Milk and Weight Loss

Drink more milk to increase weight loss.

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5 Tips to Avoid Holiday Weight Gain

5 Tips to Avoid Holiday Weight Gain

1. Keep Exercising. Mostly people tend to give up their regular exercise regime during Christmas, as they want to relax and enjoy their holidays. This is not the right decision, as one tends to gain a lot more weight during this time of the year. It is better to keep controlling your weight rather than trying to get rid of the extra flab after Dec-Jan holidays get over. Getting rid of weight is more difficult than keeping it under control. One should not leave exercising completely during the holidays. If you don’t feel like going to the gym then try exercising at home or going out for a walk. Even doing your daily household work is a form of exercising.

2. Avoid your own home treats. One tends to buy lots of goodies and high calorie sweets during this time for the guests to come and this becomes a big issue. Mostly people don’t realize that they have been eating all this stuff at their home slowly during this time because it is always in front of your eyes. To prevent yourself from having holiday weight gain, try to keep this stuff away from your sight once the guests leave. You shouldn’t have any treats at home. You should try to forget about it until the next time you have to take them out for the guest.

3.  Cook right. Try to cook your food and treats in a manner that it has fewer calories. Intelligent cooking can save you from lot of effort on trying to eat right. Substitute a whole egg with two egg whites while baking. The yolk is a fattening product and can be avoided. Also sugar can be substituted with a low calorie sweetener. One should try to use evaporated thickened milk instead of using cream. Such intelligent thinking should be used while cooking food for the celebrations during the holiday time.

4.  Plan ahead to avoid temptations. If you work in an office, be prepared for the deluge of treats that your colleagues will bring in to share. Bring your own healthy snacks to work so you don’t find yourself diving into a plate of fudge when your afternoon hunger kicks in.

5.  Celebrate sensibly and avoid putting on weight. The holidays are a time to enjoy the company of good friends, and yes, good food. So go ahead and enjoy those treats that you only get this time of year, but do it sensibly. Eat only the foods you love, and don’t waste calories on treats that are not as good as they look. Keeping the above tips in mind will help you enjoy all the holidays have to offer–without the guilt.

For more healthy holiday eating tips, follow Brooke on Twitter.

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Britney Spears Starts A New Diet

According to a colleague close to the singer, Britney Spears, has started a new diet.

The star, who only last month was claimed to be guilty of running up a $3000 bill at a Las Vegas sweet shop is changing her old ways and eating healthier.

Britney is busy preparing for the upcoming release of her career retrospective singles while spending time with agent boyfriend Jason Trawick.

GK Reid, who worked on the video for Spear’s new Single “3″, told the New York Post, “She exhibited amazing energy and was in great shape- her body looked better than it has in years.”  “She munched on sushi instead of junk food, and even sang live with the words.  She worked really hard and was really sweet to all of the dancers.”

Britney Spears, who recently reunited with agent boyfriend Jason Trawick, is believed to be preparing for the upcoming release of her career retrospective Singles Collection.

Let’s hope the diet she is on is filled with fruits and vegetables and is high in fiber.  Britney needs to make sure she is drinking plenty of water to stay hydrated and eating smaller meals throughout the day to keep her energy levels high.

For more Britney stories follow Brooke on Twitter

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Slow Down Already

Slow Down Already

Want to avoid gaining weight this Holiday season?  Do two simple things: eat slower and leave the table before you are full.  In a new study, Japanese researchers looking at the eating habits of more than 3,000 men and women found that those who ate quickly until they were full were three times more likely to be overweight.  Here’s why, once you start eating, it takes your stomach nearly 20 minutes to tell your brain that it is full and has had enough.  If you are gobbling down your food as fast as you can, you have consumed a lot more calories than someone who eats slower by the time the message of fullness is delivered to your brain.  Try eating slower at the table by taking breaths and pausing between bites.  Also engage in conversation while eating and take a drink between each bite.  Before you have stuffed your self so full that your waist band is too tight, excuse yourself from dinner and go to the restroom or move to another area at the party.

For more weight loss articles, Follow Brooke on Twitter

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Increase Fiber Intake to Lose Weight

Increase Fiber Intake to Lose Weight

Fiber-rich foods such as veggies, whole grains, fruits, and beans increase satiety because they are digested much slower than low-fiber foods. Research shows that overweight adults eat on average 20% fewer calories when offered unlimited portions of high-fiber foods than when offered low-fiber foods.

Studies have also shown that most Americans do not take in the recommended daily allowance of fiber as well. The federal government recommends women consume at least 25 grams of fiber per day and men have 38 grams of fiber per day. Most Americans only take in around 11-16 grams of fiber and that is on a good day. To boost your fiber intake while controlling calories reach for whole grains, fruits, vegetables, and beans and try to avoid processed foods with added sugars, carbohydrates, and empty calories. When looking at nutrition labels look to choose items that have at least 2-3 grams of fiber per every 100 calories.

