9 Tips to Avoid Holiday Weight Gain

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New Year’s Eve is right around the corner! How is your diet holding up?  Here are some tips to win the battle of the bulge:

1. Fill Up Before the Party
Before heading out to a holiday gathering, eat healthy meals during the day that include whole grains, high fibre, and protein in order to balance your blood sugar levels and fill your tummy. This will help tone down the urge to stuff your face at a party later on in the day.

2. Bring A Healthy Dish
When given the opportunity to bring a dish to a party, always opt for a healthy veggie or fruit tray.  This will ensure that you will have low-cal, low-fat snacks to choose from amongst all of the holiday treats.

3. Eat From the Salad Plate
Choosing to eat your meal from the smaller salad plate can help you to feel fuller with less food.  Your brain associates a full plate with a full belly and a plate with empty white spaces (using a big plate for example) with less food and hunger.

4. Eat Healthy Protein
Protein helps maintain a healthy weight because high-protein diets help you to feel full. Be sure to serve up some turkey, chicken, salmon, lamb  or ham, or prepare animal-free alternatives like quinoa, lentils, or beans.

5. Use Fiber to Fill Your Belly
Use high fiber foods or even fiber supplements to help balance your blood sugar levels and fill up your stomach. Snacking on vegetables and other high-fiber items like legumes can help keep us fuller, longer.

6. Drink Water
Drinking water before you eat and while you eat can help you to cut down on the amount of food that you consume. Putting your fork down and drinking a little water between bites to give the brain time to register fullness.

7. De-stress
The holiday season is full of cheer, but can be stressful too! Stress can trigger increased eating and cravings, especially for sugary carbohydrates. Try exercise, meditation or prayer  to help detress.

8. Make Sleep a Priority
Getting enough sleep can help shave off some pounds because sleep loss is linked to changes in appetite. Lack of sleep is associated with weight gain.

9. Exercise!
Move more and eat less. Make a conscious decision to be more active every single day – take the stairs or park the car far away from the grocery store entrance. Go outside and hike through the snow!

Diet for Students During Exams

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Weight Loss Aids!

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More than half of North Americans are overweight, which is why weight loss supplements are popular. When used properly, the supplements can help people achieve their weight loss goals. Unfortunately, many people assume that they only need to take the supplements to lose weight. In reality, weight loss supplements work best when people combine them with regular exercise and a healthy diet.

Out of all supplements, meal replacement ones are the most researched. Researchers discovered that meal replacements are usually effective for one to five years. Over the course of a 10-year study, researchers found that those who consumed meal replacement supplements were 33 pounds thinner than the control groups. Although meal replacements are safe and effective, people should only consume the ones that have less sugar.

Another excellent supplement to take for weight loss is calcium. Besides improving bone health, calcium supplements can also improve the effectiveness of a weight loss regimen. A lack of calcium often leads the body to stockpile food for energy use. When people consume an adequate amount of calcium, their body has an easier time breaking down fat and burning fuel.

Fat burners can also help with the weight loss process because they contain ingredients that can decrease the size of fat cells. Studies have shown that fat burners can decrease the body weight of a moderately obese person by 4.6 percent within 12 weeks. While there are no quick fixes, fat burners and other supplements can still have a positive effect on weight loss programs.

Why Detox?

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The process of detoxification involves dietary and lifestyle changes to reduce the intake of toxins and improve elimination.  It is very important to avoid chemicals, from food or other sources, refined food, sugar, caffeine, alcohol, and tobacco to help minimize the toxin load. Drinking extra water and increasing fiber by including more fruits and vegetables in the diet are steps in the detoxification process.

There are many reasons to detoxify or cleanse our bodies – mainly to do with health, vitality, and rejuvenation – to clear symptoms, treat disease, make a lifestyle change, and sometimes to begin a weight loss program.

How’s your space? If I were to come to your house right now and take a food audit, how many temptation foods would I find? How many bags of chips, boxes of cookies or chocolate bars? How many sweet or fatty treats are in your space that could stand in the way of you achieving your health goals? Remember, if it isn’t there you can’t eat it. Set yourself up for success; make it easier not to fail by cleansing your house of all and any foods which are not going to be part of the new you and your new lifestyle.

An effective detox program can increase energy, reduce weight and eliminate subtle and mysterious chronic symptoms of non-optimum health.

What are Raspberry Ketones and how do they work?

172181_he-fitness-apps_RRD_Raspberry ketones have been on the market for a while now and they have really hit the ground (or shelves) running!  Research has shown that raspberry ketone may aid weight-loss when combined with regular exercise and a healthy, whole foods diet.

Raspberry ketone comes from red raspberries and it is the primary aroma compound of red raspberries. This aroma compound regulates adiponectin, which is a protein used by the body to regulate metabolism. Raspberry ketones cause the fat in your cells to get broken up more effectively, thus helping your body burn fat faster. Dose recommendation is 100mg per day. To compare this to eating raspberries, researchers say that in order to get the same benefit from the whole fruit, you would have to consume 90 pounds of raspberries!!!

The claims behind this product are very enticing, now to see if it can live up to all of this hype!

Obesity in America

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Source: http://www.goldenrule.com/infographics/obesity-in-america/

How does whey protein compare to soy protein?

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Some differences include:

  • Whey protein is a nutritionally complete protein. It contains bioactive ingredients, like immunoglobulins and lactoferrin, that help support the immune system.
  • Whey protein is often preferred source of protein because it is abundantly rich in branched chain amino acids.

What is Whey Protein?

  • protein_shakeWhey Protein a by-product of cheese manufacturing: supports protein synthesis and muscle development.
  • Whey products can vary in the amount lactose, minerals, fat and proteins (including lactoferrin, beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, and immunoglobulins).
  • Whey is a popular dietary protein supplement because it contains a full spectrum of essential amino acids and high concentration of branched-chain amino acids (BCAA).
  • Amino acids are the basic building blocks of proteins that are essential to human metabolism, growth and development.
  • BCAAs-leucine, isoleucine, and valine are needed for the maintenance of muscle tissue, preserving muscle stores of glycogen (a storage form of carbohydrate) and helping to prevent muscle protein breakdown during exercise.
  • BCAA are readily oxidized as an energy source during stress.

The Sugar Addiction

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New Study Uncovers Obesity-Causing Bacteria

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Weight gain has been blamed on quite a few things in the past: sugar, carbs, water, toxins, and even genetics. Many people find themselves cringing when they find out they’ve put on a little extra weight and their reflection in the mirror is looking a little more round these days. However, according to a new study conducted by the State Key Laboratory of Microbial Metabolism and School of Life Sciences and Biotechnology in Shanghai, a certain strain of bacteria may be to blame for that extra weight.

In the study, several mice were given samples of a bacteria known as Lipopolysaccharide endotoxin that originated from human volunteers. The toxin made up 35% of the bacteria in the patient’s gut. Once the sample was administered, the mice began to show signs of inflammation-like weight gain and decreased insulin resistance. When the amount of bacteria decreased, the mice lost weight and insulin resistance returned to normal. In essence, the lab results suggest that the presence of this bacteria is a contributor to obesity in humans.

These results shed new light on the causes of weight gain, possibly even opening up a new avenue for weight loss techniques and using science to target obesity. In light of this new information, weight loss techniques advocating the cleansing of certain bacteriums may soon find their way on store shelves and infomercials sooner than expected.