Healthy Eating Guidelines
2 AnswersMehmet Oz, MD, Cardiology, answeredEating healthy can be done even on a limited budget. Watch the video for some cheap and healthy food shopping tips.
2 AnswersJames Conroy , NASM Elite Trainer, Fitness, answered
"Stress comes from knowing what is right and doing what is wrong." -Larry Winget
If you have gone from a workout at the gym right to the drive thru of a fast food chain, then this applies to you.
If you have downed a sixer of beer (and it wasn’t even light beer!) the night before an early am workout, then this applies to you.
I use these two examples in jest to show how making poor nutritional choices can derail all your exercise effort and leave you overweight or under performing in your exercise regime. Remember the saying, "nothing tastes as good as fit feels." Yeah, that saying annoys me too but it does make a valid point. I know cupcakes, beer and cheeseburgers taste awesome but they do nothing for my bench press. What do you enjoy? Do you honestly believe it will help you achieve your health goals? If you are not working towards your health and fitness goals, then you are moving away from them and that will not make you happy right? So enjoy your bad food on cheat days in moderation but look for healthy food recipes that you will enjoy to keep you on track.
The bottom line is you can workout for hours and see absolutely no progress if you do not make a commitment to make healthy food choices as well. If you do not see any progress in the mirror or on the scale WILL YOU BE HAPPY? No of course not. If you get up at 5:00AM for a workout and you feel hung-over will that make you happy? I doubt it. So take a good look at what you are fueling yourself with and understand garbage in is garbage out. Always make the commitment to prepare your own healthy food in appropriate portions. When you take control of your nutrition you will feel satisfied that your success is under your control and that will bring you happiness.
I think the opening saying needs a follow up, happiness comes from knowing what is right and doing what is right. Enjoy.
3 AnswersCindy Gay, Nutrition & Dietetics, answered
When shopping and eating, plan a meal using the plate theory: 1/2 the plate’s fruits and vegetables, 1/4 whole grains and 1/4 lean meat or substitute. Add a glass of skim milk with each meal. When shopping, plan a list with fruits, vegetables, whole grains, lean meats or substitutes and low fat dairy. Add the other items last and in less quantity.
2 AnswersRobin Miller, Integrative Medicine, answeredThe Centers for Disease control recommend that we eat 2300 mgs of salt (sodium) or less per day. For those over 40, African Americans and those with high blood pressure the recommendation is to eat 1500 mgs or less daily. The reason for this is that increased salt intake has been associated with high blood pressure, heart attack and stroke.
Many people think that not adding salt to their food is all they need to do to maintain a low salt diet. However, it is easy to be fooled especially if you eat processed foods. Certain canned meats and soups contain large quantities of sodium. For instance, a cup of chicken bullion contains about 1100 mgs of sodium and 3 ounces of cured ham contains 837 mgs. Three ounces of Canadian bacon contains 1197 mgs of sodium.
When it comes to salt, it is important for all of us to become educated consumers. Heart disease is the number one killer of men and women in our country. This is one way we can help to decrease our risk.
Follow these guidelines to reduce your chances of eating fish that is tainted with chemical toxins:Eat wild Pacific salmon as opposed to farm-raised salmon. Limit your intake of freshwater fish (particularly fish from inland lakes), as these are more likely to be contaminated with pesticides and carcinogens such as dioxin or PCBs. Lean ocean fish - cod, flounder, haddock etc. - are least likely to be contaminated. Eat smaller, young fish, as they have had less time to accumulate toxins in their fat. Check with the Department of Public Health before eating fish from nearby waters. It may be that local industries have polluted the water and caused unusually high levels of toxins in locally caught fish. If you are a sport fisherman and you fish the same area over and over, don't eat fish that you catch. Keep in mind that nearly all fish contain trace amounts of methylmercury. The fish most likely to have the lowest level of methylmercury are salmon (usually undetectable levels), cod, cold-water tuna, farm-raised catfish, and herring. But certain seafood, particularly swordfish, mackerel, shark, and some other large predatory fish, may contain high levels of methylmercury. Fish absorb methylmercury from water and aquatic plants. Larger predatory fish also absorb mercury from their prey. Methylmercury binds tightly to the proteins in fish tissue, including muscle, and cooking does not reduce the mercury content significantly. To sum up, high levels of contaminants such as mercury, PCBs, and dioxins in our environment and waters make eating certain fish on a regular basis extremely dangerous. That fact should not be taken to mean you should avoid fish entirely. Instead, make wise choices (in general, if you rely on wild Pacific salmon, you are very safe). Fish consumption is definitely a health-promoting dietary practice; however, it makes the most sense to rely on pharmaceutical-grade fish oils to achieve your daily intake of 1,000 milligrams combined for EPA and DHA.
Find out more about this book:What the Drug Companies Won't Tell You and Your Doctor Doesn't Know: The Alternative Treatments That May Change Your Life--and the Prescriptions That Could Harm You
5 AnswersAnnette Duncan, Nutrition & Dietetics, answered
The "rule of thumb" I recommend is for the starchy food you have to be no more than 1/4 of your plate at any given meal. For example if you had a dinner of chicken, mashed potatoes and green salad I would have 1/2 of the plate full of green salad, 1/4 chicken and 1/4 mashed potatoes. This is based off of the standard sized dinner plate for general portion sizes.
