DECEPTIVE FOOD LABELS

Deceptive Food Label Serving Sizes

As I was walking around the grocery store the other day I saw several food labels that said fat free, sugar free, reduced calories and 97% fat free. While someone may initially think they are making a good choice, they may be wrong!

If you take a further look and really scrutinize the nutrition facts on the back of the label, you will begin to notice that things are not as great as they seem. So now that you understand that more investigation needs to be done with regards to these deceptive labels, I will give you some tips to look out for the next time you go shopping!

Deceptive Food Label #1: Fat Free

The award for the #1 culprit to sabotaging your weight loss goals goes to fat free items. While they may indeed be fat free, the sugar content (and sometimes the sugar alcohol content as well) is through the roof. Items such as cookies are a primary target for people who purchase these foods. They have been deceived by the front of the label and never bother to take a second to rotate the item 180 degrees to see the truth for themselves.

Deceptive Food Label #2: Sugar Free

This definitely was a close second to fat free items. While food labels may say sugar free, the fat content is through the roof as well as the sugar alcohol content in some! Not to mention the saturated fats and hydrogenated oils they put in these foods as well to help preserve them.

The No Sugar, One Gram of Fat Trick

Don’t fall for this one either. While the label may be correct when you look at the back, the serving size is the accomplice. Some serving sizes may be as small as a tablespoon. This means if you use 4 tablespoons you are eating 4 grams of fat. But then again, who eats only 4 tablespoons of something?

Deceptive Food Label #3: Reduced Calories

This marketing tactic has worked well for several years because of its catchy title. But what exactly does “reduced calories” mean? More importantly, where do these calories come from?

When it comes to achieving your weight loss or fitness endeavors, the number of calories should not be as important as the source of the calories. Your main concern should be whether it is high in good fats (monounsaturated and polyunsaturated) or bad fats (saturated). Remember that each gram of fat contains 9 calories. So if you eat a serving size with 6 grams that is 54 calories from fats.

Deceptive Food Label #4: 97% Fat Free

Again, just because it says 97% fat free does not mean that you are out of the woods. There are still 3% of fats by weight that the food contains. So there is absolutely no connection between calories and fats.

To further illustrate this point, suppose you were to go to the grocery store and get a slice of ham or any other deli meat. Let’s say the meat contains 60 calories per serving and only 2 grams of fat. That is 18 calories of fat per slice of meat. This comes out to about 30% of the calories coming from fats.

For those who are trying to play devil’s advocate and say: “yeah but the rest of the calories can all be protein”, I have news for them. Let’s analyze this some more. There are 4 calories per gram of protein and carbohydrates. Hypothetically speaking, if the remainder of the deli meat is all protein, that would mean that the other 42 calories come out to be 10.5 (42 divided 4) grams of protein.

So as you can see just a few slices of deli meat can add up to be a lot of extra fat calories in a hurry. The same rules apply for food labels so always be on the lookout and read the nutrition facts thoroughly before making your purchase.

By Anthony Alayon

DEFEND AGAINST DIET SABUTEURS!

There’s one in every crowd— at the office, in your church group, among your closest friends and family. Sometimes they mean well, sometimes they seem a tad malicious, often they have no idea how they’re sabotaging you. But every time you take a step forward to gain dominion over food, they’re at your elbow-- offering you a brownie, some chips, an extra heaping helping of pasta.

Why does it seem that people close to you go out of their way to sabotage you?

Experts sum it up in one word—Change. Getting fit through diet and exercise creates big changes in your life—changes you welcome. But if your friends and family aren't in the same mode of change, they can be oblivious, jealous, and uncomfortable with your changes.

