Calorie Burn

The other day I discussed how some foods burn more calories than others but I also want to mention a few other factors regarding burning calories to lose weight.


Even though these foods might help burn a few more calories on a daily basis you still have create the overall calorie deficit of about 500 calories a day to lose a pound of fat every week. I want to mention here that exercise ALONE will not help you lose weight as a general rule. (For example, a 155 pound person burns about 155 calories walking at 3.5 miles an hour for 60 minutes. You still need to cut back on some calories to make up the 500 calories deficit a day to lose that one pound a week.)


Also more research is coming in almost daily relating to the weight loss and health benefits of lower carb plans in general. Most people do well on about 40-50 total carbs daily (Note this includes fruits, vegetables, a little dairy and a few whole grains daily). Some people may be even more carb sensitive. Many websites and apps have ways to help you figure this all out.


I'm also a firm believer that real whole foods compared to processed foods in the diet are much more effective  when losing weight. It's a strong pattern I've seen over all the years I've helped people losing the pounds.

Are all Calories Created Equal?

Are all calories really created equal? I still adhere to basic physics and the Law of thermodynamics that to lose weight you still have to take in less calories to lose weight but I also believe some foods do have the capacity to burn a few more calories than others. 

They are foods like lean meats, whole cooked grains like oatmeal or brown rice, small amounts of nuts, and of course my old time favorites, fruits and vegetables. They contain more filling fiber (except meat; although generally it is a more satiating food anyway) so you eat less and obtain more nutrition that your body requires to lose weight. Some are just spicy.

I’m sure you have heard of energizing foods like coffee, green tea and even dark chocolate! Caffeine does help your body burn a few more calories but don’t over do as it can be hard on the adrenal glands  when consumed excessively. Green tea contains catechins which raise metabolism by about 4% or so. Dark chocolate also contains caffeine and catechins but do watch how much you consume because it still has a lot of calories. Spicy foods like peppers, cinnamon, garlic, cloves mustard, vinegar and even capsaicin supplements (from spicy peppers) can burn more calories. (Always check with your doctor before adding ANY SUPPLEMENTS to your diet.)

Toxins and Weight Loss

Did you know weight loss can be slowed down if there is just too much toxicity and inflammation in the body? Although not clinically studied and verified I've just seen too much of this over the past 20 years to see it happen. Things like the below research is a good example of how even just plain perfumes can cause problems topically. 

 “According to the University of Gothenburg's Faculty of Science which be presented at the dermatologist conference in Gothenburg, states  fragrances can become activated upon contact with oxygen. These activated compounds  may cause a contact dermatitis in a susceptible portion of the population.The researchers found that those who suffer from eczema are very prone to experiencing a dermatological reaction to a variety of these fragrances once these chemicals are exposed to air.

 This doesn’t  even cover how they may affect you internally. The skin is an organ that will take in substances almost as easily by mouth.

 If you are experiencing reactions with fragrances try pure essential oils diluted with a pure carrier oil, although some people can even be sensitive to these, but at least the body knows how to detoxify them. (A quality healthy food store can direct you with this.

Belly Fat and Vitamin D

Can vitamin D help you lose weight? With all the weight loss fads and gimmicks it’s hard to sort out everything but it seems there might be some validity to it, according to Shalamar Sibley, a researcher from the University of Minnesota Medical School.

“In a very small clinical study of 38 people, Sibley found that higher baseline levels of vitamin D predicted fat loss, especially in the abdominal area.” So besides possibly helping you with your immune system and bone density it just may assist  you in the war against fat too. With belly fat being the most dangerous kind of fat this is even a bigger bonus!

 I personally know several doctors who test routinely for vitamin D and according to them most people are coming up short when it comes to vitamin D. One doctor is a pediatrician who states he’s only known two children that came out in the normal range after testing hundreds of children. Vitamin D3 is the form to take, "...it is 87 percent more potent at raising vitamin D blood levels than vitamin D2, according to a study in the Journal of Clinical Endocrinology & Metabolism. Vitamin D3 also produces a 2- to 3-fold increase over D2 in the storage of the vitamin."


Just always get tested to see what your real levels are to be on the safe side.

A Healthy Heart - 2

Happy Valentine's Day. Besides loving your significant other take care of your own health by having a healthy heart and a healthy life! 


