Health tips of the week 3

See week 2 here.

Just some more tidbits on healthy eating and effective but healthy weight loss.



Lifestyle tips of the week:

- Eat fish once a week. Unless your full vegetarian or vegan (I'm a pescetarian... meaning I don't eat meat but I do eat fish) you should try to incorporate fish into your diet once a week. DHA and EPA are essential amino acids your brain needs to function that can be found in fish oils. Don't eat fish? Take a fish oil supplement every day instead, but make sure it includes DHA and EPA. Besides being a great source of protein, many healthy fish and seafood provides crucial Omega-3 and fatty acids. When you eat fish... try to stick to the smaller fish because larger species tend to have higher levels of mercury in them (Swordfish, some tuna). Okay to eat once in a while, but not too often. Salmon is one of my personal favorites, but because it is a meatier and fattier fish, stick with a smaller portion than you would of a fish like cod or tilapia. Whiter and lighter fishes can be eaten in much larger portions because they have less fat content. For information about sustainable seafoods and making better choices on food from the ocean for both your health and the environment, check out seafoodwatch.org, or download the free Monterey Bay Aquarium "Seafood Watch" app on your phone. Just type in any kind of seafood you like and it will tell you the best, good alternative, and options that you should avoid. Perfect for the environmentally and healthfully conscious person :)

- Avoid "Creepy Calories". These are the types of calorie killers that you'll forget to "count" if you are adding up calories or trying to watch what you eat. Try to cut them out, or at least cut them down if you're trying to lose weight. These include salad dressings, sauces, and gravies. Try a healthier alternative (ie; oil and vinegar dressing over ranch, or marinara over alfredo). Fried foods pack on the calories (a no brainer) but probably even more than you think. A large onion, by itself is around 30 calories, but deep fried, into a famous "bloomin' onion", it's over 1200 calories. Big difference right? Peanut butter and other nuts are also calorie creepers because they are most definitely healthy for you, so people think they can eat as much as they want with no consequence. These healthy fats can get out of control if eaten in large quantities. Stick to the serving size suggested. 2 tablespoons of peanut butter (actual tablespoons.. not heaping overflowing tablespoons.. have around 200 calories, and 16 g of fat. Also 8 g of protein, but not the best option for those trying to lose weight. Try a small handful of nuts (almonds, pistachios, peanuts) as a 2 hour snack, paired with a piece of fruit or veggie to get in your protein, but keep it to a filling, lower calorie option. 

- Satisfy your tastebuds. If you're trying to lose weight, appreciate and savor everything that you eat, or else your eating is really in vain. Savor the first 3 bites of whatever you eat... whether it be a slice of greasy pizza you're splurging on or an apple, but chew slowly and a lot more than you think you should. The more you chew, the more satisfied you will be with your food, making the calories and fat and everything that comes with it actually worth it. Also, by savoring the "healthy" alternative of a snack you chose... (like that apple over the pizza), you may actually appreciate and savor the flavor and taste of the apple enough to actually get over your craving for the pizza. Probably not the first time you do it... but if you make it a habit to grab the apple from the fridge instead of the leftover pizza, (and fully replace having pizza around with fresh fruit), you won't have the craving for something bad. Not to say you need to cut OUT on the foods you love the most... just cut down on them, and when you do eat them... appreciate every bite so it's worth it.

- Replace your junk food with healthier options. The reason you find yourself always going for the bag of chips is because that's what's available in your house. Stop buying unhealthy foods and replace them with better options. If you open the fridge and what all you see is fruits and veggies, that's what you're forced to eat. After 3 days of eating healthier options you will loose the cravings for sweets and junk. Healthier foods are a premium fuel for your body, by providing antioxidants and keeping your whole inner system working it's best. Processed foods cause problems for your health in the long run (including but not limited to cancer, high blood sugar, diabetes, fat storage, and addiction to them, etc.) so try your best to avoid them by making healthier lifestyle habits now and choosing the better fuel source to keep your body running.

