10 Ways to Make Your Diet Easier

By Hallie Levine

We're with you: Dieting is no picnic. But here's a little secret -- it's not nearly as hard as most of us think. "A lot of women believe they need to change everything, but in reality small tweaks to your diet can make a huge difference," says Dawn Jackson Blatner, RD, a spokesperson for the American Dietetic Association. We've got ten absolutely painless little fixes, culled from the latest research and the country's leading weight-loss experts, to make dropping those pounds as easy as 1, 2, 3, and beyond.

Related: You Can Do It! The Get Your Best Body Ever Plan

1. Say So Long to Soda
Every diet soft drink consumed each day could increase your risk of being overweight by 65 percent, according to a study presented at the American Dietetic Association. Other research suggests that artificial sweeteners may actually stimulate appetite, causing you to overeat. Instead, sip plain or sparkling water with lemon added for flavor. Related: The 8 Healthiest Drinks

2. Eat Like Clockwork
Women who eat erratically consume more calories and burn them less quickly than those who have six regular small meals each day, according to a British study published in the American Journal of Clinical Nutrition. Don't go more than three or four hours without eating something. Related: 13 Ways to Kick Start Your Diet

3. Dust Off the Grapefruit Diet
Eating three servings of grapefruit a day (either half of a whole one or a cup of juice) for 12 weeks could help you lose just over three pounds, according to a recent study. "It helped lower insulin levels, which can contribute to weight loss by reducing appetite and encouraging fat burning," explains study author Ken Fujioka, MD, director of nutrition and metabolic research at Scripps Clinic in Del Mar, California. Related: How to Add More Color to Your Diet

4. Shop from a List
"Never go to the grocery store without a master list, which provides insurance against impulse buys," suggests Donald Hensrud, MD, an obesity specialist at the Mayo Clinic. And never, ever shop when you're hungry. Related: Easy Ways to Shop and Eat Healthier

5. Shop Around, Literally
The center aisles of your local supermarket are loaded with highly processed, sugary, and fatty foods. "The first couple of outer aisles is where you'll find all the fresh produce, dairy, and seafood," explains Oz Garcia, PhD, a nutritionist in New York City. Related: The Healthiest Foods in the Grocery Store

6. Have a V8 While You Cook
"I've had clients come in complaining that they can't lose weight, but then I find out that they're taking in hundreds of calories while preparing dinner," says Blatner. "Every little 'taste' counts!" Her tip? Sip a Low Sodium V8 juice. "It's only 50 calories per serving, but it will keep you feeling satisfied and stave off hunger pains so you're less inclined to snack," she explains. (The new Calcium Enriched V8 makes it easier to protect your bones, but that's another story!) Hate V8? Chew gum to keep your mouth occupied. Related: Easy Ways to Cut Mega Calories

7. Switch to Salsa
"I have clients spoon it on everything -- baked potatoes, veggies, even chicken or salmon," says Bethany Thayer, RD, a spokesperson for the American Dietetic Association. "It's a serving of veggies that gives otherwise bland diet staples a little flavor and zest." The calorie savings are worth it: Two tablespoons of salsa instead of sour cream on a baked potato, for example, saves 42 calories and five fat grams. Related: Healthy Travel Diet: The Best Foods to Eat on the Road

8. Brush It Off
Brush your teeth or rinse your mouth right after you have a meal or a snack to quell the urge to keep nibbling. "It's both a physical and a psychological signal to your body that you're done eating," says Blatner. Related:We Tried It: The Best Ways to Whiten Your Teeth at Home

9. K.I.S.S. (Keep it Simple, Sweetie!)
People who eat a variety of foods, even low-fat ones, are more likely to have trouble keeping weight off than those who rely on a few diet staples, according to a National Weight Control Registry study published last May. "When people have a wide range of foods in front of them, they generally eat more," explains study author Holly Raynor, PhD, RD, an assistant professor of psychiatry and human behavior at Brown Medical School/the Miriam Hospital. The study showed that the most successful weight losers consistently consume just three to five staples from each food group, switching them around occasionally to prevent boredom.Related: Is Your Appetite Out of Control? Here's How to Find Out

