“Best/Worst Workouts, According to Science”

GO FOR IT: PILATES - It's a low-impact workout that focuses on your core -- your hips, back, and abs. It uses your own body as resistance and taps into the mind-body connection. Pilates builds strength, makes you more flexible, and helps your joints move the way they should. 

USE CAUTION: CROSSFIT - This exercise program can be an effective calorie burner -- when done right. But take on this intense workout with care, or you could get injured. Moves are meant to push you out of your comfort zone to your limit. It can be great for some, but CrossFit definitely isn’t for everyone.

GO FOR IT: TAI CHI - Studies have shown meditation is a big booster of mood and health. Tai chi takes meditation to the next level by putting it into motion. Its series of slow movements helps with balance and stress relief. It's good for all ages, too.

USE CAUTION: CRUNCHES - They aren’t all bad, but crunches aren't great if you’ve got a bad back. They put pressure on your lower spine. They can tighten the muscles you use to sit, too. That can pull at your spine even further. If it’s a six-pack you're after, ask a fitness expert for other moves you can use that won’t wreck your back.

GO FOR IT: WALKING - This oldie but goodie is top-notch for both your body and your brain. You can do it just about anywhere. It’s easy on your joints, boosts your mood, and helps you stay heart healthy.

USE CAUTION: SPOT REDUCTION - If you want to target tummy fat, you should hit the mat for some sit-ups, right? Wrong. You can’t zero in on any one area of fat when you work out. That’s a myth. A better approach, experts say, is training your whole body. It’s overall fitness, not focusing on specific areas, that burns fat best.

GO FOR IT: YOGA - When it comes to your muscles, if you don’t use them, you lose them. Yoga’s gentle stretches keep you limber so you can enjoy an active life. It can also relieve stress, improve your breathing, tone your muscles, and give you more energy.

GO FOR IT: SWIMMING - When it comes to workouts, swimming checks all the boxes: It’s kind to your joints, boosts heart health, improves your mood, and burns calories. It’s especially good if you’re dealing with an injury. The water takes the weight off your frame so you can get your heart pumping without pain.

GO FOR IT: RUNNING - If it’s calories you’re looking to burn, running will give you the most bang for your buck. An hour of it burns twice as many calories as biking or walking for the same amount of time.

GO FOR IT: WEIGHT TRAINING - Also called strength training or resistance training, exercises with weights build your muscles, burn calories, and strengthen your bones. Weight training can also help your brain as you age.

USE CAUTION: WEIGHT TRAINING - However, good technique is crucial when you pump iron. Bad form can hurt you in a hurry. Especially risky moves include:

• Loading up with weights that are too heavy
• Bad posture
• Skipping a warmup
• Lifting without a spotter

GO FOR IT: ELLIPTICAL - Not only can you get all the great benefits of walking with an elliptical machine, you can do it with less joint jarring. The moving handles it has add in arm exercises, too. You can also use it in reverse. That helps strengthen leg muscles beyond what a forward workout can do.

GO FOR IT: JUMPING ROPE - It’s not just for playgrounds. It's a powerhouse workout you can do almost anywhere, and you only need a rope to do it. It can build lower leg muscles, improve your coordination, and create more pathways in your brain. That helps you stay sharp as you get older.

USE CAUTION: PLYOMETRICS - Speaking of jumping, plyometrics is a form of exercise (also called jump training), that works on your muscle power and explosiveness with a series of jumps. When done right, it makes for strong leg muscles. But it’s easy to do it wrong, especially if you’re going it alone. Landing badly can cause injuries, including problems in your joints. Before you start, talk to a trainer to see if it’s the right choice for you.

GO FOR IT: DANCING - Your heart is happiest when it gets exercise that moves both your legs and your arms. The rhythm and constant movement of dance can do that. And it’s fun, which will have you coming back for more.

REVIEWED BY: Tyler Wheeler, MD, WebMD on February 01, 2020

SOURCES:

American Council on Exercise: “Pilates Primer,” “CrossFit -- Is the Gain Worth the Pain? ACE Experts Weigh In,” “CrossFit -- New Research Puts Popular Workout to the Test,” “Do We Really Need to Crunch? 5 Core Exercises That Don’t Require Crunching,” “Exercise Myths vs. Realities,” “Myths and Misconceptions: Spot Reduction and Feeling the Burn,” “7 Benefits of Jumping Rope,” “Plyometrics: Controlled Impact/Maximum Power

Harvard Health: “5 of the best exercises you can ever do.”

National Institute on Aging: “4 Types of Exercise.”

