If you were stuck on a desert island and could only eat one food the rest of your life, pizza wouldn’t be a bad way to go. But if you're trying to lose weight, it's definitely not the obvious choice.
However, according to the New York Post, one New York City chef (and Naples, Italy native) dropped nearly 100 pounds by, among other changes, eating a pizza for lunch every day. Which begs the question: Can eating a slice a day really help you shed pounds?
“Monotony has its advantages when it comes to weight loss,” says Jennifer McDaniel, R.D. She says some research has also found that eating the same thing day after day can lead you to want to eat less of it, while variety can spark appetite even when you're full. A limited menu, therefore, can be less tempting and simpler to plan—at least for a while. (Hit the reset button—and burn fat like crazy with Women's Health's The Body Clock Diet!)
“If weight loss is your goal, sometimes repetition can be helpful,” agrees Brigitte Zeitlin, R.D. “Some studies have shown that consistency can help when it comes to changing habits. For example, if you are trying to lose weight and never eat breakfast, then eating the same thing every day for breakfast can make the new morning routine easier to get accustomed to instead of trying to think of seven different breakfasts for the week.”
But as far as long-term sustainability and health, the experts are more skeptical. "Eating any food every day won't net you all the nutrients your body needs to function optimally," says Zeitlin. "We are not meant to eat foods in isolation, we are meant to eat a variety of different foods so that we obtain the various amount of vitamins, minerals, and nutrients our bodies require to maintain a healthy life. So, eating just pizza (or just any one item) every day is not a healthy, sustainable diet." After all, we’re omnivores, and our bodies require a variety of nutrients that aren’t all found inside a delivery box. More to the point, boredom is a total diet killer. But if you want to give the slice-a-day diet a try, there are a few ways to pack your pizza with more nutrients and fewer calories.
Customize. Homemade pies will almost always be lighter on grease than delivery styles, says McDaniel. But many chains now offer thin and whole-wheat crusts, leaner meats, and a larger variety of vegetables.
Downsize. Here’s a sneaky way to control your portions: scale down your size. If you usually get a large, go for a medium. People tend to eat the same number of slices so you’ll trim calories without trying. Another tip: Have the pie cut into more slices so each is smaller.
Veg out. More sauce, less cheese is a good start. Then, when it comes to toppings, opt for fiber- and vitamin-rich veggies instead of fatty meats.
Supplement your slice. A traditional piece of pizza is not nutrient dense, so it takes more slices to fill you up, which adds up in calories and sugar which can contribute to weight gain, says Zeitlin. With no fiber or protein, you have nothing to really fill you up and keep you full. So pair your pie with a salad or other fiber-filled option.
Have you ever found yourself sipping a glass of milk and thinking, “Hey, this would be so much better if it were fizzy and, I don’t know, maybe … pink?”
No matter, carbonated milk the color of a sunset may soon be a supermarket-shopping option anyway.
Arla, a giant Scandinavian dairy company (it’s one of the world’s largest dairy-product producers), is set to introduce a drink it is describing as “sparkling fruit and milk” in hopes of turning it into the next big beverage trend, the Telegraph reports.
The fizzy milk, first announced a year ago, will make its debut in the United Kingdom, Singapore and the United Arab Emirates ahead of a worldwide rollout.
Arla is apparently hoping it will boost a sagging milk industry, as the rise of non-dairy almond, soy, rice and coconut “milks” increasingly encroach into the territory traditionally traversed by cow’s milk alone. (You could say they’re mooooving in, but I won’t. Oh, wait — unless that counts?)
Arla believes the bubbly beverage, part of a new lineup that includes a tea-milk drink and a protein energy drink, could be a big hit. The company is targeting sales at 700 million euros (more than $824 million U.S.) by 2020, according to the Local.
The carbonated-milk concept faces some headwinds, though. Consumers have repeatedly rejected similar drinks — including one launched by soft-drink maker Britvic (Tango Strange Soda) in 2003 and another by Coca-Cola (Vio) in 2009, neither of which managed to stick around. (Actually, Vio, while unsuccessful in the U.S., may still be a thing in India.)
But maybe at this point the world is a bit more ready for milk that is blush-colored, sparkling and a little fruity? We’re pretty into our kefirs and drinkable yogurts, after all.
A quick trip through the drive-thru for a $1.29 cheeseburger and a $1 iced tea seems like a hunger stopper and a less expensive alternative to a salad or grilled sandwich.
We often use the excuse that healthy food costs more than junk food. It makes me angry that I pay more to eat a healthier food than I'd pay for a warm cheeseburger, but why?
