Tag Archives: wine

5 white lies that stall weight loss

We all fib a little, but telling your co-worker her new haircut looks great (when what you're really thinking is “oh my!”) is pretty harmless. Lying to yourself about your own eating habits on the other hand, can wreak some real mental and physical havoc; and a new study shows it may be pretty common. In my private practice, I make it very clear to my clients that my role is not to scold, berate, or act like a food cop. In fact, it's just the opposite, because fostering an open, non-judgmental dialogue about your relationship with food is the only way to uncover some truths you may be pushing under the rug. And until they're exposed, they're pretty impossible to change. Here are five many of my clients reveal, and why coming clean with yourself can be the answer to finally losing weight—for good. 'I eat when I'm hungry, and stop when I'm full' When reviewing my clients' food diaries, I often see snacks, driven by hunger, just an hour or two after fairly substantial meals–generally a sign that something is out of sync. When I ask, “What did the hunger feel like?” it often turns out to be emotional or social, rather than physical in nature. In other words, there are no bodily symptoms that signaled a need for energy or nourishment, and in truth, many clients know this to be true. One once said, “I realize it's not really hunger, but I fool myself into thinking it is, because I don't know what else to do.” Alternative: The toughest part of recognizing that you want to eat, but not because your body is telling you to, is acknowledging that what you really need has nothing to do with food. But once you do just that, and find other healthy ways to cope with what's really going on (anxiety, relationship issues…), the weight may effortlessly fall off (day after day after day, just 200 surplus calories can keep you 20 pounds heavier). If you don't keep a food diary already, start one, and include not just what you eat and how much, but also your hunger level before and after meals, in addition to your emotions. The revelations may allow you to break the pattern. Health.com: 20 Snacks That Burn Fat 'I'm not a big drinker' I've heard this from many clients who, according to the Centers for Disease Control and Prevention criteria, are chronic binge drinkers (consuming four or more drinks in a two hour period for women, five for men). For some, the self-categorization is justified, because they don't drink during the week, have already cut back, or are comparing themselves to friends who drink a whole lot more. But after some reflection, I often hear sentiments like, “I know polishing off a bottle of wine by myself isn't good, even if it's only on the weekends.” Alternative: For most of my clients, drinking has a domino effect that travels in both directions. Knocking a few back drinks on Saturday night often leads to eating more at dinner, followed by going out to brunch on Sunday, skipping the gym Monday morning, and giving into the office candy dish Monday afternoon.  On the flip side, cutting back on booze often leads to feeling “cleaner,” more in control, and motivated to eat healthier and be more active—changes that can be transformative for both your waistline and health. If you're using alcohol as an emotional crutch, or it's integral to your social scene, reach out to someone you trust. I've had clients break out of this pattern simply by connecting with a close friend or family member who supported their decision to cut back, or stop drinking all together. Health.com: How to Drink Alcohol Without Gaining Weight 'I eat really healthfully most of the time' I often hear this statement right after a client tells me about a decadent vacation, dinner out, or holiday that involved overeating. And while some believe it to be true, many know that on a day-to-day basis, while they don't pig out, they're not exactly earning gold stars, especially when it comes to hitting the mark for veggies, or reaching for whole, rather than refined grains. After acknowledging that she was looking at her diet through rose-colored glasses, one client said, “I think I was giving myself an A when what I really earned was more like a B-.” Alternative: It's OK to admit that you're not perfect, even if you're not perfect most of the time! You can't set concrete goals that will improve your eating habits without coming to terms with how you really eat. For example, if you realize that you eat too much rice and not enough veggies at dinner, flip-flopping the portions (e.g. a half cup of brown rice and one cup of broccoli, instead of the reverse) shaves 20 grams of carbs from your meal. At one meal a day, that's a savings equivalent to walking on a treadmill at four miles per hour for 85 hours. Health.com: Best Superfoods for Weight Loss 'I eat 5 or 6 small meals a day' The operative word here is “small.” Many of my clients who say this are actually eating five full meals, which by today's portion distortion standards, may seem small, but are actually far more than their bodies need. Admitting to this, one client said, “I think I've just gotten used to eating every few hours, or I thought it was the best thing to do, but it's clearly not working for me.” Alternative: Long stretches without eating can lead to rebound overeating, so well timed meals are key. But whether you eat four, five, or six times a day, your body's needs remain the same, which means if you want to eat more often, you must eat less each time you chow. For example, if you need 1,600 calories a day, you can eat: four 400 calorie meals; five 320 calorie meals; or six 266 calorie meals. The latter is a real challenge, because the meals end up being so mini, they don't feel like meals, leading to extra nibbles, which wind up feeding your fat cells. I don't advocate calorie counting, but if you think that too-frequent eating may be an issue, take inventory for a day or two, to gain some perspective. Health.com: 25 Ways to Cut 500 Calories A Day 'I can eat more because I work out a lot' I work with pro athletes and performers, but most of my clients work full time, on top of juggling family and social responsibilities, which often leads to fitting in far fewer workouts than they'd like. When they do hit the gym, they hit it hard, but many get there three days a week, while continuing to eat as if they're starting every day with a workout. One client confessed, “I think of myself as such an active person, but the truth is, it's more wishful thinking than reality.” Alternative: Rather than following the same routine every day of the week, establish a “baseline” eating plan, for non-exercise days, and add to it on the days you workout. Mentally, it's much easier to add to your plate, rather than take foods away, and with a daily regime that doesn't factor in fitness, if you just can't make it happen, you won't stick yourself with a surplus. Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. This article originally appeared on Health.com.source : http://www.foxnews.com/health/2013/06/13/5-white-lies-that-stall-weight-loss/

