Cut Carbs at Subway

by admin on June 21, 2010

If you are looking to cut your carbs, it may feel like everything is off limits to you. Thankfully, there are a lot of great options out there. First of all, reducing carbs doesn’t mean cutting them out entirely. Ideally, you’re replacing the more refined carbohydrates, like white flour products, white rice and white potatoes, with higher fiber, more whole-type foods, like non-starchy vegetables, whole grains, berries and legumes. These types of carbs cause a low and slow sugar release, which provides a steady source of fuel to the brain, without excessively raising insulin, the fat-storing hormone. The rule of thumb is to eat as close to nature as possible, and choose foods that are higher in fiber. Subway may be a “sandwich place”, but it is loaded with easy ways to cut your carbs. My favorite is to have a low carb wrap loaded with all of the non-starchy vegetables, some avocado (where available) and some lean protein. If they have a bean or lentil soup, that is another great option you can try. Cutting carbs doesn’t mean cutting out great taste. Experiment with all of the great veggies, whole grains and legumes, and you will hit a taste-bud homerun.

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Lean Burgers

by admin on June 21, 2010

chicken burger

Leans meats like chicken and fish can serve as a healthy replacement for ground beef. They're delicious too!

Instead of ground beef, use ground chicken or lean ground pork for you burgers, it’s tasty and much healthier.  If you have trouble finding ground chicken breast or extra lean ground pork, don’t cheat it, you don’t need the extra fat and calories.  Instead, ask your butcher to grind chicken breast of pork tenderloin for you.  They’re very likely to do it at no extra charge.  Or you can do it by yourself.  Just cut the chicken or pork into cubes, put it in your food processor and pulse it until it’s about the same consistency of ground chicken or pork.  You’re likely to save a bundle.

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fat kids at mcdonalds

Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. Please parents, teach your children healthy eating habits early on.

Certainly what’s most important to keep in mind is that a parent in their best desire to help their children, need to avoid negative reinforcement ‘don’t do this’, ‘ I told you not to do that’, ‘if you do this you know what may happen’. It’s important for parents to realize that those kinds of approaches aren’t particularly effective. Rather a multidisciplinary approach that is the use of exercise, the use of diet, the use of behavior modification, to change children’s behavior and have the whole family participate.

So what approach  would encourage physical activity and selective eating?

I think it’s important to start with an assessment of the family to get a sense of the family dynamic and what they are capable of doing. Secondly, careful analysis of the child’s physical activities in the past and the present are also important. And lastly and perhaps the most important element is an analysis of the current diet and dietary intake. Once those three assessments are made, and readiness for change is established, the family can start their journey towards re-engineering their lifestyle towards leading a healthier lifestyle. And all those leads must be addressed. Proper parenting skills, proper exercise, proper eating are all key elements in a successful lifestyle change.

So the family that decides to keep certain foods out of the house will generally have better success than those who have all those candies and junk foods around that kids are apt to grab?

I think it’s difficult for children to make choices when faced with a temptation of foods that have a great appeal that they’ve been eating for a long time. And I certainly think that given the context that these children have grown up in, it is much better to remove the particularly problematic foods from the home. Now, of course the major philosophy of our program and others is to moderate intake. That means not to completely exclude, but rather to minimize the amount of exposure to problematic foods. This however must be done within the context of appropriate behavioral support otherwise it’s likely to fail and a cycle of negative reinforcement continue.

So a rapid weight loss is not ideal; to slow weight loss and changing the lifestyle is ideal?

A slow and steady weight loss associated with appropriate lifestyle change is just the most ideal way to approach weight loss in some children. That may mean no weight loss at all, but rather continued linear growth while the child grows taller but maintains about the same weight,  by definition they will be getting lighter for their size and this too might be an appropriate goal to expect for the child.

Sometimes kids go on a diet and they do really a good job and they get  to a period where they stagnate and just stop losing the weight. How can we get them through this kind of period so they don’t give up?

Like most everything else that requires behavioral change it’s important to understand that there will be peaks and valleys in terms of how we succeed in maintaining this kind of lifestyle change. It’s important not to allow negative feelings to prevent the child from remembering the successes that they’ve had in the past and look forward to the successes that they will have in the future. It can’t be stressed enough that children will experience ebbs and flows in success in approaching lifestyle change and not to discard all the positive change they made if they express a period or episode where they’re not that successful.

