19Apr, 2018
    Why is Bread so Addictive?

    Bread is a notorious diet-buster. The flavor, texture and
    high carbohydrate content make it difficult to stop eating
    bread once you’ve started. In fact, many people undergo a
    chemical process while eating bread that triggers them to
    eat more and more.

    It’s no wonder many diets advise us to stay away from
    bread, especially bread made from refined white flour.

    Are you a bread addict? Here are some of the signs of
    bread addiction:

    * Strong cravings for bread products (including pastries,
    cakes, crackers and cookies)

    * A compulsion to eat bread products instead of other
    foods

    * The inability to stop eating bread products when full

    * A feeling of calmness and well-being after eating bread
    products

    * A drive to eat more bread products soon after finishing
    a meal

    If you answered yes to most of those questions, you might
    have a bread addiction. The good news is that you’re not
    alone; it’s been estimated that up to 75% of all
    overweight people have an addiction to bread and other
    carbs.

    Now that you’ve figured out whether or not you’re addicted
    to bread, let’s move on to the next question: Why is bread
    so addictive?

    After all, isn’t it made from grains? Doesn’t bread
    contain healthy fiber and carbohydrates? How can a natural
    food cause addiction-level cravings in so many people?

    Different people react to bread in different ways. Some
    individuals can happily eat a dinner roll or a slice of
    toast and go about their day without any repercussions.

    Others find themselves obsessing over baked goods,
    sneaking carb-laden snacks to quell their cravings, and
    then eating more bread with their next meal.

    For the latter group, bread is as addictive as a drug.
    When these people eat bread, their bodies release too much
    insulin, also known as the hunger hormone. Insulin
    stimulates appetite, making it easy to overeat.

    Over time, a bread addict can develop insulin resistance.
    Insulin resistance occurs when a person’s body stops using
    insulin properly. This malfunction causes glucose, which
    normally fuels the internal organs, to stay trapped in the
    bloodstream. Type 2 diabetes can result.

    High blood glucose levels also trigger hunger, which makes
    the person crave high-carb foods. Eating these foods
    causes more insulin to be released and ignored by the
    body, thus making blood glucose levels to spike higher.
    It’s an unhealthy cycle, no doubt.

    Add to this the psychological effect of eating bread, a
    popular comfort food, and it’s easy to see why bread is so
    addictive. Since the act is strongly associated with
    feelings of well-being, many people eat high-carb foods,
    like bread, when they are feeling lonely, stressed out,
    sad or bored.

    Needless to say, the bread is only a temporary fix and
    does not address the person’s real underlying needs.
    People who self-medicate in this way are prone to
    overeating without finding true satisfaction from the
    food.

    It’s important to note that whole-grain bread, which
    contains complex carbs, doesn’t seem to have the same
    addictive properties as ultra-refined white bread. This is
    because the body digests white bread much more quickly –
    essentially unable to differentiate between a slice of
    white bread and a slice of cake.

    Both are broken down into sugar, causing blood glucose
    levels to spike. After this rapid digestion, blood glucose
    quickly plummets, resulting in hunger and additional carb
    cravings.

    Breaking a bread addiction can be challenging, but the
    health benefits are worth it. Start small by giving
    yourself a two-week break from bread. You might find that
    your cravings disappear altogether after a week or so.

    When you do eat bread, eat a small amount of multigrain or
    rye bread instead of white. Also, make sure to indulge in
    your favorite treats occasionally to keep yourself from
    feeling deprived. Then get back on your diet plan
    immediately to avoid cravings that might keep you off
    track all day.

    Diet is 80% of effective and healthy weight loss, and if
    you can nail your diet then you’ll never have to worry
    about your weight again.

    Here’s a free resource to help bust those cravings.

    It’s a totally free how to eat for a faster metabolism and healthier body
    Grab it now.

    Eat well,

    Pam

    27Jul, 2017
    5 Fun Ways to Get In Shape

    Have Fun and get in shape too!

    The market is saturated with low-fat, low-carb and sugar-free foods. But despite the popular diets, “magical” pills and the latest, greatest fitness machines that all promise to melt away the pounds, more than half of American adults are overweight.

    For true weight-loss success, health experts stress the importance of changing your lifestyle for the long term and exercising regularly. Here are some creative ways to make fitness fun again and help you win the battle of the bulge once and for all.

