*https://thehow.loseit.com/3-biggest-weight-loss-lies/
Monday, May 30, 2016
Consistency
You have to be consistent in your physical fitness and your food intake to get the weight loss results you desire.
Wednesday, May 18, 2016
Don’t Stress- It’s Bad for Your Waistline!
Kelly Stecker April 6, 2016
As you probably guessed, stress is not good for your weight loss. This article breaks down stress and its affect on your body in addition to providing 7+ strategies to help you de-stress.
Lots of things can cause stress in our lives: health, relationships, money, work… the list goes on. Stress can be due to a big life event, or even all the small things that add up. Just because nothing major is happening to put stress in your life doesn’t mean you are free from stress. Far from it. In fact, some of the most common stressors people deal with come in the form of daily annoyances and hassles that get to us. Some short term stress can be ok, but in the long term, stress can have negative effects on the body and mind.
What Stress Triggers in the Body
When we’re stressed in the short term, a part of the brain (the hypothalamus) releases hormones that suppress appetite, therefore allowing you (and our ancestors) to deal with the immediate situation at hand. This is also known as your “fight or flight” response. This moment of stress causes your muscles to flex and your arteries to dilate, giving you the full arsenal of thought-power and muscle-power to deal with the situation at hand. If stress persists, however, and isn’t just a short-term event that needs your immediate response, the hormone cortisol is released by your adrenal glands. Cortisol increases appetite and has actually been shown to increase intake of foods high in fat, sugar, or both.
Not only can stress cause weight gain, but over time the cortisol released due to constant stress can actually weaken your immune system too. This makes makes you more susceptible to getting sick, which might stress you out even more. How’s that for a Catch-22?!
Chronic stress can also cause headaches and has potentially deadly effects on your heart. Stress affects every part of your body negatively over time, so take the time to learn how to reduce the stress in your day-to-day life. Your health, happiness, well-being and waist line depend on it.
How to Decrease Stress
One of the best ways to lessen stress? Exercise. It’s been shown that regular aerobic (meaning cardio) exercise decreases levels of tension, elevates and stabilizes mood and improves sleep, which, in turn, helps with weight loss. Even 5 minutes of exercise can kick-start your body’s anti-anxiety reflexes. With the endorphins released thanks to exercise, you’ll be able to cope better with the stress in your life and feel happier overall.
Other coping strategies from the National Institute of Mental Health include:
- Make sure to get proper health care for any issues that are causing you stress.
- Talk to family, friends, and others in your community to help support you.
- Take note of how your body is responding to stress. Use the Notes feature in your Lose It! Premium subscription to log your stress responses. Do you notice yourself eating more or different types of foods when you’re stressed? Is your routine lacking exercise during times of high stress? Knowledge is power!
- Set priorities (not everything on your list needs to get done TODAY).
- Schedule time for relaxing activities and exercise.
- Take a stroll. 30 minutes per day of gentle walking can help boost mood and reduce stress.
- Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope.
Other ways to cope with your stress in a healthy way are to eat with mindfulness, meditate, and take the time to laugh. Laughter and positive thoughts release neuropeptides in your brain that support your immune system and help fight stress.
Laugh and Sweat Your Stress Away
With so many reasons to stress out, it’s important to incorporate healthy stress-reducing tactics into your day. Whether it’s a walk, a good laugh, or a heart-to-heart with a friend, make sure to take care of your stress. Your waistline and your overall health depend on it.
*https://thehow.loseit.com
Grilled Chicken Kebabs
By SARAH NOVELLO MAY 14, 2016
Servings: 2 | 200 Calories per Serving
Ingredients
Juice of 1 ½ lemon
Zest of 1 lemon
1 garlic clove, minced
¼ teaspoon salt
Freshly ground pepper to taste
2 tablespoons olive oil
2 boneless, skinless chicken breast halves, cut into 1-inch chunks
Metal skewers, or wooden ones soaked in water
Instructions
1. In a medium bowl, mix together lemon juice, lemon zest, garlic, salt, and pepper. Slowly whisk in oil to form a marinade.
2. Put chicken in a shallow dish and drizzle with marinade. Let marinate at room temperature about 10-15 minutes.
3. Prepare grill. Thread chicken onto skewers and grill for about 5-7 minutes per side, until cooked through.
Nutrition Information
(For ½ of recipe) 200 calories; 3 g carbohydrate; 27 g protein; 8 g fat (2 g sat); 0 g fiber; 365 mg sodium
Side suggestions: Tomato-avocado salad. Couscous.
