Blog Archives

My Top 100 Diet Tips

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Here are my top 100 Diet and Nutrition Tips.  Some are thing you should never eat like fried foods and bagels.  Some are my top supplements for a healthy lifestyle like fish oil.  Some are things you should add to your diet like spicy foods and sweet potatoes.  Some are just general tips for weight maintenance and metabolism like get 8 hours of sleep a night.  How many of my top 100 do you currently follow?  Let me know in the comments.

 

1.  What can you add to your diet not what you can subtract
2.  Read Labels!
3. 5 ingredients or less
4. Organic fruits and veggies
5.  Eat for fuel 80 percent of the time and for fun 20 percent.  80/20 rule.
6.  Only eat foods you like
7.  No processed carbs.  Bread, pasta, 
8.  Fats are your friend
9.  Eat for your activity level
10.  Vegetables should be 2/3 of your plate
11.  The more colors the better
12.  Buy in season fruits and veggies
13.  In season Fruits and Veggies are cheaper
14. Learn how to cook
15.  Only Buy what you need for the week.
16.  If it’s not in your house you won’t eat it
17.  Sugar is the enemy
18.  Use spices not sauces for flavor
19.  Salsa is a the king of all condiments 
20.  Food is fuel
21.  Beware marketing claims.  Fat Free does not mean healthy
22.  If it has a label it’s a product and not a food
23.  Real Food goes bad
24.  Spicy food helps your metabolism
25.  1 gram of protein per pound of body weight.  No questions
31.  Order salad dressing on the side
32.  Always leave something on your plate
33.  When you are done eating cover food with a napkin
34.  Drink lots of water
35.  Always have Protein for breakfast
36.  Supplement with Fish Oil
37.  You don’t need Milk
38.  Fresh Juice only
39.  Don’t drink your calories.  Shoot for less than 200 calories a day from drinks.
40.  Eat Slowly
41.  Fruits in Moderation
42. Drink coffee
43.  Don’t drink Lattes or cappuccino’s
44.  Eggs are not bad for you
45.  Eat foods in their natural state.  Whole eggs and not just egg whites
46.  Mustard instead of Mayo
47.  If a label has ingredients you can’t pronounce then don’t eat it.
48.  No Diet Cola
49.  Low Calories doesn’t mean healthy
50.  Protein shakes are for after workouts
51.  Never diet at parties or holidays
52.  Eat at home most of the time
53.  Never eat in your car
54.  NO FAST FOOD.  EVER!
55.  Try everything
56.  Read Health magazines
57.  Follow healthy people on Instagram and Twitter.  Twitter.com/JoeLopez55
58.  Eat for health and not looks
59.  Educate yourself
60.  Love Food
61.  Be prepared to spend extra money
62.  Don’t eat fried food
63.  Never go grocery shopping hungry
64.  Shop the perimeters of the grocery store
65.  Choose Oils wisely
66.  Darker is better than lighter
67.  We are all habitual eaters.  Learn your habits
68.  Don’t eliminate food groups
69.  Eat.  Don’t Diet
70.  Just because meat is on sale doesn’t mean you should buy it
71.  Once a month don’t eat meat
72.  Think Natural.  Ice Cream not frozen yogurt
73.  Have a go to snack
74.  Plan.  Don’t improvise
75.  Fat, Protein, and Carbs at every meal
76.  Drink a large glass of water first thing when you wake up
77.  Avocados are a great snack
78.  Almonds can compliment almost any sweet
79.  Not all veggies are created equal
80.  Weigh yourself in the morning
81.  Don’t eat cereal
82.  Light doesn’t mean healthy
83.  Know the difference between being full and being not hungry
84.  Mix up your proteins
85.  Eat for variety to satisfy your senses
86.  Leave the candy for the kids
87.  Set short and long term goals
88.  Buy fresh as much as possible
89.  Grill meats to save calories
90.  Don’t eat bagels
91.  Prep meals on the weekends
92.  No cream based soups or sauces
93.  No appetizers at restaurants
94.  Beware of hidden sugar
95.  Sweet Potatoes are the ultimate carbohydrate
96.  Be creative with your protein shake recipes
97.  Do your own grocery shopping
98.   Vitamin D supplement in the winter
99.  No artificial sweeteners
100. Get 8 hours sleep a night 
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Paleo Diet

The popularity of Paleo, often referred to as the “caveman” diet,  is gaining in popularity. It is also referred to as the Stone Age diet or hunter-gatherer diet, and the theory behind it is that your nutritional intake should be based on consuming plants and wild animals, just like what cavemen are presumed to have eaten during the Paleolithic Period. Based on several clinical trials, Paleo diet is shown as effective in lowering the risk of obesity, heart disease and diabetes. The American Dietetic Association also agrees that Paleo diet has a lot of great aspects; however, some people can’t sustain this type of nutrition due to lack of variety, cost, and nutrient inadequacies.