American Osteopathic Association: “The Benefits of Yoga.”

Mayo Clinic: “How Much Am I Burning?” “Are elliptical machines better than treadmills for basic aerobic workouts?”

American College of Sports Medicine: “Resistance Training for Health and Fitness,” “Selecting and Effectively Using Free Weights,” “The Basics of Starting and Progressing a Strength-Training Program.”

American Heart Association: “What Type of Physical Activity Is Best?”

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 i

“14 Tips to Beat Holiday Depression, According to Psychologists”

 

There are ways to make the most wonderful time of year a little better.

The holiday season isn't wonderful for everyone. For some, holiday depression makes this time of year debilitating, and difficult to experience. In this episode of Deep Dives, we speak with Gail Saltz, M.D. regarding holiday depression and seasonal depression, and her take on how to manage stress during this time of year. Here are six tips to help avoid potential triggers and keep holiday depression at bay.

 

WHAT IS DEPRESSION, AND DOES IT REALLY GET WORSE DURING THE HOLIDAYS? While holiday depression is not an official clinical diagnosis, the holiday season is full of potential depression triggers. "Depression that occurs around the holidays sometimes gets called holiday depression," Gail Saltz, MD, a psychologist and host of the Personology podcast, tells Health. "It is important to delineate whether this occurs every year in the winter, because if so, this may actually be seasonal affective disorder. But if not, it may be depression exacerbated by stressors related to the holidays."

 

MAKE PLANS AHEAD OF TIME: Spend some time figuring out how to take care of yourself during this time, John Sharp, MD, a psychiatrist at Beth Israel Deaconess Medical Center in Boston, tells Health. Come up with restorative routines, such as reading a book or napping, and write them on a calendar. In between shopping and baking, make sure these routines don't fall by the wayside. "Figure out what basics are going to help you get through the holidays and make them a priority," Dr. Sharp says.

 

AVOID FAMILY CONFLICT AS MUCH AS POSSIBLE: There are a couple ways to save your sanity at family gatherings, Jeffrey Greeson, PhD, assistant professor of psychiatry and behavioral sciences at Duke University School of Medicine in Durham, N.C., tells Health. If you know there are going to be conflicts, prepare a neutral response, such as, "Let's talk about that another time," or, "I can see how you would feel that way." Then escape to the restroom, offer to help in the kitchen, or go hang out with the kids. And it always helps to call a good friend if you need a sympathetic ear.

 

FOCUS ON THE GOOD: Specifically, focus on the good people in your life. The holidays can be immensely stressful if you don't see eye-to-eye with your family members and yet end up spending large amounts of time with them (especially if you're all staying under one roof). If this scenario is stressful for you, it's extra important to think about the people and things that don't stress you out during this time. "That's where we should put our energy," Scott Bea, PsyD, a psychologist at Cleveland Clinic, tells Health. "Let things be less than ideal. Let them feel a little broken," Dr. Bea says. However, make it a point to intentionally focus on people in your life who "lift you up.”

 

DROP PERFECTIONISM: Debbie Thurman, a 57-year-old from Monroe, Va., suffered from depression for years, and the holidays made it worse. From decorating to finding the perfect gifts, she felt overwhelmed. At a support group's suggestion, she listed the simple things that really made her family happy, and she began traditions that helped the less fortunate. "When you take your eyes off of yourself and focus on those who have far less than you do, you can't be depressed," she says. "I learned to be grateful for the blessings I had, and I had a lot.”

 

LEARN HOW TO GRIEVE: If you are mourning a loved one, it's a good time to talk about your feelings or reach out to support groups. "There's no one right way to feel," Deborah Jonsson, public relations manager at Avow Hospice, in Collier County, Florida, tells Health. It's not uncommon to feel angry at the person for leaving you alone or feeling guilty if you do enjoy yourself during the holidays. "All feelings are a sign that you're human and reflect where you are in your healing process," Jonsson says.

GET ENOUGH SLEEP: Holiday activities easily can interfere with your sleep schedule. But studies have shown there is a link between sleep loss and depression, so you need to be extra careful about cutting back on sleep to get everything done. Try to get to bed and wake up at approximately the same time every day; avoid large meals and physical activity such as dancing within a few hours of bedtime; and make your bedroom a sleep sanctuary, free from TV or other distractions, according to the Centers for Disease Control and Prevention

 

LIMIT MEDIA CONSUMPTION: Let's be real—the holidays can make you feel lonely. Advertising campaigns showing happy couples and family units can really do a number on you if you're depressed. "If you're depressed, [what you're feeling] is in contrast to what appears to be going on everywhere else," explains Dr. Bea. Social media (and other types of media), can often emphasize feelings of loneliness, which is why you need to be mindful of how much of said media you're consuming. If you get sad when you log onto Facebook, pay attention to that feeling, and consider changing your media consumption habits. "You have to have a plan. Rather than merely being victimized, have a plan on how you're going to approach this. Limit the degree to which social media" has power over your feelings, says Dr. Bea.