A meta-analysis study published in the British Medical Journal in December 2013 found diets rich in vegetables, fish, fruits and nuts costs about $1.50 more per day than unhealthy diets of processed foods, meats and refined grains.
The study was based on the most comprehensive examination to date comparing prices of healthy foods and diet patterns versus those that are less healthy. Researchers evaluated the differences in prices per serving and per 200 calories for particular types of foods, and prices per 2,000 calories for overall diet patterns. Prices per serving and per calorie were assessed because prices can vary depending on the unit comparison.
Researchers credit the low costs of unhealthy diets on food policies that focus on inexpensive and high-volume commodities that lead to “a complex network of farming, storage, transportation, processing, manufacturing and marketing capabilities that favor sales of highly processed food products for maximal industry profit.”
For the most part, it is easier to grab a sandwich for a quick meal on the run. I found you can buy vegetables, fruits and lean meats for lower prices if you check out the grocery ads, and I also began frequenting Aldi for an affordable selection of veggies, too.
After seeing an ad, I recently grabbed two watermelons at Fresh Thyme for and incredible $1.98 each. To my amazement, I left with a full cart of fresh vegetables and fruits that all were discounted.
Has the health industry finally realized that in order to eat better, we must consider the cost? Are studies finding we need to learn to eat healthier on a budget?
Healthline.com offers these clever ways to eat healthy foods on a budget:
• Plan your meals ahead.
• When you shop, stick to your grocery list and shop only on the outer part of the store to avoid the aisles with processed food.
• Buy whole foods such as cheese blocks to shred yourself, or cans of beans to smash.
• Stock up when there are sales, and compare ads.
• Replace meats with proteins such as legumes, canned tuna or eggs.
• Shop for produce that is in season.
• Pack your lunch
After discovering a fresh-food haven and combing through the ads, I found there is no excuse not to try to eat better, regardless of time constraints and trying to save money. I now grab a salad mix, cucumbers, peppers and a protein and throw together lunch at work. If I am on the run, I munch on veggies and try to wait until I can sit down for a meal.
Our bodies are the least active during night time. That’s why many studies link midnight snacking to weight gain. Some studies have also claimed that eating late in the night is linked to stress eating, which makes one crave for sugary treats.
In an ideal scenario, it is best to ensure that you eat small meals through the day. And if you do end up craving a meal at night, opt for these healthy snacks instead. Because if you stay hungry at night, you may end up picking an unhealthy breakfast the next morning.
1) High fibre cereal with low-fat milk: Go for half a serving to keep you full through the night.
2) Greek yoghurt: Pick the unsweetened version. Its high protein and low sugar content will help you build lean muscles.
3) Banana: This fruit is rich in potassium and can be easily digested. It will also helps satisfy your sweet craving post dinner.
4) Almond: Fibre in almonds will keep you full and at the same time provide some much-needed vital minerals.
5) Cup of low fat milk: Milk will help repair muscles while you take your beauty sleep.
6) 1 hard-boiled egg with toasted whole wheat bread: If you are very hungry, you can opt for an egg. This is filling and carbs will leave you satisfied.
7) Apple: This fruit is loaded with nutrients and fibre. It is one of the healthiest snacks for any time of the day.
8) Popcorn: Watching a late night film? Get a bag of plain popcorn to keep you company.
9) Salads: Pick kale, spinach, cucumber and carrots. Add a dressing of olive oil, lemon, salt and pepper. And you’re good to go.
10) Roasted nuts: Packed with fibre, calcium and proteins. Roasting all adds flavour.
The month of September signals the start of something we have all been waiting for since January ... FOOTBALL SEASON! The Cowboys officially kicked off their season Aug. 31 and for the next few months every home game will bring football, family and, of course, food.
Tailgating is part of the fun of football season, but can also put a snag in healthy eating and mess up the normal eating flow.
Nutrition is all about balance, so having some “unhealthy” food once a week is not the end of the world, but to make tailgating healthier overall, here are some useful tips:
Be Prepared: Come stocked with water and some healthier snacks so you aren’t tempted to completely fill up on junk food. Also, do not skip meals during the day with the intention of making it up at the tailgate. This will help you eat less and decrease the amount of unhealthy food intake.
Stay Hydrated: Between alcohol and salty foods, staying hydrated is key to health. Also, drinking enough water will also keep you from eating as much.
Cook: Grilling steak, burgers, chicken or shrimp as well as vegetables can offer better options than packaged and processed food.
Set Rules For Yourself: Limit yourself to a certain number of plates or desserts and decide on that number beforehand. Tell yourself you will have two bottles of water for every glass of alcohol you have. Find someone to do this with you so you can keep each other accountable.
