“The Healthiest Way to Do Intermittent Fasting”

 

These six smart strategies will help you stick to the plan without feeling famished. You've probably been hearing some buzz about intermittent fasting–the weight loss method that alternates fasting days and non-fasting days–especially since there's been more and more research on its potential to help people slim down. For example, in a new study published in JAMA, researchers divided obese men and women into two groups: One followed a traditional calorie-restricted eating plan, and the other group practiced intermittent fasting. After one year, the participants in both groups experienced similar results in terms of total weight loss, blood pressure, heart rate, triglycerides, fasting blood sugar and insulin levels, insulin resistance, and markers for inflammation. The researchers noted, however, that the participants in the intermittent fasting group had a higher dropout rate (38% compared to 29%), which suggests that the eating plan may be less sustainable over time. In my practice I find that the approach isn't for everyone. That said, if you’re interested in trying it—or you’ve already started—here are six strategies I recommend to maximize your results, and help you stick it out.

MAKE EVERY CALORIE COUNT: There isn't one standard protocol for intermittent fasting. But many plans limit total calories to just 500 on fasting days—which is why it's important to make food quality a priority and squeeze the most nutrition possible out of your meals and snacks. That means nixing processed foods, and focusing on fresh, healthy fare. Yes, you can technically afford to eat a 100-calorie snack pack of mini-chocolate chips cookies. But spending those same 100 calories on veggies and an organic egg delivers a broad spectrum of nutrients your body needs for energy, immunity, and digestive health. Bottom line: A calorie isn’t just a calorie, and quality is king.

DON’T FAST ON ACTIVE DAYS: It’s crucial to make sure you’re giving your body enough food to fuel upcoming activities. So, if you’re going to fast Mondays and Wednesdays, don’t put more demands on your body with an intense spin class, or other serious workout. Make fasting days your rest days. Or at the very most, plan to do some stretching or light yoga. In other words, timing matters. Think of your body like a car: You need to fill the gas tank before you go for a long drive, not the next day. The difference between a car and your body, however, is a car with no fuel will stop, while you can push your under-nourished body to keep moving. But slogging through workouts will only wear your body out, and up your risk of injury.

FOCUS ON SATIATING FOODS: Certain foods tend to keep us feeling full longer than others. Generally, satiating nutrients include protein, good fat, and fiber. Think pulses (the umbrella term for beans, lentils, peas, and chickpeas), eggs, poultry and seafood, nuts and seeds, avocado, and extra virgin olive oil. Be sure to eat these foods on fasting days. Yes, a tablespoon of extra virgin olive oil packs 120 calories out of your 500. But using it to sauté or dress veggies will significantly boost how full you feel after a meal–and prevent lingering, gnawing hunger.

UP YOUR VOLUME: Larger portions don’t always mean more calories. It depends on what you’re eating. For example, three cups of popped popcorn (about the size of three baseballs) counts as a serving of whole grain; but it’s a much larger volume than a half cup of brown rice, which also counts as one serving of whole grain. Bonus: You can eat the popcorn one piece at a time, which makes it seem like even more food. Raw veggies are another way to fill up your plate without blowing your calorie budget. One medium zucchini provides just 35 calories. And when shredded with a box grater, it becomes a generously sized “bed” for a serving of protein. Other veggies with low calorie counts per serving–which is one cup, or about the size of a tennis ball–include red bell peppers (45 calories), grape tomatoes and broccoli (30), spinach (7), and white button mushrooms (5). Start to compare the calorie content of foods within the same group that differ in portion size. For example, a dozen steamed or boiled shrimp contains about the same number of calories as a single egg–with significantly more volume and more protein.

USE HERBS AND SPICES GENEROUSLY: Natural seasonings offer several advantages on fasting days. They’re virtually calorie-free, but make meals and snacks more flavorful, aromatic, and visually appealing. They’ve also been shown to boost satiety and rev up metabolism. Plus, they’re chock full of antioxidants and help reduce inflammation in the body, which is tied to healthy metabolism and chronic disease prevention. Simply adding roasted garlic, fresh basil, and a light drizzle of balsamic vinegar can transform a vine-ripened tomato. Rosemary compliments nearly any oven-roasted veggie. And a combo of lime juice, lime zest, and cilantro can jazz up anything from avocado to cauliflower. If you aren’t super familiar with using culinary herbs, there are tons of online resources you can check out for guidance. But I also recommend experimenting on your own—I bet you’ll you have fun discovering some new favorite combinations.

