Eggs - Cholesterol and Weight Loss

Eggs and diabetes 

I love eggs! Do you love eggs? A recent study conducted on egg consumption and individuals with Type 2 Diabetes may cause you to reconsider eggs for your breakfast. 

6 Herbs for Weight Loss

Most of us have an Achilles’ heel when it comes to losing weight. For some it’s cravings, for others it’s a sluggish metabolism. Whatever your particular obstacle, herbal formulas can help.

Boost your metabolism with . . . GREEN TEA EXTRACT 
HOW IT WORKS: Green tea contains compounds called catechins, a class of antioxidants which have been associated with an increased metabolism and the ability to stimulate fat burning. In a 2005 study published in the American Journal of Clinical Nutrition, a group of men who consumed 690 milligrams of green tea extract per day lost more weight in three months than a control group (an average of 5.3 pounds versus. 2.9 pounds). Previous studies have shown that green tea causes weight loss in women, too.
BEST BUY: Puritan’s Pride Green Tea Extract capsules or Herbal Authority Green Tea liquid (puritan.com)
DOSAGE: Two 400 mg capsules a day; 10 to 20 drops twice daily. Take capsules or add liquid extract to one cup of tea or combine it with food. “I like to put it in soups and spaghetti sauce,” says Letha Hadady, author of Feed Your Tiger: The Asian Diet Secret for Permanent Weight Loss and Vibrant Health (Rodale, 2007).
WATCH OUT: Green tea can alleviate water retention, but it also may cause diarrhea and nervousness.

Burn fat with . . . FISH OIL 
HOW IT WORKS: Fish oil’s omega- 3 fatty acids help change the way the body uses fat: Instead of storing it, the body burns fat as fuel. In a study published in the American Journal of Clinical Nutrition in 2007, Australian researchers found that both fish oil and exercise independently reduced body fat. But a combination of the two—the study subjects walked briskly three times a week for 45 minutes and consumed 1.9 grams of fish oil daily— was even more effective. “Fish oil also seems to stop some kinds of fat cravings,” says Julia Ross, director of Recovery Systems Clinic in Mill Valley, Calif.
BEST BUY: Nordic Naturals Omega or Ultimate Omega Fish Oil soft gels (nordicnaturals.com)
DOSAGE: 1000 to 2000 mg daily.
WATCH OUT: Start with a low dosage; higher dosage may disrupt sleep, says Ross.

Stop cravings with . . . L-GLUTAMINE 
HOW IT WORKS: When blood sugar levels drop, cravings tend to follow because your brain isn’t getting the fuel it needs. “L-glutamine, an amino acid, instantly fuels the brain, which stops the code red that makes you crave sweets and starchy foods,” says Ross. Evidence also suggests that L-glutamine might facilitate weight loss by affecting the conversion and storage of calories. In a 1996 study at Duke University Medical Center, researchers found that supplementation with L-glutamine caused weight loss in mice.
BEST BUY: NOW 500 mg L-glutamine capsules (nowfoods.com)
DOSAGE: Two 500-mg capsules three times a day between meals for one to two months. For the fastest effect, let the capsules dissolve under your tongue.

Weight loss: Feel full on fewer calories

Feel full on fewer calories? It might sound like another gimmick for weight loss, but it's not. The concept of energy density really can help with weight loss. In fact, well-planned weight-loss diets, such as the Mayo Clinic Diet, use the concept of energy density to help you lose weight and keep it off long term.

Weight loss with more food, fewer calories
Simply put, energy density is the number of calories (energy) in a specific amount of food. High energy density means that there are a lot of calories in a little food. Low energy density means there are few calories in a lot of food.

When you're striving for weight loss, the goal is to eat low-energy-dense foods. That is, you want to eat a greater volume of food that's lower in calories. This helps you feel fuller on fewer calories. Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 434 calories. Grapes have a low energy density — 1 cup of grapes has about 82 calories.