Perhaps:

1. They feel guilty. You're losing weight and getting in shape. They're not. Tempting you to "fall off the fitness wagon" means you’re "normal" again, and they can feel good about the status quo. 
2. They don’t understand. They’ve never had a weight problem and just don’t realize how hard you’ve worked to get where you are. They think it’s "silly" for you to worry about what you eat. 
3. They miss the old you. That is, the cookies you brought to work, the after-work "happy hours" spent in the company of high-fat potato skins, the luscious desserts you used to indulge in. Maybe you’re spending more time in the gym and have less free time for them. Maybe they’re afraid to lose you.

Don’t overreact, but don’t give up either! Try these strategies to vanquish your perennial food foes:

1. Don’t assume the worst. Unless sabotage is blatantly deliberate, give saboteurs the benefit of the doubt when it comes to their motives. If your mother serves you lasagna—your favorite, perhaps it’s because she equates food with love, not that she wants you fat. At any rate, it doesn’t pay to get defensive.
2. Just say no. You wouldn’t expect to have a drink forced on you if you were a recovering alcoholic, and you shouldn’t have to submit to having fattening food foisted on you. Tell the food pusher, "No, thanks," and leave it at that. You don't owe an explanation. Nor do you need to feel guilty if you choose to avoid someone who’s not helpful to your cause. 
3. Take it and leave it. Granted, the thought of wasted food is hard for many of us. You don’t have to be a member of the clean plate club. Remember, there are times when discretion is the better part of valor.
4. Look for patterns. Be on the lookout for situations that trigger your diet downfalls, perhaps with a food journal. It may help you recognize people and events that do you in, allowing you to develop strategies to deal with them. If you know, for example, that there are likely to be donuts by the office coffeemaker, it’ll be much easier to resist them if you have your own healthy but satisfying snack.
5. Set up your own support system. If you can recruit friends and family to your cause, you may be able to create a valuable support system. Numerous studies show that when your social network supports you, you reap positive results. If that’s not feasible, take a different approach: join a weight-loss group, or avoid friends (at least temporarily) who are a negative influence, maybe even make new friends who share your goals. You’ll get stronger with time, and be able to handle the not-so-supportive folks. 
6. Ask for help. Keep in mind that your weight-loss needs are unique. Don’t expect loved ones to exercise telepathy to know what your needs are. Tell them! Be fair and reasonable, especially with those who share your home. They may be willing to make compromises, at least for shorter periods of time, about what foods are kept and cooked in the house.
7. Be a grownup. Remember that what you put in your mouth is your responsibility. While others may tempt you, ultimately you’re in charge of your own life. Look at difficult situations as opportunities to flex your newfound control muscles-- and reinforce the idea that you’re not adopting a healthier lifestyle for someone else, but for you.

By Rebecca Pratt

TOP 5 FAT BURNING FOODS

Activating your metabolism can be challenging for some as there is a lot of information regarding diet and nutrition that can be misleading or false.

Sometimes it is best to stick to the basics and eat natural foods that you can pick up at your local grocery store. Making things as simple as possible can be the easiest and most efficient solution to getting a lean body! With that being said, I will give you 5 fat burning foods to consider next time you are at the grocery store.

Fat Burning Food #1: Salmon

This type of fish is great for burning fat as it is high in protein, and best of all, rich in Omega-3 essential fatty acids. Essential means that it cannot be produced naturally in the body so in order to get it you must obtain these fats through your diet. It also has a good ratio of saturated, polyunsaturated and monounsaturated fats, which makes it well balanced.

Another health benefit of this combination is that it reduces the risk of joint inflammation. In addition, these fats help our immune and circulatory systems.

Fat Burning Food #2: Oatmeal

My personal choice for breakfast is oatmeal. This food not only tastes great but can really help boost your metabolism.

Oatmeal contains good fats and it is a source of low glycemic carbohydrates. Low glycemic carbohydrates are crucial for helping to incinerate your belly fat as they give you time released energy and help you to store glycogen.

In addition, they are high in insoluble and soluble fibers. Soluble Fibers allow sugars to be released at a slower rate and help to bind fatty acids. It can even lower cholesterol and LDL cholesterol which is the bad cholesterol. Insoluble Fibers help to move food through your intestines.

