Friday, February 24, 2012
Just wanted to say....
I've been rocking it lately! Finally I'm feeling some confidence, right now I can say my backside is looking fabulous. Weight and measurements next week sometime...
Monday, February 20, 2012
Tuesday, February 7, 2012
The latest "Scientific" word
The latest scientific word is that it doesn’t matter which diet you choose: What counts is calories and if you eat too many of them—in whatever form—you’ll gain weight.
If that notion sounds a bit old-fashioned or runs counter to your latest weight-loss strategy, think again. A study published on Jan. 4 in the Journal of the American Medical Association shows what happens when you consume too many calories. Researchers at the Pennington Biomedical Research Center randomly assigned 25 healthy young men and women an extra 1,000 calories a day on a low-protein diet, a high-protein diet or a normal-protein diet for eight weeks.
The volunteers all gained about the same amount of body fat, regardless of which eating plan they followed. The moral of the story? If you’re trying to slim down, remember that calories still count.
Here are 10 surprising facts about calories:
1. Why We’re Getting Fat
The average American eats 300 more calories daily than in 1985. Added sweeteners provide 23 percent of the extra calories; added fats provide another 24 percent.
Eating 300 extra calories a day for a year will pile on about 31 pounds. (Math hint: you have to eat 3,500 extra calories to gain one pound.) What’s more, one-third of Americans are getting nearly half of their daily calories from junk food, according the USDA.
2. Exercise Machines Lie about Calories
Don’t count on your treadmill to tell you how many calories you’re burning. A study from the University of California, San Francisco, found that, on average, exercise machines overestimate calories burned by 19 percent. The errors ranged from seven percent on a stationary bike to 42 percent on an elliptical machine.
For a more accurate count, experts suggest entering a slightly lower weight. You can also get a rough estimate of how many calories you’re burning per mile of running by multiplying your weight by 0.75. Multiply your weight by 0.53 for an estimate of calories burned per mile of walking.
3. Foods with Negative Calories
The idea here is that your body burns more calories in digesting certain foods, like celery, than the foods provide. Sorry. It’s just not so.
4. Fidget Away 350 Calories a Day
Lore from the famous fidgeting study has made the rounds since 2005 when a Mayo Clinic researcher showed that lean people burn 350 more calories daily than overweight people. That’s true, but twiddling your thumbs won’t do it.
The research actually showed that those lean people move more—they pace, they take the stairs, they spend two more hours a day on their feet than the not-so-lean. Try that and you may find yourself a lot lighter next year.
5. Low-Fat Doesn’t Mean Low-Cal
Feeling virtuous because you’re buying low-fat versions of your food favorites? Here’s an eye-opener: two tablespoons of reduced-fat peanut butter gives you 187 calories. The same amount of regular has 191 calories. Half a cup of fat-free vanilla frozen yogurt contains 100 calories, compared to 104 for the same amount of regular.
6. Most of Us Are Clueless about Calories
According to a 2010 survey by the International Food Information Council Foundation, only 11 percent of Americans can accurately estimate the number of calories they should consume daily for someone their age, height, weight and amount of physical activity.
Not you? Take this Pop Quiz: (1) How many calories are in two slices of pizza? (2) How many in a basket of chips at a Mexican restaurant? (Answers: 1) 1,000; 2) 550.)
7. Muffins v. Donuts
Which has more calories? That depends to some extent on the size of the muffin and the embellishments on the donut, but on average, the donut is likelier to be lower in calories, even if its fat content may not be desirable.
8. Serving Sizes Can Be Deceptive
It’s easy to be fooled by food labels, since some snack foods may look like a portion for one person, but list a calorie count based on three servings. That means you’re getting triple the calories you expected from eating the entire portion.
For foods like potato or corn chips, a serving size may be as little as one ounce, and few of us have the willpower to stop after such a small portion.
9. Kissing Burns 2 Calories Per Minute
So says Bryant Stamford, PhD, professor and director of the health promotion center at the University of Louisville.
For a more intense calorie blaster, lock lips in unusual positions, such as a yoga “plank pose,” or alternate smooches with pushups as your partner lies on the ground.
10. Sex Burns Even More Calories
A hot time between the sheets can torch 144 calories per half an hour—or more—and the longer lovemaking lasts, the greater the calorie burn.
If that notion sounds a bit old-fashioned or runs counter to your latest weight-loss strategy, think again. A study published on Jan. 4 in the Journal of the American Medical Association shows what happens when you consume too many calories. Researchers at the Pennington Biomedical Research Center randomly assigned 25 healthy young men and women an extra 1,000 calories a day on a low-protein diet, a high-protein diet or a normal-protein diet for eight weeks.
The volunteers all gained about the same amount of body fat, regardless of which eating plan they followed. The moral of the story? If you’re trying to slim down, remember that calories still count.
Here are 10 surprising facts about calories:
1. Why We’re Getting Fat
The average American eats 300 more calories daily than in 1985. Added sweeteners provide 23 percent of the extra calories; added fats provide another 24 percent.
Eating 300 extra calories a day for a year will pile on about 31 pounds. (Math hint: you have to eat 3,500 extra calories to gain one pound.) What’s more, one-third of Americans are getting nearly half of their daily calories from junk food, according the USDA.
2. Exercise Machines Lie about Calories
Don’t count on your treadmill to tell you how many calories you’re burning. A study from the University of California, San Francisco, found that, on average, exercise machines overestimate calories burned by 19 percent. The errors ranged from seven percent on a stationary bike to 42 percent on an elliptical machine.
For a more accurate count, experts suggest entering a slightly lower weight. You can also get a rough estimate of how many calories you’re burning per mile of running by multiplying your weight by 0.75. Multiply your weight by 0.53 for an estimate of calories burned per mile of walking.
3. Foods with Negative Calories
The idea here is that your body burns more calories in digesting certain foods, like celery, than the foods provide. Sorry. It’s just not so.
4. Fidget Away 350 Calories a Day
Lore from the famous fidgeting study has made the rounds since 2005 when a Mayo Clinic researcher showed that lean people burn 350 more calories daily than overweight people. That’s true, but twiddling your thumbs won’t do it.
The research actually showed that those lean people move more—they pace, they take the stairs, they spend two more hours a day on their feet than the not-so-lean. Try that and you may find yourself a lot lighter next year.
5. Low-Fat Doesn’t Mean Low-Cal
Feeling virtuous because you’re buying low-fat versions of your food favorites? Here’s an eye-opener: two tablespoons of reduced-fat peanut butter gives you 187 calories. The same amount of regular has 191 calories. Half a cup of fat-free vanilla frozen yogurt contains 100 calories, compared to 104 for the same amount of regular.
6. Most of Us Are Clueless about Calories
According to a 2010 survey by the International Food Information Council Foundation, only 11 percent of Americans can accurately estimate the number of calories they should consume daily for someone their age, height, weight and amount of physical activity.
