The painless way to lose a stone by Valentine's Day. Are you feeling flabby after too much festive cheer? Don't despair - slimming gain needn't mean pain. Making tiny tweaks to your daily routine can make a huge difference to your waistline. If you lose two pounds a week for the next seven weeks, you could lose a stone by Valentine's Day. Nutritionist and broadcaster AMANDA HAMILTON (left) has come up with some easy and painless ways to shed those pounds.. Swap white bread for wholemeal: The calorie count is the same, but white bread has much less fibre so you'll feel hungrier much more quickly. Lose the top of your sandwich: The sandwich has become the ubiquitous lunch on the go. But use just one slice of bread instead of two.. The result is a 1. Cut the bacon: If nothing but a bacon sandwich will do on a Sunday morning, swap streaky bacon for lean back bacon with the fatty rind cut off and you'll save yourself 2. Grill rather than fry for extra calorie savings. Tweet what you eat: It's the new way to keep a food diary. If you have to note it down, chances are you'll pay more attention to the quantity and quality of what you eat. Ditch the side orders: If you are having a curry, swap the side order of naan bread, which can contain a whopping 4. Swap creme fraiche for fromage frais: Cr. Fromage frais has only 2. Don't skip breakfast: Research shows us time and time again that skipping breakfast can lead to weight gain, not weight loss. You are more likely to crave quick sugars such as cakes, muffins and buttery toast if you skip breakfast. Stay hydrated: Being thirsty can often be mistaken for feeling hungry. Sipping water between meals is ideal. Around 1. 5 to two litres a day is a minimum for an average- sized person. Cut down on alcohol: If you're out for the night but want to stay healthy then order tonic with cordial, or an alcohol- free grape juice as a tasty, guilt- free drink. Alcohol- free beers are becoming increasingly popular and are available in most bars. Some have as little as 2. Cut out sugar in your tea: Five cups of sugary tea can add up to almost 5. Try to break the sweet habit altogether rather than swap for sweeteners, since researchers now believe sweeteners may make the body crave extra food. Take it cheesy: Cheese is very high in calories so use only as a topping. Think shavings of parmesan on a healthy salad rather than macaroni cheese. Apr 12, 2012 A Vegan Diet is Not Healthy. A resurgent outbreak of a new strain of avian influenza that can be lethal for humans underscores the need for robust and rapid detection and response systems at. Eat fruit, don't drink it: A small 2. A few glasses really adds up but won't fill you. You're better off eating the fruit. Wine o'clock anyone? It's the treat that takes the edge off a difficult day, but it does pile on the pounds, especially when you're pouring home measures. Swap a 2. 50ml glass for a 1. Stick to dark chocolate: If you need some chocolate (which is simply the case sometimes!) then stick to dark as most people need less of it to feel satisfied and it is only 6. Hot chocolate is no better either. A large serving topped off with cream could come in at an eye- watering 5. Watch your smoothies: Be careful with shop- bought smoothies which can contain around 3. Use them as a meal, not a drink. Even better, make your own with skimmed milk, berries and half a banana to halve the calories. Eat eggs in the morning: They trigger a hormone that suppresses hunger pangs in the brain and you'll eat less for the rest of the day. Get your oats: Swap refined cereals in a box for a bag of porridge oats. Eating bulky and higher fibre foods increases the volume of food without adding calories, so you feel fuller for longer. Don't despair: You might be disheartened when the running or step machine tells you you've burnt 8. After all, it doesn't even add up to a skinny cappuccino. But you burn fat even after exercise because you use carbohydrate fuel during the exercise which takes time to replace. Take the stairs, not the lift: If you take the stairs, or get off the bus one stop early and are generally more active without actually working out, you could burn around an extra 2. If you don't eat more to compensate for the extra movement, you could lose at least a stone in 1. Eat more meals: Eat five mini- meals rather than three larger meals a day - and never skip meals. Now that's a cheap way to lose weight - the BREATH DIET that takes just five minutes a day. Miki Ryosuke says he lost two stone in seven weeks on the Long Breath Diet. There's