Add Colors To Your Plate
Adding color in your meals ensures that you’ll get a variety of vitamins and minerals from your meals, especially dietary fiber which can help you to feel full. Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim, says an easy way to do this is to enjoy a healthy salad or even a fruit salad.
Natural Sweeteners And Sugar Substitutes
Some of the most harmful foods on your grocery store shelves are packed with sugar. But sugary drinks, candy and other treats taste so good many people have a hard time avoiding them even if they do pack on the calories and the belly fat. These eating habits not only make you gain weight, they may also increase your risk of developing a potentially serious chronic disease.
Thankfully, there are many foods containing natural sweeteners that not only taste great, but are also healthy. They could play an important role in helping you lose weight. Here are just some of the foods that have these sweeteners, as well as sugar substitutes that will add the sweetness you crave to just about any food or drink.
Pure Maple Syrup
Replace your usual maple syrup with pure maple syrup for improved nutritional value. This traditional pancake topping should be used in moderation, but has vital nutrients such as manganese, calcium and zinc.22 Since syrup is very high in sugar, if you dont already include it in your diet, theres no reason to add it.
This is a natural sweetener derived from the Stevia plant and is an increasingly popular alternative to cane sugar.
Berries and Bananas
Both berries and bananas are great substitutes for sugar when added to cereal. Berries have antioxidant properties that can help improve your overall health.23 Bananas are loaded with vitamin A and potassium.24
Eggs Egg Whites And Whole Eggs
Eggs are a lean protein consisting of all 20 amino acids, which are the building blocks of muscle cells. The more functional your muscle tissues are, the more calories you will burn. This relates to ones resting metabolism, basically the calories you expend at rest.
As a weight loss specialist, I am all about using my knowledge in nutrition science to optimize my health. I am also a true believer in practicing what I preach to my patients because I have the benefit of learning this information through my years of training.
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Workout In The Morningthen Fuel Your Body Properly
According to a study published by the International Journal of Obesity, working out in the morning can result in significant weight loss compared to working out later in the day. The best part? That workout doesn’t have to be massively intense. Simply getting your body moving can result in a change in your mindset, and even your eating patterns, for the rest of the day.
It’s also important to fuel your body after a workout, so you don’t feel ravenous throughout the day. Brianna Bernard, Personal Trainer, Nutrition Coach, and Isopure Ambassador, says one of the best post-workout habits is to refuel with a nutrient-rich meal that includes lean protein, healthy fat, and complex carbohydrates. This means looking for all of these nutrients in your post-workout breakfast. A great example of this is enjoying a slice of sprouted toast with smashed avocado and a fried egg on top.
Diet & Nutrition Tips To Increase Energy Levels
Different types of foods are absorbed at different rates, so experts recommend combining food groups. This approach results in brain cells being fed continuously, which helps maintain alertness and energy. Staying well hydrated is essential for digestion and energy. This is especially crucial when youre dieting and exercising. A general rule of thumb is to drink fluids equaling at least half of your body weight daily, at least half of which should be water.
Multiple studies indicate consuming low-energy-dense foods helps people lower their caloric intake while maintaining feelings of satiety. Foods with lower energy density provide fewer calories per gram than foods with higher energy density. Lower-energy-dense foods are high in water and/or fiber and low in fat . Additional healthy tips to boost your energy levels while dieting include:
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Dr Amy Lee Is An Expert In Weight Control Obesity And Nutrition
She has given talks for HBO, Hulu, PBS, and UCLAs famed Vital Signs series and has had work on weight control methods published in the medical journal, Nutrition & Metabolism.
Tell us a little bit about yourself.
I am originally from Hong Kong but immigrated to the US when I was six, and now I consider myself a Seattle native, where I grew up and left after college. I now live in Southern California and have been here since 2005. I love this region purely because of the weather as I dont do well in the rain and snow.
I am a physician and I specialize in medical nutrition and weight management helping people implement healthy eating and lifestyle to treat their medical conditions or simply just be healthier.
Has nutrition always been your career plan?
It wasnt part of my plan until I started my internal medicine residency at USC in 2005 when I realized that I was being trained to refill prescriptions and manage a chronic condition when in reality, the cure is weight management through lifestyle change. My training prompted me to look for an alternative practice and I then found a weight loss clinic at UCLA. I started working there one shift a week and it then turned into a postgraduate training position where I gained the knowledge base in the practice of medical nutrition.
Do you prefer to cook, eat out, or have quick service delivery?
What nutrition and weight loss tips can you give our readers?
My top tips for everyone and they are easy!
