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healthyeating43-blog · 5 years

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6 Basic But Body-Changing Diet Tips

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6 Basic But Body-Changing Diet Tips

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With the holidays well and truly behind us, it’s time to get our health back on track. While we have no regrets about eating that second, third or fifth slice of pumpkin pie and endless servings of mac and cheese, life is all about balance, so it’s time for some healthy switch-ups. And even though we’re ready to hop back on the health wagon, we don’t want to feel like we’re always missing out on all of life’s deliciousness. So, to you help you avoid food fomo, we spoke to celebrity nutritionist Dr. Oz Garcia who coaches goddesses, Gwyneth Paltrow and Naomi Campbell. He shared six healthy diet hacks that’ll help you stay on track, without feeling like you always have to say no!

1. Start the morning out with a high fat/ nutrient dense breakfast.

“One of the mistakes people make when dieting is starting the day with a non-fat cereal with skim milk or fat-free yogurt with fruit. These types of breakfasts will only hold you over for a short period of time and having you crave a mid-morning snack. Instead, a high fat, low carb breakfast will keep you satiated for hours and take away cravings during the day. A smoothie with flax, chia or MCT oil, two eggs with avocado or full-fat Greek yogurt with a tbsp of almond butter are all great options and will promote weight loss if you eat less during the day as a result of this kind of nutritious breakfast.”

2. Get on the cauliflower hype

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“This just may be my favorite out of the healthy food swaps: cauliflower recipes are probably the best thing that happened to people on a low-carb or grain-free diet. It makes a delicious pizza crust, can be used in the place of rice, and can even fatten up your smoothies. Personally, I’m too lazy to make my own rice or pizza crust, but due to its popularity, Trader Joes now has a cauliflower pizza crust, and, you can even buy a pre-made frozen in some health stores. The rice is also sold pre-made so you don’t have to slave in the kitchen. When making smoothies, try using a cup of cauliflower (which adds texture without a weird taste).

Cauliflower is one of the cruciferous vegetables that is great for combatting inflammation, supports digestion and detoxification and contains only a fraction of the calories and carbohydrates that are in bread or rice. Additionally, it won’t impact your blood sugar in the same way; making it a healthier option for diabetics.”

3. Add leafy greens to your smoothies

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“Smoothies can be a great way to start the morning or a calorie bomb full of sugar (even if it’s natural sugar from fruit)! I have a smoothie every morning with a high-quality protein powder, but I don’t use bananas or too much fruit. For creaminess – using a large handful of organic spinach, kale or even bok choy (yes it actually mixes well) can give your smoothie the right texture and then you’ll only need a few frozen strawberries or blueberries to provide sweetness.

Leafy greens are a healthy alternative because they contain a high water content which makes them hydrating – especially during a hot summer… They also have antioxidant properties, aid in detoxification, are full of vitamins and minerals, and are a good source of fiber (which will help to assist in elimination). Chia, Flax or Hemp seeds are another easy way to add in fiber, Omega -3s and protein while further stabilizing blood sugar to keep you full for hours.”

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4. Ditch the soy sauce

“You can eat a seemingly healthy dish such as chicken and vegetables, or a tofu stir-fry, yet it often gets spoiled with sauces which contain wheat, gluten, added sugars and artificial ingredients that can cause inflammation, digestive discomfort, and weight gain. Instead, is one of the more natural healthy food swaps that I’ve learned to cook or marinate my foods with. If you order Asian takeout, ask for no sauce and use this instead.”

5. Spiralize

Source: Oleksandra Naumenko/Shutterstock

“Anyone with inflammation, autoimmune issues, or looking to lose weight should eliminate pasta – even if it’s whole grain or gluten-free. The calories and carbohydrates are too heavy. As a substitute, spiralized zucchini noodles are one of the best healthy food swaps without having to spiralize zucchini by hand. Even though there are low-carb tofu noodles and other pasta swaps, these have more health benefits. They are a great source of fiber, vitamins, and minerals and won’t ruin your diet. Add some turkey meatballs, broccoli, and fresh tomato sauce, and you have a deliciously, healthy meal without the guilt.”

6. Make healthy dessert swaps

“Too many of my clients get into ‘diet’ desserts. This includes frozen yogurt with sugary toppings, ice cream substitutes, etc. that are very hard to portion control. Eating a huge cup of fat-free yogurt or a pint of a low-cal ice cream brand that claims to be only 300 calories is still problematic. Regardless of calories alone, who wants to eat chemicals?! It’s better to eat portioned ‘real food” with nutritional value.’

