Eating Choices

"7 Foods You Had No Idea Were Loaded With Sugar" Review

These foods may have more sugar than you think. I always tell my personal training clients in Chicago to think twice about these items before tossing them in the cart (Source: 7 Foods You Had No Idea Were Loaded With Sugar).

WHOLE-GRAIN BREAD


The danger with eating foods high in sugar stems from their effects on blood sugar, says Perlmutter. "Foods are rated in terms of how they elevate blood sugar by their glycemic index," he explains. "The higher the glycemic index, the higher the blood sugar elevation and the length of time the blood sugar will remain elevated." When those levels skyrocket, it can lead to health complications like heart disease and diabetes. So while it's still better to opt for the whole-grain version of bread over the white variety, you don't want to chow down on sandwich after sandwich—it clocks a 71 on the glycemic index, while a Snicker's candy bar, shockingly, has a lower rating of 51, according to the Harvard School of Medicine.

Related Reading: "4 Weird Reasons Why You're Gaining Weight" Review

BALSAMIC VINEGAR


"Creamy dressings often create a high sugar impact, but balsamic can contain just as much," says JJ Virgin, celebrity nutritionist and author of JJ Virgin's Sugar Impact Diet. The reason: A lot of American-made balsamic vinegar is made with caramel coloring and cornstarch—two sugary substances—with the vinegar base being white wine vinegar. Why? The authentic, Italian versions require a 12- to 25-year aging process that negates the need for coloring and thickening additives, but not everyone wants to pay—or wait—for those products to be imported over. So if you're ordering a salad in a restaurant, Virgin advises against their version of balsamic. "Instead, ask for extra-virgin olive oil and red wine vinegar for all the flavor without the sugar impact."

Related Reading: "You Won't Believe What's in These Girl Scout Cookies!" Review

OATMEAL


Here's the good news: Not all oatmeal is on the too-much-sugar list. But those who rely on the take-along pouches (or have an aversion to waiting for a pot to boil) are most likely beginning their day with a serious blood sugar kick. "It seems like most everyone agrees that oatmeal is a good choice for breakfast," says Perlmutter. But in actuality, many instant packets contain 13 grams or more of the sweet stuff because of all the additional flavorings (think maple and brown sugar, apples and cinnamon). If you've got the time, opt for steel-cut oats for a higher dose of fiber. Otherwise, you can still choose the quick-cooking variety, just grab the plain packet and add a dollop of almond butter—which research shows can help stabilize blood sugar throughout the day—for flavor, protein, and healthy fats.

Related Reading: "The #1 Worst Menu Option at 40 Popular Restaurants" Review

GLUTEN-FREE FOOD


Hyman refers to this group—the one with gluten-free cookies, cakes, and processed food—as junk food. "Just because it's gluten-free doesn't mean it's healthy," he says. "Gluten-free cakes and cookies are still cakes and cookies," which means they're made with sugar. In fact, most contain excess sugars and gum to make up for the missing ingredients, and those are even more difficult for the body to break down. When you're craving something sweet, but still want to follow a low- or gluten-free plan, Hyman suggests playing with natural fruit instead. Grilling or broiling stone fruit, like peaches and plums, will bring its natural sugars to the forefront, giving you that sweet bite sans sugar crash.

Related Reading:"50 Unhealthiest Foods On the Planet" Review

FRUIT JUICE


Bummer: One of the most popular breakfast drinks in America isn't doing wonders for your waist. "A 12-ounce glass of orange juice contains about 36 grams, or seven teaspoons, of sugar," says Perlmutter. "Almost all fruit juices are concentrated sources of sugar" because they strip the fiber out of the fruit when it's sent through a juicer. Now, it probably won't kill you if you sip a 4-oz. glass of juice in the a.m. (and you're still getting a dose of healthy veggies if you grab a green juice), but it is something you need to keep track of so you don't go overboard throughout the day. Because doing so—like drinking a glass at breakfast, a green juice after your workout, and a soda in the afternoon—can send sugar directly to the liver, says Hyman. "It turns off a fat storage machine, which can lead to dangerous belly fat. [These juices] also don't help you feel full, so you end up eating more all day and craving more sugar and carbs," propelling you into that sugar-cycle that's hard to break.