a growing movement of surgery centers and specialists that list their prices and don't take insurance. Blood Glucose Testing Paleo for the active person needs more that just reading books and sticking to the basics. If you go too long without food your body will try to conserve more fat from what you eat. Watch the coffee: Black coffee contains only about 1. Don't be afraid to ask for half the milk - spell it out: . So, put simply, eating more slowly can make you feel fuller with less food. Chewing well also helps to prevent digestive complaints so you'll beat the bloat too. Sleep more: If you are tired you are far more likely to prop up energy with sugary snacks. Know your onions: An onion a day boosts the function of your liver - which is your main fat- burning organ. Don't be tempted: Polishing off the food on kids' plates is a fasttrack to weight gain. Have a large bottle of washing liquid handy to squeeze over the plates when you clear up so you won't be tempted! Visit www. amandahamiltonweightloss. Amanda's 2. 8- day Real Results weight loss programme, which has an average weight loss of 1. There's a one- off fee of just. Today we are the market leader and one of the largest independent transporters and. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. How to Treat High Blood Pressure with Diet. High blood pressure ranks as the #1 risk factor for death and disability in the world. Previously, I showed how a plant- based diet may prevent high blood pressure. But what if we already have it? We talked for a bit about different Korean Diet Trends, and mentioned a few people in the Kpop industry that have rather interesting diet stories. Energy Efficient Windows. When trying to reduce your home The American Heart Association, the American College of Cardiology, and the. Commonly people will end up on three drugs, though researchers are experimenting with four at a time, and some people end up on five. Why not just jump straight to the drugs? Less than half of patients stick with even the first- line drugs, perhaps due to the adverse effects such as erectile dysfunction, fatigue, and muscle cramps. They recommend to control one. It emphasizes fruits and vegetables and low- fat dairy, but just a reduction in meat. In fact, you can take vegetarians, give them meat, and watch their blood pressures go right up. I? Populations eating traditional whole food plant- based diets. Like in rural China, about 1. Or rural Africa, where the elderly have perfect blood pressure as opposed to hypertension. In the Western world, as the American Heart Association has pointed out, the only folks really getting down that low are the strict vegetarians, coming out about 1. So, when they created the DASH diet, were they just not aware of this landmark research, done by Harvard? The Chair of the Design Committee who. In fact, the DASH diet was explicitly designed with the #1 goal of capturing the blood pressure- lowering benefits of a vegetarian diet, yet containing enough animal products to make it palatable to the general public. In fact, Sacks found that the more dairy the lactovegetarians ate, the higher their blood pressures. But they had to make the diet acceptable. Research has since shown that it. Vegetarian diets in general confer protection against cardiovascular diseases, some cancers and death, but completely plant- based diets, vegan diets, seem to offer additional protection for obesity, hypertension, type 2 diabetes, and heart disease mortality. Based on a study of 8. If, however, you. Ground flaxseeds, a few tablespoons a day, induced one of the most potent antihypertensive effects ever achieved by a dietary intervention, two to three. Sounds like my kind of medicine, but it. Red wine may help, but only if the alcohol has been taken out. Raw vegetables or cooked? And the answer is both, though raw may work better. Beans, split peas, chickpeas, and lentils may help a little. Maybe they should have taken direction from the California Raisin Marketing Board, which came out with this study showing raisins can reduce blood pressure. This is just an approximation. Paleo for The Active Person. If you're new here, check out our meal plan, our fitness plan, and our ebooks to help you get started with Paleo. Thanks for visiting! I talked to a guy recently who told me he’d tried eating Paleo and failed. At first I thought, “He just can’t resist the temptation of donuts for breakfast and bread for lunch.” And then I let him plead his case, and it went something like this: when he gave Paleo a shot, he found he