Expert fitness tips for a healthy, effective summer slim-down

While children long for the lazy carefree days of summer, many adults view the season as a reason to be active and get healthy. Whether it's to look good for an upcoming beach vacation or simply to have the energy to enjoy the season to the fullest, setting health goals is a great first step.

Sticking to those aspirations doesn’t have to be difficult or stressful. Just follow a few expert tips and you’ll look and feel great in no time.

Leading fitness expert and celebrity yoga and Pilates instructor Kristin McGee has partnered with CalNaturale Svelte to help busy adults maintain overall health and wellness. Her top tips for an effective yet healthy summer slim-down include:

Go outdoors
The weather is nice, so why not take your workout routine outdoors? So many outdoor activities are natural calorie-burners, plus they’re a lot of fun. Ride bikes on the weekend, run around and play tag with your kids, or play fetch with the dog. Infuse your social activities with fitness, too. For example, finish a date night with a romantic walk outside, or have friends over for an outdoor barbecue and dance party.

Lighten meals
Light foods pair well with warmer weather, so take a fresh approach to meal time. Visit your local farmers market to pick up fresh, seasonal food and get creative in the kitchen. Incorporate water-based fruits like watermelon, cantaloupe, honeydew and pineapple into meals. For dessert, freeze grapes for a sweet treat after dinner.

Snack well
Look for snacks and drink options made from pure and simple ingredients. CalNaturale Svelte is a premium protein shake that can serve as a delicious meal replacement. This dairy- and gluten-free shake is also perfect as a pre- and post-workout drink or an anytime on-the-go snack. Each tasty flavor helps control hunger and provides vital nutrients for sustained energy, important for keeping up with the bustle of summer to-do’s.

Drink up
Stay hydrated by stocking the fridge with healthy drink options. A big pitcher of cold water with slices of strawberries, cucumbers and lime is a refreshing drink that’s readily available. This low-calorie drink quenches on even the hottest days.

Rise and shine
Get some fresh air first thing in the morning; it will keep you energized all day long. Take a quick walk or practice yoga outside – try it during sunrise for a great way to start your day. You’ll be surprised with how cheery and upbeat you’ll feel.

Green your thumb
Gardening is a great way to enjoy the warm weather, plus you burn calories without even knowing it. Try planting your own herb garden. It’s a simple activity you can even do with your kids. Plus, you will have quick access to fresh herbs when you want to add a healthy flavor boost to your dishes.

Try new activities
Warm weather is the perfect time to try something new. Take tennis or golf lessons, or meet friends on a weekly basis to play a different sport. Hit the sand with the family and try some beach body Pilates; do a few crunches on your towel, try some planks in the sand, and even some crab walks. Don’t forget sunscreen and sunglasses to protect your skin and eyes.

For more healthy tips and information from McGee, visit www.sveltebrand.com.

Source  http://www.jsonline.com/sponsoredarticles/health-wellness/expert-fitness-tips-for-a-healthy-effective-summer-slimdown8077420101-207233111.html

Tips on how to avoid overeating during your family’s holiday feast

Cranberry sauce, sweet potatoes, turkey, mashed potatoes, green bean casserole — with Thanksgiving right around the corner, people watching their waistlines are hoping to keep them in check during the holidays.

Thomas Lemke, a registered dietitian and licensed with Intergris Bass Baptist Health Center, said stopping overeating begins in the morning.

“My basic recommendation is always start with breakfast,” he said. “I recommend you always eat breakfast on the day of a holiday. People who eat breakfast tend to be lighter overall because they don’t tend to overeat later in the day.”

Pamela Baggett, a registered dietitian and licensed dietitian with St. Mary’s Regional Medical Center, added skipping breakfast can lead to loss of self-control.

“What we need to think about is not skipping breakfast because by lunch I will be so ravenous that I have no self-control,” she said.

With many people hitting the road to visit friends and family during the holiday season, several end up arriving famished, Lamke said.

“If you are traveling for a holiday, try to eat something before you show up for the festivities,” he said. “It can be something small like a salad or carrots. Having something on your stomach can lessen the desire to eat as much when the smell of the turkey cooking hits your nose.”

If people are participating in providing food for the festivities, they can bring a favorite food they safely can eat a lot of.

“I tell my diabetics, ‘take something you can have a whole bunch of, a vegetable plate or a sugar-free Jell-O. Take something you can fill up on,’” Baggett said.

Lemke suggested bringing a healthy alternative to potluck holiday meals.

“If it is a potluck, bring a fruit tray or veggie tray, so if you have the munchies throughout the day, it is something you can default to throughout the day,” he said. “You can get some tomatoes and carrot sticks, maybe dipped them in some ranch, rather than keep going back to the dessert table.”

