Drinks for Dieters

 

4 oz. Chardonnay – 90 Calories

4 oz Dry Champagne – 105 Calories

6 oz. Rum and Diet Coke – 65 Calories (1 oz. Rum, 5 oz. Diet Coke) 

6 oz. Vodka and Soda – 65 Calories (1 oz. Vodka, 5 oz. Soda Water)

10 oz. Bloody Mary – 180 Calories (2 oz. Vodka, 8 oz. tomato juice, Dash of Tabasco and pepper)

7.5 oz. Gin & Diet Tonic – 115 Calories
  (1.5 oz. Gin, 6 oz. Diet Tonic)

12 oz. Guinness Draught – 126 Calories

12 oz. Bud Light – 110 Calories

4 oz. Cabernet Sauvignon – 90 Calories





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• How to Increase your Metabolism

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Are you getting enough sleep?

We all need our beauty sleep. So how much sleep do we really need?

According to sleep experts you’re getting the right amount when you are able to get up easily, stay alert throughout the day and then go to sleep easily at night. The right amount of sleep can vary from person to person, says psychologist Dr. Joseph De Koninck, president of the Canadian Sleep Society. “It’s a bit like your height or the size of your nose, it’s something that is most likely genetically determined.” Everyone is different – some people feel rested after 4 hours while others may need 10 to feel good.

De Koninck also says that if you need an alarm clock to wake you, you probably aren’t getting your ideal amount of sleep. “You’re interrupting your natural sleep needs. So if you require an alarm clock you should go to bed earlier.” Once you adjust the time you go to bed to suit your sleep requirements you may not need an alarm clock to wake you on weekdays.

Here's a trick to find out how much sleep you require to be fully rested:

On a non-work night, go to bed at your regular time and set your alarm as you would for a normal work day. Wake up, turn your alarm off, and go back to sleep. See how many hours you keep sleeping. That is the amount your should add to your regular sleep routine.



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• Do body firming lotions work?

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How often should you weigh yourself?

Many popular weight loss plans, such as Weight Watchers, do not recommend weighing yourself daily. Instead, they recommend stepping on the scales once per week or even less frequently.

Our weight fluctuates somewhat from day-to-day, and daily weighing can lead to discouragement and potential diet sabotage if you see a higher number on the scale than you saw the day before. Most diet experts believe that a once-weekly or even monthly weigh-in is a more accurate reflection of weight control progress.

But a group of doctors who studied obese and overweight adults who were trying to lose weight as well as overweight adults who were trying to prevent weight gain found that those who weighed themselves more often lost more weight and prevented more weight gain over two years than those who weighed themselves less frequently. Contrary to the advice given in many popular weight loss regimens, this study suggests that at least some people can benefit from the accountability brought on by daily weigh-ins. Potential advantages of daily weighing include recognition of slow patterns of weight gain that may not be immediately apparent and the chance to modify lifestyle habits before the total weight gain becomes extreme and difficult to control.

The personality of the individual dieter likely plays a role in deciding how often to weigh oneself. If you're easily discouraged, daily weighing might cause you to give up your attempts if you don't see rapid progress. On the other hand, if you crave control and feedback, daily weighing might satisfy more of your needs and fuel your motivation.

Whatever weigh-in frequency you choose, keep these tips in mind when stepping on the scale:

1. Weighing yourself first thing in the morning is usually best. Because of variations in food and fluid consumption, we often "gain" different amounts of weight throughout the day.

2. If you're weighing frequently, remember that daily fluctuations in weight are common. Just because you're heavier today than yesterday doesn't mean your weight control program isn't working. Don't become a slave to the numbers.
3. Monthly variations in weight are also common in menstruating women.

4. "Plateaus" in weight loss aren't necessarily bad. If you're exercising a lot, your weight may remain constant for a time even though you're still decreasing your body fat content and getting healthier.

5. Finally, cues other than the numbers on the scale are equally important. How do you feel? Are your clothes getting looser or tighter? Do you feel stronger, healthier, leaner? Your own perceptions can be the most valuable tools to help you track your weight control progress.

Source: MediceNet.com

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How many calories in Sushi??

We are all dying to know....

