low-fat-related stories
Zone Diet: Celebrity Approved
Diet & Weight Loss, Nutrition & Supplements
The Zone Diet, devised by Barry Sears, M.D., and introduced in 1995, gained popularity through celebrity dieters like Jennifer Aniston, Demi Moore and Madonna.
Like other weight-loss plans, the Zone Diet encourages dieters to cut calories, especially those from carbohydrates and unhealthy fats. It encourages people looking to lose weight to eat lots of lean meats and other foods filled with healthy omega-3 fatty acids as well as fiber-rich vegetables and fruits. To keep their blood-sugar levels stable and fend off hunger pangs, those on the plan eat five small meals a day.
Unlike some diets, the Zone Diet doesn't force people to buy certain foods, which can help cut down on the costs that sometimes accompany these plans. There are, however, a line of Zone Diet supplements. People who choose to eat them should be warned that they can be expensive.
Sounds perfect, right? Not so fast.
The diet discourages dairy consumption, which can keep those on the Zone Diet from getting several essential vitamins and minerals like Vitamin D, Vitamin E and calcium. Another common complaint is that the low-carb plan leaves dieters too tired to exercise. Coffee and soda intake can get tricky on the plan, too, because caffeine, which causes insulin levels to spike, is considered a no-no.
Others have a hard time understanding the 40 percent carbohydrates, 30 percent protein and 30 percent fat (40-30-30) ratio that Dr. Sears says will make your metabolism function best. These restrictions can be especially problematic when you're dining out. Dieters are also required to eat within one hour of waking and, roughly, every two to three hours after.
Additionally, Zone Diet creators claim -- despite a lack of evidence -- that those who follow the plan will decrease their risk of cancer, heart disease and other conditions while improving athletic performance.
If you have decided to lose weight, one of your best bets is a healthy, low-fat diet, paired with exercising several times a week. That's Fit has Diet and Weight Loss tips to help.
Read the full Zone Diet Review and Zone Diet Foods List from AOL Health.
Like other weight-loss plans, the Zone Diet encourages dieters to cut calories, especially those from carbohydrates and unhealthy fats. It encourages people looking to lose weight to eat lots of lean meats and other foods filled with healthy omega-3 fatty acids as well as fiber-rich vegetables and fruits. To keep their blood-sugar levels stable and fend off hunger pangs, those on the plan eat five small meals a day.
Unlike some diets, the Zone Diet doesn't force people to buy certain foods, which can help cut down on the costs that sometimes accompany these plans. There are, however, a line of Zone Diet supplements. People who choose to eat them should be warned that they can be expensive.
Sounds perfect, right? Not so fast.
The diet discourages dairy consumption, which can keep those on the Zone Diet from getting several essential vitamins and minerals like Vitamin D, Vitamin E and calcium. Another common complaint is that the low-carb plan leaves dieters too tired to exercise. Coffee and soda intake can get tricky on the plan, too, because caffeine, which causes insulin levels to spike, is considered a no-no.
Others have a hard time understanding the 40 percent carbohydrates, 30 percent protein and 30 percent fat (40-30-30) ratio that Dr. Sears says will make your metabolism function best. These restrictions can be especially problematic when you're dining out. Dieters are also required to eat within one hour of waking and, roughly, every two to three hours after.
Additionally, Zone Diet creators claim -- despite a lack of evidence -- that those who follow the plan will decrease their risk of cancer, heart disease and other conditions while improving athletic performance.
If you have decided to lose weight, one of your best bets is a healthy, low-fat diet, paired with exercising several times a week. That's Fit has Diet and Weight Loss tips to help.
Read the full Zone Diet Review and Zone Diet Foods List from AOL Health.
Popcorn - A Low-Cal TV Time Treat
There are a lot of reasons popcorn is a go-to snack for munchers. It's low in fat and calories, it's a whole grain and it'll make you feel full ... so you don't go grazing in the kitchen for seconds during a commercial break. Just make sure you keep it a healthy snack by air-popping it. And it goes without saying that smothering it in butter is a bad idea.
If you can't stand it dry, try sprinkling some spice on top. Make it even more interesting with one of these healthy popcorn recipes, including curry, cajun, onion-dill ... yum!
