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.

Can You Really Increase Your Metabolism?

We can't help but read the numerous recommendations to boost our metabolism.  Green tea, chili, more muscle, drink more water, and so on, and so on will increase your metabolism. My personal anecdotal evidence shows that none of these foods or things can significantly boost metabolism. I naturally love extra spicy food. The hotter, the better. In fact if chili was as effective as some say, I actually look like I'm anorexic! I also went through a period of time when I drank cups and cups of green tea and bottles and bottles of green ice tea. And, once again, there was no significant impact on my weight loss.

The reality is there are many foods and drinks that will increase your metabolism, but the boost is so negligible that it's hardly worth considering. Also, none of the foods or drinks can sustain the increase for a long period of time.

According to this article by women's Health Magazine, research shows that drinking two to four cups of tea per days helps you burn about 50 extra calories. So if you do the math, in 70 days you'll lose one pound (3500/50)! I think there are more effective and faster ways to lose one pound. Here's another take by Shape Fit on why trying to boost your metabolism is a waste of your time.

The more research I do, the more I'm convinced that there are no shortcuts or gimmicks. Just stick to the basics and you'll get a healthy and fit body eventually.

Is Your Metabolism To Blame For Slower Weight Loss?

Those of us who struggle with our weight, have long known that there is more to our weight loss than simply restricting calories and exercising. We have observed how easy it is for us to gain weight and how much harder it is for us to lose it. We have painfully lived through diets that worked for some but not as well for us. Why is that?

A new study may provide the answer. Researchers looked at a small group of obese men and women in an in-patient program. The participants fasted for one day and were then put on a 50% caloric restriction diet. What they found is that those who lost the least amount of weight were the ones whose metabolism decreased the most during the day of fasting. The researchers concluded that this group has a 'thrifty' metabolism.

Is your 'thrifty' metabolism to blame for your slower weight loss? Perhaps. However,  according to the lead researcher, “The results corroborate the idea that some people who are obese may have to work harder to lose weight due to metabolic differences. But biology is not destiny. Balanced diet and regular physical activity over a long period can be very effective for weight loss.”

So no need to give up. Your journey to being healthy and fit may be slower and longer, but you'll get there. Don't give up!

The Scientific Facts About Diet Detoxes and Cleanses

It's hard to avoid the various claims for diet detoxes and cleanses. In fact it very tempting especially with the number of celebrity endorsements. However, there is absolutely no credible research that recommends detoxes or cleanses. Our bodies come well equipped with a liver, kidneys, skin and lungs that will remove any harmful substances. Furthermore, these organs don't need any help to be more effective and efficient from any of these drinks on the internet.

Nor do you need your colon irrigated. Several years ago, on the recommendation of a friend, I had colon irrigation. I'm on the low end of the range of bowel movements and I sometimes feel that if I got fid of 'waste' sooner and more often that I would be healthier and slimmer. After going through this procedure, nothing changed, even in the short-term. Don't waste your money!

The strongest article on detoxes, cleanses and colon irrigation that I found was published by The Guardian recently. Also, check out this CBC Marketplace report on Dr. Oz's detox. The report concluded that "the detox treatment didn’t result in a negative change in health status. But there was also no improvement.”

This infographic by Prevention perfectly explains what happens to your body when it's on a cleanse.

Once again, eat a healthy diet and exercise and don't fall for any of these scams!

Best Weight Loss Advice From The Top Diets

By now, you, like me is a weight loss expert. We have learned that there are parts of each diet that makes sense, works for us and we can do and live with forever. On the other hand there is some advice that is difficult to follow both short-term and long-term or simply won't work for us. My current approach is find advice that I makes sense for me and my life - an individualized, customized approach, if you will.

I recently read an article on Health.com that summarized and best and worst advice from the top diets. Here's my list of the best tips:

Dr. Phil - Best Tip: Reduce your exposure to unhealthy foods and to cues that cause you to eat.
This works because: You can't eat what isn't there!