Related Reading: "11 Foods to Toss Out of Your Kitchen For Good" Review

YOGURT


Yes, even though Greek yogurt is a fabulous source of protein, calcium, and probiotics, not all varieties are created equal. Some contain naturally occurring sugars, while others—those with fruit on the bottom, dessert-like flavorings, or mix-in nuts, for example—have extra doses added. The American Heart Association recommends women only eat 30 grams of sugar a day, but some of these contain 24 grams or more per serving—meaning you could be downing your entire sugar quota at breakfast. But all this doesn't mean we want you skipping out on those healthy benefits we mentioned before. Just think simple—or plain—when it comes to yogurt, and forego the extra flavorings. If it's too tart for your taste, stir in fresh fruit for a natural hit of sweetness.

Related Reading: "The #1 Worst Menu Option at 40 Popular Restaurants" Review

DIET FOODS


Many foods labeled as a "diet" product, like 100-calorie snacks and desserts, are anything but because of their fake sugar content, says Hyman. "We're surrounded by low-calorie, 'health-conscious foods' and diet soft drinks that contain sweeteners," he says. "As a result, the number of Americans who eat products that contain sugar-free sweeteners grew from 70 million in 1987 to 160 million in 2000. At the same time, obesity in the United States has doubled from 15 to 30 percent." That's because the sugar substitutes, such as aspartame, acesulfame, saccharin, and sucralose, confuse your body. Research shows that these non-calorie, sugar-like imitations increase appetite and interrupt the body's ability to regulate blood sugar, which causes a metabolic change that could lead to diabetes. "If you have a desire for something sweet, it's better to have real, naturally-occurring sugar than the imitation stuff in 'fake foods." In other words, grab that big bowl of fresh, delicious fruit and enjoy.

Related Reading: "11 Diet Foods that Make You Fat" Review

The hidden sugar amounts in these food have affected the weight loss results for my personal trainer clients in Chicago. How does your grocery list affect your success?

Pictures Credit:
MSN.com-Is whole grain bread loaded with sugar?

More to Read:
While many foods are still healthy with proper portion control, you may want to avoid the following list: "50 Foods You Should Never Eat" Review.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 7 Foods You Had No Idea Were Loaded With Sugar " on MSN.com.
"7 Foods You Had No Idea Were Loaded With Sugar" Review
Learn how to lose weight from a Chicago personal trainer.
 
Transform your life with Michael's  self-help book   Redefine Yourself here !

Transform your life with Michael's self-help book Redefine Yourself here!

 

"21 Worthless Foods a Nutritionist Will Immediately Cut From Your Diet" Review

Whether losing weight or striving for optimal health, the foods on this list should be the first that you consider removing from your diet...whether you like it or not (from the article 21 Worthless Foods a Nutritionist Will Immediately Cut From Your Diet )!

Soda


The first on our list is perhaps the most obvious culprit, but despite numerous studies backing up the negative effects both diet and regular soda have on your body, our pros say it's shocking how much of it people drink. "This is not a benign food!" says Carissa Bealert, RD and co-owner of Evolution Fitness Orlando. "Artificial sweeteners and aspartame in diet soda in particular can mess with our body's regulatory system. Plus, soda doesn't nourish you. It doesn't give your body anything at all." In addition to excess calories, studies have linked soda to tooth decay, headaches, increased risk of type 2 diabetes, and decreased bone health. And despite its name, diet soda is no better: researchers at the University of Texas found that in the course of a decade, diet soda drinkers had a 70% greater waist circumference than non-drinkers. To quit a soda habit, Bealert suggests overloading your glass with ice. The soda will be diluted, and you can steadily wean yourself off. If you still need a little extra something, Bealert suggests zero-calorie sparkling water with natural flavors. Read "4 Ways to Beat Your Diet Soda Addiction in One Week" for more suggestions.

Juice


You hit the local juice bar before work and think you're making a healthy choice by drinking your breakfast. But Keren Gilbert, RD and founder of Decision Nutrition, says it's not that simple. Even though you're consuming fruits and veggies, a lot of the good stuff is left behind in the juicing process. "When you juice something, you're taking all the vitamins and sugars and leaving out all of the fiber," she says. Fiber slows down sugar absorption in the body, so without it, sugar is absorbed too quickly. This means that your tummy could be grumbling in an hour—which totally defeats the purpose of a diet, says Gilbert.

