New Year Top 10 tip for a New You

TOP 10 TIPS FOR WEIGHT LOSS

Water A few of the most important reasons that drinking water and weight loss are closely linked is because drinking enough water to stay fully hydrated can (1) suppress appetite naturally, (2) speed metabolism and (3) increase calorie burning. Drink before and after meals. To optimize nutrient absorption from food, drink 16 ounces of water 30 to 60 minutes before each meal. Avoid drinking any beverages (especially ice cold drinks) during meals. Cold drinks and sugary drinks will inhibit digestion.

Wait at least 30 minutes after a meal to start drinking water again. Drink your remaining daily quota in between meals. Some studies indicate that water that is lower than body temperature will help with weight loss. According to the researchers, water that is cooled to about 70° F increases the rate at which calories are burned. The reason for this is simple: the body has to use considerable amounts of energy to warm the cold water up to body temperature. I don’t recommend water during meals, because it can inhibit the digestive process. http://www.waterbenefitshealth.com/drinking-water-and-weight-loss.html

After about three months, a new study found, obese dieters who drank two cups of water before each meal lost 5 pounds more than a group of dieters who didn't increase their water intake. A year later, the water-drinkers had also kept more of the weight off.  http://news.discovery.com/human/glass-water-weight-loss.html

Exercise

Increase daily intake of fruit and vegetables (energy density)  

Energy density is the relationship of calories to the weight of food (calories per gram).

Foods high in energy density have a large number of calories relative to their weight or volume (4 to 9 calories per gram of weight). Foods high in energy density include low-moisture foods like crackers and cookies or high-fat foods like butter and bacon.

Foods with medium energy density range from 1.5 to 4 calories per gram of weight. Examples include dried fruits, bagels, broiled lean sirloin steak, hummus, grape jelly, whole wheat bread, and part-skim mozzarella.

Foods low in energy density have 0.7 to 1.5 calories per gram; those very low in energy density range from 0 to 0.6 calories per gram.

Foods in these two groups include tomatoes, cantaloupe, broth-based soups, fat free cottage cheese, fat free yogurt, strawberries, broccoli, and turkey breast roasted with no skin. Most fresh fruits and vegetables fall into one of these two categories.

http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf

Ginger - Ginger has been recognized for centuries for its medicinal properties and it is commonly known that this particular herb has a positive impact on the digestive tract.

Although it is a well-recognized digestive aid, many people are unaware of the fact that eating ginger promotes weight loss in some people. How? The following are some of the ways in which ginger root can assist you in burning fat:

• Ginger helps to lower cholesterol levels – Research has found that ginger has the ability to aid in the lowering of cholesterol because ginger seems to not only hinder the absorption of cholesterol, but also stimulates cholesterol conversion to bile acids. Overall, lowering your cholesterol can help you lose weight.
• Ginger increases metabolism – Ginger contains an acidic substance that stimulates gastric enzymes, which can aid metabolism. The better your metabolism, the more calories you will burn.
• Ginger improves gastric mobility – When the digestive system is functioning at its best, food is freely moving through the body, which reduces bloating and constipation. In fact, studies have found that ginger regulates peristalsis, the rippling movement of the muscles in the gastrointestinal tract that is needed to push food and waste through the digestive system. Since it actually helps regulate peristalsis, it also helps to tone and strengthen the muscles involved in digestion. Ginger can be added to your diet in many ways. You can add fresh or dried ginger to recipes, drink ginger tea and, of course, take supplements. Two of my favorite ginger foods are pickled ginger and candied ginger. http://www.weight-loss-center.net/weight-loss-blog/2009/09/eating-ginger-promotes-weight-loss/

Herbs - There are two main types of thermogenic herbs for weight loss.

1. Herbs that have stimulant properties that helps to speed up the body functions, including the digestion, heart rate and respiration.  The individuals feel more energetic and respond accordingly by keeping on the go.  Herb’s teas such as nettle, dandelion and green tea are safer to use than many commercial products, are easily available and are less expensive than many other products for weight loss.
2. Herbs that have diuretic properties help to rid the body of excess fluids.  They are safe to take and are easily available and will also likely cost less than their commercial alternatives.  The main downside of these herbs for weight loss is that the weight can return when the herbs are stopped.

Cayenne: This is ingredient is used in spicy foods such as chili. Cayenne contains capsaicin, which has proven to improve digestion, metabolism, and the overall fat burning process.

Dandelion. Dandelion is a natural diuretic. It may produce significant weight loss by decreasing body water. However, it can cause allergic reactions and heartburn.