You: On a Diet - Best tip: Pick a range for your ideal weight instead of fixating on a particular number.
This works because: You'll feel guilt-free when faced with the small fluctuations that occur naturally day-to-day.

Skinny Bitch - Best tip: Read the ingredients.
This works because: You won't eat anything you can't pronounce.

French Women Don't Get Fat - Best tip: Add "petit" and "peu" to your French vocabulary.
This works because: You can have a little of everything if you stick to small portions.

The Beck Diet Solution - Best tip: Differentiate between cravings and hunger.
This works because: If you can tell the difference between wanting to eat and needing to eat, you can cut out unnecessary calories.

The Thrive Diet - Best tip: Eat less processed food.
This works because: Sticking to whole, fiber-rich foods will help you lose weight.

Remember only do what works for you.

Diet Friendly Alcoholic Drinks

Most of us are aware that consuming alcohol while on a diet is not the best or smart choice. However, sometimes you are in a situation where it may want to indulge or it's hard to sip water all night. So what are the best, diet-friendly alcoholic drinks?

These are the best choices according to Spark People:

• Red or white wine
• Scotch
• Vodka
• Light  or draft beer
• Martini
• Manhattan

Conversely, and as you can guess, according to Live Strong stay away from sweet, sugary mixed drinks, such as:

• Margarita
• Long Island ice tea
• White Russian
• Slushy
• Irish Coffee
• Pina Colada
• Eggnog
• Mai Tai
• Brandy Alexander
• Amaretto Sour

I must admit that some of my favourite cocktails are in the second group. If you can't refrain, choose wisely and remember moderation is the key on your journey to being healthy and fit.

Wieight Loss Surgery vs Weight Management

A recent study concluded that "gastric band and weight management therapies offer similar health benefits for overweight diabetes patients."

With gastric band surgery, a band is placed around the stomach to make it smaller. The band is adjustable and therefore the size of your stomach is adjustable. Logically a smaller stomach leads to the patient eating smaller meals and consequently losing weight.

Patients are counselled that the surgery is a weight loss tool and are encouraged to eat healthy foods and exercise. Generally patients lose an average of 1.5 to 2 pounds per week, after the first few weeks. The average weight loss is similar to what you can achieve with a commercial program or on your own.   

A few years ago, after a lengthy and careful consideration I decided to have gastric band surgery. My main reason was that I was looking to not just losing weight but keeping it off forever. As we all know, the difficulty is maintaining weight loss and not reverting back to old habits. With a smaller stomach, one would imagine maintaining your weight loss should be better than with other strategies.

While some may be surprised by the study's result, I am not.  Everyone's experience is different. For me, the first eight months were what one would expect. The scale was moving in the right direction. However, the following five years, I was either losing weight, but throwing up every day (sometimes after every meal) or gaining weight because I had to loosen the band to avoid being sick.

The gastric band not only dictates smaller meals, but there many foods one must avoid and there are a number of 'rules' one must follow. For example, you must eat slowly, chew, chew, chew your food and you can't have any drinks while eating. Eventually, in my experience, one eats things that 'melt in your mouth', not lean protein, complex carbohydrates, legumes, fruits and vegetables.

Considering the findings of this study and my personal experience, gastric band surgery is not the best solution for long-term weight loss. Once again, there are no short cuts.

How Long Should You Exercise?

There are many of you who love to exercise and can keep going like the Energizer bunny. And then there are the rest of us for whom exercise is a constant challenge. One of the questions for the second group is what's the minimum amount of exercise that I need to do for weight loss and/or health?

Recently, an article in the New York Times gave us a research-based answer.

You may recall from a previous post that walking is the best exercise for weight loss. One study found that those who walked 450 minutes per week/approximately an hour per day were less likely to die prematurely than those who didn't exercised.

Depending on your current fitness level walking over an hour per day is a daunting task. So start at your comfort level and work your way up to 450 minutes. Remember you're on a journey to healthy and fit so take as long as you need.

I recently met someone who started walking 5 minutes each day and now 11 years later still walks every day but is up to 90 minutes! If she can do it, so can you!