Not you? Take this Pop Quiz: (1) How many calories are in two slices of pizza? (2) How many in a basket of chips at a Mexican restaurant? (Answers: 1) 1,000; 2) 550.)
7. Muffins v. Donuts
Which has more calories? That depends to some extent on the size of the muffin and the embellishments on the donut, but on average, the donut is likelier to be lower in calories, even if its fat content may not be desirable.
8. Serving Sizes Can Be Deceptive
It’s easy to be fooled by food labels, since some snack foods may look like a portion for one person, but list a calorie count based on three servings. That means you’re getting triple the calories you expected from eating the entire portion.
For foods like potato or corn chips, a serving size may be as little as one ounce, and few of us have the willpower to stop after such a small portion.
9. Kissing Burns 2 Calories Per Minute
So says Bryant Stamford, PhD, professor and director of the health promotion center at the University of Louisville.
For a more intense calorie blaster, lock lips in unusual positions, such as a yoga “plank pose,” or alternate smooches with pushups as your partner lies on the ground.
10. Sex Burns Even More Calories
A hot time between the sheets can torch 144 calories per half an hour—or more—and the longer lovemaking lasts, the greater the calorie burn.
Sunday, January 22, 2012
6 mini's or 3 square meals?
Which will help me slim down-6 mini meals or 3 squares? I get this question a lot, especially from people who are trying to slim down, because I'm a registered dietitian and nutrition editor of EatingWell Magazine. It's a common question, especially among dieters looking to get an extra edge on their weight loss.
Many experts say it's best to eat mini meals every few hours. The idea behind it is this: eating frequently may help curb your appetite and stabilize your blood sugar-preventing the dips that leave you feeling hungry-which makes slimming down more doable.
But recent research, published in the journal Obesity, suggests that grazing on multiple mini meals won't promote weight loss any more than sticking to three squares. When overweight or obese dieters spread a very-low-calorie diet over six meals, their appetite and hunger were no different than when they ate the same diet in three daily meals. And, truth be told, these findings support older, similar research.
So what's that mean for you? How much you eat is more important than how often you eat. (Find out how many calories you should be eating here.) If eating more often causes you to overeat-say multiple meals turn into all-day grazing-try eating fewer meals. But if you're a three-meal-a-day person who gorges each time you sit down because you're so famished, adding in a snack or two, even three, might help.
Don't Miss: Eat These Snacks to Burn Fat
Whatever you choose, including fiber-fruits, vegetables and whole grains-and lean protein in your meals and snacks is essential when you're dieting, as both nutrients provide staying power to keep you feeling full until you eat next.
What works best for you when you're dieting: multiple, smaller meals or just 3 squares?
By Brierley Wright, M.S., R.D.
Brierley's interest in nutrition and food come together in her position as nutrition editor at EatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.
Many experts say it's best to eat mini meals every few hours. The idea behind it is this: eating frequently may help curb your appetite and stabilize your blood sugar-preventing the dips that leave you feeling hungry-which makes slimming down more doable.
But recent research, published in the journal Obesity, suggests that grazing on multiple mini meals won't promote weight loss any more than sticking to three squares. When overweight or obese dieters spread a very-low-calorie diet over six meals, their appetite and hunger were no different than when they ate the same diet in three daily meals. And, truth be told, these findings support older, similar research.
So what's that mean for you? How much you eat is more important than how often you eat. (Find out how many calories you should be eating here.) If eating more often causes you to overeat-say multiple meals turn into all-day grazing-try eating fewer meals. But if you're a three-meal-a-day person who gorges each time you sit down because you're so famished, adding in a snack or two, even three, might help.
Don't Miss: Eat These Snacks to Burn Fat
Whatever you choose, including fiber-fruits, vegetables and whole grains-and lean protein in your meals and snacks is essential when you're dieting, as both nutrients provide staying power to keep you feeling full until you eat next.
What works best for you when you're dieting: multiple, smaller meals or just 3 squares?
By Brierley Wright, M.S., R.D.
Brierley's interest in nutrition and food come together in her position as nutrition editor at EatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.
Explain this....
So my scale isn't showing a HUGE difference in weight lost (matter of fact I've gained a few >_< ) yet my pants don't fit. And I'm not talking just a little give ...
Can someone elaborate? I have NO pants that fit!! I'm too big for my size 12, size 16 is WAY too big and 14 won't stay up either?! What on earth? To make things worse my pants bunch up (a lot) when I wear a belt, which looks worse, in my opinion, than just pulling them up every once in awhile. Ack.
Can someone elaborate? I have NO pants that fit!! I'm too big for my size 12, size 16 is WAY too big and 14 won't stay up either?! What on earth? To make things worse my pants bunch up (a lot) when I wear a belt, which looks worse, in my opinion, than just pulling them up every once in awhile. Ack.
Tuesday, January 17, 2012
I'm going to barf...
That's pretty much how I felt going into the gym to meet up with my trainer. Why you ask? The prospect of being weighed and measured and coming up short. I'm so disappointed in myself. I didn't work hard enough, 5 days a week in the gym and not much of an improvement. I'm not only disappointed I'm heartbroken.
Stats:
4lbs lost
36.2% body fat (down)
63.8% lean body mass (up)
121.3lbs lean body mass (up)
Waist- 34 1/4" 2 inches (down)
46 3/4" hips (down, my hips don't lie...lol)
12 1/2" R. Arm ( up one inch, ack welcome to the gun show)
24 1/2" R. Thigh
16" R. Calf (down an inch ... I think)
Had I been in the correct frame of mind I would've remembered to note down my starting measurements 4 weeks ago, but alas I only focused on my failure to produce big numbers in a downward trend. After a quick session I promptly kicked my own butt and did far too much. I may not be able to walk tomorrow, but that's what I deserve.
I can't even express in words how disappointed I am. Failure isn't an option, I'm sick and tired of being the fat girl... or the one that has an awesome personality. For once I want to be the hot chick... ::sigh:: wishful thinking right?
Stats:
4lbs lost
36.2% body fat (down)
63.8% lean body mass (up)
121.3lbs lean body mass (up)
Waist- 34 1/4" 2 inches (down)
46 3/4" hips (down, my hips don't lie...lol)
12 1/2" R. Arm ( up one inch, ack welcome to the gun show)
24 1/2" R. Thigh
16" R. Calf (down an inch ... I think)
Had I been in the correct frame of mind I would've remembered to note down my starting measurements 4 weeks ago, but alas I only focused on my failure to produce big numbers in a downward trend. After a quick session I promptly kicked my own butt and did far too much. I may not be able to walk tomorrow, but that's what I deserve.
I can't even express in words how disappointed I am. Failure isn't an option, I'm sick and tired of being the fat girl... or the one that has an awesome personality. For once I want to be the hot chick... ::sigh:: wishful thinking right?
Weigh in...
