Real Weight Loss Info » Eating Healthy

Which foods do health experts avoid?

Cassie — Thu, 10 Dec 2009 22:54:32 +0000

I caught this link on Twitter this morning and thought it was an interesting read.

I’ve always been about healthy eating, but I’ve been even more conscious about it lately since I keep having these health problems that refuse to go away.

I’d like this blog to focus more on healthy living rather than weight loss specifically. I believe that living a healthy lifestyle is much more important than trying to lose a few pounds. Besides, weight loss is a side effect of healthy living so it makes sense to focus on the latter first.

I’m a firm believer that you are what you eat. Unfortunately, a lot of the foods we eat can be dangerous for our health. Some more so than others. This article talks about 7 foods that experts won’t touch. Grain-fed beef and pesticide ridden apples are among some of the more common foods that health nuts avoid, but I’ll summarize the other 5 here:

Canned Tomatoes – Buying tomatoes in jars or tetra paks is safer than canned tomatoes. Tin cans contain bisphenol-A (BPA) which has been linked to a wide variety of health problems including heart disease. Better be safe rather than sorry and avoid buying them canned. Buying tomatoes locally or growing them yourself is the tastiest and healthiest option. I love eating home grown tomaties with macaroni. Very yummy!

Microwave Popcorn - It’s easy to toss a bag of popcorn in the microwave and chow down, but the chemicals that can stay in your system after eating said popcorn are not looking out for your best interest. My favorite way to make popcorn is in a pot on the stove. Chemical-free and delicous!

Nonorganic Potatoes – Here’s a quote from the article which should be enough encouragement to start buying organic potatoes:

“I’ve talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals.”

Farmed Salmon – Salmon is one of my favorite things to eat and I’m surprised at myself for not knowing that farmed salmon are fed chicken feathers among other gross things! You can read more about farmed salmon and why you should avoid it here.

Hormonal Milk – It’s widely known that dairy producers give their cows hormones to increase milk production which may be linked to certain cancers. It’s not proven yet, but why risk it? Look for organic milk instead. I personally like to drink almond and hemp milk which are readily available at health stores.

Even though it can be more costly to opt for healthier alternatives to the foods listed above, it’s well worth it. You can’t put a price on your health.

What To Do When You Crave Food

Cassie — Mon, 13 Jul 2009 14:00:39 +0000

It seems like the majority of people who are overweight are using food as a crutch. Any time they feel sad, lonely or depressed, they turn to food instead of a friend or family member.

Is that you?

I know it used to be me. It still is on some days.

Food is easy to use as a crutch because it’s always there. Even if you’re scraping the bottom of the peanut butter jar, there’s still a little bit left any time we need it.

The sad thing is, we don’t realize that there are other ways to make us feel better. And those things are usually the things that not only make us feel better, but they make us better physically too.

Let’s taking walking for an example.

If I feel really lonely, I like to go outside and walk around, even if it’s just around the block. Getting outdoors into the fresh air is always invigorating and makes me feel better.

When’s the last time you went for a walk instead of reaching for food when you were unhappy? If it’s been awhile, try it next time. Try it now! Even if it’s cold or wet outside.

You won’t want to. You might have to use every ounce of mental strength you have to get out the door. But once you’re out there, things magically change.

The fact that you even got out the door makes you feel better because you just did something positive for yourself. The farther you go, the better you’ll feel.

If that really isn’t your cup of tea, how about reading a book?

When I feel really bad, I like to delve into a book. It takes my mind off my own problems and keeps me from wanting to eat. By the time I’m done reading, I feel much better.

Many times, the urge to eat will have long passed when you fill that void with something else, like walking or reading.

Calling a friend or family member is also a great way to get past it. I like to call my mom when I need to talk. She understands because she goes through the same thing. Do you have someone that understands that is there for you?

It doesn’t have to be someone really close. You could even join a chat room or forum where there are other people just like you. It really helps to talk to other people who are going through the same thing. You can keep each other accountable and be there for each other.

Whatever you chose, it’s important to have at least a few backup plans when you have those cravings. Brainstorm some ideas right now before that craving hits again.

If you’re literally reaching for that food, before you grab it, think to yourself: “Do I really want to eat this? I know i’ll enjoy it, but it will only last for a few minutes. Is it really worth it for the price that it will cost me?”

If that doesn’t work, you can try what I do. It may not be the best way, but it works for me.

I look in the mirror and focus on the part of my body that I wish I could change the most. And that would be my BUTT. I’ve met my goal weight, but I still need to tighten up and get toned. My bum is flabbier than I want it to be.

So when I really want to eat ten handfuls of chocolate chips, I think about my flabby bum. If my craving is really bad, I’ll go to the mirror and whip my pants down and actually look at it. Trust me, it works!