You and Your Family on a Diet

One of the challenges some of us face is that as our attempt to eat healthier meals will also impact our immediate families. In the past this was one of my many excuses as to why losing weight was difficult for me. It took sometime to finally conclude, if certain foods aren't good for me, they are not good for my family.

In my family we don't tend to have breakfast and lunch at home on the weekdays. When I started this journey I took responsibility to cooking dinner and obviously making healthier choices. And I must say that my family's reaction was more positive than I expected. There are probably healthy versions of every recipe you can imagine and that includes your family's favourites.

Simple changes like using whole wheat pasta instead of regular pasta or brown rice instead of white rice will go a long way in helping your family eat better. Or having more chicken and fish while avoiding red meat or high fat protein may not be too difficult for your family. Furthermore, given the recent data on sugary drinks, why should they be in your home?

If you focus on gaining health, rather than you losing weigh, and eating foods that taste good it will be a lot easier than you think. This is a great opportunity to be an excellent role model for your family.

Google will be your best friend as you look for healthier breakfasts, lunches, dinners and snacks. You can also check out our Pinterest Eat board for food suggestions.

This article by WebMD gives some good advice on how to get your family's support and what to do if they don't.

What's the Best Time of Day to Exercise?

I have exercised at every possible time of the day - first thing in the morning, just before going to bed, at lunch time and right after work. I also had periods of time when each day or week was a combination of different times. In my opinion, the best time of day to exercise is the time that you have the least excuses and will stick with your routine. When that time no longer works for you due to the work, family or other commitments, then look at your schedule and pick the next best time.

If your schedule is flexible, research has shown that first thing in the morning is the best time to exercise for weight loss. In the morning your body is low on carbohydrates and sugar that it needs for fuel. Consequently your body now has to burn fat for fuel.

There are other benefits to morning exercise such as better sleep. A good night's sleep is very important in controlling your appetite and weight loss. You will also burn more calories throughout the day. You can get more information from the article by Livestrong.

So rise, shine and exercise!

Surviving a Weight Loss Plateau

I survived a weight loss plateau! In the past when I hit a plateau, I eventually got frustrated and reverted back to my old habits.

For three weeks the scale was moving up a bit, then down a bit. Then I finally was able see a one pound weight loss. Remember small progress is still progress.

I survived this plateau for three reasons:

1. I was not starving myself. I ate healthy food and was generally satisfied and never had that feeling that I was hungry and miserable with no results to show for it. Remember to make food and exercise choices that you can sustain forever.
2. A review of my foods choices provided a possible explanation. The three week period included a short road trip. Another good reason to keep a food and exercise journal.
3. Weighing myself daily meant that I was comfortable with these small changes in my weight and knew from previous weeks that the scale will eventually go in the right direction. In fact it took me some time to realize that it was actually three weeks before I saw a real loss.

Here is more information on weight loss plateaus from the Mayo Clinic.

It's interesting that one expert, Jillian Michaels, said in this article that your weight loss will resume after about three weeks. So true in my case.

Your journey to being healthy and fit will not be a straight road but the valleys will be easier to endure when you focus on gaining health not just losing weight!

Avoid Liquid Calories When Dieting

It seems that we are surrounded by more and more fancy, delicious drinks. In some establishments simple coffee and tea have evolved into drinks that look more like desserts. Many fast food restaurants are now serving smoothies as touting it as a healthy alternative to soft drinks and milk shakes.

There are many articles written about soda and the amount of sugar in each can or bottle. But beware of some of those other drinks including juice. I'm sure you have heard the advice that it's better to eat an orange than to drink orange juice.

There is research that shows that the body doesn't process liquid calories the same way as it does solid calories. Thirst is quenched when your blood and cell volume is increased with water. Hunger is satisfied by your stomach and intestines. So having a high calorie drink will not help satisfy your hunger. In fact you think about it further, would you have a food item if you're thirsty? Likewise, if you're hungry, why would you have a smoothie? Check out Live Science for more information.