Get Moving: Play cornhole, toss a football, walk around to talk to friends, play fetch with your dog, or simply try not to sit down in a lawn chair all day. This will keep you from just sitting around and snacking as well as help increase your physical activity.
Even if you aren’t a tailgater, football season usually means extra time spent in front of the TV with plenty of snacks, or possibly running kids back and forth to games and practice.
Be mindful of the snacks you are enjoying and the on-the-go meals you and your kids are eating in this busy sports season. Of course, enjoy fall and the football, food and family that come with it, but remember that healthy food and plenty of water will keep you and your family energized and ready for the holidays!
It could be a broken heart, a meeting gone terribly wrong, a failed test, or a fight with your best friend. Whatever it is, you’re having a bad day. Bad days are the hardest to dig yourself out of, and sometimes the only solution is to bake your way out of them.
When I was a little girl, there was always a supply of chocolate chip cookie dough in the refrigerator. If my mom or I had a bad day, that cookie dough was in the oven in seconds. A warm, gooey chocolate chip cookie with a huge glass of milk was the only thing that would ultimately cure us of our bad day blues.
Now that I’m older, and finally learned how to bake, I have expanded my sweet tooth selections beyond premade chocolate chip cookie dough. There’s something about indulging in a sweet, warm, decadent dessert that completely lifts away the sadness, reminding you that is was just one bad day. The next time you’re feeling sad, no matter what the reason, just turn on your oven, and start baking. With every bite, you can remind yourself that tomorrow will be a better day.
We consumers may find ourselves all shook up when it comes to salt — unsure about how to absorb the latest research, which can seem to conflict. One minute we are warned to be super-careful about our salt intake or hazard increasing our risk of a host of health woes, including high blood pressure — and are further cautioned that high sodium consumption could be raising our children’s risk of heart attack and stroke. The next minute we’re told our efforts to cut down on salt intake by easing up on our salt shakers is not going to help much — and that, in fact, consuming less sodium might not do much to lower blood pressure after all.
A recent New York Times headline seemed to sum up the current don’t-know-what-to-thinkness of it all: “Why Everything We Know About Salt May Be Wrong.” Oof. The Times article beneath the headlined filled us in on two new studies of Russian cosmonauts that found that salt may not make us more thirsty, as is widely believed, but actually less so — yet it may make us hungrier. Further research determined that mice burned more calories — and ate more — when they consumed more salt.
The studies contradict “much of the conventional wisdom about how the body handles salt and suggests that high levels may play a role in weight loss,” the Times reported. Still, one expert suggested to the paper, the studies results may not mean the conventional wisdom about sodium and blood pressure is wrong, but rather that we may be right about “the adverse effects of high sodium intake … for all the wrong reasons.”
Why is it all so confusing? “The biggest issues are that the general public doesn’t know all the places salt is hiding, plus when they see a value for salt content they don’t know when it’s too much,” says Dana Angelo White MS RD ATC, Healthy Eats contributor and owner of Dana White Nutrition, Inc.
Most Americans take in the majority of our sodium through processed convenience foods and restaurant foods, so if we eat a lot of these foods, we are probably consuming more salt than we should be, White says. “The daily recommendation is 2,400 milligrams per day, but many Americans take in far more than that,” she notes.
White advises consumers to check labels carefully to make sure we are aware of the sodium content of the foods we eat and to cut down when necessary. And those who cook at home, she says, ought to season the food as they go, adjusting to taste, so as to avoid going overboard.
We all need salt, which is a vital electrolyte, White says. However, she cautions, our bodies need only 1,500 milligrams per day, so most of us should at least aim to keep our consumption under 2,400 milligrams per day, an allowance White calls “generous.”
“Those with high blood pressure may need to be more conservative” with their salt intake, she says, “while athletes that sweat and lose more salt need to take in a bit more.”
And no, sweating out the calculations to figure out how much salt you’ve consumed probably doesn’t count.
Source -Food Network
Corn dogs, funnel cakes, fudgy sundaes: Beach snacks aren't exactly known to be health food. But when hunger strikes, these are your best bets, courtesy of nutritionist Lisa DeFazio, R.D.
11 A.M. SNACK: BAKED PRETZEL
Big, doughy pretzels have carbs, yes, but if you're splashing in the ocean and walking around all day, you'll need 'em: Skimping on Cs tends to make you crave sugar-laden foods later. Pretzels have less fat and grease than fries, but brush off the salt (there's way too much) and skip the cheese sauce—dip that puppy in mustard.