BE MINDFUL: On fasting days make a conscious effort to slow your eating pace. One tool that may help is to listen to a guided meditation once a day, even for just five minutes. Short daily meditations help improve mindfulness and slow your pace overall, including during meals and snacks. Eating slower, taking smaller bites, and removing mealtime distractions (including the TV and phone) have all been shown to boost satiety, and naturally curb calorie intake. This strategy is especially effective for helping you stick to your healthy regime—whether it's intermittent fasting or another balanced plan.

BY: Cynthias Sass, MPH, RD, Health Magazine, Updated August 20, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Kitchen Hacks for Solo Cooks”

MAKE A MUG MEAL: Mug cakes that you can make in just a few minutes in the microwave have been a (delicious) thing for a while. Recently, mug meals have been getting more popular, too. Think risotto, chicken pot pie, fried rice, or even fettuccini alfredo. Simply find a recipe, get a big microwave-safe mug, pile the ingredients inside, and nuke it for a few minutes. And a delicious, piping hot dinner is ready, just like that.

TRY SOUS VIDE: It means “under vacuum,” and the idea is that you vacuum-seal food in a bag and cook it in water in a sous vide machine. The water temperature is low, so this takes a while. But you don’t have to be right there as your food cooks because the machine babysits it for you.

TAP YOUR TOASTER OVEN: Sous vide too trendy for you? A good toaster oven might be more your speed. It can toast, grill, or bake all in one. Want to warm one slice of pizza? The toaster oven keeps it crisper than the microwave. Need to satisfy a chocolate fix and bake just two cookies for dessert? The toaster oven can do that using less energy than a conventional oven. They’re affordable, too.

DOWNSIZE YOUR SHEET PAN: It’s a super-convenient way to cook, loading up a sheet pan with veggies, the protein of your choice, and a drizzle of oil and spices you like. A full sheet pan is probably way too much food for one. So, get some half-sized or quarter-sized sheet pans -- all of the convenience, none of the food waste. Likewise, you might want to choose a smaller skillet to dish up your dinner. 

MEAL DELIVERY KITS: If you don’t have time to cook, meal delivery kits are a convenient option (though not always a budget-friendly one). There are plenty on the market to choose from. You browse the menu, order the number of meals you need, and they arrive on your doorstep, pre-portioned and ready to cook. People rave about the nutrition and convenience, though some say the portions can be small. 

USE ICE CUBE TRAYS AND MUFFIN TINS: These are great tools for making and storing single-serve portions. For example, if you’re making a big batch of marinara, alfredo, or pesto, divide it up into ice cube trays and freeze them. Then the next time you need a single serving of sauce for your pasta, simply pop one out and enjoy. The same can be true for muffin tins. Use them to make mini-quiches or mini-meatloaves, then freeze the individual portions for easy reheating later.

SLICE AND DICE RECIPES: A little simple division can pare down any recipe. For example, you’re craving blueberry muffins, but your recipe makes 12. Reduce each ingredient by half to make 6. It’s the perfect amount to cover breakfasts most of this week. The same is true for, say, curry. If the recipe serves 4, use a quarter of the amount for each ingredient to make a dish for one.

INVEST IN A CSA: A community-supported agriculture (CSA) membership lets you get the freshest fruits and veggies and support local farms. But if a large box of produce is more than you could use before it spoils, ask the CSA if they offer half-boxes. Many do. But if not, consider splitting the subscription with a friend or relative. It’s a great way to enjoy a variety of in-season produce.

HAVE A BACKUP PLAN: You might love taking on a cooking project that takes a while. But there are those nights when you want to get in and get out of the kitchen. Have eggs, tortillas, and salsa? Top the tortillas with scrambled eggs and salsa. Or fancy up some toast: Top it with peanut butter, bananas, and chia seeds; or smoked salmon and cream cheese; or ricotta with sliced pears.

MASON JARS: Glass mason jars are simple ways to tote single-serving salads to work or school for an easy, nutritious meal. The trick is to layer the ingredients, so nothing gets soggy or squished. Put the dressing on the bottom, then add sturdy fruits and veggies, like apples or celery. On top of that, layer on nuts or another protein you like, then finish by piling on the greens. When you’re ready to eat, simply shake or dump into a bowl and enjoy.

YOUR FREEZER IS YOUR FRIEND: Whether you cook for one all the time or you’re temporarily solo, you’ll need less of each ingredient, but you can’t always buy them in little bits. This is where your freezer comes in. Pre-portion proteins such as chicken breasts or bacon slices in freezer storage bags and freeze them. Do the same with chopped veggies, cookie dough, lasagna, or soup. 

