Don’t Be Fooled by Diet Foods – Lora Smith

September 13, 2011 By Leave a Comment
Kick The Can For Good - Lora Smith
Don't Be Fooled by Diet Foods - Lora Smith

Lora Smith

Don’t be Fooled by “Diet” Foods!

Think you’re making good food choices, working out, but STILL not losing weight?   “Diet” foods may be sabotaging your efforts.  Here’s the scoop on some of the worst offenders…

1.  “Healthy” Salads — Any salad listed in the “lite” section of a menu must be a good choice right?  On the T.G.I. Friday’s® menu, the pecan-crusted chicken salad which contains mandarin oranges, dried cranberries, and celery, has 1,360 calories. Wow.

2.   Wraps  — Some tortillas can contain as many calories as 4 pieces of bread, more carbs, and twice as much fat. And that’s before you add any filling.   And a wrap has more room to spread things like mayo, cheese and dressing.

3.   Granola – Have you ever read the label of your favorite granola?  Most varieties are high in sugar, and the serving size is usually only ¼ to ½ cup.  If you’re filling your cereal bowl with this stuff every morning, no wonder you are not losing.  Instead look for low-sugar, minimal- ingredient granolas like Bare Naked, and limit your portions to 1 serving at a time.

4.   Dried Fruit – Dried versions of your favorite fruits are as much as four times the calories of their fresh counterparts.  (Keep this in mind when shopping for granola too as some varieties contain dried fruits!)

5.   Bran Muffins — the average bakery muffin can contain as many as 630 calories. It might be better than a banana or blueberry muffin because of the extra fiber, but most of them are still packed with sugar and butter. Eat one bran muffin from Dunkin’ Donuts® for example and you’ll be consuming 480 calories, 13 grams of fat, and 46 grams of sugar.

6.   Pumpkin-Flavored Baked Goods –  Like bran, pumpkin has lots of stuff that’s good for you. But pumpkin doesn’t mean diet food.  The pumpkin muffin at Dunkin’ donuts has 630 calories and 28 grams of fat.  A pumpkin muffin from Panera Bread® has 530 calories and 20 grams of fat, and the pumpkin scone at Starbucks® has 470 calories and 22 grams of fat!

7.   Sushi  (Fish wrapped in rice and seaweed) — Some sushi has calorie levels so high it might just shock you. Spicy tuna and other similar rolls can contain as many as 450 calories and 11 grams of fat (the bad kind) per serving.

8.   Olive Oil –: It’s a good fat and helps you burn fat. But don’t overdo it.  You only need two tablespoons per day to get the benefits. (Good “note to self” when dunking bread in it at a restaurant!)

9.   Anything marketed as “skinny” — “Skinny” varieties of drinks, ice cream, and other favorite indulgences might be better choices BUT pay attention to small serving sizes and read your labels!  A Skinnygirl Margarita, for example, at 100 calories per 4 oz, is not so “skinny” if consuming much more than 1 cup.

10.  Diet Soda – if you read my article last month you know I’m passionate about helping people “kick the can” for good!!  Zero-calorie diet soda may actually cause weight GAIN by preventing your body from properly absorbing the nutrients in other foods that you eat.

So how do you make the right choices in a world filled with “diet” traps?  Ask about nutrition and read food labels. You won’t even have to give up the foods you like because you’ll know how to work them into your food plan the right way.  After a while, you’ll be a pro at it and enjoy the weight loss that comes with it.

For weekly nutrition and fitness tips like these, go to www.turbolora.com, click Join and sign up for the free Team Beachbody membership.

Lora L. Smith

Independent Team Beachbody® Coach

Certified TurboKick™ Instructor

ls@turbolora.com

www.10DayNutritionChallenge.com

www.shakeology.com/lorasmith

 

Filed Under: Alcohol, Diet, Nutrition, Sugar, Weight Loss Tagged With:

Kick The Can ( For Good!! ) – Lora Smith

August 13, 2011 By Leave a Comment
Kick The Can For Good - Lora Smith
Kick The Can For Good - Lora Smith

Lora Smith

In my journey to lead 100 people through my 10 Day Nutrition Challenge this year I am most proud of one thing….helping people give up their soda habit!  I know, I know….there is NO WAY you can give up your Diet Coke, right?  Well I CHALLENGE you to do it, and your body will thank you for it!!

Soda is our #1 source of calories in this country.  Believe it or not, Americans consume an average of 46 GALLONS of soda per person in a year.  I have just one thing to say about that.  YUCK!

Did you know that even diet soda may be the cause of weight GAIN???  Yes, even a drink with no calories can sabotage your efforts toward better health and fitness.

