diet

Is it OK to Eat Deli Meat?

Food & Nutrition

Is it OK to Eat Deli Meat?

Sandwiches are a lunchtime staple and it’s easy to make healthy high-protein versions of your favorites, like turkey or steak. However, deli meat often gets a bad rap for being highly processed (which ups the sodium content). Still, “cold cuts can definitely fit into a well-balanced diet, but the frequency may depend on the type,” says Keri Gans, RD, author of “The Small Change Diet.”

Here, a look at how different cold cuts compare nutritionally, why sodium content matters and how to make a healthy sandwich that helps you reach your health goals.


As you can see, turkey, ham and roast beef run pretty similar in terms of calories, fat and sodium. It’s salami that is markedly higher in fat (including saturated fat) and sodium.

THE SODIUM DILEMMA

“The problem with many deli meats is they are very high in sodium, and for salt-sensitive individuals, this may increase their risk for high blood pressure and heart disease,” says Gans. Even if you’re not particularly worried about salt, think about how you feel after eating a sandwich packed with cold cuts. “For some people, very high-sodium foods can cause bloating, which leads to GI discomfort,” she adds.

Cold cuts are among the top 10 sources of sodium in the American diet, reports the Centers for Disease Control and Prevention. Consider that the recommendations are to limit your sodium intake to 2,300mg per day. If you’re eating a sandwich with bread, deli meat, cheese and mustard, you may get 1,500mg of sodium in a single meal, says the CDC — and that’s before sides like chips and a pickle.

ARE PRESERVATIVES A PROBLEM?

Deli meat often contains nitrates or nitrites, which are added as preservatives to keep slices fresh. A report from the American Institute of Cancer Research and the World Cancer Research Fund says there’s evidence consuming processed meats daily increases the risk of colorectal cancer. It’s less clear, however, if it’s the nitrates specifically or because of other factors such as lifestyle. “More research is needed, but, in moderation, deli meat is safe,” says Gans.

TIPS FOR EATING DELI MEAT

If you eat a lot of deli meat, look for those free of added nitrates or nitrites. Applegate is one example; major brands also have lines free of these preservatives, says Gans.

Most people should also opt for cold cuts that are lower in sodium (you can look for low-sodium or reduced-sodium on the label). If you have a sandwich, it’s also a good idea to cut back on saltier foods for the remainder of the day.

Choose wisely: “Turkey, ham or roast beef are better choices than salami, bologna or pastrami, because they are lower in sodium, calories and fat,” says Gans. “Fresh roasted” is another buzzword to look for at the deli counter, she says. “These may include fewer preservatives, and thus, less sodium.”

HOW TO BUILD A HEALTHY SANDWICH

Gans advises using four slices of deli meat, max. “Build bulk by adding veggies, not more meat,” she says. Along with the standard lettuce and tomato, consider piling on cucumbers or sliced carrots for crunch or using grilled veggies as toppings. Avocado or hummus can replace mayo or cheese as a spread, which adds healthy monounsaturated fats.

You can also cut down on sodium by using one piece of bread and making it open-faced. Or, try placing a couple pieces of turkey between two slices of bell peppers as the “bread,” or roll it up in hearty greens like kale or collards.

Source: My Fitness Pal

Better Body By Bk On the Job Workout Tip:

Uncategorized

Still standing!


Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure Stand whenever you can, and consider roping in other coworkers to have standing meetings too! Small changes goes along way!

8 Healthy Summer Foods to Add to Your Diet

Food & Nutrition, recipes
It’s summer—that amazing time of year when fresh produce abounds. Better yet: many of summer’s fruits and vegetables are brimming with secret health benefits.
Corn

1. Corn

Nothing says summer like fresh sweet corn. And did you know that two antioxidants—lutein and zeaxanthin—in corn may act like natural sunglasses, helping to form macular pigment that filters out some of the sun’s damaging rays? It’s true. The same antioxidants may also help lower your risk of developing age-related macular degeneration—the leading cause of blindness in people over the age of 60 (though much of the damage occurs decades earlier).

Iced Coffee

Pictured Recipe: EatingWell Frozen Mochaccino

2. Iced Coffee

An iced pick-me-up is a great way to start your summer mornings. Better yet: drinking a single cup of coffee daily may lower your risk of developing skin cancer. In one study of more than 93,000 women, published in the European Journal of Cancer Prevention, those who drank one cup of caffeinated coffee a day reduced their risk of developing nonmelanoma skin cancer by about 10 percent. And the more they drank—up to about 6 cups or so per day—the lower their risk. Decaf didn’t seem to offer the same protection.

