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  #501  
Old 01-19-2009, 07:41 PM
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Mega Metabolism: Eat More, Lose Weight?


By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Tuesday December 9, 2008

Can you boost your metabolism by eating more? Well, not really more food, but rather “more often.” Experts say that eating six small meals a day can help you slim down your waistline. According to the American Journal of Epidemiology, people who eat smaller meals more frequently throughout the day are 45% more likely to beat obesity than their “3 square meals a day” counterparts. But what defines a “small” meal? First, you’ll need to figure out how many calories you want to consume each day to help you meet your weight-control goals. For example, a 150-pound woman who burns an average of 1,900 calories a day being lightly active and who is looking to lose weight might want to reduce her calorie intake to about 1,400 calories to lose a pound a week ( - 500 calories a day x 7 days a week = 1 pound weight loss). To eat six small meals a day, she should divide 1,400 by six, which is 233 calories. This means that at every “mini meal” she should be eating around 230 calories, or she could eat three meals at around 300 calories and three more snack-like meals at about 166 calories. If you’re not trying to lose weight but still want to improve your metabolism for more energy, simply divide your basal metabolic rate by six and use the same formula. Without dieting, this woman would divide 1,900 calories by six and eat six 316-calorie meals or three 400 calorie meals and three 233 calorie meals. Eating more often revs up your metabolism and will give you all-day energy, so why not give it a try?
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  #502  
Old 01-19-2009, 07:43 PM
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Is There Such a Thing as Too Much Water?


By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Sunday June 15, 2008

Is there such a thing as drinking too much water? Absolutely. Downing too much H2O at any one time, especially on race day, can wreak havoc on your electrolyte balance and put your life at serious risk. In fact, OD’ing on water has been known to be deadly, as in the case of one Boston Marathon runner who lost her life after drinking excessive amounts of water on race day. If you’re under the misconception that you can drink all your day’s water at once, you’re wrong – possibly dead wrong. Over-hydration, also known as water intoxication, causes the concentration of electrolytes in the body to sink dangerously low, which can lead to muscle spasms, heart beat irregularities and more. If you’re worried about dehydration, just don’t overdo it. Slowly increase your water intake each day and keep an eye on how much you’re drinking on both training days and race days. And don’t forget: If you’re going to be exercising for 90 minutes or more (or 60 minutes in hot weather), drink a sports drinks along with your regular water breaks to keep your electrolyte levels steady.
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Old 01-19-2009, 07:44 PM
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Cut the Fat, Lose the Weight


By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Monday June 16, 2008

Women who reduce their total fat intake, replacing foods high in saturated and trans fat with high-fiber foods like fruits, vegetables and whole grains, lose fat from around their waistlines. Many popular diets claim that a high-carbohydrate intake will pack on the pounds, but according to a seven year study of 19,000 post-menopausal women, this claim is untrue. Published in the Journal of the American Medical Association, the study found that following a low-fat diet high in complex carbohydrate helped women reduce their weight by 4.8 pounds in just one year and helped keep it off in following years. And keep in mind this wasn’t by any means a starvation diet, just simply a new focus on what to eat. But if you do want to lose a significant amount of weight, think what you could accomplish with this same approach but on a reduced-calorie diet. While the best weight-loss advice you can follow is to do what works for you, considering a high-fiber diet is definitely a smart approach. Not only can you trim fat from your tummy, but increasing your fiber intake and reducing total dietary fat, especially saturated fats, can also reduce the risk of heart disease and certain cancers.
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Old 01-19-2009, 07:45 PM
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Dieting Success Starts with You – Right Here, Right Now


By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Tuesday June 17, 2008

Your friends and family are not the only ones getting sick and tired of all the excuses you come up with about why you didn’t exercise today or why you ate that entire sausage pizza – your mind and body are getting sick of them, too! Neglecting a healthy lifestyle can literally make you physically sick and tired, not to mention moody. No wonder you’re yawning at 10 a.m., popping Tums and feeling like a rollercoaster of random emotions. If you’re reading along thinking, “Yes, that’s totally me!” then take heed of this advice: Stop waiting for Monday to roll around before you start living healthier because your life is passing you by with Monday after Monday of unfulfilled promises to get fit and lose weight. Just because you ate a greasy donut this morning doesn’t mean you ruined your chances of succeeding in your diet, and it certainly doesn’t give you an excuse to gorge yourself and be lazy all day. No matter what you have or haven’t eaten today, there’s no better time to turn things around than right now. Your body and mind need nourishment, both in the form of an energy-packed diet and stress-relieving daily exercise. It doesn’t matter if it’s 7 a.m. on a Monday morning or 4 p.m. on a Thursday – don’t wait another moment to start living with healthy habits. In fact, stand up right now and get in a good full-body stretch and then go eat an apple. Here’s to the first step toward the start of a better life, a fitter body and a more fulfilled you!
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  #505  
Old 01-24-2009, 06:24 AM
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Do You Dream About Food While Dieting?