Fried food


Duh! Even though we all know fried foods are a healthy diet's arch-nemesis, fries (sweet potato or not—sorry!), chicken fingers, and onion rings are the default side dish to meals everywhere. Elisa Zied, RD, and founder of Zied Health Communications, says portion sizes of these artery-clogging items at restaurants and sports venues can be twice or three times the amount, equaling a diet disaster. "If you're going to have fried food, share it," she says. "Or order the smallest size possible, and keep it to once in a while at best." Even better, Zied says, is making healthier versions of familiar foods at home, such as baked fresh-cut fries with a drizzle of olive oil. Just for fun, check out "50 Unhealthiest Foods On the Planet" Review for other foods to avoid.

Fat-free dressing


Bealert says going fat-free (dressings are just one example) is one of the biggest misconceptions she sees in clients who want to lose weight. In fact, not all fats are bad for you. "Good" fats keep you full and help you absorb more nutrients from food. They're also beneficial for your heart: monounsaturated fatty acids (found in nuts, avocados, olive oil, and canola oil) can lower cholesterol levels and your risk of getting heart disease, while polyunsaturated fatty acids (found in fatty fish like salmon and mackerel, as well as corn and soybean oils) are a great source of heart-healthy omega-3 and omega-6 fatty acids. Another downside to low-fat diets: When you take out fat, you replace it with artificial sugars and other additives to pump up the flavor, Bealert says. When it comes to salad dressing, she recommends making homemade vinaigrette with honey mustard, olive oil, and apple cider vinegar instead of purchasing a low fat bottled variety.

Alcohol


Serious about losing weight and getting healthy? Then you'll have to ditch that daily glass of wine. Bealert suggest having no more than two drinks a week, or even fewer if you can. In addition to the added liquid calories, drinking can easily pull you off track from your diet goals. "The more you drink, the more likely you're going to have an unhealthy snack," she says. "And you probably won't want to start the next morning with egg whites and oatmeal." A Texas Tech University study found that alcohol makes women's brains more sensitive to the smell of food, which explains why it's so difficult to turn down that late-night pizza after you've had a few drinks. Sometimes this is all it takes to lose focus, and before you know it, you've completely ditched a new healthy eating plan. Still need help incorporating alcohol while focused on weight loss? Skim "How to Fit Alcohol in Your diet Without Ruining Your Weight Loss Goals".

Cheese


Yes, cheese contains bone-building calcium—and there are low-fat versions—but our pros say the bad can easily outweigh the good when portions get out of hand, which is very easily done. "Almost universally, everyone over-portions cheese," says Gilbert. "It's not that you can't have it every once in a while, but people put it in eggs, on salads, sandwiches, everywhere." Cheese is typically high in saturated fat, and for many people dairy can be difficult to digest, causing bloating. Gilbert suggests cutting out dairy completely for one week, testing the waters to see how your stomach reacts, then choosing one dish to add back an appropriate amount of cheese.

Red meat


New research from the World Health Organization found red meat to be a potential carcinogen linked to colorectal, prostate, and pancreatic cancer. That's probably more than enough to kick a cheeseburger habit, but the immediate risk to your heart health solidifies this as a red-flag food. Gilbert says it only takes one or two servings of red meat a week to take you over the limit on saturated fat. The better choices are fish and lean meats like turkey or chicken. Boost flavor and keep turkey burgers juicy by choosing a 93% lean ground meat and adding onions, peppers, and spinach to the patties.

Processed meats


The same WHO report also found a link between cancer and processed meats like bacon, hot dogs, and sausages. Processed meats that have been cured, salted, smoked, or preserved are known carcinogens and can increase your risk for colon cancer in particular. If you struggle with the idea of giving up bacon completely, Health contributing nutrition editor Cynthia Sass, MPH, RD, recommends saving it for an occasional treat. "Have a few strips of bacon at Sunday brunch or a few slices of pepperoni pizza on Friday night—but not both, and none during the week," she told Health in an earlier interview.