How to become a morning workout person

Even if you're an early bird, getting up before the sun rises to go sweat your butt off can be seriously daunting. The good news: It's possible to become a morning workout person (with relatively little pain). Just follow these steps Pack a Bag Every night when you get home from work, put your dirty gym clothes in the hamper and set aside a crisp, new exercise outfit. Having to dig through your dressers drawers at 6 a.m. is no fun. It's much easier to have an outfit ready to go, so you don't have to fully wake up before you get dressed. Force Yourself Out of Bed Move your alarm clock across the room. That way you can't sleepily snooze-button your way through your morning sweat session. By forcing yourself to jump out of bed to silence the dreaded buzzer, you're forcing yourself to wake up quicker. And once you're already up... might as well go work out, right? More: Rev Your Metabolism in 8 Minutes Have a Light Snack Eating a full meal in the morning before your workout can make you feel sick. Instead, try something light (half a pita, a banana, etc) before your workout (so you're not starving), and then another light snack after. Skip the Booze Sure, a glass of wine (or two) at dinner can be a great way to unwind, but even small amount of alcohol can make you sluggish in the morning. If you do end up having a drink with friends the night before, just make sure to drink extra water before you go to bed. Otherwise, you could be dehydrated during your routine. More: The Worst Drinks At The Supermarket Go to Sleep Early Once you start getting in to the routine of waking up early, you will automatically start going to bed earlier. In the beginning, however, you will need a little coaxing. Try this: Celestial Seasonings' Sleepytime Extra tea as bedtime drink. It contains valerian, trusted as a natural sleep aid since the days of the Greeks and Romans because of its mild sedative properties.  Make Friends After the initial two months of keeping up a morning workout routine, it can be easy to slip up and “forget” to go to the gym for a week. Something that will keep you motivated? Making friends at the gym who will help you stick to your routine. Set regular gym dates with a friend, or get to know another gym-goer who you know will be looking for you in the mornings—works like a charm. More: How to Motivate Yourself to Work Out Plan Your Routine Here's something that'll make early-morning gym-going much easier: Make a plan the night before. Either sign up for a spin class, or have your entire exercise routine mapped out. Bring any of our printable workout guide for inspiration. They guarantee a super intense workout—and visible results, fast!source : http://www.foxnews.com/health/2013/05/24/how-to-become-morning-workout-person/