- Pump up the fiber. Fiber slows down the absorption of sugars, so gram for gram, equal amounts of fiber taken in with the same amount of sugar will cancel each other out. Fiber also aids in GI tract health/digestion and reduces hunger. Men should get 30 g per day, women should get about 25 g. If you're on fiber pills or supplements try to get them from natural sources instead like brown rice/whole grains (insoluble), or rye/barley/oats, fruits, vegetables, and legumes which are all soluble. The difference between insoluble and soluble is that the fibers that are soluble in water will also help bind cholesterol in addition to other health benefits and advantages. Cereals are only good if they provide at least 5g of fiber per serving.. otherwise skip the bran and make a switch to raw oats instead.

- Eat food in it's most natural state. When deciding on what is the healthier option for you, just think, "which is in a more natural state", in other words, how can I eat this food without it being modified or processed from the way in which it was grown. The best way to think of this (without offending people about their religious beliefs, or lack of them) is to eat foods closest to the form in which G-d created them. If you're anti-religion but pro-evolution, just think of how food sources evolved naturally without human interference.

Snack ideas of the week:

(Remember... eat every 2-3 hours and choose low sugar options to keep your blood sugar levels even throughout the day. High amounts of sugar spike your insulin levels, causing high raises and quick drops in blood sugar, followed by the storage of glycogen into fat... yuck!)

- Rice with additions. Brown rice or wild rice is better for you, but if you insist on eating your white rice, at least make it a better option by adding fried eggs (protein), beans (fiber and protein), and or vegetables (antioxidants, vitamins).

- Frozen yogurt covered berries. Cover your favorite berries and grapes with low-fat yogurt and pop them in the freezer. Instant treat that is not only made from natural sugars but gives you a kick of protein too!

- Dark chocolate covered banana. Put your freezer to use for this snack too..... drizzle a banana in melted dark chocolate and pop it in the freezer to get it to harden. For banana chips, slice up the banana first before dipping in chocolate. Because dark chocolate has less sugar in it, it's better for you than milk chocolate. 

- Baked potato and plain yogurt. Plain white potatoes are not your best option (sweet potatoes are better) but a plain baked potato has plenty of fiber, and a large one that weighs about a pound is just enough to fully fill you up and satisfy you at only 250 calories. Add some plain non-fat yogurt (which tastes just like sour cream) and you have some added protein, and no need for any other toppings (except for maybe healthy veggies like broccoli, or mashed cauliflower or turnips, yum!). Try to eat your potato without mashing it up... the more you mash it up, the less fiber you're getting in your meal and also eat the skin for added fiber. 

- Pair your snack with some tea. Black and green teas lower your cholesterol levels by protecting your blood vessels from the bad cholesterols. Great option for individuals with high cholesterol.

* Remember to ask yourself when you eat something, if and how fast it will raise your blood sugar. Fast spikes lead to light-headedness and immediate fat-storage. Foods with a higher glycemic index means that food will raise your blood sugar quicker than one with a low glycemic index. Try lower GI foods (fruits and veggies) that will prolong the accessibility to your blood sugar, so that if you need that energy it will be available for you to use it when you need it.

*Also remember the value of protein. Without it, your body will eat away at its own muscles, and gain fat in its place. When it comes to the best, most effective fuels for your body and the level of satiety (how filled up you feel after eating), Protein is the best, Carbs are in the middle and Fats are the worst. By counting calories alone and not making an effort to consume enough protein, you'll fill yourself with carbs that are not filling enough leaving you hungry and miserable so when you finally get back to your desired weight and quit your diet, you'll gain it all back by overindulging in excess amounts of carbs that make you feel full. Stick with protein as a sole option for snacks and meals because it's the most effective at filling you up with a smaller quantity and keeping your body energized all day long. Try to get half your body weight in grams of protein per day. (If you're a vegetarian or find it hard to get enough protein, try whey or soy protein powder, at 30 g a scoop you can add this to just about anything).