Tag Archives: weight loss

The Benefits of Keeping a Food Journal

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The answer to weight loss may be hidden in your desk drawer….. read more.

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Navigating the University Eating Scene: Nutrition Tips for College Students

Often the first real taste of independence for many students, college life can prove to challenge adherence to healthy lifestyle habits.  Heavy course loads, long study sessions, and early morning and late night classes can make it difficult for college students to eat regularly and to follow a nutritious diet.  Further adding to the challenge are the numerous venues readily accessible to college students for “round the clock” eating – of which often serve foods high in fat, sugar, sodium, and calories.  Maintaining a balanced diet will help college students to maximize cognitive performance, control body weight, and improve overall wellbeing.

Poor eating habits need not take root in the college years.  Here are some practical tips that college students can use to promote healthy eating:  Read More.

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Dieters Beware

A nearly 60 billion dollar industry, the diet market is full of plans, programs, supplements, and foods that boast weight loss results.  Our society’s obsession with attaining the “perfect” body, along with an increased awareness that nearly 2/3 of us or either overweight or obese, have put us into a state of desperation to “battle the bulge” – a situation that makes it all too easy for scam artists to pass off their weight-loss product as the “end all.”  But how can you tell when the intention of a diet plan or product is to only make your pocket book thinner and not your belt line?  The…. read more.

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A Focus on Men’s Health by Guest Blogger Steve Jasper

Men’s Health Week By Steve Jasper

Every year, Men’s Health Week falls on the seven days prior to Father’s Day. The significance of this event would mean nothing without first realizing that one’s health is not only a measure of the lifestyle you lead, but how you stay in shape as well. A fraction of men are regular gym-goers who work out tirelessly with exercise equipment in order to keep their bodies healthy and active. Men realize that working out serves a more important function than just building muscles. Working out can help you improve your body image, self confidence, and even add years to your life.

Men’s Health Week (June 14-20th) is a week of awareness involving health issues and diseases for men that easily can be averted with early action, treatment, and healthy prevention. It’s no coincidence that Men’s Health Week leads right up to Father’s Day because Father’s Day is where we celebrate a man we love and wish nothing but health and happiness to. Many men understand the importance of adhering to a diet rich in whole foods, such as fruit and vegetables, whole-grains, low- and nonfat dairy products, and lean meat choices.  Yet, how can more men be proactive in staying healthy and avoiding illness and heath issues? Well, a good place to start is to be educated about how to use the gym, and exactly how important it is to do so. A better knowledge of how to properly exercise is integral to fighting obesity and improving your health.

The list of ailments that go along with obesity is almost endless: diabetes, heart disease, stroke, hypertension, respiratory problems, and even cancer all have higher incidence rates in the obese. This is scary enough, but looking at the statistics, it’s even more frightening. The Journal of the American Medical Association states that 72 percent of men over the age of 20 are considered to be overweight or obese while 32 percent are dangerously obese. This is too much- especially when studies conducted by the U.S. Department of Health and Human Services have shown that physical activity may greatly reduce the risk of both obesity and most health conditions in men.

There are plenty of great foods men can eat that will not only improve their exercise performance and overall fitness, but help them to be healthier and avoid obesity as well. Incorporating foods like blueberries (which are loaded with antioxidants) and sardines (not for everyone, but they are nutritious) can change a man’s attitude and drive. Additionally, other great foods men can snack on are nuts, which are full of vitamin E. Rice is also a good source for your vitamins, potassium and zinc. Even smaller foods are great to add to your diet in order to make things run smoothly. For example, sesame seeds are great for a man’s sex drive because they are rich in amino acids. Amino acids, as you may know, are the building blocks for your body’s proteins. Eating the right food can even affect your mood, which has been seen with edamame (or soy beans), for example. When you are fulfilling your dietary needs, you are less likely to succumb to binges on junk foods. Getting on the right diet and eating foods that help maintain a healthy body is one of the most important steps a man can take towards staying healthy and avoiding obesity. Of course, the other half of the equation is keeping a good workout routine.

Depending on who you ask, going to the gym may either seem like a hobby or a chore, but following those routines are important to staying fit and healthy for men everywhere. Now, we all come up with excuses as to why we can’t work out. When polled, the biggest reason men gave for not being able to exercise is, “not enough time.” The best way to overcome this hurdle is by getting your hands on one of your own personal home gyms. When you factor in the time it takes to travel back and forth from your fitness center, the gas money spent to do so, and the various membership fees, a home gym starts to look like a very reasonable option. And if you are more likely to work out regularly on your home gym than you are at your club, then all the more reason to pick one up.

How do you or the man in your life stay in shape?  Do you have a personal home gym?  What do you eat to help fuel your exercise?  Share with us, we want to know!

About the Author:

Steve Jasper is not a medical expert. If you have any serious medical concerns, please consult a qualified medical professional before undertaking a new fitness regimen. Steve is a contributing blogger from Gymsource who writes an all topics related to fitness equipment and much more.