2 P.M. LUNCH: FISH TACOS
Choose a corn tortilla (it's lower in fat and calories than flour), ask for grilled fish (a great source of protein and omega-3s to keep you full), and go heavy on the salsa (it's packed with veggies). Grilled chicken, steak, or pork tacos are also healthful picks, but stay away from fat-laden fried-fish ones. (Hit the reset button—and burn fat like crazy with The Body Clock Diet!)
4:30 P.M. AFTERNOON TREAT: SHAVED ICE
If your taste buds demand creamy, a small fro-yo with peanuts as a topping is a smart (and protein-packed) pick. But sometimes when you pine for something sweet, you're actually thirsty. Try a hydrating shaved ice, which satisfies both urges. A typical serving has one fluid ounce of flavored syrup and runs about 90 calories.
CareOregon looks after 180,000 Oregonians on Medicaid and Medicare. A small percentage are chronically ill, homeless or both and end up with what’s known as a stalled wound.
It’s difficult to keep a wound clean when living on the street. And even if a patient gets antibiotics, taking them is a low priority compared to finding a safe place to sleep.
CareOregon food access coordinator, Kristian Van Doorn-Logan says they’re now providing patients with three healthy, protein-packed meals a day over an eight week period.
“We’ve seen results where people were going in and had open wounds for years, where these wounds actually closed,” she said.
“So, not only are there costs savings, where they’re not going in and out of the emergency room, they’re starting to become aware of their diet and carry on this way of eating,” said Van Doorn-Logan.
Van Doorn-Logan said the $1,500 cost pales in comparison to the tens of thousands spent repeatedly treating stalled a wound.
In a world rife with faux-Insta-nutritionists and fad dieting, food has never been so stigmatised. Women's relationships with eating are complicated to say the least, and unhealthy food marketing makes it harder than ever to resist habits harmful not only for our bodies but for our mental health, too. How has something that is necessary for survival become a source of stress, unhappiness and guilt?
The practice of mindful eating – which Buddhist teachings define as a form of meditation through food – has entered our secular obsession with wellness and has even been recommended by mental health charity Mind as a self-help tool for disordered eating. I set out to eat mindfully for a week, not really knowing what that entailed but in the hope that it would help me cut through all the red tape surrounding food.
“We are in a culture where dramatic headlines and quick fixes tend to gain the most attention,” nutritional therapist Antonia Magor tells Refinery29. “Our relationship with food can often become complicated unconsciously. As women, there has historically been a lot of pressure to look a certain way, and now it seems there is a lot of pressure to eat a certain way.” Almost the antithesis of conventional dieting, mindful eating is about regaining control of what you want to eat, not what you’ve been told to eat by glossy mags and self-proclaimed food gurus.
The term 'mindfulness' has been thrown around to the point of mind-numbing litany but, contrary to what meditation apps and adult colouring books may have led you to believe, it’s not a new-age wellness fad. That said, you don’t have to join a monastery and sit cross-legged and chanting, surrounded by healing crystals, to practise mindful eating. While there are different ways to approach it, simply put it means changing your eating habits to learn to pay attention to your levels of hunger and fullness, and to how food tastes, feels and looks. It’s nothing more than tuning into your thoughts, feelings and physical sensations.
“I like to define it as the art of eating while staying present in the moment, with the actual intention of eating as opposed to amusing ourselves while doing something else,” says Stephanie Peritore, founder of Mindful Bites.
Although there are no real rules, I set myself some goals to break my personal cycle of mindless munching: 1) Eat when I’m hungry, not when I’m 'supposed' to, and stop when I’m full; 2) Eat what I want, with no restrictions; 3) Turn off my laptop and my phone during my meal; and 4) Take at least 20 minutes to really savour my food. Sounds easy enough, no? That’s what I thought
Too often we eat when our mind tells us to, rather than our body, so paying attention to physical cues and hunger signals prevents us from falling into unhealthy patterns such as emotional overeating. As humans we are evolutionarily programmed to seek pleasure and avoid pain, so when we feel upset we immediately feel the urge to push away those negative feelings, and food becomes a way to self-medicate.
“We’re bombarded with information that creates a barrier between us and our intuition, but no one is really talking about listening to our bodies without guilt and deprivation, rather than following someone else’s rules,” says Pandora Symes, holistic nutritionist and founder of Rooted.
Food is a natural reward, and in moments of discomfort it can momentarily take our mind off of an uncomfortable state, but rather than just eating when we’re sad, bored or anxious, mindful eating tells us to listen to our bodies and give them what they really need, and the answer isn’t always food. The practice isn’t about what to eat so much as why you eat it. “It’s about bringing yourself back into your body rather than letting that emotion take over,” Symes says, “and reminding yourself that you are in control.”