I even mix my oatmeal with protein to make some unique recipes that have added a great variety to my diet.

Fat Burning Food #3: Vegetables

A fact that many people do not know about vegetables is the negative calories that they contain. It takes more calories to digest the vegetables than the calories that they provide you with. The reason for this is because of the high fiber content; it takes calories to process so much fiber; so many that the body ends up burning more calories than what it gets from this food source.

Fat Burning Food #4: Nuts

A great addition and snack that can be added to your diet is nuts such as cashews, almonds and walnuts. If you do not go crazy overeating nuts, you can benefit from eating them.

Not only are nuts high in fiber and contain good fats, but they also are high in antioxidants such as vitamin E and selenium.

A good approach to use when eating nuts is to consume around 1-2 ounces at most. Using this approach will prevent you from overeating fats and enable you to get the right combination of good fats to help you blast your belly fat away.

Fat Burning Food #5: Flax Seed & Fish Oils

Flaxseed and fish oils are great food supplements for anybody to take. These oils contain omega-3 fatty acids which help to speed up your metabolism.

These oils help to reduce body fat and thus they are a great supplement to add to any fat burning diet. The Omega 3s these oils contain can also help reduce soreness after workouts and act as an anti-catabolic agent. Using these oils allow your body to maintain its strength levels while losing body fat. In addition, they give your body a good source of natural energy and help to maintain triglyceride/cholesterol levels. These oils should be taken upon wakening and before bedtime.

Make sure that you do not use these oils for cooking as they are both light and heat sensitive. In addition, keep them refrigerated after opening them.

HCG APPROVED DRESSINGS

Citrus Dressing

Ingredients:

1⁄4 cup apple cider vinegar

1 cup water

1 T. lemon

1 pkg. Stevia

1⁄4 tsp. garlic powder

Directions:

Mix together, keep refrigerated.  Makes 6 servings.

Dill Dressing

Ingredients:

1/3 cup apple cider vinegar

2 T. water

2 T. dried basil

2 T. dried dill

1 t. garlic powder

1 t. dry mustard

1 t. onion powder

Directions:

Combine all ingredients in a blender and mix well.  Makes 8 Servings.

HELP YOURSELF OVER DIET HURDLES

Make Options Instead of Excuses

The good news is that there are plenty of helpers to get you over those diet hurdles.

Hurdle #1: "I don’t have time to cook."

Helpers:

• In anticipation of busy times, prepare batches of food on the weekends and freeze them until needed.
• When preparing food, purposely make extra for leftovers.
• Plan your meals for the upcoming week and make one weekend trip to the grocery store.
• Buy foods that are pre-prepped: bags of chopped vegetables, pre-cut fruits from the produce section, canned beans instead of dried.
• Throw all your ingredients into a Crockpot and voila! A healthy, home cooked meal awaits your return from work.
• Buy healthy frozen entrees, and meals that take only a few minutes to cook. Examples include: stir fry (look for pre-cut veggies), soup, instant brown rice, oatmeal, and sandwiches on whole 100% wheat bread.
• The night before, set-up your breakfast (dishes, utensils, etc), pack your lunch, and plan what you’ll do for dinner.

Hurdle #2: I’m suffering from a case of "Portion Distortion."

Helpers:

• Order smaller-sized or lunch-sized portions when eating out.
• Know serving sizes and be accurate in tracking food choices.
• Ask the server to box up half of your entrée before it arrives.
• If you are thinking about going for seconds, wait at least 20 minutes to decide if you are truly still hungry.
• Avoid buffets and all-you-can-eat dining options.
• Educate yourself! When you learn what proper portions really look like, you won’t have trouble knowing when to stop.

Hurdle #3: I’m an emotional eater.