Tart Cherries

3. Tart Cherries

They deliver a host of health benefits. You may have heard that drinking tart cherry juice can help you get a better night’s sleep and quell post-workout pain (read more about that here). But did you know that compounds in tart cherries may also help you slim down and get leaner? When scientists at the University of Michigan Health System put rats on a high-fat diet supplemented with either a tart-cherry powder (equal to 1% of the weight of their total diet) or the same number of calories from carbohydrate, those that got the cherry powder gained less weight and body fat. Why? The anthocyanins in tart cherries activate a molecule that helps rev up fat burning and decrease fat storage.

Tomatoes

4. Tomatoes

There’s no question that sunscreen should be your first line of defense against the blazing summer sun. But eating tomatoes could give you a little extra protection: consuming more lycopene—the carotenoid that makes tomatoes red—may protect your skin from sunburn. In one study, participants who were exposed to UV light had almost 50 percent less skin reddening after they ate 2 1/2 tablespoons of tomato paste (or drank about 1 2/3 cups of carrot juice daily), in addition to their regular diet, for 10 to 12 weeks. Supplements, however, weren’t as effective: in the same study, those who received a lycopene supplement or synthetic lycopene weren’t significantly protected against sunburn.

5. Watermelon

5. Watermelon

Staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool (by sweating) during hot summer months. The good news is that you don’t just have to drink water. You can eat it, too: in addition to delivering skin-protecting lycopene, watermelon is 92 percent water (hence the name). Another boon? Research shows that eating foods that are full of water helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the same effect.)

Raspberries

6. Raspberries

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber—and a study in the Journal of Nutrition suggests that eating more fiber may help prevent weight gain or even promote weight loss. Over the course of a two-year study, researchers found that when study participants boosted their fiber by 8 grams for every 1,000 calories, they lost about 4 1/2 pounds. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams

Iced Tea

7. Iced Tea

Sure, a tall glass of iced tea on a hot day is refreshing, but did you know it might also do your body good? Studies show if you drink tea regularly, you may lower your risk of Alzheimer’s and diabetes, plus have healthier teeth and gums and stronger bones. How? Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety—black, green, oolong, white or herbal—maximize the power of tea’s flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, “add a little lemon juice,” recommends Jeffrey Blumberg, Ph.D., director of the Antioxidants Research Laboratory at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston. The citric acid and vitamin C in that squeeze of lemon—or lime, or orange—help preserve the flavonoids.

Blueberries

8. Blueberries

Fresh blueberries straight from the berry patch are a special treat! Turns out the antioxidants in them may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise, according to recent research out of New Zealand.

Source: —Brierley Wright, M.S., R.D.

Motivation Monday: 8 Common Side Effects of Weight Loss Nobody Talks About

Fat & Figuring It Out Podcast, Uncategorized

When we begin a weight-loss journey, we often have a vision of what our body and life will be like when we reach our goal weight. But the reality is typically different.

“Weight loss is something that, for people who need it, can make a huge positive impact in their lives, physically and psychologically. But weight is such a complicated and publicly visible matter that sometimes weight loss is a mixed blessing,” says Patrick O’Neil, PhD, director of the Medical University of South Carolina Health Weight Management Center.

Here is how to handle eight typical consequences of losing weight that nobody tells you about:

EXCESS SKIN

Dropping a lot of weight can lead to loose skin. “If you’re losing a significant amount of body fat, that body fat has been under your skin protruding and helping to keep the skin taut,” O’Neil explains. Depending on your genes, age and how much weight you lost, your skin will recover somewhat, he adds. Resistance training to build muscle can help some, so try that first. You may also choose to talk to a plastic surgeon about surgery to remove the skin.

LIVING IN YOUR OLD BODY

When you grow up being teased for being heavier, “you incorporate that as part of your self image,” says Sofia Rydin-Gray, PhD, behavioral health director at Duke Diet and Fitness Center. “When you lose weight, unless you develop a realistic image of yourself, you may continue to think of yourself as a bigger person.” Movement is a great way to help tune into your body, she adds. Or consider keeping one piece of larger clothing and putting it on to see how much bigger it is now. Looking at photos of you at your starting weight may also help you see the changes in your body.

