There’s not one day that goes by where you don’t run into some sort of advertisement for dieting and weight loss.  It’s a popular thing, yet we all feel alone in beating America’s biggest challenge.  The most frustrating part is trying to shave off that last 5-10 pounds that seems cemented onto our bodies.  Why is this so difficult?  You thought that running that extra mile would do the trick. Well it’s probably not because of your exercise regimen and could be as simple as consuming faux-healthy foods on a daily basis.  Many foods out there are advertised as healthier alternatives that can help slash away body fat and drop pounds, but they may in fact be hindering your weight loss achievements.  Here are some of the most common health food gimmicks to watch out for when strolling the grocery store lanes.

Flavored Yogurt

Yogurt is an excellent source of protein, calcium, and probiotics, but they’re not all equally as nutrient dense.  Flavored yogurts can easily fool the consumer into thinking there’s little difference from non-flavored yogurts.  However, flavored yogurts contain about 8 grams less protein per serving and consist of several more grams of sugar.  Many might think they’re getting an extra boost with yogurts that contain fruit, but once the fruit is pureed during production, it losses a lot of it’s essential nutrients, such as Vitamin C (www.prevention.com).  Also, all yogurts contain enough probiotics that are beneficial to digestion, so any brands claiming they’re specifically designed for assisting in digestion are just trying to amp up their marketing (www.today.com). If you’re looking for the best way to eat yogurt, go for plain Greek yogurt, and if needed, add in your own fresh fruit, honey, chia seeds, or even dark chocolate chips to feed that craving.

Granola 

Granola tends to have a household reputation for being a quick, filling, and nutritious breakfast food.  You get grains, dried fruit, nuts, and warm seasonings such as cinnamon, it’s a comfort food that’s delicious and seemingly good for you.  But the reality of it is, granola skyrockets in sugar, fat, and calories.  Whether it’s store bought or homemade, 1 cup of granola generally ranges between 420 to 600 calories, 11 to 30 grams of fat, and at least 25 grams of sugar.  On top of that, the sugars that make up this sweet, crunchy delight are mostly added sugar rather than the healthier, naturally-occurring sugars you find in fruit (fructose) or dairy products (lactose).  So, having that 1 cup of granola for breakfast will already account for over the 24 grams of sugar women should allow in their diet for the entire day (www.shape.com).

Artificial Sweeteners

Many nutrition-focused manmade products are designed to help the consumer continue to enjoy their favorite foods with less negative repercussions to their health. However, this tends to backfire more often than it works.  Artificial sweeteners are today’s most prevalent example of this.  People want less calories but just as much sweetness and flavor to their sodas, coffee drinks, sweet teas, etc. and artificial sweeteners grant all those wishes.  But the reality of choosing Sweet N’ Low, Equal, Truvia, or Stevia over natural cane sugar could be more detrimental than helpful.  Artificial sweeteners tend to be hundreds to thousands of times sweeter than real sugar, so this spikes your sweetness tolerance potentially causing you to overindulge in foods and crave sweet things more often. Many artificial sweeteners have been linked to increasing the risk of developing diabetes and/or heart disease.  Ingredients to look out for in foods when trying to avoid artificial sweeteners go by the names aspartame, saccharine, sucralose, acesulfame potassium, and cyclamate potassium.  If you want to continue to ride on the artificial sweetener train, your best choice is Splenda, which contains sucralose that is derived from natural sugar and is the only current artificial sweetener isn’t linked to adverse health effects (www.sharecare.com).

Veggie Chips/Straws

Anything containing the word “veggie” is like getting splashed in the face with water. You instantly wake up and think you just discovered the newest and easiest way to get those 5 cups per day.  Veggie chips – made out of zucchini, squash, carrots, sweet potatoes, tomatoes, spinach – you’re getting a full serving of vegetables doused in oil and deep fried.  Essentially, you could call original potato chips veggie chips.  If you literally broke down a veggie chip into it’s top ingredients, they’re basically made out of corn flour or potato with a small addition of vegetable powder or pureed vegetable.  The majority, if not all of it’s nutritional beneficiaries, like Vitamins A and C, are lost in the processing plant.  Veggie chips are just another empty calorie food that will only supply a roadblock in your stride to losing pounds (www.shape.com).

Protein Bars

Protein bars are simply a healthier version of a candy bar.  Protein bars, in general, contain loads of added sugars and artificial sweeteners, which obviously won’t help cinch that waist.  Also, most people, unless you’re an athlete or aggressively training for some kind of physically active competition, don’t need the extra protein.  In fact, excess protein in your diet will just convert to fat.  What many people might not realize is that there are better-for-you proteins, such as whey concentrate and isolates or casein protein, and and, in general, protein bars contain the less healthy varieties.  Most bars are made with a form of protein isolate, which contains MSG, a neurotoxin that is linked to digestive disorders, Celiac’s disease, and autoimmune disorders.  However, not all bars go for an entirely genetically modified layout (www.care2.com).  Some brands that have no added sugar, gluten free, and/or contain a richer protein source are Lara Bars, Luna Bars, or Think Thin.

The biggest favor you can do for yourself and your body is to really look at what you’re actually eating.  Learn to read nutrition labels properly and what key ingredients to avoid.  Just because it says flashy phrases like “sugar-free”, “protein-rich”, or “a great source of vegetables” is most likely not everything it’s cracked up to be.  Switching to a clean, healthy diet is a lifestyle change.  It takes work, time, and research, but the benefits are all worth it, like finally losing those last 5 pounds.

The post 5 Faux-Healthy Foods appeared first on AKAMom Magazine.

You may have heard of the most recent diet craze touted by celebrities to improve your health, lose weight, and even prevent diseases such as diabetes and cancer. The raw food diet is extreme, but also the most basic and simple diet you have heard of in a while.  The drawback, you may have a difficult time convincing your family to join in. On a positive note, meals must be a snap to prepare. You may be asking yourself, is it worth it? The answer is both yes and no and depends on what your goal is.

If you are trying to lose weight, a raw food diet could get you to your goal rather quickly. Any diet that strictly limits your choices will result in weight loss simply because you severely limit what you can eat. The raw food diet will restrict you from eating any processed and cooked foods and all meats except for sashimi, unless you’re a fan of raw meat. This leaves you with the choice of raw fruits and vegetables and nuts and seeds. Fruits and vegetables are naturally low in calories and high in fiber, which fill you up quickly resulting in weight loss. Nuts and seeds are higher in calories and supply healthy fats but again, it is difficult for most people to eat huge portions in their natural state. So, if you are looking for weight loss, the diet might be the ticket. You should always be careful not to remain on a restrictive diet for a long period time because it can result in nutritional deficiencies and decreased metabolism.

If you are thinking about trying this diet because you have been told you lose nutrients and enzymes when you cook foods, then you should think again. Certain foods have more nutrients and enzymes when cooked versus raw and vice versa.  For example, Steven Schwartz from Ohio State’s Comprehensive Cancer Center reports that you absorb more lycopene from tomatoes cooked with a healthy fat, than if eaten raw (Ohio State University, 2008).  Foods such as carrots and broccoli have more bioavailable antioxidants when they are cooked, according to a report from the Journal of Agriculture and Food Culture (Miglio, Chiavaro, Visconti, Fogliano, & Pellegrini, 2008).  Some nutrients such as vitamin C are more fragile, making raw fruits and vegetables the better choice.  So what foods should you eat cooked and what foods should you eat raw? There is no right answer, except to say you should include both raw and cooked foods in your diet to get all your needed nutrients.  It is better to eat cooked broccoli than no broccoli at all.

Thirdly, should you go raw to prevent cancer, Diabetes and other diseases? The answer may be yes. It’s no surprise that processed foods are not good for our bodies. Processed foods usually contain additives and excess sugar and sodium that cause inflammation in our bodies that can lead to disease. The diet requires you to eat whole foods and keeps your hand out of the cookie jar. So, obviously you will be healthier than you if you eat all those tasty package treats.

Eating vegetables and fruits is good for you, but restricting your diet too much is likely to lead to a binge in the middle of the night. There are no black and white rules to eating, except to say everything in moderation.

References:

Miglio, C., Chiavaro, E., Visconti, A., Fogliano, V., & Pellegrini, N. (2008). Effects of Different Cooking Methods on Nutritional. Journal of Agricultural and Food Chemistry, 139-147. Retrieved from http://pubs.acs.org/doi/pdfplus/10.1021/jf072304b

Ohio State University. (2008, 08 13). TURNING UP THE HEAT ON TOMATOES BOOSTS ABSORPTION OF LYCOPENE. Retrieved from Researchnews.osu.edu: http://researchnews.osu.edu/archive/lycoproc.htm

The post Raw Foods vs. Cooked Foods appeared first on AKAMom Magazine.

There has been a lot of news lately about women dieting like men. Every woman knows that life is unfair when it comes to which gender loses weight faster. Men generally have the unfair advantage of dropping pounds quickly and easily just by cutting out beer, soda, or their morning latte. Meanwhile, women cut out carbohydrates, lessen calories, and do tons of cardio and still have difficulty dropping weight.

Scientists tell us the reason men drop pounds more easily is that they have more testosterone and muscle mass, resulting in a higher metabolism.  But recent news is telling us that women may be able to drop pounds as quickly as men if they some take diet tips from men.  Men typically attack excess pounds from a different angle, focusing on adding more protein to their diet, lifting heavy weights, and taking the slower more achievable approach of only cutting out one treat per day. A woman typically chooses to do massive amounts of cardio, lowering calories, cutting out protein and increasing vegetables, and not allowing themselves any treats.  Women focus so strictly on the process that it becomes difficult to stick to, leading to yo-yo dieting.  Men typically go slow and steady and are less likely to beat themselves up if they slip up and have that extra cheese pizza for lunch.

 Is this more conservative and sustainable approach men take helping them stay on track longer and remain consistent with their goals or is it really the anatomy and chemistry that is propelling a man’s weight loss? The answer is yes to both.  Men do have a metabolic advantage over weight loss, but they also take an approach to dieting that is stress free and easier to stick with. This stress free approach is another advantage for team men. Stress increases with cortisol levels and leads to weight gain. Women tend to stress more about being overweight and dieting, increasing the amount of cortisol in the body and making it more difficult to lose weight.  

So what is the verdict, should women diet like men and will it make a difference?  Women should take some tips from men, but a woman’s approach is not completely wrong either. Combining the two is the best option. Not every diet works for every person, you must do what works best for your body. 

Follow these modified “man diet” tips:

• Eat like our ancestors: protein, veggies, and nuts/seeds
• Choose lean protein (chicken, fish, and turkey).
• Add weight lifting to your exercise routine, it’s a myth that weight lifting makes women bulky.
• Do not cut out entire food groups. This leads to deficient nutrients and increases cravings.
• Slow and steady wins the race, don’t stress if you slip up one day, tomorrow is a new day.
• Get plenty of rest. When you are tired, you tend to crave starchy and sugary foods.
• Allow yourself to have one treat per day. Knowing that you can have it again tomorrow can help you sustain from over doing it.

The post Look like a Beauty, Eat like a Beast! appeared first on AKAMom Magazine.

Detox diets are a popular trend in the world of health and nutrition these days. If you have been following the latest in health fads, no doubt you have heard about them. However, the jury is still out on whether or not detox diets are actually good for you. Many health care experts and dietitians are now questioning the claims behind these food regimens. If you are considering using a detox diet to lose weight, get healthier skin, rid your body of certain addictions, or just feel better, you might want to think again.

What are Detox Diets?

Detox diets refer to those eating plans that essentially promise to rid of the body of harmful toxins. The principle behind them states that these damaging substances build up in our bodies and cause a variety of health problems, everything from weight gain, bloating, decreased immunity, fatigue, and aches and pains. If you can get rid of those toxins in your body by following a specialized diet, you will start to feel great and your body functioning will improve as a result.

What do Detox Diets Require?

Of course, the methods of detoxification vary according to which plan you choose in order to accomplish this. There are detox diets that promise quick results that last anywhere from three to thirty days. Some diets focus solely on eating raw foods, fluids, or a certain kind of nutrient. Others focus on fasting and colon cleansing in order to detox. In general, detox diets encourage the consumption of fruits, vegetables, nuts, beans, and plenty of water. Processed foods, meats, eggs, dairy, and refined sugar are typically not allowed.

Are Detox Diets Good for You?

The theory behind detox diets sounds appealing, but there is hardly any scientific evidence these methods do any good. Our bodies get rid of toxins all on their own, no matter what kinds of foods we eat. After all, that is what the liver, lungs, and kidneys do anyway. Moreover, studies have shown that detox diets should never be done for long periods of time because they lead to more health problems connected to nutrition deficiencies. In terms of weight loss, detox diets will help at first because they cut out a lot of calories but the human body cannot last long on such a plan.

Detox diets do offer some noticeable health benefits. They support increasing your intake of fruits, vegetables, and water while cutting out junk food and unhealthy drinks. In reality, though, detox diets may be more harmful than helpful. They may be great in the short term but most experts agree that they are not a solution in the long run. The key to taking care of your body is to rely on the tried-and-true methods of regular exercise and a healthy, balanced diet.

The post Demystifying the Detox Diet appeared first on AKAMom Magazine.

Admit it: some days you long for that pre-baby waistline. The recent trend of “corset shaping and dieting” has corsets on the comeback. HourglassAngel.com offers corsets and clinchers that allow your perfectly shaped hourglass figure to safely and comfortably be accomplished in seconds. After all, who doesn’t love a bit of instant gratification?

In addition to necessary dietary changes, corset dieting can encourage a smaller waistline without the risks and dangers of surgery. While on this diet, you will notice increased poise and improved posture. Just as with any other diet, it is important to also consider the hazards of corset dieting with improper usage. Restricted breathing, rib shifting, and internal and external bruising can all be possible side effects, so practicing responsible dieting habits is essential to changing your body in a healthy way.

Finding the Right Corset for You – HourglassAngel.com

No one wants to spend over $100 to ultimately end up feeling frustrated and dissatisfied. Luckily, finding a corset that works for you doesn’t have to feel like rocket science. With a mission to promote self-esteem and a positive body image, HourglassAngel.com not only sells corsets and clinchers that are quality, they also help sustain weight loss, improve posture, and boost overall confidence. With products as low as $40, the best attribute may be the affordability but testimonials boast about consistency, variety, and reliable customer service. Additionally, the shipping for exchanges and returns is free and the overall policy is reasonable and efficient. The corsets not only instantly make you look at feel better, they also contribute to weight loss and have been known to eliminate back pains. 

AMIA Almighty Clincher

This clincher is perfect for instantly transforming post-baby bellies. It’s frontal hooking allows you to easily get in and out and gives your waistline the appearance of a 1, 2, and sometimes even 3 size reduction. Repeated usage can lead to a sustained reduction of up to 4 inches. Results also include reduced back pain, a boost of thermal activity, a firmed midsection, and a lifted bust.

The post The Return of the Waistline! appeared first on AKAMom Magazine.

Weight loss is one of the most popular fitness goals and for good reason. Obesity is becoming epidemic and being overweight can lead to a multitude of chronic diseases and health problems. Losing weight means getting healthier, and as moms, this sets a good example for our kids and families. On the other hand, weight loss is difficult and there could be many lifestyle elements keeping you from reaching your ideal weight.

If you find yourself in a weight loss slump, here some factors that could be sabotaging your efforts:

1.  Not Getting Enough Sleep – A common complaint of moms everywhere, a lack of sleep can lead to packing on pounds even if you are making other efforts to lose them. According to several studies of the effects of sleep on weight loss, not getting enough sleep leads to a slower metabolism and an increase in the amount of calories consumed. Sleepiness could lead to poorer food choices throughout the day when you are tempted to reach for sweets or energy drinks.

2.  Dehydration – Our bodies are primarily made up of water so it is critical to replace the fluids we lose every day. Not drinking enough water can sabotage our weight loss efforts because our metabolisms slow down when we don’t get enough. Curiously, drinking enough water throughout the day actually leads to more weight loss because water increases our metabolism and helps to control appetite. 

3.  Not Building Muscle – In general, women tend to stick to cardio exercise in order to lose weight. However, strength training is an essential ingredient of any weight loss plan. The more lean muscle you have, the higher your metabolism will be and you will burn more calories. Adding lean muscle through lifting leads to increases in your metabolism even when you aren’t physically active.

4.  Not Having Support – Having just one person in your life that supports your weight loss goal can make all the difference. If your family isn’t supportive and unwilling to make lifestyle changes along with yours, they will hinder your efforts. Get the family involved or try to find at least one person you can call when or those late night cravings hit. Sometimes, your support person can be a workout buddy or a personal trainer at your gym.

5.  Inconsistency – Anyone who has lost a significant amount of weight will tell you that being consistent is the key to weight loss. Many people get caught up in yo-yo dieting where their weight fluctuates significantly over time. They might do well for a few months but then lose motivation to continue eating well when the holidays come around. 

January may bring difficulties in getting back on track, but being disciplined in your healthy habits in the long run is critical to reaching your goal.

The post Factors that could be Sabotaging Your Weight Loss appeared first on AKAMom Magazine.

Who doesn’t love the smell of a warm kitchen during the holidays? They’re designed around food and bringing family, old friends and new friends together. However, holidays can also be a detriment to your healthy lifestyle and cause you to lose your focus through the end of the year. But they don’t have to.

“Think of fall as the perfect time to reassess the state of your health and prep for the challenges of the holiday season,” says Alicia Rodriguez, corporate registered dietician at Life Time Fitness – The Health Way of Life Company. “When it comes to nutrition and avoiding weight gain, my motto is, keep it simple and easy.”

Here are some tips to help you do the same:

Bulk up your plate with protein and vegetables

The side dishes at most holiday meals are often as good as the turkey or ham, but stuffing and mashed potatoes aren’t the best way to fill your plate. One way to avoid-weight gain is to build your plate with protein. This should be easy since holiday dinners revolve around meat. Second, fill your plate with side dishes that include vegetables. You may have a little spot left on your plate – use this space for your “indulgence.” When you look at your plate, the goal is that the majority is still providing you with good nutrients and reduced carbohydrates.

Use the “fork” trick

Many of us go back for seconds, and even third helpings at holiday meals. This year, focus on asking yourself if you’re enjoying your food. To help you answer this question, use the fork trick. Once you take a bite of food, place your fork down on the plate and let it go. Chew your food, swallow and then pick it up again. The key to this trick is letting go of the fork. This will remind you to slow down, enjoy your food and converse with friends and family.

Avoid the clean plate club

Growing up, many of us were always told “You can’t leave the table until you finish everything on your plate” and inevitably, we spent many nights sitting alone at the dinner table. These days, Rodriguez advises her clients to eat until they are full and, if their plate is not clean, it’s OK. Focus on one plate of food, slow down and be careful not to overeat. Overfeeding is never really a healthy thing to do.

Share your dessert with a loved one

After a satisfying meal, it is hard to avoid the sweet smells of pumpkin -or warm apple pie. If you choose not to skip dessert, share a small slice with a loved one or new friend. If you are hosting, designate one family member to bring dessert to limit the endless selection of pies and reduce the urge to over indulge.

Make like a turkey and trot out the door

Start your holiday with a new tradition this year and gather the family to do something active. Take a walk to a local park, put together a family friendly flag football game, rake the leaves up in the yard (and jump into them) or encourage the family to sign up for a run/walk event such as the Life Time Turkey Day 5K or Commitment Day 2014.

Holidays are a time to be thankful for family, friends and everything in between. Savor the moment, really take time to taste your food, get out and have some fun, and avoid the-holiday weight gain.

The post Five tips to avoid holiday weight gain appeared first on AKAMom Magazine.