Helpers:

• Plan ahead and keep busy during downtime to avoid eating out of boredom.
• Drink plenty of water throughout the day. You might actually be thirsty instead of hungry.
• Don’t keep sweets and junk food on hand at home.
• Give yourself occasional food rewards, and build them into your plan. Decide ahead of time, and portion out how much you will have.
• When you’re about to eat, ask yourself if you are actually hungry, or if you’re upset, sad, lonely, or bored. If your emotions are driving you to eat, find a healthy way to deal with them: write in your journal, allow yourself to cry, call up a friend, go on a short walk, or read a book.

Hurdle #4: I don’t know what to do when I eat out. 

Helpers:

• Share an entrée or dessert with someone.
• Order dishes with lots of veggies.
• Drink water while you are waiting for your meal.
• Enjoy a healthy snack before you go out so that you aren’t too hungry
• When eating out, decide what healthy option you are going to order before you look at the menu.
• Don’t be afraid to make substitutions and special requests (no oil, sauces or butter). Ask for dressing on the side, tell the waiter you'll pass on the bread basket, and ask for your veggies to be steamed instead of fried.
• Don’t let the restaurants win—you’re in control of your diet.

Hurdle #5: I don’t know what to do at family gatherings, holidays, or on vacation.

Helpers:

• Eat on a regular schedule. Don’t skip a meal in order to "save room" for the next meal.
• Plan ahead for exercise. Find out if the hotel has a fitness center or if there are any parks or recreation centers nearby. If not, bring your own travel-friendly equipment, like a jump rope or resistance band.
• Enjoy the company and activities more than the food.
• Plan physical fitness activities for the group.
• Vacation can make sticking to your diet and exercise plans that much harder! But if you’re armed and ready, you can take on vacation and come out a winner.

Hurdle #6: I don’t eat breakfast.

Helpers:

• Prepare a large batch of healthy options (fruit salad, whole grain pancake batter, oatmeal) at the beginning of the week and use it throughout the week.
• If you aren’t hungry first thing in the morning, pack a healthy snack and eat it around 9 a.m.
• Shop for quick, healthy foods once a week.
• Eat a piece of fresh fruit every morning.

CAN STRESS CAUSE WEIGHT GAIN

 

What the Research Really Shows

-- By The American Institute of Cancer Research

Some advertisements claim that hormonal changes from high stress lead to weight gain. Research does support some link between stress and weight. Stress often causes people to drop good eating and exercise habits that helped them lose weight.

When people are stressed they can also have trouble falling asleep. Studies show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Tired people often turn to food, too, to replenish their energy.

The Controversy about Cortisol
The hormone most often mentioned in connection with stress is cortisol. When we feel threatened or stressed, cortisol levels rise in a "fight or flight" reaction, making more fuel available to the body. Yet in today’s world we may never burn all the energy released by this hormone because stress is largely emotional and doesn’t require a physical response.

Cortisol may affect where body fat is stored. In one study, people whose cortisol levels jumped the most in response to stress tended to have proportionally more waistline fat—even if they were at a healthy weight. A greater proportion of fat at the waist was related to increased levels of ongoing stress related to work or finances, or lower levels of self-esteem. Waistline fat that gives people an apple shape poses the greatest health risks.

Although ads for some herbal products claim to lower cortisol levels and bring rapid weight loss, no evidence from respected research studies exists to support these claims. In fact, the Federal Trade Commission has filed a legal complaint against marketers of two herbal supplements. They have agreed to stop making such claims, but the products remain on the market.

Ease Your Stress without Supplements
To control stress and its influence on your weight, first try to remove the sources of stress in your life. Scale back on your commitments, learn better time management, or become more assertive. Exercise, meditation and yoga can then be used to cope with stress that you can’t eliminate.

Another way to counteract stress is to change your psychological responses. For example, if you tend to overeat when stressed, develop a list of nonfood ways to handle the pressure. Learning to wait out the urge to eat—usually just 10 to 15 minutes—can be a simple psychological change that makes a significant difference.