For more health and wellness related articles, follow Brooke on Twitter

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Eat More Protein

Eat More Protein

Maybe the Atkins diet went too far in favor of high fat foods and avoiding carbohydrates, but boosting protein intake does help with calorie control and weight loss.  One thing that has been proven from the low-carb craze of the Atkins and othe diets is that eating protein at every meal increase satiety.  Studies have now shown that the benefits of the Atkins diet and other low carb diets weren’t so much due to limiting carbs but rather eating more protein.  According to a study at St. Louis University, overweight women reported greater feelings of satiety after eating a breakfast of eggs than after having a bagel.  Also the women who ate the egg breakfast at 163 fewer calories for lunch.  Protein is released slower from the stomach and has a direct effect on the satiety center in the brain.  It is recommended that you eat three to four ounces of lean protein at each meal.  Examples of lean protein include:

• Lean Beef
• Chicken Breast
• Ground Turkey
• Fish
• Egg whites
• Lean Pork
• Seafood

For more nutrition and weight loss articles, Follow Brooke on Twitter

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Cut Back on Carbs Post-Exercise

If you are trying to lose weight, it may no not be a good idea to eat a high carbohydrate meal right after exercise.  According to a new study from the University of Massachusetts, Dr. Barry Braun looked at patients who walked on a treadmill one hour per day.  When patients completed the walk, Dr. Braun found that blood sugar regulation had improved by 40 percent, however, this effect was completely wiped out when patients consumed carbohydrate supplements immediately following exercise.  Exercise aids in creating a caloric deficit that is decreased by post-exercise feeding.  It may be good to skip the high carbohydrate meal after exercising if your goal is to lose weight and are not overly concerned about peak performance.

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Why you should be drinking more H2O

 You hear it all the time, “Make sure to drink enough water”, “You need at least 8 full glasses of water a day”, buy you may find yourself asking why all of the water?

Here is the skinny on why drinking water is so important to weight loss and good health.

1.  Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.

2.  The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.

3.  Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.

4.  Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

5.  Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints.  Proper hydration can help reduce muscle and joint soreness when exercising.

6.  A healthy (weight loss) diet includes a good amount of fiber.  But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

7.  Drinking water with a meal may make you feel full sooner and therefore satisfied eating less.

If you find it hard to drink the recommended 8 glasses a day (more if you work-out), here are a few tips to add a little flavor to your next glass of H20.

1. Crystal Light

2. Sugar-free Kool-aid

3. Unsweetened Iced Tea

4. Fresh Squeeze of Lemon or Lime

5. Cut up Fresh Strawberries, Pineapple, Lemons, Limes, Cucumbers, or Oranges and mix with water and refrigerate for a few hours.

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Nutrition Tips for Six-Pack Abs

You have to eat right to get those ripped abs you want for bikini season this summer, and believe me it can be hard sticking to a healthy, nutritious lifestyle, especially when there are temptations all around.  Here are a few pointers to help you get your nutrition habits back on track.

Eat to live, don’t live to eat
Eat smaller portions every 3-4 hours
Drink at least 10 full glasses of water every day (this is so important!)
If you mess up, do better the next meal, don’t blow the entire day!
Keep your body energized, never go for long periods of time without food
Always eat a healthy breakfast
Start eating a small serving of protein with every meal
Listen to your body and stop eating when you are full
Have either the after dinner drink or dessert, not both
Reduce stress factors to eliminate stress eating

Check back next week for Brooke’s list of power foods, foods you can and should be eating every day!

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5 Ways to Eat Smart in the Office

1. Make a meal plan- Jot down everything you are going to eat for a week, keeping in mind when and how long you work, work-out, and any outside activities that you have going on.  Then make a shopping list and budget and stick to it! (This will also help you save some extra cash.)  Prepare and pre-pack snacks on Sunday, so it is easy to grab and go through the week when you are busiest.  If a co-worker has a birthday with cake in the office on Wednesday or your boss wants to take you out to lunch on Thursday, don’t stress out, just be smart about it and eat a smaller slice of cake and or order something healthy off the menu!  

2.  Bring healthy snacks to the office in single serve baggies-  Snack on healthy items that you bring throughout the day when you are feeling hungry or have a craving.  Sometimes eating in the office has nothing to do with hunger and more to do with stress and the environment around you.  If you pack fresh veggies, fruit, nuts, and sugar free gum you will find you are less tempted to much on the junk food that is lying around the office.

3.  Don’t be afraid to just say NO-  You don’t have to be mean or loud about (even though that may work too), but just politely say No when co-workers ask if you want to join them in eating the junk food lying around the office, or ask you to dine out every day.  Saying no aloud will also bring you back to the present and remind you of your fitness goals.  

4.  Make a food buddy in the office-  Chances are you are not the only one being tempted by all of the junk food and fast food restaurant runs in the office.  Find a friend in the office who has similar fitness goals and wants to make healthier choices and be accountable for each other.  Eat lunch together and share tips, having a support in the office will make it that much easier to stay focused.  

5.  Get your Boss involved-  Does your office have a snack room?  Chances are it is filled with unhealthy over-processed foods.  Talk to your boss about getting healthier items brought in such as fresh fruit, nuts, granola, diet soda, sugar-free gum, and protein bars.  You will be surprise how grateful many of your other co-workers will be to have a selection of healthier items to choose from.

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