 

DON’T BE AFRAID TO ASK FOR HELP: When Thurman's children were young, she and her husband lived far away from their extended family. When she needed support during "black bouts of depression," she leaned on close friends. She and her husband had two couples in particular that helped them through difficult times. "These friends were godsends," she says. "I credit them with quite possibly helping to save my life," she says. "I also drew encouragement from a small support group of women who were dealing with depression.”

 

MAKE EXERCISE A PRIORITY: Exercise—one of the first activities to get lost in the holiday shuffle—should be placed high on your to-do list. "The more stress we are under, the less time we feel like we have, and the more irritated our mood, the more we need to continue exercising," Greeson says. "Get out and do something; it helps use those calories from rich, fatty, sugary holiday foods." Exercise has been shown to improve mood. Taking a brisk walk for 35 minutes five days a week (or 60 minutes three times a week) can do the trick.

 

CONSIDER YOUR LIGHT EXPOSURE: If you are consistently tired, irritable, and down at this time of year, it may not be due to the holidays as much as to the lack of exposure to the sun, Dr. Sharp says. Seasonal affective disorder, or SAD, can be treated by long walks during daylight hours or exposure to a light box for about 30 minutes a day. If you think you may be suffering from SAD, talk to your doctor about treatment options.

 

MAKE NON-HOLIDAY PLANS: It can be good to intentionally turn your attention away from the holidays, says Dr. Bea. This can be especially useful for people who struggle with depression that's related to the holidays. "It's hard to avoid the awareness of the holidays," Dr. Bea admits. However, that doesn't mean you can't escape them for a little while by busying yourself with unrelated activities. If being social keeps you comfortable, consider making plans with friends that have nothing to do with the holidays. Dr. Bea recommends exploring any activity that pulls you outside yourself, which will disconnect you from your depression.

 

FOCUS ON WHAT REALLY MATTERS: The holidays shouldn't be all about the presents, but financial woes can make it easy to lose sight of that. Rein in the stress (and cost) by organizing a gift exchange with friends or family. You can also bake your gifts or create traditions such as having a large potluck meal followed by a walk outside or board games by the fire. "I think saying no is more of a relief instead of stretching and spending more than you have and still not doing enough," Dr. Sharp says.

DON’T BINGE ON FOOD OR ALCOHOL: For some, overindulgence is as much of a holiday tradition as opening gifts. Carmen Harra, PhD, an author and psychologist in Hollywood, Florida, recommends more restraint. "Have one piece of pie, not three," Dr. Harra tells Health. "Apart from being unhealthy for your body, you will feel guilty afterward." Harra recommends preparing for holiday dinners by eating healthy meals the week prior. And don't use alcohol to deal with holiday depression. Alcohol can intensify your emotions and leave you feeling worse when it wears off.

 

CUT BACK ON COMMITMENTS: If you feel like you just can't get through one more holiday gathering, it's OK to sit them out. "One of the things about holiday stress we forget is that Thanksgiving and Christmas are both 24 hours and that's it," Pauline Wallin, PhD, an author and clinical psychologist in Camp Hill, Penn, tells Health. Wallin recommends figuring out what you need to get through those 24 hours, such as volunteering, going on vacation, or visiting a shelter or someone who is alone. Focusing on others can help alleviate depression.

 

BY Tammy Worth, Health Magazine, Updated November 10, 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.  

“25 Easy Ways to Lose 5 Pounds, According to Experts”

 

Whether it's the first or last 5 pounds, follow these expert-recommended tips to hit your goal.

Maybe you only have 5 pounds to lose. Or maybe you've already dropped 25 pounds in your goal towards shedding 30 pounds and have totally plateaued. Maybe you've been trying to figure out how to lose 5 pounds since, oh, what feels like forever. Or maybe a two-month weight loss journey has gotten you a few pounds shy of your goal weight. Regardless of the case, nutritionists know a thing or two about how to lose 5 pounds—whether it's the first five or last five. That's why we reached out to some of our favorite healthy eating experts about how to lose five pounds with tips for everything from dining out to what to snack on at home.

