Category — Weight Loss Tips

Step One: Clean Out!

Clean out all the junk food and unhealthy food items from your fridge and cupboard. Choosing what should stay and what should go is easy. Just start reading the labels of every box, can and package in your home. This is a great method for those of you who need to do things in an all or nothing way. If you are loathe to throw away food, or loathe to give away food, just eat the food you have, and then replace it once you have finished it up.

A good place to start the cleansing is by reading the ingredient labels of the food stuffs on your home and throwing out all processed foods which are high in sugar, high G.I., high in fats, artificial colors and flavors, white refined flour and low, low, low in nutrition.  So, get rid of anything “instant”; instant mashed potato, ramen noodles, cup o’soups, packaged noodles–n-sauce, macaroni and cheese, white flour frozen waffles or pancakes, hamburger helper, canned macaroni/ravioli products, instant rice, instant oatmeal with added sugar, items with artificial flavors or coloring, prepackaged flavored rice and rice and bean products (there are some brands like Near East which are healthier to eat sometimes), most frozen microwavable meals, granola and breakfast bars which contain sugar, corn syrup, artificial flavors, and basically anything containing corn syrup, artificial flavors and colors. (It’s ok to eat instant oatmeal without additives). 

Also throw away white pancake mix, cereals which are high in sugar, artificial color, and preservatives, high fat meats, like bacon, sausage, ground pork, picnic roasts, cured meats. Eating high fat meats in moderation is healthy, but if for example, you can’t only eat bacon on Sunday’s then get rid of it. Prepackaged and fresh deli meats which contain high amounts of sodium, fats, MSG and artificial colors. The better brands are naturally raised and or organic often found fresh at health food stores or packaged at grocery stores, and most but not all of Boars Head products. Smoked meats, canned meats, canned chili (canned fish is OK). Canned vegetables tend to be high in sodium and are very low in nutrition. Some canned items such at crushed or pureed tomato, corn and beans are ok. 

Avoid frozen vegetables with sauces (tend to be high in sodium) and veggies with artificial cheese sauces. If it is hard for you to get fresh veggies, chose frozen veggies instead of canned. Of course fresh veggies are the best choice.

[Read more →]

Eating out while losing weight can present some problems to the dieter like when we are being served heaping portions of high calorie foods. This nifty You-Tube video can gives some tips on how to exercise portion control and cut calories when eating at restaurants.

Juliette Aiyana has an appetite for yummy, healthy and balanced meals several times per day. Her love for food, for writing, for cooking and for Chinese medicine led her to author her first book, Chinese Medicine & Healthy Weight Management An Evidence-based Integrated Approach (Blue Poppy Press, 2007). She is an acupuncturist, herbalist, workshop instructor, wife and mother. Her private practice, Aiyana Acupuncture & Chinese Herbs, is located in New York City. To read more of her articles visit her website and related blog at www.amazinghealing.com.

10 Weight Control Tips From the NIH

· Use nutrition labels. Don’t guess how many calories you’re eating.

· Watch your portions. Value-size servings aren’t a bargain if you’re eating too much.

· Cut the sugar. Don’t let sugary soda or other sweets crowd out healthy foods and drinks.

· Don’t eat out of habit. Mindless eating at work or in front of the TV can pack on the pounds.

· Think about the whole meal, not just the main course.

· Use smaller dishes and containers. Larger ones encourage you to eat more.

· Keep reminders of how much you’re eating. Wrappers, empty containers and bones nearby remind you of how much you’ve eaten.

· Get enough sleep. Less sleep is linked to higher rates of obesity.

· Get active. Look for opportunities to add physical activity to your daily routine.

[Read more →]