How to drink wisely

How, when and what to drink to enjoy yourself but remain in control. Slow Down and Be Still The rate at which your body absorbs alcohol into your bloodstream and how intoxicated you feel aren’t based on just the proof of your beverage; these results also hinge upon how quickly you drink. In other words, a small glass of wine drunk in a half hour can have the same effect as a stiff vodka martini sipped over an hour. But the effects of the martini will last longer.  Related: 7 Clever Items to Simplify Your Life Having a carbonated drink, like Champagne or a gin and tonic, may also make you feel effects faster. According to a 2007 study conducted at the University of Manchester, in England, drinks with bubbles were absorbed into the bloodstream faster than flat ones. Drink Later in the Day Until midafternoon, your body is building its food and water reserves, so a drink at lunch will have a bigger impact than one at dinner. Likewise, drinking in a warm environment or under a hot sun promotes sweating, which dehydrates your body and leaves it with less fluid to dilute the alcohol. The result? You get drunk faster. Related: 10 Things Trainers Wish You Knew About Their Workout Eat Smart Before you have a drink, eat something that contains a little oil or fat, which will slow the rate at which your body absorbs the alcohol. This is not license to decimate an entire hors d’oeuvre tray, but a handful of spiced nuts, a cheese-and-cracker combo or a few olives are all good options. Related: Secret of a Better Workout Stick to Light Colors Pure alcohol is clear. So whether you choose beer, wine or spirits, the darker your drink, the more outside compounds it contains, which can leave you feeling more hungover the next day.  Red and white wines are made from the same grapes; the color difference is the result of the grapes for red wine fermenting with their skins. During that time, the red wine also pulls in skin-derived substances that can contribute to headaches. Barrel aging has a similar effect. The longer a wine or a liquor sits in oak, the more oak flavors it absorbs and the darker it becomes; however, it can also acquire more unwanted impurities.  Related: The 30 Healthiest Foods Also consider a wine or liquor bottle’s price; a costlier bottle usually means that higher-quality wooden barrels, like French oak, were used and the product was distilled many times (the more, the better), which cuts down on the amount of impurities. Ditch the Diet Soda According to a 2006 study, people who mix liquor with diet soda absorb the alcohol faster than do those who choose regular soda or juice as a mixer. Scientists believe the calories in regular drinks, which need to be digested, act as a buffer. And because diet soda masks the taste of alcohol, it may prevent people from pacing themselves. Don’t Keep Up With the Boys Going drink for drink with a man is a quick way to get drunk and ensure a hangover. Women metabolize alcohol more slowly than men do, and surprisingly this has nothing to do with body weight. Pound for pound, men have 20 to 30 percent more water in their systems, so anything a man drinks will automatically be diluted that much more, even if he’s exactly your weight.source : http://www.foxnews.com/health/2013/05/20/how-to-drink-wisely/

Olive Oil 101: How to choose oils with the most health benefits

It is well known that extra virgin olive oil is good for the body – boosting heart health and even lowering the risk of certain kinds of cancer.  But not all olive oils are created equal. According to Nicholas Colman, the chief olive oil specialist at Eataly in New York City, olive oil has to be fresh in order to maintain its health advantages. “Even the best producer in the world – if their oil is old, you’re not going to reap the health benefits from it,” Coleman told FoxNews.com. Coleman said it’s important to pick your oil like you would pick your wine – taking into account when it was bottled, the kinds of olives that are in it, and the region from which it came. “When you taste a really, really great olive oil, you might notice a peppery finish build in the back of the throat – this tingle,” Coleman said. “And what causes that is oleocanthal, which is an antioxidant.  The more of that peppery burn you feel, the higher the presence of antioxidants in the oil and the healthier it is for the body.” Oils from Tuscany, Puglia and Sicily have the most antioxidants of the Italian extra virgin olive oils, Coleman said.  And price is an important factor too: Cheap olive oil from the grocery store may not cut it. “Usually they take olives from all over the world, and they buy oil that is left over at the end of the year,” Coleman said. “And they blend it all together and ship it to America.” While the oil’s color doesn’t affect its health benefits, Coleman said the bottle’s color does.  He advised picking a dark, glass bottle or tin, so the oil doesn’t photo-oxidize and degrade. And when you finally cook with your newly purchased olive oil in the kitchen, make sure to warm it slowly to preserve the antioxidants. For more information on how to choose the perfect olive oil, visit http://www.eataly.com/.source : http://www.foxnews.com/health/2013/05/19/olive-oil-101-how-to-choose-oils-with-most-health-benefits/