    • * Take “healthy” vacations. Make fitness part of your travels. Head to a spa where, along with a little pampering, you can enjoy hiking, rock climbing, kickboxing, aqua aerobics and yoga.
    • * Walk or run for a good cause. Training for a 5K charity walk, for example, may be all the motivation you need to get started on a regular fitness routine. Best of all, you’ll be helping your favorite charity accomplish its goals.
    • * Dance. Join a ballroom or hip-hop dancing class. It’s a great way to shed the pounds, learn how to dance and have fun.


    * Do Pilates. Find out what makes Pilates the workout of choice for countless celebrities, and why your gym’s Pilates classes are always full. The “MTV: Pilates Mix” DVD, hosted by renowned Pilates and yoga instructor Kristin McGee, is perfect for those who want to add a more cutting-edge beat to their workout. The DVD features two half-hour workout sessions that focus on toning the arms, legs and abs, with a music mix that motivates you to get up and work out.

     

    Love Bell Peppers
    27Jul, 2017
    Frustrations of Dieting

    Are you frustrated by dieting?  Please Don’t follow the “FADS”

    Chances are you have experienced the frustrations of dieting at least once in your life, if you have problems with your weight.  Close to a hundred million Americans go on a weight loss diet in any given year and up to ninety-five percent of them regain the weight they lose within five years. Worse, a third will gain back more weight than they lost, in danger of “yo-yoing” from one popular diet to another. The conventional approach to weight problems, focusing on fad weight loss diets or weight loss drugs, may leave you with just as much weight and the additional burden of ill health.

    Love Bell Peppers
    Today, an estimated sixty-five percent of all American adults are obese or overweight. Our culture obsesses about staying thin even as we grow fatter, but this isn’t about appearances. Obesity is known to be a precursor to many debilitating health conditions such as cancer, heart disease, diabetes, hypertension, osteoarthritis, and gallbladder disease. Obesity contributes to as many as 375,000 deaths every year. In addition, the public health costs for obesity are staggering. According to researchers at Harvard University, obesity is a factor in 19% of all cases of heart disease with annual health costs estimated at 30 billion dollars; it’s also a factor in 57% of diabetes cases, with health costs of $9 billion per year.

    Set Realistic Goals:

    No doubt you have fallen for one or more of the weight loss diet schemes over the years, promising quick and painless weight loss. Many of these quick weight loss diet programs undermine your health, cause physical discomfort, flatulence, and ultimately lead to disappointment when you start regaining weight, shortly after losing it. Fad or quick weight loss diet programs generally over stress one type of food.  They contravene the fundamental principle of good nutrition – to remain healthy one must consume a balanced diet, which includes a variety of foods. Safe, healthy, and permanent weight reduction is what’s truly lost among the thousands of popular diet schemes.

    Some of the weight loss diet schemes reign supreme briefly, only to fade out. While some wane from popularity due to being unproductive or unsafe, some simply lose the public’s curiosity.

    Examples of such fad diets include the South Beach Diet, Atkins diet, the Grapefruit diet, Cabbage Soup diet, the Rotation diet, Beverly Hills diet, Breatharian, Ornish Plan – the list goes on and on.

    These fad diets advocate a specific technique (such as eliminating a certain food, or eating only certain combinations of foods) in conjunction with the basic idea that the body makes up the difference in energy by breaking down and utilizing some part of itself, essentially converting matter into energy.  This self-cannibalism, or catabolism as it is referred, typically starts with breakdown of stored body fat.

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    26Apr, 2017
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    26Feb, 2017
    Four Myths about Diet That You Should Pay No Attention To

    Have you ever tried and Failed?

    It may be because of misinformation.

    Nowhere are there more fad diets, weight loss schemes and wild, completely unsubstantiated weight loss advice circulating than in the USA. With so much conflicting “information” out there, it’s no wonder people don’t know where to turn to lose weight properly and in a healthy way. The fact is many people assume they are eating healthy although it’s closer to the truth that many of them don’t even come close to eating a balanced, nutritious diet.

    mojzagrebinfo / Pixabay

    The reason for this is mostly due to the fact that they are guiding themselves with false information propagated by fad diets put out there by weight loss companies. Most of these diets are leading people to believe that cutting out certain nutrients is what it takes to properly loose weight. Nothing can be further from the truth. Here are four common myths which lead many dieters to take the wrong road to try to find their weight loss salvation.