The keys to energy density and weight loss
Three main factors play a role in what makes food high or low in energy density:

• Water. Fruits and vegetables are generally high in water content, which provides volume and weight but not calories. That's why they're low-energy-dense foods. Grapefruit, for example, is about 90 percent water. Half a grapefruit has just 37 calories. Raw, fresh carrots are about 88 percent water. A medium carrot has only about 25 calories.
• Fiber. High-fiber foods not only provide volume, but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.
• Fat. Fat is high in energy density. One pat of butter, for example, contains almost the same number of calories as 2 cups of raw broccoli. Foods that contain fat naturally, such as dairy products and various meats, or foods with added fats are higher in calories than are their leaner or lower fat counterparts.

Energy density and the food pyramid

Changing lifestyle habits is never easy, and creating an eating plan using the energy-density concept is no exception. The first step is knowing which foods are better options when it comes to energy density. Here's a look at energy density by the categories in the Mayo Clinic Healthy Weight Pyramid.

Vegetables
Most vegetables are low in calories but high in volume or weight. Many vegetables contain water, which provides weight without calories. Examples include salad greens, asparagus, green beans, broccoli and zucchini. To add more vegetables to your diet, top your pasta with sauteed vegetables instead of meat or cheese sauce. Decrease the meat portion on your plate and increase the serving of vegetables. Add vegetables to your sandwiches. Snack on raw vegetables.

Fruits
Practically all types of fruit fit into a healthy diet. But some fruits are lower calorie choices than others are. Whole fresh, frozen and canned fruits without syrup are good options. In contrast, fruit juices and dried fruits are concentrated sources of natural sugar and therefore have a high energy density — more calories — and they don't fill you up as much. To fit more fruits into your diet, add blueberries to your cereal in the morning. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Or toss some mandarin orange and peach slices into a salad.

Carbohydrates
Many carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. Whole grains are the best option because they're higher in fiber and other important nutrients. Emphasize whole grains by simply choosing whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal instead of refined grains. Because many carbohydrates are higher in energy density, keep an eye on portion sizes.

Protein and dairy
These include food from both plant and animal sources. The healthiest lower energy-dense choices are foods that are high in protein but low in fat and calories, such as legumes (beans, peas and lentils, which are also good sources of fiber), fish, skinless white-meat poultry, fat-free dairy products and egg whites.

Fats
While fats are high-energy-dense foods, some fats are healthier than others. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet. Nuts, seeds, and oils, such as olive, flaxseed and safflower oils, contain healthy fats.

Sweets
Like fats, sweets are typically high in energy density. Good options for sweets include those that are low in added fat and contain healthy ingredients, such as fruits, whole grains and low-fat dairy. Examples include fresh fruit topped with low-fat yogurt, a cookie made with whole-wheat flour or a scoop of low-fat ice cream. The keys to sweets are to keep the serving size small and the ingredients healthy. Even a small piece of dark chocolate can fit into a weight-loss plan.

Making energy density work for you

When you stick to the concept of energy density, you don't have to feel hungry or deprived. By including plenty of fresh fruits and vegetables and whole grains in your diet, you can feel full on fewer calories. You may even have room in your diet for a tasty sweet on occasion. By eating larger portions of low-energy-density foods, you squelch those hunger pains, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall.

Staying Motivated: An Important Factor in Weight Loss

If you are attempting to fight fat, it is simply not enough to begin an exercise program.  You must also be able to stick with it.  This can be challenging, especially if you have spent most of your life as a couch potato.  You may find exercise to be boring or a chore.  And you may be wondering whether your exercise program is really worth the effort.

       It should be noted that the key to a successful exercise program is perseverance.  This means that you need to commit to it for the long haul—in fact, it is best if you commit to it for the rest of your life.  Certainly, it can be difficult at times.  But in the end, it is well worth the effort you exert.

       Staying motivated may begin with having a tangible goal.  For instance, if you are basically inactive when you start your program, you should aim to burn off 500 calories a week.  If you are fairly active when you start exercising, your goal should be 1,000 calories.  But you must also have a long-term goal.  This might be doubling the amount of calories you burn within six months of commencing your exercise program.

       You might consider starting an exercise log.  Here, you will record exactly what kind of aerobic, anaerobic, and stretching exercises you do each week.  Be sure to include the number of repetitions you’re performing with each exercise.  This way, you’ll have a concrete chart for your progress.   Seeing how well you’re doing can be truly inspiring and can keep you going when you find it difficult to go on.

