Tip #15: Keep a Food Diary

by Nutrition Scholar on April 3, 2012

A proven weapon in the battle against weight loss is your pen.  By simply writing down what you eat, you will lose more weight.  It’s not the physical act of writing that does it, of course.  It is the mental aspect of seeing what you are consuming on a daily basis and making rational decisions based on that.

A 2008 study by Kaiser Permanente showed the power this can have.  1,700 participants agreed to adopt a healthy diet, but it was the subjects who kept a daily diary tracking their caloric intake who lost the most weight.  During the 6 month study, two thirds of the participants lost 9 pounds or more.  However, those that tracked their daily menus in a journal lost up to 20 pounds – twice as much as those who didn’t write down what they ate. [click to continue…]

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The Omega 3 Dilemma

by Nutrition Scholar on March 9, 2012

Everyone knows that Omega 3 fatty acids are good for you.  Americans simply aren’t getting enough of them.  The ratio between Omega 3 and Omega 6 acids (the latter is found in most types of vegetable oils) in the Western diet is scary.  Hundreds of years ago, the intake ratio was closer to 1:1, which is optimal.  With the advent of fast food, sugary drinks, and processed ingredients, however, Omega 6 intake skyrocketed.  It is not uncommon for a typical American to ingest 10 to 30 times as many Omega 6 fatty acids than Omega 3s.  The result is inflammation and chronic disease.
 
This is why foods with high Omega 3 levels have gained popularity in recent years.  Flax seeds.  Chia seeds.  Wild salmon.  Walnuts.  But are they equal?  Which is best?  That is the dilemma. [click to continue…]
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Tip #14: Make Breakfast Your Largest Meal of the Day

March 5, 2012

Most people have things backwards.  They start off the day with a modest breakfast, eat an ample lunch, and then have a feast for dinner.  That is the exact opposite of what you should be doing.  After a full night’s rest, your body’s metabolism has slowed and you require energy to start your day.  Eating [...]

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Tip #13: Eat Natural Peanut Butter

February 14, 2012

Grocery store aisles are littered with types of peanut butters to choose from.  On average, there are 40 types to choose from.  And most of them aren’t even peanut butter.  Peanut butter ‘spreads’ typically contain only 60% peanut butter.  ‘Regular’ peanut butter, by law, must be comprised of 90% or more of peanuts.  So what [...]

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What To Feed Your Baby

February 9, 2012

Parenthood can be daunting.  You are responsible for the life of another human being.  You must choose what they wear, what they do, and…what they eat.  Dietary choices are made for us when we are born.  Our body’s DNA craves certain nutrients, but it is up to the parent to deliver that to the child.  [...]

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Wheat, All Natural, 9 Grain, Multi Grain: Which Bread to Buy?

February 4, 2012

Wheat, All Natural, 9 Grain, Multi Grain…one can go crazy trying to decipher the many labels on bread packaging these days.  And while all of those options sound healthy, there is only one option you should be looking out for – 100% Whole Wheat.  Not Wheat, not Multi Grain.  100% Whole Wheat.  This ensures that [...]

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Tip #12: Opt For Frozen

January 31, 2012

Frozen fruits and vegetables provide for an economic alternative to their fresh counterparts.  Their shelf lives are much longer and therefore they are usually more affordable.  Most are picked at their nutritional peak prior to being frozen, thus locking in the nutritional benefits.  Frozen berries, for example, contain the same antioxidants as fresh ones yet [...]

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Sitting is the Enemy

January 26, 2012

A 2011 University of South Carolina study showed that men who reported being sedentary for more than 23 hours a week were 64% more likely to die from heart disease than those who reported being sedentary for less than 11 hours a week.  And the scary part is, it did not matter whether or not [...]

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Buy a New Fruit or Vegetable Each Time You Go Shopping

January 24, 2012

I started doing this years ago and while I’m not always successful, I often try to locate a fruit or vegetable that I have never tried before.  It doesn’t have to be much, perhaps just one fruit or vegetable.  Variety is the key to your diet.  I would rather have someone who eats a wide variety [...]

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Tip #11: Prepare Your Own Meals

January 17, 2012

Americans eat out way too much.  Restaurant portion sizes are getting out of control.  According to the market research firm NPD Group, ‘a typical restaurant meal has at least 60% more calories than the average meal made at home.’  The same research concluded that the average American purchases 209 meals per year from restaurants.   The [...]

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