There really is no end to the amount of things you can try. The important thing is you TRY until you find something that works. Even more importantly, you need to find out the reason behind those cravings. I bet there’s a lot more to that story than you think.

Fight Late Night Cravings With Sleep

Cassie — Thu, 02 Jul 2009 14:00:01 +0000

Food cravings are a huge issue with a lot of people. It would be really nice if food didn’t have to taste so darn good! Who can resist a gooey cinnamon bun or a big fat juicy hamburger?

Actually, people who get plenty of rest can resist those things.

Why?

Our bodies produce a hormone called leptin while we sleep. Leptin helps us fight cravings during the day, but if we don’t get enough rest, our body has trouble producing leptin so it’s harder to curb those cravings.

Have you ever noticed that when you get a bad night’s sleep, you’re eating a lot more the next day? I sure have. I can’t seem to stop!

If this happens to you, your task is to start getting more sleep.

Go to bed earlier and do everything you can to get a better quality sleep. Buy a new mattress if you have to. Easier said than done, I know, but when it comes to your health, it’s worth it.

Not only will you fight those food cravings but you’ll feel better altogether.

Eating Food at Night

Cassie — Wed, 01 Jul 2009 14:00:48 +0000

Getting into the habit of late night snacking is a serious no-no. It’s incredibly easy to start, and it’s incredibly hard to stop. I’ve started and stopped countless times.

Last year I was dating a guy who owned a pizza restaurant. We would stay up late at night watching movies and he’d order pizza from his restaurant for something to “munch” on. He was a vegetarian and couldn’t put on a single pound if he tried. I’m not a vegetarian and just looking at food will make me gain weight.

Needless to say, the pizza thing got out of hand and I started putting on the pounds.

That relationship ended and my late night eating soon ended as well. My weight dropped back down to what it normally is and all was well.

Now I’m in another relationship. He works late so we end up eating supper really late most nights. Not only that, but we snack after supper which is even worse.

I’ve been working hard to curb those late night cravings and I’m doing well. I’ve gone through this many times before so I’ve had practice.

Here’s a list of some of the ways I curb my late night cravings successfully.

If you absolutely MUST snack…

It’s important to measure out portions. Grabbing a bag of potato chips and sitting in front of the TV with them is a recipe for disaster. This is mindless eating. You don’t realize how much you’re actually consuming if you do this.

Instead, opt for a healthier snack and put it in a bowl. Once the bowl is empty, DON’T REFILL IT.

Avoid eating carbs for a snack. This will derail your fat burning process. Choose a protein snack instead.

If it’s two or three hours before bed time, do your best not to eat at all. Your body burns fat while you sleep, but if you eat right before you go to bed, your body will be busy trying to digest that food instead.

Learn more about how to stop cravings.

Eat a High Protein Breakfast

Cassie — Tue, 30 Jun 2009 17:16:16 +0000

Did you know that people who skip breakfast have a higher risk of weight gain, obesity and type 2 diabetes?

I know it’s hard to eat a healthy breakfast every morning when you’re in a rush to get to school, work, drop the kids off, etc. but it’s in your best interest to do it anyway!

Wake up a bit earlier if you have to. Get everything ready the night before to help you save time in the morning. You can even cook your breakfast the night before and just heat it up when you’re ready to eat.

You’ll want to skip the sugary cereals and opt for a high protein breakfast. This will curb the sugar and carb cravings later in the day because it keeps you feeling full.

It also kickstarts your metabolism so you can start burning calories. Ideally, you’ll want to eat within the first hour of rising. It may take some getting used to, but you’ll soon get in to the habit and start feeling great.

I like to have eggs most mornings. When I eat eggs for breakfast, I’m still full by lunch time. If you’re in a big rush, a protein smoothie or cottage cheese will do the trick.

Now get your protein on and start eating breakfast!

Eating Healthy on a Tight Budget

Cassie — Thu, 14 May 2009 22:33:51 +0000

Because I’m a single mom with two little mouths to feed, I’m very concerned about how healthy we eat while trying to stick to a budget. Today’s article will give you a few pointers if you’re in the same boat. If you follow each of the tips, you’ll save a bundle!

Eating Healthy on a Tight Budget

Eating the right foods is essential to good health. Too much fat and sugar in the diet can cause a laundry list of health problems, not to mention that it makes it difficult to maintain a healthy weight.

We also need to get in all of the nutrients that are essential to good health. And we must watch out for meats that contain antibiotics and hormones and produce that contains pesticides or has been genetically modified.

Unfortunately, eating healthy isn’t always as easy as it sounds. Sometimes we just don’t have the time to make or seek out healthy meals and end up eating convenience foods or something from the closest burger joint.

For those of us who make it a priority to eat balanced meals, cost is often prohibitive. Organic meats and produce aren’t cheap, and health food restaurants can be pricey too.