How Supplements Can Help Boost4 Boosting Your Energy
Getting adequate micronutrients is important for maintaining health. If you limit your caloric intake without eating a variety of nutrient-rich, low-energy-dense foods, this can lead to inadequate micronutrient intake. If youre on a diet, high-quality supplements such as Lindora Boost4 can provide an energy boost as well as other benefits. Before you take supplements, discuss this with a healthcare professional. Lindora Boost4 offers an array of helpful benefits for individuals on diets, such as:
- May repair cell damage caused by environmental factors including radiation, pollution, stress, and infection
- May fight off stress and anxiety
- May defend against infection, disease and other potentially harmful bacteria
- May increase energy and endurance levels
- May help aid in alleviating muscle and joint pain often associated with arthritis
- May aid in proper immune function by delivering 79 mg of Vitamin C
- May improve cognitive abilities boosts focus and concentration
The compassionate professionals at Lindora are committed to helping you achieve a diet with the perfect balance, so you can reduce caloric intake and lose weight while maintaining or improving your energy levels!
Chief Medical Officer, Lindora Clinic
SUBTITLE GOES HERE
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Add Protein To Your Smoothie
“The science is well established that, in general, protein is more satiating than the same amount of carbohydrate or fat,” says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook. “I like to say protein helps you feel full faster and helps you stay full longer.”
It May Help You Eat Less
Many people eat from the time they wake up until the time they go to bed.
Switching from this style of eating to time-restricted eating may cause you to naturally eat less.
In fact, some research has shown that time-restricted eating can reduce the number of calories you eat in a day .
One study found that when healthy adult men limited their eating to about a 10-hour window, it reduced the number of calories they ate each day by about 20% .
Another study reported that young men ate about 650 fewer calories per day when they limited their food intake to a 4-hour period .
However, other studies have shown that some people do not actually eat fewer calories during time-restricted eating .
If you choose high-calorie foods during your feeding period, you may end up eating a normal days worth of food even though you are eating for a shorter period of time.
Whats more, most studies on time-restricted eating have used diet records to measure calorie intake. Diet records rely on participants to write down what and how much they eat.
Unfortunately, diet records are not very accurate .
Because of this, researchers dont know just how much time-restricted eating really changes calorie intake. Whether or not it actually decreases the amount of food eaten probably varies by individual.
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Focus On The Magical Three
If you want to lose weight for good, Dr. Amy Lee, Head of Nutrition for Nucific says it’s not only about eating healthy, but also focusing on what she refers to as “the magical three.”
“If you are unwilling to address the three things in life that contribute to abnormal weight gainnutrition, the movement, and the stress managementthen you will never succeed in losing weight, let alone maintaining it for life,” says Dr. Lee.
Eating nutritious meals, moving your body, and maintaining stress really do all go hand-in-hand. Research shows that moving your body can help with your overall stress throughout the day, and it can even help motivate you to eat healthier meals. There’s even research to show that nutritious meals can help reduce your cortisol levels, which is your stress hormone.
Best Sources Of Vitamins And Minerals
Fruits and vegetables are packed with vitamins and minerals that are essential to a healthy diet. Theyre also low in fat, making them an important component of any weight loss plan. Dr. Amy Lees Nucific Diet contains a healthy helping of fruits and veggies so you have a great variety to choose from while also ensuring that you get the vitamins and minerals you need.
Dates are powerhouses of nutrition. For example, they are high in potassium. Research shows that potassium also supports heart health by lowering the levels of LDL cholesterol known as bad cholesterol in the blood.9
But as important as improved heart health may be, thats only one of the many benefits dates provide. Dates also contain high levels of phosphorus and calcium, which are both key to making sure your bones stay healthy and strong.10,11
Theyre also high in beta-carotene, which the body converts into vitamin A. This vitamin is extremely important for eye health. Research shows vitamin A helps protect the retinas from stress and also protects the eyes from developing conditions that can put your sight at risk.12
Jackfruit contains riboflavin and thiamine, which are B vitamins. They help protect the health of the hair, eyes and skin.13 Jackfruit is also high in vitamin D so high, in fact, that one serving will deliver 20 percent of your daily recommended amount of vitamin D.14
Nothing Beats BEETS!
Be a Pumpkin Eater
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Nucific Bio X4 Can This Product Help You Lose Weight And Stay In Shape
Nucific Bio X4 is a dietary supplement specially designed to counteract the effects of unhealthy food and help you lose weight. It works great with a balanced diet and regular exercise. This product contains probiotics and is intended to help you achieve and maintain a healthy digestive system, while at the same time lose weight. Taking Nucific Bio X4 on a daily basis will provide you with an improved and healthy immune system, healthy digestive tract, improved bowel movements, and gas, constipation and diarrhea will be things of the past.
This product contains, among probiotics, Caralluma Fimbriata extract. The extract from this plant is an efficient, natural appetite suppressant, used to aid you in healthy weight loss and eliminate unhealthy eating habits based on stress, depression, anxiety, or nervous states.