Soda, especially diet soda, contains high amounts of phosphoric acid.  (Phosphoric acid is right next to battery acid on the pH scale.)  The good news is that your body will not allow your pH to become unbalanced, so even when you consume very acidic foods and drinks, it will fight to bring your pH levels back towards a neutral or alkaline state.  The bad news is that in order to do this, it has to use alkaline-forming minerals like calcium and iodine.  Calcium gives us strong bones and iodine feeds our thyroid which in turn regulates our metabolism.  So when your iodine levels drop, your metabolism does too!  This is how diet soda can contribute to weight gain instead of weight loss.  (This is also why Americans have the highest calcium consumption in the world, yet poor bone health overall!)

So if you are willing to do your body a favor and tackle your soda addiction, I recommend going cold turkey for at least 10 days…..you’ll likely fight a headache for the first few, but take some aspirin and replace that soda with water, water, and more water!  To add a little variety to your water, add slices of lemon and/or lime.  (Although they seem highly acidic, they actually decrease acid levels in your body once consumed.)

You’ll soon experience the benefits of a soda-free life….more energy, better digestion, better nutrition, possible weight loss, and the rock-star feeling you get when you know you can do ANYTHING you set out to do!  Move on to eliminating most processed foods, and you won’t believe the difference in how you feel and function.  But I’m getting ahead of myself….we’ll save that for another issue

Lora L. Smith

Independent Team Beachbody® Coach

Certified TurboKick™ Instructor

ls@turbolora.com

www.10DayNutritionChallenge.com

www.shakeology.com/lorasmith

Filed Under: Diet, Nutrition Tagged With:

They’re Watching You – Abby Fox

July 11, 2011 By Leave a Comment
Is Fruit Keeping You Plump? - Abby Fox

Abby Fox

Whats more important than your family? Nothing.  Whats the one thing that every family enjoys doing together? Eating!

This is the perfect opportunity to set an example and build healthy habits in your little ones. They watch your every move and want to mimic you and be just like you. Childhood obesity is unfortunately at an all time high. With a constant increase in this sad statistic, it’s safe to say we all agree a change must come into play! Healthy eating starts early. Only in America, do we have dessert after every meal. Just like pumpkin pie is for Thanksgiving, what if donuts were a special treat only on Easter Sunday instead of every Sunday? Or Hamburgers and fries were a 4th of July tradition rather than on the way home for a daily quick fix? Once we start to really implement healthy vices into our lifestyles and as a part of our family’s regimen, they become second nature. Soon your little ones will be grabbing for the veggie snacks rather than a moon pie!

In today’s society, everything we do is based around food and the next meal. Some of my fondest memories are from family dinners and spending time in the kitchen. Think about where people usually gather, even if you just finished an incredible in-home theater and bar in the basement…the kitchen! It’s where the food is at!

Ultimately you are in control. What you provide to them is what they are left to consume. When filling the pantry with any and everything they ask for, it’s no wonder our children dislike healthy food! Imagine if we all provided positive choices and proper portions.  For most getting started is the hardest part.  If you are setting the example role for someone or pushing them to better themselves you are more likely to stick to it yourself. If your friends notice how good you are at living a fit lifestyle with clean eating, why not make those you are bettering your kin? A cohesive healthy family setting is exactly what your children are craving!

Celebrating  1 year with Health Minute Magazine! Love writing for you guys, hope you learn some helpful things from my articles 

Filed Under: Childhood obesity, Diet, Nutrition Tagged With:

Confessions Of A Sugar Addict

July 7, 2011 By Leave a Comment
Lora Smith

Hello, my name is Lora and I am a Sugar Addict.  At one time I could not be trusted around a plate of cookies, and I always volunteered to cut the cake because it meant that when I was done I could take my finger and get every last bit of icing off the knife.

I know I’m not alone.   Sweets trigger an increase in serotonin (a mood-elevating hormone) and also endorphins (our brain’s natural narcotic.)  We get used to a higher level of serotonin which creates a sense of well-being, and the endorphins help us to feel relaxed when stressed.  But sugar takes away more energy than it gives, and after a “crash” leaves your feeling anxious, moody, exhausted, and somehow wanting more sugar.  Sound familiar?

Processed sugar can cause or contribute to tooth decay, type 2 diabetes, yeast infections, chronic fatigue, more severe PMS, anxiety, and even wrinkles!  Eliminating sugar can help you lose weight, increase energy, increase concentration, improve your moods and keeps you further away from diabetes. Tough choice?  I hope not.