    MYTH # 1) YOU HAVE TO STARVE YOURSELF TO LOOSE WEIGHT
    This is probably the most commonly heard and longest running myth about weight loss out there. The fact is, if you don’t eat enough, your metabolism will slow down greatly making your body want to store fat thus making most of your initial weight loss come from water and muscle. This makes your body-fat percentage go up, meaning you are losing weight, but you are actually getting fatter!

    The average woman should not eat less than 1000 calories per day and the average man should not eat less than 1200 calories per day unless under the direction of a physician. If you eat 5-6 smaller meals a day verses 3 bigger ones within a proper calorie range, you will never feel hungry and you will lose weight while staying healthy.

    MYTH # 2) EAT NO FAT WHATSOEVER
    This is another myth that has been around for a long time. It probably comes from the fact you do need to limit your fat intake to around 15% to 20% of your overall daily calorie intake. “If eating only a little is good, then eating none must be better”, but the fact is, your body does need that 15% to 20% of fat in your diet because fat helps lubricate your joints, keeps your skin smooth and elastic, provides a source of energy, helps your nervous system to function properly and provides insulation from cold weather. Olive, flaxseed and fish oils are good sources of fats. Avoid saturated fats and hydrogenated (trans) fats.

    MYTH # 3) YOU SHOULD NOT EAT FROM CERTAIN FOOD GROUPS

    ArtsyBee / Pixabay

    A lot of fad diets adhere to cutting out one food group or another. The Atkins diet, which sparked a whole host of copycat diets, placed an emphasis on eliminating carbohydrates for example. The fact is your body needs a balance of carbohydrates, protein and fat to function properly and so none of them should be eliminated from your diet. Water, vitamins, minerals and fiber are also needed and should be a part of your regular daily intake. The key is to try to keep the carbs, proteins and fats in the proper range at approximately 60% for carbs, 25% for proteins and 15% for fats.

    MYTH # 4) TO GET ENOUGH PROTEIN, YOU HAVE TO EAT MEAT
    While it is true that meat is a great source of protein, it is certainly not the only one. Meat can also be high in fat and sodium. Dairy products are usually high in fat, but now there are plenty of low-fat and fat-free dairy products to choose from and they do not compromise the protein value. Egg whites are also a prime source of protein. These are all sources of complete proteins. Various vegetables and legumes also contain proteins but these are all incomplete proteins and must be eaten in the right combinations to become complete. One example is combining beans with rice.

    The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.

    Low Calorie Snack Ideas
    26Feb, 2017
    5 Easy Ways to Boost Your Metabolism

    Boost Your Metabolism Now

    #1 Don’t Skip Breakfast

    The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.Low Calorie Snack Ideas

    #2 Eat more often

    Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

    #3 Eat protein at every meal

    Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

    #4 Hold off on snacking

    Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

    #5 Consume enough for your body’s needs

    Eating too little slows your body’s metabolism the same way eating to infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.

    25Jan, 2017
    Can Pizza Actually Be Healthy For You?

     

    Daria-Yakovleva / Pixabay

    This article may come as a surprise to you, especially if you follow a healthy and nutritious diet…

    It’s about pizza, the weakness of many people including me. I love pizza- always have. I make sure I eat it in moderation, but it’s still one of my favorite foods.

    Now there’s good news for pizza lovers.

    According to Men’s Health magazine, research concludes that pizza can be good for you.  It’s important to point out, however, that we’re talking about real pizza- not the kind you get from Pizza Hut, Dominoes or the frozen food section of your supermarket.  By real, I mean pizza made with real crust, real tomato sauce and pure olive oil.

    According to Men’s Health, scientists writing in the European Journal of Clinical Nutrition found that eating pizza can reduce your risk of a heart attack.  In a 4-year study of nearly 1,000 Italians, those who ate pizza at least once a week were 30 percent less likely to experience a heart attack than the folks who didn’t partake of the pie.

    This is contributed to pizza’s cardio protective ingredients, including olive oil and tomato sauce.  Here’s a way to make the pizza even healthier: top it with vegetables, part-skim cheese and use whole wheat crust.  You’ll then have a meal that is actually good for you.

    Can you get this kind of a pizza in a pizzeria?

    ponce_photography / Pixabay

    You might be able to find some that offer whole wheat crust, but I doubt you’ll find any that offer part-skim cheese. What you can do is buy the ingredients at your local grocery store and make the pizza yourself.  Speaking from experience, this can be a fun thing!

    Enjoy the experience of making your own pizza and savoring a nutritious meal.  After all, feeding your body with nutritious meals is the number one thing you can do for better health.