Southwestern Pork Stir-Fry
By SARAH NOVELLO MAY 14, 2016
Servings: 2 | 385 Calories per Serving
Ingredients
3 tablespoons water
1 teaspoon cornstarch
1 teaspoon ground cumin
2 (5-ounce) boneless pork loin chops, cut into ½-inch pieces
2 teaspoons olive oil
1 garlic clove, minced
½ red onion, sliced
½ yellow bell pepper, sliced into ¼-inch strips
½ jalapeno, seeded and minced (optional)
1 large tomato, seeded and cut into wedges
¼ teaspoon salt
Freshly ground pepper to taste
1 tablespoon cilantro, chopped
Instructions
1. In a large bowl, combine water and cornstarch. Stir in cumin and toss with pork. Set aside.
2. Heat oil in a wok or large, deep nonstick skillet over medium-high heat. Add garlic and onion, and sauté 2-3 minutes, until tender. Add bell pepper and jalapeno, and sauté an additional 1-2 minutes.
3. Add pork mixture to pan and stir-fry about 5-7 minutes, until pork is cooked through. Reduce heat to low and stir in tomato, salt, pepper, and cilantro, and continue cooking 1-2 minutes.
Nutrition Information
(For ½ of recipe) 385 calories; 9.5 g carbohydrate; 30 g protein; 25 g fat (7.5 g sat); 2 g fiber; 380 mg sodium
Side suggestion: Brown rice.
Steak Sandwiches
By SARAH NOVELLO MAY 14, 2016
Servings: 2 | 420 Calories per Serving
Ingredients
2 tablespoons reduced-fat mayonnaise
1 tablespoon prepared horseradish
Cooking spray
½ pound rib eye steak, visible fat trimmed
½ small yellow onion, thinly sliced
4 slices sourdough bread, toasted
½ cup Romaine lettuce
Instructions
1. Combine mayonnaise and horseradish in a small bowl. Set aside.
2. Heat a large skillet coated with cooking spray over medium-high heat. Add steak and cook about 5 minutes per side, or until desired degree of doneness is reached. Using tongs, transfer steak to a cutting board.
3. Reduce heat to medium, add onion, and sauté until tender and golden, about 4 minutes. Add broth and cook another 2 minutes (most of the broth will evaporate).
4. Slice steak into ¼-inch slices. Spread the mayonnaise on one side of all of the bread slices. Divide the steak slices, onion, and pan juices between two slices of the bread. Top with lettuce and remaining bread slices, and serve.
Nutrition Information
(For ½ of recipe) 420 calories; 37 g carbohydrate; 29 g protein; 16.5 g fat (5 g sat); 2.5 g fiber; 605 mg sodium
Side suggestions: Tomato soup.
Why Track Food Cravings with Your Cycle
We’ve all been there: on the days when you really just want a whole loaf of bread or a bar of dark chocolate. And sometimes when you’re tracking cravings in Clue, you might have to hit all the buttons: carbs, salty, sweet and chocolate.
Food cravings are complex experiences because they involve cognitive, emotional, behavioral and physiological aspects. High sugar and high fat foods are typically the focus of many cravings - although who doesn’t crave a massive salad from time to time?
Food cravings are common symptoms of PMS and pregnancy. There is also evidence that some people seek out comfort or junk foods during times of emotional distress (1). However, the current research is overall inconclusive about cravings’ specific link to the cycle.
Tracking cravings throughout your cycle may help you determine if cravings are part of your cycle pattern and help Clue gather more data to find global craving averages. Tracking may also help you identify other triggers for cravings, like stress.
Types of cravings
SWEET - Craving for food with high sugar content
The luteal phase (the second phase of your cycle, from ovulation to the start of your period) is shown to contribute to higher sweet cravings (2). The most well-documented cycle-linked sweet craving is for chocolate before and during the period (3-5).
SALTY - Craving for food with high salt content
There is some evidence for increased salt cravings during the luteal phase (the time from ovulation to the start of your period) (6), but other research does not support this finding (7).