If you are participating in a strict diet and going to someone’s home to celebrate Thanksgiving, let the host know your restrictions beforehand, Baggett said.

“If I am on a strict diet for whatever reason and I am going to someone’s house, I need to let them know,” she said. “I can’t have salty dishes, I can’t have a lot of fat ... whatever my restrictions are.”

Portion control also is an important tool to help keep food consumption in check.

“My No. 1 recommendation for portion control when eating family-style is to go through the line once., Lemke said. “Don’t keep coming back all day long. If you want to pile your plate really high, that is fine, but limit it to what you can eat in one sitting. Once you eat that, you are done until the next meal.”

While eating, Baggett said slowing down can help your body realize when it truly is full, a process that can can take up to 20 minutes.

“Slow down. Eat slower. Put your fork down between bites,” she said.

She added limiting your eating to one plate only can help reduce overeating.

“Realize Thanksgiving is one meal, not a four-day holiday,” she said. “I am going to do one plate and pick what I like the best. Maybe I can do without the bread but love dressing, so I may just eat the dressing.”

Lemke also recommended choosing only one favorite dessert for the holiday.

“People tend to want to take a little bit of grandma’s cheesecake, Aunt Ethel’s pumpkin pie and Aunt Betty’s gingerbread cookies. Pick one dessert,” he said. “If your favorite dessert is Aunt Betty’s gingerbread cookies, eat them. When you are finished with the cookies, don’t go on to something else.

“Don’t eat everything just to make grandma happy. She will be just as unhappy with her grandchild suffering with obesity and health as you not eating her pumpkin pie.”

Baggett agreed.

“We have to realize Thanksgiving, Christmas, our birthday — they come every year,” she said. “If I feel I am feeling deprived, I may say, ‘what the heck’ and try everything. If Aunt Mabel makes the best whatever and it is here today and my wife makes the others every once in a while, I will choose Aunt Mabel’s dessert. If my favorite is, say apple pie, I will have one piece and eat it slowly and enjoy it so I don’t feel deprived.”

Baggett also suggested taking only half portions of dessert.

Lemke said moderation is key during the holiday when it comes to eating.

“It is individually based,” he said. “I know can’t keep myself away from my cousin’s fudge. My options are not start or take a handful and take it as far away from the tray as I can so I don’t keep eating them all afternoon. Know your habits and your limits.”

Once the food is put away and dishes are washed up, Baggett suggests getting active.

“One of the great things I do, once the dishes are done, is I go for a walk or work on Christmas lights or do an activity with the family,” she said. “I do something rather than plop down and take a nap.”

Hosts of the big family Thanksgiving day meal often can be stuck with the leftovers and feel obligated to eat them.

Lemke suggested trying to pawn off as many leftovers as you can to your guests.

“Some can take the pie and someone else can take the green bean casserole,” he said. Or, “if you get stuck with the leftovers, freeze them. You can pick at them over a longer time and it isn’t as overwhelming.

“If you are stuck with too much food and you can’t eat it all, throw it away. You gaining five or 10 pounds over the holidays isn’t going to help anyone.”

Lemke encourages his clients to enjoy the holidays, but not to go overboard.

“Holidays are a time for fun. Go ahead and indulge yourself a little bit,” he said. “Have a little bit of the pumpkin pie, but don’t also have the gingerbread cookies on top of that. It is about moderation.”

Source  http://enidnews.com/localnews/x20123756/Tips-on-how-to-avoid-overeating-during-your-family-s-holiday-feast

10 Tips for Reducing Sugar Intake

The average American eats more sugar in one day than our ancestors did during an entire lifetime. They prized sugary foods for their abundant calories and quick energy spike. Thus, now we are wired to reach for the cookie jar over and over and over – even though we have no lions to outrun.

Sugar has a very high caloric content and virtually no nutritional value. Besides causing weight gain, it also encourages inflammation and infection, compromises the immune system and raises insulin levels. Insulin encourages the storage of fat, elevates triglyceride levels and promotes cardiovascular disease, asthma, mood swings, diabetes, gallstones, hypertension and arthritis. Still want that piece of cake?

We all know that sugar can cause health problems, however our eating culture revolves around sugary, salty, fatty, unhealthy foods. Even those without a raging sweet tooth will find that it's almost impossible to avoid eating refined sugar these days, as grocery manufacturers routinely add it to everything from bread and pizza dough to spaghetti sauce and salad dressing.