REMIX THE REMAINS: Eating the same dinner two or three nights in a row can get boring. But turning leftovers into a totally new meal reduces food waste and saves money. Think about what would be delicious. If you grilled extra steak for yesterday’s steak dinner, slice it up and add to a panini or quesadilla today. If you have scraps of cheese and tomato sauce from last night’s spaghetti, use your waffle maker to turn them into savory pizza waffles. 

MEDICALLY REVIEWED BY: Christine Mikstas, RD, LD , WebMD, on December 19, 2019

SOURCES:

The New York Times: “The Joy of Cooking for One.”
Gimme Some Oven: “10 Tips on Cooking for One.”
Tasty: “19 Easy Single-Person Cooking Ideas That Won’t Waste Food or Get Boring,”  “21 Ideas for Energy-Boosting Breakfast Toasts.”

Bon Appetit: “So, What Is Sous Vide, Anyway?”
Delish: “62 Crazy New Recipes for Your Muffin Tin.”

Epicurious: “The Difference Between Half Sheet Pans, Quarter Sheet Pans, Cookie Sheets … and Why You Should Care.”
She Knows: “23 Delicious Microwaveable Meal-in-a-Mug Recipes.”
Taste of Home: “Waffle-Iron Pizzas.”
Massachusetts Department of Agriculture Resources: “Community Supported Agriculture (CSA) Farms.”

Dave Ramsey: “Are Meal Kit Delivery Services Budget Friendly?”
Huffington Post: “Freshly Review: Is The Prepared Meal Delivery Service Worth It?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“15 Surprisingly Healthy Foods”

 

PASTA: A healthy diet doesn’t have to be boring. Some foods that may seem like guilty pleasures can be good for you. What matters is how you prepare them and how often they’re on your table. Take pasta: It’s low in fat and salt and keeps you satisfied longer, so you’re less likely to snack or overeat. But watch what you put on it. If you cover it in a rich alfredo sauce, you can boost the fat and salt. Try some whole-grain pasta with olive oil and a bit of Parmesan instead.

RED MEAT: It has to be the right kind: We’re not talking prime rib or greasy hamburgers. Lean red meat – when you’ve trimmed off all the fat you can see -- is a great source of protein, omega-3 fatty acids, vitamin B12, niacin, zinc, and iron. And in small portions, it’s been shown to lower LDL, the "bad" cholesterol.

POPCORN: Junk food, right? Not so much. It’s a whole grain that’s loaded with fiber, which helps fill you up and keeps you regular. It also has vitamin B, manganese, and magnesium, as well as antioxidants, which may protect you against disease and cell damage. The key to keeping it healthy is to go easy on the salt and butter.

HONEY: This natural sweetener is full of antioxidants that can protect your cells and be good for inflammation. It also can help with the mix of bacteria in your gut, which is important for digestion and getting nutrients from food.

PEANUT BUTTER: Yes, it has quite a bit of fat. But it’s mostly the unsaturated kind, which isn't bad for you. Studies have shown that people who eat nuts or peanut butter regularly are less likely to get heart disease or type 2 diabetes than people who rarely eat them. It’s also a good source of something many Americans need more of, potassium. To make the most of it, go the unsalted route.

CHOCOLATE: It’s all about the flavonoids, which may help protect you from cell damage. They also may lower your blood pressure, improve blood flow to your brain and heart, and make you less likely to have certain kinds of heart disease. Dark chocolate is best because it has the most cocoa -- where the flavonoids live -- and the least sugar. But you can have too much of a good thing, so just eat a little bit.

EGGS: They give you a full range of B vitamins and amino acids, which are the building blocks of protein. They also have some nutrients that aren't in a lot of foods, like vitamin D and selenium. And eggs make you feel full for a while, which makes them such a great way to start the day.

DARK MEAT CHICKEN: It has more saturated fat than white meat, but it’s far richer in minerals like iron, zinc, and selenium, as well as vitamins A, B, and K. It’s also high in taurine, which breaks down fat and helps with inflammation and blood pressure.

POTATO SALAD: Cooled potatoes have something called “resistant starch,” which acts like fiber and can help keep you regular and your gut healthy. But hot or cold, potatoes have lots of nutrients, like potassium and magnesium. Look for low-fat, low-calorie mayonnaise to dress the salad.

