Tag Archives: low-fat

Eat, Sleep, Move: Lack of Sleep can make you fat: New Study

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sleep

Food and exercise are not the only things that will affect your weight!  Loss of sleep will affect your weight too!

A report came out on a study about sleep and weight. According to the research, patients with more weekday sleep debt were 72 percent more likely to be obese when compared to participants who had no weekday sleep debt. And after six months, weekday sleep debt was significantly associated with obesity and insulin resistance. Worse yet, after 12 months, “for every 30 minutes of weekday sleep debt at baseline, the risk of obesity and insulin resistance was significantly increased by 17 percent and 39 percent, respectively.”

Diabetes and obesity are two metabolic diseases characterized by insulin resistance. These diseases can be a result of metabolic syndrome, which refers to the cluster of three or more cardio-metabolic risk factors, including insulin resistance, high blood pressure, and high cholesterol. Given this, the findings reinforce the existing idea that “sleep loss is additive,” and that it can negatively impact metabolism.

metabolic syndrome

http://www.medicaldaily.com/got-sleep-problems-losing-30-minutes-sleep-each-day-could-mess-metabolic-function-324852

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sleepdeprivationhormones

Don’t let your schedule run you down so that you can’t sleep.  Yes, exercise is important, but if you can’t get in the sleep, then cut a bit on the exercise to get the sleep–unless you can find other things to cut back on!

sleeptime

It isn’t Eat, Pray Love:  It is:

eatsleepmove

If you have sleep issues, have them diagnosed by a doctor.  If you have sleep apnea, get help for it and if you have the breathing machine–use it.  I know so many who have it and don’t use it!  Besides dying in your sleep–it can cause you to be exhausted and overweight.

sleepapnea

If you have other issues with sleep, see your doctor about meds.  Start exercising, which helps sleep.  Take a hot bath before bed.  Make sure you have vitamin and minerals each day.  Go to bed earlier.  Turn off the TV, Phone, IPAD, Computer, VIdeo Games, etc.  Work on it, don’t just be sleepy.  If it is stress, try L-Theanine 200 mg., see a therapist and/or a doctor for meds.

EXERCISE!  It will help you sleep.

Sleep will help you be skinny!  And if you sleep more, you will also have more energy to exercise and eat right–other tools for weight loss!

Low-Fat or Low-Carb Diets-Which is the best?

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Study by twin doctors was done about weight loss–fats vs. carbs.

good-carb-2

http://www.medicaldaily.com/foods-weight-loss-van-tulleken-twins-both-doctors-dieted-decide-which-worse-sugar-or-fat-video

Cutting most of both items out of the diet turned out to be miserable.  Which is better?

“The answer is probably “neither.” Completely eliminating anything from one’s diet — whether it be sugar, or fat, or even meat — isn’t necessarily the way to end up with a more fit physique.

A balanced diet, which includes fruits, veggies, proteins, and good carbohydrates will put you on the right track better than eliminating any certain food group.”

If you want to lose weight it will be much easier if you avoid processed foods made with sugar and fat. These foods affect your brain in a completely different way from natural foods and it’s hard for anyone to resist eating too much. And any diet that eliminates fat or sugar will be unpalatable, hard to sustain and probably be bad for your health, too.”

You can have a decent amount of healthy carbs in 50g to 100g of carbs per day is enough for the human body.  If you increase that amount, you will not lose weight and you will gain weight.  Stick with fruits, vegetables, and proteins.  Stay away from starches and wheat products and you will do great.  As it is, fruit and vegetables have enough carbs in them.  You can also have nuts and watch the carbs in those too.  Pasta and bread is not necessary in a diet and doesn’t help you lose weight.  And eat healthy fats like in oil, proteins and avocados.  A Mediterranean or Paleo diet allows or it and those diets work!

 

 

10 Diet Mistakes

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There are many things that can lead to mistakes when dieting.

DIET MISTAKES

1.  No Exercise:  Dieting alone is not enough.  You need to start out slow if you are out of shape.  Take the dog for a walk after dinner.  Start walking with friends.  Start out with 15 minutes of any aerobic activity.  But move your body.  It is not normal to just eat a little bit of food and never move.  This is not how the cavemen would have done it.