Flavored coffee drinks


Pumpkin spice lattes may only be available for a limited time, but that doesn't negate the excess liquid calories you consume if you drink these indulgent lattes on a regular basis. Whether it's the limited availability or a 4-oclock slump, Bealert says people rationalize decadent drinks like this, and those calories can really add up. Instead of ordering a calorie-rich flavored drink, opt for black coffee or coffee with a splash of milk. Or combat your afternoon fatigue with a brisk 10-minute walk. Not ready to make this change? At least cut out these coffee drinks: "20 Coffee Drinks with More Sugar Than a Can of Coke" Review

Gluten-free foods


Adhering to a gluten-free diet is vital for people suffering from a gluten-intolerance or Celiac disease, but going gluten-free isn't necessarily a way to lose weight or eat healthier. Lynch says many gluten-free foods and recipes use tapioca flour as a binder substitute, but this ingredient provides little or no nutrition—not to mention that gluten-free cookies, muffins, pretzels, and the like are still junk food. Instead of focusing on gluten-free labels, aim for well-rounded diet that includes plenty of fresh fruits, veggies, beans, lentils, nuts, lean proteins, and—yes—whole grains. A great source of fiber, whole grains can help regulate blood sugar, lower LDL (bad) cholesterol, reduce colon cancer risk, and aid digestion, so there are plenty of reasons to continue to enjoy them as part of a healthy diet.

Ice cream and frozen yogurt


As delicious as that pint of Ben & Jerry's in your freezer is, it's loaded with sugar and calories. Indulge in your craving too often and you're looking at increased blood sugar levels, weight gain over time, inflammation throughout the body, and a rise in LDL (bad) cholesterol, says Lynch.

Flavored instant oatmeal


While convenient, those individual packets of oatmeal are filled with 15 to 20 grams of unnecessary sugar, says Gilbert. These artificial sweeteners trigger cravings, because once blood sugar levels plummet after an hour, you'll be hungry again. Gilbert says you're better off with rolled oats (which cook very quickly, too) with real fruit, or overnight oats.

Granola


Granola is easily mistaken for a health food, but if you've ever used it to top your yogurt, you know how difficult it can be to stick to an appropriate portion of this crunchy snack (most experts recommend no more than 2/3 a cup per serving). Therein lies the problem, says Zied: "Granola is high in fat and calories and often provides a good dose of added sugar." For a healthier alternative that doesn't wreck your waistline, she suggests cutting back on the amount of granola, going low-fat, and mixing it with one to two tablespoons of chopped nuts to add protein.

Soy sauce


Douse your sushi in soy sauce, and the next thing you know you're feeling stuffed, bloated and uncomfortable. That's all thanks to its astronomically high levels of sodium. "Sodium holds on to water, which can translate to water retention and weight gain," says Gilbert. "Plus, it's really bad for blood pressure." Ask for low-sodium soy sauce instead, and use just a dash. As for other high-sodium sauces—we're looking at you, sweet and sour—Gilbert says to ask for it on the side in order to better control the amount you consume.

Dried fruit


Consider this: a fresh apricot is roughly the size of a golf ball, so you likely wouldn't eat five in one sitting. On the other hand, it's not difficult to imagine mindlessly snacking on five or more (much smaller) dried apricots. That serving-size misperception adds up to lots of sugar and calories, no matter what kind of dried fruit you choose. "Two spoonfuls of dried fruit have health benefits," says Bealert. "It's when you don't control portions—that's the problem."

Protein bars


There's a time and place for a generous helping of protein—after a sweaty, strenuous workout, for example. However, many people simply don't need the massive amounts of protein in many of the bars that line supermarket checkout aisles. "Thirty grams of protein is too much for most people at one time for a snack," says Bealert. Where all that protein comes from is another cause for concern. Bealert says that many of the ingredients in these bars are unrecognizable, may not come from whole foods, and often contain lots of sugar. Check out this list for more protein options: 36 Ways to Fulfill Your Protein Needs While Losing Weight

What other foods should you immediately cut from your diet?

Picture Credit:
Westend61 and health.com-Is your favorite food on this list?

More to Read:
Even with the right foods you should still be careful. The number one reason: Portion control. Check out this list to see which foods you should eat with a leash: 10 Trendy Health Foods That Can Threaten Your Waistline

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 21 Worthless Foods a Nutritionist Will Immediately Cut From Your Diet " on Health.com.
"21 Worthless Foods a Nutritionist Will Immediately Cut From Your Diet" Review
Learn how to lose weight from a personal trainer in Chicago.
 