What you can eat

There are no special pills or starvation techniques involved in the Paleo diet. All you have to do is eat similar foods our Paleolithic ancestors ate long ago. Here are several foods that you could eat with Paleo diet and those that you need to stay away from:

EAT

Paleo Foods

Paleo Foods

 

✓     Grass-produced meats — poultry, turkey, steak, pork, beef, buffalo, bacon, veal, bison, rabbit, goat, goose, kangaroo, wild boar, ostrich, quail, elk and emu

✓     Fish and seafoods — crab, oysters, salmon, bass, halibut, tilapia, tuna, mackerel, clams, lobsters, scallops, mussels, squid and shrimp

✓     Vegetables — asparagus, carrots, spinach, broccoli, cabbage, peppers, cauliflower, eggplant, celery, Brussel sprouts, parsley and artichoke hearts

✓     Fruits — apple, avocado, raspberries, mango, watermelon, cantaloupe, blueberries, grapes, lemon, tangerine, oranges, plums, peaches, lime, papaya and strawberries

✓     Nuts and seeds — almonds, cashews, pecans, hazelnuts, pine nuts, pumpkin seeds, macadamia nut, walnut abd sunflower seeds

✓     Healthy oils — avocado oil, macadamia oil, , olive oil, canola oil and coconut oil

 

Paleo Pyramid

Paleo Pyramid

NOT TO EAT

✖     Dairy — butter, cheese, powdered milk, cream cheese, nonfat dairy creamer, skim milk, yogurt, pudding, ice cream and low fat milk

✖     Soft drinks — all kinds of soft drinks, since these have high fructose corn syrup and sugar content

✖     Fruit juices — are also high in sugar so try to stay away from them. Examples are apple juice, grape juice, orange juice, strawberry juice, star fruit juice and mango juice

✖     Grains — cereals, bread, toast, sandwiches, crackers, English muffins, oatmeal, corn, wheat, pancakes, pasta, lasagna and hash browns

✖     Legumes — black beans, garbanzo beans, kidney beans, lima beans, pinto beans, red beans, green beans, white beans, chick peas, snow peas, peanuts, peanut butter, lentils, miso, tofu, soybeans, and all soybean products and derivatives

✖     Fatty meats — spam, hot dogs and other processed meats

✖     Salty foods — French fries, ketchup

✖     Alcohol — Beer, whiskey, tequila, rum, vodka, and other alcoholic mixes

✖     Sweets — sugar, candy bars

 

Health benefits

 

  • Lose weight – Paleo diet helps your body to lose weight naturally since the stored fat in your body is being converted into energy. With Paleo diet, you are consuming foods that have a high-nutrient density without the bad calories. You also tend to lose food sensitivities and you feel more satiated because of all the healthy fats you’re consuming.
  • Increase energy levels – Several studies show that following this diet will increase your energy since you’re eating foods that are low in carbohydrates but high in fat, which provide more sustained and lasting energy.
  • Sharpen the mind – By following the Paleo diet, you are getting a well balanced meal from natural sources. It gives you more energy without having to resort to caffeinated beverages or energy drinks. It also allows you to eat until you feel full, or eat whenever you’re hungry, so you don’t risk running low on energy when you need it.
  • Detox your system – Paleo helps you detoxify your body, so you lose the unwanted substances in your food like MSG, gluten, refined sugar and caffeine. Ingesting more antioxidants, phytonutrients and fiber from the fruit and vegetables you’ll be eating will help your body to purge out toxins.
  • Helps you sleep better – by cutting out the chemicals and additives in your diet, you tend to sleep better. This is because of the serotonin in the brain, which releases the signal that it’s time to sleep, is not overridden by these chemicals.
  • Leaner muscles – Because this diet plan relies heavily on consuming meat, a healthy amounts of proteins are then used to feed your muscles. This helps you have a leaner physique and better muscle development, (with the help of a little exercise.)
  • Reduce your risk of diseases – this diet allows you to eat more anti-inflammatory foods and less foods that causes inflammation. You’re also eating more foods that have antioxidants and phytonutrients, which are known to ward off diseases such as cancers and heart ailments. Naturally avoiding fast food and junk foods also help in improving your overall nutrition.