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2.  Crash Diets:  You have to teach your body to lose and maintain weight on normal food and routines.  When you eat so few calories in a crash diet, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly — and you usually regain the weight.

3.  Skipping Breakfast: Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. Then, you are more likely to have unplanned snacking at the office and eating a super-size portion at lunch. Breakfasts that are high in protein and fiber can reduce hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.

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4.  Snacking Without the Snacks as Part of Your 6 Meal a Day Plan: Mindless munching on carbs, which are not protein-based, could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a diet journal to keep track of every bite of food.

AND NOT HAVING PROTEIN-BASED SNACKS between meals and after dinner is also a big mistake.  Your body needs protein-based foods every 3-4 hours throughout the day in order to lose/maintain weight. Cars need a constant supply of gas to move and so does your body.

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5.  Eating Low Fat Food Without Looking at Carb Content:   Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. You may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.

6.  Drinking Juice:  Juice is full of carbs and sugar and you are better off EATING fruit, not drinking it.  You can blow a diet, just by drinking juice.

7.  Speaking of Drinking:  Not Enough Water and Drinking Alcohol  You need water or no calorie drinks throughout the day to keep your metabolism going.  If you don’t drink enough fluid, you will not lose/maintain weight.  Sometimes, when you are thirsty, you feel hungry and you eat instead of drink.  So, hydrate.  Also, alcohol is not good for a diet because it slows down your metabolism on burning fat so your body can deal with processing the alcohol.  Many drinks are also very high in carbs.  Worse case scenario–a vodka or gin and water drink, if you must, is lowest in calories and carbs.

8.  Too Much Fatty Dairy: Full-fat milk, cheese, and ice cream are bad for diets, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Stick to non-fat or low-fat dairy options.  Low-fat Greek Yogurt, Low-Fat Cottage Cheese or Cheese (portion control!) and Breyers Carb Smart Ice Cream.

9.  Fast Food for Snacks:  Many bad options and who isn’t going to want fries as they order?  Only do it in a pinch for their salads or protein-style burgers only.  Try to prepare in advance with your own foods and if you can’t refrigerate, then low-carb protein bars, drinks or measured out nuts.

10.  Unrealistic goals:  You need to know that changing a way of life or eating takes time.  There will be areas where you get stuck and you need to exercise more, or cut back more to get your metabolism going.  Drink more water.  There are plateaus, and if you search on my page for a plateau diet, I have one.  But, you may never be stick thin, but that is unhealthy too.  Try to go for a healthy weight range.

 

Frozen Yogurt: Good Replacement for Ice Cream in a Diet?