COMMENTS FROM FRIENDS AND FAMILY

“Often weight plays more of a role in some relationships than we might appreciate at first,” O’Neil says. Your friends and family may not always be supportive of your weight loss. If someone questions why you’re no longer eating certain foods or always going to the gym, explain why losing weight is important to you. If a friend says you’re getting too skinny, say, “Thanks for your concern, but I’ve spoken to my doctor, and I’m at a healthy weight for me.”

ATTENTION FROM STRANGERS

Often when women lose weight, they find they get more attention from men. If this is discomforting, you feel vulnerable or you fear relationships and intimacy, speak to a therapist. “Clients sometimes say the fat has been a protection,” O’Neil says. “Oftentimes there are other issues bound up in that. In some cases, there may be a history of sexual abuse.” It’s important to work through those things with a professional.

REALIZING LIFE ISN’T THAT DIFFERENT

When researchers studied 1,979 overweight and obese adults over four years, they discovered weight loss was associated with a reduction in health risks but not with psychological benefits. “When you’re in the active weight-loss phase, it’s the honeymoon period where you are seeing results and gaining confidence,” Rydin-Gray explains. “When you are in maintenance, you’re not getting that regular feedback.” And you may not land that job or have your girlfriend propose like you thought you would. Think back to why you wanted to lose weight — what were your deeper motivations? It can help to explore what you feel is missing in your life and the barriers to achieving those things with a therapist.

WORRY THAT IT’S “NOT REAL”

When you have lost weight in the past and later regained it, you may think you “can’t” lose weight. If you think your current weight loss isn’t real, listen to your self-talk and come up with counterpoints, O’Neil suggests. Pretend the weight loss is real — how would you behave differently? Why not do that now? Remember, too, that you have tools and skills you have used to lose the weight. Keep using those and it will be real, Rydin-Gray adds.

MARRIAGE CONFLICT

Shedding pounds after the wedding can cause your partner to feel threatened and insecure, leading to tension in your marriage, according to a study in the journal Health Communication. Talk to your partner if you sense this may be happening. Ask what their concerns are and talk together about how to address those concerns. If you think it’s best, see a couple’s therapist together.

YOU STILL NEED TO WORK

“Losing weight is one challenge; keeping it off is a whole new challenge,” O’Neil says. By now many of the skills you adopted in order to lose weight are habits, so keep them up. And be prepared to face setbacks. Identify the most critical pieces of your weight-control program that you can do if your weight starts to trend upward.

Source:  BY BRITTANY RISHER

 

8 Things Trainers Wish Everyone Knew About Weight Loss

Uncategorized, Weekly Workout Meet Up!
8 Things Trainers Wish Everyone Knew About Weight Loss

Weight loss is one of the most common fitness goals trainers deal with. The reality, however, is that not every person who seeks to lose weight ends up reaching their goal. Often times, that’s because people striving for weight loss don’t go into it with the right mindset or information about what really works when it comes to shedding fat and building muscle.

Drawing upon their expertise and years of experience with clients, here’s what trainers want you to know about dropping pounds, plus what successful weight loss looks like from their perspective.

1
RESULTS TAKE TIME, AND IT’S BETTER THAT WAY

You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. “Many clients will join a fitness program only to terminate too soon,” says Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB and IDEA Personal Trainer of the Year 2017. Think about it this way: “The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.”

Plus, there’s the fact that losing weight really quickly isn’t a great idea. “The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting,” says Christel Oerum, a certified personal trainer and diabetes coach. “When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast.” That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.

2
YOUR “WHY” IS AS IMPORTANT AS YOUR “HOW”

Having a plan for how you’re going to lose weight is great, but there will inevitably be moments when your motivation wanes. During those times, your reason for wanting to lose weight in the first place becomes even more crucial, according to Brian Nguyen, CEO of Elementally Strong. Ask yourself: Why are you doing this? Is this doctor-ordered for your health? If so, why would you follow those orders? “After all, most people know what they should be doing: Eat more broccoli and less sugar, get eight hours of sleep, exercise or be active for about 20 minutes a day,” Nguyen points out. To actually make those lifestyle changes that will affect your body composition requires a big “why.”

“Maybe it’s to be able to play with the kids without pain. Maybe it’s to reinvigorate your sex life with your partner. Whatever it is, no one’s goal is really the number on the scale,” Nguyen says. “Get to the real why and make yourself conscious of it daily.” That can include making a vision board, creating your own mantra, or journaling about your weight-loss experience. However you do it, the more you focus on the specific reasons you want to lose weight — the ones without numbers attached — the more likely you are to stick to it.