Transform your life with Michael's self-help book Redefine Yourself here!

 

"How a Healthy Gut Can Make You Happier" Review

If you're having trouble finding happiness, the solution may be in your gut. This is what you should keep in mind the next time you hit the plate (from the article How a Healthy Gut Can Make You Happier).

If you’ve been following the news over the past year, you know that the wellness world’s golden child is your gut. Though not as glamorous as the heart or brain, studies are showing that the status of your gut microbes can impact everything from your body’s inflammation and weight to your skin and brain health. And now we can add one more important aspect that your gut can influence — your state of mind.

One of the biggest influencers of mood in your body is a neurotransmitter called serotonin. Serotonin is sometimes referred to as the “feel good” hormone because of its ability to impact mood, anxiety, and happiness among other functions.

While some serotonin is created and used in the brain, between 80 and 90 percent of it is created in the intestines — our gut. There is recent evidence that the gut bacteria can even coax the intestines to produce more serotonin, says Erica Sonnenburg, Ph.D., senior research scientist at the Stanford University School of Medicine in the Department of Microbiology and Immunology and co-author of “The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health.”

How Your Happy Hormones Go From Gut to Brain


Located in the tissues that line the esophagus, stomach and small and large intestines is a network of neurons, neurotransmitters and proteins that send and receive impulses, record experiences and respond to emotion.

This enteric nervous system (ENS) in your gut is also often called your body’s “second brain,” and it connects and communicates with your central nervous system (CNS). Scientists have known that the brain can send signals to the gut, which is exactly why things like stress can lead to gut issues like stomach pain, constipation and diarrhea (we’ve all been there).

But current research is finding more proof that communication is a two-way street: The central nervous system can impact the enteric nervous system in the gut — and vice versa. So, in short, irritation and imbalance in the gastrointestinal system can send messages to the central nervous system causing mood changes.

Also, according to a 2015 report by Linghong Zhou and Jane A. Foster, various studies in which participants took a course of probiotics showed brain activity in the emotional centers of the brain, a reduction in the levels of the stress hormone cortisol and improved mood. “Overall, these studies in healthy individuals provide clear evidence of a link between microbiota and emotional processing,” the report says.

How Do You Know If Your Gut Balance Is out of Whack?


“We really don’t have the tools to tell at this point what is ‘normal’ [for your gut], but the field is advancing rapidly,” explains Dr. Kirsten Tillisch, an associate professor of medicine in the digestive diseases division at UCLA’s David Geffen School of Medicine. If you eat a typical Western diet, though, there’s a good chance your gut microbes could use some help.

So how can you build a strong gut and maybe improve your mood in the process? While probiotic pills get a lot of praise for improving gut health, you don’t need to rely on a supplement, says Tillisch. A change in the foods you consume can alter your gut health and your mental outlook for the better.

“The state of our microbiota is a product of many factors, but we know that one of the major levers that controls this community is diet,” Sonnenburg explains. “Your long-term dietary patterns dictate to a large extent which bacteria you have in your gut and their metabolic output (i.e., what molecules they are manufacturing in your body).”

While supplements might be a quick fix for some, you can make your diet more gut-friendly by making some simple adjustments. “When optimizing digestion and gut function there are certain foods that should be avoided as well as key foods to include,” explains Jacqui Justice, nutritional director, Balance 3H+ Diet Plan, NY Health & Wellness.

Eat These 3 Foods for Optimal Gut Health


1. Fiber


Experts all agree: We need to be eating more fiber — 25 to 37 grams a day, according to the FDA. “Fiber, the complex carbohydrates found in fruits, vegetables, legumes, nuts and seeds, are the major food source for the bacteria in our gut,” says Sonnenburg.

When your gut doesn’t get this fuel from your diet, it starts to “eat” your gut lining, leading to intestinal issues and a permeability of the gut wall. “This mucous lining is a key barrier that our body erects to keep our gut bacteria at a safe distance from our intestinal cells,” Sonnenburg explains. “If that barrier breaks down it could set off alarm bells within our immune system resulting in chronic inflammation.”

Justice recommends high-fiber foods like beans and legumes, nuts and seeds, cruciferous veggies and fruits like avocados, pears, blackberries and raspberries.

