Shape Up America!! » Nutrition

5 tips to keep it simple but effective

admin — Thu, 08 Jul 2010 04:34:48 +0000

There is an old proverb that says that “it is easier to tear down a house than to build it up” and although that may be the case majority of the time, if that house is your body and the construction material is fat-the opposite is true. We all know just how hard it is to lose weight but what a lot of people aren’t aware of is just how easy it is to gain or retain weight. The friendly guru’s at ShapeUpAmerica are here to help so don’t start panicking, as we have collected 5 sneaky little behaviors or ways that are contributing to your inability to wear those pants you keep trying on.

Don’t Worry, Be Happy

Your body has this handy little hormone that it secretes through the adrenal glands known as Cortisol. Now cortisol can have its beneficial effects, such as increased immunity and momentary bursts in metabolism and energy among other things but on the flip side it can also make you and keep you fat due to stress. When you are stressed out Cortisol turns into your worst enemy as it can cause deep plunges in metabolism, cravings for fatty, sugary and salty foods, as well as a higher chance of abdominal fat storage. In other words, stress causes you to eat bad food, prevents you from burning it, and then conveniently stores it in the worst place possible-your abdomen.

Eating Makes You Skinny

I know this sounds paradoxical in nature but ironically it is true to an extent. Your body is a stickler for daily routines so when you alter your eating habits or outright skip a meal it makes your body cranky. It is imperative that you eat throughout the day albeit wisely utilizing healthy filling meals and snacks. Did you know that following a meal, your metabolism increases by upwards of 30% for two hours following that meal? This is one of the main reasons you shouldn’t skip breakfast as it is that first meal of the day that kick starts your metabolism for the day. So don’t forget to eat regularly so as to keep your body happy and your metabolism running efficiently.

Drinking Fruit Juice Isn’t the Same as Eating Fruit

Naturally one would assume that if eating fruit is good for you, then drinking it must be just as good for you right? Wrong. Fruit juices are notorious for containing insane amounts of fructose, a substance that contains a lot of calories and also prevents your body from feeling full when you eat. Our brain has a disconnect when it comes to liquid calories as it doesn’t realize that whether it’s a 16 oz cup of concentrated orange juice or a ham sandwich, you are still getting the same amount of calories and subsequently these liquid calories fail to satisfy the hunger receptors in your brain that are looking for caloric energy. With that being said, instead of opting for that apple or orange juice that is actually mainly concentrated fruit juice and filtered water, get the real thing! Bite into an actual apple or orange as they both supply the body with copious amounts of much needed nutrients while simultaneously calming hunger cravings.

Lay Off the Booze

Alcohol makes you fat, plain and simple. Just as we stated in tip 3, your brain doesn’t respond well to liquid calories, so those 175 calories that are in your 12 ounce beer end up causing all kinds of problems. For instance, when you consume alcohol, your body actually takes some of the calories and turns them directly into fat and then the liver turns the rest of the calories into a compound known as acetate, which it then pumps into the bloodstream to be used as energy. The problem here is that although your body is burning those calories it turned into acetate; it stored those other calories as fat and doesn’t plan on using them anytime soon. To make things worse, some people carry a gene that causes alcohol to be stored as belly fat regardless of whether or not you eat healthy and work out.

Air Conditioning

Yes, I said air conditioning. Believe it or not, being comfortable is keeping you fat as just like your house-your body has mechanisms for keeping you comfortable. When you are hot your body will perspire to cool you down and when you are cold it will raise your metabolism and twitch some muscles to warm you up. So when you keep your AC or heat at that “perfect temperature” you are actually preventing your body from needing to regulate itself and in essence losing out on some free burned calories. In the winter, drop the temperature down a degree or two less than normal and I promise you that your body will compensate and the same is true with the AC in the summer as your body is very good at adapting.

So there you have it ladies and gentlemen, 5 ways that you are unknowingly either packing on pounds or retaining them. Heed the advice in this article and you will have an easier time dropping those extra pounds you accumulated by being stressed out, intoxicated, and comfortable at home.

If you’re serious about losing weight…

admin — Fri, 25 Dec 2009 06:22:18 +0000

Stop consuming high fructose corn syrup or HFCS. At the least consume in moderation…Why all of a sudden HFCS is becoming the bad kid in the block? It’s been around since the 70’s and no one seemed to make a big deal of it before…so why now?

I’ll tell you why…because modern science and research has caught up to it and recent studies have linked it with major diseases such as diabetes, obesity and everything that branches from being over weight. There is now enough statistical data to compare life before HFCS and during it and the results are clearly shocking.

Theconsumption of HFCS increased > 1000% between 1970 and 1990,far exceeding the changes in intake of any other food or foodgroup. HFCS now represents > 40% of caloric sweeteners addedto foods and beverages and is the sole caloric sweetener insoft drinks in the United States. (American Society for Clinical Nutrition)

HFCS is one of the major causes of everything that is unhealthy in America. A general consensus has been that HFCS is directly linked with diabetes and obesity.

I have compiled a list articles and reasons why you must stop consuming high fructose corn syrup if you’re serious about losing weight, being in shape and staying healthy for life.

Reasons to Stop Consuming HFCS

Studies on HFCS

You can research all other studies by going to The American Journal of Clinical Nutrition website.