2 AnswersLaura Katleman-Prue, Nutrition & Dietetics, answeredTo maintain a natural, healthy weight, we need to learn to tolerate some hunger before we eat a meal. If that's the case, how do we deal with our fear and resistance toward it? Let me clarify. When I say "hungry," I don't mean "cannibalizing your neighbor" hungry. I'm talking about the slightly uncomfortable, tummy-rumbling sensation that you feel when your stomach is empty. Many of us have forgotten what hunger even feels like, equating it with not being full anymore. That isn't hunger, it's just not feeling full.
Hunger is a good friend who's been given a bad rap. If you let it, it can help you end your weight battle for good. See whether it's possible to welcome some hunger and allow it to be there for a short time rather than sprinting to the fridge the minute you notice you're no longer full.
Find out more about this book:Skinny Thinking: Five Revolutionary Steps to Permanently Heal Your Relationship With Food, Weight, and Your Body
5 AnswersHeidi Skolnik, Sports Medicine, answered
A great way to approach mindful choices when figuring out what to eat, following are a few tips that will help you feel fuller longer:
1. Include protein at mealtime: Studies show that out of the three macronutrients (carbs, protein and fat), protein is the most satiating. So add turkey or salmon to your salad, try an egg with your cereal at breakfast and include some lean meat (2-3 oz will do it!) at dinner.
2.Focus on fiber: Foods that contain fiber also help to fill you up. There are two types of fiber: soluble and insoluble. Foods rich in soluble fiber include oats and legumes (beans), are viscous and take longer to digest. Insoluble fibers are found in whole grains, fruits and vegetables and act like a broom in your digestive system. Together both types of fiber found naturally in food, help increase feelings of fullness. Beans (legumes) lead the pack in fiber, so experiment with them at mealtime. Try a minestrone or lentil soup, a turkey chili, add some garbanzo beans to your salad, or simply make your favorite beans as a tasty side dish.
3. Fill up on fruits and vegetables: In addition to fiber, fruits and vegetables also contain water which adds volume to your meals without extra calories. For example, instead of two cups of pasta, try one cup with one cup of spinach or broccoli (and alean protein like shrimp or chicken!) —you will add volume to your meal without adding many calories. Complement all of your meals with fruits and/or vegetables. Add strawberries or blueberries to your morning cereal or with yogurt, try an apple as your side istead of pretzels at lunch and include a side salad or load up vegetables on your sandwich to make it extra filling.
4.Swap out refined grains for "whole" grains. Do you usually have a sugary cereal for breakfast? Try a whole grain one instead or try oatmeal, a whole grain waffle or whole grain toast. Do you have a sandwich for lunch? Eat whole wheat bread with at least 3 grams of fiber in each slice. Try brown rice instead of white rice. There are so many higher-fiber, whole-grain foods to choose from. Try some you may not have yet tasted like barley or quinoa.
By including protein at each meal along with higher fiber grains, vegetables and fruits you may just find you feel fuller longer!Helpful? 2 people found this helpful.
At the Canadian Center for Functional Medicine the Hunger Free Forever program is credited with the codiscovery of the natural appetite-reducing polysaccharide complex known as PolyGlycopleX (PGX). Working in cooperation with the discoverers of the glycemic index at the University of Toronto, and based upon their initial discoveries, the scientists have developed what is now known to be a completely natural water soluble nonstarch polysaccharide (fiber) complex with greater volume, viscosity, and glycemic index-lowering capabilities of any fiber ever discovered. PGX can be drunk in a glass of water before a meal, sprinkled onto any moist food, taken in capsule form with meals, or consumed as part of a meal replacement beverage. PGX allows you to eat smaller portions of food and still feel full and satisfied for much longer than if you were to consume the food alone. The effect of PGX on appetite and satiety has been demonstrated in double-blind placebo-controlled trials.
One of the remarkable effects of PGX is seen in its impact upon insulin sensitivity and blood sugar control. Double-blind studies have demonstrated that PGX substantially improves insulin sensitivity in insulin-resistant subjects. In a study presented at the American Diabetes Association, a three-week administration of PGX was accompanied by a 50 percent reduction in after-meal insulin levels and a 40 percent improvement in insulin sensitivity along with a highly significant decrease in after-meal blood sugars.
PGX has also been studied at the Glycemic Index Laboratories, whose directors are affiliated with the University of Toronto, where researchers have found that when added to foods or beverages, PGX greatly reduced their glycemic index. The effect of PGX is far superior to that of any other soluble fibers, including beta glucan from oats. This means that any food taken in conjunction with PGX will have a substantially lower glycemic impact.
Find out more about this book:Hunger Free Forever: The New Science of Appetite Control
According to the third National Health and Nutrition Examination Survey, which studied eating habits among 15,000 American adults, one third of the average diet in this country is made up of unhealthy foods, including potato chips, crackers, salted snack foods, candy, gum, fried fast food, and soft drinks. These items offer little in terms of protein, fiber, vitamins, or minerals. What they do offer is lots of "empty calories" in the form of sugar, white flour, and fat. They fill you up with extra calories and leave you with little interest in the foods that give your body a fighting chance to prevent heart disease, cancer, and other diseases.
Find out more about this book:Hunger Free Forever: The New Science of Appetite Control