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Table of Contents
Letter from the Editor
The months and days just roll by, don't they? Of course that is a good thing right now, because we are getting closer to warmer weather. Well, we can hope anyway.
More than likely, you have made a New Year's Resolution or two. Success in this is based on many things. One would be sharing some of them with someone else who can motivate you and encourage you to succeed. One of my resolutions was to exercise on the treadmill for 30 minutes 4-5 days a week. So far, I have been doing well on achieving that goal; not perfect, but good. Realize that even if you do not meet your goal perfectly you are still further ahead than if you wouldn't have even made a goal. Another resolution was to play 4 new songs each week. So far I have been doing well, not perfect, but each week I get better at the piano. You need to know that I do not play the piano, but have a desire to increase my skills in this area.
So, don't give up. Make a New Year's resolution your goal, not someone else's, and your success will increase. Good luck. YOU CAN DO IT.
Congratulations to one of our IR patients who got serious and lost 19 lbs. Way to go!
-- Carol
ASSIGNMENT FOR CLASS: February 7th at 7pm. Bring your dinner plate. Hope to see you Wednesday.
Surprising Ways to Stay Healthy and Control Your Weight
- Spice up your morning eggs
Cayenne and other forms of red pepper contain capsaicin, a substance that suppresses appetite signals, increases metabolism and decreases the desire for food later in the day. In addition, eggs are high in protein which tends to induce feelings of fullness. (Two eggs a week should be okay, as they are high in cholesterol).
- Consume fiber early in the day
Fiber increases levels of appetite suppressing signals in the small intestine. Eating fiber early in the day makes people less hungry in the afternoon-the time when most of us tend to eat snacks and other calorie dense foods. Consume about 30 grams of fiber daily in the form of high fiber cereals, fruits and vegetables and 100% whole grains.
- Eat nuts
The monosaturated fat in nuts stimulates the production of cholecystokinin (CCK), a chemical messenger that slows the rate at which the stomach empties and reduces appetite without putting your body into a starvation mode-that is, the point at which it starts conserving calories, rather than burning them. Before lunch and or dinner have about 6 walnuts, 12 almonds or 12 hazelnuts.
- Turn up the thermostat
One reason that people tend to eat more during the cold months is that cold temperatures stimulate appetite. Also, people with naturally low body temperatures tend to have a slower metabolism and are more prone to weight gain. Staying warm may be a natural form of appetite control, particularly if you increase body temperature with exercise. Every one degree increase in body temperature increases metabolism by 14%. Taken from Bottom Line Health.
What Type of Taster Are You?
Everyone likes some foods more than others, but genetic factors also determine whether we eat-or avoid-the foods that play a key role in weight management.
Supertasters tend to avoid fruits and vegetables because these foods may taste very bitter to them. Low intake of produce may put these people at greater risk for certain diseases and colon polyps. To ensure adequate nutritional intake, supertasters should take a daily multivitamin.
Undertasters, on the other hand, often eat too many sweets because they require a lot of sweet foods to feel satisfied. Therefore, undertasters should carefully monitor their intake of sweets.
To determine your type...
Mix a 1 gram sized pack of saccharin (Sweet'N Low) in 2/3 cup of water, then sip. If it tastes mostly bitter, you're probably a superetaster. If the taste seems more sweet than bitter, you're probably an undertaster. (Let me know what you are-this info is also from Bottom Line Health).
Little Known Facts
- Sugar will give you an energy boost, but it is an artificial boost characterized by a dramatic rise in blood sugar. When this happens, your balancing mechanism, insulin, is released through the pancreas to compensate for the sudden sugar rush. Your blood sugar is on a bit of a roller coaster which often leaves you feeling tired and drowsy within 30 minutes.
- Depression and fatigue are believed to be tied to the rise and fall of blood sugar. Since sugar essentially steals from your energy reserve and gives you a quick lift, it's fitting to assume that on its way down, it has the ability to alter your mood.
- According to a study, 50% of people surveyed reported improvements in their moods within a week of eliminating sugar from their diet. A reasonable amount of sugar in your diet is no more than 10% of your daily calories. Many people are upward of 20% with hidden sugars being the culprit in many processed foods. If you crave something sweet, grab a piece of fruit. Fruit has fructose and takes your blood sugar for less of a ride than its friend glucose.
- The average American consumes the equivalent of 53 heaping teaspoons of sugar every day. (Check this out for yourself-look at the label. Divide sugar grams by 4 and that equals the # of teaspoons of sugar in the product).
FYI
- Lean on labels for foods was recently expanded to include packaged foods like sandwiches, egg rolls and pizza. The labeling change was proposed by Nestle, the world's largest food company. Buyer BEWARE.
- Spending more time around the family dinner table and less time in front of the TV can help prevent weight gain. Among 8,000 children followed from kindergarten to third grade, those who watched the TV more than 1 hour each day had the greatest risk of becoming overweight. The more meals children ate each week with their families at home, the more likely they were to be a normal weight.
- The percentage of Americans who are dieting is at its lowest in at least 16 years even though the majority of people would like to lose 20 lbs.
- Americans who have made a New Year's resolution to lose weight should start thinking about more than what they eat-they ought to also think about what are they drinking. Most people do not count the calories they drink, yet they get a huge amount from beverages. Remember that diet drinks for some unknown reason have been found to keep you from losing as much weight as you would like.
Nifty Diftys
- One of the best things about winter is the deep warming feeling you get from having a warm and hearty bowl of soup after coming in from the cold.
- For your diet, find things that you like to eat and that are healthy and find ways to eat them more often.
- The easy way to eat fewer calories is to eat smaller portions.
- If you find that you are still hungry, add more vegetables.
- Get a pedometer and chart the number of steps that you take every day. Remember that 10,000 steps each day is our goal.
- In order to avoid getting sick this winter, wash those hands with soap and water for 20 seconds.
- Drinking milk and consuming dairy products may help lower blood pressure provided that the diet is low in saturated fats.
- There is no risk free level of exposure to secondhand smoke.
- Most adults will get 2-4 colds a year. Children on the other hand will get 6-10.
- Lack of water is the #1 cause of daytime fatigue. Drink 6-8 glasses of water each day.
- Nearly 100% of dieters in a recent study shut down midnight hunger pains after drinking a glass of water.
- Cola will dissolve a t-bone steak in 2 days and will also remove car battery corrosion. Wow!
What is Your Secret to Staying Healthy?
Send in your answers to ladlecarol@yahoo.com.
One woman learned to knit and said that it had been a big help for her waistline. In the winter she found it easy to veg out in front of the TV and snack mindlessly. Now she knits to keep her hands busy with something other than food and she winds up with some great gifts for others.
Have a great month and Happy Valentine's Day.
-- Carol
Don't forget to tell a friend about Once Upon a Thigh!
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