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I decided to blog about frozen yogurt.  I know a LOT
of people who eat it and think it is a weight loss tool.  But,
it isn’t.  It is all a sham!  And you have to do your
research before you just eat stuff.  “But, it is good for
you.”  Not really.  It has sugar and a lot of things you
can’t even pronounce in it.  It just tastes good and has
probiotics. carbolite Keep in mind.  To
lose weight, you should stick between 50g and 100g of carbs per
day.  IN TOTAL, for the WHOLE DAY! First off.  Even if it
is non-fat frozen yogurt, that doesn’t mean anything.  Fat is
actually a good thing for the body.  And usually, there are
more bad things added to make up for the lack of fat in food.
 So, some frozen yogurt that is non-fat has more sugar and
carbs than low-fat frozen yogurt. Let’s compare and
contrast:  Most smalls everywhere range from
30g to 54g of carbs for frozen yogurt!  A lot for a snack.
 Leaves little for dieting the rest of the day.
Yogurtland:
 Gluten-free, kosher and has probiotics.  That is good,
but half a cup has anywhere from 17 to 27g of carbs (much of that
is sugar) and you will eat MORE than half a cup.  A small is a
full cup.  So, you could be eating 34 to 54g of carbs just in
the yogurt.  And then, if you use toppings….you are eating
MORE carbs and sugar.  The lowest in carbs are nuts and fruit,
from 2 to 6g of carbs per topping.  The most was in gummy
bears and cereal (high 20s).  And carob chips have more carbs
than the actual chocolate.   I see NOTHING at Yogurtland that
I can eat.  You could end up eating just under 100g of carbs
if you order a larger amount than a small (8 ounce size) and get
more than one topping.  You could have had a double
cheeseburger and fries for that! http://www.yogurt-land.com/wp-content/uploads/2011/03/nutritionals.pdf
Many of the other yogurt shops are comparable in those numbers.
 PLEASE NOTE THAT THEIR NUMBERS ARE BASED ON HALF A CUP!
 THAT IS TO FOOL YOU BECAUSE A SMALL IS A FULL CUP.  SO
NUMBERS MUST BE DOUBLED. Some places have really low-carb no sugar
added frozen yogurt.  Menchie’s has a few flavors, like
Chocolate Peanut Butter at 11g of carbs per half cup.  So, a
small is about 22g without toppings.  Their non-fat is about
22g of carbs per half cup (44g of carbs per small), about 26g of
carbs (52g for a small) for low-fat and tart.  And the sorbet
is about 19g of carbs per half cup (38g for a small).
Yozen Frogurt:
 Regular frozen yogurt small is 30g of carbs, non-fat is MORE
at 36g of carbs and their no-sugar added is 14g of carbs.
My low carb choices:
I get Carbolite, Dream Delite, Wow
Cow or any other specifically
designed low-carb product.  Not all stores carry this.  I
go to Yogurt Cinema or Yogurt Zone in Woodland HIlls, Ca. and they
have it.  It is basically about 2g of carbs per ounce.
 So, for an 8 ounce cup, it is 16g of carbs and I do no
toppings. The website for Carbolite says it is 4g of carbs per half
cup, so actually if they are right, then my 8 ounce cup of yogurt
is only 8g of carbs.  Sweet! http://www.fatsecret.com/calories-nutrition/carbolite/frozen-yogurt
If you go to the market and get Breyer’s
Carb Smart ice cream, the carb amount is
about 18g of carbs.  Very low.
  Skinny-Cow is not so skinny.  Many of
their frozen desserts are about 30g of carbs. IN
CONCLUSION: So, if you eat ice cream
(even low fat), you are eating anywhere from 34-38g of carbs per a
8 ounce cup vs. 34-54g for regular frozen yogurt.
And watch out for places like… –Cold Stone. The carbs are about
the same as the store bought ice cream, but it has a lot more sugar
and that can’t be good for your diet or health. — Carvel.  A
Carvel ice cream cone (that is with the cone) is in the 30s of the
carb grams, but more than double with a waffle cone.  And
their chocolate flying saucer is also in the 30s.  I don’t
know about you, but if I was to eat that many carbs (30s), I would
rather have a Carvel soft serve cone than eat a small frozen
yogurt.  This is why you have to research! In a
way, you are better off eating regular ice cream than frozen
yogurt.  It is less carbs, unless you go with the low-carb
versions of either product. …STICKING TO MY
LOW-CARB FROZEN DESSERT CHOICES! frozenyogurt

I Want To Lose Weight, But I Can’t Seem to Do It With My Chips and Ice Cream!

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I was talking with someone the other day about losing weight.  They have a desire to do it, but they aren’t willing to learn new habits.  They are in a rut.  They need to re-learn how to eat a healthy lifestyle diet and not just eat foods for a “diet.”  These people want to “nosh” on things when they are home, and they are all comfort foods:  Chips, crackers, ice cream (low-fat).  Their health is not as important as that need to satiate their addiction to carbs, sugar, salt and fat

Wrong  Philosophy Makes You Stay Fat:

chips

If you are eating potatoes of any kind (chips included), and you aren’t putting in any exercise, then you will not lose weight.  You most likely will gain.

Some people think that if food is from Trader Joe’s, that it is good for them.  However, if items have flour in them and are processed, no matter where they are from…they are not good for your diet.

Some people think that low-fat is good way to diet.  I have news for you, NOPE!  Read about it online.  It is an advertising scam that we all fell for and that is why everyone got fat.  We eat low-fat, but they replace things in food to taste good that are high in carbs to make up for it (like Fructose Corn Syrup) and that is the stuff that is making us all fat and getting diabetes.