COFFEE: Doctors used to warn people off coffee if they were at risk for heart disease or a stroke. But research now shows that even heavy coffee drinking doesn’t raise your chances of those. And having three to five cups a day might even lower them. But too much joe can make you jittery and do a number on your stomach. Also, watch the cream and sugar.

ALCOHOL: Happy hour can be good for you. Research shows that moderate drinking -- one a day for women and two for men -- may help protect you from heart disease, kidney stones, gallstones, and type 2 diabetes. But don’t get carried away. Too much alcohol can have the opposite effect.

FROZEN VEGETABLES: Turns out, frozen vegetables have the same health benefits as fresh -- even more in some cases because they’re picked and frozen at their nutritional best. Stock your freezer, and they’ll be there whenever you need them.

FRENCH BRIE: As part of a balanced diet, full-fat dairy foods, like brie, yogurt, and whole milk, aren’t likely to raise your risk of obesity, heart disease, stroke, or diabetes. But the calories can add up, which is where the “balanced” part comes in. 

PORK: If you’re trying to lose weight, lean pork tenderloin might be the secret weapon you’ve been looking for. Having it as part of your regular diet instead of beef and chicken may help you lose weight and body fat, and make your waist smaller, too.

AVOCADO: Not all fat is bad. The kind in avocados is linked to a healthy heart and good cholesterol levels. And adding them to your regular diet may help with belly fat and protect your eyes and skin.

MEDICALLY REVIEWED BY: Kathleen M. Zelman, MPH, RD, LD, WebMD, on November 11, 2020

SOURCES:

American Diabetes Association: “Moderate Alcohol Consumption Lowers the Risk of Type 2 Diabetes.”

Annals of Medicine: “The role of potatoes and potato components in cardiometabolic health: A review.”

Asia Pacific Journal of Clinical Nutrition: “Lean meat and heart health.”

Circulation: “Long-Term Coffee Consumption and Risk of Cardiovascular Disease.”

Cleveland Clinic: “Heart Health Benefits of Chocolate.”

Clinical Journal of the American Society of Nephrology: “Soda and Other Beverages and the Risk of Kidney Stones.”

European Journal of Nutrition: “The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease.”

Fisher Center for Alzheimer’s Research Foundation: “Moderate Drinking Can Reduce Alzheimer’s Risk.”

National Institutes of Health: “Honey - A Novel Antidiabetic Agent,” “Traditional and Modern Uses of Natural Honey in Human Diseases: A Review,” “Hass Avocado Composition and Potential Health Effects,” “Effects of Eating Fresh Lean Pork on Cardiometabolic Health Parameters,” “Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage,” “Resistant starch: promise for improving human health,” “White Potatoes, Human Health, and Dietary Guidance.”

Organic Health: “Health Benefits of Popcorn.”

Live Science: “Eggs: Health Benefits & Nutrition Facts,” “Dark Meat Can Be Heart Healthy, Study Shows,” “The Dish on Pasta: Maligned Food Actually a Healthy Carb.”

Harvard Health Publications: “Alcohol: Balancing Risks and Benefits,” “Shifting the Balance of Sodium and Potassium in Your Diet,” “Ask the doctor: Why is peanut butter ‘healthy’ if it has saturated fat?” “Health Risks and Disease Related to Salt and Sodium.”

United States Department of Agriculture Agricultural Research Service.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Secret Tricks for Eating Your Way to a Flatter Stomach”

 

Start with a realistic picture of what you're eating now, then make these tweaks.

The secret to eating your way to a flatter stomach isn't a trick at all. There's no sleight-of-hand, no magic involved although many believe there must be some secret formula that no one has thought of until now. Why do we want tricks? Because losing weight is really hard. And most people don't like to do things that are really hard. So, we're always searching for that easy path to thin. And when we see someone who has lost a ton of weight, we have to know: How did you do it? Please, let us in on the secret! Well, if you analyzed how most people behaved over the months it took them to slim down, you'd probably notice some variations of a recurring practice: they removed or reduced certain foods and drinks from their diets and replaced them with other foods and drinks. Most often, calorie-dense processed foods get the boot and are replaced by, you guessed it, whole foods, mostly vegetables and some fruits, whole grains, and lean proteins. Not much of a secret right? Yes, but that's the big secret no one wants to accept: Losing weight and flattening your stomach is best achieved by making your diet of 75% to 80% whole and minimally processed foods. Do that and you'll likely burn more calories than you're swallowing—and you'll flatten your belly. It's simple math, but not so simple to execute because we are human, and pizza tastes amazing. For some guidance on exactly how to accomplish this goal of reducing processed foods and consuming more weight-loss-friendly foods, we asked nutritionists for their best "belly-flattening" tips. 