CARBS - Craving for food with high carbohydrate content
There are reports of increased cravings of starchy or calorically dense carbohydrates like bread and pizza during pregnancy and the premenstrual phase (8). There is also evidence that carbohydrate cravings may have emotional cues (9).
CHOCOLATE - Craving for chocolate
The most well-documented cycle-linked sweet craving is for chocolate before and during the period (3-5). Popular hypotheses attribute perimenstrual chocolate cravings to changing levels of the ovarian hormones estrogen and progesterone, perimenstrual nutritional deficits, or the ability of specific ingredients in chocolate to alleviate symptoms of PMS/difficult menstruation.
Our Research
Clue researches each topic using biomedical, scientifically reviewed literature from MEDLINE®. A variety of scientific perspectives are incorporated to provide a comprehensive and unbiased overview of current knowledge in the field.
References
1. Troisi JD, Gabriel S, Derrick JL, Geisler A. Threatened belonging and preference for comfort food among the securely attached. Appetite. 2015;90:58-64.
2. Yen JY, Chang SJ, Ko CH, Yen CF, Chen CS, Yeh YC, et al. The high-sweet-fat food craving among women with premenstrual dysphoric disorder: emotional response, implicit attitude and rewards sensitivity. Psychoneuroendocrinology. 2010;35(8):1203-12.
3. Bancroft J, Cook A, Williamson L. Food craving, mood and the menstrual cycle. Psychol Med. 1988;18(4):855-60.
4. Tomelleri R, Grunewald KK. Menstrual cycle and food cravings in young college women. J Am Diet Assoc. 1987;87(3):311-5.
5. Bowen DJ, Grunberg NE. Variations in food preference and consumption across the menstrual cycle. Physiol Behav. 1990;47(2):287-91.
6. Verma P, Mahajan KK, Mittal S, Ghildiyal A. Salt preference across different phases of menstrual cycle. Indian J Physiol Pharmacol. 2005;49(1):99-102.
7. Kanarek RB, Ryu M, Przypek J. Preferences for foods with varying levels of salt and fat differ as a function of dietary restraint and exercise but not menstrual cycle. Physiol Behav. 1995;57(5):821-6.
8. Orloff NC, Hormes JM. Pickles and ice cream! Food cravings in pregnancy: hypotheses, preliminary evidence, and directions for future research. Front Psychol. 2014;5:1076.
9. Christensen L, Pettijohn L. Mood and carbohydrate cravings. Appetite. 2001;36(2):137-45.
The Ideal Smoothie for Your Period
This replenishing smoothie will bring you back to life when menstrual cramps and fatigue hit. It’s packed with magnesium, iron and tryptophan - exactly what your body needs during your period.
- Magnesium soothes cramps (1).
- Iron is essential for the formation of new red blood cells after blood loss (2).
- Tryptophan eases mood swings (3,4).
Perfect for breakfast or a snack, this smoothie is delectable without spiking your blood sugar levels - making it a healthier alternative for those chocolate and sugar cravings.
Oatmeal, oat milk & flaxseed
Oats are high in fiber, protein, iron and complex carbohydrates. Flax seeds are also dense in fiber, omega-3 fatty acids and protein, providing additional aid in digestion.
Cashews
Energy and protein-rich cashews are packed with unsaturated fatty acids. Because they are high in magnesium and potassium, they provide good support for your muscles and nerves. Cashews are also particularly high in tryptophan, which can make you happy (3,4).
Magnesium helps with menstrual cramps, and maybe even hangovers (1,5).
*TIP: Soft, soaked nuts are easier to digest.*
Banana
Magnesium and potassium help our cells and muscles keep us fit. Potassium is also a diuretic (it makes you pee), and helps maintain the water balance in the body as well as regulating blood sugar levels.
Dates
Dates are a wonderful sweetener because they’re full of fiber and tryptophan unlike other sugars. Tryptophan aids in the production of serotonin and can help ease mood swings.
Cocoa Powder (or Raw Cacao!)
Science has proven that chocolate can actually brighten your mood (6). It’s full of magnesium, iron (even more than beef!) and flavonoids, phytochemicals known to help with inflammation.
Oh, and one more thing: Raw cacao is preferred to roasted cocoa because valuable nutrients can be destroyed by the heating process.
