods that I buy could stand some improvement. Why not use this list as a springboard to make over your own grocery list, keeping in mind that the most important changes to your shopping list need to be both manageable, sustainable and will help you to be as efficient and healthy as possible – always a bonus for all of us!

See our Healthy Family Grocery Guide now. Download, print, and use to inspire your own grocery makeover!

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Get a Grocery Makeover with the Healthy Family Grocery Shopping Guide

Pub food recommendations and tips:

• Salads – Naturally a salad may sound like the healthiest choice, but that can quickly change with what is included in that salad along with the dressing. If the chicken is fried or there is fried ground beef in a taco salad along with a ranch or creamy dressing you are looking at a whopping 800+ calories for one meal. Request to have items grilled and dressings be put on the side.

• Burgers – The selection of burger offerings and toppings can provide a wide variety of choice. A turkey burger is a great alternative with leaner meat contributing to fewer grams of fat and calories. If a beef burger is a must, cut down on the toppings you choose including mayonnaise, cheese, bacon and other condiments and fill it with extra veggies. You may even try it without the bun!

• The Sides – Most entrees come with a choice of fries or onion rings, but as mentioned above, don’t be afraid to mix and match your meals. Substitute the regular side with an order of rice, vegetables or even a baked potato.

• Liquid Calories – Whatever your alcoholic drink of choice, calories can add up quickly. Try to keep the number of drinks to a minimum and stick with lighter beers that will help keep the calorie count for an average drink lower. When drinking wine or mixed drinks, beware of the size of the glass; a larger glass per drink could have you doubling your calorie count per drink without realizing it. (Learn more about the calories in alcohol.)

Try making healthier versions of your favorite pub food at home:

• Swap nachos for the Southwestern Chicken PileUp
• Swap fried for these Stuffed Mushrooms
• Swap bean dip and queso for this 7 Layer Dip
• Swap beef burgers for this Mediterranean Turkey Burger
• Swap fried wings for these Buffalo Chicken Wings
• Swap chicken strips and fries for Winning Fried Chicken and Parmesan Pepper Sweet Potato Fries

This concludes our “How to Dine Out” series. I hope you enjoyed learning about how to eat better in Mexican, Thai, Italian, Chinese and Pub Food restaurants. If you have a genre you would like to hear more about post a comment with your genre and I will be happy to write another blog post to continue the series.

Up next is my weekly series on vitamins. I’ll be touching on the most commonly known and needed vitamins our bodies need and how to get them in your system whether through foods or supplementation. Stay tuned for this new series to kick off next week!

Post from: Diets in Review Blog

How to Dine Out: Pub Food

Here is a look at the benefits of white and dark meat turkey and some surprising facts that might have you and your health conscious aunt fighting for the drumstick.

Keep in mind that the serving size for the following analysis is for a three and a half-ounce serving of Thanksgiving turkey meat without skin. This eyeballs to about the size of a deck of cards.

Round One: Nutrition

Calories per serving: White meat contains 161 calories. Dark meat contains 192 calories.

Fat per serving: White meat contains 4 grams. Dark meat contains 8 grams.

Protein per serving: White meat contains 30 grams. Dark meat contains 28 grams.

Iron: White meat contains 1.57 mg. Dark meat contains 2.4 mg.

Zinc: White meat contains 2.08 mg. Dark meat contains 4.3 mg.

Thiamine: White meat contains .04 mg. Dark meat contains .05 mg.

Riboflavin: White meat contains .13 mg. Dark meat contains .24 mg.

Selenium: White meat contains 32.10 mcg.  Dark meat contains 40.90 mcg.

Folate: White meat contains .01 mcg. Dark meat contains 10 mcg.

Round Two: Taste and Leftover Potential

When it comes to taste, dark turkey meat contains an undeniably richer taste than white meat, but its higher fat content also lends itself to tasting a bit more on the slimy side, which may detract those who are hypersensitive to the texture of their food or prefer lighter-tasting eats.

In regards to their leftover potential, dark meat’s higher fat content gives it a juicier flavor and therefore protects it from suffering from the dry taste that accompanies white meat turkey once it has sat in the refrigerator for a few days. Therefore, for a sandwich, salad or soup protein-punch, dark turkey meat is the clear winner, but if you’re looking to undo some of the gluttinous Thanksgiving Day damage, then you might want to reach for the white meat to save a few calories and fat grams.

Post-Match Commentary

Drumstick-lovers rejoice! Dark turkey meat delivers a much more nutrient-dense wallop than white turkey meat. With greater amounts of vitamin B like riboflavin, thiamine and folate and minerals like iron, zinc and selenium, dark turkey meat’s sullied reputation for being too high in fat deserves to be overturned considering these impressive nutrition numbers.

When it comes to calories and fat, the difference between the two is not that signficant. In fact, dark turkey meat contains a mere 30 calories more than white meat and just an additional four fat grams. Place your fork down just one bite shy of finishing off that slice of pumpkin pie and you will have balanced out any extra calories you consumed by choosing dark meat over white.

To reap the powerful nutrition benefits of the centerpiece of your Thanksgiving meal, whichever kind of meat you select, just make sure to remove the skin and go easy on the turkey gravy. These two items tax on some serious, albeit delicious-tasting, fat and calories, so you’ll keep your dinner on the leaner side without them.

Happy Thanksgiving.

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Food Fight: White Turkey Meat Versus Dark Turkey Meat