 

SOMETHING TO KEEP IN MIND: HOW TO LOSE 5 POUNDS WILL BE DIFFERENT FOR EVERY PERSON: Of course, it's worth noting that losing 5 pounds can be a very different experience for everyone based on a variety of factors ranging from genetics to how long you've been trying to lose weight. To make it easier for you, we've taken a multi-pronged approach in providing many different tips that hopefully provide something for everyone. That applies to people that range from using spirulina as an everyday word to people just starting to add vegetables to your plates. Pick a few of these 25 expert-approved tips for how to lose 5 pounds and you'll reach your goal weight in no time. 

 

RECORD YOUR FOOD INTAKE ON AN APP.: The caloric needs of women and men will differ if you're looking to lose 5 pounds.

 

• Women lose weight on 1,200 to 1,400 calories per day
• Men lose weight on 1,600 to 1,800 calories per day

 

"My clients often insist they eat healthily and don't know why they are not losing weight, then they calculate it with an app and it turns out they are eating and drinking 2,000 calories/day!" says nutritionist Lisa DeFazio, RD. DeFazio recommends My Fitness Pal, but there are plenty of apps on the market, so experiment with a few and see which interface you like best.

PAY ATTENTION TO PORTIONS: Beyond logging it on an app, also take a moment to look at your plate and reflect on how much food is there. "There are physiological reasons for weight loss plateaus. However, a common culprit is simply that portion sizes have crept up. If this sounds like it may apply to you, recommit to tracking your portions and ensure you're eating balanced meals and snacks," says nutritionist Maggie Moon, MS, RD, author of The MIND Diet. "For example, two cups of cooked pasta looks surprisingly reasonable on a dinner plate. But if you replace half the pasta with broccoli florets, tomatoes, garlic, and olives, you'll save about 200 calories. With this one small swap alone, you could say goodbye to five pounds worth of calories in about three months (12.5 weeks)," says Moon.

DRINK SIX-TO-12 CUPS OF WATER DAILY: Guzzle, guzzle, or your belly might face more trouble. "Often people mistake thirst for hunger. When you drink adequate fluids, you can ensure that you are not simply eating because you are thirsty," says nutritionist Brocha Soloff, RD. "Drinking during meals can slow you down and help fill you up quicker. Our bodies are mostly water so we need to replenish that. Plus with a high fiber diet, without adequate fluid, you will become impacted. The average adult needs about three liters a day." 

TRY THE 'ITALIAN RESTAURANT TRICK': "When our clients have a target to lose those last five pounds, they typically think they have to feel deprived and that they can't go out to eat or enjoy their meals, which isn't the case! We have them apply our own "Italian restaurant" trick (but at any restaurant!), to enjoy larger portions and keep the calories in check," say Eat This, Not That! Advisory Board members, The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. Here's how to use the "Italian restaurant trick" to lose five pounds:

 

1. Order a side of steamed veggies (without oil or butter!).
2. When the meal (such as pasta at an Italian restaurant) is delivered to the table, immediately cut the meal in half. Reserve half of the meal on a bread plate to put in a doggie bag for another day.
3. Mix the big serving of veggies right into the remaining half of the meal.

 

"Our clients feel like they're eating a large plate of food, and often they've trimmed the calories by 400 calories or more," say The Nutrition Twins. "They enjoy their food, and actually eat pasta without the calories getting out of hand. We have them apply this at home too, and sometimes at more than one meal a day. This saves them at least 400 calories per day, which has them losing those last five pounds in less than six weeks."

 

FOCUS ON YOUR PMA: Or "Positive Mental Attitude." If you do so, you may be surprised to see the pounds slip away. "Soothe your mood, improve your waistline. It sounds odd but consider stress eating. High levels of the stress hormone cortisol can trigger food cravings and increase belly fat accumulation, stalling weight loss efforts. For a healthy fix, try tossing wild blueberries into your morning smoothie. Not only are they low in sugar and calories, but recent research suggests they may be a mood boosting-food," says Moon. "A cup of frozen wild blueberries is only 80 calories and a potent source of brain-healthy polyphenols, too." For a mood-boosting smoothie to help you lose five pounds, try this recipe:

 

• 1 cup frozen wild blueberries
• 1 cup unsweetened almond milk
• 1/2 cup plain nonfat Icelandic yogurt (skyr)
• 1 handful of baby spinach
• 1-inch fresh ginger
• A squeeze of lemon juice
• Shake of cinnamon

 

This smoothie will run you 200 calories and 15 grams of filling protein. It's also a good source of calcium (15 percent DV) and an excellent source of fiber (30 percent DV). "The mood boost alone may help overcome a weight loss plateau, but this smoothie will also save about 250 calories compared to a medium smoothie at your local smoothie shop. With this one swap, you can save five pounds worth of calories in 10 weeks," Moon says.