Nucific Bio X4 will aid you in your quest for shedding pounds by helping you control your appetite and diminish food cravings. At the same time, this supplement will help you eliminate toxins and waste from the body more efficiently, by providing your gastrointestinal tract with the tools to function perfectly, probiotics. The good bacteria in probiotics will help your digestive system process fats, carbs, and protein faster, transforming them into energy. This product also has powerful antioxidant properties, due to the addition of green tea extract to it proprietary formula.
Nut Butter With No Sugar Added
I am a big fan of taking a tablespoon or two of the natural almond butter with no sugar added, straight out of the jar. I especially enjoy the kind with the oil separated from the nut butter paste which keeps the content nice and moist. Nut butter is a great lean protein, plus some fiber derived from the nut. This is also a great way to get the proteins in as well.
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Frozen Chicken Pot Pie
When made from scratch, chicken pot pie is not especially unhealthy, but when purchased frozen it can be a nutritional nightmare. Dr. Tavel of Indiana University notes that a typical chicken pot pie might contains 22 grams of saturated fat “and possess ‘only’ 1,040 calories.” Chicken pot pie is easy to make from scratch, if you’d like to stay away from the frozen, processed kind.
Dietitian Amylee Amos Talks Alzheimers Diet Apoe 4 + The Bredesen Protocol
Were talking to brain health expert Amylee Amos MS, RDN about The Bredesen Protocol, a clinically-tested Alzheimers diet and how it can potentially slow and even reverse cognitive decline or prevent disease in APOE4 susceptible individuals.
Cognitive decline, or reduced brain functioning, is an unfortunately inevitable outcome of aging. A persons risk of dementia doubles every 5 years, starting at age 65. By 90 years old, about 30% of people will develop the disease.
Smoking, being a woman, and genetic risk factors, like possessing a gene known as APOE 4, have all shown to increase a persons risk of conditions like Alzheimers and dementia.
As it is Brain Awareness Week, I wanted to take this opportunity to share with you guys some lifestyle habits that support brain health and may reduce your risk of developing these conditions.
On this weeks episode of The Sitch, were talking to registered dietitian nutritionist, Amylee Amos, founder of the Amos Institute, a practice dedicated to helping patients implement strategies to slow and even reverse the symptoms of dementia and Alzheimers.
Using The Bredesen Protocol, developed by Dr. Dale Bredesen of the Buck Institute for Research on Aging, Amylee helps her clients adopt dietary and lifestyle habits that have been clinically shown to benefit Alzheimers patients.
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Recommended Healthy Foods For The Nucific Diet
Heres a quick, easy guide to the foods that Dr. Amy Lee recommends as part of the Nucific Diet. These foods have high nutritional value and a generally considered to be good for your health. But making changes to your regular diet as part of any weight loss plan is something important to discuss with your personal doctor.
How Dieting Can Affect Mood
If youre dieting and experiencing some fatigue, youre not alone. Giving up foods you enjoy can make you feel tired, anxious or grumpy, although this is usually temporary. A small study found men and women who were dieting became more preoccupied with thoughts about food, experienced strong urges to eat more frequently and felt less in control of their eating. Unhealthy eating patterns can lead to mood swings due to blood sugar fluctuations and nutritional imbalances. Some of the culprits that cause low energy levels include:
- Skipping meals can lead to low blood sugar, thereby leaving you feeling weak and tired.
- Cutting out entire food groups can deplete you of essential nutrients such as zinc, iron, B and D vitamins, magnesium, and omega-3 fatty acids. Low levels of these nutrients are associated with worsening mood and decreased energy.
- Eating too many refined carbohydrates can cause blood sugar to rise and fall rapidly, resulting in low energy and irritability.
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Did You Know That What You Eat For Breakfast Sets The Tone For Your Body For The Rest Of The Day A Special Message From Easy Health Options
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|Dear -,Please find below a special message from my friend Dr. Amy Lee. She has some important information to share with you.Sincerely,Margaret CantwellManaging Editor, Easy Health Options®
|Did you know that what you eat for breakfast, sets the tone for your body for the rest of the day? The common belief is the timing of when you eat in the morning is everything when it comes to maintaining a healthy weight, however, this is simply not true. It’s important to understand that the type of food you eat in the morning is what allows you to have more energy, sharper focus, healthier weight, smoother skin, and better digestion.And what’s really shocking is that Americans are learning what they thought was a “healthy breakfast”, is actually leading to their poor digestion and weight gain.P.S. If you are like most Americans, there is one food in particular that you will be absolutely stunned to find out is causing far more harm to your body than good, so click here now to see for yourself.