10. Name That Craving
"One reason women overeat is that they don't hit their food craving right on the head -- they keep bingeing until they're finally satisfied," explains Blatner. Ask yourself what you really want: Salty? Sweet? Smooth? Crunchy? "Food cravings can be broken down into four categories," says Blatner. "If you are craving sweet and crunchy, try a mini bag of popcorn mixed with a little bit of artificial sweetener or even sugar. If you want sweet and creamy, opt for a light vanilla yogurt. If you're thinking about something salty and smooth, try a couple of pieces of low-fat string cheese; if you really want salty and crunchy, try a handful of dry-roasted nuts or soy nuts." Related: Supersize Your Self-Control for Good

Read more »

The new Nordic diet: the next big weight loss trend?

Arctic fish, cucumbers, grains, fresh herbs and yogurt are staples of the New Nordic Diet. (ThinkStock Photos)

Move over cavemen and Mediterraneans, Vikings are the new diet gurus.

Claus Meyer,  co-founder of the Danish restaurant Noma, twice named the best in the world, has been collaborating with nutrition experts to combat the obesity epidemic.

Meyer calls it The New Nordic Diet, but it's not exactly new. His food philosophy developed with obesity scientist Arne Astrup has been the subject of a $20 million research project over the past two years. Today, the early results of their workare in and it could mean a revolution in the diet industry.

In a 26-week study by Astrup and her team at the University of Copenhagen, a group of overweight subjects managed to lose an average of 6.8 pounds after 12 weeks on the new Nordic diet. That was more than twice as much as dieters on standard portion-controlled meal plans lost.

"It's hard to pinpoint the individual ingredients that work but we can see that they lose more weight," said nutrition professor Thomas Larsen, who presented the study at the European Nutrition Conference last week. 

As a whole, the diet contains some of the staples of classic cold-weather climate cooking:  fish, nuts, legumes, fruits, berries, raw vegetables like cabbage, game meat, and Nordic starches, such as oats.

Like the much-touted Mediterranean diet, foods rich in omega fatty acids and anti-oxidants lead the pack, but with the Nordic diet the ingredients aren't reliant on a Mediterranean climate.  Antioxidant-rich berries that thrive in northern parts of Europe (blueberries, cloudberries), greens like kale and cabbage that promote healthy blood flow, and lean game meats like elk and lamb are all part of the Danish foodie's plan for a healthier lifestyle.

Another staple of the diet: moderation not starvation. In his manifesto on the "principles of good flavors," Meyer offers these pointers that can be integrated into any meal plan, regardless of whether you're eating reindeer meat or turkey, cloudberries or blueberries.

Eat the food grown in your region
Meyer believes in eating locally, and getting creative with the food growing in your area in season. Not only does it challenge the cook to be creative but there's historical evidence that our species thrived on our regional foods long before we had processed starches in our pantry and produce shipped from across the globe.

Home-cooked meals are key
He suggests preparing simple meals from scratch for between 30 minutes to an hour a day, to help rethink diet as more of a lifestyle, or hobby of sorts. Adding a cultural, familial element to food, rather than a grab-and-go notion, can psychologically change the way people think about their diet.  

Eat more side dishes
The more, the merrier and the healthier, according to Meyer. Side dishes are key to long-term healthy eating, so long as they're simply prepared vegetables.  "Toss yesterday's leftover boiled or steamed vegetables with a little vinegar, capers, mustard, broad-leaf parsley and olive oil," he suggests. "Boil some red beets and put some quality salt, grated horseradish or mustard, and vinegar on the table. Use the pulse button on your food processor to mince the remainder of a portion of boiled legumes with some cumin, yogurt, lemon, mint, sugar and chili to create a cohesive and luscious thick mass, pour it into a bowl and add a splash of a high-quality virgin olive oil." It's the opposite of portion control, but he believes the lack of simplicity and the bevy of flavors will lead to less binge-eating out boredom.