Eating less sugar is one of the best actions you can take to improve your current and future health, but saying "no" to sweets isn't as easy as it seems. If you can't cut out sugar completely (who can?), then try the following tips to quickly and painlessly reduce your sugar intake. It seems this becomes increasingly handy during the holiday season...

1. Cut down on processed and packaged foods. Salad dressings, spaghetti sauces, soups and even pizza crusts contain sugar. If you make your own soup, you will unlikely be adding a cup of sugar to the stew pot, however this is exactly what manufacturers do. Try to purchase groceries with the least amount of packaging as possible.

2. Indulge in the highest-quality sweets that you can afford. You will get more satisfaction from enjoying one divine chocolate truffle than you will from six crappy little sandwich cookies. Resolve to only eat sweets that you really, really like. Forget the rest, and then don't beat up on yourself when you have a sugary treat that you really enjoy.

3. Free sweets aren't free. Many work sites, businesses or offices always have on hand candy, doughnuts or other sweets to snack on. It is human nature to grab these cheap calories and ingest them, however you will pay for the free treats later with poor health and a belly roll.

4. Banish the candy jar. Do you have a candy jar on your desk at work, school, or some other handy and convenient place? Remove it, and you will reduce your sugar intake. Even just moving a candy dish from your desk to a table across the room will drastically decrease the amount that you eat.

5. Know your sugars. Fructose, glucose, lactose, maltodextrin and dextrose are all types of sugar masquerading under their scientific names. Read grocery labels so that you know what you are putting into your body.

6. Don't drink liquid candy. Soda is basically that – liquid candy. Most Americans think of soda as a beverage, and most Americans are overweight. Think of soda as a special treat rather than a daily occurrence, and you will enjoy it even more and avoid all those empty calories. Besides, we've got the Top 10 Reason to Banish Soda. 

7. Watch your breakfast. Deep-fried dough topped with icing and candy sprinkles isn't anywhere near healthy, but doughnuts are a tried-and-true American breakfast. Just say no. Also passing as breakfast: giant muffins (muffins = cake), frappuccinos and smoothies – these are basically milkshakes. Starting your morning off with a sugar overload like this will offset your energy and unbalance your system for the rest of the day.

8. Indulge your sweet tooth naturally. Fruits, honey, maple syrup and molasses all contain natural sugars. Although these foods are no health superstars, they are a better option when the sweet tooth strikes and you are craving some sugary action. An apple will give you a sweet burst of flavor along with beneficial vitamins and fiber. Check out our Guide to 10 Natural Sweeteners. 

9. Go black and never go back. Resolve to drink your coffee and tea without sugar and milk; this small change of mind can save you several sweet teaspoons every single day, and you will most likely find that you do not miss it. And besides, ordering a straight-up black coffee or espresso is infinitely cooler (and cheaper!) than ordering the triple-no-fat half-caramel grande Flufficino with whip and chocolate drizzle. Don't let your daily caffeine requirements become an excuse to load up on sugar.

10. If you just have to have something sweet at the end of every meal, keep a pile of your favorite gum on hand and enjoy a piece for dessert. This will give your brain the sweet sensation it desires and will keep your mouth occupied from chewing other more high-calorie dessert options. Of course, conventional gum isn't healthy either, but you can find natural and even organic gums at your local health food store.

Source  http://www.organicauthority.com/health/10-tips-for-reducing-sugar-intake.html

Weight Loss Tips

Weight Loss Tips

General Tips 
1. Eat at least three times per day.
2. Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you are really hungry.
3. If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving will go away.
4. Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, not hungry.
5. Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of higher-fat/higher-calorie choices.
6. Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high fiber cereal every day.
7. Cut back on sugar. For example, drink less fruit juice and regular soda.
8. Limit the amount of alcohol (beer, wine, and liquor) that you drink.
9. Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in the car or the bedroom or in front of the TV.

Food Preparation 
10. Plan meals ahead of time.
11. Try cooking methods that cut calories:
12  Cook without adding fat (bake, broil, roast, boil).
13. Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth, or fruit juice instead of oil when cooking.
14. Use low-calorie foods instead of high-calorie ones when possible.
15. Cook only what you need for one meal (don’t make leftovers).
16. If you do make extra portions, put them away as soon as they are ready so you can save them for other meals. Store the leftovers in containers that you can’t see through.
17. Cook when you are not hungry. For example, cook and refrigerate tomorrow’s dinner after you have finished eating tonight.
18. Make fruits, vegetables, and other low-calorie foods part of each meal.
19. Drink water while you cook.