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Not Eating Sugar Anymore

June 17, 2010 Healthy Food Choices

I was speaking with a gentleman the other day and he told me “I have cut out all sugar.” I said why. You look great. He says yeah I have lost 20 pounds. He says cut out sugar. I said wow that’s fantastic. Hey by the way are you doing anything else? Oh yeah, yeah […]

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Fat Burning and Sugar Burning

June 11, 2010 Nutrition and Weight Loss

I want to consider describing your day.  Is your day pretty level?  Do you wake up pretty easily?  Do you wake up ready to go?  Can you just kind of roll out of bed and be started on your day?  Do you have a nice, easy day, with not many highs or lows, and then […]

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Tips for Eating Healthy Food on a Budget

June 11, 2010 Eating Healthy on a Budget

I know, I’ve heard it a million times before: Eating healthy is so expensive I can’t afford it.  Well, I’m here today to show you about  how you can shop smart.  These are ways you can eat healthy without breaking the bank and you don’t have to frequent the ninety-nine cent menu. Money V. Convenience […]

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Keeping Your Diet at a Party

June 10, 2010 Healthy Food Choices

So, you’re rolling along on your diet and exercise program when you notice something on your calendar and panic sets in. A party! Hey, parties are supposed to be fun and just because you are on a diet, doesn’t mean you can’t enjoy yourself, just be smart about it. First, never go to a party […]

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Low Carb Quiche

June 10, 2010 Healthy Recipes

I’m going to start off with a little shallot, a touch of olive oil and some beautiful mushrooms I picked up from my local produce store, these are just regular button mushrooms. That looks about good. My pan is preheating over here. Feels good. Just a little oil, not much, just to get it going. […]

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What are the Best Foods and Best Diets for Weight Loss?

June 9, 2010 Nutrition and Weight Loss

What’s the best food for weight loss, and what’s the best diet for weight loss?  Two very common questions with a surprisingly simple answer. Well first question. It’s not what you eat that causes weight loss, its what you don’t eat that causes weight loss. And the second question, the best diet to be on. […]

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A Guide to Cholesterol – Heart Healthy Foods

June 9, 2010 Healthy Food Choices

What is Cholesterol, exactly? Cholesterol, you hear the word all the time, but what does it really mean and why should you care? Cholesterol is a waxy fatlike substance found in the blood stream and in cells throughout the body. Because it often has negative connotations you may think all cholesterol is bad,  but in […]

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Making Healthy Food Choices

June 4, 2010 Healthy Food Choices

Foods. Of every sort and kind.  There are so many from which to choose.  Thousands of different things to eat.  Thousands of different brands, of different choices.  And how do we make the right ones?  How do we know what are ‘best buys’?  Which foods are best for us?  And which should we eat only […]

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Lose Five Pounds in Two Days

June 4, 2010 Nutrition and Weight Loss

Follow these straightforward steps to lose five pounds in two days: Drink lots of water To get rid of water weight fast, you have to start drinking lots of pure or distilled water, because when you don’t drink enough water your body will hold on to them to as much water as it can for […]

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Sweet Drinks = Liquid Calories

June 3, 2010 Healthy Food Choices

Remember this, when we’re talking about gaining weight. Everything you put in your mouth, if it’s got calories, will add weight. But we also said that most people don’t overeat. Why, because weight gain doesn’t happen rapidly, it happens slowly, imperceptibly – two or three pounds a year, then after twenty years you’re pounds you’re […]

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A Million Calories

June 3, 2010 Nutrition and Weight Loss

Weight Loss is a Gradual Process You are always hearing me say that we are overweight but we are not overweight because we are over eating by a large amount and that weight gain is a gradual slow imperceptible process and that’s true. Let me give this in numbers. Your Body is Remarkably Good at […]

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Unnecessary Protein

June 2, 2010 Supplements and Weight Loss

A lot of people in the gym are guilty of taking in excess calories in their post-workout meal, especially when they are trying to lose weight. They get elliptical, they get on the treadmill, and they are exercising, and then they have 200-300 calorie protein shake. A lot of ladies do this, and I want […]

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Right Calorie Intake For You

June 2, 2010 Nutrition and Weight Loss

How many calories should you be taking in daily?  You can’t just throw out a generalized number – it’s too difficult, they’re too many factors involved. A hundred pound woman is not going to need the same amount of calories for a two hundred and fifty pound man so there are a lot of different […]

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Portion Control

June 1, 2010 Healthy Food Choices

Let’s talk about portion control. Typically when people are putting food on their plates and they are not sure how much to eat they put some on and they go “that doesn’t look like much”, and they put a little bit more of it on, and they go “oh yeah that still doesn’t look like […]

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Low Carb Diets

June 1, 2010 Atkins and Low Carb Diets

We are going to talk about low-carb diets and why they work and don’t work. How Low Carb Diets Work They’re a big mystery and I’m sure everybody’s been on them – the Atkins diet is a popular example. I’m going to focus on how they work. Low carb diets do not work because you’re […]

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Raw Food Diet

May 27, 2010 Raw Food Diet

If you thinking cooking is for the birds, you might like the raw foods diet where at least seventy–five percent of meals must be well, raw. The raw foods diet is be based on the idea that raw foods contain enzymes which help the body digest and absorb nutrients. Proponents of the diet believe that […]

