According to Health.com, every woman has a little food devil and angel on their shoulder whispering what to eat. Harley Pasternak, celebrity trainer and author of The Body Reset Diet, says “We’ve come to label foods as ‘good’ and ‘bad’ so we feel guilty when we eat something we believe we shouldn’t.”
Everyone can relate to feeling like a master of rationalizing what is put into our mouths, which can lead to overeating, dubious food choices and even weight gain. Nutritionist Evelyn Tribole, RD says “Let’s get rid of the guilt! Women need to remember that having foods they love won’t make or break their diets as a whole.”
It’s “Good” fat! “Monounsaturated and polyunsaturated fats help reduce cholesterol and lower the risk of heart disease and stroke,” says Walter Willett, MD. This is not to say that we should treat these “good” fats as an all-you-can-eat buffet, only 30 percent of your calories should come from the heart healthy fats like the ones in nuts, avocado and olive oil. These fats may be a benefit; however they can be just as bad as cheese and red meat if not taken in moderation.
The weekend is fair game! Indulging every now and then is fine, however a whole weekend of stuffing your face could undo the progress made during the week. Weight control is simple: There are about 3,500 calories in a pound of fat, you’re likely to gain weight unless you burn more calories than you consume. Also, if you think loading up on salads clears you to eat what you want on the weekend, think again. Salads are full of unwanted calories from dried fruits, bacon bits and dressings.
Hitting the gym is always worthy of praise, however calories burned do not necessarily cross out calories consumed, says Pasternak. For example, a 130 pound woman burns roughly half of the 800 calories two slices of pizza carry in just one hour of high-impact aerobics. Sleep deprivation could be making you hungrier too. So if it is a slice of pizza you want, take it but don’t give yourself a reason to eat the whole pie.
We all know that time of the month means eating something sweet or being a “Debbie Downer.” One MIT study showed women ate about 1,100 more calories per day during that time and all because of the production of serotonin. This hormone regulates mood and weight but slows down during PMS. Eat complex carbs, like those in rice, pasta and oatmeal, women in studies felt better because these foods help inhibit the production of serotonin according to researcher Judith J. Wurtman.
Those sneaky “Low-fat” foods are not always what they seem. People feel that they can be deemed “free” foods because they are “low-fat”/”low-carb” choices. However, when companies remove fat, they add sugar so these alternatives typically have only about 10 percent less calories, according to Brian Wansink, PhD. Wansink also warns not to think too hard about produce, “If you start counting calories in fruits and vegetables, you’ll talk yourself out of eating them- and you shouldn’t.”
Water won’t flush out that early Thanksgiving feast! According to Dr. Willett, when you eat, your body breaks down the food and shuttles the nutrients off to your cells for energy or stores them, but drinking gallons of water won’t make up for eating too much.
For more information and the full article visit healthyliving.msn.com
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