Lasting Weight Loss.

Losing weight is easy. We've all done it a handful of times, if not more. The real challenge in weight loss is maintenance. 

Researchers enrolled 773 subjects who had lost an average of 22 pounds. They put the subjects in one of five groups: low-protein/low-GI diet, low-protein/high-GI diet, high-protein/low-GI diet, high-protein/high-GI diet and a control group. (GI stands for glycemic index; a low-GI diet is one that contains few foods high in suger.) Over the course of 26 weeks, only those in the low-protein/high-GI diet regained a significant amount of weight. Those in the high-protein/low-GI group actually lost additional weight during the maintenance phase! interestingly, they were also the least likely to drop out of the study. "Going slightly higher than usually recommended in terms of protein consumption and lowering GI (sugar and processed carbs) can help people maintain weight loss," lead researcher Thomas Larsen, PhD, told theheart.org. A typical example of a high-protein/low-GI meal would be a skinless backed or grilled chicken breast with roasted eggplant, mushrooms and a side of plain brown rice. 

Gluten-Free Buckwheat goes against the grain

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With all the hype about vegetarian and gluten-free diets, it is surprising there isn't more discussion about buckwheat, a grain substitute that, despite its name, is naturally gluten-free. Buckwheat is loaded with health benefits. Similar to whole grains, it is a great source of heart-healthy fiber, which helps keep you full longer. it also provides hunger-satisfying protein without any of the cholesterol or saturated fat that animal protein contains. Plus, it offers eight essential amino acids, making this complete protein a smart nutritional choice for vegetarians. 

Buckwheat can be enjoyed in a variety of ways beyond soba noodles. Buckwheat flour make great crepes or pancakes. Raw buckwheat groats can be used in homemade granola, and they work well for those keeping a raw food diet. The whole buckwheat kernel can be used as a substitute for cracked wheat or couscous (for instance, in a buckwheat tabbouleh). And toasted buckwheat groats, generally known as kasha, can be used as a breakfast cereal or pilaf. It also works well added to soups, casserole and stuffing's

Other buckwheat benefits include fatigue-copper and zinc. Buckwheat is also a good source of a powerful flavonoid, rutin, which has been shown to protect against blood clots. It also contains omega-3 and omega-6 essential fatty acids. 

Whole buckwheat flour can be made into a spaghetti-like noodle called a soba noodle, which can be served hot or cold. Although similar in shape to spaghetti, it won't make you feel as heavy or stuffed after you eat it. It has a hearty, earthy taste, making it a good choice if you are looking for some noodle diversity in your next meal. 

Grocery store tips: 

Not all soba noodles are created equal. Many packaged varieties also contain wheat flour, so be sure to read the ingredients on the label. Look for 100 percent buckwheat and a gluten-free or allergy label if you follow a gluten-free diet. 

5 delicious foods you should eat more often!

There are plenty of healthy foods that don't get the attention they deserve. Here are five under-appreciated foods that deserve another look. Why are some foods popular and others aren't? I'm not talking about foods that taste better then others, or are more fun to eat- I get that. but I do wonder why certain foods are trendy, while others just aren't eaten all that much. Is's hard to find a restaurant these days that doesn't feature kale salad. Not that there's anything wrong with that kale salad is delicious, and kale is jam-packed with nutrients. But why is is that certain foods gain superstar status while others - equally healthy and equally delicious get the short shrift?

There's no question that food trends come and go it's just a matter of time before our current enthusiasm for kale and quinoa starts to wane. I can't say what the next trend will be, but I think it's time to give a few under appreciated foods their due. Here are five not-so-popular foods that are worthy of your attention.

Five delicious foods that deserve more attention:

Millet: While quinoa seems to be the grain that's getting all the attention these days, millet has its own nutrition virtues, yet it's sadly overlooked. A cup of cooked millet offers up more then 6 grams of protein, nearly 3 grams of fiber, about a quarter of your daily magnesium needs- it's also a good source of thiamin, niacin and zinc. Like quinoa, millet is technically a seed, but it's cooked and eaten like a grain. And it cooks just as quickly - in about 15 minutes or so - and has a deliciously sweet, nutty flavor. Oh, and did i mention that it's gluten free?


