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Motivation Monday: 8 Foods That Are Surprisingly Good for Weight Loss

Losing weight doesn’t always have to be about deprivation and denial. In fact, it shouldn’t be. Successful, sustainable weight loss is far more attainable when you focus on the quality of food rather than the quantity. Eat wholesome, nutritious, (and even calorie-filled) foods and you’ll be far more satisfied and content on less. Many of the foods people think are off-limits when it comes to losing weight are the very foods that have the ability to actually help us reach our goal. Here are eight foods that cannot only help you reach your weight-loss goal, but help you keep it off for good.

Drink skim and stay slim? Not always so when it comes to dairy. A recent study published in the American Journal of Nutrition found that more than 18,000 women who consumed more higher-fat and whole-milk dairy products had a lower risk of being overweight.

How can this be? Some essential fatty acids are stripped when milk is skimmed — the very component that may help you feel fuller sooner and stay full longer with full fat products. Several studies have found that when people reduce the amount of fat in their diet, they tend to replace it with sugar and refined carbohydrates, which can have a worse effect on overall health.

Bottom line: Eat a variety of dairy and worry less about how much fat it contains. Limit high-sugar ice cream treats, and buy plain yogurt with no added sugars, which tend to pile up in the flavored and fruited varieties.

In addition to healthy fats, nut butters contain an impressive amount of protein and fiber, too. Peanut butter boasts a plentiful 8 grams of protein per 2 tablespoons along with 2 grams of fiber.

A study from Harvard School of Public Health found that regular nut consumption among a group of more than 51,000 women was associated with a lower risk of weight gain and obesity. A similar study in the Journal of Nutrition found that weight changed very little among people who consumed a normal versus nut-enhanced diet. In other words: Nuts and nut butters can be a healthy addition to your diet, even when trying to lose weight. Try snacking on nut butters in between meals to sustain your appetite. A 200-calorie cashew or peanut butter snack is far more satisfying and filling than say, 200 calories of crackers or pretzels.


Shopping tip: Skip the reduced-fat versions, which ironically tend to have more calories, sugar, sodium and preservatives than regular nut butter. Buy those that list nuts — and maybe a bit of salt — in the ingredient list, and use them as a way to eat more whole grains, fruits, and veggies. What’s not to love about an apple smeared in almond butter?

Pasta is surprisingly low on the glycemic index — a ranking of carbohydrates on a scale of 0 to 100, based on how quickly they raise blood-sugar levels. The lower the number, the longer it takes to digest, leaving you with a steadier source of fuel to support energy levels. Whole-grain pasta falls in the 32–37 range (about half that of white bread), while white pasta averages in the mid-40 range — still much lower than that slice of white bread. And because pasta is traditionally tossed with other wholesome foods like seafood, vegetables and olive oil, a healthy pasta meal is far from off-limits for those concerned about their weight.

Pro tip: Stick to whole-grain varieties, double up on veggies and skip the super cheesy, cream-based sauces.

Rich in high-quality protein, healthy fats and essential vitamins and minerals, eggs are a low-calorie, nutrient-dense choice when it comes to snacks and meals. At just 70 calories per egg, there’s no reason not to enjoy the entire egg, yolk and white combined. Yes, egg yolks are a source of dietary cholesterol, but recent studies now prove that dietary cholesterol has less of an effect on blood cholesterol than we once thought. The evidence says eating whole eggs in moderation is safe, and some studies even show they may aid in weight loss when eaten in place of refined carbs.



Bonus: Eggs are super cheap and cook quickly — a perfect solution for busy, time-crunched mornings. Cook your eggs in olive oil and use them as a vessel for sautéed greens and vegetables, then serve them over whole-grain toast for a complete, well-balanced, weight-conscious meal.