A few days ago I started discussing ways to improve your heart health (and your weight!) Here are more top tips:

5. Watch sodium intake. A diet high in sodium can lead to high blood pressure, especially over time. 1500 mg. is a safe amount even though some authorities recommend limiting sodium intake to 2300 mg. per day. If you are eating out a lot and consume excessive amounts of processed foods you probably exceed this
6. Limit your intake of sweets and refined carbohydrates. Foods that are high in sugar and processed carbohydrates (watch labels that say they are low in fat; they can still contain high amounts of carbs, artificial sugars and sodium. 15 grams of carbs equal one serving of starch.) These foods interfere with blood sugar balance and may increase the risk of heart disease and diabetes. New studies have now proven that trans fats/ hydrogenated fats and refined carbohydrates/sugar  are major culprits working against having a healthy heart instead of exclusively saturated fats from animal sources. But still consume saturated fats in moderation.

A Healthy Heart - 1

Since  it's February it’s Valentine's month but it's also the month which brings attention to taking care of your heart. Here's a few pointers to start with:

 

1. Lose weight if you are overweight. It's still one of the biggest health risks for heart disease. 

2. Eat real unprocessed food. It contains adequate fiber. Fiber fills you up and satisfies you more so you eat less. and it helps with toxification vital to all health functions.
3. Real food has fiber but  contains numerous other important nutrients needed for a healthy heart. Fruits, vegetables and cooked whole grains are your best sources. By consuming these foods you will have a diet rich in antioxidant nutrients, phytonutrients and plant sterols (plant fats) that help protect your heart. Eat at least five servings of colorful vegetables. (Actually numerous health authorities are suggesting nine to eleven servings a day!) Work on getting a variety of colorful veggies daily. Color means more nutrients.

4. Consume healthy fats. A diet rich in monounsaturated fats can help lower cholesterol and blood pressure. Monounsaturated fats are olive oil, olives,  avocados, and nuts such as almonds and peanuts. Use these as your primary sources of fat. Just note they are calorie dense. Use Mayo Clinic's diabetic exchange list to determine serving the appropriate serving sizes. Fish like salmon, macheral, and sardines are also rich in the omega-3's and heart healthy fats.

More later this week.

Procrastination

It's well into February. How have you done with your New Year's Resolution? I'm sure many of you have gotten ahead and are moving forward.but I'm also sure of you some of you are lagging and still procrastinating.

When I think of procrastination I think of an old blog I read (I can't remember the author). “It’s a dream destroyer. It's like a big bomb exploding violently on our personal goals. The things we deeply cherish go . Boom!!! After the explosion, all that's left is regrets. Regrets make us tremble inside. It's an internal earthquake that leaves us feeling empty deep inside our core.”

For years I was held in its snake-like grip of death around my weight issues. It stole my soul, it emptied my checkbook (tried and failed diet programs) and came close to destroying my health. Luckily. I finally "came to" and made the needed changes in my life to lose and then maintain my weight now for 20 years.

So just what will happen if you don't star making some changes change?  How will you really feel being in this exact same place two years from now? Five years from now? Are you honestly willing to accept the consequences of what not taking action will result in? So are you just going to remain right where you are feeling stuck and hopeless? 

The answer to procrastination is focus and being pro-active with the changes you need to make to be successful long-term. With these elements in mind you will regain your health, your fitness level,  your self-confidence and self-esteem. Reread some of my older blogs SMART goals if you need to start taking those first few steps.This is your choice!

Readers, please share how you over came your procrastination in this area. I haven't heard from many of you in awhile!

Post Holiday Diet Thinking

During a holiday weekend there are frequently relapses with weight loss. But honestly it’s part of the process. As I said many times before, you just cannot afford the luxury of a negative thought, so forgive yourself and get back on track right now if you haven’t already.

But, if the negative message hurling in your head is always, "I just can’t do it." then what you are really saying is that you don’t really want to make the commitment and do the work involved to be successful. Sorry if that sounds a bit harsh but it’s the reality. And you need to hear it from someone who has been on the weight loss journey and you need to hear it from a professional. I’m both. (See my first blog., "A Passion for  Nutrition and Weight Loss.")