didn’t have the energy he needed throughout the day. He was super tired, lethargic and couldn’t get through his workouts. I’m sometimes too quick to judge. I think a lot of athlete- type people try the Paleo diet, hoping it will improve their performance and help them tone up a bit. They start out the diet having read Cordain’s book, The Paleo Diet, so they’re eating nothing but lean meat, a few of their favorite vegetables, some fruit, and a little dab of olive oil here and there. After a week or so into the diet, they go to the gym after a breakfast of grilled chicken and steamed broccoli and feel a bit light- headed during their second set of dead lifts (or whatever torture their Crossfit gym has planned for them that day). Throughout the workout, their blood sugar plummets, as well as their performance and their motivation to keep eating Paleo. They crawl out of the gym close to passing out and stop at Mc. Donald’s for second breakfast, vowing to give up Paleo forever. It doesn’t have to be like that. If you’re an active person (and. For myself, I’ve figured out that I MUST have a dense source of carbs in the morning. I can’t just have eggs and meat and some leafy vegetables or 4. I’m hungry and low blood sugar. And if you start your day out with a blood sugar crash, you’re not doing anything good for your energy for the rest of the day, your sleep patterns or your weight loss goals. So let me explain some things about carbohydrates to see if we can keep you on the Paleo diet AND keep you feeling energetic all day. First, what is a carb? Even people who seem really well- versed in nutrition don’t know the answer to this question, so don’t think you’re an idiot if you don’t know exactly what that ubiquitously marketed little structure is. A carbohydrate is a chemical structure that contains carbon, oxygen and hydrogen, which together create simple sugars like glucose and fructose. Those simple sugars, if they’re so inclined, can then come together to form more complex carbohydrates like disaccharides (lactose), starch or fiber. Sugars, starches and fiber are found in abundance in things like table sugar, honey, fruit, vegetables (all of them), grains and beans. We’re used to eating a LOT of carbs in the U. S. Our bodies use the carbohydrates for immediate energy, and if they’re not used up, they get stored as fat. When we start eating fewer carbohydrates and more fat like we do on the Paleo diet, our bodies become better at using dietary fat (fat from meat, avocados, coconut milk and oil, olive oil, nuts, etc.) more immediately for energy instead of the carbs. While we can become very good at using dietary fat (especially medium chain fatty acids like coconut milk) as fuel, some people are going to be better at it than others, no matter how hard they work at it. It has to do with genetics and how much you’ve wrecked your metabolism over the years of eating a Standard American Diet. What you need to do is figure out what kind of person you are. Are you someone who needs an abundance of carbs? Or can you perform well with low carbs and tons of dietary fat? To figure this out, start the diet out pretty strictly, taking out all grains, legumes and refined sugars. After your detox is over (could be a few days or up to a month – you’ll know when it’s over), assess how you feel throughout the day. If you’re bonking or needing naps, feeling grumpy, lightheaded, getting headaches or your athletic performance is waning, THEN start adding more carbohydrates to see how you do. If you’re using Paleo Plan for meal planning, this might mean adding things to your grocery list every week, but it shouldn’t be too hard. Below there are some suggestions on what to eat. Which Carbs Are Paleo? You obviously are limited in your options for carbs, since the Paleo diet frowns upon grains, refined sugar and beans. You can only eat so much kale, broccoli and other veggies in a day, and they only provide minimal carbs, anyway. You want to go for the starchy veggies like sweet potatoes, squash, and if you’re like me, tapioca. They’re different, in that sweet potatoes have no anti- nutrients in them, but potatoes do. Sweet potatoes also have a LOT of nutrients in them, while potatoes have very few.)Most fruit provides more carbohydrates than leafy and crunchy veggies, so eat more of it, too. If you’re super active, especially if you’re an endurance athlete, add more honey if you just can’t get enough quick energy from sweet potatoes and fruit. Or if your stomach can’t deal with digesting it during long workouts or races. As