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Defying Disease & Aging
Tag: exercise
ANDI Score – The Healthiest Foods
Now there is a way to calculate which fruits and veggies are the most nutrient dense. ANDI stands for “Aggregate Nutrient Density Index.” An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. A value of 1000 being the most nutritious per calorie, and 1 being the least. ANDI scores are calculated by evaluating an extensive range of micro-nutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.
Start looking for ANDI scores at participating grocers.
Muscle Vs. Fat
Muscle Vs. Fat – The Benefits of Building Lean Muscle
If you have recently started working out, and the scale isn’t budging, or even worse, it keeps going up, but your clothes are fitting better and you are feeling smaller, don’t be discouraged.
The scale is just one tool used to measure your weight loss progress. A greater indicator is the way your body is changing and how your clothes are fitting. Before you toss the scale out the window there is a bit of critical information you must learn about Fat vs. Muscle.
Did you know that even though 5 lbs of muscle and 5 lbs of fat weigh the same, if you put them on the scale together fat takes up so much more mass then the same weight in muscle? This photo shows a clear picture of the difference in their mass. Sometimes your weight may not adjust much but when you replace fat with muscle you will be so much smaller and tighter.
Another benefit of building lean muscle is the amount of resources (calories) it consumes to maintain. Your body really does burn more calories maintaining muscle than it does maintaining fat. Which means that building muscle increases your metabolism.
Let’s Be Friends ‘Cause Friends Get Free Stuff
Let’s be Friends ‘Cause Friends Get Free Stuff
Are you connected with us on Facebook? You can find weekly contests for prizes, weight loss tips & helps, quick healthy recipes, encouragement and more on our Facebook page. It is simple to join in our “what inspires you” contest; simply send us a picture of what inspires you. You may be our next lucky winner! To connect with us on Facebook, click the “like” us on Facebook icon above.
Corporate Wellness Program – Good For Employer and Employee Alike
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Did you know that we have a corporate wellness program that provides discounted rates for weight loss products & services? A company of healthy people is a healthy company! Healthy employees are happy employees, and happy employees are some of the most valuable assets a business can have. Happy employees work harder, skip work less, and pass on their positivity to your customers and clients. Healthy employees will use fewer sick days and cause fewer insurance costs, and a group of healthy, happy people can create an environment where you, your co-workers, employees, and your customers can all look forward to seeing one another. This is why LetsLose provides corporate wellness opportunities to businesses who want to invest in employee health! LetsLose partners with individual offices as well as whole companies that are ready to make a change for the better. We make team weight loss simple by providing successful programs and an encouraging, expert staff of specialists and physicians committed to seeing your workforce become active, vibrant, and happy. This is a great opportunity to build team spirit at your office while investing in a better, healthier lifestyle. The following are a few of the companies that participate in our corporate wellness program:
Don’t see your place of employement listed? We want to partner with you! Call Anita Fitch, Director of Corporate Wellness (334) 285-6050 or email at afitch@letslose.com |
You Did It! Successful Weight Loss
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You Did It!!! |
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If you are one of our MANY successful weight loss patients, we want to hear from YOU! Please send us your testimony so that we may inspire other’s and of course… REWARD YOU! Just ask an employee for information, or you can submit your story to the following email: agibson@letslose.com |
Back to School – Back to Routine – Back to Weight Loss
Back To School – Back to Routine
Whether you’re working, home with the kids, or both… finding the time to exercise can be a challenge. But before you grab that bag of cookies and convince yourself you have no time for exercise… Think AGAIN!!
The big obstacle for most of us is TIME… but by following this guide, you can identify the best time for exercise as well as setting realistic goals for yourself.
DECIDE ON A TYPE OF EXERCISE. You may want a gentle wake-up routine like Yoga, a more intense cardio fix like Zumba, or simply walking around the neighborhood. There is a type of exercise that suits your personal interests and ability.
SCHEDULE TIME TO EXERCISE. Even if you can only spare a half hour two times per week, identify the time slot and get moving. It could mean waking up early, taking 30 minutes on a lunch break, or even after the kids are in bed. There is TIME to exercise if you really make the effort.