Last year I finally woke up to how much processed sugar I was consuming, even in the foods I thought were “healthy,” and I set out to eliminate a huge amount of it from my diet.  Now I am a “recovering” sugar addict passionate about helping others do the same.

Be aware of why/how you eat sugar. Does your mouth start to water when you hear the “Happy Birthday” song at work because you know there will be cake in the break room?  Understanding what cues your cravings can help stomp them out.

Make the decision to detox. Because sugar is so addictive, you may need to stop feeding the fire completely and go “cold turkey” for several days to get it out of your system.

Begin eliminating sugar from your diet. Cut out foods with sugar, white flour, and high fructose corn syrup, including cakes, cookies, pastries, and most desserts. (Of course it’s okay to have a dessert or sugary snack on occasion.)  Added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels. You can usually find nutritious alternatives with less sugar that taste just as good.

Have a healthy breakfast and eat throughout the day.  When you sugar-load in the morning it sets you up for crashing and more cravings.  Start each day with lean protein (like egg whites) and complex carbs (like oatmeal) that take longer to digest, and leave the cravings behind!  Eat small meals spaced throughout the day to keep your blood sugar stable and to avoid the overeating that results from being overly hungry.

Find alternatives for when you are having a craving. For my daily cravings for something sweet but healthy, chocolate Shakeology® (with just 9 g of sugar from whole fruits) saves the day.

Here’s to a sugar-free summer!

Lora L. Smith

Independent Team Beachbody® Coach

Certified TurboKick™ Instructor

ls@turbolora.com

www.10DayNutritionChallenge.com

www.shakeology.com/lorasmith

Filed Under: Diabetes, Diet, Health, Nutrition Tagged With:

Food For The Mind

March 26, 2011 By Leave a Comment
Robby Slaughter
Robby Slaughter

Robby Slaughter

March is National Nutrition Month. Everyone is reminding us more than usual about the importance of what we decide to put into our bodies. It’s certainly true that food intake affects practically everything about our well-being, including our weight, our energy level and even risk factors for many diseases. We know we’re supposed to eat right. Although there are certainly disagreements, nutrition experts generally recommend a balanced diet of fruits, vegetables, grains, protein sources and dairy products. The foundation of proper eating is balance. When it comes to food, we should embrace variation and moderation.

When nutrients enter the body they power our minds and our muscles. Yet consider for a moment that what we do with that fuel varies widely. A green salad or a greasy cheeseburger might be the energy source for the life-saving work of a paramedic. A bowl of cereal or a scoop of ice cream could also be the chemical battery which enables a criminal to rob a bank! The expression claims “you are what you eat,” but in truth you are what you choose to do with the calories you consume.

Eating healthy, however, may help inspire us to become better people. A fresh, energy-packed breakfast is more likely to perk you up in a morning meeting than one layered in syrup and sweets. Likewise, the way we stimulate our minds can impact our mood, our outlook and our productivity.  In fact, what we put into our heads can help improve our understanding of the world even as our bodies begin to decline. A study published in the Journal of Gerontology notes that even “the frequency of reading the newspaper [is] positively associated with functional health literacy.” Simply put, mental challenges are a healthy food for the mind at any age.

Unfortunately, our mental habits tend to mirror our eating habits. Just as we fall victim to the allure of fast food and frozen dinners, we are quick to repeat old patterns for mental stimulation that don’t require much thinking. It’s much easier to watch the same television shows than to read a book in an unfamiliar genre. It’s much more comfortable to get a drink with old friends than to branch out and attend a lecture series or learn about a new hobby. Like the recommendations made by dieticians, it’s not that the old standbys are inherently unhealthy. Rather, we know that conscientious variation can give us more balance and energy. It’s worth mixing up what we do to balance out who we are.

No matter what your role in life—whether in school, at work, or retired—consider building a balanced regimen of intellectual pursuits. Try to read, write and learn something new each day. Vary your patterns and expand your mind. You’re likely to see the world in a new way. You’re almost certain to become more productive, more insightful and more satisfied. Feed your mind some new food!

Robby Slaughter is a Principal with Slaughter Development, an Indianapolis-based business process and workflow consulting company. His new book, Failure: The Secret to Success is available now at www.failurethebook.com.

Filed Under: Diet, Exercise, Nutrition Tagged With:

Heal Through Nutrition – Phoenix Cavalier

March 26, 2011 By Leave a Comment
Red Apple
Phoenix Cavalier

Phoenix Cavalier

If you ask anyone they are likely to say they want to be healthy, and they truly mean it. What is interesting is how the idea of being healthy can seem like a mysterious concept that’s just out of reach. In reality it’s not mysterious at all, it simply takes a little effort to start making choices that will move you toward, rather than away from health. This article takes a look at two surprisingly powerful foods that are scientifically proven to make wellness a reality and you don’t need a special code to benefit from this information either.