Based on eating a FULL ROLL, here is the calorie & fat info:

Avocado Roll

• Calories: 140
• Fat: 5.7 g

California Roll

• Calories: 255
• Fat: 7.0g

Kappa Maki (cucumber roll)

• Calories: 136
• Fat: 0.0 g

Spicy Tuna Roll

• Calories: 290
• Fat: 11.0 g

Shrimp Tempura Roll

• Calories: 508
• Fat: 21.0 g

Salmon & Avocado Roll

• Calories: 304
• Fat: 8.7 g

Tuna (Maguro) Roll

• Calories: 184
• Fat: 2.0 g

Eel (Unagi) and Avocado Roll

• Calories: 372
• Fat: 17.0 g

Endame (1/2 cup)

• Calories: 100
• Fat: 3g

Miso Soup (no tofu)

• Calories: 40
• Fat: 1.3g

Seaweed Salad (2oz)

• Calories: 70
• Fat: 4.0 g

Wasabi

• Calories: almost none, and no fat
  

Rice (1 cup)

• Calories: 240
• Fat: 0.4

Source: http://www.sushifaq.com/sushi-calories.htm

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Spices that Help your Diet

Cayenne Pepper: This is one of the time-tested ingredients also used in the past centuries to lose some extra-pounds. The best asset of this spice is indeed its ability to boost our metabolism and burn the excessive fat. This way the free agents will leave the body and won't sabotage our diet.

Studies also demonstrated that the main area it targets is the abs, therefore nutritionists use it with great confidence. Consume them in the form of pills or added to various foods. Cut back on calories with a similar easy-to-handle trick.


Ginseng: Despite it's caffeine-like qualities Ginseng still manages to lead the top of weight loss spices. As a natural supplement it can be used in the form of pills as well as naturally.

Scientists demonstrated the beneficial effect of this spice or rather herb when consumed during a slimming project. The pharmacy as well as green stores are flooded with various supplements that contain a large amount of ginseng. Ask the help of professionals to include this ingredient in your nutrition.


Cinnamon: Specialists claim that cinnamon has a great effect on burning belly fat. In order to have a toned abs make sure you consume foods that contain Cinnamon as a chief ingredients. Whether you sprinkle it on the healthy treats or take some supplements that point is to have it in your daily or weekly menu.

The various studies proved that cinnamon has the ability to reduce your glucose level. This factor can contribute to the loss of extra-pounds on the level of the belly as the main body area that is mostly affected by the imbalances of insulin level.



Cumin: Similarly to Cayenne Pepper, cumin can also increase the functioning of the metabolism. Being one of the main spices of Mediterranean cuisine it can be added to chili as well as other dishes.

One of the main assets of this ingredient is undoubtedly its ability to burn calories by increasing the heart level as well as the blood flow in our body.


Turmeric Powder: The discovery of the turmeric's miraculous effects date back to earlier decades. India is one of the great fans of turmeric used in various traditional meals.

However the main advantage of this spice lies in its ability to eliminate the main harmful toxins from the liver. Those who are willing to polish their silhouette should look for various turmeric supplements as well as natural recipes that use this fabulous ingredients.




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Make Chocolate a Healthy Indulgence

Don't feel so guilty next time you dig deep into the M&M bowl. Chocolate isn't all bad for you.

Heart helper
Chocolate martini, anyone? A study in the Journal of Nutrition found that people who ate dark chocolate had less of a protein that indicates inflammation, which can lead to a heart attack. Plus, alcohol boosts HDL (good) cholesterol.


Mood booster
There’s a good reason we crave chocolate when we’re down. Its tryptophan ups mood-lifting serotonin in the brain, says Leah Sherman, a naturopathic physician in Portland, Oregon. One study found that even the taste, texture, and smell make us happy.


Skin soother
For a spa treat, try this bath from Lauren Cox’s Eco Beauty: Combine 2 cups chocolate milk, 2 tablespoons mild liquid soap, and 1 tablespoon honey; pour mixture into the bathtub. The chocolate milk’s lactic acid and antioxidants smooth and soften your skin.

Cravings buster
University of Copenhagen researchers found that subjects felt fuller and craved fewer sweet, salty, and fatty foods when they snacked on chocolate (yes!). Be sure to choose dark chocolate: Its low glycemic index steadies blood sugar levels, cutting cravings.

Source: Health Magazine


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How to Increase your Metabolism

If you're trying to lose weight, increasing your metabolism can enable you to lose more weight without cutting more calories. The first commercialism surrounding "metabolism-enhancing products" has made it difficult to separate fact from fiction (or advertising), but here you can find a few research-based suggestions.