SET REASONABLE GOALS. If you haven’t exercised since high school gym class, don’t think you have to start big. Your more likely to stick with a reasonable goal. Start out slow and build up to bigger challenges.
MAKE EXERCISING A PRIORITY. Inspire yourself to exercise. Think about the physical and emotional benefits you’re receiving. It’s sometimes helpful to reward yourself with new gym clothing or a fitness magazine for completing a good work-out, and sticking to it.
DON’T BE TOO HARD ON YOURSELF. We all know Life Happens, and sometimes it’s all right to miss a day of exercise. Just remember to stay dedicated, and get back to your routine as soon as you can.
8 Secret-Weapon Foods for Weight Loss
1. Mushrooms
Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat.
2. Eggs
In one study, dieters who ate eggs for breakfast felt full for longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast. Think beyond breakfast, too: eggs boost a salad’s staying power and make for a satisfying snack.
3. Apples
For a mere 95 calories, a medium apple contains 4 grams of fiber. And recent research, published in the Journal of Nutrition, suggests that boosting your fiber intake may help you to prevent weight gain—or even encourage weight loss.
4. Low Calorie Desserts
OK, so this isn’t exactly a “health food,” but we welcome the news that it may be easier to stick to your diet if it includes a little sweet treat. According to a new study in Proceedings of the National Academy of Sciences, banning sugary foods could lead to overeating. One reason may be that removing access to sweet foods stimulates the release of a molecule in your brain called corticotropin-releasing factor (CRF), produced when you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., lead study author. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food.
5. Soup
Research published in the journal Appetite has shown that people who start a meal with vegetable soup eat 20 percent fewer calories over the course of their meal.
6. Oatmeal
Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, three hours before you exercise may help you burn more fat, suggests a recent study in the Journal of Nutrition. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat. Want options beyond oatmeal?
7. Hot Chile Peppers
In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less.
8. Almonds
Chew more to curb hunger. That’s what researchers concluded in a recent study in the American Journal of Clinical Nutrition in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants got maximum satisfaction—they felt fuller longer—from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University, study author and an EatingWell advisor.
5 Surprising SuPeRFooDS You Should Be Eating:
Apples, almonds, broccoli. If you eat the same things every week, you may be missing out on an easy way to boost your health. “Many of us pass up foods that are nutritional powerhouses, because we don’t know how to prepare them,” says Angela Ginn, RD, a nutritionist in Baltimore. Bust out of your culinary rut with these five disease fighters.
Bamboo Shoots
Why? A great low-calorie, high-fiber veggie packed with antioxidants that help ward off cancer-causing free radicals.
How to Enjoy: Find bamboo shoots in the canned-food section of your supermarket. Add to salads, stir-fries, and soups.
Pumpkin Seeds
Why? Rich in protein and phytosterols, these little treats have been shown to reduce levels of harmful LDL cholesterol.
How to Enjoy: Eat them plain for an afternoon snack or sprinkle some on top of your salad for added crunch.
Swiss Chard
Why? This leafy green is loaded with potassium, which helps to balance electrolytes and prevent muscle cramps.
How to Enjoy: Simply saute Swiss chard and garlic in olive oil for a delicious side dish.
Kiwis
Why? Kiwis have more immune-system-strengthening vitamin C than grapefruits, oranges, or strawberries.
How to Enjoy: Switch out your usual berries with kiwis to put on Greek yogurt, or toss them in your favorite salad.
Beets
Why? Beets are rich in folic acid, which has been show to lower levels of homocysteine, an amino acid in blood linked to heart disease.
How to Enjoy: Roast beets to bring out their sweetness. Drizzle them with olive oil and place in a 375-degree oven for 30 minutes to an hour.
~By Danielle Paquette
What to Eat and What to Avoid at the Salad Bar
Eat It:
Lettuce~
The standard salad-bar option of iceberg lettuce is very low in calories, only 8 per cup, but contains very few nutrients. Instead, opt for spinach, spring mix or romaine lettuce. They, too, are low in calories, but also contain folate, vitamin C and eye-healthy lutein and zeaxanthanin.
