Yearly Archives: 2014

October 3, 2014

OIL CHANGE.

Oils

There’s no need to reach for extra-virgin olive oil every time you cook. These six healthy alternatives have the same 120 calories and 14 grams of fat per tablespoon as the “gold” standard does.

But unlike extra-virgin olive oil, some can stand up to the high heat of stir-frying, while a mere drizzle of others can transform a dish.

And because each delivers a special set of nutritional benefits, switching things up won’t just make your meals tastier, it can give you a health boost too.

Peanut
Mildly nutty peanut oil is a great choice for healthy frying, because it can be heated to a higher temperature than many other oils, foods cook faster in it and have less time to absorb the extra calories and fat.

GREAT FOR

  • Frying chicken and potatoes
  • Stir-frying veggies, tofu, and rice

Safflower
This oil may help you lose weight and control your blood sugar. And because it’s almost flavorless, safflower oil lets the other ingredients in your dish shine through.

GREAT FOR

  • Whisking into vinaigrettes
  • Brushing onto veggies or fruit before grilling

Canola
Compared with other cooking oils, canola has the lowest price and one of the lowest saturated-fat contents. Its neutral taste and medium-high smoke point means you can even use it for baking.

GREAT FOR

  • Mixing into muffin, cake, and batter (or any recipe calling for vegetable oil)
  • Sauteing veggies, chicken, onions, or garlic

Flaxseed
Most of us don’t get enough omega-3 fatty acids, which help protect brain cells and may guard against cancer. Flaxseed oil is a good source of these nutrients, but their benefits are destroyed by heat, so store bottles in the fridge and add the oil only to cold or already cooked dishes.

GREAT FOR

  • Blending into smoothies
  • Stirring into porridge

Toasted Sesame
This fragrant oil is not only packed with the powerful antioxidant vitamin E, but it may also lower blood pressure, according to recent studies. Toasted sesame oil is pricey though, so use just a little to punch up finished dishes.

GREAT FOR

  • Drizzling into soups and over steamed veggies
  • Whisking with soy sauce and vinegar to make a sauce for Asian noodles or dumplings
September 26, 2014

DON’T SAY NO TO ALL FATS.

Seeds

Banishing high-cal ingredients, such as cheese and nuts, seems a good idea for dieters. But fat takes longer to digest than protein and carbs, so it keeps you full longer.

It also adds flavor, which ups satisfaction. Sprinkle nuts or seeds over your salad or spread pesto on your sandwich. Besides whittling your waistline, you’ll also increase your nutrient intake.

Research has found that just three grams of monounsaturated fat – the amount in less than a teaspoon of olive oil – helps the body absorb more cancer-fighting lycopene, lutein, and beta-carotene.

September 19, 2014

MORE THAN JUST A QUICK RINSE.

Washed

Fresh fruits and vegetables are a dieter’s dream, but the pesticide residue on them can keep your calorie-burning machine from performing at its peak.

Pesticides may affect your thyroid’s ability to function and there’s evidence that they also harm the functioning of mitochondria, the parts of a cell that convert fuel into energy.

Government researchers say you need to scrub fresh produce for at least 30 seconds to remove the residue.

You can also minimize your exposure by purchasing organic produce, especially the kind with an edible peel, as well as organic beef and dairy products, because regular cattle feed can contain high concentrations of pesticides.

September 12, 2014

SHOULD YOU ALWAYS REMOVE CHICKEN SKIN?

Chicken

Each piece of skin contains 69 calories and six grams of fat, so it makes sense to separate it from the breast before popping it in the oven, right?

Not really. The skin locks in moisture, so you get tender, more flavourful chicken for not a lot of extra calories.

Don’t remove the skin until right before serving, and the chicken won’t need as much calorie-rich sauce, salad dressing, or mayo.

The exception, however, is if you’re making a soup or a casserole. The fat from the skin will drain into the dish, so peel it off beforehand.

September 5, 2014

OVERCOOKING PASTA COULD BE BAD FOR YOUR DIET.

Pasta

By taking that pot off the stove a little earlier, your pasta will have a satisfying bite and keep you full for hours.

Hot water breaks down the bonds between starch molecules. The longer you boil your pasta, the quicker your body converts those carbs into fuel. This sets off a rapid rise in blood sugar that is followed by a hunger-inducing plunge.

Al dente noodles take longer to digest, delivering a steady stream of energy. Go with the shortest time in the recommended range on the back of the pack, then bite into a slightly cooled strand. There should be a tiny white circle of raw pasta in the center.

The residual heat will continue to cook the noodles, so they’ll be perfectly al dente by the time you serve them.

August 29, 2014

THE HIDDEN BENEFITS OF EXERCISE – PART 2: LONG-TERM.

Pledge

In the last blog, I discussed the many benefits exercise has on both our minds and bodies – increased immunity, a healthier heart, stronger lungs and cutting the risk of diabetes – to name but a few.

After just a couple of months of regular exercise, a number of other benefits can also be seen.

Within a Few Months of Regular Exercise…
You’re getting stronger. Those eight-pound weights don’t feel quite as heavy, because your muscular endurance is starting to increase. Ten reps is no longer a struggle; you can now do 12 or 13.
You’re blasting belly fat. After four weeks of regular workouts, your body is ditching flab and gaining muscle.
You’ve got more brainpower. Working out activates growth-stimulating proteins in the brain that may help form new cells there.