Replace fat with sweetness
Instead of dousing kale in oil or deep-frying your veggies, you can replace your buttery fixes with a hint of sugar-based condiments. "If you use balsamic vinegar or some other vinegar with sweet overtones to make a vinaigrette, you need far less oil than you would for a classic vinaigrette with white or red wine vinegar." He also suggests honey or molasses in place of fatty oils to bring out the flavors in bitter root veggies. Another tip from Meyer: Season leftover meat with a touch of vinegar instead of oil to bring out the juicy tenderness.  
 
Season with more than just salt and pepper
Fresh herbs are crucial to Meyer's healthier philosophy, as are sweet and sour flavorings.
Everything from wine, to apple vinegars and lime juices, to yogurt all  "offset the flavors of mild or even sweet ingredients such as most vegetables. Even grains, meat and fish can be enhanced with a dollop of yogurt or a splash of citrus instead of a slather of butter.

Your seasonings can also be sides Meyer isn't big on sugary unnatural condiments like ketchup. Instead he suggests lining the side of your plate with flavor enhancers like pickled gherkins, red beets, tamarind, rhubarb, and even tomatoes. An all-natural substitute to a processed, sugary condiment isn't just healthier, it makes eating more interesting.  

Meyer's principles are designed to prevent what he calls "relapses" into unhealthy binge eating. "You are not on a diet," he asserts in his manifesto. The idea of dieting, he believes, promotes a concept of deprivation, which isn't sustainable in the long term.

With his meal plan catching on worldwide (in the UK, there's a copycat cookbook, and Stanford University students recently got a preview of Meyer's principles during a health conference),  Meyer is turning his efforts back to his country. He hopes to implement his principles in Danish schools, where a childhood obesity epidemic looms. In the meantime, you can read his diet manifesto here. And don't worry, there's always chicken, if you'd rather leave the reindeer for Santa.

Read more »

The Best Post-Workout Snacks When You're on the Go

Source: The Best Post-Workout Snacks When You're on the Go

It's not always possible to go home after the gym to cook ahealthy post-workout meal. But it's really important to eat shortly after you exercise; your metabolic rate is up and your body needs the right kind of food to restore and repair itself. For those instances, throw one of these grab-and-go post-workout snacks in your gym bag or pick one up from the store. All of these snacks are easy to find and need little preparation to eat. They're also full of the right kind of nutrients to maximize the effort you just sweated out!

• Edamame: Whether you buy it already shelled or take a few minutes to prepare it yourself, there's no denying that edamame is a good snack to have on hand. Tasty cold or hot, throw some in a bag to enjoy after your next gym session. A half-cup of boiled edamame provides eight grams of carbs (plus four of fiber) and eight grams of protein, but is only 90 calories.
• Trail Mix: Having a good trail mix on hand is an easy way to give yourself a quick boost of protein, carbs, fiber, and vitamins. Find a healthy mix at the store, or use our recipe suggestions to make your own trail mixat home.
• Hard-Boiled Eggs: What's great about taking a hard-boiled egg with you to the gym is that it comes in its own package — all you have to do is crack and peel! What you're left with is a snack that has six grams of protein and is under 100 calories.
• Greek Yogurt: Before you head out to exercise, throw a six-ounce container of Greek yogurt in your bag; you'll be glad you did! Greek yogurt is packed with protein and calcium — just what your sore muscles need. (For those extra-hard workouts that deserve an extra carb boost, add some fruit, granola, or nuts to your yogurt.)

More from FitSugar: Get Fruity: Snacks Under 200 Calories

• Nut Butter With Fruit: Portion your own nut butter in a small to-go container or grab a single-serving pack from Justin's Nut Butter and you've got yourself the beginnings of a great post-workout snack. Add to that a piece of fresh fruit for a good balance of carbs, protein, fiber, and vitamins.
• Chocolate Milk or Protein Shakes: When you're really on the go, you probably don't have time to fuss with packaging or utensils. In those instances, drink your post-workout snack. Carry a pre-made protein shake with you, or even chocolate milk will do. Either drink will help promote muscle growth and weight lossafter your workout.
• Beef Jerky: Convenience-store beef jerky might not be your first choice for a healthy snack, but keep in mind that it's low in fat and a great source of protein. If that still doesn't sell you on it, skip the convenience store altogether and grab a pack at your nearest health food store. These healthier varieties are made using organic, grass-fed meat, but without the use of preservatives.
• String Cheese and Crackers: While it's no gourmet cheese plate, string cheese and whole wheat crackers make for a sophisticated post-workout snack when you're on the move. The cheese provides a good punch of protein and calcium, and the crackers deliver a nice hit of complex carbs.