So today I might be doing a weigh in with my new trainer... yep another one. Sabrina moved on to the fire department and I wasn't seeing the results I wanted from my next trainer, so yep now for the first time EVER I'm working with a male. Shocking I know. I'm actually pretty surprised I'm able to do it without wiggin' out. I'm very comfortable with him ... and I'm getting results, I think, or at the very least I feel better. So its been awhile since I posted a picture of the baby machine, the oven isn't the same since #3 but maybe I'll feel comfortable with it once again.... maybe, eventually.
I'll let you know the final stats after tonight...eek!
I'll let you know the final stats after tonight...eek!
Thursday, September 29, 2011
Fatty fatty...
So my 30th birthday is coming up, and I haven't lost the baby weight yet. Tragic I know. But my boobs look fantastic! So there is a bright side...
Tuesday, July 26, 2011
Wednesday, June 8, 2011
New trainer
Well time to start training again. My last trainer has moved on... she's off fighting fires now instead of whipping my body into shape. I met and trained with my new trainer last night and things went well. Why do I need a trainer you ask? Well here's the reason... I just need someone to be accountable to. Yes I can go to the gym and work out on my own, but I find that if I work WITH someone I try harder AND I don't push myself so hard that I'm burnt out. Jozlyn is 8 weeks now and I plan on meeting my goal as soon as I possibly can. My goal? Pre-babies weight.. no I don't want to be stick thin I just want to be a better me. Firm, in-shape and healthy. My clothes fitting again would be a HUGE bonus because who can afford to buy new clothes to fit their new body, certainly not me.
Sunday, April 3, 2011
Time for an update...
Ugh. Does that say it all? No well okay here we go. This pregnancy has been amazing up until my 33rd week. Pre-term labor started (could've had something to do with the falls I had taken!) and I was put on bed rest. While on bed rest I watched as the pounds packed on. So far I've gained 40lbs this pregnancy, and I'm so disappointed in myself. Had I not gotten injured I could've continued working with my trainer and I'm convinced I would've maintained my athletic appearance. I am beyond frustrated. And now not only has maintaining a slim physique alluded me but now stage two of labor has as well. ACK!
So something I'm not having issue with... My Gothic Reading Challenge!
Books to add since my last update:
Dawn of the Dreadfuls
Pride and Prejudice and Zombies - Loved this Zombie take of a classic.
Dreadfully Ever After - Released March 22,2011 and is the 3rd and final installment of the Pride and Prejudice and Zombie series...
I found myself able to predict a several things, and I was unhappy with the lack of detail regarding Miss Darcy's goose chase of a trip, but overall I enjoyed the book. Predictable or not, still a good read.
Friday, January 28, 2011
Ack... I'm behind..
So it's been awhile since I've posted but here's the latest. I AM reading yeah! How I find the time is kind of funny. I find myself holding a book while I'm eating, or in bed late at night, in the bathroom while soaking in my claw foot tub (hey it's the only peace I get!) and recently on the train to Colorado and back. So far I've read ...
Tales from the Morgue Forensic Answers to Nine Famous Cases By Cyril Wecht, MD, JD
Not a bad read overall. I found it quite interesting to know the forensic side of these case rather than just what was portrayed on the news. Not gory or overly graphic but educational.
Pride and Prejudice by Jane Austen
I know this may not fit into the Gothic book reading challenge but it is an excellent lead into ...
Pride and Prejudice and Zombies DAWN OF THE DREADFULS by Steve Hockensmith
I must say I am thrilled to lose myself in this one. A member of my church gifted this to me and I'm dying to read it.
So only 2 books read this year, but hey I'm the mother of 2 lively boys with another on the way ....give me a break!
Now for a weight loss update. Considering my umm.. bumpy situation I haven't been able to get rid of any extra pounds, but I'm not worried. Here are my current measurements...
Neck 13"
Bust 42"
Under Bust 36"
Bicep (R) 12" (L)11.5"
Waist 47"
Hips 44.5"
Thigh (R) 28" (L) 27"
Calf (R) 16" (L) 16"
Just a reminder my last pre-pregnancy measurements were...
Neck- 12 3/4"
Bust- 39" (different bra)
Under Bust- 32 3/4"
Bicep (Flexed) 12 1/4" (not flexed) 11 1/4"
Waist- 31"
Hips- 38"
Thigh (thickest part) 25 1/5"
Calf- 15 1/2"
So overall I'm pleased because when you consider that I'm 28 weeks along measurement change is fully expected, but I haven't ballooned up like I did with my second child. Also I've recently fallen and have been unable to work out since Dec 15th. I fell down the stairs into my garage and broke my tailbone, cracked my sacrum, and tore my right round ligament. I went into the gym to work out with my trainer the following Tuesday but I was still unable to walk properly or climb stairs so she sent me home with strict orders not to come back until I had clearance from my doctor. Well clearance has not been granted because I've fallen twice since my initial fall. Argh! It's so frustrating. With my latest fall I had to have a NST (Non Stress Test) and another ultrasound was necessary. Baby is okay which is a relief. But I want to hit the gym because I feel like such a whale! I eagerly await the okay to work out again.
Tales from the Morgue Forensic Answers to Nine Famous Cases By Cyril Wecht, MD, JD
Not a bad read overall. I found it quite interesting to know the forensic side of these case rather than just what was portrayed on the news. Not gory or overly graphic but educational.
Pride and Prejudice by Jane Austen
I know this may not fit into the Gothic book reading challenge but it is an excellent lead into ...
Pride and Prejudice and Zombies DAWN OF THE DREADFULS by Steve Hockensmith
I must say I am thrilled to lose myself in this one. A member of my church gifted this to me and I'm dying to read it.
So only 2 books read this year, but hey I'm the mother of 2 lively boys with another on the way ....give me a break!
Now for a weight loss update. Considering my umm.. bumpy situation I haven't been able to get rid of any extra pounds, but I'm not worried. Here are my current measurements...
Neck 13"
Bust 42"
Under Bust 36"
Bicep (R) 12" (L)11.5"
Waist 47"
Hips 44.5"
Thigh (R) 28" (L) 27"
Calf (R) 16" (L) 16"
Just a reminder my last pre-pregnancy measurements were...
Neck- 12 3/4"
Bust- 39" (different bra)
Under Bust- 32 3/4"
Bicep (Flexed) 12 1/4" (not flexed) 11 1/4"
Waist- 31"
Hips- 38"
Thigh (thickest part) 25 1/5"
Calf- 15 1/2"
So overall I'm pleased because when you consider that I'm 28 weeks along measurement change is fully expected, but I haven't ballooned up like I did with my second child. Also I've recently fallen and have been unable to work out since Dec 15th. I fell down the stairs into my garage and broke my tailbone, cracked my sacrum, and tore my right round ligament. I went into the gym to work out with my trainer the following Tuesday but I was still unable to walk properly or climb stairs so she sent me home with strict orders not to come back until I had clearance from my doctor. Well clearance has not been granted because I've fallen twice since my initial fall. Argh! It's so frustrating. With my latest fall I had to have a NST (Non Stress Test) and another ultrasound was necessary. Baby is okay which is a relief. But I want to hit the gym because I feel like such a whale! I eagerly await the okay to work out again.