3
WHAT WORKED FOR YOUR FRIEND MIGHT NOT WORK FOR YOU

It’s easy to get caught up in trendy workouts, diets and wellness trends, thinking they could be the answer to all your weight-related woes. “I see this all the time,” says Alix Turoff, a certified personal trainer and registered dietitian. “A client will come to me and tell me what’s working for their friend and think that they need to be doing the same thing. If your friend is following a Paleo diet, and it’s working for them, that’s great but that doesn’t mean it’s the only way to lose weight or meet your goals,” Turoff explains. Instead, it’s better to figure out a plan that capitalizes on the healthy eating and workout habits you may already have. “It’s important to realize that weight loss and nutrition are extremely individual and it’s OK to follow your own set of rules — within reason, of course.”

4
CRAZY-HARD WORKOUTS AREN’T REQUIRED

You might think the harder you work out, the faster the weight will come off, but that’s not necessarily true. “Don’t sign up for the most challenging boot camp in town with a goal of totally burning off your bad food choices,” says Shana Verstegen, fitness director at Supreme Health and Fitness. “This is a recipe for injury and burnout. Instead, find fitness activities that you enjoy and stick with them. If fitness is viewed as fun and something you look forward to, then there is no limit to how long you can maintain it.”

5
RESISTANCE TRAINING WILL MAKE A BIGGER DIFFERENCE THAN CARDIO

It’s a common misconception that to lose weight, you have to do a ton of cardio. “By mainly basing your weight loss on lifting weights and eating healthy food — and not just on lots of cardio and a super low-calorie diet — you will permanently increase your base metabolism, meaning that you will burn more calories every second of the day, even when you are not working out,” Oerum explains. “As you build more muscle mass and your metabolism increases, it will become easier and easier to both lose weight and to maintain your weight loss.” Of course, cardio isn’t a bad thing, and it deserves a place in your routine no matter what your goals are, but perhaps a smaller one than you might expect. Oerum emphasizes that resistance training and good nutrition are more effective for long-term results.

6
THE PEOPLE YOU SURROUND YOURSELF WITH MATTER

Having a community to reach out to can make a world of difference, and while you might not be able to control your family’s health habits, you can certainly make an effort to spend time with fitness-minded friends. “Don’t forget that you are the culmination of the five people you hang around with the most, so be sure to seek out friends who are already living that healthy and fit lifestyle,” Nguyen advises. “The bottom line is that no one does this alone.”

If you can, find a workout buddy who can help keep you accountable. “Have fun with the fitness game using a system of checks and balances with rewards and penalties,” Nguyen suggests. “Maybe the most consistent partner gets a free steak dinner or whoever is later to workouts does the meal prep for the following week.” By motivating each other, you’re also motivating yourselves.

PLAN HOW YOU’LL END YOUR WEIGHT LOSS

“One of the most common weight-loss mistakes is not having a plan for what to do after you reach your goals,” Oerum says. “Most people either keep following the same diet they used to lose weight or end up going back to how they ate before their weight loss.” Neither choice is ideal. “Instead, don’t think of your weight-loss journey as being done until you have managed to keep your goal weight for at least a month.” How do you do this? “After you reach your weight-loss goal, slowly start adding a little more (healthy) food into your daily diet.” Finding a calorie intake that allows you to keep your weight stable is just as much a part of the weight-loss process as shedding pounds.

8

IT’S BETTER NOT TO HAVE WEIGHT LOSS AS YOUR PRIMARY GOAL

You might be thinking, “What? How can this not be the goal if it’s why I’m training?” Easy. “Strive for athletic and wellness goals such as completing a race, improving your maximum lifts or tracking your food intake for 30 days straight,” Verstegen says. “The weight loss will follow. If you train as an athlete, you will eventually look like an athlete.”

Source: JULIA MALACOFF

 

The Most Dangerous Fat Is the Easiest to Lose

Food & Nutrition, Motivation, Inspiration and Encouragement, Uncategorized
The Most Dangerous Fat Is the Easiest to Lose

It’s every weight loss enthusiast’s dream to zap belly fat but, far from pure vanity, there’s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness?

LOCATION, LOCATION, LOCATION

Your body’s fat impacts your health differently depending on where it’s stored. While most fat found on other parts of our bodies (think arms, legs, buttocks) are considered “subcutaneous fat,” belly fat is more likely to be “visceral.”

PINCHABLE VERSUS PRESSABLE

“Subcutaneous fat” is the pinchable, squishy fat right between your skin and muscle that helps keep you warm, cushions you against shock, and stores extra calories. “Visceral fat” stores calories too, but isn’t as pinchable because it is located in and around your organs. It’s hidden deep within the belly region, which is what makes it firm (rather than squishy) when you press it.