      Another effective motivational strategy is to join a group that engages in some kind of exercise.  For instance, you might become a mall-walker or you might find a local square dance club to join.  Other possibilities include hiking groups, golfing groups, softball teams, or even ping-pong teams.  The fact that you are part of a social network will help to keep you motivated.

      You might try psyching yourself out by using a computer screensaver which says, “Get moving.”  Or you might post a “get moving” sign on your refrigerator.  In other words, you should be constantly reminded of the value of exercise.  You might also invest in home exercise equipment such as a treadmill, elliptical trainer, or free weights.  The amount of money you spend could be a powerful incentive for making sure that you use the equipment on a regular basis.    You should also place the equipment in a prominent place so that you have to pass it often.  After a while, you’ll find no excuse not to exercise.

       You might also consider investing in exercise videos or DVDs.  These allow you the convenience of exercising in the privacy of your own home.  They can also give you an electronic “exercise buddy” who can help keep you inspired even on rainy days when you don’t feel like exercising at all.

       Another effective idea is to place your athletic shoes near the door so that you are reminded of the need to walk rather than drive.  You might also consider rewarding yourself for keeping with your exercise program.  Your reward could be as elaborate as a cruise or as small as a treat from the dollar store.  The idea is to make sure that your accomplishment is celebrated.

      While we’re on the topic of celebration, seriously consider throwing a party once you’ve reached an exercise milestone.  You can serve nutritious snacks and beverages and even encourage your guests to come in their athletic wear in order to build upon the party’s theme.  Sharing your joy can help to motivate you to continue your physical activities.

       It should be said that there is no right way to exercise.  But you do need to make sure that whatever you do is effective and that you’re sufficiently motivated to do it.  By following just a few simple tips, you can ensure that your exercise routine is not just a fad, that it will continue over the long term.   Remember that you may face setbacks from time to time, but that shouldn’t stop you from continuing to try to reach your exercise goals.

The Easiest Way to Keep Off Weight

Good news for 

your waistline: A shot of sunshine in the morning may lower your body mass index (BMI), according to a new study from Northwestern University's Feinberg School of Medicine.

Regardless of an individual's physical activity level, diet, sleep, or age, people who had most of their daily exposure to natural light between 8 a.m. and noon had significantly lower BMIs than those who got most of their exposure later in the day. 

The reason: Natural light provides a boost to your circadian rhythms—or your body's internal clock—which is known to regulate your metabolism, hunger, and energy levels, says co-lead author, Giovanni Santostasi, Ph.D. In fact, previous studies have found that constant exposure to bright light later in the afternoon or at night can throw off your circadian clock and increase your risk of obesity.

So how much sun do you need? The researchers discovered that 500 units of illuminance (lux) is the magic amount needed to affect your BMI—and morning outdoor light provides thousands of lux. Even a cloudy morning can provide 1,000 lux. Those who had more of their daily light exposure above 500 lux earlier in the day had a lower BMI than those who had the same level of light later in the day.

Artificial indoor light won't cut it, either. Most offices are poorly lit, offering only 200 to 300 lux. "Any amount of outdoor light is better than staying inside all day," says the study's other lead author, Kathy Reid, Ph.D.

Along with timing and intensity, duration matters, too. You need to spend at least 20 to 30 minutes outside to affect BMI. Bring your morning coffee outside, read the newspaper by a large window, walk to your favorite lunch spot, take your dog for a jog, or go for a bike ride. "The longer you are in the light and the stronger the rays, the better your results," she says