Tuesday, December 7, 2010
Big Baby, Bigger Mom?
An article I found on babble.com
A close friend told me recently that at one of her early pregnancy check-ups, her obstetrician told her she shouldn't gain more than 20 pounds. My friend is a thin, incredibly active and fit soon-to-be mother of three, so I was surprised to hear such strict advice.
But her doctor is not alone in scrutinizing pregnancy pounds. Over 60 percent of women in the U.S. gain more weight than recommended for their body mass index, according to the Institute of Medicine. This trend, alongside growing evidence that a mom's weight affects her baby in the womb, has brought the issue front and center for a lot of physicians.
A study published this year in The Lancet — a collaboration between Columbia University and Children's Hospital Boston — was the latest to show that mom's weight gain can affect her baby's health. The researchers tracked more than 500,000 women and over a million babies, finding a significant correlation between mom and baby's weight.
Women who gained upwards of 53 pounds were more than twice as likely to have a heavy baby (at least 8.8 pounds) as women who gained between 18 and 22. Women who gained between 44 and 49 pounds were almost twice as likely to have a heavy baby.
Since parents pass on weight tendencies through their DNA, the researchers had to sift apart the effects of genes from the effects of the moms' weight gain. So they compared birth weights of multiple kids with the same mom, and the relationship between pregnancy weight and birth weight still held up. If a mom gained more with one baby than the other, that baby was more likely to be heavy.
Birth weight and BMI (body mass index) later in life are related, so scientists and public health researchers think pre-programming of a baby's weight before he's born could be contributing to the nation's obesity epidemic. It's a cycle, they say — as the population gets heavier, more babies are coming out of the gate destined to be bigger and at higher risk for heart disease and diabetes.
Needless to say, moms don't like being scolded for the size of their bellies. It's a double whammy — weight is already a sensitive issue for many women, and the overwhelming amount of advice and warnings we get from the womb police while we're pregnant is just piled on. It's a vulnerable time, so adding a tsk-tsk to your regular weigh-in feels horrible.
" 'But I gained more weight and my baby is fine’ misses the point — that's not how studies work."
We can't ignore the science, but maybe we need to put things in perspective. Yes, there is strong evidence that pregnancy weight has an impact on babies' health (the study populations are large, and new data keeps re-affirming the connection). Scientists think that a mom's fat stores send chemical signals that cross the placenta and become part of the uterine environment, affecting the way the baby's own fat cells and metabolism develop and possibly altering the brain in small ways that translate into weight tendencies.
But the real concern is on the extreme ends of the spectrum. For example, in the early part of the 20th century, when weight recommendations were closer to 15 pounds, the risk was underweight babies and, accordingly, in the 1970s doctors started encouraging moms to pack it on a little more. Now doctors are most concerned with the opposite — overweight moms who tip the scales too much in the other direction.
In a way, it's not such a controversial idea after all: The extremes aren't good for us. Or our babies.
In fact, researchers say it may be a woman's pre-pregnancy weight that matters as much or more than what she gains with her baby, which is also part of the problem with telling moms to tighten up their belts. You can't just set ideal weight standards and tell pregnant women to figure it out — moms need support for staying healthy in pregnancy. Sure, there is an element of indulging for some women who finally feel they can cut loose when they get pregnant. But we can't deny that the same barriers to health for the general population — like a food system set up around processed foods, not whole ones — is also to blame.
But here's something that might help take the spotlight off mom for a minute: Last month, a Nature paper suggested that dad's diet affects his child's health, too. Through chemical tweaks that take place in the sperm, fathers were found to pass on unhealthy dietary effects to their babies.
Researchers at the University of New South Wales in Sydney, Australia fed one group of mice an unhealthy diet and the others a well-balanced one. As expected, the ones they beefed up got fat and showed signs of type 2 diabetes. When the groups went on to have babies, though, the dads who had been overfed were more likely than the healthy ones to have babies with symptoms of type 2 diabetes.
It's a provocative idea — that in addition to transferring genes that code for weight tendencies, dad could pass on the effects of his lifestyle, healthy or unhealthy. The researchers’ guess that 'epigenetic' factors are at play — these are not changes to a dad's DNA code, but changes to the signals that turn genes on and off.
In the end, the question of weight is complex, and studies like these point to differences across the population, not necessarily in your home (which is why "but I gained more weight and my baby is fine" misses the point — that's not how studies work). Of course we need to approach the topic with sensitivity and empathy for the bind some moms feel. But we can't just say it's unfair to focus on pregnancy weight when we're so diligent about everything else we do for our babies.
The Institute of Medicine's weight guidelines
BMI pre-pregnancy..................... Recommended pregnancy weight gain
Underweight
<18.5 ..................................... 28 to 40 lbs
Normal
18.5 – 24.9 .............................. 25 to 35 lbs
Overweight
25 – 29 ...................................... 15 to 25 lbs
Obese
>30 ......................................... 11 to 20 lbs
Written by: Heather Turgeon is a psychotherapist and science writer. She authors the weekly "science of kids" column for Babble and is a regular contributor to Strollerderby. Follow the science of kids to keep up with the latest research in child development and parenting.
A close friend told me recently that at one of her early pregnancy check-ups, her obstetrician told her she shouldn't gain more than 20 pounds. My friend is a thin, incredibly active and fit soon-to-be mother of three, so I was surprised to hear such strict advice.
But her doctor is not alone in scrutinizing pregnancy pounds. Over 60 percent of women in the U.S. gain more weight than recommended for their body mass index, according to the Institute of Medicine. This trend, alongside growing evidence that a mom's weight affects her baby in the womb, has brought the issue front and center for a lot of physicians.
A study published this year in The Lancet — a collaboration between Columbia University and Children's Hospital Boston — was the latest to show that mom's weight gain can affect her baby's health. The researchers tracked more than 500,000 women and over a million babies, finding a significant correlation between mom and baby's weight.
Women who gained upwards of 53 pounds were more than twice as likely to have a heavy baby (at least 8.8 pounds) as women who gained between 18 and 22. Women who gained between 44 and 49 pounds were almost twice as likely to have a heavy baby.
Since parents pass on weight tendencies through their DNA, the researchers had to sift apart the effects of genes from the effects of the moms' weight gain. So they compared birth weights of multiple kids with the same mom, and the relationship between pregnancy weight and birth weight still held up. If a mom gained more with one baby than the other, that baby was more likely to be heavy.