 

EAT VITAMIN B’S TO BANISH BELLY FAT: Psychological stress can turn into belly fat. When you are highly stressed, your body produces more of the hormone cortisol. "While cortisol is great for times of fight or flight, overproduction can cause elevations of cortisol and some research shows it could cause fat deposits into the abdomen," says registered dietitian nutritionist Jeanette Kimszal, RDN, founder of Root Nutrition. Stress also depletes vitamins B1, B2, B3, B6, and B12, all of which help maintain a healthy nervous system and also fight belly fat. Studies indicate that B vitamins found in dark leafy greens, avocados, sunflower seeds, almonds, broccoli, beans, lentils, and citrus fruits are needed calming stress, she says.

 

FILL UP ON FIBER: The most important type of fat to get rid of is visceral, or belly, fat. "It's the abdominal fat that's intertwined around the organs and has been linked to metabolic syndrome, type 2 diabetes, and cardiovascular disease," says registered dietitian nutritionist Nicole Stefanow, MS, RDN. Eating more fiber is an effective way to fight that hard-to-lose belly fat. Make sure some of that fiber is the soluble kind that can be dissolved in water. "It acts as a prebiotic that is fermented by your healthy gut bacteria to create Short Chain Fatty Acids (SCFAs), which research has linked to decreased visceral fat and adiposity," she says. So, if you are looking for a diet that helps flatten your belly, choose foods that are high in sources of soluble fiber like beans and legumes, oats, and barley, and cruciferous vegetables like broccoli and Brussels sprouts. 

SPRINKLE ON SPICES: Simply flavoring your food with spices can help you trim belly fat. "Turmeric, fenugreek, ginger, nutmeg, sage, thyme, cinnamon, curry leaf, and chili pepper spices like cayenne, paprika, red pepper, and chili powder lower blood sugar levels by improving your body's response to insulin," says Melina B. Jampolis, MD, a board-certified physician nutrition specialist and author of Spice Up, Slim Down: A Guide to Using Herbs and Spices to Live a Longer, Healthier, and More Vibrant Life. She also recommends: Cumin: "In one study overweight and obese women were divided into two groups, both decreasing their daily calories to 500," she says. "One group ate a little less than a teaspoon of cumin every day in their yogurt, and after three months, they lost three more pounds than those who didn't eat cumin." Saffron: Research suggests it may help people control excess snacking and help diabetics reduce belly fat. Cardamom: This highly fragrant herb "may help counter the effects of eating too many carbohydrates," says Jampolis. "In one study overweight subjects who took cardamom gained less belly fat and avoided increases in their blood sugar, cholesterol, and inflammation levels," she says.

 

BREAK UP WITH SWEETENED BEVERAGES: As we alluded to earlier, one of the best moves you can make to significantly reduce your belly size is to stop drinking sugar-sweetened beverages (SSBs) like soda, juices and fruit punch, and sweet iced tea. "Sweet drinks are silent killers that cause weight gain, especially the more dangerous belly fat, while putting you at higher risk of heart disease, diabetes, fatty liver disease, stroke, and Alzheimer's disease," says Dr. Jampolis. She recommends replacing SSBs with water or green tea. "Studies have shown that a type of antioxidant found in green tea called EGCG (epigallocatechin-3-gallate) can aid in fat-burning during exercise, improve the body's response to insulin and reduce belly fat," says Jampolis. 

 

SLOW DOWN YOUR EATING: Even eating healthy whole foods can push out your belly with gas if you eat too quickly and don't watch your portion sizes, says Trista Best, MPH, LD, a registered dietitian at Balance One Supplements. When you scarf down food fast, you end up swallowing more air, which leads to bloating. Inflammatory foods like gluten or dairy products or even high fiber meals can exacerbate bloating and gas especially when the necessary enzymes are not present in the gut for adequate digestion. "Slowly integrating cruciferous vegetables and fiber-rich foods is a good way to prevent gas," she says. 

EAT LIKE A GREEK: Kristin Kirkpatrick, RDN, a dietitian at the Cleveland Clinic Wellness Institute, says the best way to "clean up your diet," is to build 90% of your food choices around the Mediterranean diet way of eating. Based on the traditional diet of long-living people in the countries that border the Mediterranean Sea, this diet style focuses on plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, and spices, plus fatty fish, and poultry in moderation. Olive oil is the main fat. "If I feel a client needs a little bit more of intensive intervention, I'll work with a Mediterranean protocol that is a little bit lower in carbs, which means a little less grains, beans, and legumes," says the host of the PBS show The New Rules of Food with Kristin Kirkpatrick. 