Kohlrabi: To me, kohlrabi looks like a turnip from Mars. It's large, round and green and it's usually sold with all the leaves trimmed off, so it has these short little stems that stick out every which way. As a member of the cabbage family (just like kale!) this funny-looking vegetable has plenty to boast about. A cup of cooked kohlrabi provides more than 100% of your daily vitamin C, and it's a good source of potassium, too. Kohlrabi is milder and sweeter than many of it's cabbage cousins, and can be eaten raw or cooked. If you can find kohlrabi leaves, you can prepare them the same way you'd prepare kale and maybe even start a new food trend.

Kiwifruit: Many of the kiwifruit I find at the supermarket are hard as rocks, and have about much flavor. Too bad, too, because when they're picked at their peak, they're absolutely delicious, and so good for you. A single kiwifruit gives you enough vitamin C for two day, has more potassium then a banana, and gets its lovely green color from lutein an antioxidant pigment that supports eye health. Kiwifruit are easy to eat, too. just cut in half and scoop out the edible flesh and seeds with a spoon. If you're really brave, you'll eat the whole thing - the skin is edible, too.


Salmon in cans or pouches: Chances are, you've got some canned tuna in your pantry- it's one of those staples that most people keep around the house. Many people aren't even aware that you can buy salmon in cans or shelf-stable pouches- but it's widely available and so handy. Most brands are wild-caught, and canned salmon has up to four times more omega-3 fatty acids and five times more vitamin D than light tuna. Try it in any dishes that call for tuna.


Butternut squash: Sweet potatoes get plenty of attention for their nutritional content and are often touted as a "superfood' which may be explain the sudden popularity of sweet potato fries. But big, beautiful butternut squash is a nutritional powerhouse, too and deserves some recognition. Portion for portion, butternut squash has more fiber, calcium, magnesium, potassium, vitamin C and folate than sweet potatoes, with about half the calories. and a typical serving will give you enough vitamin A to last you more then four days.





From: "Discover good nutrition fitness",Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

The Effects Of Poor Nutrition On The Body

Even though most Americans believe that eating a healthy diet can keep you healthy, only half think they actually consume this type of diet, according to the American Dietetic Association. Poor nutritional habits, lifestyle, economic problems or just lack of motivation, can lead to serious health effects on your body. In addition, poor nutrition can impair your ability to think and work, can lead to depression and cause permanent damage to tissues and organs if not addressed. Check with your doctor prior to making significant changes to your diet. 

INCREASED RISK OF A CARDIOVASCULAR EVENTAccording to Dr. Gary Plotnick of the University of Maryland Medical Center, three to five hours after a single high-fat meal, the functioning of your blood vessels becomes abnormal. This effect is resolved by your body approximately six hours after consuming the meal, assuming you are relatively healthy person. If, however, you have an increased risk of cardiovascular event, through heredity, obesity, hypertension or pre-existing heart disease, you risk of a stroke or heart attack is increased. 

HYPERTENSION

Poor nutrition, especially heavy reliance on highly processed convenience and fast foods, can add a significant amount of sodium to your diet. According to MayoClinic.com, the average American consumes more than 1,000 mg more than the recommended 2,300 mg of dietary sodium daily. Excess sodium in the diet can raise your risk of high blood pressure that puts additional strain on your cardiovascular system. As a result, your risk of a heart attack or stroke is increased and the work of your kidneys is taxed as they attempt to rid your body of the excess salt. 

FATIGUE, ANEMIA, DECREASED IMMUNITY

Fatigue can be caused by a number of nutritional deficiencies as well as skipping meals. The Center for Disease Control and Prevention explains that a deficiency of iron can be casued by a diet that is severely restricted such as not eating enough foods that supply this essential nutrient. Additionally, consuming larger quantities of calcium-rich foods together with iron-rich plant foods can impair iron absorption. Iron deficiency can lead to less oxygen in your blood which can cause fatigue and poor endurance. Left untreated, an iron deficiency can become anemia, causing cognitive impairment as well as decreased immunity. 