 

David Novak’s byline has appeared in newspapers and magazines around the world.  He’s an avid health enthusiast, and frequently is featured in regional and national health publications. He is also a weekly writer for Healthline.  To visit his other stories on Healthline, visithttp://www.healthline.com/

What does Clean Eating Mean?

Eating Clean

Eating Clean

 

 

Eating clean is simply stripping your diet with unhealthy foods. It is not a diet but a lifestyle choice wherein you only eat whole, unrefined, and unprocessed foods. This allows you to eat more and weigh less by making smart food choices.

Eating clean can is the foundation for proper nutrition, weight loss and disease prevention. The concept of clean eating may seem to be overwhelming at first, especially if it involves a lot of dietary changes. Taking it one step a time and incorporating it gradually, however, can help you ease into these changes. Don’t beat yourself up when you make mistakes or have slipped off the rails a few times. All it takes is the determination and patience knowing that you can eventually live a much healthier life than ever before. The keys to good health and proper nutrition are in the following concepts:

Cut down on alcohol

Several studies show that moderate consumption of alcohol (specifically red wine) has some health benefits, such as raising good HDL cholesterol and warding off dementia and Alzheimer. It is essential that consumption stays moderate, however, since excessive alcohol can affect your liver. It also weakens your immune system, making your body an easy target for diseases.

Cut down on sugar

On average, Americans consume 30 tablespoons of added sugar every day, which is higher than the recommended allowance deemed by the American Heart Association, which is only 6 tablespoons for women and 9 tablespoons for men. Excessive intake of sugar can increase the risk of heart disease and diabetes. It can also result in weight gain since excess sugar that’s not immediately required for energy is converted to triglycerides. So, avoid sugar in excess, including sugary beverages such as soda and fruit-flavored punches.

Cut down on salt

Restaurant foods and processed foods generally have high sodium content. It is best to cook food at home to be able to manage your sodium intake. Use fresh ingredients and boost flavor by using herbs and spices rather than salt. Too much salt intake can result to hypertension and may increase the risk of osteoporosis, stomach cancer, cirrhosis and kidney stones.

Avoid saturated and trans fat

Saturated fats are known to increase the “bad” LDL cholesterol, which can damage the arteries. Trans fat is far worse that saturated fats because aside from raising bad LDL, it also lowers good HDL. Too much of these unhealthy fats can lead to coronary heart disease, diabetes, high blood pressure, liver dysfunction and other chronic conditions.

Cut down on refined grains

As much as possible, limit your intake of refined grains such as white rice, white bread, and other foods made with all-purpose flour, such as cookies, cakes and crackers. Refined grains are easily digested into simple sugar, causing your blood sugar levels to spike or crash. These foods can also contribute to high triglycerides, which can cause inflammation and may worsen arthritis symptoms. Choose whole grains instead like whole oats, brown rice, buckwheat, quinoa and whole rye.

Avoid processed foods

Processed foods are anything that is in a box, can, bag or package that have a food label indicating more than one ingredient. All of these processed foods have loads of added sugar, salt, trans fat, and saturated fat that can be dangerous to your health. Processed foods also cause chronic inflammation, indigestion and obesity. Choosing natural, fresh foods are still the healthiest choice for everyone.

Eat more fruits and vegetables

Eating lots of fruits and vegetables are the best thing you could do for your body. Aside from being nutritious and rich in antioxidants, these power foods have low calories, which can minimize the risk for heart disease. They also have numerous vitamins and minerals, which are essential in keeping the body healthy and lowering the risk of contracting diseases. Fiber, which is also found in most vegetables and fruits, helps prevent diabetes, appendicitis and colon cancer. Make sure that fruits and vegetables will be the main food in your daily nutrition.

Increase your water intake

Our body is made up of 60% water, so it’s important that you replenish it by drinking at least 8 to 10 glasses of water a day. Water transports nutrients and oxygen to the body. It also helps keep your metabolism healthy and flowing, as well as regulates body temperature. Dehydration or lack of water in the body can cause tiredness, migraine, constipation, kidney disease and irregular blood pressure.