1. Understand what metabolism is. In the simplest terms, metabolism is the rate at which your body burns calories. Very few people have a fast metabolism, and overweight individuals generally have slow metabolisms because their fat cells are consuming energy. However, a faster metabolism will enable you to lose more weight than your friend, even if you both have the same activity level, diet, and weight.

2. Determine what is influencing your metabolism. There are some factors that you can change, and some factors that you can't.

• Age - metabolism decreases five percent per decade after age 40
• Sex - men generally burn calories more quickly than women because they have more muscle tissue
• Heredity - you can inherit your metabolic rate from previous generations
• Thyroid disorder - hypothyroidism (underactive thyroid gland) and hyperthyroidism (overactive thyroid gland) can slow down or speed up metabolism, but only 3 and .3 percent of the population have hypo- and hyperthyroidism.

3. Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation). There are also calculators online that can do this for you:

• RMR = 9.99w + 6.25s - 4.92a + 166g-161
• w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
• s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
• a = age in years
• g = gender = 1 for males, 0 for females

4. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:

• RMR x 1.15
• E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300
  To lose weight safely, do not exceed your maintenance intake or have a caloric intake lower than your calculated RMR.
• Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).

5. Eat small, frequent meals. Extending the time between meals makes your body go into "starvation mode," which decreases your metabolism as a means to conserve energy and prevent starvation. Skipping meals does not help you cut calories or lose weight; in fact, people generally eat less overall when they eat small, frequent meals. In addition to having four to six small meals per day eating healthy snacks will also increase metabolism.

6. Drink water. As with food, depriving your body of water can encourage it to "hoard" rather than "burn". More than ninety percent of the chemical reactions in your body occur in water, so make sure you drink an appropriate amount of water.

7.Boost metabolism temporarily with aerobic exercise. Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately thirty minutes.

8. Boost metabolism in the long run with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate (RMR) will be. Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.

**Source: http://www.wikihow.com


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Diet Secret #11: Complexity matters.

Cognitive scientists from Indiana University compared the dieting behavior of women following two radically different diet plans and found that the more complicated people thought their diet plan was, the sooner they were likely to drop it.

"For people on a more complex diet that involves keeping track of quantities and items eaten, their subjective impression of the difficulty of the diet can lead them to give up on it," reported Peter Todd, professor in IU's Department of Psychological and Brain Sciences.

FACT: The longer you can adhere to your diet plan, the more successful you will be long-term with their weight loss maintenance. The more like rocket science one's diet plan feels, the less likely that long-term adherence and maintenance is to succeed.

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How to Prevent from Getting a Cold

Exercise regularly. 30 minutes of moderate exercise, such as walking, helps boost your metabolism and your body's ability to fight disease.

Take a high quality vitamin and mineral supplement daily. Most of us don't eat all the fresh fruits and vegetables we need for optimal nutrition. Today, foods come from farther away than the local farmer's field and lose nutritional value during transport and processing. So take a daily multivitamin to bridge the nutrition gap.

Get plenty of restful sleep. Your body recharges itself at night. Inadequate sleep patterns have been linked to high blood pressure and obesity.

Drink water every day. Staying hydrated is essential to your health. Water helps your body assimilate nutrients and convert food into energy. Water also helps flush out impurities of your body.


Eat a healthy, balanced diet. Include protein to protect and build your lean muscle mass and plenty of healthy carbohydrates from fresh fruits and vegetables. A healthy body starts on the inside with proper nutrition. Avoid white refined sugar and food high in sugar content as sugar makes your immune system sluggish.

Protect your eyes. The eyes easily absorb viral particles, if someone with a cold/flu sneezes in your face, more likely than not you will come down with the disease. Wearing of glasses (prescription or sun glasses) greatly reduces this occurrence. Or simply close/squint your eyes when on crowded locations during colds/flu season to minimize the surface area.


Wash your hands frequently or use a liquid hand sanitizer. It's easy to pick up germs from door handles, grocery shopping carts and other articles used by large numbers of people.


Reduce Stress and Think Positively. Your mental state has more of an impact on your body's immune system than many people realize. Mental states such as pessimism or depression directly effects the hormones released into our bodies. These chemicals (eg. cortisol) also directly depresses the immune system. Being optimistic, happy with life and generally easy going is part of being healthy.


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Diet Secret #10: Keep a journal.

So you might have fallen off the wagon for Thanksgiving, and maybe all the way through the December holidays. Take a week and keep a journal. Write down when, what, and how much you eat. Also make sure you measure. It will help you get back on track and understand where you need to cut back on your cravings. Anytime you need a reality check or you feel out of control, go back to keeping the diary.