Birth weight and BMI (body mass index) later in life are related, so scientists and public health researchers think pre-programming of a baby's weight before he's born could be contributing to the nation's obesity epidemic. It's a cycle, they say — as the population gets heavier, more babies are coming out of the gate destined to be bigger and at higher risk for heart disease and diabetes.
Needless to say, moms don't like being scolded for the size of their bellies. It's a double whammy — weight is already a sensitive issue for many women, and the overwhelming amount of advice and warnings we get from the womb police while we're pregnant is just piled on. It's a vulnerable time, so adding a tsk-tsk to your regular weigh-in feels horrible.
" 'But I gained more weight and my baby is fine’ misses the point — that's not how studies work."
We can't ignore the science, but maybe we need to put things in perspective. Yes, there is strong evidence that pregnancy weight has an impact on babies' health (the study populations are large, and new data keeps re-affirming the connection). Scientists think that a mom's fat stores send chemical signals that cross the placenta and become part of the uterine environment, affecting the way the baby's own fat cells and metabolism develop and possibly altering the brain in small ways that translate into weight tendencies.
But the real concern is on the extreme ends of the spectrum. For example, in the early part of the 20th century, when weight recommendations were closer to 15 pounds, the risk was underweight babies and, accordingly, in the 1970s doctors started encouraging moms to pack it on a little more. Now doctors are most concerned with the opposite — overweight moms who tip the scales too much in the other direction.
In a way, it's not such a controversial idea after all: The extremes aren't good for us. Or our babies.
In fact, researchers say it may be a woman's pre-pregnancy weight that matters as much or more than what she gains with her baby, which is also part of the problem with telling moms to tighten up their belts. You can't just set ideal weight standards and tell pregnant women to figure it out — moms need support for staying healthy in pregnancy. Sure, there is an element of indulging for some women who finally feel they can cut loose when they get pregnant. But we can't deny that the same barriers to health for the general population — like a food system set up around processed foods, not whole ones — is also to blame.
But here's something that might help take the spotlight off mom for a minute: Last month, a Nature paper suggested that dad's diet affects his child's health, too. Through chemical tweaks that take place in the sperm, fathers were found to pass on unhealthy dietary effects to their babies.
Researchers at the University of New South Wales in Sydney, Australia fed one group of mice an unhealthy diet and the others a well-balanced one. As expected, the ones they beefed up got fat and showed signs of type 2 diabetes. When the groups went on to have babies, though, the dads who had been overfed were more likely than the healthy ones to have babies with symptoms of type 2 diabetes.
It's a provocative idea — that in addition to transferring genes that code for weight tendencies, dad could pass on the effects of his lifestyle, healthy or unhealthy. The researchers’ guess that 'epigenetic' factors are at play — these are not changes to a dad's DNA code, but changes to the signals that turn genes on and off.
In the end, the question of weight is complex, and studies like these point to differences across the population, not necessarily in your home (which is why "but I gained more weight and my baby is fine" misses the point — that's not how studies work). Of course we need to approach the topic with sensitivity and empathy for the bind some moms feel. But we can't just say it's unfair to focus on pregnancy weight when we're so diligent about everything else we do for our babies.
The Institute of Medicine's weight guidelines
BMI pre-pregnancy..................... Recommended pregnancy weight gain
Underweight
<18.5 ..................................... 28 to 40 lbs
Normal
18.5 – 24.9 .............................. 25 to 35 lbs
Overweight
25 – 29 ...................................... 15 to 25 lbs
Obese
>30 ......................................... 11 to 20 lbs
Written by: Heather Turgeon is a psychotherapist and science writer. She authors the weekly "science of kids" column for Babble and is a regular contributor to Strollerderby. Follow the science of kids to keep up with the latest research in child development and parenting.
Gothic Reading Challenge
Oh Boy am I excited!! I've signed up for the Gothic Reading Challenge for next year and I encourage you to do the same. Since my 'bump' has made its appearance I've had to pull back on my workouts a bit because it was making me sick. I'm not talking losing my lunch sick but heart racing, short of breath, over heating, about to pass out sick. It's rather disappointing to have to cut back, so I've decided to nurture my mind as well as my body. I'm thrilled at the thought of being engrossed in a book while breastfeeding my newest little one (coming April 2011). I enjoy escaping into a fantasy world of rich mind provoking literature.
There are four levels of participation to choose from:
A Little Madness - Read just 1 novel with Gothic elements.
The Darkness Within - Read 5 novels with Gothic elements.
A Maniacal Frenzy - Read 10 novels with Gothic elements.
Mad, Bad, and Dangerous to Know - Read 20 novels with Gothic elements.
Can you guess which I have chosen?
I think I will start with EAT,PRAY, LOVE... no I'm kidding ... haha made you think 'what the..?' for a millisecond didn't I! So far my list is as follows...(in no particular order)
The Vampire Academy series
The Undead and Unwed series
The following Anne Rice books even though I read a few in high school I have not read them all in order.
PLUS the books in my personal library I have had the opportunity to lose myself in yet. Trust me it is extensive.
Now for an update of my weight loss progress. NONE! I've actually gained 16lbs but I'm blaming it on the little one growing within my womb. All of my previous clothes still fit except for the fact that I cannot zip up my jeans due to a rather large belly protruding from them. And I totally use the belly band when I can and forgo putting on my size medium (yep medium!) maternity jeans because they just don't stay up... which is incredibly annoying. I was a size large during my first pregnancy, then an XL in my 2nd ... now I'm happy to say I wear medium.
I'm still working with my trainer once a week, and remain active at home... but I've had to stop bike riding due to my previously mentioned illness ( i.e. baby making me hyperventilate and overheat to the verge of passing out).
Overall I think I'm doing pretty well, and it's incredibly easy to not go overboard with my eating habits this time because we stopped buying junk when I started my new fitness/ health routine. Yes John still comes home from the store with donuts or other sweets occasionally but I find them easier to resist each day.
Our chickens are laying enough eggs each day that the boys and I can enjoy fresh organic cage free eggs everyday. And I keep a supply of carrots and apples on hand for snacks for myself, the boys, the goats, and the horses. And those Halloween pumpkins made a few very delicious Pumpkin Pies with only 1 cup of sugar in each one, and no preservatives which made me incredibly happy. Plus the way I figure it all the calories I burned while hand pureeing those pumpkins made for some nicely toned arms and a good reason to indulge in a slice or two.
Anyway tata for now... be sure to leave me a comment suggesting some mouth watering reading!
There are four levels of participation to choose from:
A Little Madness - Read just 1 novel with Gothic elements.
The Darkness Within - Read 5 novels with Gothic elements.
A Maniacal Frenzy - Read 10 novels with Gothic elements.
Mad, Bad, and Dangerous to Know - Read 20 novels with Gothic elements.
Can you guess which I have chosen?
I think I will start with EAT,PRAY, LOVE... no I'm kidding ... haha made you think 'what the..?' for a millisecond didn't I! So far my list is as follows...(in no particular order)
The Vampire Academy series
The Undead and Unwed series
The following Anne Rice books even though I read a few in high school I have not read them all in order.