Food has always been the only way I've known how to cope with emotions – at my lowest point I would binge on a 5,000-calorie meal at 11pm after an anxiety attack, then spend the next two hours feeling sorry for myself, sick to my stomach and riddled with guilt. Over the course of this experiment I had bouts of sadness and frustration, where I would have loved to tuck into a bag of popcorn. Sometimes I did, other times I took Symes’ advice and found something else to do. I called a friend when I felt frustrated, I went to bed to sleep off anger, or I allowed myself to feel sad and cried.
It was definitely triggering, but change often is. At the opposite end of the spectrum, one night I felt like having dessert but, with no sugary foods in the house, I turned to a delivery of Domino’s cookies. I didn’t crave them because I was trying to eat my emotions, I simply wanted chocolate chip cookies. Was I hungry? No, but my body craved them and I didn’t see the benefit of denying myself a pleasure that would do me no harm. Being able to enjoy them with no shame was oddly unsettling, yet absolute bliss.
In such a fast-paced world it’s not uncommon to multitask during meals, but work emails make for dull dining companions and eating as an afterthought takes away all the enjoyment. “Try not to watch TV, scroll through your phone or work during your meal,” recommends Magor, “take a little time out so that you can be in the moment.”
As I ate at my dinner table (a novel experience in itself), I tried to think of the last time I sat on my own, in silence, enjoying the taste and textures of my meal instead of inhaling my food over my laptop. In fact, I don’t think I’ve ever done it. I counted my chews – just for the LOLs – and noticed I chewed my food at least 60 times before it was ready to be swallowed, which was truly revolutionary, considering I've lost count of how many times I’ve almost choked on a bite. “Our digestion begins before the food has reached the stomach and chewing is a big part of that,” says Magor. “Chewing stimulates the release of enzymes that help break down and digest our food, meaning you are less likely to suffer from bloating or digestive discomfort,” so it’s no surprise that during my week of mindful eating, not once did I reach for my post-meal Gaviscon.
Committing to undisturbed, unrushed noshing was probably the biggest challenge. Counteracting that urge to plough through my meal like the Cookie Monster on a bender requires a lot of effort, and I didn’t always have the mental strength for that level of awareness. Sometimes it was just easier to switch off completely – but that’s alright. As Peritore says, “You’re entitled to your emotions.”
We place a lot of importance on food but most of it revolves around how it will make us look. Easy access to food is a luxury many don’t have, so taking a moment to connect to your food and think about where it came from, the manpower behind it – from the farmers who harvested it to the supermarket employees who stocked it – and how it affects the health of our planet, not just ourselves, really puts things into perspective. When you place food under that lens, your priorities shift, and thinking of it as nothing more than a means to a six-pack seems slightly inane, doesn’t it? Connecting to your food doesn’t mean asking your bagel how its day was, it simply means having a greater appreciation for it.
I eat a punnet of blueberries every morning and yet before this week I’d never fully appreciated that they’re flown in every day so as to be readily available, which makes for a hefty carbon footprint. The food we eat is part of a larger ecosystem that goes far beyond a 'bikini bod', and in a country where food is so plentiful that we can afford to waste it, we should count our blessings. Considering the resources it takes, food is too valuable to be consumed casually, let alone warily.
I didn’t practise Marie Kondo levels of gratitude or start thanking my coffee for the energy it provided, but I’d be remiss to say this level of awareness didn’t shift my perception of nutrition.
Mindful eating is not an all-or-nothing affair, nor is it an exercise in super-human concentration; rather, it’s practising commitment to appreciating and above all, enjoying, food – regardless of what you’re eating.
My week of mindful eating wasn’t easy and I strayed many times. Enjoying my meal, whether it was healthy or not, and ignoring the neuroses around food was a Herculean task, but it was a liberating exercise in self-acceptance. The practice goes against everything we’ve been taught about eating: where diets are an unsustainable quick fix, mindful eating is a constant exercise; where diets are based on punishment and reward, mindful eating revolves around compassion. Where diets are a set of prescribed rules, mindful eating is about intuition and trusting your body’s judgement.
Women’s bodies are constantly being policed, so reclaiming agency over them means undoing years of damage inflicted by our weight-loss-obsessed culture. Breaking a bad habit is always challenging, and reshaping the way we approach food means breaking all conventions: it takes work, but it’s absolutely doable. The bottom line is: food is food. It should be about nourishment and enjoyment, everything else is just noise.
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