Recently, I came across a new idea (at least it’s new to me) – carb cycling. So what is this thing all about? Basically, you do not starve yourself. You have days when you eat normally (with regards to carbs) and there are days when you limit your carb intake. Take note, the word I used was limit and not prohibit.

So on the days that you are not limiting carbs, the suggested intake is about 300 to 400 grams (per day). Experts say that this is around the normal amount the average person eats anyway. On the days that you limit your carb intake, then try to eat less than 300 grams. The trick is to watch what you eat. Try to eat more of healthy carbs such as fruits and vegetables. Avoid or limit white flour and sugar.

Following this program, you can still get the energy you need from carbs without having to starve yourself to death. In this way, you will not feel deprived and you won’t have the tendency to go on a binge. Sounds good to me!

Oatmeal. Tomorrow morning, load up on some oatmeal. If you do not normally eat breakfast, then it’s about time that you did. Your grandmother told you so. Your mom told you so. And now we’re telling you the same thing. Breakfast can give you a jumpstart and keep you going all day! By the way, stick with plain old oatmeal. Forget the instant or flavored ones for maximum benefit.

Bananas. Oatmeal and fruit, why not? I suggest getting a couple of bananas to last you through Monday as well. If you feel the munchies coming on, just grab one of the bananas and munch away. Not only will you be eating healthy, you will also be packing on some energy boosters.

Dark chocolate. Now you’ve been looking out for this on my list, haven’t you? Who doesn’t like a bit of chocolate every now and then? Just make sure it’s dark chocolate so you won’t be eating all those extra calories. Dark chocolate has been known to lift your mood and give you a burst of energy as well. You can’t really beat that combination, can you?

Here’s to a good week for all of us!

Let’s talk coffee. I have to have coffee to start my day and to keep me going. Otherwise, I’d be as dead as a log. If you need that fix too, then I suggest staying away from lattes and flavored coffee. If you can take it black, take it black. If not, then simply get brewed coffee and add Splenda or Equal and just use a little bit of cream. Of course, you’d have cravings for frappes every now and then. Go ahead, just skip the whipped cream!

Now on to dessert…my sweet tooth gets the best of me sometimes. Here’s a trick that I’ve learned: when I get to the crust of a pie, I stop eating. The reason? It has a LOT of calories as it absorbs the butter! Ice cream anyone? Why not try frozen yoghurt instead? If you have to have ice cream, though, then have it placed in a bowl or cup instead of a cone. That’s extra calories that you don’t need!

What about regular meals? Let’s see…I love burgers but we all know how many calories beef has, so instead of beef burgers, why not go for turkey or chicken burgers instead? If you like sandwiches, go for pita bread instead of whole wheat or multigrain bread. As for the soup, go for light soup (minestrone, pho, etc.) instead of cream of mushroom, cream of chicken, and the like.

Ready to lose some weight?

What many of us may not be aware of is that we consume way too many calories within the day. If we are aware of our caloric intake, then we can cut back and hasten the process of losing weight. Here are some tips to help you.

When you’re on a night out with friends…
Did you know that beer packs a LOT of calories? If you’re a beer drinker, your diet might be all for nothing. Instead of drinking beer, why not drink wine instead? If you cannot go without beer, then at least drink the light kind.

If you’re a cocktail person, stay away from frozen varieties. The simple reason is that the latter kind contains more mixes than the plain liquor on the rocks – more calories for slushies!

Love those chicken wings and fries? I don’t blame you – a drinking night is not complete without some sort of bar chow. To cut back on calories, avoid the rich dips such as ranch. Instead, load up on hot sauce and salsa.

Water up! Drinking water in between glasses (or bottles) is a good way to pace yourself. This will not only help you consume less calories but it will also keep you from getting a hangover the next morning.

In the next post, let’s talk about more tips.

Just last month, during the holiday break, I noticed that my younger cousins – aged from 16 to 20 – were all dealing with weight issues. And when I read a feature article on MSN about teenagers and weight loss, my interest was really aroused. Basically, the article says that a psychotherapy program may work better to help teenagers deal with weight issues and avoid obesity. This is in comparison with traditional health classes.

I agree with the idea of the program mentioned, which “focuses on improving interpersonal relationships by targeting the underlying social and interpersonal difficulties that influence individuals to engage in maladaptive behaviors.”

If you think about it, the factors mentioned above – interpersonal relationships and social difficulties – also come into play even when you’re in your 30s (or 40s for that matter). These are even more critical during the teenage period as teenagers are more susceptible to their effects.

If you think about it, the bottom line is dealing with the person with weight issues using a holistic approach. The same goes for us – if we want to lose weight for good, then we ought to take a look at more than what and how we eat. At the very least, this is something to think about, don’t you think?