PLUS the books in my personal library I have had the opportunity to lose myself in yet. Trust me it is extensive.
Now for an update of my weight loss progress. NONE! I've actually gained 16lbs but I'm blaming it on the little one growing within my womb. All of my previous clothes still fit except for the fact that I cannot zip up my jeans due to a rather large belly protruding from them. And I totally use the belly band when I can and forgo putting on my size medium (yep medium!) maternity jeans because they just don't stay up... which is incredibly annoying. I was a size large during my first pregnancy, then an XL in my 2nd ... now I'm happy to say I wear medium.
I'm still working with my trainer once a week, and remain active at home... but I've had to stop bike riding due to my previously mentioned illness ( i.e. baby making me hyperventilate and overheat to the verge of passing out).
Overall I think I'm doing pretty well, and it's incredibly easy to not go overboard with my eating habits this time because we stopped buying junk when I started my new fitness/ health routine. Yes John still comes home from the store with donuts or other sweets occasionally but I find them easier to resist each day.
Our chickens are laying enough eggs each day that the boys and I can enjoy fresh organic cage free eggs everyday. And I keep a supply of carrots and apples on hand for snacks for myself, the boys, the goats, and the horses. And those Halloween pumpkins made a few very delicious Pumpkin Pies with only 1 cup of sugar in each one, and no preservatives which made me incredibly happy. Plus the way I figure it all the calories I burned while hand pureeing those pumpkins made for some nicely toned arms and a good reason to indulge in a slice or two.
Anyway tata for now... be sure to leave me a comment suggesting some mouth watering reading!
Tuesday, October 19, 2010
Supermarket Tips....
If you were Justin Bieber, eating well wouldn’t be nearly as hard. Ditto for Lady Gaga, LeBron James, Ashton Kutcher, Michael Bloomberg, and Derek Jeter. All those folks have one thing in common: vast wealth. And eating well can get really, really expensive.
Over the past few years, the cost of vegetables, meat, fruit, and other high-nutrition, low-calorie foods has increased by an average of 19.5 percent. Junk food, on the other hand, is getting cheaper—down by 1.8 percent. Researchers recently estimated that, on a junk-food diet, you could eat for $3.52 a day. But a healthy diet would cost a whopping $36.32 a day!
Fortunately, in researching our latest book, Eat This, Not That! 2011, we unearthed a slew of smart supermarket shopping tips that can help you navigate the aisles with ease. You’ll save money and calories at the same time. Now that’s a deal.
1. Fewer ingredients = healthier food
Why is food with fewer ingredients healthier? Because additives and preservatives signal added calories, not added nutrition. Real food fills you up with the nutrients that keep you healthy—like protein, fiber, and healthy fats.
Bonus Tip: Just announced! Check out our list of The Best Supermarket Foods of 2010!
2. “Good source of” may mean “bad for you”
You’ll see the claim “good source of” on cereals, crackers, and Pop-Tarts. The thing is, rarely are these vitamins worth the calories they’re embedded in. They’re usually just run-of-the-mill vitamins that processors are required to add to enriched flour—vitamins that can actually wash off your cereal the minute you add milk to it!
3. Work the edges
When it comes to planning your path through the supermarket, stick to the fringes and venture only strategically into the aisles. The reason: The edges of the supermarket are where you find the healthiest food: dairy, produce, meats, and seafood. The aisles? That’s junk-food haven, the processed-food jungle, the nutritional dead zone.
4. Look high and low
Food vendors pay “slotting fees” to ensure that their most-profitable foods get placed in the most conspicuous spots—meaning eye-level on the supermarket shelf. The problem with this practice is that “most profitable” generally means “cheapest to make” and “nutritionally inferior.” Make your selections from the top and bottom of the shelves, where smaller companies tend to congregate.
5. Beat the breakfast blues
The best breakfasts for all-day productivity are high in protein and low in refined carbohydrates, so even if there were no price difference, eggs would be a much better choice over a bowl of cereal (especially a sickly sweet variety). That said, there is a substantial price difference. Say you can scrounge five bowls from one box—that's 90 cents a meal (without the milk). A dozen eggs, though, makes six meals—each for an average of 31 cents. By eating cereal over eggs, you're spending three times as much money on a meal that’s not as healthy. Easy choice, right?
Bonus Tip: For more instant weight loss secrets, follow me right here on Twitter.
6. Buy frozen fruit in cold weather
The price of fresh fruits out of season is significantly higher than when they're in season, due to transportation costs. And if you want to get your money's worth, you'll need to eat them within three days of buying, so they don't spoil. One cup of frozen blueberries gives you just as much fiber as the raw variety, and a handful of fewer calories. While fresh blueberries offer 18 percent more vitamin C, that difference isn't worth the extra cost.
7. “Reduced fat” may make you fat
Sometimes, the full fat version of a product is more nutritious. Consider: Cookies and crackers often claim to contain “a third less fat than the original.” But that fat hasn’t just vanished—it’s been replaced by extra doses of sugar, starch, and sodium. They might have dropped the fat from 4 to 3 grams, but they’re hitting you with 2 grams extra sugar and 300 mg extra sodium.
8. Check yourself out
A study from the University of Arizona found that the more exposure a person has to temptation, the more likely he or she is to give in. That means you’re 25 percent more likely to buy a candy bar when you’re stuck in a line flanked by candy racks.
9. Shop on Wednesday nights
According to Progressive Grocer, only 11 percent of shoppers go to the store on Wednesdays, and only 4 percent of customers shop after 9 p.m. Why does this matter? For the same reason that you should check yourself out—you’ll avoid long lines, which means you’ll spend less time standing in front of calorie-laden impulse indulgences.
10. “Natural” doesn’t mean squat
Outside of meat and seafood, the word “Natural” when applied to foods is completely unregulated. So when you see 7Up Natural, a loaf of “natural” bread, or a product that claims to be “made with natural sugar,” that doesn’t really mean anything. For more outrageous examples of foods that sound healthy, but actually aren’t, be sure to check out—and beware of—these 25 “Healthy” Foods That Aren’t.
11. Bulk up when you can
Discount clubs like Costco and Sam’s Club are great—but only for things that won’t spoil and foods that won’t prove to be too tempting. For instance, toilet paper and frozen chicken are great to buy in bulk. A 15-pound bag of oranges or a pallet of Oreos is not.
12. Don’t buy the hype
Every year the food industry spends $30 billion on advertising, and nearly half of that goes toward convenience foods, candy, soda, and dessert. Make your purchases by comparing ingredient statements and nutrition labels—not by who stuck the cutest cartoon on the front of the box.
13. Choose chicken leg over breast
The chicken breast is the healthiest cut of meat you can buy. But the dark-meat chicken leg is almost equally healthy, will save you 89 cents a pound, and scores higher in nutritional value than all cuts of beef except for kidney and liver.