What most people fail to realize is that per ounce, dark meat chicken or turkey (from the leg and thigh) only has about 5 extra calories and 1g of fat more than white breast meat. The skin is where most of the fat lies — skip that on any part of the bird for a far more calorie-conscious choice. Dark meat poultry tends to be more tender, juicy and rich in flavor than white meat — requiring not only less butter and oil to cook with, but also less sauce or creamy condiments to make it palatable than breast meat. It’s a great source of lean protein that may leave you more satisfied at meal time, and less likely to overeat later.

Dark meat contains more myoglobin, an oxygen-carrying protein that gives it a gray-reddish color, as well as more iron and zinc — two immune-boosting minerals.

When it comes to weight loss, limiting liquid calories can be the key to success. Alcohol carries 7 calories per gram, which not only adds up quickly, but goes down quickly, too. But giving up our occasional cocktail at the end of a long day is non-negotiable for some.

Red wine may be more beneficial than white, according to one study from Washington State University, which found the polyphenols in red wine (including resveratrol) may even prevent obesity by aiding in metabolism. The heftiest boost of polyphenols comes from whole grapes, but wine certainly carries a portion of those benefits.


Bottom line: Alcoholic beverages won’t necessarily aid in weight loss, but they do help us relax and wind down from stressful days. In moderation, alcohol is good for the heart, too. Drink responsibly (not on an empty stomach), limit your intake and choose a 120-calorie glass of wine over sugar-loaded cocktails and carbohydrate-dense beer for better weight-loss success.

Your daily cup of joe may do more than just help you roll out of bed each morning. It stimulates the brain and nervous system, and contains antioxidants that may help improve glucose metabolism — which not only helps suppress the appetite, but also lowers the risk of Type 2 diabetes. Caffeinated coffee may also stimulate thermogenesis, and the body’s ability to burn more fat stores, improving performance in endurance exercises like running and biking.

While the effects of coffee on weight loss are likely minimal, the overall health benefits are reason enough to enjoy a cup or two each morning as part of your daily routine. A 2014 systematic review and meta-analysis of 36 studies found those who drank their morning cups of coffee were actually at the lowest risk for heart problems.

A cup of advice: Not all coffee is created equal — most of the benefits associated with coffee are singular to black coffee — not the cream and sugar-filled coffee beverages from drive-thrus and coffee boutiques. Limit the flavored (and over-priced) lattes to a rare treat.

Just one or two bites of rich, satisfying chocolate can not only reduce stress levels, but help curb cravings for other sugar-loaded treats, too. High stress levels can lead to cortisol hormone spikes, which increase the appetite and emotional eating behaviors.

The benefits of chocolate are specific to the concentration of cocoa flavonoids, which have been shown in studies to have multiple health benefits, such as improving blood flow to the brain and reducing the risk of heart disease by lowering cholesterol levels, blood sugar and blood pressure. The higher the percentage of cacao, the greater the benefits.

Buying tip: Skip the convenience store and check-out lane chocolate bars, which contain a lot of added fats and sugars — which can counteract some of cocoa’s health benefits. Look for bars with at least 70% cacao or higher, with a short, simple ingredient list … and indulge in just an ounce or two. Eating too much will work against you.

Portion tip: Thighs are about half the size of the breast, making them a far more portion-savvy option than today’s 9- and 10-ounce breast halves. Double bonus: They’re cheaper, too.

 

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BY: SIDNEY FRY, MS, RD
Categories
fitness Fitness on a Budget Holiday Fast Track Motivation, Inspiration and Encouragement Uncategorized Workout Wednesday

The 2 Exercises That Will Keep You Fit For Life No matter the season.

Courtesy of Goh Rhy Yan/Unsplash 
By Kevin Loria If you want to live a long and healthy life, you should make sure you’re getting enough exercise.

It will keep your brain healthy and can add years to your life. Researchers have found that many fit older adults have the muscles and bones of people years — even decades — younger.

And any exercise is good for you, whether you go for a quick swim or jog or even if you are just walking to the store instead of driving.

If you are doing any or all of that, great.

But while a basic minimum amount of exercise does have huge benefits, there are still potentially even greater benefits from doing more.