Sweet Stuffed Sweet Potatoes - You'll Love This Recipe
Diet & Weight Loss, Nutrition & Supplements
Sweet potatoes are a nutritional gold mine. High in vitamin A, vitamin C, fiber, iron and other powerful nutrients, choosing sweet potatoes over other varieties is a no-brainer. This Sweet Stuffed Sweet Potato recipe is very easy to make, and the sweet flavor makes it taste a little more like dessert than a vegetable.
The recipe can be found on page 8 of my online recipe book at Fitzness.com. I make it often at family meals, but sometimes I just cut the ingredients down and whip some up for myself. Give it a try! I hope you'll enjoy it as much as I do.
Weight Loss Resolutions Get Some Help From Cabot Cheese
If you resolved to eat better/lose weight/count calories this year, I'm going to bet that, by now, you're figuring out which foods are really challenging for you. I can tell you what my weakness is -- cheese. I love it, and I maintain that it's not a bad thing -- it's a good source of dairy and protein. But, it also has a good bit of fat, and once I start slicing it up to put on (low-fat) crackers, I lose all conception of a serving and just keep cutting.I know the best idea might be to just not have it in the house, but I also know that if I don't get my cheese fix, I'll want it even more and have a hard time not eating a lot when I finally get the chance. So, I bought a package of the 50% Reduced Fat Sharp Cheddar by Cabot today and had a pleasant surprise -- serving sizes are printed on the packaging, like on a stick of butter, so it was easy for me to slice off a single serving, which I then shared (somewhat unhappily).
I know not everyone approves of low-fat cheeses -- personally, I prefer regular, but I don't mind it. Anyway, I checked the Cabot website, and it looks like a lot of their cheeses have the serving sizes printed on the package regardless of whether they're low-fat or not. No excuses for overindulging on the delicious, delicious dairy goodness now!
For more tips on losing weight, be sure to check out America Takes It Off -- just click on the badge below!
Sweet Crusted Chicken Nuggets - They Don't Taste Low in Fat, But They Are!
Diet & Weight Loss, Fitness, Nutrition & Supplements
When I invented this recipe years ago, I told my husband what I was making and a big fat question mark suddenly appeared over his head. He looked at me like I was a bit insane, but didn't say those words. I think he was afraid to hurt my feelings.
But vindication came as he took his first bite. Sweet Crusted Chicken Nuggets are to die for. As my husband did that day, every single guest in my house has cleaned their entire plate when I make them. I imagine yours will be received in a similar way.
My secret formula is available in the online recipe book at my site Fitzness.com. They're very easy to make and don't take a lot of time either.
Serve them with grilled veggies, a sweet potato or on top of a salad to round things out in a healthy way. Enjoy!
Bake Up a Hot Body in 7 Steps
Diet & Weight Loss, Nutrition & Supplements
Baking up goodies for parties, gifts and Santa is a terrific part of this festive holiday season -- even for me, your loving fitness trainer. Baking doesn't have to be bad for your body though, nor does it have to contribute to that traditional December weight gain.
If I weren't a fitness professional, I'd be a baker. It's fun and allows me the ability to be creative while making people happy. I love making people happy. I don't, however, enjoy putting fat on my hips or the hips of others. This has lead me to be really creative.
I've got a few suggestions for you to follow and a link here to my favorite baked treats in my online recipe book at Fitzness.com.
- Substitute eggs for an egg substitute like Egg Beaters.
- Substitute butter/oil for a sugar free syrup like the ones sold a DaVinci Gourmet. (Use equal amounts as the ones given for the oil/butter.)
Coffee - Is Your Non-Fat Milk Really Non-Fat?
Have you ever stood in line at the coffee shop determined to be a good little coffee drinker and order non-fat milk? Then as you're downing your quite rich and creamy coffee, you wonder if you really got non-fat after all? A Glamour blogger recently wondered if baristas ever mess with your coffee drinks. After all, it can't be easy to remember grande, skinny, mocha and all the other variations that can be ordered. One Glamour reader commented that in her experience, yes, it can happen. Maybe there's a long line and there's already whole milk perfectly steamed or maybe a certain milk must be used up before it goes bad. Whatever the reason, there's certainly a chance of not getting what you ordered and you might not know the difference.
Is coffee confusion a catastrophe? Of course not. Just know that when you stop for a specialty coffee, you're also probably getting some "specialty" calories. When you make it at home, you know for sure what you're getting -- and saving some coin in the process.