By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Wednesday June 18, 2008

Do visions of French fries and Oreos dance in your head when you’re dieting? Do you dream about or even hallucinate your favorite foods ever since you’ve banished them from your diet? Chances are if you’re restricting your indulgences or your overall food intake, you’re becoming preoccupied with food in general. A World War II food deprivation experiment conducted on a group of men by Ancel Keys (whom the K-rations were named after) showed that when intake was drastically reduced, they become completely obsessed with food. Some of the men would dream about food, and others couldn’t stop talking about food. Some replaced their Betty Grable posters with pictures of food. Many began to collect or steal food or food-related items like cookbooks. Interestingly enough, after the study concluded, some of the men reported they were not satisfied after eating a meal that would’ve satisfied them before. Keys’ study strongly suggests that “dieting” by significantly limiting your food intake, can make you obsessed with food, which could quickly lead to a dieting downfall and ultimately to weight gain. It also suggests that once you’re done with a diet, you’ll end up eating more than you did prior to the diet. If you’re dieting to lose weight, don’t severely limit your food intake or banish your favorite foods, or else you might end up seeing French fries everywhere and gaining more weight later on.
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  #506  
Old 01-24-2009, 06:50 AM
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Eat Alone


By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Thursday June 19, 2008

It’s time you got rid of all your mealtime distractions and learned to eat alone. Don’t worry, you won’t have to abandon your friends or family to follow this diet trick. We’re talking about eliminating other forms of distraction that can lead you to overeat, like the television. Multi-tasking as you eat may sound efficient, and it really is – an efficient form of delivering extra calories that’ll end up on your thighs, that is. As unfortunate as it may seem, eating while you’re not paying attention is a quick way to pack on the pounds. Eating while distracted, whether you’re watching TV, reading or zoning out to music or an audio book, can cause you to eat more than you meant to without even realizing it. So eat alone. Turn off the television, shut the book and take out the ear plugs. Set yourself down at the table or outside in front of a beautiful sunrise or sunset and actually take the time to enjoy what you’re eating. And while you’re at it, don’t eat out of the bag or container that your food came in. Serve yourself a reasonable portion ahead of time and then put the rest away. Take your time eating and wait to serve yourself a second helping until at least 20 minutes have gone by so that your hunger signals have time to catch up. When you become more aware of what you’re eating, you also become better at practicing portion control, which can then translate into better control of your diet to help you reach your weight goals.
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  #507  
Old 01-24-2009, 06:52 AM
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Free-for-All Weekends are Far from Free


By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Friday June 20, 2008

If naughty weekend binges are ruining your weight-loss efforts, it’s time to ditch the “free-for-all weekend” mentality. Not only can you really pack on the pounds by overdoing it on the weekends, you’re also setting yourself up for a hard week’s work at getting the weight back off. Instead of viewing an entire day or weekend as an excuse to eat whatever your heart desires, try scheduling in three indulgent meals every week; a breakfast, lunch and dinner on different days. This way, you get to take a “free” meal on a day where you can make up for the extra calories in your other meals instead of sabotaging your entire day and possibly the rest of the week, too. For example, if you always look forward to breakfast on Saturday mornings with your sweetie, go all out and have a fun time, but then be conscious of your calories for the rest of the day. Schedule in Friday lunch with the ladies and have a ball, but scale down breakfast and dinner that day. Anniversary coming up? Enjoy a to-die-for dinner with your mate, and leave your guilt at the door by exercising and eating well earlier that day to make up for the extra slice of cheesecake you know you’ll be eating. With this mentality, you won’t end up wrecking your diet on the weekends, but you’ll still get the enjoyment of letting go every once in awhile.
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  #508  
Old 01-24-2009, 06:53 AM
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What's Better: Three Squares or Six Meals?


By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Saturday June 21, 2008

How often should you eat? Some experts say you need six small meals a day, while traditionalists stick with the three-squares-a-day principle. But which one is right for you? You always have to take your own individual needs into consideration when listening to diet advice that's meant for the masses. If you’re always on the go and can’t imagine finding the time to sit down three times a day for a meal, you’re probably more of a grazer, and it would be pointless to try and change that. The more smaller meals you eat in a day, the better your metabolism is likely to be. But a pitfall is that you’re also probably more likely to grab anything that’s nearby when you’re hungry. You need to plan your mini-meals ahead of time and bring healthy foods from home you can munch on all day. On the flip side, if you enjoy sitting down to breakfast, lunch and dinner each day, you have to watch out for portion sizes, as well as what you’re snacking on between meals. Neither method is necessarily better than the other, as long as you’re aware of the ups and downs of your eating habits. So whether you eat three meals a day or graze from dawn to dusk, just remember the most important thing is to do what works best for you.
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