Battle of the Beverages – To Lose or Not to Lose by Ursula Ridens

Are you ever confused by the plethora of beverages available? Which do you choose? Diet or regular? Caffeinated or decaf? Juice or milk? Tea or lemonade? How about lattes?

How will they affect your weight loss efforts?

Consider these tidbits…

• Soda: For routine soda drinkers, cutting out regular sodas can be one of the easiest ways to lose weight! A 12 ounce Coke has 140 calories and 39 grams sugar (almost 10 tsp sugar). Eliminating 1 can of Coke daily over a 1 year period of time would result in nearly a 15 pound weight loss! Can you imagine the excess weight caused by drinking Big Gulps?
  


• Diet Soda: Remember that while diet sodas are calorie free, consuming beverages (or foods) with artificial sweeteners on a regular basis influences your taste-buds and brain to prefer or crave sweetness. This can backfire and result in an increased intake of other high sugar high calories beverages and foods.
  


• Caffeine: Stick with decaf beverages. Caffeine causes a drop in blood sugars which can stimulate your appetite.
  


• Juice and Milk: While 100% juice and non or low fat milk do offer some nutritional value, they also contain about 90-140 calories per 1 cup. Calories received through beverages do not “trigger” the satiety part of brain in the same way that calories received from food does. In other words, drinking a cup of milk does not satisfy hunger as well as eating 1 cup of yogurt, which may lead you to continue eating. So consider that it’s best to meet your calcium and vitamin C needs through foods rather than drinks.
  
  
• Sweetened Tea and Lemonade: Watch out! Flavored teas and lemonade are loaded with sugar. In an 11.5oz can of Arizona Lemon Tea you’ll get 130 calories and 35 grams sugar (almost 9 tsp sugar) and Lipton Brisk Lemonade is slightly higher! One of these drinks daily is equivalent to 1 additional pound gained each month! Enjoy these only on occasion.
  


• Specialty Coffee Drinks: Most of us know that lattes and specialty coffee drinks are typically calorie laden. A Grande (16oz) Starbucks Caramel Frappuccino (with whipped cream) has a whopping 380 calories, 15 grams fat, and 48 grams sugar. You’d gain over 2 pounds each month if you chose this drink 5 days a week on your way to work! For savings to your pocket book and waistline choose these infrequently. When you do stop by your favorite coffee shop for a delicious cool drink, order a small (12oz) iced decaf, non fat, sugar-free flavored latte which is only 60 calories, 8 grams sugar, and zero fat!
  
  So you ask, “What should I drink?” Here are some healthier alternatives…
  


• Water: Need I say anymore! If you don’t prefer plain water then add a lemon or orange wedge. Another option is to buy packets (powder) of True Lemon, True Orange, or True Lime to flavor your water (calorie free without artificial sweeteners). For a free sample click on this link http://www.truelemon.com/sample.cfm.
  
  


• Flavored Waters (sparkling or non-sparkling): Choose those that have natural flavor essence – they are calorie free but without artificial sweeteners. Try Calistoga, Crystal Geyser, and Perrier.
  
  


• Fruit Spritzer: For a special treat, make your own fruit spritzer with ½ cup 100% juice like orange, pomegranate or cranberry juice, plus ½ cup mineral water, seltzer water, or club soda. Per 1 cup you only get about 60-70 calories.
  
  
• Herbal or Green tea: Choose those that are unsweetened and add 1 tsp honey (20 calories), Stevia (a zero calorie sweetener - limit amount/frequency), or lemon for flavor. Green tea offers powerful antioxidants for improved health but also contains caffeine – so keep it to one or two cups per day.
  
  Cheers! I hope you find that fine-tuning your beverage choices is an easy way to shed some pounds!
  
  Are you ready to take the next step? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.
  

Summer Hydration Helps Weight Loss by Ursula Ridens

Have you ever been dehydrated? If so, then you know it doesn’t feel so nice!

Below are symptoms of dehydration and how they may stop you from losing weight.

* Poor concentration, cloudy thinking, irritability, headache – under these conditions you are more likely to make hasty food decisions and select items that are less nutritious.