The latest and most exciting fat loss product available!

admin — Sun, 01 Nov 2009 07:13:56 +0000

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“I tried some passive weight losing, you know, but with little result. This terrible appetite would just kick in and spoil everything. Once l heard about Not Eating So Much in the media, and I rather liked the information. l tried Not Eating So Much, and my wife said I’m a different person now, 4 months later. 30 pounds off and I keep losing them! And you know, the bedroom thing is cool, too.”

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Not Eating So Much helps your brain understand you don’t need that much food. It improves your mood, gives you energy and attacks obesity. All thanks to its blend of natural way of eating!

You must be wondering where you can find this amazing product. Well, just strip naked and look at yourself in the mirror. If you have 7 layers of unnecessary fat hanging off your body, then you need must get on this plan right away!

Unhealthy Chinee Food Choices

admin — Wed, 15 Oct 2008 03:49:34 +0000

I always regret eating chinese food after I finish eating it. It’s probably the lazy, sleepy feeling I get after consuming massive amount of fat, sodium, oil, carbs and God knows what else. Newsweek has done some research and has come up with 7 most unhealthiest chinese food meals you should avoid at all costs.

Fried rice – Tasty but loaded with carbs
lo mein – Another carb monster
Chow fun – It ain’t if you get a heart attack afterwards.
Crispy (orange) beef – Crispy and oily tasty beef for U!
Lemon chicken – Ah lemon, sounds somewhat healthy right? Far from it.
General Tso’s chicken – By far the tastiest and most unhealthy of all in my opinion.
Barbequed spare ribs – No comment.

Read the entire article here.

Eating healthy fast food

admin — Wed, 17 Sep 2008 20:29:34 +0000

Is there such a thing as healthy fast food? What is fast food anyway? It’s basically food that get’s prepared fast. You can choose to make it healthy or not so unhealthy. One obstacle to healthy eating at fast food restaurants is the lack of knowledge of the nutritional content of your favorite items.

In the article posted on helpguide.org, here is a list of top tips for healthy eating at fast food restaurants:

Make careful menu selections – pay attention to the descriptions on the menu.
Look before you leap – check out the chain’s website.
Don’t be afraid to special order.
Watch portion size – share or bring a portion home.
Watch your salt.
Avoid buffets – even seemingly healthy ones like salad bars.
Remember soda is a huge source of hidden calories.
Eat mindfully.

For a complete list and the entire article click here.

California bans restaurants from using trans fats

admin — Sat, 26 Jul 2008 05:22:22 +0000

California is joining the health crusade against artery-clogging trans fats. Violations could result in fines of $25 to $1,000. Food sold in their manufacturers’ sealed packaging would be exempt.

Read the entire article here.

The Underrated Banana

admin — Fri, 25 Jul 2008 20:00:16 +0000

Banana. Containing three natural sugars – sucrose, fructose and glucose- combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex, UK) school were helped through their exams this year by eating bananas at breakfast, break, and lunch …to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and …make you feel happier.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, rub the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight: Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps [potato chips]. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, tryptophan.

Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be re-balanced with the help of a high-potassium banana snack.

Strokes: According to research in “The New England Journal of Medicine,” eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster [Brit-speak for band-aid] or surgical tape!

So, you see, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.

Maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”

4 Most Harmful Ingredients in Packaged Foods

admin — Fri, 23 May 2008 03:34:05 +0000

Ninety percent of Americans’ household food budget is spent on processed foods, the majority of which are filled with additives and stripped of nutrients. Discover which common ingredients in the foods you eat pose the greatest risk to your health. The four things are Trans Fats, Refined grains, Salt and High-Fructose corn syrup.

Read the entire article on RD.COM

10 Ways to Control Your Cravings

admin — Mon, 17 Mar 2008 15:19:44 +0000

RD has given 10 techniques on how to best control your cravings.

Avoid your triggers. “You crave what you eat, so if you switch what you’re eating, you can weaken your old cravings and strengthen new ones,” says Marcia Pelchat, PhD, of the Monell Center.

Destroy temptation. If you’ve succumbed to a craving and bought a box of cookies or some other trigger food and start to feel bad while eating it, destroy it.

Go nuts. Drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts).

Jolt yourself with java. Try sipping a skim latte instead of reaching for a candy bar.

Let it go. Since stress is a huge trigger for cravings, learning to deal with it could potentially save you hundreds of calories a day.

Take a power nap. Cravings sneak up when we’re tired. Focus on the fatigue: Shut the door, close your eyes, re-energize.

Get minty fresh. Brush your teeth; gargle with mouthwash. “When you have a fresh, clean mouth, you don’t want to mess it up,” says Molly Gee, RD, of Baylor College of Medicine in Houston.

Distract yourself. If only ice cream will do, it’s a craving, not hunger. “Cravings typically last ten minutes,” says John Foreyt, PhD, of Baylor College of Medicine.

Indulge yourself — within limits. Once in a while, it’s OK to go ahead and have that ice cream. But buy a small cone, not a pint.

Plan or avoid. Vary your usual routine to avoid passing the bakery or pizzeria.

Read the entire article here.

7 ways to boost your metabolism

admin — Tue, 11 Mar 2008 17:40:40 +0000

What is Metabolism anyway? It is the amount of energy (calories) your body burns to properly maintain itself. While you’re eating, drinking or sleeping, your body is constantly burning calories to keep you going.

There are so many ways to boost metabolism to help you become leaner, stronger and healthier. The new research shows that you can trick your body into burning calories more efficiently.

Click here to read the full article.