If you read anything that Dr. Mark Hyman writes about in his Blood Sugar Solution, he talks about how you need to eat food that is fresh and covers a wide variety of colors in the rainbow–eat, not juice and drink.

Let’s look at Empty Calorie Snacks:

1.  Lay’s Baked Potato Chips:  1 ounce bag or about 15 chips:  24g of carbs

2.  Ruffles Potato Chips: 1 ounce bag:  15g of carbs and believe it or not, the light, no fat is more at 17g carbs.

3.  Cheese Its Crackers:  29 crackers:  20g of carbs. (Reduced fat is the same)

4.  Trader Joe’s Mini Cheese Sandwiches:  13 crackers:  16g of carbs

5.  Trader Joe’s Multigrain Crackers:  14 crackers:  22g of carbs.

(AND THERE IS LITTLE TO NO PROTEIN in crackers, so you are eating empty calories.  If you ate something good that had protein, you would be less likely to be too hungry again later and scarf your next meal.  You would be better off making a turkey sandwich on whole wheat or a pita, for the same amount of carbs than to eat a bunch of white flour that does nothing but bloat you.  Eating mindlessly does nothing to help your diet or your health.  If you learn to have a nutritional snack between lunch and dinner and after dinner and stay away from snacking on bad foods, you will feel and look better.)

6.  Dreyer’s Reduced Fat Slow-Churned Vanilla Ice Cream (12g of sugar or about 4 sugar cubes):  for half a cup (have you seen how small half a cup is???):  15g of carbs.  If you eat it like most people, you are probably eating 1 1/2 cups at 45g of carbs.  The three main ingredients of this are all forms of sugar.

Fat doesn’t matter!  THE REGULAR DREYERS is 16g per half a cup.  You are NOT going to keep your weight down with the slow churned REDUCED fat ice cream.

Carbs-are-killing-you-top-Hoboken-NJ

Better Choices:

1.  There is Breyers Carb Smart Vanilla ice cream and that is a better choice if you have to have ice cream.  It is 4g of carbs per half cup.  That is a huge difference.  Less carbs means less sugar–less fat on the body.

2.  A low-carb tortilla or sandwich bread protein sandwich.

3.  A protein salad.

4.  Western Bagel Perfect 10 Bagel at 10g of carbs per bagel.  You could even melt some cheese on it!  Make your sandwiches with it! (sold at Western Bagel or Westernbagel.com)

5.  A low-carb protein bar or shake.

6.  Two low-fat string cheese or slices

7.  Low-carb Greek Yogurt and some fruit

8.  Measured out nuts (look at the label on how many nuts equals how many carbs).  Try to keep your snack under 15g of carbs, which is a lot, considering that if you want to lose weight, you must have between 50 and 100g of carbs per day.  But, if you have most of them in this one snack, it messes up your whole day.

Eat a good protein lunch with salad and veggies so you aren’t starving before dinner and a protein snack will be enough for you until dinner time.

Try this:

(LC) A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.

(RF) “Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.

LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence.

For more information:

http://authoritynutrition.com/how-to-eat-healthy/

 

 

 

Misleading Labels and Food Trends Can Make You Fat

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The claim of ‘Fat-Free’ is actually the truth in products such as Mike and Ike and Good & Plenty candies, where you’ll find the claim: “fat-free.” They’re not lying—these empty-calorie junk foods are almost 100 percent sugar and processed carbs. But the makers of such junk, calorific “food” don’t tell you that their product is loaded with sugar and are digested rapidly, sending your blood sugar soaring; as soon as it drops again, you’ll crave more “fat-free” empty calories. In fact, skimmed milk has additives that aren’t even healthy and it has carbs, which will add weight on you, if you don’t count your carbs daily and keep them at a minimum.

skimmed milk story

There are many products that claim to be fat-free, but that means little in the weight loss realm.

If you want to lose weight or maintain weight, you have to carefully read labels and consider sugar and carb content. If you have a product that has little to no fat, but is high in carbs, your weight loss will be taking a huge hit. You do want to aim at low-fat products, like low-fat cheese, but you MUST look at carb content and also look at how what is showing on the label and notice the portion size of your food product.

