Personal Trainer Streeterville

"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.

***************

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!

 

"The 5 Worst States for Obesity and the 5 Best" Review

Can you the guess the best and worst states for obesity? How does your state rate? Check out these findings from the study "Prevalence of Self-Reported Obesity Among U.S. Adults by State and Territory, BRFSS, 2015" (Source: 10 Trendy Health Foods That Can Threaten Your Waistline).

WORST #5: KANSAS


Over 34 percent of adults in Kansas reported being obese. That’s almost a 3 percent increase since 2014, and a 5 percent increase since 2011, according to the CDC. Those who are obese have a Body Mass Index (BMI) of 30 or higher. Health conditions associated with obesity include heart disease, stroke, Type 2 diabetes and certain types of cancer.

Related Reading: "6 Things You Can Do Every Day to Prevent Weight Gain" Review

WORST #4: MISSISSIPPI (TIE)


Mississippi tied with two other states for the second-place spot on our list. Since 2014, the rate increased by a tenth of a percent, from 35.5 to 35.6. Unfortunately, obesity isn’t Mississippi’s only issue. The America’s Health Rankings 2015 Annual Report named Mississippi the worst state for adolescent immunization, low birthrate, infant mortality rate, cardiovascular deaths and premature death. However, the state did get a nod for having the lowest disparity in health status between adults with a high school degree and adults without one.

Related Reading: "The 10 Dirtiest Foods You're Eating" Review

WORST #3: WEST VIRGINIA (TIE)


Like Mississippi, 35.6 percent of West Virginia adults reported being obese. Though the prevalence of obesity is high in the Mountain State, at least West Virginians haven't taken to the bottle. The America’s Health Rankings report named West Virginia healthiest in the country when it comes to binge drinking.

Related Reading:"How to Fit Alcohol in Your diet Without Ruining Your Weight Loss Goals" Review

WORST #2: ALABAMA (TIE)


In Alabama, 35.6 percent of adults reported being obese in 2015. In their report from that year, the CDC also collected percentages based on race and ethnicity. Although non-Hispanic black adults had the highest obesity rates in the country at 38.1 percent, that number was down 10 percent from the rate the CDC provided for the years 2011-2014. Regionally, the North American South had the highest obesity rate in the country, at 31.2 percent.

Related Reading:"How Caffeine Could Prevent You From Losing Belly Fat" Review

WORST #1: LOUISIANA


More Louisiana adults reported being obese than any other state, topping our list at 36.2 percent. Louisiana has seen a steady increase in obese adults over the past few years, almost three percentage points up from 33.4 back in 2011. And people who struggle with obesity pay more for healthcare -- spending an average of $1,429 more on medical bills per year than those who are not obese. Read on for the five states with the lowest obesity rates and some CDC-recommended tips on how to prevent and manage obesity.

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

BEST #5: CALIFORNIA


The Golden State slid into our top five roundup, with 24.2 percent of adults reporting being obese. Healthy eating is a major factor when it comes to obesity prevention. According to the CDC, it can reduce the onset of heart disease, high blood pressure and Type 2 diabetes. A healthy eating pattern includes a variety of vegetables, fruits, grains (at least half of which are whole grains), low-fat dairy products, proteins and oils. It also limits saturated and trans fats, sugar and sodium.

BEST #4: MONTANA


In Montana, 23.6 percent of adults reported being obese, making it our fourth best state for obesity. According to the State of Obesity, 2015 was the first year in the last decade that any state saw a statistically significant decrease in obesity rates. Montana was one of four states that experienced this drop; the other three were Minnesota, New York and Ohio. Knowing about caloric balance, or the number of calories you intake compared to the number of calories your body burns in a day, can also help you achieve weight loss.

BEST #3: HAWAII


The Aloha State ranks third on our list, with 22.7 percent of adults reporting being obese. The America’s Health Rankings Annual Report named Hawaii the healthiest state in 2015, due to low rates of preventable hospitalizations, few poor mental health days and (you guessed it) a low prevalence of obesity. Hawaii has consistently ranked in the top six since the report's launch in 1990.

Related Reading:"How to Lose Weight Without Exercise"

BEST #2: DISTRICT OF COLUMBIA


While it isn’t a state, Washington, D.C.’s obesity rate definitely warrants mention, beating 49 states out at 22.1 percent. Interestingly, the percentage of non-Hispanic white adults who reported being obese in the country’s capitol was staggeringly low, at 9.9 percent. The second lowest percent of non-Hispanic white adults with obesity was found in Hawaii, where 17.9 percent had obesity.