Ginseng:  This is another ancient herb.  It is known for its abilities to stimulate the rate of metabolism and boost energy at the same time

Tea - Green tea is an excellent, effective, and safe weight loss ingredient that has the ability to oxidize fat in the body.  It also has a wealth of antioxidants that are good for your heart and is a natural stimulant

Laugh - Laughing helps burn calories by increasing your heart rate by 10 to 20 percent [Colmenares, Clinton. "No joke: Study finds laughing can burn calories." Reporter. June 10, 2005. http://www.mc.vanderbilt.edu/reporter/index.html?ID=4030  ]. Your metabolism increases as well, meaning you will burn more calories at rest once you have stopped laughing.

Buchowski, MS. "Energy expenditure of genuine laughter." International Journal of Obesity. 2007 Jan;31(1):131-7. http://www.ncbi.nlm.nih.gov/pubmed/16652129

Onions - Onions will help improve your health in ways that will help you lose weight. Onions do a lot for the body. Most can help you with weight loss, but aren’t directly related.

·         First onions help with the cardiovascular system lowering blood pressure and blood cholesterol levels. This in turn helps you feel better and have more energy.

·         The onions also contain a wealth of nutrients including vitamins, minerals, and other compounds. Studies have shown that when you have a diet balanced with all the nutrients your body needs you are less likely to crave foods for nutritional needs.

·         Finally the combination of vitamins and minerals help the body’s cells respond to insulin. This in turn helps your blood glucose levels remain even. When your blood glucose levels are even you are less likely to crave sweets.

While none of these aren’t directly related to weight loss, all of them will help you out. You will definitely get benefits from onions that will help you lose weight

The onion can be one of the most useful and flavorful ingredients in creating low-calorie, healthful dishes.

Health Benefits

Dry onions are a surprising source of fiber and a rich source of healthy sulfur compounds, similar to those found in garlic. Research on onions has lagged behind garlic research, but onions appear to have similar cardiovascular benefits, such as reducing blood pressure and blood cholesterol levels, at least in the short term.

Onions also contain phytochemicals called flavonoids, which help vitamin C in its function, improving the integrity of blood vessels and decreasing inflammation. All this spells help for your cardiovascular system.

Onions are a good source of the antioxidant quercetin. Quercetin may help increase energy expenditure, or calorie burn, in your body while also reducing inflammation, says Laura K. Stewart, lead author for a 2008 study published in the journal "Metabolism." However, more rigorous research is needed before firm conclusions can be drawn. Cooking with onions is a good way to add flavor to your foods without adding lots of extra calories, as fats and oils tend to do, recommends Fred A. Stutman, author of "100 Weight-Loss Tips That Really Work
Read more: http://www.livestrong.com/article/272594-benefits-of-an-onion-a-day-for-weight-loss/#ixzz1kN5n4wCx

Onions also contain chromium. Chromium is a mineral that helps cells respond to insulin, ultimately assisting with blood glucose control. Green onions, because of their bright green tops, provide a wealth of vitamin A.

Seaweed - is popular in Asian cooking.  Seaweed or kelp  has been known to improve the metabolism.  It also has trace minerals such as iodine. A good source of trace minerals such as chromium and iodine, seaweed is a natural thyroid stimulant, which can improve your ability to lose weight. If you suspect your weight problem is due to a thyroid problem, or if you currently take any thyroid medication, you should check with a doctor before taking kelp or seaweed. 

Slow down - All we ever seem to do is rush, rush, rush. When it comes to food, one of the worse things you can do is rush things. Here are great tips to help slow you down and enjoy food again.

#1 – Chew your food 20 times before swallowing. Chewing does several things it breaks down the food into smaller pieces which means the digestion system can get more nutrients out of it. Chewing also takes time. The longer you take to eat, the less likely you are to overeat.

#2 – Put your fork down between bites. Putting the fork down makes you conscious of how much you’re eating as opposed to using the fork like a steam shovel.

#3 – Eat with a dinner partner and make dinner conversation a part of your menu. Talking slows down the rate of food consumption. Remember it’s bad manners to talk with your mouth full.

#4 – Don’t eat in front of the television. It leads to mindless eating. Your attention is on what’s going on in the program not what’s on your plate.

#5 – Listen to mellow music while you eat. The slower pace of the music slows down your eating. The mellow music relaxes you and lets you enjoy your food.

#6 – Savor the aroma of the food. Our sense of smell is a huge part of eating. Give your nose time to indulge you in the scents of your meal. Take the time to experience the flavor as well as the smell. http://www.fitwatch.com/weight-loss/you-need-to-slow-down-to-lose-weight-167.html

Yours in health,

Dr. Velonda

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