Rock the Weight Loss


There are a few metabolic wreckers that can slow down weight loss efforts. You can help burn more calories by adjusting the following bad habits:

1. You burn more calories when you drink enough water, allowing your body to perform all of its functions, including maintaining or boosting metabolism. Start every meal with a glass of water to stay hydrated and feel fuller.

2. A Vitamin D deficiency can make you lose weight more slowly, because it keeps the hormone ghrelin (which increases hunger) higher. Generate Vitamin D by spending time in the sun; those of us living in New England should take a supplement during winter months when sunlight is less available.

3. Sleep deprivation can throw hormones out of balance, including those that regulate appetite. Sleep-deprived individuals tend to weigh more than those who are well-rested. Snoozing less than 7 hours a night may lead to increased hunger and eating more.

4. To drop some pounds, ditch the heavily processed foods. Typically, processed foods have high sodium content and added sugar, along with numerous “mystery ingredients,” which may throw hormones (and therefore appetite and metabolism) out of whack. Replace the processed foods with more whole food items, especially fruits, vegetables, whole grains, and other plant-based foods.

The WCCC Weight Loss Challenge contestants are all making progress as we head toward the final stages of the competition. Team saboteurs in the WCCC listener realm abound, as evidenced by the abundance of goodies (gummy bears, chocolates, cheese baskets) dropped off to J. Raven lately. Luckily, our contestants are motivated by such challenges: Raven placed first in the weekly ranking for the first time last week!

~Mireille

Registered Dietitian, Certified Dietitian-Nutritionist, and Resident Witch

For More Weight Loss Tips See Mireille's Blog & Nutrition Articles at:

http://rockgumbo.blogspot.com/

&

http://okramagazine.org/category/columns/to-your-health/.

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Here are some of the tips I’ve given to the six contestants in the WCCC Weight Loss Challenge this week:


1. Does your fresh produce quickly go bad? Consider frozen vegetables instead.Frozen veggies offer the same nutritional value as the fresh, and are often cheaper.

2. What’s in a name? Multi-grain, stone-ground, 100% wheat, cracked wheat, and seven-grain ARE NOT
whole-grain foods!

3. To add flavor and nutrition without salt or excessive calories, consider cookingwith herbs when preparing both sweet and savory dishes.

4. Most
fruits are naturally low in fat, sodium, and calories, so substitute fruit for high-calorie desserts.

5. Add
protein to your salads, and enjoy them as an entrée. Try different ingredients to increase protein, like eggs, tuna, grilled chicken or shrimp, chickpeas, almond slivers, or black beans.

6. Use fat-free
evaporated milk in recipes instead of heavy cream for the smooth taste without the fat and calories.
 

~Mireille

Registered Dietitian, Certified Dietitian-Nutritionist, and Resident Witch

For more weight loss tips check out Mireille's blog & nutrition articles


at:
 

http://rockgumbo.blogspot.com/



&

http://okramagazine.org/category/columns/to-your-health/.

 

 

 

 

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As the Rock 106.9 WCCC Weight Loss Challenge continues, try to
incorporate the following information into your own weight loss efforts:


March is National Nutrition Month, so the timing of the WCCC Weight Loss Challenge could not be better. One of the recurring points I have made to the contestants of this Challenge is that excessive salt (sodium chloride) in the diet can negatively impact yourhealth and weight.

Too much sodium is linked to increased risk for hypertension, stroke, cardiovascular disease, osteoporosis, stomach cancer, and kidney disease. In addition, excessive salt intake can lead to puffiness, bloating, and weight gain. Previous recommended daily allowances of sodium have recently been lowered to 1,500 mg (less than one teaspoon!) per day for children and adults.

 

There are a number of ways you can reduce your salt intake to increase your weight loss efforts and improve overall health:

 

1.  Focus on fresh foods that are naturally low in sodium, and include them more often in meals and snacks. Wise choices include fruits, vegetables, dry beans, eggs,poultry, fish, yogurt, and brown rice.

2.  Eat highly processed and ready-to-eat foods in smaller amounts or only
occasionally, as they tend to be higher in sodium. Culprits in this group include cured meats such as bacon, sausage, hot dogs, deli/luncheon meats, canned chili,ravioli and some soups.

3.  Control the amount of salt you eat by cooking more often at home, and using little or no salt in preparation. Omit salting the water before boiling, despite cooking instructions. Be sure to drain and rinse canned vegetables with salt added.