* Constipation and bloating – feeling uncomfortable physically can lead us to want comfort foods (typically high calorie) to soothe as well as keep us from being active.

* Dry mouth – may increase your desire to eat even when not hungry, therefore getting unnecessary calories.

* Fatigue – you’re less likely to put energy into food preparation and cooking healthy meals!

* Weakness, muscle cramps, decreased muscle strength and endurance – these will significantly impair your exercise efforts and result in you getting less out of your workouts.

Here’s the solution to getting proper hydration that will lead you to successful weight loss.

* Drink 8-10 cups fluids per day – preferably water! Remember that sports drinks were designed to be used when exercising more than 1 hour. Avoid drinking them throughout the day otherwise you’ll be getting extra calories! Stay tuned for more tips on which beverages to drink and which to cut back on – coming up in our next newsletter.

* Drink before your thirst kicks in – waiting until you are thirsty to drink means you are already dehydrated.

* Curb you appetite – drink fluids throughout the day and with meals to help control appetite.

You’ll know when you’re well hydrated when your urine color is pale to very clear.

Here are a few things to keep in mind. Fluid needs increase at higher altitudes, in warm or hot climates, for those who sweat easily, and with increased length and intensity of exercise. Under these circumstances you may need more than 8-10 cups of fluids per day.

Our hottest months are coming up soon. Keep your weight loss going throughout the summer by getting a good hydration routine down now!

Are you ready to take action? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

Motivation – A Quick Assessment to Increase Your Success! by Ursula Ridens

Whether you're on track with your weight loss or stuck in a rut, it's helpful to step back and evaluate your motivation. Often times this can give you the jolt you might need to renew your commitment to your health goals.

Start by asking yourself about the level of your commitment. On a scale of 1-10 give yourself a rating (10 equals extremely motivated). If your answer is less than 10, then ask yourself, "What step can I take to increase my commitment by one level?" Ways to increase commitment to behavior change include writing your goals down, sharing your goals with someone else, and using positive affirmations (positive thinking). You don't always have to be at the top of your game but it's good to challenge yourself gently.

Make a list of your motivators to lose weight...the more specific the better! Here are some possibilities...
*Fit into my clothing more comfortably
*Lower blood pressure or cholesterol
*Avoid diabetes
*Increase my self-esteem
*Increase my flexibility and movement so I can play with my kids on the floor
*Alleviate joint pain

Now, in your daily journal (or calendar) pick one motivator for each day over the next week. Under each motivator, write down one nutrition or health goal that you can commit to for just that one day. This should be something specific and realistic that you will accomplish (the same goal can repeat during the week if you desire).

Examples:
Saturday, June 15, 2009
Motivator: I want to feel better about myself and have higher self-esteem.
Goal: Today, I will eat 3 pieces of fruit.

Sunday, June 16, 2009
Motivator: I want to improve my blood sugars to below 130.
Goal: Today, I will walk 10-15 minutes after dinner.

Keep it simple. Imagine how you'll feel at the end of the week when you've completed 7 days of accomplishments! Completing one task at a time will help to build your toolbox for success. With these small steps your motivators will become a reality! Notice the empowerment that this brings to you...

Are you ready to take action? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

10 Ways to Burn 200 Calories by Ilona Fordham

We all know that healthy eating is the cornerstone to losing weight while improving health from the inside out. However, improving eating habits is only half the battle. When healthy eating is combined with increased physical activity you’ve got a winning combination for losing weight, increasing lean body mass and improving heart health. Slashing your daily calorie intake by 300 calories and burning 200 calories through activity, for a total calorie deficit of 500 calories/day, will put you on the right track for dropping 1-2 pounds/week. Not sure what 200 calories looks like? Take a look at the table below for 10 easy ways to burn those calories.

Hooping 30 minutes
Walking 34 minutes
Jogging 25 minutes
Swimming laps 18 minutes
Rock climbing 17 minutes
Raking in garden 35 minutes
Biking 30 minutes
Jump rope 20 minutes
Beginner Pilates 50 minutes
Resistance training 30 minutes

About the Author:

Ilona Fordham is a Registered Dietitian and licensed provider for Real Living Nutrition Services. Learn more about Ilona here!