STOP BEFORE YOU'RE STUFFED: For many people, the cue to stop eating is a clean plate, a feeling of fullness, or unbuttoning the top of the jeans. Stopping before you feel full is a simple strategy that cuts calories and can help you lose weight. "Look at food as fuel," advises Kirkpatrick. "Eating to fullness means you're over-fueling your body." Instead, stop eating when you are no longer hungry. "It can feel empowering to push your plate away before reaching that feeling of belly fullness." 

COMBINE A WHOLE FOODS DIET WITH RESISTANCE EXERCISE: It's not a trick but it works like magic. "If you stick to whole foods, avoid grains, sugar and dairy, add in a regular resistance routine, and have a little patience, losing lower abdominal fat will come," says nutritionist Jay Cowin, NNCP, RNT, director of formulations for Asystem. "The right fuels at the right time coupled with resistance routines (plus a little cardio) can have amazing effects on body composition." 

TRY INTERMITTENT FASTING: Limiting your window of time for eating can help stoke your body's ability to incinerate fat. That's the premise behind intermittent fasting. "When we sleep, we are fat-burning machines, and this spills over when we wake up; if we continue that fast for a few hours after we rise, we can utilize that ability to burn more belly fat," says Cowin. Extending that non-eating window to 11 or noon gives you roughly 16 hours of uninterrupted calorie burn. "Once we put carbs/sugar into our mouths our metabolism really slows down and we store the unburned calories," Cowin says. "The right fuels at the right time coupled with resistance exercise (plus a little cardio) can have amazing effects on body composition." 

SWITCH DINNER OUT TO LUNCH OUT: The friends we hang with play a big part in why and how we eat. Out to dinner, they may order extra appetizers, bread, desserts for the table, or another round of drinks, making it hard for you to stay focused on eating healthy. You don't want to stop dining with friends, so what can you do? "One tip is to meet for lunch rather than dinner," suggests weight-loss expert Ilana Muhlstein, MS, RDN, author of You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate – and You Can Too! "Lunches can be simpler to navigate, especially when it comes to skipping the dessert course and alcoholic drinks." And here's a way to prep for lunch that'll reduce the number of calories you consume: Have a low-cal pre-lunch snack or appetizer. A study in the journal Appetite found that eating an apple or ordering a clear soup before a restaurant meal can lower the total calories intake of the meal by 20%.

 

EAT FLAT-BELLY FOODS: "Eating for a flatter stomach should be about maintaining a calorie deficit (meaning consume fewer calories than you burn) by including low-calorie density, high-volume foods that keep you feeling full but do not cost a lot of calories," says National Academy of Sports Medicine Certified Nutrition Coach Karisa Karmali, founder of Self-Love and Fitness. That means eating what she calls "flat-belly foods" containing lots of water and fiber and foods high in protein. "Proteins (like lean chicken breast, fish, beans and whey protein smoothies) build muscle and raises your metabolic rate."  

BY: Jeff Csatari, Eat This Not That, SEPTEMBER 13, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of Eat This, Not That and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on Eat This, Not That and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on Eat This, Not That and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Eat This, Not That and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Eat This, Not That, Eat This, Not That employees, others appearing on the Site at the invitation of Eat This, Not That, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Are These Foods Good for You…or Not?”

 

EGGS: Eggs have lots of protein and other good-for-you nutrients. But what about all that cholesterol? A single egg has more than 400 milligrams. Even so, there’s little evidence that eating eggs ups your risk for heart disease or stroke. One egg a day is probably OK. Just pay attention to the amount of saturated and trans fats you eat. That’s what raises cholesterol. 

COFFEE: Many people like to jumpstart the day with a fresh cup of coffee. It doesn’t raise your risk of cancer or heart disease (but research shows unfiltered, or French press, coffee may raise cholesterol). It might even have benefits, like curbing your appetite and lowering the risk of certain conditions, including Parkinson’s disease and gallstones. Up to five cups of coffee a day is OK if the caffeine doesn’t bother you, you’re not pregnant, and you're not loading it with cream, sugar, or syrups.  