If you really want to stay strong even as you age and your body starts to decline, there are two exercises that are essential, Dr. Michael Joyner, a physician and Mayo Clinic researcher who is one of the world’s top experts on fitness and human performance, tells Business Insider. And you can do both year-round, no matter how cold or hot it is outside.

But these aren’t easy: burpees and jumping rope. (He recommends trying a weighted jump rope.)

jump rope fitness exercise workoutShutterstock/Dragon Images

Why burpees and jumping rope?

No matter what, your body starts to lose strength as you age. Most people reach their strength peak around age 25, and some research shows marathon runners tend to be fastest at 28, though, of course, this is going to vary from person to person. If you started strength-training after 25 and hadn’t before, your peak would come later.

But if you want to truly stay fit, you’re going to need to keep building strength to combat your body’s natural loss of muscle mass. It’s worth it to do so, and it may be the thing that keeps you young longest. As Joyner wrote for Outside Magazine, “study after study is showing that simple tests of physical performance are highly predictive of future mortality.” To achieve peak physical performance at any age, you need to go beyond endurance to build strength.

You can build strength in a lot of ways — lifting weights and adding intervals to endurance workouts both work. But these two workouts will build both your endurance and your strength, all at once.

“On hard days, I’ll sometimes alternate a minute of burpees with sets using a weighted jump rope,” Joyner tells us.

Ouch.

How to do these workouts

Trainers love to recommend burpees, simply because they’re hard to beat in terms of single exercises that will work your whole body. Instagram-famous fitness trainer Kayla Itsines recently said a burpee with a push-up would be the exercise she’d choose “if she had to pick one” for a full-body workout; and if you want a real crazy challenge, you could try trainer Bobby Maximus’ “prison burpee” workout that he uses to challenge Special Forces soldiers.

But it’s worth starting slow with burpees just to make sure you get the form right. If you start standing, you’ll then squat down until you can put your hands on the ground. Kick back into plank position, do a push-up, then kick your legs back into your squat position. Then jump.

Here’s a GIF to show you how it works, from this YouTube video by ScottHermanFitness:

https://giphy.com/embed/26BoCv5aP72ixM3ja

via GIPHY

This video by XHIT Daily on YouTube is also useful, showing burpees done with a wider stance, which can be more stable for someone not accustomed to the exercise.

Jumping rope with a weighted rope is a more straightforward exercise, but the challenge is no joke. You can find a variety of recommended workouts, but generally (once you get up to speed), you’ll want to do a series of sets, perhaps alternating with another exercise. If you’re feeling tough, you can try alternating with burpees, like Joyner.

Just remember this, though: These workouts are going to be hard. It’s great to push yourself, and there’s plenty of research showing strong benefits for vigorous exercise. But it takes time to build up to these kinds of exercises (and practice to get them right), and you should talk to your doctor first if you’re worried you might injure yourself.

Anyone who wants to attempts these intense workouts also needs to remember to rest. Most trainers recommend alternating between hard days and easy days.

“Make your hard days hard and your easy days easy,” says Joyner. “Control your pace or it will control you.”

This post originally appeared on businessinsider.com.

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Motivation, Inspiration and Encouragement Uncategorized

Monday Motivation: Quotes and images to get your week started

Getting out of bed on a Monday morning can be hard (Picture: @adventuresoffishandchips/Cover Images)

Every Sunday evening, a sense of impending doom starts to mount as you realise that it’s Monday soon.

An entire week stretches before you, that you have no choice but to get through, somehow, before you can enjoy the delicious freedom each weekend brings.

However, every day is a chance to be positive and achieve great things, if you put your mind to it.Getting motivated to get your week off to a good start can be hard – the alarm that buzzes next to your head in the morning doesn’t exactly get you in the mood to make the most of your Monday.

Here are the best quotes and images to motivate you and help you realise that Mondays don’t have to be as bad as you think.

Motivation Monday

OptimisticMotivation Monday1

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