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Extra Weekend Calories

May 27, 2010 Healthy Food Choices

We know that weight is a gradual process. It’s calories per day adding up to pounds per week or pounds per month – it takes time. It’s very frustrating, I know, hey who hasn’t gone out, done cardio, come home and jumped on the scale hoping to see a pound lost – or standing naked […]

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Fitness and Nutrition Strategies for Weight Loss

May 25, 2010 Health & Fitness

The key challenge that you face when wanting to get healthy, when you want to get fit, has to do with fitting yourself in a way that really matches your target and also putting in place a fitness strategy or a training routine that really works long term that you can keep on applying in […]

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Dr. Merlina’s Delicious Diet Salad Dressing

May 25, 2010 Healthy Recipes

Now I’m going to share with you a secret family recipe and its one of my favourites. Doctor Merlina’s salad dressing, it’s quick and it’s easy and it only has a few ingredients.  It’s important to use a low calorie salad dressing preparation, because if you use a calorie heavy dressing you are really canceling […]

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Top 10 Worst Foods on or off a Diet

May 24, 2010 Healthy Food Choices

What are the worst foods you could eat in a day?  Think about it, get a few ideas, because we’re going to go through them.  Whether you are on a diet or not, these are 10 foods that must be eaten in careful moderation or avoided completely. Fried Catfish The #10 worst food that you can […]

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The Weekend Diet

May 24, 2010 Nutrition and Weight Loss

Can it be done? Suppose today is Saturday.  It hasn’t even been a week since you started the weekend diet and your friends are already commenting on just how great you look.  Your face looks leaner, your body’s lighter, your tummies down, and your new smaller clothes fit perfectly, and you just look like a […]

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Eating Fish for a Healthy Diet

May 21, 2010 Healthy Food Choices

Fatty Fish are Good for You! If you want to reduce your risk of many of Americas leading diseases (and shed a few pounds), one of the most important things you can do is to increase your intake of omega 3 fatty acids. These super fats, most commonly found in fish are essential for optimal […]

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Alcohol and Weight Loss

May 21, 2010 Healthy Food Choices

In order to lose weight you do have to cut alcohol to some extent.  Why?  Because alcohol is empty calories.  What does that mean?  Gram for gram alcohol has almost double the calories of carbohydrates or protein, without any of the nutrients.  In addition, drinking alcohol with food can lower your resolve when it comes to making […]

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Eating Out while on a Diet

May 20, 2010 Healthy Food Choices

Most people love to eat out, but for many it can be a  real diet killer. So I’m here to teach you that it just requires a little bit of thought, and you can eat healthy and still eat out.  I’ve ordered all this delicious food to prove that point, so we’re going to go […]

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Eating Fruit to Lose Weight

May 20, 2010 Healthy Food Choices

Increasing your fruit intake is one of the key nutrition strategies that you can start applying right now if you want to get back in shape and lose weight. The reason you don’t here more about simply adding more fruit to your diet is that it is not marketed heavily – trying to sell more […]

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Food Volume and Weight Loss

May 18, 2010 Nutrition and Weight Loss

Studies have shown that people tend to eat roughly the same volume of food every day.  Nutritionists talk about the energy density of food.  That means how many calories are packed into each ounce.  Lots of things affect energy density of food including the fat content, the water content, and the amount of fiber.  Fat […]

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Vegetarian Dieting

May 18, 2010 Nutrition and Weight Loss

A vegetarian is a person who does not eat any animal foods, except for possibly dairy products or eggs. So this person would exclude fish, meat like poultry or pork and beef from their diet, and get most of their calories from plant foods. The health benefits to be a vegetarian are actually quite numerous. […]

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The Impact of Oils and Butter on your Diet

May 14, 2010 Healthy Food Choices

What is the healthiest cooking oil? Saying which cooking oils are the most healthy is tricky for me, because my perspective is that it’s not a healthy idea to cook with cooking oil. In the healthiest cultures in the world they don’t cook with cooking oil. They put the oil on after they’re finished cooking, […]

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Eating Fruits and Vegetables on a Diet

May 14, 2010 Healthy Food Choices

Who hasn’t heard somebody say this when they’re on a diet ‘oh I can’t have any fruits and vegetables’ as if somehow the calories from fruits and vegetables were gonna screw up or stand in the way of the chemical reactions that were occurring in their body to melt fat away. What garbage. You see, […]

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7 Nutrition Fundamentals for Any Diet or Weight Loss Program

May 13, 2010 Nutrition and Weight Loss

I’m here to share with you today a few basic, very important nutrition tips that will help you get the lean physique you want. Now without these, no fancy fat burner or exercise program will work cause you don’t have a solid foundation. So without further ado, lets get started. Prepare meals in advance You […]

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Hello world!

May 6, 2010 Uncategorized

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

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