Hello!
Want to minimize your risk of getting Swine Flu AND cellulite? Then eat more of these foods:
apples
blueberries
broccoli
spinach
lettuce
onions
These foods are rich in quercitin, an antioxidant that reduces your risk of catching a cold or flu. Red onions are best, with 4 times the quercitin of the others. Raw or cooked is great, although the quercitin may be better absorbed if the food is cooked. Plus, all of these foods are great for weight management, since they are super-nutritious, high in fiber and low in calories.
Isn't it fun to "kill 3 birds" with 1 onion?!
Have a good week,
Jill
Friday, January 30, 2009
Crash and Burn with Eating Auto-Pilot
Hello!
The average football fan consumes an estimated 1200 calories while watching the Super Bowl and the numbers are similar for movie-watchers. Watching anything while eating tends to put viewers on "eating auto-pilot", and the worst part is that they probably don't even taste most of those calories. Here's why:
Habituation.
After the first bite of any food, your taste buds start to desensitize. That means they get used to the flavor and stop noticing it as much. By the 10th bite, you barely taste anything at all. All of your senses--touch, smell, hearing, sight, taste--do this in response to any repeated stimulus. It's just like when your eyes adjust to bright light or you put on perfume and don't notice it after 20 seconds.
This means that 90% of the pleasure of any decadent food comes in the first few bites. Savor and enjoy those bites then either quit eating or fill up on something healthy. Don't swallow any junk you aren't going to fully taste!
Have a good week,
Jill
The average football fan consumes an estimated 1200 calories while watching the Super Bowl and the numbers are similar for movie-watchers. Watching anything while eating tends to put viewers on "eating auto-pilot", and the worst part is that they probably don't even taste most of those calories. Here's why:
Habituation.
After the first bite of any food, your taste buds start to desensitize. That means they get used to the flavor and stop noticing it as much. By the 10th bite, you barely taste anything at all. All of your senses--touch, smell, hearing, sight, taste--do this in response to any repeated stimulus. It's just like when your eyes adjust to bright light or you put on perfume and don't notice it after 20 seconds.
This means that 90% of the pleasure of any decadent food comes in the first few bites. Savor and enjoy those bites then either quit eating or fill up on something healthy. Don't swallow any junk you aren't going to fully taste!
Have a good week,
Jill
Wednesday, January 14, 2009
Sordid Sweets & Salts
Hello!
With Superbowl snacks soon upon us, it's time to remind you that you shouldn't mix your salty and sweet snacks. Why? Get this:
When you eat only 1 flavor at a time, your brain gets quickly satisfied, which means you choose to stop eating before too long. When you eat 2 or more complimentary flavors together (sweet & salty, bitter & sweet) your brain never gets tired of eating! One flavor enhances the experience of the other and your brain is so happily overstimulated that you won't want to stop eating until you are ready to burst!
Food producers and sellers know this and use this to boost sales. Ever wonder why all coffee houses sell sweets or why there are free salted peanuts at bars? Food companies even hide lots of unnecessary salt in sweet cereals, just to make your brain demand more. This all means that you can reduce your appetite and reach satiety sooner if you stick to one flavor at a time.
Make sure to watch out for beverage flavors too because even diet drinks, if sweet, will keep you from ever getting tired of a salty or savory meal.
...and remember that it is extra good karma for your team if you have veggies and low-fat dip as your Superbowl snack!
All my best,
Jill
With Superbowl snacks soon upon us, it's time to remind you that you shouldn't mix your salty and sweet snacks. Why? Get this:
When you eat only 1 flavor at a time, your brain gets quickly satisfied, which means you choose to stop eating before too long. When you eat 2 or more complimentary flavors together (sweet & salty, bitter & sweet) your brain never gets tired of eating! One flavor enhances the experience of the other and your brain is so happily overstimulated that you won't want to stop eating until you are ready to burst!
Food producers and sellers know this and use this to boost sales. Ever wonder why all coffee houses sell sweets or why there are free salted peanuts at bars? Food companies even hide lots of unnecessary salt in sweet cereals, just to make your brain demand more. This all means that you can reduce your appetite and reach satiety sooner if you stick to one flavor at a time.
Make sure to watch out for beverage flavors too because even diet drinks, if sweet, will keep you from ever getting tired of a salty or savory meal.
...and remember that it is extra good karma for your team if you have veggies and low-fat dip as your Superbowl snack!
All my best,
Jill
Thursday, January 1, 2009
Pressure Pointers
Many of us consider salt a nearly-free food. It has no calories and after we've sworn off sugar, flour and fat we think we deserve some flavor, right?
It turns out that excess salt is quite a killer. Just to get our attention, the Center for Science in the Public Interest has publicized these frightening factoids:
--90% of Americans have high blood pressure by the time they reach 70.
--High blood pressure kills Americans at the rate of a 747 crashing daily.