 

SAY GOODBYE TO CHEESE: We hate to be the bearer of such stinky—pun intended—news but eliminating cheese from your diet can really help you lose weight fast. "Cheese is loaded with calories and fat. People don't realize how calorie-dense cheese is for a small amount. No cheese on salads or tacos or snacks or pizza! You will cut hundreds of calories and lose that last five pounds," says DeFazio.

PAY ATTENTION TO BEVERAGES BESIDES WATER: Yes, they can impact your waistline, too. "A lot of folks tend to have beverage amnesia—they're not calculating energy intake from alcohol, kombucha, juice, sparkling waters that have calories, sweetened teas/coffees, milk, and those $13 green juices," says nutritionist Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant for RSP Nutrition. "When you really hone in on what these contribute and then perhaps make some cuts—that may lead to some significant results."

 

HOLD THE SALAD DRESSING, PLEASE: This little tweak can make a big difference. "Asking for salad dressing on the side at restaurants can save you hundreds of calories and help you lose an extra pound or more per year, depending on how often you eat out. Instead, use the fork method by dipping your salad in the dressing so you wind up using only half or less," says Soloff.

CUT DOWN ON SODIUM: "Although sodium contains no calories, it retains water and contributes to bloating. Decreasing the sodium in your diet can help shed two to three pounds of water," notes nutritionist Andy Bellatti, MS, RD. "Remember, most sodium is already in foods (especially sauces, salad dressings, and baked goods), so you may be eating a high-sodium diet even if you never once pick up a salt-shaker."

LOOK UP THE CALORIES OF A MEAL WHEN YOU'RE DINING OUT: "You don't know how it's prepared. My clients always underestimate calories. A Cobb salad is not a good choice just because it's a salad!" says DeFazio. At chain restaurants, it's easy to find calories on menu boards and/or online; otherwise, try to input the ingredients and estimated portion size into a calorie-counting app.

PAY ATTENTION TO SIGNS YOU'RE FULL WHEN YOU EAT: You can do it, friends. "Stop eating when you are satisfied; notice I didn't say when you felt stuffed or sick but satisfied," says nutritionist Mitzi Dulan, RD, CSSD. "We can easily overeat 600 to 800 calories and avoiding this excessive food intake can help you to lose five pounds in just three weeks." If you think you have overeating issues, there are some easy tips for how to stop overeating.

HIIT IT: High-intensity interval training, friends. "Weight-bearing exercise like push-ups, sit-ups, pull-ups, and jumping jacks count as muscle-building weight training and can burn up to 300 calories per 30 minutes (this example uses a 150 lb person). This is important because weight loss often involves some muscle loss, slowing down metabolism and how quickly the weight comes off," notes Moon. "The process of building muscle burns calories, and the increase in muscle mass itself fires up the body's metabolism to be better at burning through calories, too. Adding 30-minutes of high-intensity weight training to your fitness routine three times a week will burn through five pounds worth of calories in about four-to-five months."

CONSIDER TRYING INTERMITTENT FASTING: It's not for everyone, but the science-backed practice of intermittent fasting can help you shed weight effectively. "To lose five pounds, start intermittent fasting by decreasing your feeding phase to eight hours a day (for example noon to 8:00 p.m.) and the rest of the day/night will be your fasting phase which is 16 hours," says Dulan. "This can help you lose five pounds in five weeks."

WRITE IN A FOOD JOURNAL: Technology isn't for everyone, and sometimes taking pen or pencil to paper can make a more tangible impact than simply logging food with a few clicks. In a diary, you can also take notes on how you felt that day, write down stress triggers, and even log things you are grateful for. "Whether you are a nutrition pro who has been eating healthy for years or you are new to the game, keeping a food journal holds you accountable to yourself," suggests Soloff. "You can write down your food record at night or you can even map out your day prior. Are you a man or woman of your word? It is often helpful to even track the day prior to ensure that you stick with your intentions. Map out the best way to eat to reach your goals."

USE SMALLER PLATES AND BOWLS: This visual cue can make a big difference in how much food you consume at mealtimes. Follow the wisdom of nutritionist Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Smart Healthy Living: "Use smaller plates so that you can pile less food on them. Less food means fewer calories. It may be a little hard in the beginning to adjust, however, a full plate is a full plate (even if it is a small plate). Instead of plating up a 14-inch dinner plate, grab a nine-inch dinner plate (or smaller)."