3 Mistakes I Made When I First Tried to Lose Weight

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When I gained more than 20 pounds after college, I had no idea how to lose the weight.
I knew I wasn’t taking the best care of myself (I was eating fattening foods and skipping my workouts), but I didn’t know how to start.
Eventually, I figured out what worked for me, and the pounds steadily came off (and stayed off), but I wish I had known a few things before I embarked on my weight loss journey–it would have made the process that much easier! With that said, here are a few mistakes I made when I first tried to lose weight.
Hopefully, you won’t make them, too!
I didn’t watch my portion sizes
I’ve been a healthy eater for as long as I can remember. Sure, I like to enjoy a plate of nachos covered in cheese or a couple of margaritas from time-to-time, but, in general, I enjoy eating foods that are good for me. So, when I was trying to lose weight, I didn’t struggle with selecting healthy food options, but I quickly learned I was simply eating too much of them. For instance, I’d often eat a peanut butter and banana sandwich for breakfast. It was a quick and easy meal that would keep me satisfied for hours, but what I didn’t realize was just how calories were packed into it. When I started to measure my food and track my calories online, I was shocked to learn that two slices of whole wheat bread with a couple of servings of peanut butter and a banana added up to nearly 600 calories! After that, I kept a close eye on my portion sizes and soon the number on the scale started to move.
I only focused on calories
When I started tracking my calories online, I sometimes found myself focusing more on quantity (calories) than the quality (nutrients) of my food. For example, as an afternoon snack, I’d choose an artificially-flavored, packaged snack bar instead of a fresh, sliced apple with a couple of tablespoons of almond butter because it had fewer calories. Health-wise, I knew this didn’t make much sense, but because I was watching my calories, I picked foods with the lowest amount of calories and fat. Not surprisingly, these kinds of foods didn’t satisfy me for long, so I’d end up eating more in the long run. I hated feeling hungry all the time, so I started to make smarter choices. Instead of counting calories, I focused on adding more whole foods, especially nutrient-rich fruits and veggies, to my diet, which helped me cut calories while boosting nutrients at the same time.
I didn’t eat enough during the day
When I was losing weight,  I’d wake up every morning and vow to eat right and exercise that day. Most of the time, things went as planned: I’d wake up early for a heart-pumping workout and make healthy choices with my meals all day long. However, when I arrived home after a long day of work, I’d often blow my efforts by ordering greasy take-out or snacking late into the evening because I was so hungry. After a few weeks of falling into this same trap over and over again and not losing weight, I finally picked up on what was happening. If I didn’t eat substantial meals and snacks throughout the day–ones that included fiber-packed carbs, low-fat protein, and healthy fats–I’d inevitably overeat at day’s end. Once I realized what was going on, I made it a point to eat more during the day, which helped me reign in my eating habits at night.

Do These 9 Things in Your Kitchen to Lose Weight

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The kitchen is the heart of the home, but it’s also the place that can make or break you on the weight loss front. If you’re on a quest to slim down, do these nine things in your kitchen.
Make fruits as accessible as a bag of chips. Wash, cut up, and store fruits such as grapes, melon, kiwi, pineapple, and apples in reusable containers in the fridge so they’re easy to grab. Make sure they’re right up front at eye level so they’re the first thing you see when you open the fridge door.
Prepare a big container of salad. Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it’s tempting to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week. You’re sure to eat a salad with dinner if it’s already made — just scoop out a bowl, top with vinaigrette, and enjoy.
Have measuring cups and spoons on the counter. Measuring your food will keep portions in check since overestimating serving sizes is a huge reason people don’t lose weight. Seeing measuring spoons and cups on your kitchen counter will be a visual reminder not to forget to use them.

Read more at POPSUGAR:

• Start Fresh: A Flat-Belly Meal Plan For Summer
• The Battle of Natural and Added Sugars: What You Need to Know
• Tips and Tricks For Your Next Elliptical Workouts

Pre-make snack packs. You know what happens when you eat chips or crackers out of the box — you practically end up polishing off the entire package! Take your favorite healthy snacks such as mixed nuts, popcorn, cheese, and fresh fruit, grab some Ziploc baggies, and make some 100-calorie or 150-calorie snack packs you can keep in your cupboard or fridge.
Ditch the unhealthy foods. Your hubby and kids might be fans of an occasional can of soda, bowl of cookie dough ice cream, or Hershey’s Kiss, but if those foods are within your reach, you’re bound to crave them. Throw out or give away the junk because if it’s not in your kitchen, you can’t be tempted to eat it.
Use smaller-sized plates. When we prepare a plate of food, we feel the need to fill it up completely. If you start out with a smaller-sized salad plate, there’s only so much you can pile on, so you’ll end up consuming fewer calories.
Freeze fruits and veggies. Buy larger bags of fruits and veggies at the store and wash, cut, and store them in baggies in the freezer. You’ll not only save money when you buy in bulk, but you’ll also have them on hand to add to your smoothies, yogurt, pasta dishes, soups, and omelets.
Double or even triple the recipe. Whether you’re making soup, roasted veggies, quinoa salad, or something else for dinner, don’t just make enough for one meal. Package the leftovers in containers you can easily grab for the next few days’ meals. If your lunch or dinner is already prepared, you won’t have to resort to unhealthy takeout.
Put food away before you sit down to eat. After you’ve cooked up an amazing vegan mac and cheese, serve yourself an appropriate serving size and then wrap it up and put it in the fridge. If you leave it out, you’re more likely to go back for unnecessary seconds or thirds. Out of sight means off your hips.