Speaking of coffee, see if you've got a clue about caffeine with this fun quiz from AOL Health.
3 ways foods labels make us fat
Reading food labels can help us eat healthfully. Right? Or Wrong? The answer: Right and wrong.Definitely, reading labels can help us steer clear of foods that make us fat, clog our arteries, and cause all sorts of health problems. They can also mislead us. Think about all those low-fat claims you read on food packages. Healthy stuff? Not always. Here, three ways low-fat labels can make us fat.
- We eat more. In one study, people ate 28% more M&Ms when they were labeled low-fat, leading overweight folks to consume nearly 50% more calories. Remember: Calories. Calories. Calories. Just because it's low-fat doesn't mean it's low-calorie.
- We dish out more. People tend to believe that an appropriate serving size for a low-fat food is 25% larger than the full-fat version. There we go, eating more again.
- We stress less. When we see low-fat labels on our foods, our guilt fades away. Hey, guilt isn't always a bad thing. Sometimes, it can help us control our appetites.
10 foods for low-fat and low-carb diets
- Asparagus It's low-carb and low-fat.
- Zucchini A low-cal, low-carb veggie.
- Tomatoes Eat them as is or use in sauces, soups, or sliced on salads.
- Broth & Stock Soup Use as a base for soups, stews, and sauces.
- Wine One four-ounce serving is correlated with good health.
- Game Meats Think venison and elk -- healthy substitutes for beef -- and you'll get some lean protein.
- Berries A good choice for satisfying a sweet craving. High in vitamins and antioxidants too.
- Dark Greens & Lettuces They add volume to a meal without calorie overload.
- Salmon It's fatty, but its omega-3 fatty acids make it healthy. Full of protein too.
- Chicken & Turkey Both are low-fat and excellent sources of protein. Organic is best.
Chocolate milk isn't so terrible after all
Healthy Kids, Nutrition & Supplements
When I was a kid, there was no question that a big glass of milk was a healthy choice. Today, however, there's a pretty decent debate about milk. (Just do a search for anti dairy... you'll see what I mean.) There are environmental and ethical implications in dairy farming and many just feel that milk from a cow isn't healthy for humans. Personally, both my son and I drink milk. Not the three glasses a day some organizations would have you drink, but we each probably have one small glass a day. However, I'm a believer that you don't have to have dairy to get your necessary nutrients. When it comes to milk, though, my son and I drink low-fat, white milk. I'm just not a fan of the added sugar in chocolate milk. Some varieties of chocolate milk can add up to 18 grams of sugar. (Though I do let my son have chocolate milk as a special treat now and then.)
Bean-eaters weigh less
Beans. The more you eat, the ... less you weigh. That's what science says, that bean-eaters weigh less on average than non-bean-eaters. About 6.6 pounds less, to be exact.RealAge expert John La Puma, MD, author of ChefMD's Big Book of Culinary Medicine, says it makes sense that beans have the power to knock off a few pounds. They are full of fiber, full of protein, and low in fat. This means they'll keep you fuller longer and will make only a small dent in your calorie intake.
Not sure which beans to eat? Dark beans are best because they have the most antioxidants. Top antioxidant content, in order, is as follows: black, red, brown, yellow, and white.
Low-fat, low-calorie chicken Caesar salad
Diet & Weight Loss, Nutrition & Supplements
What's the first thing that comes to mind when you think of chicken Caesar salads? OK, we know they are delicious, so how about the second thing? Yep, I think fattening, too. In fact, Martha's research found almost 1,000 calories and 76 grams of fat in a chicken Caesar salad. Yikes!You don't have to omit the yummy Caesar, with its creamy dressing and zingy flavor from your menu, though. Why not try this 269-calorie and 10 grams of fat Caesar instead? With a few simple substitutions for the traditional ingredients, you've got a healthy salad you can eat anytime.
Silken tofu makes the creamy dressing, with lemon juice, Worcestershire sauce, garlic, and anchovy; you won't be sacrificing flavor! And this recipe still includes the shaved parmesan cheese. Start cooking and enjoy your guilt-free Caesar salad ... yum!