Read more »

Calories in Your Typical Breakfast

Source: Calories in Your Typical Breakfast

Breakfast may be known as the most important meal of the day, but it's also my favorite. There's always something to satisfy my taste buds whether it's sweet or savory, warm or refreshing. Since I love fruit, yogurt, oatmeal, eggs, and pancakes so much, I wouldn't even dream of skipping out on breakfast, but I know many people who do in order to lose weight. If calories are on your mind, check out the list below to see which breakfast choices are lowest.

• Omelet: Three large eggs (215) One ounce of cheddar cheese (114) Total: 329 calories
• Scrambled eggs and bacon breakfast: Two large eggs (143) Three strips of bacon (138) 1/2 cup hash browns (207) One slice whole wheat toast (100) Total: 588 calories
• Hard boiled egg and fruit: One large egg (78) Two cups fruit salad (200) Total: 278 calories
• Blueberry pancakes: Three blueberry pancakes (253) One ounce maple syrup (99) Total: 352 calories
• Yogurt with fruit and granola: Six ounces vanilla nonfat Greek yogurt (120) One cup blueberries (83) 1/4 cup granola (172) Total: 375 calories
• Oatmeal: 1/2 cup oats (150) One small chopped apple (77) One teaspoon cinnamon (6) One tablespoon honey (64) Total: 297 calories

More from FitSugar: Hearty Whole Grains: It's What's For Breafkast

• Bowl of cereal: One cup Kashi GoLean cereal (140) One cup skim milk (91) One small sliced banana (90) Total: 321 calories
• French toast: Two pieces of French toast (298) 1/4 cup maple syrup (200) Total: 498 calories
• Belgian waffle: One waffle: (390) 1/4 cup maple syrup (200) Total: 590 calories
• Toast with peanut butter: One slice of whole wheat bread (100) Two tablespoons peanut butter (210) Total: 310 calories
• English muffin with butter and jam: One whole wheat English muffin (130) One pat unsalted butter (36) One tablespoon strawberry jam (40) Total: 206 calories
• Breakfast sandwich: One whole wheat English muffin (130) One scrambled egg (72) One sausage patty (120) One slice American cheese (70) Total: 392 calories
• Bagel with cream cheese: One plain bagel (206) One ounce cream cheese (100): Total: 306 calories

What's your typical breakfast?

Read more »

Sick-Day Solutions: 10 tips for parents this flu season

Few parental rights of passage are as unpleasant as sitting up with a sick child through the night. Whether it's a case of the dreaded stomach flu or a bout of Strep throat, spending time with your ill child can leave you feeling painfully helpless. During the nine months I recently spent pregnant with my first child, I also worked as a pediatric hospital intern in a field called Child Life. Through stress-relieving approaches and expressive therapies including play, music and art, Child Life Specialists help relieve the suffering of children undergoing medical events from the relatively minor to the severe. As my internship unfolded and my belly grew, I started to think about how the remarkable techniques that I was learning could be put to use by parents anywhere. From the nation's experts on soothing sick kids, here are ten well-honed approaches to making sick days less uncomfortable for kids and parents at home.

1. Tell the Truth
Workers in the Child Life Specialty profession operate under the basic assumption that children benefit from straightforward answers to questions. Without them, young imaginations may conjure up more concern than is necessary. If they ask, it's okay to tell a child it's possible they might throw up again in the night. Even if it happens, you can explain, you promise to do everything you can to make their belly (and that sour taste in their mouth) feel better as soon as it's over.