2. Fermented Foods


Noticed your local grocery store stocking more kombucha and sauerkraut? There’s a reason these fermented foods are gaining in popularity. “When foods are fermented or cultured, the bacteria, yeasts or molds used in the process predigest the food, meaning they break down the carbohydrates, fats and proteins to create microflora — friendly, life-giving bacteria beneficial to the gastrointestinal system,” explains Justice.

While most people are familiar with fermented dairy products like yogurt, there is growing interest in other fermented foods like kimchee, sauerkraut, kefir, kombucha, miso and natto. Many of these fermented foods can even be made at home.

3. Anti-Inflammatory Foods


If you’re eating foods that are more likely to inflame your insides, you're certainly warranted to be in a bad mood. What you should avoid may differ from person to person. “People need to be their own experimentalists,” says Sonnenburg. “Since the microbiota is individual, what could be fine for one person may be an issue for someone else.”

While you figure out which gut-busters to avoid, try adding in more anti-inflammatory foods like fish, green tea, flaxseed, garlic and walnuts and spices like cinnamon and ginger, Justice recommends.

What have you noticed about your gut? What dietary changes can you implement?

Are you having trouble losing weight? Read "The 50 Best Weight-Loss Tips From 2015 " Review. This list helped my personal training clients in 2015 and will help you today.

Picture Credit: Livestrong.com-Will berries help you lose weight and bring more happiness to your life?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " How a Healthy Gut Can Make You Happier " on Livestrong.com.
"How a Healthy Gut Can Make You Happier" Review
Learn how to lose weight from a personal trainer in Chicago.
 
Transform your life with Michael's self-help book Redefine Yourself  here !

Transform your life with Michael's self-help book Redefine Yourself here!

 

"4 Surprising Benefits of Eating at Night" Review

I've always told my personal training clients that "avoiding food after 7 pm" is a myth...and here's why (from the article 4 Surprising Benefits of Eating at Night).

1. Low Glycemic Dinner Tonight Can Help Control Your Blood Sugar Tomorrow


Starting your day off on the right foot doesn’t just start with getting a good night’s sleep. It actually starts beforehand-- at dinner.

A study published in the American Journal of Clinical Nutrition found that what you eat for dinner can affect how your body responds to what you eat for breakfast the next morning.

The findings showed that people who ate a low glycemic dinner the night before were able to better regulate their blood sugar after breakfast the next morning.

Optimizing blood sugar control is not only important for improving weight loss but also for your overall health.

For a dinner that will help you better control your blood sugar in the morning, try pairing a low glycemic carb like lentils, black beans, sweet potatoes or your favorite green vegetable with a lean protein, such as chicken breast, lean beef or salmon.

Moody Wisdom: All meals should be a careful combination of complex carbs, protein, and fiber (good fats too). Find examples of this weight loss combo here: The Plate to Lose Weight

2. Not All Carbs Will Turn into Fat If You Eat Them Late at Night


Exercise is the one activity in your life that has the biggest effect on how your body processes and metabolizes food.

When you exercise, your body changes what it does with the food you give it.

These changes preferentially shuttle nutrients toward recovery, meaning that following exercise your muscles will absorb more carbohydrates.

This occurs regardless of time of day. But still many people abstain from eating carbohydrates at night out of fear that those carbs will be stored as fat, even after they have exercised.

Not eating after a workout, especially a tough one, can put a damper in your post-workout recovery as well as your results.

In the 45 minutes after a workout, one of your top nutritional priorities should be recovery from exercise as it helps get you and your muscles stronger and better.

Don’t skip the carbohydrates after you exercise just because it is later in the day.

Eat carbohydrates such as sweet potatoes and bananas to refuel your muscles’ energy stores so they are ready to go when you are ready to start training again.

Moody Wisdom: You always want to minimize any deficiency and inflammation in the body. If your body is depleted, it's time to refuel.

3. Eating Carbohydrates at Night Can Help Control Hunger


A recent study found that eating carbs at night may actually help you control your appetite throughout the day.

In a 2011 study published in Obesity and Nutrition, Metabolism & Cardiovascular Diseases, researchers put a group of 63 obese female and male police officers on one of two diets.