A study published in the journal Health Psychology found that weight controllers who were most meticulous about writing down what they ate lost on average a half pound per week, even during the holidays.

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• Diet Secret #4: The weak go hungry. part 2
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Diet Secret #9: Your stomach can be fooled.

"The volume and weight of food affect how satisfying it is and how much you eat of it," says Robert H. Eckel, M.D., vice-chairman of the nutrition committee of the American Heart Association.

You can fill your stomach with fewer calories if you load up with water and fiber - two things your body doesn't metabolize (meaning they don't contribute calories). A bowl of chicken soup, for example, will probably leave you feeling more satiated than a piece of chicken; a side of p #8eas is more filling than a slice of white bread. Note: The fiber should come from food - vegetables, fruit, legumes, and whole grains - not powder or pills.


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Diet Secret #8: A blowout won't bust your diet.

It's the number of calories you have for the week, not at one meal, that affects your weight, says Olympic coach Richard Brown, Ph.D., author of the 10-Minute LEAP: Lifetime Exercise Adherence Plan.

That's why you don't have to give up dining out. If you're planning on splurging at the hot new restaurant in town, eat lighter during the day or sometime during the week.

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Diet Secret #7: Rely on the 3 hour rule.

If you're tempted to munch within three hours of your last meal, you're probably feeling stress or boredom, not real hunger. (Thirst can also mask itself as hunger; drink a glass of water before you eat.)

Try to pinpoint what's bothering you and fix it if you can. If you can't, divert your temptation to eat - call a friend, organize your sock drawer, or read a book. Better yet, take a walk.


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Diet Secret #6: The sleepy overeat.

People who don't get enough shut-eye are more likely to consume high-sugar, high-fat foods and drinks, says sleep researcher James Horne, author of Why We Sleep.

It's theorized that when you aren't able to energize yourself with rest, you turn to quick-energy (read: high-calorie) food. So the next time you're up late finishing a work project, getting less than the recommended eight to nine hours, make sure you reach for sugar-free gum, water, or something that will fill you up without filling you out.

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Diet Secret #5: The hungry hoard fat.

You should slash no more than 250 calories a day - the amount in two slices of bread and a piece of cheese. Why? If you underfeed your body, it will start - in a couple of weeks (and certainly by two months) - storing calories as fat.

How low can you go? That depends on your weight, but a woman should absolutely never consume less than 1,200 calories a day, says Ken Goodrick, Ph.D., assistant professor at Baylor College of Medicine in Houston. If you go below the minimum, you probably won't be getting all the nutrients your body needs to stay healthy.

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Diet Secret #4: The weak go hungry.. part 2

Conversely to the previous post, if you replace muscle with fat, you'll probably gain weight, because you'll be using fewer calories than before. This is why high-protein, low-carbohydrate diets may ultimately make you heavier.

When you drastically cut carbs, your body turns to muscle for fuel, which means you lose muscle mass (as well as calcium from your bones). It's better to shoot for a balanced diet of roughly 15-20 percent protein, 55-60 percent carbohydrates, and 20-30 percent fat.


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Diet Secret #3: The weak go hungry.

The less muscle you have, the fewer calories you can eat. That's because muscle burns calories around the clock, says Miriam E. Nelson, Ph.D., author of Strong Women Stay Slim. So, someone who's strong will use up more calories just breathing than someone who's weak. And the more you burn up, the more you can eat without gaining - up to a point, of course.

A study conducted at Tufts University in Boston found that sedentary women who replaced three pounds of fat with muscle by doing weight training two times a week for a year boosted their metabolism by about 15 percent, which translates into a nice 200 to 300 extra calories a day.


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Diet Secret #2: Eat foods you love.

Everyone is hardwired with her own eating inclinations and aversions, from your love of Cheetos to loathing of raw broccoli. If you're trying to override your preferences and force yourself to eat things you don't like, at times that don't feel right to you, you're simply not going to last long on that diet.


"Many women make the mistake of jumping into a diet without taking into account their personal likes and dislikes," says Robert Kushner, M.D., medical director of the Northwestern Memorial Hospital's Wellness Institute in Chicago. You'll have a better shot at sticking to a weight-loss plan if you choose one that matches your eating habits as much as possible and customize it to your quirks (steam that prescribed raw broccoli).

TIP: Try to find a healthy substitute for your unhealthy craving. Frozen yogurt, instead of icecream. Baked cheetos, instead of regular.


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