As impossible as it may sound, we can eat healthy without putting a big dent in the budget. Here are some tips:

Grow your own fruits and vegetables. Most climates are conducive to growing a variety of edible plants. All you’ll need is some seeds, some very inexpensive equipment, and a place to grow your plants. A pack of seeds that costs less than a dollar can yield enough food to last quite a while.

Can or freeze some fruits and veggies for winter. Chances are you’ll have some left over from the growing season, so save them for a few months down the road. Older family members can teach you the techniques you need to know, or you can find information online or at the library.

Buy local as much as possible. Farmer’s markets offer fresh food that is locally grown, and the prices are almost always lower than organic foods from other sources. Farmers who only sell locally are less likely to have their offerings certified as organic, but you can ask them about their use of such things as pesticides, antibiotics and hormone treatments face-to-face. This is also a great way to help out the environment.

Buy staples such as flour and rice in bulk. In most cases, the bigger the package, the better the deal. If you’re not sure, divide the price by the number of ounces for each package and buy the one with the lowest price per ounce.

Stock up on meats when they’re on sale. You can store them in the freezer for several months to a year depending on the type of meat. They will be less prone to freezer burn if you wrap them in aluminum foil or freezer wrap in addition to the packaging they are sold in.

Eat out as little as possible. Most restaurants have few or no truly healthy options on their menus, and the ones that do are rarely cheap. Preparing your own meals most of the time gives you more control over what you’re eating and saves you money.

Eating healthy doesn’t have to cost a fortune. By growing some of our own food, buying local and watching for sales, we can eat well without going broke.

5 Realistic Ways to Tackle Weight Loss

Cassie — Thu, 26 Mar 2009 14:00:51 +0000

There is nothing black and white about losing weight. There’s nothing easy about it either. If it was easy, we wouldn’t have an obesity epidemic and a billion dollar weight loss industry. However, there is a lot to say about common sense and being realistic. Here are 5 things to always keep in mind:

1. Don’t expect to lose 50 lbs in one month!

Set a realistic goal for yourself, or you will be disappointed. And what could be less motivating than disappointment?

If you are continually searching for the miracle ‘quick weight loss diet’, you’re never going to lose weight. It doesn’t exist! Not in a healthy world anyway. Losing around 2 lbs each week is ideal.

Choosing a proper diet and exercise regime is the best solution for weight loss. Slow and steady wins the race, right?

2. Drink water.

I’m not going to list the many reasons why everybody should be drinking a gallon of water each day. I will say however, that drinking enough water can make or break a successful weight loss program.

Drinking more water will leave you less bloated and start getting your body ready for weight loss. Everything in your body will run more efficiently by getting at least 10- 8 ounce glasses of water each day.

It is also thought that drinking ice cold water will increase the amount of calories burnt each day due to your body having to heat the water to use it properly.

3. Don’t forget that drinks count as calories!

A lot of people count their calories each day when trying to lose weight. But are they counting the sodas and coffees they are drinking with their food? If you drink one can of coca-cola in the morning, one in the afternoon, and one in the evening, you’ve just consumed 750 calories!

And if you’re really serious about losing weight, staying away from alcohol is a must. You won’t tip the scale if you have one drink now and then, but remember that just one beer can have anywhere from 100 – 175 calories, depending on the brand and amount of alcohol in it.

The best strategy – drink water.

4. Find a ‘weight loss buddy’.

Having someone to lose weight with can actually help you reach your weight loss goal. A weight loss buddy will provide support and encouragement, and maybe even a little friendly competition.

Weight loss buddies can be found online, or you can recruit a friend or family member to go for walks or jogs with you. They can also make your weight loss experience much more enjoyable.

5. Stay motivated.

I know what it’s like to feel really pumped to start losing weight. For the first few weeks (or in my case a few days) you feel really good and you take your weight loss goal seriously.

Then, something happens and you just don’t feel like doing it anymore. The reason for this is lack of motivation. When I get to that point, I read Burn The Fat. It’s my motivation in digital form!

There are so many sources of motivation, you just have to find one – and keep it. This could be a weight loss buddy as mentioned earlier, a picture of yourself 30 lbs lighter taped to the fridge, a little black dress hung up in plain view in your bedroom, or if you’re like me, an ebook! Use your imagination and come up with something inspiring.

5 Reasons Why Everyone Should Plan Their Meals to Lose Weight

Cassie — Wed, 25 Mar 2009 20:48:51 +0000

Meal planning is one of the best ways to help you lose weight and keep it off, not to mention the fact that it can save you time and money. There are lots of direct and indirect benefits that come from meal planning, and here is a list of my top 5:

Having a meal plan ensures that you won’t be looking for an easy and unhealthy solution when you realize you haven’t figured out what you’re going to eat for lunch or dinner. This will keep you from making quick trips through the drive through at the nearest fast food restaurant, and will hopefully keep you from ordering fatty, artery-clogging take-out when you’re in a pinch.