for juice, I recommend freshly juiced juice – not commercial, pasteurized, devoid- of- nutrients juice. Smoothies are a good way to get more carbohydrates in, since you can pack them full of frozen or fresh fruit. If you’re a normal American, you will have little idea about how to add some of these things to your daily menu. The only time people normally eat sweet potatoes is on Thanksgiving when they’re smothered in maple syrup and marshmallows, right? Here are some suggestions: Sweet potatoes. Cut them up into square inch cubes and boil them for 2. Keep them in the fridge and add them to egg scrambles, chicken salad, or just pour some coconut milk and cinnamon on them. I bake sweet potatoes wrapped in aluminum foil in a pan (to catch drippings) for about an hour at 4. The longer you bake them, the softer and sweeter they are. Let them cool and you can keep them in the fridge for up to 5 days in the aluminum foil in the pan. Then I just scoop some out for snacks and add coconut milk and cinnamon. You could sprinkle some roasted nuts or dried fruit into the mix, too. Cut some sweet potatoes up into thin slices and lay them out on a baking sheet. Drizzle with a little olive oil (or not), and sprinkle some rosemary, pepper and salt on top. Bake on 4. 00 for about 4. You’ll want to flip them halfway through to let them bake more evenly. They shrink down quite a bit, so if you’re serving these to a large group of people, make a lot! Sometimes I grate up a part of a sweet potato (in my case, it’s usually about half a cup) and stick it in with my egg and veggie scramble in the morning. Because it’s grated, it cooks up in the same amount of time as the other vegetables. The sweetness of the sweet potatoes adds another layer of flavor to my breakfast. Squash. 1. You can use it how you’d use pasta. Cut a squash in half, put each side face down in a half inch of water on a baking pan and bake for 3. Scoop out the goodness and serve it with hearty, meaty marinara sauces, or add it to stir fried meals. You can always make a sweet treat out of it by adding cinnamon and a bit of honey, some nuts, and dried fruit if you want. You can cut it into small squares and saute them in a pan with some coconut oil or olive oil and eat them as a side to salmon or chicken. Cooked like that, they’re also amazing in Thai curries because they soak up so much of the flavor. Tapioca. Tapioca is something that I have incorporated into my Paleo diet, even though I know it contains almost no vitamins or minerals. Cordain doesn’t love tapioca, as far as I can tell, but my digestion can only handle so much squash and sweet potatoes and fruit for some reason doesn’t fill me up like tapioca does. It’s a dense source of carbohydrates, and for my active lifestyle, it’s become pretty crucial. You decide for yourself whether you want it in your diet. You can make tapioca crepes to serve with your morning omelet, your afternoon chicken stir fry or your evening salmon fillet, but you can also use the flour to make any bready thing your heart desires. See my post on tapioca and its uses here. Sometimes I will even cook some fruit and coconut milk in a little pot and add a bit of tapioca flour to make it taste more like pie filling – gooey. These are just things that I do, so please, please add to the list in the comments below. If you’re an active person and you need more carbs, let us know what you’ve figured out. Know that it is a fine line to walk with carbohydrates if you’re an active person who is trying to lose weight. Too many carbs will put weight on you, but not enough carbs can put your body into starvation mode, keeping weight on you. You need to find the balance that will keep you losing weight, maintaining weight, or whatever your weight goals are. If you’re interested in how many grams of carbs per day you need, I can’t give you an answer to that here because it’s so very dependent on your size, your activity level and your weight loss goals. If you want help with that, I’m available for individual consults. And if you want more detailed information on this topic, Loren Cordain’s book, The Paleo Diet for Athletesis a fantastic resource, especially for endurance athletes. Keep tweaking this diet to make it your own, and good luck! Posted on. June 7, 2. Neely. This entry was posted in Paleo Tips and Tricks and tagged athlete, carbohydrates, energy, paleo plan, the paleo diet. Share it. Sign up for our Newsletter. Keep up to date with Paleo Plan news, recipes, and blog posts.
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