The first diet plan spread the officers’ carbohydrate intake evenly throughout the day, while the second diet plan concentrated the majority of the carbohydrates at dinnertime.

The findings showed that the participants who ate most of their carbohydrates at dinnertime experienced hormonal changes that reduced hunger.

The ability to control hunger is a key strategy in long-term weight loss success.

A previous long-term weight loss study published in The New England Journal of Medicine found that your body’s hunger sensors don’t adapt to you eating less over time.

What’s more, the study found that hunger hormones remain elevated at least 18 months into dieting.

Moody Wisdom: Your best bet is to eat an even amount of carbs throughout the day. You don't know your true need (unless you're taking blood tests every hour) and eating more carbs than usual could be risky.

4. Protein Before Bed Can Help You Build Muscle While You Sleep


A myth about eating before bed is that you don’t digest food while you are sleeping.

This could not be farther from the truth. While you are asleep, your body doesn’t stop working – your heart is pumping blood, your lungs are passing air. Strategic eating before you go to bed can help optimize your muscle building efforts.

A 2012 study published in Medicine and Science in Sports and Exercise, found that protein consumed immediately before going to bed helps muscle growth, repair and maintenance during overnight recovery after working out.

Moody Wisdom: Similar to your approach to carbs, your protein intake should be spread throughout the day as well. This section just affirms your need...skip the protein load and keep your plate balanced with a protein/fiber/complex carbs approach. Check out "36 Ways to Fulfill Your Protein Needs While Losing Weight" for new protein choices.

Does this article change your perspective of eating at night?

Are you having trouble losing weight? Read "50 Unhealthiest Foods on the Planet" Review. It's probably time to rewrite your grocery list.

Picture Credit: Livestrong.com-Will eating this dish late night cause weight gain? You might be surprised by the answer.

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " 4 Surprising Benefits of Eating at Night " on Livestrong.com.
" 4 Surprising Benefits of Eating at Night" Review
Learn how to lose weight from a personal trainer in Chicago.
 
Transform your life with Michael's self-help book  Redefine Yourself   here !

Transform your life with Michael's self-help book Redefine Yourself here!

 

"Why These Fitness Experts Hate Spinning" Review

Many people meet with a Chicago personal trainer or take a fitness class to lose weight. Are all experiences created equal? Check out this suprising perspective on the popular Spinning classes...you may have to rethink your approach (from the article "Why These Fitness Experts Hate Spinning").

The music, the lighting, the rush of a high-intensity workout — in recent years, indoor cycling (sometimes known by the trademarked name “Spinning”) has taken off. But some top fitness experts caution that the trendy workout doesn't meet up to the hype — and could actually be hurting you.

“The human body was never meant to sit in a flexed [bent-forward] spinal position, performing hundreds if not thousands of repetitions, overloading the hip flexors and quads,” says Jason Walsh, a personal trainer, movement specialist and founder of Rise Nation. “It literally shuts down one of the most important muscle groups in the body, the glutes [butt muscles].”

These high-intensity classes are generally led by an instructor, and movements are synchronized to upbeat music. Celebrities like Olivia Wilde and Reese Witherspoon have been snapped exiting these trendy classes, and the general public is also picking up indoor cycling with greater frequency.

“I like that the general public is interested in exercise now more than ever,” Walsh says. “I just don’t think indoor cycling is a great form of exercise.”

Why You Might Want to Skip Spin Class


In addition to the wear and tear on the body, Walsh also thinks people don’t need to be sitting any more than they already do. “The public does plenty of sitting throughout the day, which wreaks havoc on the human body.”

Jimmy Minardi, certified personal trainer for more than 20 years and founder of Minardi Training, has also never been a fan of the indoor-cycling fad. “There are 616 muscles in the human body, and Spinning barely uses half of them,” he explains.

“One of the most important things — especially for the aging female with osteoporosis — is to bear your own weight,” Minardi continues. “So you’re way better off going out for a brisk walk or to a trainer who emphasizes safe weight-bearing movements.”

Riding a stationary bike also negates a key benefit of outdoor cycling: balance. “I see a lot of indoor-cycling enthusiasts who can barely ride an outside bike because it’s too hard,” Minardi says. “If you’re going to ride a bike, an outdoor bike is best. Not only do you get some fresh air, you’re also practicing balance.” This helps bolster the body against the effects of aging.