1. Baked apple

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“If you like apple pie, baked apple is a great alternative. You just have to core the apple, then place on a baking sheet. Use a little cinnamon, Stevia and sprinkle on a small amount of gluten-free granola or dark chocolate chips. One apple alone can replace a slice of cake with a quarter of the calories and artificial ingredients. Baked apple provides fiber to keep you satisfied along with healthy antioxidants and polyphenols.”

2. Yogurt with almond butter

“Instead of an ice cream substitute or frozen yogurt, try one individual portion of unsweetened plain Greek yogurt. Pair this with 1 tsp or tbsp almond butter. You can add ½ Stevia packet and even a few dark chocolate chips (at least 70%). A snack like this is low-carb, high in protein, low in sugar, under 200 calories and full of probiotics for healthy digestion. I don’t believe that eating non-fat dairy is necessary. However, when you add on the almond butter, it adds those extra grams of fat to keep you satisfied.”

We don’t know about you guys, but we are definitely going to be trying out ALL of Dr. Garcia’s tips, stat! Let us know if you guys found this helpful in the comments below, and if you’d like to see more posts like this again.

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6 Basic But Body-Changing Diet Tips

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generoussheepblaze · 6 years

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I’m a big believer in breakfast, especially if you’re trying to shed pounds. Among the people I counsel, I find that those who skip the morning meal tend to overeat in the evening, when they’re less active and can't burn off those unneeded calories. So I advise my clients to “eat breakfast like a king," as they say. And there's plenty of research to back that habit up.

One 12-week study showed that folks who ate their biggest daily meal at breakfast were much more likely to lose weight and shrink their waistlines compared to people who ate a large dinner. And a solid a.m. meal is good for your health, too: A recent study published in the Journal of Physiology tracked breakfast eaters and those who fasted until mid-day for six weeks. Researchers found that the genes of breakfast eaters were impacted in ways that may help protect against diabetes and other chronic illnesses.

What's more, breakfast is a good opportunity to fit in key nutrients many people don't get enough of. But if you’re trying to slim down, you may be confused about what (and how much) to eat when you wake up. Below you'll find a range of balanced and weight-loss friendly meals I recommend to my clients. Pick one that suits your food preferences, morning time constraints, and eating style—and commit to eating it daily for at least a month.

A note for coffee drinkers: There's no need to give up your beloved cup of Joe if you're trying to lose weight. In fact, there are health benefits tied to including it. Simply curb the calories in your mug by doctoring it up with a splash of unsweetened almond or coconut milk, one packet of raw sugar, and a dash of cinnamon; and replace the second cup with a tall glass of H2O.

RELATED: The 20 Best Foods to Eat for Breakfast

If you're a grazer...

Prefer to nibble all morning rather than sit down for a meal? Pack the following nutrient-rich finger foods to bring to the office, and take your time enjoying them: one cup of raw veggies (such as sliced cucumber, red bell pepper, or broccoli florets); a single-serve container of guacamole for dipping; two hard-boiled eggs or a half cup of EVOO oven-roasted chickpeas; one piece of fresh fruit the size of a tennis ball, or a cup of loose fruit like berries or grapes. If you need a sweet treat to cap it all off, add a square of antioxidant- and mineral-rich 70% dark chocolate.

If you're hooked on smoothies...

The trick to a slimming smoothie is to strike the right balance of protein, fat ,and carbs—so you feel satisfied without creating a surplus of calories you can’t burn off. Start with a handful of greens, like kale or spinach, and a half cup of zucchini. Combine with one cup of frozen fruit (such as blueberries), or half of a banana with a half cup of frozen fruit. For protein add a scoop of a plant-based powder, or a single-serve container of plain grass-fed Greek yogurt. For a dose of satiating, heart healthy fat, toss in half of an avocado. And for an anti-inflammatory, metabolism, and immune-supporting boost, include a one-inch cube of peeled fresh ginger root. Finish with one cup of unsweetened almond milk and blend. To maximize how full you feel, sip your smoothie slowly over a 20-minute period.

RELATED: 57 Ways to Lose Weight Forever, According to Science

If you love eggs...

Try this scramble: Over low heat, sauté one cup of chopped veggies (such as sliced yellow onion, tomato, cucumber, and green bell pepper) in a quarter cup of low-sodium vegetable broth, along with a quarter teaspoon of minced garlic, half teaspoon of Italian seasoning, and an eighth teaspoon each of sea salt and black pepper. When veggies are slightly tender, add two whole pastured eggs, and a dash of turmeric, and scramble until eggs are cooked thoroughly. Serve over a bed of fresh leafy greens, along with half of an avocado and one cup of fresh fruit.

If have no time in the mornings...