14. Ask when the next shipment arrives
Most restaurants receive shipments of fish or meat on certain days of the week, which means you don’t want to buy the fish the day before the next shipment arrives. The same might hold true for your own butcher or fish monger. Ask him when the shipment comes in, and buy on that day for the freshest product.
15. Look in unlikely places
Walmart has traditionally been considered a price leader in groceries, but only recently has the retailer started taking produce seriously. Now the chain is a great place to buy organic produce and dairy. According to a recent article in The Atlantic, Walmart's entry into the organic game may be a major factor in the dropping prices of organic foods. And of course, farmer's markets are still the best place for unique local foods and small-batch artisan products.
16. “Lightly sweetened” could mean “sugar overload”
This is another term that’s completely unregulated, so processors use it however they please. In Smart Start, that means 14 grams of sugar per cup. That’s more than Froot Loops.
Bonus Tip: For a list of other foods you should avoid at all costs, check out our shocking list of The NEW 20 Worst Foods in America.
17. Don’t fall for diet drinks
Here’s the thing about diet soda: It’s great if you’re using it as a stepping stone from full-sugar soda to water. But it’s counterproductive if you drink it every single day. That’s because research has found that artificial sweeteners make you crave real sugar—so drinking diet soda makes resisting super-sweetened foods and drinks that much harder.
18. Buy real juice
Most fruit drinks are made from only a fraction of real juice, and the rest is some unholy combination of sugar and water. What you want from a fruit juice is 100 percent juice—and no added sugar. That way you know that you’re getting as many nutrients from the drink as you possibly can, and none of the garbage. But, along those lines . . .
19. Don’t be 100 percent misled
Drinks may be labeled 100 percent pure juice, but that doesn't mean they're made exclusively with the advertised juice. Take Tropicana Pure 100% Juice Pomegranate Blueberry, for example. Pomegranate and blueberry get top billing here, even though the ingredient list reveals that pear, apple, and grape juices are among the first four ingredients. These juices are used because they're cheap to produce and they're very sweet—which means you're likely to come back for more. (To see more proof of how wayward beverages can utterly destroy your diet, check out the 20 Worst Drinks in America. Many of these drinks contain more than a day's worth of calories, sugar, and fat!)
20. “Zero grams of trans fat” may include trans fat!
Some products carry the “Zero grams of trans fat” claim when they do, in fact, contain trans fats. The FDA allows this claim as long as the food contains less than half a gram per serving. But serving size is whatever the food marketer wants it to be. So if the processor claims that, say, a serving is one cookie, you could easily get 3 full grams of trans fats by eating 6 “no trans fat” cookies. If you see “partially hydrogenated oil” on the ingredient statement, rest assured that it contains trans fat.
21. Compare the front label with the back
If all the previous tips about the importance of good ingredients hasn’t convinced you to do this, maybe Dean’s Guacamole will. Guacamole is good for you because it’s made from avocados, right? But look at Dean’s label: Whatever this “guacamole dip” is, it ain’t guacamole. Avocado makes up less than 2 percent of the food! Always read the ingredients list.
22. Steer clear of 100-calorie packs
In a 2007 study, Brown University researchers found that people ate the same amount of cookies and chips regardless of whether they ate from a large, multiserving bag or single-serving packs. The key factor: The actual amount of cookies and chips people kept in their homes.
23. Invest in smaller plates and bowls
Researchers have found that people will generally eat whatever food is in front of them—relying on environmental cues to know when to stop eating, rather than internal triggers of fullness. The average American plate has increased in diameter in the past 20 years—battle the bulge by buying (or using) smaller plates. Try 8- instead of 12-inch plates.
24. Consider canola oil
Save the pricey olive oil for dressing salads or drizzling lightly over grilled vegetables. Canola's neutral flavor is great for cooking, and it happens to have an even better ratio of monounsaturated to saturated fat than the vaunted extra virgin. Olive oil can cost as much as a dollar per ounce, while high-end canola costs about 25 cents.
25. Learn to love lentils
When going for grains, choose lentils over brown rice to save money. A pound-size bag has 11 grams of fiber and 10 grams of protein in each of its 13 servings. It's also one of the world's richest sources of folate, a B vitamin that helps form oxygen-carrying red blood cells and promotes communication between nerves cells. You'll gain all that good stuff, while saving an average of 41 cents per pound if you choose lentils over brown rice.
Over the past few years, the cost of vegetables, meat, fruit, and other high-nutrition, low-calorie foods has increased by an average of 19.5 percent. Junk food, on the other hand, is getting cheaper—down by 1.8 percent. Researchers recently estimated that, on a junk-food diet, you could eat for $3.52 a day. But a healthy diet would cost a whopping $36.32 a day!
Fortunately, in researching our latest book, Eat This, Not That! 2011, we unearthed a slew of smart supermarket shopping tips that can help you navigate the aisles with ease. You’ll save money and calories at the same time. Now that’s a deal.
1. Fewer ingredients = healthier food
Why is food with fewer ingredients healthier? Because additives and preservatives signal added calories, not added nutrition. Real food fills you up with the nutrients that keep you healthy—like protein, fiber, and healthy fats.
Bonus Tip: Just announced! Check out our list of The Best Supermarket Foods of 2010!
2. “Good source of” may mean “bad for you”
You’ll see the claim “good source of” on cereals, crackers, and Pop-Tarts. The thing is, rarely are these vitamins worth the calories they’re embedded in. They’re usually just run-of-the-mill vitamins that processors are required to add to enriched flour—vitamins that can actually wash off your cereal the minute you add milk to it!
3. Work the edges
When it comes to planning your path through the supermarket, stick to the fringes and venture only strategically into the aisles. The reason: The edges of the supermarket are where you find the healthiest food: dairy, produce, meats, and seafood. The aisles? That’s junk-food haven, the processed-food jungle, the nutritional dead zone.
4. Look high and low
Food vendors pay “slotting fees” to ensure that their most-profitable foods get placed in the most conspicuous spots—meaning eye-level on the supermarket shelf. The problem with this practice is that “most profitable” generally means “cheapest to make” and “nutritionally inferior.” Make your selections from the top and bottom of the shelves, where smaller companies tend to congregate.
5. Beat the breakfast blues
The best breakfasts for all-day productivity are high in protein and low in refined carbohydrates, so even if there were no price difference, eggs would be a much better choice over a bowl of cereal (especially a sickly sweet variety). That said, there is a substantial price difference. Say you can scrounge five bowls from one box—that's 90 cents a meal (without the milk). A dozen eggs, though, makes six meals—each for an average of 31 cents. By eating cereal over eggs, you're spending three times as much money on a meal that’s not as healthy. Easy choice, right?
Bonus Tip: For more instant weight loss secrets, follow me right here on Twitter.