OBESITY AND TYPE 2 DIABETES

The Center for disease Control and Prevention explains that obesity, which affects more than 72 million Americans, is caused in part by consumption of unhealthy foods. These foods, which often provide little nutritional value, can lead to significant weight gain. Several, largely preventable, chronic and acute illnesses are attributed to obesity including cardiovascular disease, cancer and Type 2 diabetes. Type 2 diabetes, also known as adult-onset diabetes, is a condition in which excess glucose remains in the bloodstream rather than being used as fuel. this can cause neurological damage, loss of vision and circulatory problems.  

 

Read more: http://www.livestrong.com/article/418979-the-effects-of-poor-nutrition-on-the-body/#ixzz2WaS0eklr

Tips for Eating Healthy When Eating Out.

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugar.
• Ask for whole-wheat bread for sandwiches. 
• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner. 
• Ask for salad dressing to be served on the side. then use only as much as you want. 
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce. 
• Order steamed, grilled, or broiled dishes instead of those that are fried or sauteed. 
• Choose a "small" or "medium" portion. this includes main dishes, side dishes, and beverages. 
• Order an item from the menu instead heading for the "all you can eat" buffet. 
• If main portions at a restaurant are larger then you want, try one of these strategies to keep from overeating: 

1. Order an appetizer-sided portion or a side dish instead of an entree. 
2. Share a main dish with a friend. 
3. If you can chill the extra food right away, take leftovers home in a "doggy bag."
4. When your food is delivered, set aside or pack half of it to go immediately. 
5. Resign from the "clean your plate club" - when you've eaten enough, leave the rest.

• To keep your meal moderate in calories, fat, and sugars:

1. Order foods that do not have creamy sauces or gravies.
2. Ask for salad dressing to be served "on the side" so you can add only as much as you want. 
3. Add  little or no butter to your food. 
4. Choose fruits for dessert most often. 

• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks. 

Learn more from www.ChooseMyPlate.gov

Make half your grains whole 10 tips to help you eat whole grains

                               

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are example. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel - the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

1. Make simple switches: to make half your grains whole grains, substitute a whole-grain product for a refined-grain product. for example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

2. Whole grains can be healthy snacks: Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. also, try 100% whole- wheat or rye crackers. 

3. Save some time: cook extra bulgur or barley when you have time freeze half to heat and serve later a quick side dish. 

4. Mix it up with whole grains: Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf. 

5. Try whole- wheat versions: For a change, try brown rice or whole- wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese. 

6. Bake up some whole-grain goodness: Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes. They may need a bit more leavening in order to rise. 

7. Be a good role model for children: Set a good example for children by serving and eating whole grains everyday with meals or as snacks. 

8. Check the labels for fiber: Use the Nutrition Facts Label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily value: excellent source contain 20% or more. 

9. Know what to look for on the ingredient list: Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for "whole wheat," "brown rice," " bulgur," "buckwheat," "oatmeal," "whole-grain cornmeal," "whole oats," "whole rye," or "wild rice." 

10. Be a smart shopper: The color of a food is not an indication that it is a whole- grain food. foods labeled as "multi-grain," "stone-ground," or "bran" are usually not 100% whole-grain products, and may not contain any whole grain. 

For more information you can go to http://www.choosemyplate.gov/ 

Study links coffee, green tea consumption to lower stroke risk!

People who drank at least one cup of coffee or at least two cups of green tea per day has a 32% lower risk of intracerebral hemorrhage compared with people who rarely drank either beverage, according to a study published in Stroke: Journal of the American Heart Association. Researchers looked at the drinking habits of more than 80,000 adults in Japan and found that those who drank at least one cup of coffee or two to three cups of green tea daily were 20% and 14% less likely, respectively, to suffer a stroke. This link is from Digestive Health Smart Brief, "United Press International (3/18), PhysiciansBriefing.com/HealthDayNew"