Mushrooms are Blooming with Healing Power

Last month we spoke about how food is chemistry, and this fact really is the foundation of making powerful choices every day. What’s amazing is how accessible health is when you know what to look for and what to avoid. When it comes to healing a physical wound, mushrooms are proven to be an excellent ally. In fact, “Mushrooms have various antibacterial substances that help a body heal. A 2009 article in The American Journal of Surgery reported that one such medicinal mushroom called Sparassis crispa was proven to promote wound healing at a significantly high rate when ingested. Other mushrooms that have high medicinal properties according to, healingmushrooms.com, include Reishi, Maitaki, Chaga and Shiitake mushrooms. However, cooked, fresh mushrooms provide more nutritional and healing benefits than canned mushrooms.” (1)

Heart Healthy… Chocolate!?

It’s safe to say most people don’t mind a little something sweet now and again. The good news is the perennial favorite of all sweets – chocolate is proving to offer benefits directly related to heart health.

To gain some clarity on the idea, consider these findings:

“A few squares of dark chocolate a day can reduce the risk of death from heart attack by almost 50% in some cases, says Diane Becker, MPH, ScD, a researcher with the John Hopkins University School of Medicine. Becker’s research found that blood platelets clotted more slowly in people who had eaten chocolate than in those who had not. This is significant because when platelets clump, a clot can form, and when the clot blocks a blood vessel, it can lead to a heart attack. “The flavanols in cocoa beans have a biochemical effect of reducing platelet clumping, similar to but much less than aspirin,” Becker says in an email interview. (2)

After reviewing 136 scientific publications on chocolate, its components and heart disease, researchers from Harvard University School of Public Health concluded short-term studies suggest cocoa and chocolate may reduce the risk of cardiovascular disease by:

  • Lowering blood pressure
  • Decreasing LDL oxidation
  • Anti-inflammation action (2)

The key to this information understanding that if you want to get the benefits of cocoa you should look for dark chocolate, or items that offer a high amount of cocoa, often the packaging will say 50, 70 or even 85% cocoa. Milk chocolate is not the top choice here as it introduces other fats and stabilizers found in a common candy bar. “Researchers from the University of California at Davis said it best in a scientific review on cocoa and chocolate flavonoids published in the Journal of the American Dietetic Association. They concluded that people may benefit from including a variety of flavonoid-rich foods as part of a healthful diet — and dark chocolate, in moderate amounts, can be part of this plan.” (2)

Healthy Eating is Healthy Living

Red Apple

While this article offers just a couple tips about choosing beneficial foods, there are many other choices to make. Start with a simple choice; choose to seek out and find food that builds you up. Don’t waste another minute on foods that harm or hurt you. Your ability to be well starts and ends with you, so step up and be your best because you deserve to live fully, so start today! (3)

Stay food-informed to stay well,

Phoenix R. Cavalier

Filed Under: Blood Pressure, Diet, Health, Healthy Chocolate, Heart Health, Nutrition Tagged With:

Thermo Rush

March 21, 2011 By Leave a Comment
Lack Of Time - Matt Mindrup
Matt Mindrup

Matt Mindrup

I spend a lot of time talking about supplements and nutrition with people about what my opinions are on the Hot topics and new trends are in the industry and also what people are looking for.  The topic that was talked about the most was Energy and weight loss. I found that allot of people want and are looking for an all Natural, synthetic stimulant Free Energy and Weight Loss product. With knowing what people have been asking me for and also having a passion for natural and holistic supplementation, I decided to make my own All Natural Diet and Energy line.  In the beginning of January I launched the first of three products in my all natural line, Thermo Rush. Thermo Rush is a Energy and thermogenic pill with less caffeine then a cup of coffee!

I designed it with the goal of give you as much energy as a 5hr Energy shot, but with the added benefit of boosting your Metabolism Up to 30% and aiding in the function of the Adrenal glands. Focusing on those three things gave me the perfect balance to properly aid in weight loss with a tolerable level of Natural stimulants.  It contains Two kinds of Ginseng, Green Tea Extract, Guarana, some B vitamins & Cayenne Pepper to help with Natural Energy and Boosting you Metabolism.  I also added Rhodiola, Licorice, Gotu Kola, Yerba Mate and Alpha Lipoic Acid to aid in Adrenal support and function.  Due to the response to Thermo Rush thus far, I am going to be bringing out my all Natural Hydrolyzed whey protein next. The Protein will be available in single serve packets, that way you can just through them in your bag and go! They will be perfect for meal replacement, recovery or whatever your protein needs may be. You can find additional information and supplements on my website as well. Please visit www.MyAns.net to shop and also contact me with any questions or requests.