Misleading Labels

For example, let’s say that you are looking at a jar of peanut butter, and the label says “8g of carbs.” Sounds good, but 8g of carbs per what? Usually that covers 2 tablespoons. To says so at the top of the label.

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Here is an example label, let’s say it is for cereal in a small box. Oh, the box is only “22g of carbs?” No!! Look again. It says per “cup” and there are TWO servings in the box. So, if you eat the whole thing, then it is 44g of carbs.

I see misleading labels like this all of the time. I see it on sugary drinks- even energy drinks. The bottle might say, “12g of carbs,” but two servings might be in one bottle…so double those carbs if you drink the whole thing. I am pretty wise to this trick, but every now and then a small item, which shows two portions and then the numbers gets me because the product was so small, I forgot to notice the portion size. They tricked me I to thinking the product was low on sugar and carbs.

Remember, I have between 50 and 100g of carbs per day to maintain my weight and the closer to 50g, the more I will lose. Some people can easily go over 100g, but you have to weigh daily and when you see the numbers going up, adjust accordingly on your carb intake and/or increase exercise output.

Read carefully or you won’t lose weight and you will wonder why!

Bread’s Lying Labels Can Make You Gain Weight and be UNhealthy

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Multi-Grain and Wheat Breads

Terms like multi-grain, 7-grain, and wheat sound healthy, but they may  NOT actually contain heart-healthy whole grains.

Many breads labeled “multi-grain” and “wheat” are typically made with refined grains, so you’re not getting the full nutritional benefit of the whole grain.

Read nutrition labels carefully. If the first flour in the ingredient list is refined (it will typically say “bleached” or “unbleached enriched wheat flour”), then you are not getting a 100% whole-grain bread.

Regardless, breads have high carb numbers.  On my plan, you can have one slice of toast per week in place of a fruit–instead of the two small fruit servings per day.  However, when I eat wheat, I tend to either get bloated, stuck in my weight or gain weight.  Read this book to find out wheat is making you fat.  http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543

wheatbellybook

 

Wheat Can Cause Illnesses and Disease

 

“–Accumumulation of inflammatory visceral fat (a “wheat belly”),
–Hyperglycemia (high blood sugar), insulin resistance, pre-diabetes, diabetes
–Gastrointestinal disruption–acid reflux/heart burn, esophagitis, esophageal stricture, bowel urgency/irritable bowel syndrome, worsening of inflammatory bowel disease (ulcerative colitis, Crohn’s disease)
–Neurological impairment–from mind “fog” and behavior outbursts in children with autistic spectrum disorder and ADHD, to paranoia and hallucinations in schizophrenia, to food obsessions in those prone to bulimia and binge eating disorder, to triggering of mania in bipolar illness, to depression in the depression-prone. Also add cerebellar ataxia, peripheral neuropathy, and dementia to the list (“gluten encephalopathy”).
–Joint pain and arthritis–Including both “wear-and-tear” osteoarthritis as well as inflammatory forms like rheumatoid.
–Autoimmune diseases–The peculiar potential for the gliadin protein of wheat to “unlock” the normal intestinal barriers, allowing foreign antigens access into the bloodstream, is the first step in autoimmunity, the immune system’s misguided effort to eliminate the “intruder,” such as your thyroid gland, colon, small intestine, synovial lining of your joints, skin, thymus, liver, pancreas, even brain.
–Skin disorders–Skin rashes and damage from wheat are as varied as they are ubiquitous. There is hardly a skin condition that is not caused by wheat. (Not to say that all skin conditions are caused by wheat–they are not, but that, of all the myriad skin conditions experienced by humans, virtually all have been associated with wheat consumption.) This ranges from the level of nuisance, such as acne, to the level of life-threatening, such as leg gangrene.”

taken from:  http://www.wheatbellyblog.com/2013/02/celiac-is-not-a-disease/

 

My Advice on Eating Wheat

Don’t do it or make alternative choices and do it minimally.