Research declares low-carb diet a winner
Diet & Weight Loss, Nutrition & Supplements
Which is best: Low-fat or low-carb? Results of one of the longest and largest studies to compare the two weight-loss techniques reveals that low-carb is the way to go -- for both weight loss and cholesterol management. Bummer for me, a carb-loving gal who is quite happy with a basket of bread, a plate of pasta, or a bowl full of crackers. Two years this study has been taking place. And for two years, 85 percent of the participants stuck with the competing diets -- amazing, just like the results, which indicate for some that Atkins-like diets are pretty effective and are even capable of lowering blood pressure and cholesterol. Not everyone agrees. One nutritionist says this study is deceiving and leads people to assume low-carb and Atkins go hand in hand. But dieters ate the mono- and polyunsaturated fats found in vegetables, not the Atkins saturated artery-clogging fats found in cream and butter.
Heart associations are not jumping on board the low-carb anything just yet but are still recommending low-fat diets for the reduction of heart risks. They also like the Mediterranean diet.
What about you? What do you like? And what diet are you most likely to follow?
No more low-sugar, no more low-fat
Oprah arrived in my mailbox the other day. Well, Oprah's face arrived. On the cover of her June magazine. Looking all fresh and happy and feel-good-like. Which is why I like The Oprah Magazine. It makes me feel good. And I always end up learning a few healthy somethings after flipping through the pages. Which makes me feel empowered to feel even better.Today, I learned that I should probably just buy regular foods at the grocery store. Nothing low-fat, nothing low-sugar. Low-fat peanut butter is often stocked with extra sugar and salt, says The Way To Eat guru Dr. Katz. Reduced-sugar cereals -- just bought a box with 25 percent less sugar the day before my magazine arrived -- tend to house more saturated fat and less fiber than standard versions. Bummer. There's a trend, says Katz: Highly processed products are being marketed as easier or more healthful alternatives when really, they are not.
Go with foods in their most natural state, says the good doctor. If your diet is healthful and is based mostly on veggies, fruits, whole grains, seeds, beans, lean protein sources, and nonfat dairy, then there's room for a bit of sugar or fat or perhaps some extra cream in a special recipe. Trying to decide whether to go for real whipped cream or Cool Whip? Katz says go for the real thing. The alternative, which will save you only 25 calories, is full of air, high fructose corn syrup, emulsifiers, and artificial flavorings.
Mexican food fights cancer
Healthy Habits, Womens Health, Diet & Weight Loss, Nutrition & Supplements, Men's Health
I think I need to head to my favorite Mexican restaurant, a place I typically avoid because I just can't stop myself from inhaling chips and salsa. Maybe if I stick with Mexican cheeses, beans, soups, tomato-based sauces, and meats I'll be OK, though. I may even prevent breast cancer from paying me a return visit.
A tradition Mexican diet may help prevent breast cancer, says a study of hundreds of women living in the Four Corners region (Colorado, Utah, New Mexico, and Arizona). Hey, low fat diets and moderate consumption of red wine are credited for warding off heart disease. Why not Mexican food and breast cancer?
Researchers happened upon their study after noting lower rates of breast cancer among Hispanic women. They looked at diets such as the Native Mexican diet, the Western diet, the Mediterranean diet, and low-fat diets. The lowest risk of breast cancer turned up among those who closely followed the Mexican and Mediterranean diets.
This isn't a one-size-fits-all diet, though. To read more about the folks who benefit most -- like premenopausal women with a BMI of less than 25 -- read more here.
Incidentally, the diet associated with the highest risk of breast cancer, regardless of menopausal status is the Western diet.
A tradition Mexican diet may help prevent breast cancer, says a study of hundreds of women living in the Four Corners region (Colorado, Utah, New Mexico, and Arizona). Hey, low fat diets and moderate consumption of red wine are credited for warding off heart disease. Why not Mexican food and breast cancer?
Researchers happened upon their study after noting lower rates of breast cancer among Hispanic women. They looked at diets such as the Native Mexican diet, the Western diet, the Mediterranean diet, and low-fat diets. The lowest risk of breast cancer turned up among those who closely followed the Mexican and Mediterranean diets.
This isn't a one-size-fits-all diet, though. To read more about the folks who benefit most -- like premenopausal women with a BMI of less than 25 -- read more here.
Incidentally, the diet associated with the highest risk of breast cancer, regardless of menopausal status is the Western diet.