Whoa! You don't want you to be on that flight, so here's what you can do: In addition to cutting sodium (to under 1500mg/day), increase potassium. The ratio of these two minerals determines your blood pressure. Most Americans eat too little potassium, which compounds the sodium problem. Here's the good news: Foods you should be eating anyway--fruits, veggies, low-fat dairy) are chock-full of potassium. It won't hurt to relax, lose weight and work up a good sweat several times per week, either.
It turns out that excess salt is quite a killer. Just to get our attention, the Center for Science in the Public Interest has publicized these frightening factoids:
--90% of Americans have high blood pressure by the time they reach 70.
--High blood pressure kills Americans at the rate of a 747 crashing daily.
Whoa! You don't want you to be on that flight, so here's what you can do: In addition to cutting sodium (to under 1500mg/day), increase potassium. The ratio of these two minerals determines your blood pressure. Most Americans eat too little potassium, which compounds the sodium problem. Here's the good news: Foods you should be eating anyway--fruits, veggies, low-fat dairy) are chock-full of potassium. It won't hurt to relax, lose weight and work up a good sweat several times per week, either.
Resolution Solution
Happy New Year!
By now you've chosen your New Year's Resolutions, so here's how to maximize your chances of sticking to them!
The most important thing is to make your resolutions very specific, realistic and measurable on a daily basis. For example, "losing 10 pounds by April" is too general and it's difficult to know if you've done your part every day. Try breaking that goal into specific behaviors that will help you accomplish it. Examples of good resolutions are:
--Eat a breakfast that contains some protein every morning
--Eat a salad, with dressing on the side, once per day
--Don't allow any junk food in the cupboards
--Keep an honest food journal
These are good resolutions because they aren't too difficult and don't leave any room for fudging. Yet, when you do them every day, they add up to lots of results. So think about how you could break down your resolutions--whatever they are-- into specific, realistic, measurable behaviors. Do it right now and see how it motivates you to accomplish your goals each day.
By now you've chosen your New Year's Resolutions, so here's how to maximize your chances of sticking to them!
The most important thing is to make your resolutions very specific, realistic and measurable on a daily basis. For example, "losing 10 pounds by April" is too general and it's difficult to know if you've done your part every day. Try breaking that goal into specific behaviors that will help you accomplish it. Examples of good resolutions are:
--Eat a breakfast that contains some protein every morning
--Eat a salad, with dressing on the side, once per day
--Don't allow any junk food in the cupboards
--Keep an honest food journal
These are good resolutions because they aren't too difficult and don't leave any room for fudging. Yet, when you do them every day, they add up to lots of results. So think about how you could break down your resolutions--whatever they are-- into specific, realistic, measurable behaviors. Do it right now and see how it motivates you to accomplish your goals each day.
Tips for new exercisers
Hello Bootcampers (and all others starting a tough workout program)!
By now you are probably tired, sore, sleep-deprived and wondering why you haven't lost any weight yet (answer: fluid retained in swollen muscles.) This may be the moment you are considering rewarding yourself with a tiny tasty cheat-treat...just a small one...nothing too terrible...maybe just a bite?
The latest research shows at least 5 reasons to tough it out and avoid having even a single cheat bite. Staying on-track 100% is worth it because:
- It will instill habits faster. Healthy behaviors become automatic after a while, and that's when you've got it made because they no longer require will-power. It takes less than half the time to cement in habits when you start by sticking to them 100%. It's like training your dog. Ever made the mistake of allowing your dog to break the rules just once? It buys you weeks of extra work! Your brain is sadly similar to your pooch.
- It changes your tastebuds. A single bite of something that is unnaturally sweet, salty or savory will overstimulate your tastebuds and desensitize them for days or weeks. Now everything else you eat tastes more bland. Staying away from junky food allows your tastebuds to re-sensitize and get more enjoyment from every bite. It usually takes 1-2 weeks and boy is it great when veggies and other formerly-boring foods start to have complex and delightful flavors.
- It reduces your appetite. A single splurge can send your blood sugar soaring, which leads to increased appetite later on. It becomes a vicious cycle.
- It reduces cravings. For the same reason as above; blood sugar.
- It frees your mind. Exciting new research is showing that the old advice to enjoy your treats "in moderation" is for the birds! Occasional treats just keep you excited for the next one. When people just give up something permanently they are more likely to forget about it and never miss it.
I know how hard you are working and how much you deserve a treat - so make it a non-edible one, like a bubble bath or massage. In later weeks I'll share tips for "cheating" and getting away with it, but for now, being 100% on track will make it easier to get great results and maintain them for life. So re-read your nutrition guide and keep this message handy for any moments of weakness. Your future super-fit self will thank you.
Make me proud! All my best,
Jill
For more of Jill's tips on weight loss & nutrition, go to http://www.dietforhealth.com/ and click on "Jill's Blog."
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