So, if you did great over the weekend, I applaud each and every one of you. If you didn’t do well learn from your mistake.  Now go forward with a stronger belief of real focused intent that you really can be successful like thousands before you! 

And here's more proof. What these people did is no different from what I tell you most of the time but the evidence is coming from other people just like you.

Are you Ready for the Weekend Game?

It's an unending challenge isn't it? Taunting food and socializing never goes away and since you will obviously have food around with your friends and family why not have healthy options around? Or if you are going to someone else's home bring something  you won't feel guilty about eating.

What are your plans to stay on track this weekend with your food plan?  Review Thursday's blog for some safe ideas if you are at a loss as to what to do. And  here’s some calorie facts if you don't plan ahead...  It’s been estimated that the average American population consumes 15,000 bags of chips and 12 million pounds of avocados for dip (per the California Avocado Commission) for this football event alone! Are you ready for some math around calories and food?

Fifteen normal potato chips are usually equal to about eighty calories. Two level tablespoons of just plain mashed avocado (without any added mayonnaise added in) account for about fifty calories. So if we just have 15 chips and only one level tablespoon of avocado on each chip that’s about 375 calories for that particular snack alone! That’s equal to a small meal in and of itself. Add a few beers and that's another 300 calories or so. Should I add the pizza, nuts, high fat chili, or anything else that might be sitting around during the game?
All I’m saying here is to practice moderation, especially if you are trying to lose weight. Enjoy the game but don't use it as an excuse to be excessive.

Super Bowl Snacks Without the Guilt!

Here are some easy great tasting recipes, both low-carb and low-calorie recipes for those who want to indulge a bit on Sunday during the big game. Remember protein satisfies better and refined junky carbs just make you want to keep eating more of the same. You can actually work these better recipes directly into your food plan without going over your food budget for the day with a little planning ahead.

Caprese Skewers
Ingredients:

Cherry tomatoes

Mozzarella balls (Safeway)

Fresh basil

Directions:

Put one mozzarella ball, one basil leaf and a cherry tomato on a skewer. Continue making skewers until you have enough for your company. Place on platter, then drizzle with balsamic vinegar and salt and pepper to taste.

Note: 8 cherry tomatoes equal 1 veggie serving and 1 oz. of cheese is 1 protein)

Chicken Sausage Bites

Ingredients:

Sundried tomato and basil

Smoked apple chardonnay

Spicy Jalapeno

Sweet Italian

(Usually available at Trader Joe’s; they are all lower in fat compared to regular sausage. Low-fat really is 3 grams of fat per ounce so there are probably other sausages out there that meet this criteria.)

.

Directions:

Grill sausage, slice into bite-size pieces. Place in small bowls with assorted flavors of mustards for dipping. Use toothpicks to pick your options. Note: 2 links worth of bites equal 5 protein servings, one ounce each.

Onion Dip

Ingredients:

Fage 0% fat-free yogurt (or fat-free Greek yogurt; it's very thick and creamy!) 

1 package of Lipton Onion Soup mix

1 teaspoon of Worcestershire Sauce

Directions:

Mix together all ingredients and serve with assorted veggies.

Enjoy! Don't forget to eat breakfast so you do not get overly hungry by the time you are ready for snacks!

Preparing for Super Bowl Sunday

This coming Sunday marks another holiday Super Bowl event. Over 93 million people will celebrate watching it! How many of you are currently dieting at the same time? Start getting both mentally and physically  prepared for Sunday right now now rather than waiting to the last minute to be "coached." You know what's right for you.

Just like in football I'm here to offer a mindset so you can follow through with what you feel  is appropriate for your big win over excess food intake. It's based on one of Benjamin Franklin's quotes: "The constitution only guarantees the American people the right to pursue happiness. You have to catch it yourself."

You can still have a great time and choose to eat moderately and feel good about yourself. You don't have to deprive yourself. Or, you can decide to eat too much and feel both physically and emotionally bad about your choices. Very simply put this is really your choice alone and it doesn't have to be black or white. Use any one of the numerous websites available to determine your maintenance calorie allotment and go with that in mind.  Pretend Sunday is a "dress rehearsal" for maintenance, the real game for long term success. Use  those  websites that offer useful lower calorie yet tasty recipes and "catch" the ball of happiness you are truly seeking for your health and weight!