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Filed under diet, exercise equipment, fitness, health, healthy food, men, nutrition, obesity, weight loss

Putting it on the Plate with PICKKA

Welcome to the first Putting it on the Plate with PICKKA posting here at the Health and Food Forum’s Blog.  As a new regular feature, Putting it on the Plate with PICKKA will show you how easy it is to put a healthy meal on the table by using Evincii/PICKKA’s Eat This? and Shop to Lose apps for the iPhone.  A question that I am often asked is “Can a healthy diet include prepackaged foods?”  Yes, when the right choices are made.  This answer, I realize, may sound as if a lot of work and time is involved in order to decipher the nutrition labels; however, the “Eat This?” and “Shop to Lose” apps take the frustration out of the decision making process for you.  Both apps allow you to enter your health goals, then they do the work to find the right products for you.

Recently, I used my “Eat This?” app to help me find healthy, prepackaged foods that would allow me to provide a quick, nutritious meal for my family.  Time has been short these last few weeks and will be until the school year has ended for my children.  Therefore, I need to be able to prepare fast dinners without cutting short on health.  Here is how the “Eat This?” app helped me:

I entered my objectives (healthy eating, weight management, pre-diabetes, and high blood pressure).  Then, I started scanning products.  Based on the results from “Eat This?”, I was able to find products that mostly fell within the “Very Good Choice” range – in fact, I even got a “bravo” from my “Eat This?” app which made me quite happy.  What meal did I prepare?  Low-fat pierogies topped with low-fat sour cream and fat-free cheddar cheese with a side of mixed vegetables.  And, because I bought prepackaged and frozen foods, I was able to prepare the meal in under 20 minutes.

The "Eat This?" app for the iPhone helped me find healthy prepackaged and frozen foods to make a quick, nutritious meal.

Are you interested in learning more about these apps?  Click the respective links to start your healthy shopping adventure today:

How do you prepare quick and healthy meals for yourself or your family?  Share with us, we want to know!

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Filed under Eat This?, health, healthy food, nutrition, Shop to Lose, Uncategorized, vegetables, weight management

Home Style Fast Food

Make your own healthy version of a fast food meal.

Have you decided that you and your family need to cut back on the number of meals you eat from fast food restaurants?  Your good intentions might be met with strong protests from the youngest members of your family, especially if they are big fans of the enticing kid’s meals offered at these chains.  But, you can make this transition a little easier on all of you by making your own fast food meal – home style.

The idea is to make the healthy change in diet fun for your child.  You can do this by designating one night each week as “Make Our Own Fast Food Meal.”  You can give your child’s favorite fast food meal a nutrition makeover if you prepare and cook it yourself.  For instance, if chicken nuggets and fries are the number one choice, you can purchase lean chicken tender strips from your local butcher, dip them in egg whites, coat with bread crumbs, season, and then bake in the oven.  French fries can be transformed into oven baked fries.  Cut potatoes into strips, coat with nonstick cooking spray, season, and bake in the oven.

While you are cooking, have your child design and decorate his own kid’s meal box.  A carry-out box that can be purchased from your local arts and crafts store is perfect for this activity.  The child can use stickers and draw his own games (e.g., tic-tac-toe, etc.,) on the sides.  To add to the fun, you can purchase a toy from the dollar store to place inside your child’s homemade kid’s meal box.

Your child will have fun making his own kid's meal box.

Increasing the number of meals made at home, where you can control the fat, salt, and sugar content, is a great step toward living a healthy lifestyle.  Engage your child in this decision by making the change fun and adventurous.  As a result, you may find that your child starts to offer his own suggestions on how to eat healthier.

Do you have a clever idea that has helped your family make the switch to healthy eating more enjoyable? Be the first to comment below!  We want to hear what you have to say!

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“Good Health” by Gerda Endemann, Ph.D., Nutrition Education

Which sounds more appealing?  “I can’t eat anything” or “I deserve nutrient-rich foods”?

Is your goal to have good health and to look and feel your best?  Then focus on that instead of worrying about your weight.  Obsessing about what you cannot eat isn’t a great strategy in the long run.  Instead, think about helpful and easy things you can do to kick-start your journey to a healthier lifestyle.

For example, I estimate that 15-30% of women could increase their energy level and strength by taking the right iron supplements and/or eating the proper iron-rich foods.  Once you have more energy, you will be able to look forward to exercise – without thinking of it as a chore. In fact, you might even find yourself looking for ways to become more active!

A great first step is to start going to local farmer’s markets to find fresh, nutrient-dense and antioxidant-rich ingredients to make fantastic salads and soups for yourself.  Once you’re more active and prepare your own healthy foods, you probably will lose weight.  But even more important, regardless of your weight, you will increase your chances of living a long, healthy life.  For more information, visit my blog (http://healthyfat.blogspot.com/) and my website (http://www.healthyfat.com/).

About the Author:

Gerda Endemann, Ph.D., is a Nutrition Educator with a practice based in Palo Alto, CA.  She received her undergraduate educational training at U.C. Berkeley in Nutrition & Dietetics and her doctorate degree in Nutritional Biochemistry & Metabolism at M.I.T.  Dr. Endemann is the author of numerous publications based on research she conducted on fat nutrition, cholesterol metabolism, heart disease, and cancer at such prestigious institutions as Stanford, Harvard, Brandies, and M.I.T..  In addition to offering personal consultations, Dr. Endemann is a course instructor at Stanford University and Foothill College.  She also provides seminars for corporations, hospitals, and nonprofit organizations.  The Health and Food Forum’s Blog is pleased to have Dr. Endemann as a member of our community.

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