CHOCOLATE: Is that milk chocolate candy bar good for you? No. But dark chocolate is a little better. It has antioxidants. And there’s evidence it can help with heart health, diabetes, brain function, and more. But be sure to read the label. These benefits don’t apply unless the chocolate is at least 70% cacao.

RED WINE: Red wine contains heart-healthy resveratrol. So do grapes, apples, raspberries, and other fruits. But the amount of resveratrol you get from the occasional or even daily glass of wine isn’t enough to make any real difference to your health. It’s fine to drink red wine in moderation if you enjoy it. But if you don’t already, there’s no need to start. Keep in mind that drinking too much alcohol, even red wine, isn’t healthy.

RED MEAT:  A small steak has more than 40 grams of protein along with nutrients like calcium, iron, magnesium, and vitamin B12. But it also has a good bit of saturated fat and cholesterol. There’s evidence that red meat comes with a greater risk for stroke, heart disease, and some cancers. Processed meats like sausage, bacon, and salami are especially unhealthy. Limit red meat to about 12 to 18 ounces per week. Choose leaner cuts and avoid processed versions.

BREAD: The whole grains in bread can be a good source of nutrition and fiber. They also lower your risk of heart disease, cancer, diabetes, and other conditions. But most packaged breads don’t have much, if any. One clue the grains are refined and not whole is if the package says “enriched.” Experts recommend that at least half the grains you eat come from whole grains.

SALAD: It’s best to choose dark leafy greens over iceberg lettuce. Avoid things like croutons or wonton strips. Dress your salad with vinegar (or lemon juice) and heart-healthy olive oil instead of high-fat ranch or other creamy condiments.

POTATOES: They don’t seem like health food. But potatoes are actually a good source of low-fat carbohydrate energy with some protein. They have plenty of vitamins including vitamin C and potassium. And the skin is a great source of fiber. Sweet potatoes are even better with four times your daily vitamin A. But watch how you cook and top them. A baked or roasted potato is a better choice than fries.

PROTEIN BARS: They’re a good source of protein. But beware of added sugar, salt, and fat. Processed and packaged foods generally aren’t as good for you as whole foods. If you eat well for the most part, chances are you don’t really need the extra protein. Read the label to help you decide if your bar is truly healthy. If you’re not sure, try a handful of nuts instead.

ORANGE JUICE: Orange juice has lots of vitamin C and potassium. Some orange juices also have added calcium. But fruit juices can have as much sugar as soda. It’s OK to drink them in moderation. But it’s even better to eat whole fruits, which have the fiber that’s missing in juice. Eat an orange or blend one into a smoothie instead.

REVIEWED BY: Michael W. Smith, MD, WebMD on March 24, 2021

SOURCES:

American Heart Association: “Are eggs good for you or not?”

Public Health Nutrition: “The effect of egg consumption on cardiometabolic health outcomes: an umbrella review,” “Findings from What We Eat in America, National Health and Nutrition Examination Survey 2011-2014 support salad consumption as an

effective strategy for improving adherence to dietary recommendations.”

Harvard Health: “Are eggs risky for heart health?” "Are protein bars really just candy bars in disguise?” “Pressed coffee is going mainstream — but should you drink it?”

USDA Food Data Central: “Eggs, Grade A, Large, egg whole,” “Beef steak, braised, NS as to fat eaten,” “Potatoes, raw, skin,” “Protein Bar,” “Orange Juice.”

Cleveland Clinic: “Why You Should No Longer Worry About Cholesterol in Food,” “8 Steps to Make The Healthiest, Most Delicious Salads Ever,” “White Potatoes vs. Sweet Potatoes: Which Are Healthier?”

New England Journal of Medicine: “Coffee, Caffeine, and Health.”

Johns Hopkins Medicine: “The Benefits of Having a Healthy Relationship with Chocolate.”

American Cancer Society: “Is Chocolate Good for You?”

Mayo Clinic: “Red wine and resveratrol: Good for your heart?” “Is juicing healthier than eating whole fruits or vegetables?”

Advances in Nutrition: “Resveratrol: How Much Wine Do You Have to Drink to Stay Healthy?” “Review of 100% Fruit Juice and Chronic Health Conditions: Implications for Sugar-Sweetened Beverage Policy.”

Journal of Internal Medicine: "Potential health hazards of eating red meat.”

American Institute for Cancer Research: “Limit Consumption of Red and Processed Meat.”

U.S. Department of Agriculture My Plate: “Grains,” “Vegetables."

BMJ: “Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.”

Critical Review Food Science Nutrition: “Potatoes and human health.”