I try to drink just water and live by the recommendations of the Mayo Clinic:

"As a general rule, drink no more than 4 ounces (118 milliliters) of juice and 16 to 24 ounces (473 to 710 milliliters) of skim milk a day. Also be careful about energy drinks. Although they're touted as healthy, some energy drinks can have as much added sugar as sodas — the top source of added sugar in the American diet."

5 Important Health Numbers to Know

As you probably know by now, being healthy is more than achieving and maintaining a healthy weight. Some experts believe that there are at least 5 numbers that are important for health:

1. weight
2. waist size
3. cholesterol level
4. blood pressure
5. blood sugar level

We have discussed the first four (see links above), so the last one remaining is your blood sugar level.

Knowing your fasting blood sugar level will help you determine if you are diabetic, pre-diabetic or normal. A fasting blood sugar level above 100 is problematic and you'll get more information from your health care provider. Being over weight is a risk factor for diabetes so generally, you'll have to watch your diet and exercise to be sure your blood sugar level

Realistic Ideal Weight

For years I rejected the insurance/actuarial ideal weight charts. Even when I was an active participant in a commercial diet program, I quietly didn't agree with their recommended ideal weight for you. In both cases it always seem too low for me to achieve and worse maintain.

The guideline I like to use is the more realistic one from Dr. Oz. Here it is:

The average American woman stands approximately 5’4” tall. At this height, you should weight less than 175 pounds, the cut off point for obesity.

The average American man is about 5’9” tall and should weigh less than 196, his cut off for obesity.

Taller folks can add 5 pounds per inch; if you’re shorter, subtract 5 pounds per inch.

Want to see what you will look like at your ideal weight? Try this site - modelmydiet,com.

21 Day Challenge to Start Or Reset Your Diet

A few of us probably over indulged this Easter and Passover weekend. Don't beat up on yourself. Instead learn from your lapses. Maybe next time you'll host the family dinner and therefore prepare healthier options. Or you can take a few healthy dishes to the dinner. A third option is eat before you go and stick to salads, lean protein and vegetables. I know it's easier said than done. The important thing is to get right back on track.

For some this weekend might have been your "rock bottom" moment. Once again, overeating has gotten the better of you.

Either way, it's time to hit the reset button.

There are a number of 30 day challenges out there. one of the best that I have seen to either start your diet or get back on track is the following 21 Day No Junk Food Challenge.

21 days is important because most experts agree that that is the minimum number of days to break a habit. Eat healthy and the rest will take care of itself. Good luck!

Eating Healthy On-The-Go

Eating healthy while out is an ongoing issue for me and others. With some minimal planning it's easier to have healthy food choices at home and at work. When you're out and about and your errands take longer than anticipate, what do you do when you're more than hungry and can't find a healthy option to purchase? Always have a back-up food plan with you! And the best back-up plan is one that is high protein. Protein helps you stay fuller and satisfied longer.

Try one of these suggestions from health.com.  I'm sure you can find something that will work for you.

Alcohol and Weight Loss

As we get closer to Easter a few of us will be faced with alcohol and wonder how it will affect your weight loss. In addition to having empty calories, our bodies can't store alcohol and must metabolize it right away. Therefore, we won't metabolize sugars and fats as efficiently. Also, drinking heavily can also slow our metabolism. Another negative is that alcohol causes an increase in blood pressure.

Furthermore, alcohol actually stimulates your appetite. It also reduces inhibitions and willpower and we are more likely to overeat—especially greasy or fried foods—which can add to your waistline.

Can you drink and not gain weight? Health.com has some tips:

1. Before you go out, have dinner or a snack with protein, fiber, and healthy fat
2. The simpler the drink, the better
3. Have no more than one or two drinks
4. Drink a big glass of water for every drink you have. Then, before going to bed, have some more, along with a snack that is high in fiber and protein such as high-fiber cereal or oatmeal

For the sake of your short and long term health, it makes sense to avoid alcohol.