I had a wheat belly and I had people always asking me when my baby was due.  (Never had a baby in there!).  I gave up wheat and no one asks anymore.

belly

I know it is hard and you can get used to it.  Wheat products are designed to cause your brain to be addicted to them.  This is especially true of cereal products.  There is just enough designed ingredients to go to the pleasure center of your brain to cause that addiction, making it hard to get clean from its use.  It is like heroin, but cheaper and easier to get–and legal too.

breadheroin

There are alternatives that I like.

These 3 alternatives might not be healthy, but you can remain on your diet

1.  Find a low carb bread like Ezekiel, Sara Lee’s 90 calorie bread choices, etc.  If a slice of bread is more than 15g of net carbs, you might not want to eat it.  Imagine.  Eating a sandwich that has over 30g of carbs and you don’t want to get more than 50g to 100g of carbs per day to lose weight or maintain.  Then, you have to be super careful and picky in your choices the rest of the day.

2.  Western Bagel Perfect 10 bagel has only 10g net carbs and is perfect for a make-shift sandwich.  I love them, but I limit them.  Wheat can bloat you and if you read the Wheat Belly book, you will understand why that is a fact.

3.  Low-Carb Tortillas.  My favorite ones are at Costco and Trader Joes.  Around 4g net carbs.  I make a pan-fried turkey tomato, low-fat sour cream and low-fat cheese tortilla and it is delish.  Takes only minutes and under 10g of carbs for the whole delicious thing.

I have written blogs on these items in the past and showed recipes and my creations.  Any questions, please write.

 

The Big Con: The Big Food Companies Duped You To Have A Weight Issue!

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Today, I was writing to a chat room about being addicted to sugar and how it is like being addicted to crack and some people got really defensive.  But, seriously, it isn’t all our faults.  We have been manipulated by food companies.  Certain foods are engineered by their companies  to make us eat more of them.  They are designed to taste good and give us pleasure.  The combination of sugar, salt and fat is done to maximize the impact that the foods have on our taste receptors and pathways to the brain.

There are many ways to make foods taste good and give us pleasure.

One of the best ways is to use a combination of sugar, salt and fat to maximize the impact these foods have on our taste receptors and reward pathways in the brain.  And when you add artificial flavors and textures, the foods are hard to resist.

The food industry has learned through research what the public wants.  It is their job to sell products and make money.  They reward the pathways to our brain and they make us ADDICTED to these foods.

So, this is how you get repeat customers, but it destroys the health of those who eat these foods.  So, you get addicted, you have the ability to an abundance of these foods and therefore, there is a huge obesity and diabetes epidemic happening.  It is the reason people become addicted to these foods and literally can not stop eating even though they know the foods are causing them severe harm.

Here is a link to the story in NPR about it and the book that exposes the secrets.

http://www.npr.org/blogs/thesalt/2013/02/26/172969363/how-the-food-industry-manipulates-taste-buds-with-salt-sugar-fat

book

Do you like the fact that you were and are being manipulated for profit?  Think about reading this book and work on your food issues as an addiction.  It might make more sense this way for you when you change the way you eat.

 

New AMA Medical Study: Low Carb Diet Increases Metabolism and Helps Burn an Extra 300 Calories a Day!

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http://inspiyr.com/low-carb-diet-linked-to-increased-metabolism/1/?utm_source=incite

An article just came out (see the link) about a study that was published in the Journal of the American Medical Association. The study was done with participants in a weight loss study over a 12 week period. Three groups: the low-fat group, low-glycemic index group and the low-carbohydrate group.

You can read the study for yourself, but basically your body metabolism burns faster on certain diets. The slowest metabolism was the low-fat group. However, the next group was the low-glycemic group, which does still involve still eating whole grains. That group burned about an extra 200 calories a day over the low-fat group. However, the winner–the low-carb group, burned 300 more calories a day over the low-fat group, merely because of the type of foods consumed and less whole grains and starchy vegetables.

So, if you are trying to lose weight and not following a low-carb diet, you are throwing away the opportunity to burn an extra free 300 calories a day with no physical labor involved. 300 calories is equivalent to a vigorous one hour exercise class.

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