Current Obesity Report: “Ultra-processed Food Intake and Obesity: What Really Matters for Health-Processing or Nutrient Content?”

Journal of the American Dietetic Association: “Position of the American Dietetic Association: total diet approach to communicating food and nutrition information.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“What to Know About Forming Habits?”

 

You’ve probably been in awe of people with strong habits, the people who wake up early, exercise regularly, eat well, and are successful at the end of the day. The main thing they’ll credit for their success is their habits and routines.

WHAT ARE HABITS? Habits aren’t active choices you make. They’re automatic responses. Deciding to go to the gym today isn’t a habit but going without giving it a second thought is.‌ Habits aren’t easily labeled as “good” or “bad.” Many bad habits make you feel good. It’s more accurate to say that bad habits keep you from who you want to be, and good habits will help you get there.‌ Habit formation is based on the discoveries of Ivan Pavlov, a Russian physiologist. While researching how dogs salivate when fed, he accidentally discovered the concept of conditioning.‌ The famous experiment of Pavlov’s dogs in the 1890s revealed that you can train your brain to respond a certain way to specific stimuli. Because a bell was rung at dinnertime, dogs started drooling at the sound of the bell in preparation for their dinner. For example, you may want to link the smell of lavender with bedtime. You can use a lavender room spray (stimulus), get into bed, and go to sleep (outcome). When you do this often enough, you train yourself to get sleepy when you smell lavender. The more you can automate your decision-making, the more time you can give to what matters. Habits help you become the person you want to be.‌ Putting together your habits makes a routine. Routines and habits determine your behavior. Your behavior determines your identity.

HOW LONG DOES IT TAKE TO FORM A HABIT? It takes as long as it needs to take. The easier and more desirable the habit is, the quicker it will form. More difficult habits take longer. On average, it takes about 66 days for a habit to form.‌ It’s less about the amount of time it takes and more about the repetition. A habit you practice every day will form much faster than a weekly habit.

START WITH SMALL HABITS: As with any new pursuit, you need to start small. Changing your behavior feels like a huge task. That’s why vague resolutions like “losing weight” are doomed to fail.‌ The best place to start with a new habit is the smallest place. Think of the smallest possible thing you can do toward your habit and master it. Make it impossible not to do.‌ If your goal is to work out and lose weight, don’t start by following a workout plan. Instead, think about steps like:

• Put on your workout clothes
• Pack a gym bag
• Go to the gym (but don’t work out)
• Walk for 2 minutes‌

Set your expectations small to match the first step. If you only go to the gym, but that was your only intention, you did it! Do it a few more times for good measure, and then take the next step.

OTHER TIPS FOR FORMING HABITS:

USE YOUR ENVIRONMENT: If you want to eat more fruit, put fruit in plain sight on the counter. If you want to exercise more, keep your workout gear within reach. If you want to read more, always carry a book with you.‌ To break a bad habit, do the opposite: Make it harder to do. Don’t keep soda or snacks around the house if you’re trying to lose weight.‌

STACK HABITS: Try pinning a new habit to one you already do by using the formula, “When I do X, I will then do Y.” When you eat a meal, go for a walk afterward. When you take a restroom break, drink a glass of water.‌

MAKE IT ENJOYABLE: If you dread working out, try listening to your favorite podcast while you do it. If you hate vegetables, find tasty recipes that make you want to eat them. It’s hard to form a habit if you hate doing it.‌ For a bad habit, make it so you don’t want to do it. If you’re trying to stop smoking, think of the good things that will happen when you quit. Make the act of smoking undesirable by comparison.

CELEBRATE YOUR WINS: There’s no better way to enjoy forming a habit than to celebrate them. Set up a reward system for when you do your habit every day, or a long-term reward if you do the habit for a week.

BE UNDERSTANDING: It’s OK to miss a day. There will be roadblocks during the process. Let it pass and try again tomorrow. You can take these moments and reevaluate your system. What caused you to miss a day? Is there a way to keep that from happening again? What can you do differently? No matter what, keep going.

SOURCES:

British Journal of General Practice: "Making health habitual: the psychology of ‘habit-formation’ and general practice." 

Clear, J. Atomic Habits, Penguin Random House, 2018.

Harvard Business Review: “What Does It Really Take to Build a New Habit?”

Iowa University Human Resources: “Habit Science.”

NPR: “'Tiny Habits' Are The Key To Behavioral Change.”

SimplePsychology: “Classical Conditioning,” “Pavlov's Dogs.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.