Mealtimes 
20. Drink a glass of water before you eat. Drink more during meals.
21. Use smaller plates, bowls, glasses, and serving spoons.
22. Divide your plate into four equal parts. Use one part for meat, one for starch (such as pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.
23. Do not put serving dishes on the table. This will make it harder to take a second portion.
24. Put salad dressing on the side instead of mixing it with, or pouring onto your salad. Then dip your fork into the dressing before you spear a bite of salad.
25. Change your usual place at the table.
26. Make mealtime special by using pretty dishes, napkins, and glasses.
27. Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down between bites. Cut your food one bite at a time.
28. Enjoy fruit for dessert instead of cake, pie, or other sweets.
29. Leave a little food on your plate. (You control the food; it doesn’t control you.)
30. Remove your plate as soon as you’ve finished eating.
31. If there’s no good use for leftovers, throw them out!

Snacking 
Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long as you plan what to eat and don’t eat too many calories.
32. Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers, or other “quick” choices.
33. Keep low-calorie snacks in a special part of the refrigerator. Good choices include the following:
34. Reduced-fat string cheese, low-calorie yogurt, and nonfat milk.
35. Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips, cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.
36. Fresh fruit.

Eating and Emotions 
Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or stress. If you eat for these reasons, here are some other things you can try:
37. Call a friend for support.
38. Use inspirational quotes to help you avoid the temptation to eat.
39. Take a warm bath or shower.
40. Listen to music or a relaxation CD.
41. Take a walk.
42. Try activities that keep you from eating. For example, it’s hard to eat while you’re exercising. If you are gardening, you probably won’t eat while your hands are covered in soil. 

Tips to Reverse Diabetes Using Social Medicine

Diabetes is on the rise, but it is also preventable by a healthy lifestyle change. Making small changes in the way people eat, adding in a little more exercise, and losing even a modest amount of weight can improve diabetes. The diabetes community found on Social-medicine.org, supports diabetics and their lifestyle. Social-medicine.org, a health-based social networking site, helps people suffering from a variety of health conditions, like diabetes, to globally connect, help and share information with others in similar situations, by focusing on bridging the gap of patient-to-patient communication, and patient-to-practitioner, with all the social networking features and functionality expected in today’s society. Social-medicine.org focuses on community support, where real people in similar situations come together, to circumvent negative feelings like disconnection and loneliness, and focus on improving self-esteem, understanding, communication, relationships, and peer support.

Diabetics have more control over their health than they think. The most important thing people can do for their health is to lose weight. The biggest risk factor for developing diabetes is being overweight. Your risk is higher if you tend to carry your weight around your abdomen. Experts say that losing just 5% to 10% of your total weight can help diabetics lower blood sugar considerably, as well as lower your blood pressure and cholesterol levels.

Changing your lifestyle doesn’t mean living in deprivation. Diabetics can continue to eat and enjoy their favorite foods, and best of all, don’t have to give up sweets or resign to carbohydrate counting. But you’ll probably need to learn some better eating habits. But what does eating right for diabetes mean? A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories.

The glycemic index (GI) shows how quickly a food turns into sugar. High GI foods tend to spike blood sugar levels. These foods include white rice, white pasta, white bread, potatoes, sweets, chips, and many processed foods. They should be limited in your diet. Low GI foods include nuts, seeds, lean meats, seafood, whole grains, beans, brown rice, whole-wheat bread, and whole-wheat pasta. Diabetics should be eating a lot of non-starchy vegetables, beans and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas.

Diabetics should always monitor blood glucose, particularly when alcohol is consumed. Alcohol can interfere with medication and insulin. Beer and wine contain calories and carbs, while cocktails are loaded with sugar. Men and women should drink in moderation, with women one drink per day and men two drinks per day.

If diabetics crave something sweet, they should limit intake of bread, rice or pasta during your main meal. Eating sweets adds extra carbohydrates; it is best to cut back on other carbohydrates where possible. Make your indulgence count by eating slowly and paying attention to the flavors and textures. Think about cutting down on sweets by reducing soda and juice drinks, reducing the amount of sugar in recipes by 1/4, and instead of ice cream, blend up frozen bananas, or a small piece of dark chocolate. Diabetics should also begin to replace your daily dessert with fruit.

There are various fats to consider when having a meal. Some fats are unhealthy, while other fats have high health benefits. The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats are fats that are less likely to spoil. The best fats are unsaturated fats, which come from plant and fish sources. Good sources include olive oil, canola oil, nuts, avocados, salmon, tuna, and flaxseeds, which fight inflammation and support brain and heart health.

When it comes to preventing, controlling, or reversing diabetes, consider exercising. Regular exercise maintains your weight and can improve your insulin sensitivity. One of the easiest moderate-intensity activities is walking for 30 minutes five or more times a week, swimming or riding a bike.

Source http://www.pr.com/press-release/399003