Water Challenge

Did you know that having a big glass of water before you et may help you lose weight?


Drinking more water helps you eat less, as it causes hunger pains to subside and helps you eat less during a meal if you drink a couple glasses prior. Oftentimes, people confuse thirst for hunger, so if you’re hungry throughout the day, try drinking a glass of water instead and see if you’re still hungry 30 minutes later.

Make water the only drink you put in your glass to eliminate caloric intake from drinks like juice and soda. Sugar and caffeine will sabotage your weight loss efforts, so it’s important to build a better relationship with water.

Coconut oil

 

Coconut oil's saturated fat is of the medium-chain fatty acid variety, which are digested more easily and utilized differently by the body than other saturated fats (such as butter, meat and eggs).

 

Whereas other saturated fats are stored in the body's cells, the medium chain fatty acids in coconut oil are sent directly to the liver where they are immediately converted into energy.

 

Coconut oil will actually speed up metabolism so your body will burn more calories in a day which will contribute to weight loss.

 

Coconut oil supports healthy metabolic function and is a revered anti-bacterial, anti-viral and anti-fungal agent.

Tea and Coffee

Tea and coffee may wake you up and keep you focused, but don't overdo it on the caffeine — it may trigger migraines or IBS in people who are sensitive.

Caffeine is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. Regular caffeine consumption, from coffee and/or tea, has been shown to increase short-term focus and alertness, as well as long-term memory. Although most people enjoy caffeine’s “revved up” effect, some people are caffeine-sensitive and are left feeling jittery or ill after ingesting a dose. If you fall into the second group, you’ll want to eliminate caffeinated beverages or adjust your intake to match your personal tolerance. Those with sleeping problems or insomnia may need to stop drinking caffeinated beverages up to eight hours before bedtime (or omit entirely).

Additionally, caffeinated beverages can sometimes trigger migraine headaches in people who are sensitive. And IBS sufferers take note: Some people with IBS become symptomatic after ingesting caffeinated coffee or tea.

Caffeine may also have some adverse effects on women just before their menstrual cycles. Some research suggests that the effects of caffeine become magnified for women when they are premenstrual. Caffeine may exacerbate PMS symptoms and cause greater breast tenderness, nervousness, and irritability. If this is true for you, switch to herbal teas or decaffeinated beverages at this time in your cycle.

Joy Bauer

Myths and facts about diabetes and diet

MYTH: You must avoid sugar at all costs.
Fact:  The good news is that you can enjoy your favorite treats as long as you plan properly and limit those hidden sugars in many packaged foods. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan or combined with exercise.

MYTH: A high-protein diet is best.
Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

MYTH: You have to cut way down on carbs.
Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.
Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.

Recipe Wednesday: Watermelon-Grape Kebabs

These kebabs are sweet, scrumptious and perfect for adults and kids. Plus, they take a while to eat so you can savor the flavor.

Ingredients:

- 1 cup watermelon cubes
- 1 cup grapes

Preparation:

Skewer watermelon cubes and grapes, alternating between the two. Place in freezer for about an hour, then enjoy!

Avocado

It is important to keep in mind that an avocado can contain as many as 400 calories, whilst a Mars bar has 230 calories. Obviously an avocado has far more health benefits and it includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat. Yet if you are on a calorie-controlled diet, you must be sure to eat certain super foods, like an avocado, in moderation. It is best to limit yourself to one-quarter to one-half an avocado per day. 

Prepare Heart-Healthy Foods for Your Family

The keys to heart health are eating foods low in saturated fat, trans fat and sodium, replacing solid fats with healthy oils and including more foods high in fiber. Eating a well-balanced diet includes a combination of whole grains, lean proteins, fruits, vegetables and low-fat dairy.

Saturated fats and trans fats are found in fatty meat, full-fat dairy products, baked goods and many processed foods. Both types of fat raise you LDL — or "bad" — cholesterol level. Instead, eat more plant proteins such as beans and peas, fish, poultry and low-fat dairy foods. Start cooking with oils which are high in monounsaturated and polyunsaturated fats.

To add more fiber to your meals, switch refined grains, such as white rice or bread, with whole-grain options such as brown rice and whole-grain breads, cereals and pasta.

Next time you are at the grocery store, pick up some of these heart-healthy items:

• Beans, peas and lentils
• Soybeans and tofu
• Fruits and vegetables (fresh, frozen or canned without added salt or sugar)
• Salmon, tuna, sardines and mackerel
• Whole-grain breads, cereals and pasta, brown rice, barley
• Nuts such as almonds, walnuts, pecans and hazelnuts

Move It

Another way to reduce your risk of heart disease is to be active. Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Be physically active in your own way, and start by doing what you can, at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. Encourage your family to take a walk after dinner or play a game of catch or basketball.

For more heart-healthy cooking tips and information on reducing your risk for heart disease, consult a registered dietitian.

Source: eatright