Does Eating Seasonally Help With Weight Loss?

A few days ago I was at the library and I accidentally discovered my local farmer's market that was in an open area next to the library. I must confess that this was my first experience being at a farmer's market. I wondered around and noticed that there were basically the same fruits and vegetables for sale. Obviously, the items offered were what's in season. In my part of the world, at this time of the year I saw an abundance of broccoli, cauliflower, zucchini, blueberries, strawberries, plums, among other things. I wasn't planning to shop and I didn't have my menu and shopping list for the coming week so I was just window shopping but I eventually picked up broccoli, cauliflower and blueberries.

As you may know, there is a movement to eat locally and seasonally. There are several good reasons to do so, but I never really paid much attention to it.

However, this experience led me to explore the possible weight loss benefits of eating locally and seasonally. Have you noticed that the foods that contain more water are in season in the spring and summer? Perhaps it's nature's way to help us shed some pounds from the long winter. Or the foods that are available in the fall and winter are apparently meant to help us be more efficient at burning fat.

According to one author, "it's like a code; the foods inherent to each season are made up of basic macronutrient ratio - as the seasons change, so do the foods, the macronutrient ratio, and the signal telling your body what to do." Even in regions with milder or tropical climates, there still are times when different fruits and vegetables are in season.

There is some research to suggest that, ripe, in season foods taste better, are more flavourful and therefore you're more likely to enjoy them and they become a permanent part of your diet. According to one article, a number of studies have found that eating seasonally and locally plant-based diet "reduced risks of cancer and heart disease, increased longevity, improved cholesterol, improved vascular health, increased bone density and weight loss, to name a few."

I'm sure you have heard that we should only eat foods that our grand or great grandparents ate. Eating seasonally and locally is one aspect of that maxim.

I'll be visiting my farmer's market next week to help on my journey to being healthy and fit.

Here's what I did with my farmer's market blueberries. I think I was suppose to eat it au natural, not make delicious scones, but no one will know!

Top Natural Appetite Suppressants

I just returned from a three-day conference where I ate, ate and ate full breakfasts, big lunches with desserts and huge dinners with desserts.  And of course there were tables and tables full of snacks between meals for our sweet, salty and savoury pleasure. Yes, there were healthy options available, but when in Rome ...

While I'm okay and happy to get back on track, today I'm HUNGRY! Nothing seems to satisfy my hungry. So I'm on the hunt for natural appetite suppressants to keep from returning to the binge fest that my mind, body and stomach has gotten used to in the last three days. I have seen pills at the pharmacy, but I prefer not to go on the path. Of course, you can tough it out as time can be a suppressant, but ho wants to be miserable. I know that will only make to run even faster to the sweet table.

Here are the top natural appetite suppressants from complied from WatchFit and PopSugar:

1. Water - you have heard this before. Drink more water to curb your appetite. Consider adding lemon to your water since lemon is also considered an appetite suppressant.

2. Tea and coffee - just be careful if you add sugar to your tea or coffee. Try mint tea as it's supposed to be an effective appetite suppressant.

3. Green leafy vegetables - have a big salad, but be sure to watch the type of amount of salad dressing you use. Try apple cider vinegar instead. Apparently some people drink apple cider vinegar to stop their cravings.

4. High fiber fruits and vegetables (e.g., apples, strawberries, nuts, oats, edamame, flaxseeds, chia seeds, legumes, etc.). I love having avocado on a slice of high fiber bread.

5. Eggs - don't forget that hard boiled eggs can be portable and eaten during the day.

6. Yogurt - natural, plain or Greek. This is also perfect to snack on at your desk.

7. Broth - I microwave a mug of chicken or vegetable broth and sip on that during the day. A cup of chicken broth is only 10 calories. I find that it's nice to have something hot and a welcome change from water.

8. Salmon - one of favourite type of fish.

The list can also be used when you're just starting your lifestyle change and survive the first few days.

Don't let a few days of binge eating throw you off your journey to being healthy and fit.

The Only Strength Exercises You Need

I must admit that I'm at a point in my life that I want to have the biggest impact with minimal effort. I know, I know ... it doesn't sound great to even think this way, furthermore admit it and write it. However, for me this is especially true when it comes to exercise.

Remember we should walk for an hour each day for weight loss. Also, you should consider adding weight or strength training to your week. I found three plans that are perfect for people like me - getting the biggest impact with minimal effort.

The first plan from Angelo Poli, a Neuromuscular re-education and nutritional specialist, consists of 5 moves: plank, pull, squat, push and lunge. You can plank, squat, push and lunge in the gym, at home or while travelling. The only move that requires some equipment (like a barbell) is the pull. I hate planks, probably because it's so difficult. If you can't hold a plank for 30 seconds, don't worry, start at your level. Don't give up.

The second plan from Prevention Magazine includes these 4 moves: chair dip, push up, squat and plank. The only equipment you need is a chair. I'm sure you have one at home! I like this plan because there are options to make each exercise easier or more challenging. You can start at 1 set of 8 reps and build up to 2 to 3 sets of 8 to 15 reps. In addition to the plank, the chair dip might to hard for some of us, but there is an easier version by placing your feet closer together. The magazine suggests that at the beginning you an hold the plank for as long as you can and work up to 1 minute.

And for those of us for whom less is more, this third plan from Spark People has only 3 moves: squat, row and bicycle crunch. You'll need a dumbbell for the row exercise. Yeah! No plank and push ups! The recommendation is 1 to 3 sets of 8 to 15 reps. The point here is to help you feel stronger, improve your posture and stand taller. Perhaps look leaner.

Click on the links for details of each plan as well as descriptions of the exercises.

My upper body is weak and I hate push ups. But I found a program that will gently ease you into doing push ups. This program from Lifting Revolution takes you from wall push ups to doing 20 regular push ups.