Ingredients:
- 20g cashews (soak for at least 2 hours, but best soaked overnight)
- 2 dates
- 1 tablespoon cocoa powder (unsweetened, raw cacao is preferred)
- 1 banana
- 30g rolled oats
- 1 teaspoon flaxseed
- 100ml oat milk (or whatever you prefer)
Prep:
- Mash soaked cashews, chopped dates, flax seeds, banana, cocoa powder and 2/3 of oatmeal together with the milk in a strong blender to a creamy smoothie.
- Pour into a large glass.
- Roast the remaining oatmeal in a small pan and sprinkle for garnish.
- Enjoy!
References
- Guerrera MP, Volpe SL, Mao JJ. Therapeutic uses of magnesium. Am Fam Physician. 2009 Jul 15;80(2):157-62. Review.
- Harvey LJ, Armah CN, Dainty JR, Foxall RJ, Lewis DJ, Langford NJ, Fairweather-Tait SJ. Impact of menstrual blood loss and diet on iron deficiency among women in the UK. British Journal of Nutrition. 2005 Oct 1;94(04):557-64
- Young SN, Smith SE, Pihl RO, Ervin FR. Tryptophan depletion causes a rapid lowering of mood in normal males. Psychopharmacology. 1985 Oct 1;87(2):173-7.
- Ellenbogen MA, Young SN, Dean P, Palmour RM, Benkelfat C. Mood response to acute tryptophan depletion in healthy volunteers: sex differences and temporal stability. Neuropsychopharmacology. 1996 Nov 30;15(5):465-74.
- Min JA, Lee K, Kim DJ. The application of minerals in managing alcohol hangover: a preliminary review. Current drug abuse reviews. 2010 Jun 1;3(2):110-5.
- Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British journal of clinical pharmacology. 2013 Mar 1;75(3):716-27.
Photo credit: Jule Frommelt
Monday, May 16, 2016
Premium Features, they're worth taking a look at.
I realize that starting a new "being fit and healthy lifestyle" can be daunting and costly at times but investing in you is always priceless. That's where the premium features of some weight loss apps come in handy and can make achieving your goal a lot easier. These apps offer annual or monthly fees that provide you with more detailed stats like macro nutrients, setting goals, adding your measurements, connecting your devices (scales, activity trackers, etc.) via Bluetooth and/or wifi. Some allow you to plan your meals in advance and track your body fat and get exclusive content. So take them out for a spin and see which one suits your goal and upgrade. It'll pay off big in the end!
Strawberry Banana Bread
OMG! This recipe is sooo good. The bread is moist, sweet and flavorful and only 143 calories per slice. I got 13 slices from my loaf which gave me a calorie count of 124! I hope you enjoy this recipe.
Strawberry Banana Bread
Ingredients
- 1 3/4 cups (210 grams) whole-wheat pastry flour
- 1 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 teaspoon sea salt
- 2 large eggs, beaten
- 2 medium (200 grams or 1 cup) ripe bananas, mashed
- 1/2 cup (115 grams) plain lowfat Greek yogurt
- 1/4 cup (80 grams) honey
- 1/4 cup (50 grams) sugar
- 1 cup (140 grams) diced strawberries, fresh or frozen and thawed
Directions
Preheat your oven to 350ºF (176ºC), and lightly grease a 9-by-5-inch loaf pan.
In a large bowl, combine the flour, baking soda, baking powder and salt. Stir until well-combined, and set aside.
Add the eggs, bananas, Greek yogurt, honey and coconut sugar in a medium bowl. Stir until well-combined, then gently folding in the diced strawberries.
Pour the wet ingredients into the dry ingredients, and stir gently. Do not overmix.
Pour the batter into the prepared loaf pan, spreading it out evenly, and bake for 45–50 minutes, or until a toothpick inserted into the center comes out clean. If the top starts to get too brown, cover it with a sheet of aluminum foil after 35 minutes.
Remove from oven, and let it cool for about 10 minutes before transferring to a wire rack to cool completely. Store in an airtight container at room temperature for up to 5 days, or freeze for up to 3 months.
Nutrition Information
Serves: 12 | Serving Size: 1 slice
Per serving: Calories: 143; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 32mg; Sodium: 159mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 14g; Protein: 4g
Nutrition Bonus: Potassium: 131mg; Iron: 7%; Vitamin A: 2%; Vitamin C: 17%; Calcium: 5%
Saturday, May 7, 2016
Subscribe to:
Posts (Atom)