Calories Still Count

Over the past several years we heard less about how many calories you should eat a day to lose weight and more about no carbs/low carbs, high protein, clean eating, gluten free, drink at least 8 glasses of water, juicing, etc. However, the reality still is, as it was years and years ago, you have to eat less calories than you expend to lose weight. I feel like we got lost in behavior modifications on cutting calories. Many of these approaches are primarily aimed at easier ways to reduce calories. Sadly, what has happened is that many of us feel we can have half a chicken or large steak as long as we paired it with just a salad. Or cut out carbs or go gluten free and we'll lose weight. I too fell into that. I avoided bread for years with little to no effect on my weight. I also drank loads of water in the hopes that it would keep me full longer and flush the fat away.

To compound things, most of us hate counting calories. But you really do need to have a sense of how much you should eat. Essentially, you should aim for approximately 500 calories less per day to lose approximately 1 pound per week. This could be a combination of food and exercise. Sometimes I have seen where it's recommended for women to eat 1400 calories and no less than 1200 calories per day. However, YOUR caloric intake should be based on a number of factors, not just gender. Try CalorieKing to see how many calories you should eat daily. This site considers your current weight, age, gender and activity level. Another option is myfitnesspal.

One important point is that as you lose weight you will need to lower your calories. So it's best to base your calories on where you are now rather than go for a lower number that will make it difficult to sustain over time. So bookmark CalorieKing and go back to it every 10 or 20 pounds later.

As you journey to a being healthy and fit keep a keen eye on the number of calories you can consume daily. And don't be confused by strategies, tactics, behavior modification tips to help you do so.



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Grocery Shopping For Weight Loss

The only advice that I have ever heard about grocery shopping is to never shop when you're hungry. The reason is that you will make unwise choices. And of course, you'll eat whatever is near at hand.

For the past few years, I have used a grocery delivery service where you select your items online. This is perfect, no temptations, no impulsive buying, no chips or chocolate at the check out aisle. If this is an option available to you, I strongly recommend taking advantage of it. You can plan your week's menus and order the ingredients from the comfort of your home.

If a grocery delivery service is not an option for you Here's the best advice when shopping in person. Stay on the perimeter of the grocery store. Think about it. All your fresh, healthy items are on the border of the supermarket - fruit, vegetables, meat, poultry, seafood, and so on. You will have to also find the aisle with legumes or if you buy frozen vegetables, but for the most part that's all you need.

So remember to stay on the outside of the grocery store as you journey to a healthy and fit body.

Best Weight Loss Tool

As I continue on my journey to being healthy and fit, I'm slowly discovering that the best tool for weight loss is my stove. You really do have to cook most, if not all, of your meals. In my part of the world trying to eat healthy and stay within the recommended serving or portions sizes is very difficult with restaurant meals and package/canned foods.

And if you are going to cook your own meals, it means that you have to plan a weekly menu and grocery shop for breakfast, lunch, dinner and snacks. You cannot leave it to chance because you'll end up being stuck with the desire to cook and missing the ingredients for the dish you'll like to make.

You'll also have to look at your week ahead and plan for any late nights, breakfast or lunch meetings. Think of the realities of your week. For example, do you eat breakfast at home, in the car or at your desk? Obviously, you'll have to purchase the appropriate items. Don't forget to have containers for your breakfast and lunch, if necessary.

Finally, I recommend that you start your own cook book. Otherwise, you'll be bored of the few healthy recipes you now have and will lead to diet fatigue.

Are You Eating Too Much Protein?

Practically every one I know is limiting carbs or going gluten free and eating more protein.

However, the experts such as the American Heart Association still recommends only1-2 servings of lean protein daily and about 6 servings of grains or carbohydrates. They also suggest 4 servings of vegetables and 3-4 servings of fruit. Additionally, you should aim for about 4 servings of nuts, seeds and legumes.

The American Heart Association chart also gives you an indication of what is a serving size. You'll see that a serving size of grilled fish is the size of a cheque book. I have also seen in other areas that the serving size of meat and chicken is about same as a deck of cards or the palm of your hands.

If you are having more protein than this, one tip is to slowly reduce your serving size. I have found it's helpful to replace some of your protein with the more filling legumes.