BEST #1: COLORADO


Colorado had fewer obese adults than any other state (or U.S. capital), with only 20.2 percent of adults reporting being obese in 2015. It also had the smallest amount of adults who reported being physically inactive, according to the America’s Health Rankings report. That’s a pretty big deal considering that physical inactivity is responsible for one in 10 deaths every year. According to the CDC, maintaining a healthy lifestyle hugely contributes to obesity prevention. They recommend that adults get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week, which can include anything that gets your heart pumping. Simple activities such as walking, running, swimming and biking could drastically decrease your risk of developing obesity.

Related Reading:"12 Workout Myths That Just Need To Die" Review

How does knowing these stats influence your perspective of your local culture and experience with your personal trainer in Chicago? What are the weaknesses of this study? Is a self-reported study (like this) scientific enough to validate these conclusions?

Pictures Credit:
Livestrong.com-How does San Francisco rate for obesity? How does your state compare with the rest of the U.S.?

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".

***************

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " The 5 Worst States for Obesity and the 5 Best " on Livestrong.com.
"The 5 Worst States for Obesity and the 5 Best" 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!

 

"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!

 

"10 Trendy Health Foods That Can Threaten Your Waistline" Review

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 (from the article 10 Trendy Health Foods That Can Threaten Your Waistline)!

ACAI


Google “acai berry” and a slew of purported benefits like weight loss and antiaging results will return, but can this trendy health food hailing from Brazil really live up to the hype? While the fiber-rich fruit does tout more antioxidant properties than pomegranates and blueberries, many health claims don’t mention that it logs in 247 calories per 100 grams, 26 grams of which are carbohydrates. The kicker: Unless you are using acai at home and controlling your portions, an acai bowl -- the healthy breakfast du jour -- could cost you almost 600 calories per serving. Need a complete overhaul of your breakfast? Read "30 Best Breakfast Habits to Drop 5 Pounds".

DARK CHOCOLATE


Dark chocolate is typically comprised of at least 35 percent cocoa powder and is full of flavonols -- chemicals loaded with antioxidant benefits that help reduce free radical damage. But before you hit the candy jar too hard, this supposed health food also has a remarkable amount of fat and sugar. Depending on the brands, just one ounce can contain up to 170 calories, 12 grams of fat and 24 grams of sugar (four grams over the amount that the American Heart Associate recommends in an entire day for an adult woman). If you still want to indulge, keep the portions small.

Moody Wisdom: The stats depend on the brand. Either way, a decent amount of sugar is usually added to offset the bitterness of the dark chocolate.

CHIA SEEDS


A great source of omega-3 fats, fiber and antioxidants, this superfood is taking the food world by storm. But before you stir this add-on into your meals and smoothies, know that two tablespoons totals 120 calories, 80 of which are from fat. And while it may be considered a source of healthy fat, those calories can add up, especially when added to an already-high-calorie smoothie.

FLAX SEEDS


A nutritional powerhouse, this seed delivers protein, fiber and omega-3 fatty acids among a host of other vitamins. Two tablespoons of whole seeds will also deliver 100 extra calories to your meal, with 78 of those coming from fat. But when eaten whole, the body doesn't absorb all of the great omega-3s and antioxidants. Instead, grind your flax seeds; otherwise your healthy gesture will be for naught. And two tablespoons of ground flax, on the other hand, contain about 60 calories.

AVOCADOS


n 2015, The Washington Post declared Americans were having a “love affair” with avocados, and there are no sign it's slowing down. With today’s trendy avocado toast, everyone seems to have gotten on the bandwagon. It’s even been touted as the world’s most perfect food, containing all the nutrients one would need to survive. Sounds like a dream, right? Except that one medium avocado weighs in at 232 calories, with 188 of them coming from fat. Instead of piling a mound of mashed avo onto your sprouted grain toast, think of it this way: According to the Hass Avocado Board, one medium avocado provides five one-ounce servings that are 50 calories each.

ALMONDS


Here’s some trivia from the Encyclopaedia Britannica: The almond is actually a seed because it’s enclosed in a hard fruit! It’s also a handy snack and a great source of protein. Whether eaten raw, pressed into a butter or showing up in a carton as milk, almonds are everywhere and (dare we say) more popular than peanuts at the moment. Just remember that a handful of almonds (i.e., an ounce or about 23 seeds) is around 164 calories. And we can all admit that these yummy seeds are so addictive that one handful is never enough.