PROXIMITY

Fat doesn’t just store calories—it’s a living tissue capable of producing and releasing hormones that affect your other organs. Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 Diabetes.

TELLING BAD BELLY FAT APART

Even if you’re thin, you can still have visceral fat around the abdominal region—being “skinny” doesn’t necessarily mean you’re healthy. There’s no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it’s important for you to get a rough idea of what your visceral stores are. Here are a few tricks to figure out where your belly stands:

APPLES AND PEARS

You’re probably wondering, “What does fruit have to do with it?” These two fruits give a quick visual of where most of your fat is stored on the body. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat while apples tend to store fat in the upper region (belly, chest) as visceral fat. It takes a quick inspection, but this is an imperfect way to tell these two fats apart.

WAIST CIRCUMFERENCE (WC)

Feel for the top of your hip bone (it’s at the same level as the top of your belly button) and circle a tape measure around this point. Remember to relax and don’t suck in your gut (be honest!). Take 2-3 measurements and figure out the average. Men should have a WC of less than 40 inches (102 cm) and women should have a WC of less than 35 inches (89 cm).

WAIST-TO-HIP RATIO

The waist-to-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror then figure out the widest part of your butt and measure that circumference. Then use this formula:
WHR = (Waist circumference) / (Hip circumference).
Men should have a WHR of less than 1 while women should have a WHR of less than 0.8.

KNOW YOUR FAMILY HEALTHY HISTORY

If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat. Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you’re in doubt, it’s best to speak with your healthcare provider.

READ MORE > ESSENTIAL GUIDE TO FAT

BANISHING VISCERAL FAT

If you fall in the normal range for WC and WHR, that’s great! Keep working at your weight goals as you see fit. If you’re not there, don’t despair. Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It’s the less risky subcutaneous fat that likes to stick around.

Unfortunately, you can’t forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle:

  • Go beyond weight tracking. You can track your waist, hip and even neck circumference in the app. Use this feature to see how your measurements change over time as you lose weight.
  • Sweat for 30-60 minutes each day. Visceral fat responds well to regular endurance exercises, such as running, biking, rowing, swimming, that elevate your heart rate. As your body uses fat to fuel exercise, it’ll start using up your visceral stores.
  • Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.
  • Sleep more, stress less. It’s easier said than done, but in order to take care of your physical body, you have to take care of your mental state. Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night’s rest and use meditation or yoga to calm your mind. Remember, it’s not just about your health; it’s about your happiness, too.
BY TRINH LE, MPH, RD
JANUARY 19, 2018

Halloween Top 15 Mini Size Candy Bars

Food & Nutrition, Holiday Fast Track, Uncategorized

Halloween Candy BarsHalloween is a tempting time with literally hundreds of candies out there to buy. While you may have the best intention to pass them out to the kids, sometimes you can’t help but sneak a few in for yourself. We’ve taken a look at some of the most popular candy bars so you can be aware of the calories they could add to your daily plan. Everyone here at CalorieKing wishes you and your family a safe and healthy Halloween!

Halloween Candy Guide – Top 15 Mini Size Bars

Calories Fat (g) Carbs (g)
3 Musketeers, fun size, 3 bars, 1.6 oz 190 6 24
Almond Joy, snack size, 1 bar, 0.6 oz 80 4.5 10
Baby Ruth, fun size, 2 bars, 1.3 oz 170 8 24
Butterfinger, fun size, 1 bar, 0.75 oz 100 4 15
Heath, snack size, 3 pieces, 1.5 oz 230 14 27
Hershey’s miniatures assortment, 5 pcs, 1.5 oz 210 13 25
Kit Kat, snack size, 6 pieces, 1.48 oz 210 11 27
Milky Way, fun size, 2 bars, 1.2 oz 150 6 24
170 8 24
Mounds, snack size, 1 bar, 0.6 oz 80 4.5 10
Nestle’s Crunch, fun size, 3 bars, 1.34 oz 180 9 26
PayDay, snack size, 1 bar, 0.7 oz 90 10 24
Reese’s PB Cups, snack size, 1 cup, 0.75 oz 110 6.5 12
Reese’s Sticks, snack size, 1 stick, 0.6 oz 90 5 10
Snickers, fun size, 2 bars, 1.2 oz 160 8 21
Twix, 3 mini pieces, 1 oz 150 8 20

Source: 

 

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