Within One Year of Regular Exercise…
Working out is way easier. Your endurance and aerobic fitness can increase by up to 25 percent after eight to 12 weeks of regular training. In a year your endurance can more than double.
Your heart rate is lower. Thanks to regular workouts, your heart is pumping more efficiently. For instance, if your initial resting heart rate was 80 beats a minute, it will have dropped to 70 or lower. The less work your heart has to do, the healthier you’ll be.
You’re a fat-melting machine. Your cells are now superefficient at breaking down fat and using it as fuel, Olson says. That means you’re zapping more flab 24-7.
You’ve cut your cancer risk. In a study of more than 14,800 women, those who had the highest levels of aerobic fitness were 55 percent less likely to die from breast cancer than those who were sedentary. Women considered moderately fit had about a 33 percent lower risk of developing the disease. Exercise may also help protect against endometrial, lung, and ovarian cancer, researchers say.
You’re adding years to your life. Fitness buffs have better telomeres, the DNA that bookends our chromosomes and protects them from damage, which can slow the aging process, studies show.
You feel fantastic. Just four months of exercise is as good as prescription meds at boosting mood and reducing depression. Keep it up and not only will your life be longer, it will be happier, too!

August 22, 2014

THE HIDDEN BENEFITS OF EXERCISE – PART 1: SHORT-TERM.

Beat_Stress

The moment you head out on your run, launch into your Spinning class, or start your Pilates session, the benefits of exercise kick in.

Your heart rate increases, and blood is delivered to your muscles. You start burning calories for fuel. And you get an almost immediate mood boost.

As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research in America. Do that plus a couple of days of resistance training and you’ll not only live longer but also look younger, feel happier, have more energy, and stay slim. Ready for some inspiration for getting your move on? Then read on.

As You Work Out…
Your lungs are getting stronger. When you do cardio, your brain sends signals to them to help you breathe faster and deeper, delivering extra oxygen to your muscles.
Your motivation is at its peak. Thanks to a flood of endorphins, which trigger the classic runner’s high, you feel psyched and energized.
You’re fighting flab. During typical cardio exercise, your body taps mainly fat for fuel.

Within One Hour of Exercise…
You’re protecting yourself against colds, flu, you name it. Exercise elevates your level of immunoglobulins, which are proteins that help bolster your immune system and ward off infection. Every sweat session you do can help strengthen your immune function for about 24 hours.
You’re feeling zen. Mood-enhancing chemicals, like serotonin, dopamine, and norepinephrine, flood your brain for a couple of hours post-exercise and for up to a day if you’ve competed in an endurance event, like a marathon.
You’re blasting calories, even at rest. For every 100 calories you burn during your workout, you can expect to burn 15 calories after. If you went on a three-mile run, you would torch about 300 calories, which could mean zapping an extra 45 later.
You’re hungry. Now that you’ve burned through your energy stores, your blood sugar levels are dropping. Just how low they go depends on how much you ate or drank before your workout and how long and intensely you exercised.

Within One Day of Exercise…
You’re adding lean muscle. If you did a strength-training routine, your muscles are now starting to rebuild themselves and repair the microscopic tears that come with lifting weights. Preliminary research shows that women respond to and recover from resistance training faster than men.
Your heart is healthier. One sweat session lowers your blood pressure for up to 16 hours.
You’re a quick study. You’re super alert and focused post-exercise. That’s because a good workout increases the flow of blood and oxygen to your brain.

Within One Week of Regular Exercise…
Your risk of diabetes goes down. The more you work out, the greater your sensitivity to insulin. That, in turn, lowers your blood sugar levels, reducing your risk of type 2 diabetes.
You’re slimmer. Cutting 500 calories a day through exercise and diet will help you drop one pound a week.

Check out my next blog to find out the many long-term benefits exercise brings.

August 15, 2014

WHY TOO MUCH SALT CAN LEAVE YOU FEELING BLOATED.

salt shaker

Biologically speaking, salt attracts water in the body, so you hold onto that extra weight instead of eliminating it.

To counteract the problem you should take two steps to keep bloat at bay:

1. Keep it fresh.
Since salt is a preservative, everything that’s packaged or processed will be high in sodium. Plan on making sure that all items you choose are fresh, such as fresh fruits and veggies, whole grains, and lean protein.

If you’re really in a bind for a snack, make sure that packaged bites are low in sodium at 140mg or less. Also, choose foods high in potassium, which is a nutritional counter-balance for sodium. Foods rich in potassium include leafy greens, most ‘orange’ foods – oranges, sweet potatoes, carrots, melon – as well as bananas, tomatoes, and cruciferous veggies like cauliflower).

2. Keep hydrated.
You should drink water all day long, but kick start your morning with coffee or tea. Caffeine is both a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. Herbal teas work too, such as dandelion or fennel root for the best bloat defence.

Also keep in mind that a lot of your hydration throughout the day should come from fruits and veggies. Choose cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, cranberries – all of which contain natural diuretic properties that will also help you stay full due to their higher-fiber, high-water content.

August 8, 2014

RESISTANCE TRAINING BEFORE CARDIO INCREASES CALORIE BURN.

Slow_Weights

Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt.

Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn’t tone at all.

The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio workout such as a 20-minute run counteracts these effects and expedites your arteries’ return to normal.

Plus, strength training takes coordination and good technique, so you get more out of it if you come to it fresh.

Meanwhile, cardio is a rhythmic, low-skill activity that’s the easier of the two to do in a fatigued state.

Try the firm-then-burn routine and see how much more you get out of your workout!

August 1, 2014

TAKE A POWER WALK TO BEAT A MIDDAY SLUMP.

Vows

Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy.

Many people assume that they’ll get tired from exercise, but the opposite actually happens.

It’s unknown as to what the biological mechanism is, but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy.

Besides, that quick recharge just burned about 75 calories.