How the Economy can Help you Reach your Weight Loss Goals by Ursula Ridens

Is the stress of the economy negatively impacting your eating habits and weight? You can eat healthfully on a budget and help you reach your weight loss goals. Of course some will find themselves choosing cheap less nutritious foods like white bread instead of 100% whole wheat bread. Here are a few tips so you don't find yourself compromising your health and your waistline!

* While choosing 100% whole grain bread may cost a bit more, you will find yourself more satisfied with this more nutrient dense choice and less likely to overeat - therefore ultimately saving money. Choose brands that are on sale!

* Opt for more vegetarian-style meals. Using beans, peanut butter, and eggs over meat for protein will lead to a significant cost savings while still providing good quality protein.

* When using meats, reduce your portions or use meats as a condiment vs. as the main entree. This not only reduces the cost of your meal but also the fat content.

* Boost up your fruits and veggies! Filling up on these will help to prevent snacking on more costly less nutritious and higher calorie snacks like chips, cookies, and candy.

* When cooking, prepare a double batch to allow for left-overs. This may save you the cost of eating out the next day as well as the time that would have been spent preparing another meal!Here are some ideas for healthy affordable home cooked meals that certainly cost less and offer more nutrition than most restaurant or fast food meals.

* Easy three bean chili ~ Use canned pinto beans, black beans and Great Northern beans with stewed tomatoes, onion, frozen corn, then flavor with desired herbs and spices. Top chili with a dollop of low fat sour cream. Left-overs: use left-over chili the next night, spoon on top of a baked potato, and serve with a side of broccoli.

* Couscous topped with sautéed veggies and chicken ~ Sauté zucchini, tomato, yellow pepper, onion, chicken breast (cut in strips), and season with your favorite herbs. You may substitute with other grains such as barley, brown rice, or quinoa for variety. Cost saving tips: buy grains in bulk at your local health food store and select chicken in family packs as the price per pound is less, then divide into baggies and freeze.

Going to the grocery store on an empty stomach could be dangerous for your health and pocketbook. Be sure to eat a snack or meal before heading out to the grocery store so you’re not tempted to overbuy or make poor food choices…and don’t forget to always use a grocery list!


About the Blogger
Are you ready to take the next step? Click here to get support from Ursula Ridens and discover how you don’t have to diet to succeed! Visit http://www.ursularidens.com/ to learn more about Ursula and her passion to help you achieve your health and weight loss goals through realistic lifestyle changes.

5 Steps to Successful Weight Loss by Heather Stefan

Usually by spring, many of us have fallen short of our New Years Resolutions. Our good intentions take a back seat to our busy lives, stress, and multiple temptations. It's now time to get back on track and begin your journey to a better you!

1. Look for foods with the least amount of ingredients-
It's plain and simple--we eat too many processed foods. The key is getting back to foods in their most natural state. This will help insure that we are getting the most vitamins and minerals, as well as key nutrients like fiber. When looking at food labels, compare products and pick those with the fewest number of ingredients. Also, make sure that you understand the ingredients. If it sounds like you are reading an experiment from a chemistry class, then stay away from that food.

2. Get up and move-
For most people, exercise is the hardest thing to keep consistent. It's easy to get away from an exercise routine when it's too cold outside, your kids are sick, or when you have to put in long hours at the office. But the key to weight loss is getting movement often throughout the day. Park farther away, take the stairs, drive less, dance in your living room--it really doesn't matter, as long as you get up and move. Active movement, along with an exercise routine, will help keep your metabolism moving in the right direction.

3. Eat colorful foods-
When picking foods in the produce section, think color! It's important to get a variety of foods in your diet and by varying the color of fruits and vegetables you eat, you will gain important vitamins and minerals. There are a rainbow of choices in your fresh produce aisle and, to be cost efficient, you can pick frozen fruits and vegetables when fresh is not in season.

