Insulin Resistance Dangers – Start Fighting Now!

I recently blogged about insulin resistance and how it is become a huge problem.

Here’s some cool info from WebMD about how you can crush your risk of getting diabetes by just some simple diet and exercise hacks

Studies have shown that people with prediabetes can prevent or delay the development of type 2 diabetes by up to 58 percent through changes to their lifestyle, including modest weight loss (as little as 5 to 7 percent of your current weight) and increasing physical exercise.

If you have prediabetes, do something about it now [WebMD]
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Healthy Eating in 3 Easy Steps

Marion Nestle’s tips on healthy eat are right in line with the 6 Pillars of Nutrition.

Tell patients that healthy eating simply means three things: variety, minimal processing and moderation.

Variety means choosing many different kinds of foods from the various food groups: meat, dairy, fruits, vegetables, grains. It counts because foods vary in nutrient content. Varying foods within and among food groups takes care of needs for nutrients without having to think about them. People who consume adequate amounts of varied diets rarely exhibit nutrient deficiencies. It’s the most restrictive diets that are likely to be deficient in one or another nutrient.

Minimal processing means that the foods should be as close as possible to how they came from the animal or plant. The greater the level of processing, the less the foods resemble their origins, the less nutritious they may be, and the more salt, sugar and calories get added to disguise the changes.

Minimal processing excludes foods high in salt and sugars and low in fiber, as well as sugary sodas and juice drinks, those popularly known as junk foods.

My definition of minimal processing is only slightly facetious: Don’t eat anything with more than five ingredients or an ingredient you can’t pronounce.

Moderation is about balancing calorie intake with expenditure and maintaining a healthy weight through food choices and physical activity.


San Francisco Chronicle column: nutrition advice to doctors [Food Politics]

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Vegetarian Protein and Fake Meat

Do you eat meat substitutes? According to some new data most people are not big fans of them

According to a survey conducted by Mintel, over half of consumers are disappointed with the variety of meat-free products, with a strong perception of poor taste of these products.

Meat substitute manufacturers need to focus on more exotic and ethnic flavours, as well as more premium products to increase appeal to many consumers, particularly women, says Mintel.

I’m personally not a fan of meat substitutes because they are traditional made with allergenic foods. Check out my video on vegetarian proteins for more on that.

You can read more about the meat substitute decline here.

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Calorie Sneak ups

I’ve written on my blog before about hidden factors that make you eat more. One way to combat calorie snack attacks is by having your snacks already planned out so you know exactly what you are eating. Another approach (below) from Yahoo Health Tips also works well. My recommendation would be to create a list of 10 ‘approved snacks’ and their sizes so when you head to the kitchen for a snack you have choices laid out for you and know that they will all fit in your plan.

Sneaky Snack Approach
When you know how many calories are in your snack of choice, you’re in a better position to adjust your calorie intake of other foods later, so your total caloric intake for the day stays on target. That’s right — you can’t snack away without cutting back somewhere else. But knowing how many calories your chosen noshes contain — be they fruit, veggies, and yogurt or higher-calorie snacks like cereal and savory crackers — will help you modulate at mealtime.

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Diets that dieted (thank goodness)

You can go on one of two types of diets: a healthy diet or a crazy fad diet. I just came across a great list of the “Top 25 Fat diets from the last 25 Years“. Here’s a gem known as the Sleeping Beauty Diet (I can’t make this up).

The general idea behind this warped sedative-fueled fad diet is, “Take two of these and call me in seven days.” You are supposed to drug yourself to sleep for up to seven days at a time.

You may lose some weight because you didn’t eat for a week, but we’ve got snooze for you: This diet, which was reportedly used by Elvis during those times his trademark jumpsuits became a tad too tight, just won’t work. You’ll awaken hungrier than a hibernatin’ bear and lumber your way to the nearest buffet for a binge to end all binges. Just say no to drugs… and yes to a healthier diet and weight loss plan.

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How To Prevent Eating When You’re Not Hungry

I have written before on how it is very easy to sabotage your diet though unknowing snacking (see last week’s post as well)

Melaine at Dietterric also posted her top 3 tips on how you can make sure that your aren’t eating just because you are bored. Here’s my favorite of her list:

#3 Take a short walk
This may seem like a strange way to avoid eating when not hungry, but sometimes just getting the blood flowing through the body, helps you realize you aren’t as hungry as first thought.

Also, exercise itself tends to suppress the appetite, so you’ll probably find that walking around cures any hunger cravings you were having anyway.

Plus, you’ll also burn off some additional calories — great if you’re trying to lose weight.

This is also known as ‘delaying the craving’ and it a very good strategy for emotional type eating as in these situations your desire for food isn’t

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Kettlebell Snatches and Fat Loss (Video)

Download now or preview on posterous

kettlebells012010.pdf (1474 KB)

Here is a good ‘how to kettlebell snatch’ video. Chris shows you how to make sure you don’t beat up your wrists (a problem I had for a while).

You may remember back a couple months there was a lot of buzz about kettlebells and fat loss due to a study published in ACE Fitness Matters. The study showed how kettlebell snatches burned more calories than anyone could have imagined. I’m not sure if this is because of the kettlebells or because of the metabolic acceleration nature of the workouts. Either way I find training with kettlebells fun and they burn a ton of calories.

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