Vegetables~
Pile on the colorful veggies! Tomatoes, carrots, broccoli, bell peppers, zucchini and cabbage are all great toppings that deliver good-for-you antioxidants (thanks to their richly colored pigments) for very few calories. One vegetable to maybe put a cap on is corn: 1/2 cup has 88 calories (the same amount of broccoli has only 16). Don’t keep it off your salad plate altogether, though—this summertime favorite still has a substantial amount of fiber, folate and vitamin C.
Fruit~
Like vegetables, fruit tossed onto your salad will give you an added boost of vitamin C, fiber and antioxidants. Some tasty and super-healthy options include berries, peaches, melon, apples or grapefruit. The key to adding fruit to your salad is going fresh: you’ll avoid added sugars and save calories by skipping dried and canned fruit. For example, 2 tablespoons of raisins and 1 cup of grapes both have the same number of calories.
Protein (Chicken, Eggs, Ham, Beans & Tofu)~
Studies show that eating protein helps you feel full longer so you don’t get hungry. Add lean chicken or a hard-boiled egg to your salad. A bonus for eggs is that they contain lutein and zeaxanthin, two antioxidants that help keep eyes healthy. Skip ham, which often contains a lot of sodium (three 1-ounce slices have more than 25 percent of the recommended daily limit).
Good vegetarian protein sources include tofu and beans. A 1/2 cup of black beans contains nearly 8 grams of fiber and 8 grams of protein. Chickpeas are a common salad-bar topping and while they can be a filling, fiber-rich option, they’re a bit more calorically dense (1/2 cup packs 145 calories).
Choose Carefully:
Salad Dressings~
Replacing creamy dressings, such as ranch (73 calories, nearly 8 grams of fat per tablespoon) and blue cheese (76 calories, about the same amount of fat), with a noncreamy Italian (43 calories and 4.2 grams of fat) or balsamic vinaigrette (45 calories per tablespoon and 4.5 grams of fat) practically cuts your calories and fat in half.
The best option, if available, is to drizzle on a little heart-healthy olive oil (1 teaspoon has only 40 calories and 5 grams of fat) and your favorite vinegar (cider vinegar, for example, has just 3 calories per tablespoon).
Cheese~
Cheese is another source of protein, which helps add staying power to salads. If possible, keep the calorie count down by topping your salad with low- or fat-free options.
If only full-fat cheeses are available, pick ones with strong flavors, such as feta, blue, Parmesan or aged Cheddar—and count on just a little bit going a long way to keep the calories and saturated fat in check. Of those more pungent cheeses, feta offers the fewest calories at 74 per ounce. Blue, Parmesan and Cheddar have 99, 116 and 113 calories per ounce, respectively.
Choose Carefully or Avoid:
Toppings~
Be choosy when it comes to salad toppers.
• Nuts and Seeds: Nuts offer healthy fats and some protein, but they’re high in calories, so pay close attention to how many you add. A small handful of almonds (22 to be exact) contains 169 calories and 14 walnut halves boasts 185 calories. You can be a bit more generous with the pistachios: one serving is 49 nuts, for 162 calories. For added crunch, try a sprinkle of sunflower seeds; while these also are relatively high in calories (47 per tablespoon), they contain healthy fats and are full of antioxidants too.
• Olives: Olives are a low-calorie choice at about 7 calories each. They do, however, deliver a fair amount of sodium: depending on the type of olive, 1/4 cup could deliver as much as 717 mg of sodium. Go for green—they’re the lowest in calories and have the least amount of sodium.
• Bacon bits: Two words: Skip these. Bacon bits—and similar add-ons, such as crunchy onions—look appetizing when you’re standing at a salad bar, but they can be high in sodium and “empty” calories.
• Croutons: Pass on these too. A 1/2 cup may contain almost 100 calories and 247 mg of sodium. If you must have croutons, choose ones that are whole-wheat or whole-grain.