David Novak is a national newspaper columnist, appearing in The Wall Street Journal, Newsweek, Reader’s Digest and GQ Magazine, among others.  David is a health and diet enthusiast, and frequently writes on a wide array of health topics for various publications, including regular editions appearing in healthline.com.  For more of his Healthline articles, visithttp://www.healthline

Things I eat

Maybe the most common question I get about my weight loss and healthy living is “what do you eat”?  This post is not going to be a long winded article explaining why I choose certain foods but just a list of things I eat. Let me start by saying that I try stay under 2200 calories a day during the week and I go above that on the weekends.I also am very active.  Basically I eat what I like.  I don’t force down foods that I don’t enjoy.  I just try to find healthier options that I do like.   Saturday is usually a cheat day where I can eat whatever I want.  Then on Sundays I usually eat light until dinner time.  Of course this all depends on what the scale says on Saturday morning.        I use a website and a phone app called Fatsecret where I record my food and exercise.  I also “weigh in” every week and it graphs your weight over time so I can see how it has changed with my diet and exercise habits.  If I am at a certain weight then I can feel ok about my cheat days and if not I just make adjustments.  The other things that I concentrate on is getting at least 150 grams of protein a day.  That being said here the things I eat in no particular order.

Fage 0%

Chobain 0%

Dannon Lite and Fit yogurt

Eggs

Egg whites

Laughing cow cheese

Roasted peppers

Olives

Weight Watcher’s bread

Turkey breast

Mustard

Peanut Butter

Jelly

Oatmeal

Salsa

Dunkin Donuts.  Egg white flat breads and Ham Egg and cheese on a English Muffin

Coffee with splenda and low fat half and half

Chicken breast.

Vinegar Peppers

Subway oven roasted chicken with pickles, peppers, oil and  vinegar.  six inch double chicken no cheese

Tostitos Multi Grain chips and salsa

Frank’s red Hot sauce

Steak.

Amy’s frozen meals.  Enchiladas with Spanish Rice and Beans.

Soup.  any kind non creamy

Fiber One bars.

Thomas 100 calorie English Muffins

Butter

Sushi and Sashimi

Low sodium Soy sauce

Wasabi

Fruit.  Blackberries, Raspberries, Strawberries, melon, pears, mango, blueberries, Bananas

Skim Milk

Peanut Butter

Jello Sugar Free

Jello Mousse Temptations

I eat the same thing over and and over until I get sick of it and then I will usually switch one of these things out for another but these are my staples of my “non cheats days”  As you can see I don’t think fat is the enemy.  I think Sugar and Bad carbs are the enemy.  If you don’t know a lot about nutrition I would suggest taking a look at Men’s health “Eat This Not That”.  I would also suggest keeping track of your diet and you begin to learn what groups things go into and also how many calories you are actually eating.

How to keep a Food Diary (most of the time)

One of the best ways I have kept my weight off is to keep a food diary. There are a ton of websites that help you keep track of your diet. The one that I use is called FatSecret. It can be found online at http://www.FatSecret.com. It also has an app for blackberry which I use whenever I eat out. When I first lost weight.  I didn’t count calories. I used to listen to others who would meticulously discuss calories and weight watchers points. I would wonder why would you go through the trouble. It seemed like such a hassle. I basically just focused on portion control and trying to limit sugars and carbohydrates. If you ask anyone who has ever lost weight they will say the hardest thing is keeping it off. The world is filled with people who have continuously lost and gained weight many times over.  The yo-yo dieters as the media calls them.

One of my biggest secrets was FatSecret. I like the site because it has chain restaurants such as Dunkin Donuts where I often stop for my coffee and an egg sandwich. It also has popular supermarket brands that are easily search able. Of course, if you cook at home you can add individual ingredients. The site lets you create a profile and then based on your activity level it spits out a recommended caloric intake. You can choose whether you want to maintain, gain, or lose weight. As if anyone over the age of 25 wants to gain weight, it still has this feature if you want it. Then as you enter your food it can break them into proteins, carbs, fats, or whatever else that you want to track.

When you are working out your body needs carbs for fuel. When dieting I try to eat as few carbs as possible, especially unrefined carbs such as bread and pasta. There are good carbs however. Obviously fruits and vegetables are a good source of vitamins and minerals that are essential to good health. In order to build muscle you should try to eat one gram of protein per two pounds of body weight. For a 200 pound man like myself I try to consume 100 grams of protein daily. I still try to limit sugar filled foods by saving desserts for special occasions only.

No matter which website you use, keeping track of your diet on a site such as FatSecret can and will help you make informed decisions about your diet.

Hello world!

This is my new health and fitness blog. I hope you enjoy it and can learn something from it.  I want to share my experiences with you.  Let me be the test dummy and you can reap the benefits.