 

WALK MORE: "Exercise is great, but…. We all feel like Olympic athletes after a spin class. But then we go and sit 8 hours a day which can contribute to fat storage. It would probably be more beneficial to metabolism to do as the Europeans do—and walk, constantly! (Or ideally, do both exercise and constant movement)," recommends Auslander Moreno. Auslander Moreno's tips to be more active throughout the day so you can lose five pounds include:

 

• Take your phone calls while walking
• Park far from where you're headed
• Take the stairs in your building
• Stay on your feet and pace around
• Get up to talk to someone in the office—don't email

 

CUT BACK ON BOOZE: "Assess how much alcohol you are drinking. Alcohol is loaded with calories (and it can make our weight loss efforts push to the back burner for the weekend). Think about how much you drink in a week, assess the calorie amount and analyze if alcohol is holding you back from losing those last five pounds," counsels Kostro Miller. "For example, one five-ounce glass of red wine (plus, do you only drink five ounces per glass?) contains about 120 calories. If you consume five glasses of red wine per week (remember 5 ounces of wine), that's 600 calories consumed per week. That's 3,600 calories in six weeks, so if you work on reducing your calorie intake, you can lose another pound without much effort." Swap happy hour dates for power walks or museum visits with friends or unwind at home with a book and a bubble bath over a glass of vino. 

OR ELIMINATE ALCOHOL COMPLETELY: For now, at least. "Beer, wine, and hard liquor have calories and open your appetite making you crave fat and sugar. Your body stores the alcohol calories immediately because there is ZERO nutritional benefit for your body. Cut booze, cut calories, lose weight," says DeFazio. 

SELECT YOUR CARBS WISELY: "Choose high-fiber carbs like bran cereal and GG crackers to reduce your total calorie intake. Studies show that by just adding fiber, you absorb 100 calories less a day due to fiber's ability to bind to fat and calories and usher it out of the body," says Soloff. "Over the course of a year, that is a 10-pound weight loss. Also, fiber fills you up so you end up eating less." 

DON'T WALK INTO YOUR KITCHEN AFTER DINNER: Unless it's for water. "To lose five pounds, stop eating after dinner. Americans can easily eat an extra 500 calories after dinner and much of this unconscious eating is sabotaging your weight loss efforts," says Dulan. "If you avoid eating after dinner you can lose up to five pounds in five weeks." 

SLASH THE FAT: "We overdo fat. Yes—fat is back, and I'm not afraid of an avocado's calories. But some of us pile on 4 (or more) servings of fat per meal which may be too much for our needs. Try to stick to one serving of fat per meal," says Auslander Moreno. "A salad doesn't need an avocado, feta cheese, salmon, olive oil, sunflower seeds, and almonds. Choose one-two fat sources per meal. Since fats are so energy-dense, this is likely to have an effect." 

QUIT THE COFFEE AND SODA BREAKS: Sugar-sweetened beverages (SSBs) can be holding you back from reaching your goal weight. These sugar-laden drinks are also loaded with empty calories that contribute to weight gain. "If you get the Starbucks Grande iced caramel macchiato with 2% milk every day, that drink is 250 calories. If you order that five days per week, that's 1,250 calories per week!" says Kostro Miller. Rethink your drinks. "Choose plain coffee/tea or coffee/tea with minimal added flavorings and creams," Kostro Miller recommends. SSBs you should avoid to lose five pounds include:

 

• Soda
• Sports drinks
• Flavored milk drinks
• Loaded coffees
• Loaded teas 

SNACK ON PISTACHIOS: "As registered dietitians, we find that many of our clients scarf down calorie-dense foods at snack time, like potato chips. These don't fill them up, so they end up overeating, often consuming 500 or more calories in a sitting," say The Nutrition Twins. If this sounds like you, the Twins have a tip: "How to lose five pounds involves choosing 30 in-shell pistachios. This is a smart, satisfying snack that feels indulgent, that you can't wolf down and that saves calories," say The Nutrition Twins. "If the only change you make in your diet is replacing a daily snack of potato chips (a little over a third of an eight-ounce bag is 500 calories) with 30 pistachios (115 calories), you'll lose about five pounds in six weeks."