4. Cook at home-
When there are healthy, nutritious meals available at home you are more likely to skip the fast food counter. Invest in a couple of good cookbooks, or check some out at your local library and get cooking. You can control the ingredients and portions when you prepare food from home. Homemade foods taste better and are usually lower in sodium and fat. If time is an issue, use a crock-pot or prepare large portions of stews, soups and casseroles during a day off.

5. Use meat as a side dish
You may feel that your whole meal revolves around your meat. A serving of meat for most people is about 3-4 ounces, or about the size of your computer mouse. It's important to re-think your meal and use meat as a side dish and focusing on loading your plate with more lower calorie vegetables. Since meats are the most expensive items in your grocery cart, by eating smaller portions you will save money and lose weight!



About the Blogger:


Heather is a Registered Dietitian and licensed provider of Real Living Nutrition. Learn more about her here.

Do you need to eat fat to lose belly fat? by Lisa Nelson

I enjoy the show The Biggest Loser. On one of the episodes this season they had an individual from Prevention magazine share some tips based on the "Flat Belly" diet. I was very excited because it sounded like a link had been found between the Mediterranean diet and reduced abdominal obesity. Hence, the reason for this article!

The Mediterranean diet contains an increased level of monounsaturated fat compared to the typical American diet. Monounsaturated fat is a type of heart healthy unsaturated fat. One of the best monounsaturated fat sources is olive oil. I went to work researching to find scientific evidence to support a link between a diet high in monounsaturated fat and reduced belly fat.

Here's the main study supporting the connection between decreased abdominal obesity and monounsaturated fats.

Study: Published in the Diabetes Care back in 2007 by J.A. Paniagua, MD, PHD, A. Gallego de la Sacristana, MD, I. Romero, PHD, A. Vidal-Puig, MD, PHD, J.M. Latre, MD, PHD, E. Sanchez, MD, P. Perez-Martinez, MD, PHD, J. Lopez-Miranda, MD, PHD and F. Perez-Jimenez, MD, PHD

Monounsaturated Fat-Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects

The purpose of this study was to show that central obesity is linked with insulin resistance (when the body does not respond normally to insulin) and studied the effect of three different diets with the same level of calories on fat distribution, insulin sensitivity, and peripheral adiponectin (fat hormone) gene expression. The study included 11 individuals that were considered insulin resistant. Everyone in the study spent 28 days on each of the following diets:

1. diet enriched in saturated fat, 2. diet rich in monounsaturated fat, 3. diet rich in carbohydrates.

The study found weight, body composition, and metabolism unchanged during all three diets. On a high carbohydrate diet, fat tended to be redistributed to the abdominal area versus the high fat diets.

There have been many studies conducted on this theory, but the results are all conflicting.
Expert Opinion

1. Not enough evidence to support a connection.
This was a fairly small study of only eleven individuals. A study on 62 women published in the Journal of Nutrition in 2004 did not find a link between a diet high in monounsaturated fat and changed body fat distribution. There needs to be more large scale studies that conclusively establish a link before we can jump on the bandwagon.

2. Follow a Mediterranean Diet anyway!
Whether or not a Mediterranean Diet targets belly fat or not, the benefits of this type of diet are well known when it comes to heart health and weight loss.

Those that follow a Mediterranean Diet have a reduced risk of developing heart disease and dying from a heart attack. Even those that have survived a heart attack and lived to adopt the Mediterranean Diet significantly reduce their risk of a second heart attack and other complications.

Also, those that follow the Mediterranean diet have increased satiety (feelings of fullness) due to the adequate fat and fiber content. This means a decreased urge to overeat which promotes weight loss.

Characteristics common to a Mediterranean Diet include:
Consume high intake of fruits and vegetables
Select whole grains
Consume healthy fats (canola and olive oil)
Eat nuts in moderation
Low red wine consumption
Limit eggs to less than 4 times per week
Consume little red meat
Eat fish regularly

If you adopt this style of eating now and some conclusive evidence comes out in the future supporting a link with decreased belly fat, it won't matter. You'll already be lean with a healthy heart!

I'd love to help you on your weight loss journey. Click here to sign up and we'll get you started on the right path to a better you! Learn more about Real Living Nutrition dietitian Lisa Nelson here.
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