4. Try salt-free seasonings such as herbs, spices, garlic, vinegar, and black pepper instead of salt. Add fresh lemon juice to fish and vegetables. Combine herbs and spices to make your own salt-free seasonings.

5.  Read the Nutrition Facts label and ingredients list to select products labeled “low sodium,” “reduced sodium,” or “no salt added.” Recognize baking soda (sodium bicarbonate), monosodium glutamate (MSG), and sodium benzoate as salt on food labels.

6. Condiments like ketchup, pickles, olives, salad dressing, soy sauce, and seasoning packets are high in sodium. Try low-sodium options when available, and kick soy sauce and duck sauce to the curb if you indulge in Chinese food (also high in sodium).

Sodium is an acquired taste. Lower-sodium foods may taste differently at first, but over time your taste buds will adapt to the change. It has been difficult for most of the Weight Loss Challenge contestants to adjust their daily intake of salt, especially when eating out at restaurants or enjoying take-out. But some of their favorite restaurants, such as Chili’s  & Ruby Tuesday's and TGIFriday’s have posted online nutritional information and shocked them into making some needed changes. Remember, many restaurants will prepare your meals without salt upon request.

~Mireille

Registered Dietitian, Certified Dietitian-Nutritionist, and Resident Witch

For more weight loss tips check out Mireille's blog & nutrition articles

at:

http://rockgumbo.blogspot.com/

&

http://okramagazine.org/category/columns/to-your-health/.

 

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RETHINK YOUR DRINK!

If you do nothing else to improve your overall health and strive toward weight loss, consider dropping soda (regular and diet) from your menu. There are numerous benefits that occur when you drastically reduce or eliminate soda from your regular diet:

1.    Weight loss. Drinking half a can of soda leads to a 26% increased risk of becoming overweight or obese; two or more cans raises your risk to 47%.

2.    Smarter food choices. When you guzzle soda, you’re choosing to not eat or drink something nutritive in its place.

3.    Flatter belly. Fructose (as in high fructose corn syrup) leads to fat build-up around the heart, liver, and digestive organs. This visceral fat (“beer belly”) is more harmful to your health than your love handles. 

4.    Less hunger. Soda drinkers take in more daily calories, partially because sugar increases cravings for more sugar. Convinced yet?

The WCCC Weight Loss Challengers have not had the easiest time with reducing their regular and diet soda intake, though Miss Fire and Miss Klonk are rocking it by replacing much of their soda with water and healthier fluid options (Crystal Light, water flavored with lemon, unsweetened iced tea, seltzer water). Last week's results will be posted on Wednesday and we’ll see if this small change will help these ladies with their weight loss goals!

~Mireille

Registered Dietitian, Certified Dietitian-Nutritionist, and Resident Witch

For More Weight Loss Tips Check out Mireille's Blog & Nutrition Articles at:   

http://rockgumbo.blogspot.com/
&
http://okramagazine.org/category/columns/to-your-health/.


As the Rock 106.9 WCCC Weight Loss Challenge continues, try to incorporate the following simple tips into your own weight loss efforts:

 

1. Use smaller plates. The average size of the dinner plate since your grandmother’s time

has increased from about 9 inches to about 12 inches today. Downsizing your dish

creates immediate portion control and will help you eat less and drop extra inches.


 

2. Practice mindful eating. We often eat too fast or get distracted when eating which can

lead to eating too many calories. The brain takes about 20 minutes to register fullness

once we start eating, so take more time to eat slowly. Put your fork or spoon down

between meals to slow the pace.


 

3. Check those “servings per container” on the nutrition labels. WCCC Weight Loss

Challenger Jeremy came to me to show off a healthy, tasty, and creative sandwich

purchase last week, which totaled 260 calories. Unfortunately, he didn’t notice those

calories only counted half of the sandwich. Avoid this frustration, and read those nutrition

labels thoroughly, even when it might seem obvious.


 

 

Small changes add up over time and can lead to big differences in weight loss success. Pick

one step and start simply. Taking smaller steps is manageable: thinking about losing 50

pounds might seem overwhelming, but taking off one pound at a time is not as daunting.

Keep listening as the WCCC Weight Loss Challengers continue through their weight loss

journey!

~Mireille

Registered Dietitian, Certified Dietitian-Nutritionist, and Resident Witch

For More Weight Loss Tips Check out Mireille's Blog & Nutrition Articles at:   

http://rockgumbo.blogspot.com/
&
 http://okramagazine.org/category/columns/to-your-health/.