Filed Under: Caffeine, Diet, Energy, Environment, Green Tea, Supplements, Vitamins, Weight Loss Tagged With:

What Should I Eat – Abby Fox

March 18, 2011 By Leave a Comment
Abby Fox

 

Abby Fox

Abby Fox

Ah. The question I get asked all day, every day. And the question I must ponder myself on a daily basis. What you put into your body will reflect how you look, feel, and act. There’s a lot more truth to the saying “You are what you eat,” than you may think. If you caught my article titled “Abs are Made in the Kitchen, Not the Gym,” this will simply add on to your knowledge of food and the effects to the body.

When I start a nutrition consultation this is the question that starts off the conversation. I have to pause that question to first have a few more important questions answered.

What are your activities throughout the day? This shows how much moving around you do all day and when you need fuel. How many times a day do you normally eat? You may be starving yourself throughout the day which can easily turn into overeating when you finally do eat. We fast all night, why continue to put your body through such catabolism during the day?!! Do you feel your energy levels drop during the day? Even if you have a regular eating schedule, you may not be taking in the right foods at the right time. Nutrient timing is key, and even more so, timing of carbohydrate intake. Carbs are our fuel. If  you eat an omlet for breakfast and a chicken on spinach salad for lunch you will find yourself slummed over at your desk by 1pm. You wonder why? That sounds so clean and healthy right? Yes it sure is, BUT there are no carbs in those meals. Our brains function off carbs. Wait til dinner to eat any carbs, and you will probably be worthless at accomplishing much that day. Americans have it backwards. Traditionally dinner is our biggest (often most carb rich) meal of the day. We should flip flop this around to our breakfast being the biggest meal and tapering off carbs towards the end of the day.  Have you had success with a diet before? Many times we focus on what we cannot eat instead of the great tasty healthy foods that we are supposed to eat. If you are down about losing the results you once had with a certain diet, don’t get discouraged, be encouraged that you CAN find results.

So there ya go, a free nutritional coaching lesson, on me! If you are interested in taking your health and fitness to the next level, just let me know! I promise, it will be the best investment you could possibly make. Remember to take care of yourself and you will look, feel, and exude fabulous!

Filed Under: Carbohydrates, Diet, Exercise, Nutrition Tagged With:

Abs are made in the Kitchen, Not in the Gym

February 15, 2011 By 1 Comment
Abby Fox
Abby Fox

Abby Fox

It seems all women desire a nice firm booty and legs, and men focus on a big chest and loaded guns. But the true measure of a lean physique, for both males and females, will always be in the abs. Nothing shows fitness more than a nice defined midsection.

Myth:
Doing a gazillion crunches and sit ups will give you a six pack.
Fact:
Working major muscles will burn more fat, so your abs will show! The more lean tissue you have, the more you burn.
Myth:
If you don’t eat after 7pm you will lose weight.
Fact:
If you eat when you need fuel for energy, not just to eat, you will be more metabolic and lose weight. You will not store the unused energy (turns into fat) often around the midsection.
Myth:
Low fat diets are the best for abs.

Fact:

The right healthy fats will slim your waistline!

At the end of the day it comes down to what goes into our mouths. We must look at food as fuel. If we don’t use it, we store it. We may not have time to get to the gym everyday, but we can control what we eat! Making clean food choices gets easier and easier, I promise. With each decision, you will be closer to making it a habit!

A few tips to cutting up those abs:

*EAT BREAKFAST! We “fast” all night. It’s important to break-the-fast and fuel up for the day. If you are properly fueled, your body will readily give up energy/burn calories and you will lose more weight.

*Eat carbohydrates when you need energy. If you do not train in the evening, taper off the carbs towards the end of the day. Instead of breads and pastas for dinner, make clean proteins, veggies, and healthy fats a staple dinner option. Breakfast should be the highest carb meal, lunch and midday snacks should be moderate, then taper them off as your energy exposure does as well.

*Train abs like the other muscles in your body. They need to be conditioned in strength as well as endurance. This is done by keeping both weighted and non weighted abdominal movements. Also, give them needed rest and recovery just like the rest of your body.

Bottom Line- Abs Demand Respect!

Filed Under: Abs, Diet, Nutrition, Weight Loss Tagged With: