Remember Jared, the guy who lost lots of weight eating Subway sandwiches all the time? Well, now there’s someone else who took the same approach and  lost weight by eating burritos everyday from Chipotle , the McDonalds owned “Mexican” Grill. Now here’s the thing, if you select a low-fat 6-inch sub from Subway like Turkey or even Ham, it’s somewhat healthy (lower in calories, low in fat) so I can see why Jared lost weight. The problem with Justin Hall who went on the Chipotle Burrito diet is that the burrito he eats every single day has 1,330 calories. He says it fills him up for a long time and the rest of the day he just eats fruits and salad. It’s working for him, he’s lost 40 pounds so far, but eating one calorie dense meal each day just doesn’t sound like it will be good for his long-term health and weight.

One big component to maintaining a healthy lifestyle and losing weight is exercise.  Justin has not added any type of exercise to his plan — he just sticks to eating the daily burrito. On one hand, his method isn’t ideal, but on the other hand, he is losing weight that could bring him down to a weight where he’d have more energy to exercise. Should he be encouraged to continue it because he is losing weight, or is he better off trying to change his habits all around that will give him sustainable success?

My thought is that he’d be better off trying to change his habits, ditching the burrito, and incorporating exercise into his daily life – but at least he’s trying. Once he decides he’s had enough burritos and stops the fad diet, he’ll likely go back to old habits and gain the weight back. What he’s eating just doesn’t sound like something that would be good in the long run for anybody. If I had to pick between the Subway diet and the Chipotle diet, I’d definitely pick Subway.

Source: Diet Blog

We all know that most of what fast food restaurants offer are loaded with fat, calories, sodium, and other things that are bad for our health. Given that, I think you’ll be surprised at some of the “fast food shockers” we’re going to talk about today. I came across this information on AOL’s Body site where they had a quiz called “Test Your Fast Food knowledge” So here we go…

Which has the fewest calories?

A. Big Mac
B. Grilled Chicken Club
C. 20 McNuggets
D. Large Fries

Answer: Big Mac – That’s right, a Bic Mac  with 540 calories has fewer calories than a grilled chicken club.

Which has the most calories?

A. Corn muffin
B. Glazed doughnut
C. French Toastix
D. Egg McMuffin

Answer: A corn muffin has the most- 500 calories! 

How many calories are in a packet of Wendy’s honey mustard dressing?

A. 80
B. 180
C. 280
D. 380

Answer: 280

A Whopper with cheese has how many fat grams?

A. 17
B. 27
C. 37
D. 47

Answer: 47

Which pizza topping adds the most calories?

A. Onion
B. Sausage
C. Green Pepper
D. Mushroom

Answer: Sausage

Which Taco Bell item has the most calories?

A. Taco Salad
B. Soft Taco
C. Gordita
D. Chalupa

Answer: Taco Salad

When you’re trying to lose weight, it helps to know what it takes to drop a pound — the specifics. The information I’m going to share with you today is just the simple basics behind weight loss. To start with, we need to know the calorie deficit that it will take to drop one pound. Any guesses? The answer is 3,500. If you have a deficit of 3,500 calories, you will drop one pound. Given that, now we need to talk about how you cut out 3,500 calories in a healthy way over a realistic amount of time — a week.

• Cut 500 calories each day
• Increase your activity to burn an extra 500 calories each day
• Cut 250 calories each day and increase your physical activity to burn an extra 250 calories each day

By choosing one of the methods above, you should be able to drop about one pound per week which is certainly an attainable goal. So now you might need a few ideas to increase your activity or cut calories from your diet. Here are a few suggestions:

Increase activity by:

• Doing an extra 20-30 minutes of cardio exercise per day
• Clean your house – yes, washing windows and vacuuming actually burns calories
• Turn off the TV and go for a brisk walk
• Yard work- mow the grass, weed, water plants, etc.

Cut calories by:

• Start using smaller plates- you’ll likely eat less
• Eat slowly – you’ll enjoy your food and give your brain time to tell you when you’re full
• Snack Smart – cut out the chips, soda and ice cream and replace it with a healthy snack like fresh veggies
• Cut the salad dressing – switch from using a creamy dressing to using a good quality extra virgin olive oil and vinegar, or try squeezing a fresh lemon or lime over it

Eating healthy foods can really make a difference in your mood and how you feel. Today we’re going to talk about the different foods to eat that will boost your mood if you’re feeling anxious, nervous, depressed, sad, or lacking energy. With a few changes to your diet, you can easily improve your mood, so let’s take a look!

Protein for energy

Protein can give you a boost in energy thanks to the norepinephrine and dopamine found in protein. Great protein sources include:

• Beans
• Lean poultry
• Lean red meat
• Cheese

Carbs to ease anxiety

If you’re feeling really anxious, carbohydrates just may be what you need to calm yourself down thanks to the boost in serotonin production you have after eating carbs. Try a healthy cereal like “Go Lean Crunch” which is high in fiber and will give you the carbohydrates that you need.

Calm those nerves

If you’re really nervous about something, seek out foods that will stimulate the release of dopamine. Sources include:

• Bananas
• Leafy greens
• Milk

Get rid of depression

Omega-3 fatty acids can help you ease the symptoms of depression. Try to incorporate fish into your diet because it is a great source of these Omega-3 acids. Try foods like:

• Salmon
• Tuna
• Sardines

Turn that frown upside down

Bad moods not only make your day a little harder to get through, but they can also make it miserable for those around you. Studies have found that if your levels of selenium are low, you’ll be more irritable.  Here are a few sources of selenium to help you turn that frown upside down.

• Sunflower seeds
• Whole grain cereals
• Brazil nuts

Source

As I’ve mentioned before, sometimes it’s so hard to come up with different ways to cook chicken. I’m always keeping my eye out for a recipe that’s not only healthy, but delicious. Just today I found a great recipe that’s figure friendly and perfect for this beautiful Fall weather!

Healthy Ways to Cook Chicken – Chicken with Apples and Cider Sauce Recipe

All you’ll need:

1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
2 apples, peeled, cored and sliced
1/3 cup apple cider
2/3 cup low-sodium chicken broth
1/2 cup non-fat sour cream
1 tablespoon chopped parsley

All you’ll do:

1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour (optional).

2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.

3. Add the apples and apple cider, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the cider has reduced by half.

4. Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.

5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Add the sour cream and stir until it is thoroughly combined. Spoon the sauce over the chicken, sprinkle with parsley and serve.

Nutritional info:

Serve this with a green salad, and it’s a perfect Fall meal!

Source: Foodfit.com

I’d really like to think that I am always mindful when I eat, and I gauge my fullness by how I feel and not by how much food I have left sitting on my plate, but I’m not sure that’s always the case.  A recent study found that people eat more with their eyes than they do with their stomachs, and use the amount of food remaining on their plate or in their bowl to determine if they’ve had enough to eat.

So how did they go about performing this study to determine that people used visual clues instead of clues given by their brains that signaled they were full? They used a specially rigged “bottomless” bowl of soup! This is how it worked:

Four people would sit at a table for 20 minutes, each eating from an 18-ounce bowl of tomato soup.  The catch was that two of the bowls would never get empty, thanks to tubing running from the bowls to a six-quart vat of soup hidden under the tables.

The results? Well, those who ate from the normal bowls of soup each ate about 9 ounces while those with the bottomless bowls ate about 15 ounces of soup. When asked to estimate how many calories were consumed, those with the normal bowl guessed 123 when in reality it was 155. Those with the bottomless bowls estimated that they ate about 127 calories when in reality they ate about 268 calories worth. Certainly this would be considered mindless eating.

Reading this study was a great reminder of how important it is to pay attention to the signals that our bodies give us that tell us when we’re full. It was also a great reminder for me that when I eat, I shouldn’t be doing anything else like watching TV, or talking on the phone, or whatever else I do to multitask when I eat. The next time you sit down for a meal, stop to think about how you determine when you’re full and if you use those important clues from your brain, or if you’re the type to just clean your plate and eat everything on it.

Source: Retuers

We’ve talked a little bit before about BMI and what it is. BMI stands for body mass index and it is used as one tool to help you evaluate your weight. Using your BMI alone isn’t enough (the image below helps explain why) to determine whether you’re overweight, underweight, obese, or just right, but it is a good thing to know.If you’ve ever wondered how to calculate your BMI, go no further! Today I thought I’d explain how to do it manually, but also point you to a site that does the calculation for you.

There are two important measurements involved to do the calculation, weight and height. Therefore you’ll need to know your weight in pounds, and your height in inches. Once you have those two numbers, follow the steps below.

Manually Calculate Your BMI

1. Multiply your weight in pounds by 703 (example: 136lb x 703 = 95,608)
2. Multiply your height in inches by your height in inches (example: 5′4″ = 64inches so I’ll multiply 64×64 which equals 4,096)
3. Divide the number in step one by the number in step two (example: 95,608/4096 = 23.3)

Now I know that my BMI is 23.3

So what does that number mean? Lets take a look at the BMI categories to determine this:

• Underweight = BMI of less than 18.5
• Normal weight = BMI of 18.5-24.9
• Overweight = BMI of 25-29.9
• Obesity = BMI of 30 or greater
• Morbidly Obese = BMI of 40 or greater

So for a person that’s 5′4″ and weighs 136 pounds, they fall under the “normal weight” category. Aside from BMI, you’ll also want to get a measure of your waist which also helps to determine your overall health. We talked about that here, so feel free to reference it to determine if your waist size combined with your BMI means that you’re at a healthy weight.

Calculate your BMI with an Online Calculator

If you’d like to use an online calculator to determine your BMI instead of manually doing the math, you can find a BMI calculator here.

Wanting to get some fabulous abdominals? Today we’ll talk about three different exercises that you can do which will help you get the abs you’ve always wanted! Before we get into talking about those exercises, I’d like to point out that it’s important not to over-work your abdominals, just as it’s important not to over-work ANY of your muscles! There is no need to train your abs every day. Instead, train your abs one day, rest another day, and then work them again. All of your muscles need time to rest! With that, here are three exercises you can do to get “Fab Abs” that will strengthen your core and improve your posture.

–Leg Lifts–

1. Lie down on a mat or the floor and tighten your abdominal muscles and squeeze your buttocks
2. Straighten your legs so that they are perpendicular to your upper body
3. Move them back and forth – but don’t go farther than a 45 degree angle

–Basic Crunches–

1. Lie down on a mat or the floor and put your hands behind your head while and bend your knees
2. Lift the upper portion of your body (upper back and shoulder blades) off of the floor (note: your chin shouldn’t touch your chest)
3. Do about 10 repetitions

–Bicycle Pump–

1. Lie down in the crunch position and place your hands behind your head
2. Lift your upper body while twisting it towards the left, bringing your right knee towards it and vice-versa

Source

We all have to run errands every week whether it be to the grocery store, the post office, Target, Wal-Mart, or anywhere else.  There are always places to go and things that need to get done! If you’re having a hard time getting some activity incorporated into your day, try “Errand Energizers” – simple ways to keep active while you’re doing your errands.  Today’s tips come from The Anytime, Anywhere Exercise Book by Joan Price and Lawrence Kassman.  It’s a great little book with 300+ quick exercises that you can do no matter where you are or what you’re doing! You can find it at most book stores for anywhere between $5 and $15 dollars.

–Errand Energizers–

• Park and Walk – You’ve heard this one before, I’m sure.  Don’t waste your time making laps around the parking lot looking for the closest spot. Park as far away from the store as possible and you’ll get a nice walk both to the store and back to your car.  You can even pick up the pace a bit for a brisk walk.
• Tighten those abs – Give your abs a workout as you walk around the store. Joan Price’s suggestion is this: “Do isometric abdominal intervals anytime, anywhere you stand or sit.  Contract your abs six times slowly (6 second repetition), then six times quickly (2- second rep), then six time super-slowly (10 second rep), and repeat.
• Squeeze those cheeks – Just like you can tighten those abs, you can also tighten your butt! While you’re standing in line somewhere, or sitting waiting for an appointment, squeeze your cheeks repeatedly (of course if no one is watching!).
• Ditch the drive-thru - I’m not talking about drive-thru windows at fast food restaurants because those should largely be avoided no matter what. I’m talking about the drive-thru at the bank. Instead of pulling up to the window to do your banking, park the car and walk inside to burn a few calories.
• Mall Milers – I remember my first trip to Mall of America in Minnesota where I saw groups of women briskly walking the hallways. I thought it was a great idea, only to realize that this was an actual group called Mall Milers! Many malls have such programs, and in the winter months, this is the perfect way to get your walking in.

You didn’t really think I was going to tell you about some great diet pill that will help you lose weight fast, did you? Of course not! Why? Because diet pills are a HUGE no-no. If there was some magical diet pill that dropped the pounds quickly, I don’t think anybody would have an excuse to be overweight or obese. So today’s advice is simply this, there is no magic pill that’s going to get your weight to where you want to be that is healthy and good for your body.

I remember a while back when I was watching The Oprah Show and Oprah Winfrey said something like – If there was a diet pill that could keep her thin, no matter how much it cost, she would have it. Obviously she doesn’t have any magic diet pill, so all of those ads and commercials are just giving you false hope that there’s an easy solution. Losing weight is a challenge, trust me, I know! But it feels SO good when people ask you how you did it and you can say “by eating right and exercising.”

To add to this pro-losing-weight-naturally chat we have going on here, another thing to keep in mind is this: A recent study by the University of Connecticut found that sixty-five percent of diet pill users think they’ll shed pounds — and don’t know that most of the drugs aren’t government regulated. Would you allow your child to take a drug that wasn’t regulated or approved by the government? Probably not, so why should things be any different for you?

Anytime you see a commercial for a diet pill that sounds appealing and seems so convincing, remember, there is no diet pill that is going to allow you reach your overall goal of maintaining a healthy life style. Always look at the big picture and what will be best for you in the long run.