 

DON'T OVER-PORTION ON HEALTHY CARBOHYDRATES: "Hurray for quinoa, sweet potatoes, oatmeal, squash, and sprouted grains and breads, indeed. But if you're struggling with 'sticky' weight—you may be over-portioning these at meals and throughout your day," says Auslander Moreno. Plus, you may not realize those healthy carbs you've been eating are actually among the foods higher in carbs than you thought. Auslander Moreno recommends you figure out the exact amount you need to make your meal feel complete and not deprived, which likely involves cutting out some carbs. Her tips to cut back on carbs to lose five pounds include:

 

• Use one slice of bread for a sandwich instead of two
• Save half of your sweet potato for lunch
• Swap out grains in your grain bowl for a bed of lettuce

 

"You're definitely encouraged to include healthy complex carbohydrates every day—but perhaps two servings at every meal is too much for your needs and preventing weight management," says Auslander Moreno. 

MAKE DINNER YOUR SMALLEST MEAL: When the sun sets, it's often easiest to go overboard on the eating front. What you're going to want to do is "eat your lightest meal at dinner [and] don't participate in late-night snacking. You don't need the calories at night and you sleep on them and store them as fat," comments DeFazio. Post-dinner snacking is among the late-night habits that prevent weight loss. 

BY: perri o. blumberg, eat this, not that, DECEMBER 17, 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. 

“25 Surprising Foods That Blast Fat”

 

You might not have known it before but adding these foods to your diet will help you reach those weight-loss goals. Now that the colder months are making their annual comeback, you might find yourself really focusing on targeting any excess body fat you wish to shed before you indulge in all those holiday treats. And while there isn't one food that is magically going to melt away all those unwanted pounds instantly, there are some fat-burning foods you can add to your diet that you might not even realize have been linked to an increased rate of fat loss. So, what exactly qualifies a food to be "fat-burning" you might ask? Well, they are foods that get your metabolism going, helping you burn fat, or simply keep you feeling full for a longer time. They're the foods you're going to want to stock up on because of their fat-burning properties.

 

GUACAMOLE: Yes, you now have yet another reason to eat guacamole. See, avocados are not only packed with vitamin B6, which fights the stress hormone cortisol that can trigger belly-fat, but they provide monounsaturated fat. This is a healthy fat, that according to a study in Diabetes Care may actually prevent body fat distribution around your belly. The healthy fats from avocados keep on giving too, as they'll most likely keep you fuller longer. So, you won't go looking for a snack, which then leads to you overall consuming more calories.

DARK CHOCOLATE: Chocolate to help burn fat? Yes, you're in luck! Louisiana State University researchers found that chocolate can boost the body's production of gut-healthy polyphenolic compounds, including a fatty acid that turns off genes linked to inflammation and encourage the body to burn fat as fuel. Now that's just truly amazing!

LEMON WATER: It shouldn't be much of a surprise that water is necessary to keep your metabolism functioning to the best of its ability. But by adding lemon to it, you're serving up d-limonene, an antioxidant in lemon peel that one study showed had therapeutic effects on metabolic disorders in mice with high-fat-diet-induced obesity.

GUAVA: Guava not only serves up a ton of vitamin C, but one cup has four grams of satiating protein. This fruit is one you want to add to your shopping list if you're trying to drop those unwanted pounds.

MUSTARD: Mustard might have a bit of a kick to it, and it's going to help you kick those pounds off, too. Scientists at England's Oxford Polytechnic Institute  found that eating one teaspoon of mustard can actually boost your metabolism up by 25% hours after you're done eating it. Not a bad deal there!

PORK TENDERLOIN: Go ahead and have some pork tenderloin for dinner. A study published in the journal Nutrients had overweight subjects eat a diet rich in fresh lean pork and after three months, the participants saw a significant reduction in waist size, BMI, and belly fat, as pork protein is thought to contribute to greater fat burning.

SPAGHETTI SQUASH: Spaghetti squash is the low-calorie fix for when you're craving spaghetti that happens to be a great source of fiber. And this is important because it will keep you fuller longer and help keep your belly from getting bloated.

CHOCOLATE MILK: Chocolate strikes again! Low-fat chocolate milk is actually packing eight grams of protein per cup, which means if you sip on some before and after your workout, you're giving your body plenty of protein. It's no secret that muscle burns more calories than fat and as you work out, you're creating more muscles. It's a lovely cycle, isn't it? Just be careful to choose a chocolate milk that isn't full of too much sugar.

COFFEE: Coffee is great for jumpstarting your metabolism, and as long as you're drinking it black without any unhealthy creamers and artificial sweeteners, you're on the right track. According to a study published in Physiology & Behavior, those who drank caffeinated coffee had a 16% higher average metabolic rate than those who drank decaf.

