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Monday, November 21, 2011
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10 Ways to Make Your Diet Easier
Friday, November 4, 2011
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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
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
"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
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
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)
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.
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