What’s the Best Workout for Weight Loss?

Strength training, cardio, Pilates, yoga…which one helps shed the pounds the quickest? The short answer–The one that burns up the most calories, most efficiently, says Michele Olson, PhD, professor of exercise science at Auburn University Montgomery in Montgomery, Ala.

Cardio is king when it comes to calorie burning, Olson says, and you’ll see even better results if your workout has an ‘after burn’ effect.

Interval-style workouts (alternating between short bursts of high intensity effort followed by brief periods of active recovery) are one of the best ways to turn on this ‘after burn,’ which can raise your metabolic rate for up to four hours after a session, meaning you’ll burn more calories even after the workout is over, she explains.

“Any time you elevate your heart rate into the top end of your target zone, the extra fuel (aka calories) you burn up continues in order to bring your heart rate and muscle activity back to normal and to metabolize the lactic acid you have created.”

But before you jump into an all-interval, all-the-time cardio marathon, there are a few important things to note to maximize your exercise time for weight loss: First, too much high intensity cardio can burn out your body, leaving you tired, cranky, and too exhausted to stick with your routine.

To avoid this, alternate two or three days per week of higher intensity interval workouts with more endurance-focused sessions (exercising at an intensity where you can still talk without getting too winded).

Second, it’s important to build metabolically active lean muscle mass to help give your body shape and definition while you continue to slim down. For best weight loss results, Olson recommends doing cardio (45-60 minutes), five days a week, along with two to three non-consecutive days of resistance training.

Arguably, the best workout for anything (weight loss included) is going to be the one that you’ll do! So while calorie burn is important, find a way to make fitness fun too. Trade the treadmill for a high energy Zumba class or shift from weight machines to a TRX suspension trainer to prevent boredom while sticking to your workout schedule.

And, if you really want to maximize your time and the gym, consider workouts that have both a strength and cardio element to them such as kettlebell training (a recent study from the American Council on Exercise found that total body exercises performed with a kettlebell burned a whopping 20.2 calories per minute, or about the equivalent to running a 6-minute mile).

And does that mean you should skip out on the sometime less intense workouts like Pilates or yoga if you’re trying to lose weight? Definitely not, says Olson. “The body thrives on new and different movements such as Pilates and yoga, so incorporate them into your weight loss efforts.”

An active-style yoga class, for example, that keeps your heart rate elevated can count as a cardio session, and a Pilates class that incorporates added resistance from bands or dumbbells can count as strength training.

Finally, don’t forget that it’s really easy to eat back all the calories you burned off at the gym in just minutes, so for true weight loss success, couple your workouts with a healthy diet that creates a caloric deficit. To stay on track to lose a healthy and realistic 1.5 pounds per week, Olson suggests eating about 500 calories less per day and burning off an extra 300 calories through exercise.

Fruit Is Not The Bad Guy If You’re Trying to Lose Weight

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People trying to lose weight often banish bananas and other fruits from their diets because they’re loaded withcarbohydrates and sugar. But a new review of studies shows that eating a lot of this naturally sweet produce is actually connected to lower body weight.

“You can have as many apples and bananas as you want–even if you’re on a diet,” says review author David Ludwig, MD, professor of nutrition at the Harvard School of Public Health. “In fact, we haven’t found evidence that fruit does anything but promote health, helping keep blood pressure, cholesterol, obesity and heart disease in check.”