WALNUTS


Possibly the most underestimated nut around, the walnut is purported to contain powerful antioxidants as well as heart-healthy amino acids. Plus it supports brain health and reduces insulin levels, which is great news for diabetics. Makes you want to eat them by the handful, right? Unfortunately, one cup of shelled walnut halves has about 654 calories and 65 grams of fat. You can still get the aforementioned benefits by limiting your portion to one ounce (about 14 halves), which puts you around 185 calories.

QUINOA


This gluten-free superfood is technically a seed, but it acts like a grain. It is also (shockingly) a complete protein, unlike rice and beans that need to be eaten together to gain that benefit. Plus, being a good source of fiber and minerals have caused people to be prepping quinoa for dinner as well as breakfast. It all sounds fabulous -- except if you’re trying to lose weight. One cup of cooked quinoa can contain 222 calories, slightly more than one cup of brown rice. With all the marketing surrounding this food’s benefits, it’s hard to remember that you can’t eat as much of the stuff as you may want. Keep your portion around the size of your cupped hand to stay on the safe side of this grain.

What other foods do you think will affect your weight loss with a Chicago personal trainer if you're not careful?

Picture Credit:
Livestrong.com-Will dark chocolate undermine your weight loss efforts?

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

***************

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 10 Trendy Health Foods That Can Threaten Your Waistline " on Livestrong.com.
"10 Trendy Health Foods That Can Threaten Your Waistline" 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!

 

"Are Hot Workouts Healthier?" Review

If you intend to take (or currently attend) anything from Bikram yoga to heated spin classes, you'll want to read the truth behind these "hot" workouts...they may not have the health benefits you think (from the article Are Hot Workouts Healthier?)!

From Bikram yoga to heated spin classes, fitness gyms are turning up the heat. What to know before you go.


Latosha Lovell is always willing to try something once. "That's sort of my philosophy about life," says the 45-year-old interior designer in Pasadena, California. So when a friend invited her to check out The Sweat Shoppe, a new heated spin studio in North Hollywood, last March, she saddled up. The workout, she thought, could be the perfect cardio substitution for her regular treadmill sessions that had begun to wear on her knees.

That first class was a fog. "I was totally exhausted and a little confused" afterward, Lovell recalls. But the prevailing memory is a positive one: "I felt completely amazing." She soon began taking up to five classes at The Sweat Shoppe each week and now credits the studio with her 8-pound weight loss, strong lower body and core, reduced environmental allergies and mental grit. "It's greatly improved my quality of life on the health level," she says.

While The Sweat Shoppe is the country's first heated spin studio, it's not the only place taking a cue from Bikram yoga – a style of hot yoga that took off in the 1970s. Plenty of studios are turning up the heat during exercise classes, a practice that owners claim intensifies workouts, among other benefits. Gym-goers are eating it up: The Sweat Shoppe, for one, opened with both heated and non-heated classes, but switched to exclusively offering hot classes to keep up with the demand, says Mimi Benz, who founded the studio with her spin instructor husband in 2011 after a broken air conditioner in a spin class spurred the idea.

"People were really into the heated thing," she says. The studio has since relocated to a larger space and has seen a relatively consistent 30 percent growth in revenue year over year, Benz says. The heated classes at CorePower Yoga, a studio chain that fuses the mindfulness of yoga with the intensity of other workouts, meanwhile, are the most popular and widely offered, says Heather Peterson, the company's chief yoga officer. The chain opened its first studio in 2002 and now has 150. "A lot of people just love a really good sweat," she says.

Hot and Beneficial or Hot and Bothered?


Burn more calories and lose weight by working harder; cleanse the body by sweating more; reduce risk of injury by loosening the muscles – there are plenty of theories as to why heated fitness classes may be healthier than their cooler counterparts, but most raise eyebrows among exercise professionals.

"The only benefits [are] if you're an endurance athlete and you're trying to train for a race and you're trying to acclimatize your body and mind toward exercise in the heat," says Diana Zotos Florio, a physical therapist and yoga teacher in the New York City area. "Otherwise, all of the proposed benefits … aren't true. There's no point; there's more risk than anything else. We're just not designed for it."

Still, most experts agree that people who are in good shape and lack certain medical conditions can benefit from heated workouts, as they would from any exercise. "I certainly advocate and promote exercise – you just have to have the preparation and the tolerance level for what you're about to undertake, and then it can be a fun thing and probably pretty good for you," says Michael Bergeron, senior vice president of development and applications in the Center for Advanced Analytics in Sport & Health at Game Changer Analytics. "I just don't think there's anything particularly special about it."