Your best bet may be to pack a clean ingredient protein bar, like Rx—or for a vegan and nut-free alternative like Amrita’s protein options. But if you can prep a ready-to-eat breakfast the night before, whip up protein-bolstered overnight oats. In a small bowl stir together a quarter cup each of dry old-fashioned rolled oats and plain (unflavored) protein powder. Add a half cup of hot water and stir to dissolve the powder evenly into the oats. In a separate small bowl whisk together a half tablespoon each of virgin coconut oil and honey, and a half teaspoon of ground cinnamon. Stir in a half cup each of shredded raw zucchini and finely chopped kale, and one small chopped or shredded green apple. Combine veggie and apple mixture with oat mixture until thoroughly mixed. Transfer to a sealable container, top with a tablespoon of sliced almonds and another dash of cinnamon, and refrigerate overnight.

Rather have eggs? Here's a simple recipe you can prep ahead: Combine one cup of chopped raw veggies (such as spinach, tomato, cucumber, and red onion) with two chopped hard-boiled eggs, and a tablespoon of dairy-free pesto. Chill in the fridge overnight and pair with a piece of fresh fruit.

To get more weight-loss tips delivered to your inbox, sign up for the HEALTH newsletter

If you're just not a breakfast food person...

Why not make a traditional lunch or dinner meal your morning go-to? Some of my clients plate a second helping of their dinner to stash in the fridge for breakfast. (If you try this trick, be sure to include a generous portion of veggies, so they make up the bulk of your morning meal.) Other people love savory salads for breakfast. If that sounds tempting, try combining one tablespoon of balsamic vinegar with a teaspoon each of fresh lemon juice and either Dijon or stone ground mustard and a half teaspoon of Italian seasoning. Add a can of wild salmon, or a half cup of cooked lentils. Serve the mixture over two cups of kale or spinach massaged with one tablespoon EVOO, topped with a half cup of cooked, chilled quinoa.

Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.

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type2diabetestreatments-blog · 7 years

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Eating a low-fat diet may backfire, study suggests

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Eating a low-fat diet may backfire, study suggests

Researchers examined three groups of rats (high-fat and high-sugar, low-fat and high sugar and "normal") over the course of four weeks. (Getty Images)

You may want to be careful the next time you reach for a "diet" food – unless you're looking to go up a pant size.

That's right: "Diet" products might help make you fat, a University of Georgia study shows. The study tried to assess the impact of popular diet foods that market no or low-fat content, but add more sugar. The study found that rats eating foods with high sugar content and minimal fat content actually added to their body fat as opposed to those eating "a balanced rodent diet," according to a news release. The study was published in Physiology & Behavior.

Researchers examined three groups of rats (high-fat and high-sugar, low-fat and high-sugar and "normal") over the course of four weeks, taking into account metrics like weight, calorie intake, body composition and fecal samples. Both high-sugar groups saw an uptick in liver fat plus significant growth in weight and body fat.

"What's really troubling in our findings is that the rats consuming high-sugar, low-fat diets didn't consume significantly more calories than the rats fed a balanced diet," study author Krzysztof Czaja, an associate professor of veterinary biosciences and diagnostic imaging at UGA's College of Veterinary Medicine, said in a statement. "Our research shows that in rats fed a low-fat, high-sugar diet, the efficiency of generating body fat is more than twice as high – in other words, rats consuming low-fat high-sugar diets need less than half the number of calories to generate the same amount of body fat."

And what are possible consequences of such diets? The unbalanced diets in the study resulted in chronic brain and intestinal tract inflammation.

Researchers found a diet high in sugar could be a risk factor for non-alcoholic fatty liver disease. When serious, that could mean liver damage.

More than one-third of U.S. adults are obese, according to the Centers for Disease Control and Prevention. Conditions related to obesity include everything from heart disease and stroke to certain cancers.

'Healthy' Foods You Shouldn't Be Eating

9 Foods That Can Keep Your Brain Sharp

Are These Healthy Snacks Making You Fat?

Slideshow

Snack attack

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Your office’s bottomless pretzel bowl, fidgety fingers, boredom, free samples, time to kill – if you need an excuse to snack, you can find one. But if you need a good excuse to snack, here it is: You’re a kid, athlete or person with diabetes, says Vandana Sheth, a registered dietitian near Los Angeles. For everyone else, smart snacks can help sustain energy and prevent mealtime binges, but can also be counterproductive for weight control if they have more than 200 calories, less than 3 grams of fiber and less than 5 grams of protein, says Jessica Crandall, a registered dietitian in Denver. Are unwanted pounds from these healthy snacks creeping up on you?