RED WINE: Go ahead and have that glass of red wine. See, red wine contains resveratrol, a highly anti-inflammatory polyphenol. 

COTTAGE CHEESE: The key to cottage cheese is that it actually helps you get to sleep at night and according to a study in the American Journal of Clinical Nutrition, if you don't get enough sleep, you're more likely to eat meals that are more calorie-dense the next day. Cottage cheese is one of the best foods to eat before sleep  because it's packing with casein protein, a slow-releasing milk protein that will keep you full throughout the night. No midnight snack is needed here! 

PEANUT BUTTER: Who doesn't love peanut butter? Not only does this childhood staple taste great, but it's packing in tons of flat-belly nutrients such as monounsaturated fats (which also help lower cholesterol) and protein. 

CHEESE: Cheese has plenty of calcium and both calcium and dairy intake have been linked to an overall lower body weight, according to one study. But you do want to be careful not to just eat an entire block of cheese at one time. Instead, it's best to pair some cheese with other fiber-rich snacks. 

ALMOND BUTTER: If you're not a peanut butter fan, perhaps almond butter is your go-to. It is a bit on the decadent side, which is a good thing, as you don't need to eat a ton of it to feel satisfied. More importantly, a study published in the Journal of the American Heart Association showed that eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat. 

HUMMUS:  Hummus is made from chickpeas, so it makes sense this spread is packed with protein. But the best part about hummus is that it pairs perfectly with fiber-rich vegetables, as it's truly a filling, low-calorie dip. 

UNDERRIPE BANANAS: Munch on a slightly green banana? OK, hear us out here. Under-ripe bananas are rich in resistant starch , which is a type of starch that can pass through the small intestine without being digested. Essentially, it ends up helping to create healthy gut bacteria, which leads to longer feelings of fullness. And that beloved vitamin B6 is present, which as you already know is a nutrient that helps convert food into energy. 

PINK LADY APPLES: Yes, we're calling out a specific type of apple here. It's one of the best fruit sources of fiber, which is vital to reducing belly fat. And one study  found that every 10-gram increase in soluble fiber that the participants ate per day, visceral fat was reduced by 3.7% over five years. So, time to stock up on these apples! 

TART CHERRIES: We're not talking about those maraschino cherries that are found in ice cream shops here! Actual antioxidant-rich tart cherries were found in one 12-week study by the University of Michigan done on rats to have a 9% greater belly fat reduction compared to rats who didn't eat cherries. Cherries are also great for combating inflammation, which is overall going to help you reach your weight loss goals. 

PEACHES: One study done by Texas AgriLife Research found that peaches may just help ward off the risk of obesity-related diseases and they help fight inflammation as well. Peaches are also naturally lower in sugar than other fruits, so you don't have to be as wary about the sugar content here. 

CABBAGE: Who knew that cabbage serves up plenty of fiber per cup? It also can help to lower your cholesterol levels by preventing bile from absorbing fat after a meal. And what is bile exactly? That's the fluid secreted by the liver that helps with digestion. 

RED PEPPERS: Red peppers are packed with vitamin C, and this is an antioxidant that's been shown to reduce stress hormones levels. And when you're more stressed, you have high levels of cortisol, which can lead to belly fat storage, and essentially, fat cells will flourish. No thanks! Munching on some peppers can help combat that. 

KIDNEY BEANS: As you know, soluble fiber is great for reducing belly fat and kidney beans may be the best of the best when it comes to which beans help with fat loss, as they contain slightly more protein and less fat. Beans might get a bad rap, but you can't fight those nutritional benefits! 

MACADAMIA NUTS: Most of the fat in macadamia nuts is monounsaturated, and you already know that eat this type of healthy fat will help you burn belly fat. But just be sure to eat these nuts all on their lonesome and not in the form of a white chocolate chip cookie so you can get the full benefits! 

CAYENNE PEPPER: Another pepper strikes, this time it's one that brings the heat. According to a study published in the American Journal of Clinical Nutrition, daily consumption of capsaicin, one of the compounds found in peppers, actually speeds up abdominal fat loss. How so? Well, it boosts the body's ability to convert food into energy. Not only that, but the spicy cayenne pepper serves as an appetite suppressant, according to another study. 

WHITE TEA: Tea, you might not realize, actually can do so much good for your body and white tea is a perfect example. One study found that white tea can stimulate lipolysis—the breakdown of fat—and block adipogenesis, which is the formation of fat cells. Drinking some of this is an easy way to burn fat, now isn't it? 

BY: jennifer maldonado, eat this, not that, MARCH 11, 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 the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the 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 the 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.