When Is Indoor Cycling OK?


While neither Walsh nor Minardi would recommend an indoor-cycling class, that doesn’t mean a bike is all bad. First off, any kind of movement is better than no movement, and there are benefits to stationary cycling. So when is it a good idea to include indoor cycling in your routine?

1. When You’re Recovering From Injury


After an injury you may need to lay off the weight-bearing exercise for a while to facilitate recovery. “Spinning is one of the first recommendations sports doctors and physical therapists recommend to their patients when recovering from an injury,” says Felicia Walker, a certified Spin instructor at New York Health and Racquet Club with more than 15 years of experience teaching indoor-cycling classes. “Since riding is a no-impact exercise, Spinning helps people recovering from injuries to ease back into the gym safely.”

2. For Cross-Training


Walker adds that indoor cycling also serves as a great form of cross-training for runners who need to give their joints a break from pounding the pavement. “Running is high impact; Spinning is no impact,” she explains.

Interval training on a stationary bike also improves cardiovascular endurance, which will help your performance in other fitness classes or sports. “It’s always a good idea to cross-train so that you don’t overuse particular muscle groups,” Walker says. “My own fitness regimen includes boxing, jumping rope and ballet to counterbalance the Spinning.”

3. For Interval Training


Interval exercise is a training method in which you push yourself for a block of time before easing back for a short period — and then go hard again.

The benefits of intervals are well documented: Research shows that interval training improves cardiovascular fitness, blood pressure and insulin sensitivity. Intervals also tend to be a more efficient way to exercise, delivering these benefits in less time than traditional cardio.

Indoor cycling is a natural interval workout, Walker explains. “When the beat speeds up, so do your legs,” she says. When the beat slows down, you turn up the tension on the bike so that it’s harder to pedal.

In a Spin class, intervals are instinctive because the music will dictate how fast or slow to push and motivate you to pedal quickly during high-intensity blocks. In addition, Walker says participants typically burn 400 to 600 calories in a 45-minute class, which can contribute to weight loss.

4. If You Really Love It


The music makes indoor cycling an enjoyable exercise for many people. Plus, it’s a form of exercise that’s appropriate for people of all fitness levels. If you’re new to exercise, following the instructor’s directions and the beat of the music can take some of the pressure off figuring out what to do. And if you feel self-conscious about working out in front of people, you can simply grab a spot in the back row. Regular exercisers only need to crank up the resistance and push a little harder to get a high-intensity workout that can leave even super-fit folks drenched in sweat.

How to Get the Most Out of Indoor-Cycling Classes


Walsh wants to be clear: Exercise is important, including indoor cycling. “I do think that Spin classes today have done a great job with building community and making class training more exciting than ever, but I think they should be secondary to strength training,” Walsh says.

If your body moves well and your back, hamstrings and glutes are strong, then there will be less risk of injury, and the benefits from Spin will be greater, Walsh adds. “Strength training should be the primary form of exercise, laying the proper foundation before all forms of conditioning.”

Beyond that, Minardi also says to make sure you’re riding the bike correctly. “You want proper bike fit every time,” Minardi says, explaining that he peeks in on indoor-cycling classes from time to time and sees many participants misaligned on the equipment.

Walker says she stresses bike fit in her classes. If you sit too low you will compress your knees, she says. If you’re too high, you will strain your IT band (the firm band of tissue that runs along the outside of the thighs). Protect your lower-back muscles by engaging your core while seated, she recommends.

If you’re at all confused, Walker says a good instructor should refer to proper form throughout the class. “The instructor should also help with setup before class begins to make sure all participants are good to go,” she says. “Spinning requires proper form. If you come out of position, you won’t be getting the most out of the class and may be straining yourself unnecessarily.”

The bottom line on indoor cycling: It’s fine to have it in your exercise arsenal, but it shouldn’t be your only form of exercise. If you decide to hit the bike, make sure you’re doing strength-training and weight-bearing workouts too. Ensure that your bike fits properly and your form is sound. And if your instructor isn’t helping, find a new one.

What do you think about the benefits and drawbacks of Spinning? Do you agree?

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Picture Credit: Livestrong.com - To spin or not to spin...that is the question.

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " Why These Fitness Experts Hate Spinning " on Livestrong.com.
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