Category Archives: Eat with FitBeneFit

Christmas background

Just Say No – Ain’t Enough To Avoid Holiday Weight Gain

The holiday season is coming up fast. For weeks magazines and newspapers have been printing recipes and alluring photographs of rich, mouth-watering goodies such as cookies, candies, dips, and calorie-laden drinks.

Alexas_Fotos / Pixabay

Then, in the same issue, they offer guidance on how not to eat all this stuff.  Pace yourself, they advise.  Limit yourself to one tidbit every half-hour.  Eat a salad before going to a cocktail party, so that you wont be tempted by all the snacks.  Yeah, right – like my inner brat is going to forego the fondue because I pre-loaded with lettuce.
Nutrition experts tell us that on average, people gain 5-7 lb. during the holiday season.
It’s hard to resist all the treats, especially when we’re faced with them in ads and displays, as well as on counter tops at home, at work and when visiting.  Our inner brat nags at us, whining that we really do “need” that extra helping of pie.  Or it rationalizes that a couple of cookies don’t add up to much, and that we can exercise a little more later.

Controlling your eating is difficult at this time of year. To “just say no” is a good strategy for occasional temptations, but it doesn’t work when you’re bombarded with images, aromas and offerings of one treat after another.

Self-control is mentally draining. When you repeatedly say “no” to treats, you gradually deplete your mental energy.  That’s why most people fall off their diets later in the day, when their strength to resist is at a low point.

A better solution: not confronting the yes/no question in the first place.  The secret is to limit your exposure to temptation.  Here are some tips:
1.  Store treats in the back of a cupboard or fridge.  Wrap them in opaque paper or plastic, so that you don’t easily notice them.
2.  If there are goodies out on counters or desks at work, reroute yourself so that you don’t walk by.
3.  Avoid reading recipes for calorie-laden foods.  When you see photos of cakes and other desserts in magazines, turn the page quickly.  Less exposure is less temptation.
4.  If you go to business-related holiday cocktail parties, resolve to visit the buffet table only once.  If possible, stay no more than half an hour.
5.  Spend some time outside every day.  Nature helps clear your head, so that your cravings are less noticeable.
6. Get more sleep.  Not only will you get the usual benefits of being more alert and less irritable, but research shows that people who sleep more have a better balance of the hormones that regulate hunger – and they weigh LESS than those who don’t get enough sleep!

ZZZZZZZZZZZZZZZZZ

Copyright Pauline Wallin, Ph.D. 2005. All rights reserved 
http://www.articlecity.com/articles/health/article_3439.shtml
Clean plate

Clean Your Plate – Is Not Always The Way To Go For Healthy Kids

According to obesity researchers, the United States obesity rate has more than doubled for preschoolers and adolescents-and more than tripled for ages 6 to 11-over the past 30 years. Obese children are at greater risk for health problems such as diabetes and heart disease, and often carry these problems into adulthood.
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Track your diet

If You Don’t Track Your Diet… You Are Wasting Your Time

Frankly, I’m puzzled whenever I hear this from somebody who’s frustrated with their lack of gains:
Me: So what are you eating? How many calories per day and how many do you need?
Them: I don’t know. I just eat.
Huh?
Yes, it’s true. People don’t track their diets, don’t calculate their calories and just guess at what they need. They have no idea where they are going, very little facts on how to get there and yet are frustrated and mad when 6 weeks later they don’t see the results.
Imagine, for a moment, that’s it’s 6-months from today. And you’ve made no progress. Wouldn’t you be frustrated?! I sure would.

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green tea

Green Tea A Healthy Alternative To Soda

In the hot days of summer it is easy to reach for a soda to help you cool off. However sodas do not really quench your thirst and there are some other healthier more refreshing alternatives. One of the most refreshing ways to cool off on a hot summer day is drinking a tall glass of iced tea and what better than making it green tea?
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Vitamins

Vitamins and Minerals for a Healthy Reproductive System

Vitamins, minerals and other nutrients are essential to the development and proper performance of the reproductive system. Nutrition plays a vital role in the development and maturity of the reproductive system through childhood and adolescence and can even affect the endocrine system which regulates the hormones that rule the functions of the reproductive system. Nutrition can affect fertility and fetal development as well.

Striving each day to consume the standard recommended daily intake levels of the vitamins, minerals and other nutrients that the body needs is an important part of the good health and proper functioning of the reproductive system.

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Protein diet

Protein Diet – What Does It Do for Your Body?

To really understand the impact of a protein diet, it’s  important to know how it affects and interacts with your  body.
When we speak of your muscles, glands, and organs, they  are mainly made up of protein.  Indeed the two major  components making up our bodies are water and protein. So, why all the fuss about protein diet?
There is definitely a link between enhancing muscle and  protein since muscle is largely composed of protein. So the argument goes, protein diets help in muscle growth which in turn, helps to fight fat.
Just as there are good and bad fats and carbohydrates, there are different categories of proteins as well.
Proteins are composed of amino acids, and the human body  requires 20 such amino acids for it’s normal growth and  development.  When considering a protein diet, it is  important to know that certain foods carry proteins  containing essential amino acids which are NOT produced by the body itself but ARE essential to the body’s  processing of the other 12 non-essential amino acids.
What does all this mean?  Your protein diet must include foods that not only provide non-essential amino acids,  but more important, must include foods that supply your body with essential amino acids.
Foods you should consider for your protein diet include: broccoli, spinach, walnuts (or many other nuts), beans, lentils, pastas, and barley.

author:Jeff Smith
source_url:http://www.articlecity.com/articles/health/article_622.shtml