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10 Tips to Lose Weight

by Paula Gallagher | November 1, 2011

Weight loss can be a struggle for many people and popular shows like the Biggest Loser give us an idea how much of an issue weight is, here in the United States. We all know that a healthy diet and exercise would go a long way to reaching a healthy weight. But I also know that losing weight is one of the most difficult things anyone can do, and maintaining it can be even more difficult. So, the following tips are only meant to act as a guideline for weight loss and general good health.  Here are 10  tips to help with weight loss and maintenance.

1. Increase your fiber

It’s difficult to grasp, how something that actually slows digestion can also help to support healthy weight loss, but that is just the case with fiber. Fiber is very difficult for the digestive system to breakdown, but it tries none-the-less! In the process of trying to break down these hard to breakdown plant fibers, digestion slows. Fiber also slows the rate at which these sugars are being released into the bloodstream. This prevents spikes in blood glucose as well as large bursts of insulin, which inevitably will cause us to store fat. Because fiber slows things down a little, it helps us stave off hunger, leaving us feeling full longer, an added bonus to anyone looking to lose weight. High fiber diets include plenty of fruits, vegetables, legumes, beans, and whole grain products Aim to get anywhere from 25-35 g of fiber/day. Increase fiber slowly and be sure to increase your water intake at the same time to help things move.

2. Eat more protein

Protein, combined with exercise, has a number of weight related benefits. When getting adequate protein, you maintain lean body mass while still shedding fat. You also build muscle faster because protein is a necessary building block for muscle. You may have heard that one pound of muscle burns 70 times more calories at rest than 1 pound of fat. So more muscle, more weight loss. (Make sure you are doing muscle building exercise: More on that later). Some healthy protein choices are fish and chicken, beans, and tofu. Whey protein in your morning smoothie is an easy and tasty way to start off a protein-rich day.

(more…)

Tags: green tea, obesity, weight loss, whey protein
Posted in Diet, Exercise |
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“Fat Tax” Introduced in Denmark

by Paula Gallagher | October 4, 2011

Denmark has introduced a “fat tax” on certain foods, including butter, oil and burgers. The goal is to increase the health and lifespan of Danes.

Increased taxes on cigarettes has led to more awareness of the hazards of smoking, and even decreases in certain cancers. So, will imposing a tax on foods that can lead to cardiovascular disease if consumed in excess, cause people to eat less of those foods and increase longevity? That’s the idea. “Higher fees on sugar, fat and tobacco is an important step on the way toward a higher average life expectancy in Denmark,” health minister Jakob Axel Nielsen said when he introduced the idea in 2009, because “saturated fats can cause cardiovascular disease and cancer.”

What do you think? Do you think the United States should start imposing such a tax?  Perhaps taxing processed foods (basically anything in the middle of the grocery store) and decreasing the price of fruits and vegetables, dairy and whole grains (anything on the perimeter of the grocery store) is an option. Personally, I would be all for it if the taxed amount would somehow subsidize the prices of more whole foods.

Tags: cardiovascular disease, fat tax, obesity
Posted in Health Concerns |
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Becoming Fit and Healthy is a Family Affair

by Debi Silber, The Mojo Coach | October 3, 2011

One of the most important reasons for parents to get themselves feeling, looking and living their best is for the sake of their kids.

Did you know that in 2010, about 50% of all kids were overweight! At this point, one third of their diets consist of nothing but junk food. Add to that “portion distortion,” fast/takeout food and inactivity and you’ve got a recipe for unhealthy kids.

The first suggestion I give moms (who handle 90% of food tasks) is to set a good example. There simply is no better way to get the message across to kids.

Encouraging moderate portions of well-balanced meals (protein/carb/fat), variety and eating every few hours to discourage being overly hungry are a few places to start. Kids can also be included in some of the shopping and food preparation details. When they’re included, they’ve more likely to buy into the idea of its importance.

You may also want to reconsider family style eating. It’s great to stay at the table enjoying each other’s company, but family style typically encourages seconds. (more…)

Tags: Exercise, mojo coach, obesity, portion control
Posted in Exercise |
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Overfed and Undernourished: A Recipe for Obesity and Illness

by Debi Silber, The Mojo Coach | August 30, 2011

Overfed and undernourished. With 24/7 access to nutritionally depleted, technologically created, chemically treated “food,” many of us are taking in thousands of calories that do little to sustain us, let alone nourish us and encourage us to thrive. With so many of us existing this way today, is it any wonder why we struggle with our weight and health?

It’s so easy to grab prepackaged, convenient vending machine, drive-thru or shelf food, but what price are you really paying for all that “convenience”? Larger sized clothing, higher medical bills and a decreased quality of life are just a few. Why? Our bodies are designed to eat fresh, natural, whole foods that supply us with an endless array of vitamins, minerals, fiber and incredible nutrients. Denying yourself of what truly healthy food provides robs you of your health, youth and vitality.

Here’s what also happens when you eat this way. Foods that don’t nourish you also don’t truly satisfy you. So, we overeat in a search to find that satisfaction that those unhealthy food choices simply can’t provide. Of course all of this overeating causes weight gain and when our weight starts to impact us enough, we may severely restrict ourselves believing that deprivation and discomfort is the only way to achieve lasting health and wellness. (more…)

Tags: Diet, food choices, obesity, self-image
Posted in Diet, Stress Management & Lifestyle |
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Pregnant Woman’s Diet Can Affect Childhood Obesity

by Paula Gallagher | May 12, 2011

A new study published recently in the journal Diabetes has shown that what a woman eats when she is pregnant can affect her child’s risk of obesity, regardless of how fat or thin she is, and what her baby weighs at birth.

According to Dr. Jill Hamilton, a pediatric endocrinologist at the Hospital for Sick Children in Toronto, emerging research shows pregnant women with high cholesterol or fatty acid levels are more likely to have children who later become obese and develop type 2 diabetes.

“Some of these molecules can be transmitted to the baby and influence how the baby develops,” Hamilton said. “It may impact on programming pathways in the brain related to appetite.” (more…)

Tags: childhood obesity, diabetes, Diet, hospital for sick children, obesity, pregnancy
Posted in Diet, Health Concerns |
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