Best and Healthiest Banana Oatmeal Cookie

About a year ago I saw a recipe by Ambitious Kitchen for Banana Oatmeal Breakfast Cookie. The recipe was ridiculously easy to make and healthy. The best combination you can find.

The second time I made the cookies, I used 3 bananas instead of 2 and I found it was not only more moist but it tasted better. I also liked the texture of the oats, so I didn't blend it. I have only added in raisins and that was, as expected, great. Watch what you may choose to add, since some might not be in keeping with journey to healthy and fit.

Here's my take on the recipe:

Ingredients
3 large, mashed banana
2 cups oats
1/2 cup of raisins (optional)

Instructions
Preheat oven to 350 degrees
Mix mashed bananas with the oats.
Spoon mixture onto cookie sheet
Bake for about 9-12 minutes, until slightly golden brown around the edges

If you like, instead of calling them cookies, rename them breakfast bars. They are prefect for a quick, on the go breakfast or snack. And of course, a great dessert.

Enjoy!

Sugar: The Root Of All Evil

More and more research is concluding that sugar is worse for you than fat. Recently the World Health Organization recommended that we limit our daily intake of sugar to no more than 13 teaspoons. This does not include sugar in natural foods like fruit and vegetables. At first glance, I'm sure you think you are well within that limit. However, you must remember to include the sugar in your drinks and foods. For example, a can of pop contains about 10 teaspoons of sugar.

In order to stay within the 13 teaspoons, you must become an expert at reading foods labels, because there is sugar in foods that you least expect like your cereals, condiments, sauces, etc. Also, sugar frequently has other names on food labels; as many as 200. Take a look at this list prepared by Pop Sugar.

The best advice I heard is from Dr. Oz who advises not to eat anything that has sugar (or any of it's other names) listed as the top three or four ingredient.

If you aim to cook most of your foods yourself, you'll see exactly what the ingredients are in the recipe. I love teriyaki and a few days ago I saw a recipe for salmon teriyaki and I was surprised to see that it included 1/2 cup of sugar for 4 servings of salmon!.

Your journey to healthy and fit must include less processed foods and home-cooked meals to reduce your sugar intake.

Know Your Blood Pressure

Getting healthy and fit is more than buying a smaller size dress or bathing suit. Another number to pay attention to on your journey to healthy and fit is your blood pressure. In my part of the world you can easily check (and continue to re-check) your blood pressure at any pharmacy.

This chart reflects blood pressure categories defined by the American Heart Association.

Blood Pressure Category	Systolic mm Hg (upper #)		Diastolic mm Hg (lower #)
Normal	less than 120	and	less than 80
Prehypertension	120 – 139	or	80 – 89
High Blood Pressure (Hypertension) Stage 1	140 – 159	or	90 – 99
High Blood Pressure (Hypertension) Stage 2	160 or higher	or	100 or higher
Hypertensive Crisis (Emergency care needed)	Higher than 180	or	Higher than 110

It's scary if your blood pressure is high because it increases your risk of heart attach and stroke so seek medical attention.

The diet and exercise recommendation to lower your blood pressure is pretty much the same as the recommendation for weight loss. As you have read before, a diet that's high in fiber and physical activity. Probably, the only additional requirement is to watch your salt intake if your blood pressure is higher than normal.

You can get more information here.

New Research on Cholesterol

It has long been believed that a high cholesterol level is not good and those whose numbers were high were advised to stay away from high cholesterol foods like eggs and shrimps.

However, there is new research on cholesterol that shows that dietary cholesterol has little or no effect on blood cholesterol levels. But if your cholesterol level is high your doctor will still recommend that you watch what you eat. Confused? I'm sure, you are used to getting conflicting information on nutrition.

The good news is that once your diet improves overall, your cholesterol level will also be lowered.

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Best Foods For Belly Fat?

I see a number of articles recommending foods that burn belly fat or to eat or avoid to reduce belly fat. I wish it were that simple. Can you imagine? Eat this, not that and my belly fat will vanish like magic.