Tempted to turn up the temperature on your workout? Heed these expert tips first:

1. Know the risks.


Some people – namely those with heart or lung problems – should avoid heated workouts. Pregnant women and those taking medications that affect body temperature should consult with their doctors before taking a hot class. And everyone else should be aware of the very real risks of dehydration and overheating, says Dr. Jason Zaremski, an assistant professor in the University of Florida College of Medicine's department of orthopedics and rehabilitation.

"The major concern is that your body's core temperature will begin to rise and you put your internal organs and central nervous system at risk," he says. Another issue: Getting too tired too soon can affect your posture and alter your ability to control your muscles and movements, boosting your risk for injury, Bergeron adds. As Zotos puts it, "people tend to stretch deeper [in heated classes,] but they're not ready for it," she says. "That's where you tend to get injuries to your tendons or ligaments."

2. Do your research.


"Hot" varies from class to class – some may hover around 80 degrees; a Bikram yoga class will be close to 105 degrees. Humidity and ventilation differ, too. All make a big difference in your ability to handle – and benefit from – heated classes, experts say. Benz recommends talking to the studio ahead of time about the room's environment; The Sweat Shoppe, which keeps its classes at 80 to 84 degrees, for example, has cooler "microclimates" in the room where newbies can sit.

3. Manage expectations.


If you're a fitness enthusiast looking for a new challenge or an elite athlete personal training for a race, a heated class could be a good fit. But if you're trying to burn more calories while doing less work, trim fat or "detox," keep in mind the support for such benefits is thin at best. "Hotter workouts are harder than performing the exact same workout at a lower temperature; thus, you will burn more calories," Zaremski concedes. "But if you cannot maintain the same level of intensity and exertion in a heated environment … this defeats the purpose."

Looking to lose fat? Stick to an air-conditioned gym, Bergeron advises. "As your body heats up, you favor burning carbohydrate versus fat," he says. "So, even though you may feel you are getting a 'better' workout, if burning body fat is your goal, exercise in cool conditions."

And while it's true that exercising in hotter conditions can increase plasma volume, reduce resting heart rate, improve cardiovascular efficiency and enhance your sweat mechanism, “these adaptations vary and are dependent on multiple factors,” such as how hard, long and often you work out in those conditions, Zaremski points out. Simply exercising, Zotos says, is the safer way to reap the benefits of an elevated heart rate.

And the idea that sweating profusely purges your body of toxins? Hogwash, experts say. "What you're sweating out is just sodium and calcium and potassium, and those are nutrients your body needs," Zotos says. "The only way you detoxify is by having a fully functioning liver and kidneys." Even The Sweat Shoppe's Benz agrees that the research isn't there to support heat's cleansing effect on the body. "We don't really do it for the detoxing thing," she says, "even though I know people were drawn to that word."

4. Listen to your body – and your buddy.


The Sweat Shoppe instructors are trained to recognize signs of fatigue, teach modifications and encourage people to sit, stop or slow down if they start feeling lightheaded, Benz says. "We don't push people." That's important, experts say, since the heated environment can actually reduce your capability to recognize your limits. "Overheating can affect your brain and cognitive function; thus, you are often not the best person to assess your own status and stop," says Bergeron, who recommends the buddy system for heated classes.

5.Drink lots – lots – of water.


The morning after Ali Hines' first Bikram yoga class, she threw up. "It wasn't the class," says the 31-year-old in District of Columbia, whose next heated classes went smoother. "I just didn't prepare or I didn't drink enough water." Indeed, drinking enough water is the No. 1 priority before heading to a hot workout, pros say. And in heated classes, "enough" probably means more than you think. "Make sure you're well-hydrated well in advance of getting there," says Chris Fluck, a Bikram yoga instructor in Philadelphia, who also recommends adding a pinch of salt to your water after class to replenish minerals lost through sweat.

6. Believe in yourself.


When Lovell feels like she can't push any harder during a fitness class, she draws on the energy of the riders around her and reminds herself that getting through the workout will only make her stronger. It works. "When you're in there and you're subject to that level of heat, you have to get out of your head, and it takes a lot of mental strength to get through that," she says. "It's helped me in other areas of my life."

Copyright 2016 U.S. News & World Report

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Picture Credit: MSN.com/© Dina Rudick/The Boston Globe via Getty Images-Do you need to sweat to lose weight or achieve your best shape?

Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article " Are Hot Workouts Healthier? " on MSN.com.
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