2. Soothe Your Child First
When they don't feel well, kids look to their parents and other important grown-ups for signs of agitation or concern. When you look worried, even a common case of the flu can seem scarier than it really is. Research confirms this: One of the single greatest contributors to a child's response to feeling under the weather is the way their caretakers are handling the situation. If parents can direct their energies toward easing their child's discomfort during times of illness, that child will benefit. Parents' own concerns are best voiced to their peers — those adult friends and family members that can help and empathize.

Related: Fever? Puking? No need to stay home

3. Engage in Play
For children, nearly every day is a good day for play — even sick ones. Play is their first language: Any time you want to open up the lines of communication, appeal to what they know and love. Encourage storytelling if they're in the mood, help construct a fort over their bed and let them lead in a game of sick day make-believe, or gather their favorite stuffed animals together and serve everyone tea to help their colds. Let your child be the guide — they'll let you know what they feel like doing. In the process of playing, you may just help make them feel better.

4. When in Doubt, Distract
Sometimes, despite the best efforts of grown-ups to soothe a sick child's symptoms and engage them, they continue to feel miserable. In these cases, distraction, an important item in any parenting tool kit, can be used to great effect. When a child in the hospital must have an IV placed, Child Life Specialists might use bubbles or guided visualizations as distractions. The possibilities for parents at home are unlimited. A special viewing of a fun film, for instance, telling goofy stories, or offering up a back scratch or foot rub can all do wonders to draw attention away from immediate physical discomforts.

5. Put Your Doctor Kit To Use
Medical play is at the heart of the work Child Life Specialists do in hospitals, and ill kids at home can reap the same benefits of this activity. Medical play involves using pretend or actual medical items paired with an explanation that demystifies why they're important and how they're going to be used. Children can ask questions and even walk through the scenarios themselves. This information tends to soothe worries and leaves kids feeling better prepared for what's to come. At home, if you need to use a Neti Pot or give sour-tasting medicine, explain to your child exactly what's going to happen, and whenever possible, use soft, non-threatening language. Sensory details are important, too — for example, you might explain that mentholated ointment on the chest could smell "like minty gum or peppermint candy."

Related: How do I keep my kid's germs from my baby?

6. Encourage Creativity
Second only to medical play, those in the Child Life field rely on the healing potential of expressive therapies to help usher children through challenging days. Creating a painting, writing a short story, or sculpting a set of animals from modeling clay all engage kids in the creative process and help them to explore feelings and ideas. There's no reason parents shouldn't join in on the fun, too, especially when children are stuck at home and are in need of some engaging company.

7. Bring the Outdoors In
Even when they're bedbound, studies suggest that patients tend to recover more quickly when they can spot the natural world from their rooms. If it's not too cold or rainy, letting a sick child who feels up to it sit outside for a few moments can go a long way toward improving their spirits. When weather doesn't permit it, helping them to catch a glimpse of the outdoors at some point during the day may be just as helpful.

8. Don't Skip The Prizes
For many kids nowadays, a trip to the dreaded dentist is made sweeter because of the small prizes — stickers, packs of gum, tiny parachute men — that await them at the end of the experience. As grown-ups, it's not fair to expect that children will understand why swallowing uncomfortably large pills or making multiple trips to the doctor's office can actually be a good thing. In these cases, as Child Life Specialists know well, a small token of your parental appreciation can sometimes make the experience bearable—and occasionally, thoroughly enjoyable, for all.

Related: Got a sick child? Go online

9. Listen Closely
Parental instincts should rarely be ignored, but neither should children's. If you suspect that a persistent cough deserves an additional follow-up with your physician, trust your gut. Similarly, Child Life Specialists are always aware that the voices of children must be heeded, too. If you ask them, kids often can give you an honest assessment of how they're feeling compared to yesterday. They can also tell you if what they need most is a nap, an additional blanket, or a grape popsicle.

10. Don't Neglect Yourself
Caring for a sick child, especially during an intense or extended illness, has the potential to take a toll on any parent. During times when you're in need of a break and the time is right, going out for a good meal or a beautiful walk can go a long way towards helping to make you a more effective caregiver. And a more effective caregiver can translate into a more pleasant experience for your child, and if you're lucky, maybe even a speedier recovery.

Read more »