While I am not complaining – it has been the most fun period of this year – I do realize how potentially hazardous all this can be to my health; and you should realize this as well! With less than 2 weeks left before the end of the year, I am sure that you still have a lot of activities and events to engage in – do take a look at some tips that can keep you healthy and safe throughout the season.

Everyone has his limit. Know yours! Drinking and parties almost always go together. During this time of the year, you might find yourself drinking more than you normally do. Just make sure you know when to stop, and of course, don’t drink and drive.

Keep your food safe. What am I talking about? If you’re throwing a party, especially at the office, you might have the food ready hours before the event. Just to make sure it doesn’t spoil, immediately place it in the fridge. You wouldn’t want to (food) poison people, would you?

Walk as much as you can. I know, walking is tiring, but the chances are that you will not be able to exercise much during this period. In lieu of your regular exercise routine, try walking more. Walk to the store if it’s near enough. Walk up the stairs instead of using the elevator (if possible). Walk, walk, walk.

Merry Christmas!

I do fully understand what it feels like to want to keep on eating, especially if the food is good. For those of you who think they eat too much, here are some simple tips which can help you. I have tried them myself, and they work!

Have breakfast. It’s such an old tip, but its effectiveness has never been disproven. Eating breakfast will give you the energy to do whatever you need during the day, and avoid signaling your body to go into starvation mode. You might be surprised at how you do not get hungry easily if you have breakfast!

Drink lots of water. Another old tip, but water really does fill you up. If you find yourself craving for a snack and you just had something to eat, go get a tall glass of cold water and down it. Schedule your meals and follow that schedule. In between, just drink water – lots of it.

Stock up on tasty but healthy treats. What do I have in my fridge/pantry? Cups of low fat yoghurt, low fat cheese, crackers, nuts, apples, soy milk, and other food items that I LIKE. The trick is in finding healthy food that will satisfy you. When you get hungry, you won’t have to look far for something to munch on.

According to Karen Collins, M.S., R.D., C.D.:

A study of children fed soy protein formula for more than six months showed no hormonal effects. A study of men in their 50s and 60s found that the men who ate soy foods twice a day for three months showed no change in testosterone levels, but had a 14 percent drop in levels of PSA (an indicator of prostate growth used in screening for prostate cancer).

She goes on to say that all the noise about the negative effects of soy on men is actually NOT based on sound scientific research. However, she also says that the idea that soy and other soy based products can prevent prostate cancer has NOT really been proven yet.

Another interesting thing that Collins points out is how different types of soy products can have different effects:

Fermentation may change how easily our bodies absorb isoflavones, which means that fermented soy foods (miso, tempeh, natto) may have a different effect on prostate cancer risk than non-fermented soy foods (soy milk, tofu and edamame). Some studies suggest that the effect of soy foods may depend on its interaction with other food compounds; the lycopene from tomatoes is one such interaction under study.

The bottom line is that you SHOULDN’T fear soy foods. If you like it, go ahead and eat it!

The Telegraph reports about the findings:

Researchers asked over 40,000 people if they would prefer £45 in three days or £70 in three months. Those who wanted the smaller amount were also impulsive in other areas of their life.

They were more likely to want the immediate pleasure of a cake, an affair or a puff on a cigarette than consider the long-term effect on their health or relationship.

The study by University College London found people who are young, poorly educated and on a low income were the most financially impulsive.

It’s not all that bad, though. According to Dr. Stian Reimers, those who are impulsive can learn how to control their impulsive urges:

“Simple techniques can help reduce impulsivity, like imagining how you’d feel about your decision in a year’s time or trying to avoid making decisions in the heat of the moment.”

The next time I feel like indulging in more chocolate cake that I should eat, I will try this trick.

But what about taxing soda in order to help fight fat? Well, if the U.S. health authorities are to be followed, we will soon be paying a lot more for sodas and other similar sugary drinks. According to a report by the AFP, the authorities think that getting these drinks out of the Americans’ menus would solve the problem.

Thomas Frieden, the head of the Center for Disease Control and Prevention, says that the average American today consumes about 250 more calories as compared to twenty or thirty years ago. Of the 250 calories, he says that about 120 come from sugared drinks and food.

So why is the government proposing taxation? Shouldn’t people be allowed to decide for themselves? For one, obesity and other health problems related to it are costing the government a whole lot of money in health care. I guess this is enough reason for the authorities to find ways to lessen the obesity figures – about 2/3 of the American population.

Take note – these drinks and food are already being taxed. The argument, however, is that the tax is not high enough to affect consumption. It’s like the taxation argument on tobacco.

So what do you think about the issue? Would you stop (or lessen) your consumption of soda and other sugar rich foods because of higher taxes?