Trail mix

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Trail mix kept you fueled while hiking at summer camp, but it may not be the best choice to tide you over during a sedentary workday. “Many brands have a lot of added sugars and fats to flavor it,” says Sheth, a spokeswoman for the Academy of Nutrition and Dietetics. For example, 3 measly tablespoons of a generic trail mix has 9 grams of fat (most of it healthy, though) and 11 grams of sugar, according to My Fitness Pal, which maintains a nutritional database of more than 1 million foods. If you make your own (try whole-grain cereal, nuts, seeds and dried fruit, Sheth recommends), keep servings to a skimpy handful.

Rice cakes

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These crunchy snacks are mostly air, which basically means they’re calorie-free – right? Not so fast, says Joy Dubost, a registered dietitian and food scientist in the District of Columbia who can’t endorse rice cakes’ lack of fiber and protein. “If you proceed with having rice cakes as a snack, I would suggest breaking them up into small pieces to extend the snacking time and create a more mindful experience versus chomping down quickly on one,” she says. Crandall, meanwhile, prefers air-popped popcorn topped with rosemary and enjoyed with an orange for salty-sweet snack satisfaction.

Guacamole

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From colorful avocado toast to festive bowls of guacamole, avocado might be called the darling of healthy-eating Instagram feeds. After all, the photogenic fruit is full of monounsaturated fat, potassium and fiber. But how often do you see a satiating picture of only one-fifth an avocado, which California Avocados considers a serving size? “One avocado, which … I’ve seen many eat, especially as a dip, can be 400 calories,” says Crandall, who suggests dunking vegetables in a black bean and salsa mix. Other spreads like tahini and peanut butter are nutrient-rich, Dubost says, but that’s “no free pass to consume more than a serving size.”

Dried fruit

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It’s portable, chewy, sweet and packed with antioxidants – not a bad recipe for a healthy snack. But dried fruit is also easy to overconsume and can be pumped with extra sugar. One best-selling brand of dried mango on Amazon, for instance, packs 32 grams of sugar in just six slices, which already exceeds the daily recommended limit of sugar for women (25 grams) and nears men’s 37.5 grams-a-day limit. Pairing a piece of whole fruit like an apple with a bit of protein like string cheese is one of Crandall’s favorite alternatives. “Focusing on having produce helps to increase the fiber and fullness factor of snacks,” she says.

Granola bars

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Most granola bars' packaging screams “healthy.” But in reality, “they can be as high as 250 to 300 calories and laden with added sugar and low in protein and fiber,” Dubost says. Crandall, also a spokeswoman for the Academy of Nutrition and Dietetics, is wary of “protein” and “sports” bars, too, since one package sometimes contains two portions, delivering double the calories snackers anticipate. For a less risky mid-morning snack, try Greek yogurt with an ounce of almonds, berries and chia seeds, Crandall recommends. “Planning [snacks] helps keep us on track … so you don’t have an excuse to sip or grab something else that’s ‘easier,’” she says.

Pretzels

(Matt Rourke/AP Photo)

Snacks don’t get any more classic than pretzels. And while the twists are typically healthier than potato chips, even whole-grain pretzels are too low in fiber and protein to keep you satisfied. “Calories [in pretzels] can quickly add up,” particularly if they’re filled with peanut butter or chocolate, Dubost says. If it’s the savory flavor you crave, try cottage cheese with cherry tomatoes, basil and balsamic vinegar, one of Crandall’s favorites. Including fruits and vegetables in snacks, she says, “is a great way to increase consumption of these low-calorie, nutrient-rich foods packed with vitamins and minerals.”

Almonds

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Almonds make plenty of “best snacks” lists, and for good reason: They have the right mix of fiber and protein to satiate you, and they’re also a good source of healthy monounsaturated fat and vitamin E. But it’s easy to go overboard and unknowingly eat a snack with the calorie content of a meal. “Before you know it,” Sheth says, “your heart-healthy snack can cost you 500 calories.” Practice portion control by measuring out your almonds first; a serving size is a quarter cup, or about 23 almonds. “Being mindful of portions is the key to enjoying snacks without blowing up your calorie budget and to avoid unexpected weight gain,” Sheth says.

See more Health & Wellness slideshows:

Healthy Snacks for When You Feel Hangry 10 Healthful Snacks That Won't Break the Calorie Bank 6 Tips for Healthy Gameday Snacks From Food Network's Robert Irvine David Oliver Associate Editor, Social Media

David Oliver is Associate Editor, Social Media at U.S. News & World Report. Follow him on Twitter, connect with him on LinkedIn, or send him an email at [email protected].