Remember we are all unique and are starting from different fitness levels. So choose the program that is best for you (at this point) and listen to your body and modify as you see fit. So often we start a fitness program and quit after a few days because we feel that if we can't do it as described then we can't do it and then stop.

Also remember that you can't spot reduce so none of these exercises will have you beach ready without cardio and a healthy diet.

You don't have to spend hours in the gym in the weight room or invest in expensive equipment. Just do it! Start today!

Lifting Weights for Weight Loss?

As you continue your journey to being healthy and fit, you hopefully have discovered that your biggest success will come from your diet. I have had periods in my life where my intense, regular workouts did not override my poor diet. I have also had times when my diet was on point, but I didn't exercise and I still lost at least one pound per week.

No one would argue that the best combination is a good diet and regular exercise. I have seen estimates that 70% of your weight loss success is from your diet and 30% is from exercise. As we have seen from a previous post, walking is the best type of exercise for weight loss. Also from a previous post, you should exercise at least 450 minutes per week for weight loss.

The next question is about strength conditioning or weight training. If you want to lose fat, most experts would agree that there are many benefits to strength training. However, you do not burn a lot of calories when lifting weights. You burn more calories doing cardio, consequently it is the better choice when your primary goal is to lose weight. 

I'm sure that you have heard that muscle burns more calories than fat and this is usually why most of us add weight to our fitness routine. Recently I read that every "three pounds of muscle you gain, you can expect to burn an extra 120 calories a day." What this translates to is that once per month you will lose an extra pound.

You reach your goal weigh one pound at a time so once you feel comfortable, add weights two to three times per week to get to make your journey to healthy and fit a little shorter. 

Is It Better To Exercise Alone Or With A Group?

Over the years I have worked out alone, with one or two friends and with a large group and I can definitively say it's better with at least one other person. I found in my case that I was more consistent and exercised more frequently when I was accountable to at least one other person.

You know the days when you don't feel like going to the gym, well when your friend(s) will be at the gym waiting for you; you feel bad and drag yourself to meet them.

Sometimes my friends encouraged or pushed me to get out of my comfort zone and do things that I wouldn't normally. This was how I started yoga, completed a full and two half marathons. And also how I had my first and only spinning class (but at least now I know I hate spinning).

There is research to back up my anecdotal evidence. One study found that 64% of women train harder, exercise longer and more often, and burn more calories with friends than when they exercise alone. Furthermore, 31% say that their friends are their motivation to stay in shape.

Of course, if you enjoy exercising alone, just continue. But if you need some support and motivation find a friend or join a group. I would caution you, that it is important that your partners be at a similar fitness level otherwise you'll only be discouraged and hate it.

Also, although it's not impossible to use a home gym with one or two friends, you will probably now have to consider exercising outside your home.

Depending on where you live, you'll probably have no difficulty finding an appropriate group. Good luck!

The Scientific Facts About Gluten

Most days I feel like I'm the only person on earth who isn't gluten free. In my local supermarkets there is now a gluten free aisle packed with products that are more expensive that it's gluten original. Restaurants are also catering to this market. It's now impossible to avoid the gluten discussion.

However, I have found that most of those who are on a gluten free diet are doing so to lose weight but there is no scientific evidence to support this decision. Going gluten free is an extension of low carbohydrate fad. According to a new survey by the Consumer Reports National Research Center 63% of Americans believe that a gluten-free diet could improve their mental or physical health.

What is gluten?

Gluten is the protein found in grains like wheat, barley, rye and possibly oats. It is most common in breads, pasta, pizza and cereal. There are about 1% of Americans who have been diagnosed with celiac disease. These individuals have an immune reaction that is triggered by eating gluten. They develop inflammation and damage in their intestinal tracts and other parts of the body when they eat foods with gluten. There may be another group of people who are gluten sensitive.

One issue is that many people feel there are gluten free by eliminating bread, pasta and pizza. However, gluten is in more products that one would imagine. According to Macleans, gluten "may appear on labels in Latin as triticum vulgare or hordeum vulgare or secale cereale. Or the label may feature ingredients that people don’t realize contain gluten, including bulgur, couscous, farina, malt and seitan."

Should you avoid gluten?

According to this article by Harvard Medical School, "there is no compelling evidence that a gluten-free diet will improve health if you don’t have celiac disease." However, in spite of this, many people claim to feel better when they eliminate gluten from their diets. But before you jump on the bandwagon, consider the negative side effects of a gluten free diet.

Gluten-free foods:

• have more sugar, fat and salt
• sometimes have more calories
• have less folic acid, iron and other nutrients
• are more expensive

When you look at the above list, you'll see that it's no surprise that some people actually gain weight while on a gluten free diet.

If you have already switched to a gluten free diet and feel great. Excellent. However, if you are still considering eliminating gluten, be aware of the negative side effects and the fact that science is not on your side.

3 Meals vs. 5 Small Meals Per Day

My generation grew up on three square meals per day. We were also admonish for snacking before a meal and spoiling our appetites.

For the last several years, many diet experts advised us to eat 5 or 6 mini meals per day. This was always difficult for me. It was hard enough to eat a healthy breakfast and lunch due to my work commitments and environment, now I was required to 'brown bag' even more healthy foods. I also found that eating small meals was not satisfying to me and I counted down the hours and minutes to my next mini meal.

As reported in this article by Medical News Today, research has shown that it doesn't matter if you have 3 meals or 5 small meals. Your body only knows your total caloric intake. For example if you ate 2000 calories in 3 or 5 meals it's all the same.

Another diet myth busted. Trust your body if you feel better eating 5 meals continue, but don't do it because it's the best route to take for weight loss.