Most would agree that belly fat is more serious than fat on other parts of the body. It's recommended that women have a waist no larger than 35 inches and the recommended maximum for men is 40 inches. If you have belly fat, you likely have more visceral fat, not just fat that's under the skin. Viseral fat is highly indicative of obesity related illness such as Type 2 diabetes, high blood pressure, heart disease and certain types of cancers.

The recommendation to reduce visceral fat is pretty much the same as fat on other parts of your body. Diet, exercise and sleep. As you saw from a previous post, you can't spot reduce. Foods with more soluble fiber will help reduce belly fat. Just like other diet recommendations you have seen. Again, no magic, no short cuts.

Here is more info from WebMD on belly fat.

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No, You Can't Spot Reduce

It has long been debunked that you cannot spot reduce. You can't do 100 ab crunches and end up with a six pack or target your legs or buttocks. As you may have noticed from your previous weight loss, essentially your entire body changes as you lose weight and fat. It has a mind of its own, but you generally you are a smaller version of yourself.

One of the best studies on spot training or reducing was done at the University of Massachusetts in the 1980s. During the 27-day study, 13 male subjects were required to perform 5,000 sit-ups. Fat biopsies were taken from the subjects’ abdomens, buttocks and upper backs before and after the 28 day period. Although the men only focused on their abs, at the end of the study their fat decreased similarly at all three test spots. Who would have thought?

It's tempting but forget all those best exercises for [insert body part] and just do it the only and best way - diet and exercise.


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Journaling Your Way to Weight Loss Success

If I were to tell you that you can lose twice as much weight by simply writing down what you eat, would you do it? It's true research has shown that dieters who kept a food diary or journal were more successful than those who don't. I know from my previous attempts of journeying I was more cognizant of what I ate. I also make better choices because quite frankly I didn't want to write down that I ate 4 pieces of fried chicken.

Here's the research on keeping a food diary.

So lets start keeping a food journal! There are many options available to you. You can use anything from the good, old fashioned notebook to a spreadsheet on your computer to an app on your phone (myfitnesspal has a very popular app). You can also log your workouts, your water intake, hours of sleep, weight loss and inches loss.

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How Much Water To Drink?

Are you like me, confused about how much water we should drink daily? Of course, you have heard 8 glasses is the optimum level. Some experts also recommend more if you are overweight. I have also heard advice such as drink two bottles of water before every meal to reduce the amount you eat. This just leaves me very uncomfortable. So often we see individuals walking around with their water bottles like they are running a marathon in the Sahara Desert. Recently, I completed an online hydration calculator and it was recommended that I drink 130 ounces or 13.6 liters daily. That's just under 8 bottles of water! I'll never be able to be far away from a restroom!

When in doubt, I go the Mayo Clinic for the best advice. One observation is that we get about 20% of daily water requirement from food. Taking that fact into consideration, their recommendation for those of us who have no health issues is about 1.5 liters or about 3 bottles of water daily. I could definitely do this without feeling waterlogged. Technically, this doesn't all have to be water, other drinks can also qualify. But, calorie-free water is the best to stay hydrated.


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Eat. Move. Sleep

Most of us don't realize that there is a connection between sleep and weight. We need 7 to 9 hours sleep, but most of us get less than that. Lack of sleep affects our fullness and hunger hormones. One hormone, ghrelin, tells the brain when it's time to eat. When you're sleep deprived, you produce more ghrelin. Another hormone, leptin, tells your brain when you're full. When you don't get enough sleep, your leptin levels are lowered.

In addition, studies have shown the following:

1. When you go to bed late, late nigh snacking increases
2. When you're sleep deprived you tend to reach for unhealthy food options, particularly high carb foods.
3. Lack of sleep leads to eating bigger portions

The bottom line is to get the optimal hours of sleep that your body needs to help you on your journey to healthy and fit.

Read this article from WebMD for more information on the correlation between weight and sleep. You'll also find tips on getting a good night's rest.

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Best Exercise for Weight Loss

The best exercise for weight loss is any exercise that you love and will continue to do. So often I have read about exercises or workouts that are difficult to do for the absolute beginner.