Having each meal planned out will allow you to see exactly what you’re eating each day, including calories, fat content, sugar, protein, etc. This way, you’ll know if you’re eating too much of the bad stuff, and not enough of the good stuff.

Meal planning not only saves you time and money, but it can reduce a lot of stress. Stress wreaks havoc on your body and can contribute to weight gain, so you want to do everything in your power to minimize it.

A good meal plan will include beverages. Many people forget that they’re drinking calories when they sip on a soda or frappucinno. Incidentally, a Frappuccino at Starbucks can set you back up to a whopping 630 calories. Forgetting to count drinks in your daily caloric intake can be catastrophic to your weight loss.

Creating a healthy, balanced meal plan will keep you satisfied all day without feeling the need to snack in between mealtimes. Even if you have a lot of willpower, it’s tough to resist any kind of food when you feel like you’re starving. Meal plans will keep that from happening so you can focus on your weight loss goals.

How To Stop Late Night Cravings

Cassie — Tue, 24 Mar 2009 19:37:49 +0000

I know what it’s like to eat healthy all day only to be so hungry by evening that you pig out and eat three times the calories you should. I found that once you get on the track of eating at night, it’s VERY hard to break the habit. I also found that once you do break that habit, it’s effortless to say no to late night snacking. Here’s how I did it.

Don’t watch TV – Experts say that you should avoid food for at least three hours before you sleep but when you’re watching TV it’s almost impossible to avoid the temptation. There are always food commercials and people eating food in TV shows and movies. If I’m watching TV at night, I’ll get up during the commercials and do something else. Otherwise, I just don’t watch TV at all to avoid those images altogether.

Drink tea – Different teas can have a lot of health benefits. I like to drink green tea at night, although I avoid putting sugar in it so you may have to acquire a taste for it plain. I buy organic naturally decaffeinated green tea, but there are plenty of other calorie free options in health food stores. It’s a great way to fill your tummy with something warm without sabotaging your weight loss.

Chew gum – A lot of times people eat just because they think they need to be chewing on something. Sugar-free gum is a perfect solution.

Keep food put away – Having food sitting out is a recipe for disaster. My grandmother always has salted nuts, chocolates and other munchies sitting out just begging you to eat them. In my books, out of sight means out of mind. Put those dang things away and you may forget you even have them. Better yet, don’t buy them in the first place!

Drink water – Many times we confuse thirst with hunger. Chances are, a glass of water is what your body needs rather than a bag of chips. If you feel the need to snack, drink a big glass of cold water first and see if you still have the snacking urge afterward.

Do something – Occupy yourself with a craft, a book, a game, some physical activity…anything that keeps your mind off food. Boredom is one of the biggest reasons why people raid their fridges late at night. If you keep yourself busy until bed time you can avoid the cravings altogether.

Ask for help – Using food as a source of comfort is something most of us do at one point or another. However, if food is your ONLY source of comfort, this is a sign of a bigger problem. Talking to someone about it can help you get past these issues so you can focus on your health. I’ve been there many times, and I found that something as simple as picking up the phone and talking to a friend or family member really helps.

Get educated – Craving Secrets is a guide that will help you control your cravings and eliminate them once and for all! You’ll not only break those bad eating habits, but you’ll start looking and feeling better.

For most of us, it’s not easy to stop late night cravings. It takes time and discipline, but it is possible if you want it bad enough.

Flatter abs in 5 minutes?

Cassie — Mon, 02 Mar 2009 21:14:58 +0000

Sounds like one of those headlines you see in health magazines. What it really means is you can do this exercise a few times a week and it only takes 5 minutes. (I personally can’t do it that long – it’s more like 2 or 3 minutes.)

The exercise I’m talking about is the “Hundred” exercise. It’s a Pilates classic, and it’s hard!

Pilates:Pilates: The Hundred

What I love about this exercise is it can be modified to suit your level. Not to mention you can do this anywhere and it doesn’t cost a dime since there is no equipment involved.

So add this “Hundred” pilates move into your weekly routine and continue to burn fat with regular cardio activity and healthy foods. (Because you’re already doing that, right?)

If you’re not already seeing results, you will soon if you stick to it.

Other ways I maintain my flat stomach and rockin’ abs:

Avoid drinking soda – I’ll still have the occasional glass of Coke but usually no more than once a month.

Avoid pasta – I love pasta but I find it makes me extremely bloated so I try not to eat it more than once a week.

Stay active – I make sure I do something every single day, whether it’s running on my treadmill, belly dancing, or busting some moves to a workout DVD (I recommend the Jillian Michaels – 30 Day Shred
DVD if you really want a kickass workout!)