6. Buy frozen fruit in cold weather
The price of fresh fruits out of season is significantly higher than when they're in season, due to transportation costs. And if you want to get your money's worth, you'll need to eat them within three days of buying, so they don't spoil. One cup of frozen blueberries gives you just as much fiber as the raw variety, and a handful of fewer calories. While fresh blueberries offer 18 percent more vitamin C, that difference isn't worth the extra cost.
7. “Reduced fat” may make you fat
Sometimes, the full fat version of a product is more nutritious. Consider: Cookies and crackers often claim to contain “a third less fat than the original.” But that fat hasn’t just vanished—it’s been replaced by extra doses of sugar, starch, and sodium. They might have dropped the fat from 4 to 3 grams, but they’re hitting you with 2 grams extra sugar and 300 mg extra sodium.
8. Check yourself out
A study from the University of Arizona found that the more exposure a person has to temptation, the more likely he or she is to give in. That means you’re 25 percent more likely to buy a candy bar when you’re stuck in a line flanked by candy racks.
9. Shop on Wednesday nights
According to Progressive Grocer, only 11 percent of shoppers go to the store on Wednesdays, and only 4 percent of customers shop after 9 p.m. Why does this matter? For the same reason that you should check yourself out—you’ll avoid long lines, which means you’ll spend less time standing in front of calorie-laden impulse indulgences.
10. “Natural” doesn’t mean squat
Outside of meat and seafood, the word “Natural” when applied to foods is completely unregulated. So when you see 7Up Natural, a loaf of “natural” bread, or a product that claims to be “made with natural sugar,” that doesn’t really mean anything. For more outrageous examples of foods that sound healthy, but actually aren’t, be sure to check out—and beware of—these 25 “Healthy” Foods That Aren’t.
11. Bulk up when you can
Discount clubs like Costco and Sam’s Club are great—but only for things that won’t spoil and foods that won’t prove to be too tempting. For instance, toilet paper and frozen chicken are great to buy in bulk. A 15-pound bag of oranges or a pallet of Oreos is not.
12. Don’t buy the hype
Every year the food industry spends $30 billion on advertising, and nearly half of that goes toward convenience foods, candy, soda, and dessert. Make your purchases by comparing ingredient statements and nutrition labels—not by who stuck the cutest cartoon on the front of the box.
13. Choose chicken leg over breast
The chicken breast is the healthiest cut of meat you can buy. But the dark-meat chicken leg is almost equally healthy, will save you 89 cents a pound, and scores higher in nutritional value than all cuts of beef except for kidney and liver.
14. Ask when the next shipment arrives
Most restaurants receive shipments of fish or meat on certain days of the week, which means you don’t want to buy the fish the day before the next shipment arrives. The same might hold true for your own butcher or fish monger. Ask him when the shipment comes in, and buy on that day for the freshest product.
15. Look in unlikely places
Walmart has traditionally been considered a price leader in groceries, but only recently has the retailer started taking produce seriously. Now the chain is a great place to buy organic produce and dairy. According to a recent article in The Atlantic, Walmart's entry into the organic game may be a major factor in the dropping prices of organic foods. And of course, farmer's markets are still the best place for unique local foods and small-batch artisan products.
16. “Lightly sweetened” could mean “sugar overload”
This is another term that’s completely unregulated, so processors use it however they please. In Smart Start, that means 14 grams of sugar per cup. That’s more than Froot Loops.
Bonus Tip: For a list of other foods you should avoid at all costs, check out our shocking list of The NEW 20 Worst Foods in America.
17. Don’t fall for diet drinks
Here’s the thing about diet soda: It’s great if you’re using it as a stepping stone from full-sugar soda to water. But it’s counterproductive if you drink it every single day. That’s because research has found that artificial sweeteners make you crave real sugar—so drinking diet soda makes resisting super-sweetened foods and drinks that much harder.
18. Buy real juice
Most fruit drinks are made from only a fraction of real juice, and the rest is some unholy combination of sugar and water. What you want from a fruit juice is 100 percent juice—and no added sugar. That way you know that you’re getting as many nutrients from the drink as you possibly can, and none of the garbage. But, along those lines . . .
19. Don’t be 100 percent misled
Drinks may be labeled 100 percent pure juice, but that doesn't mean they're made exclusively with the advertised juice. Take Tropicana Pure 100% Juice Pomegranate Blueberry, for example. Pomegranate and blueberry get top billing here, even though the ingredient list reveals that pear, apple, and grape juices are among the first four ingredients. These juices are used because they're cheap to produce and they're very sweet—which means you're likely to come back for more. (To see more proof of how wayward beverages can utterly destroy your diet, check out the 20 Worst Drinks in America. Many of these drinks contain more than a day's worth of calories, sugar, and fat!)
20. “Zero grams of trans fat” may include trans fat!
Some products carry the “Zero grams of trans fat” claim when they do, in fact, contain trans fats. The FDA allows this claim as long as the food contains less than half a gram per serving. But serving size is whatever the food marketer wants it to be. So if the processor claims that, say, a serving is one cookie, you could easily get 3 full grams of trans fats by eating 6 “no trans fat” cookies. If you see “partially hydrogenated oil” on the ingredient statement, rest assured that it contains trans fat.
21. Compare the front label with the back
If all the previous tips about the importance of good ingredients hasn’t convinced you to do this, maybe Dean’s Guacamole will. Guacamole is good for you because it’s made from avocados, right? But look at Dean’s label: Whatever this “guacamole dip” is, it ain’t guacamole. Avocado makes up less than 2 percent of the food! Always read the ingredients list.
22. Steer clear of 100-calorie packs
In a 2007 study, Brown University researchers found that people ate the same amount of cookies and chips regardless of whether they ate from a large, multiserving bag or single-serving packs. The key factor: The actual amount of cookies and chips people kept in their homes.
23. Invest in smaller plates and bowls
Researchers have found that people will generally eat whatever food is in front of them—relying on environmental cues to know when to stop eating, rather than internal triggers of fullness. The average American plate has increased in diameter in the past 20 years—battle the bulge by buying (or using) smaller plates. Try 8- instead of 12-inch plates.
24. Consider canola oil
Save the pricey olive oil for dressing salads or drizzling lightly over grilled vegetables. Canola's neutral flavor is great for cooking, and it happens to have an even better ratio of monounsaturated to saturated fat than the vaunted extra virgin. Olive oil can cost as much as a dollar per ounce, while high-end canola costs about 25 cents.
25. Learn to love lentils
When going for grains, choose lentils over brown rice to save money. A pound-size bag has 11 grams of fiber and 10 grams of protein in each of its 13 servings. It's also one of the world's richest sources of folate, a B vitamin that helps form oxygen-carrying red blood cells and promotes communication between nerves cells. You'll gain all that good stuff, while saving an average of 41 cents per pound if you choose lentils over brown rice.
Subscribe to:
Posts (Atom)