According to mydiet.com the best exercise for weight loss is walking. However, as you continue to read you'll see that they are referring to walking 3 miles per hour. For some of us that may be too ambitious. So if you want to walk start at a rate that you're comfortable with.

If you don't like walking, pick anything that you like. There are dozens of options to choose from. Take a look at the other 17 best exercise for weight loss by mydiet.com for choices.

However, anything that will get you moving will be the best exercise for you to lose weight!


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Best Diet For Weight Loss

What's the best diet for weight loss? We are all in pursuit of the holy grail of diets. Low carbs, high protein diets? Low fat? Count calories? Clean diet?

When you consider the failure rate of all diets, the best diet is one that you can stay on for the rest of your life. I repeat - the best diet is one that you can stay on for all of your life. Instead of focusing on weight loss, I found it's better to think of gaining health rather than losing weight.

It's also important to note that while we all want to lose 30 pounds in 30 days, it is best to aim for small but significant changes that will lead to long term success. Add wholesome foods that mother nature provided to your diet while avoiding or eventually removing junk and processed foods.

This article in UK's The Daily Mail provides excellent advice for you to consider before embarking on yet another commercial or celebrity diet.

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Lent and Your Journey to a Healthy and Fit Body

Today is Ash Wednesday and it is the start of Lent. In the Christian tradition you give up something for 40 days and 40 nights. For example, sugar, fried foods, junk food, fast food, processed food, red meat, pop, etc. If you can't commit to giving something up. Think of this as one of the many 30 day exercise challenges that's out there that you may be comfortable doing. My Lent will be walking at least 1/2 mile every day. What's yours going to be? You could be a little further on your journey to a healthy and fit body by the time the tulips are in bloom!

How Often Should You Weigh Yourself?

Research has shown that dieters who weigh themselves daily lost the most weight and kept it off longer. Everyone is unique so do what works best for you. But I find that stepping on the scale daily helps me to stay on track. I am fully cognizant that my weight fluctuates daily so I don't get too stressed with small gains, but I love the small decreases. So now I record my weight whenever there is any small decimal decrease (yes, I'm paying attention to the decimals). Why wait for 7 days to see success!

Stepping on the scale daily will also give you some insights into how YOUR body reacts to your diet and exercise on the previous day(s).

Get more information here from The Guardian.

Most of us start a diet on Monday and therefore weigh ourselves every Monday to gauge success. The Guardian article also points out that, "we usually weigh the most by Sunday and Monday and then, over the course of the week, our weight generally decreases." If you find daily weighing is too much for you, then try weighing weekly on Fridays.

Another tip is to weigh yourself first thing in the morning after you empty your bladder and bowel; and without clothes and shoes.

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Measure Your Success

It's important to track your progress to healthy and fit. In addition to using your scale to weigh yourself, it's also a good idea to use a tape measure to track your success. Measure your chest/bust, waist and hip at the start of your journey to healthy and fit and then monthly. These measurements will come in handy if and when you see that the scale isn't moving.

How do you measure yourself? This sparkpeople article will help you take accurate measurements.

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Best Scale for Weight Loss

Many of us avoid the scale because the numbers are not what we would like to see. However, you can't change what you don't acknowledge. The best scale for weight loss is any scale. If you own one use it. Step on the scale and see where you are right now.

If you don't have a scale it's important to get one. (But, don't think you can't start your journey now since you don't have a scale.) I highly recommend a digital scale which displays the decimals. Those decimals will be important when your weight isn't moving as quickly as you like.

There are lots of brands and variety for you to choose. Take a look at this article from Women's Health with top new scales for 2015. One final note, depending on your current weight, you'll need to pay attention to the upper weight limit of the scale.


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Happy Valentine's Day!

Welcome to Journey to Healthy and Fit! Valentine's Day is the perfect day to give yourself some love and start your journey to being healthy and fit! Enjoy a healthy meal or meals. Move and be active today. You, your body and your heart deserve it!

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