Refrigerator Raid

"Skinny Bitch" Promotes Vegan Diet

There are lots of reasons to become vegetarian and vegan--environmental, animal rights, health.  And many people who adopt this animal-friendly diet also find a pleasant side effect:  weight loss.

MSNBC.com recently featured an article about a book called Skinny Bitch.  Written by two vegan women, the book suggests that weight loss and optimum health can be achieved with a diet that eschews all animal products.

But it's important to note that a vegetarian or vegan diet does not automatically equal weight loss.  Here are some examples of foods that are often fit into the vegetarian or vegan category:

•    Cookies, pies, cakes and pastries
•    White pasta, white bread and white rice
•    Soda and juice drinks
•    Potato chips, pretzels and corn chips
•    French fries and cheese sticks

A diet consisting only of these foods would do very little to help your weight loss efforts.  However, the authors of Skinny Bitch do encourage a healthy, whole foods diet.  They recommend foods that are high in nutrients and low in calories, like whole grains, beans and legumes, fruits and vegetables.  This type of eating plan could, indeed, result in significant weight loss.

I tend to think that there are better reasons for adopting a vegetarian or vegan diet.  You're more likely to stick to this type of nutrition plan if you're ethically committed, especially since it requires forethought and sacrifice.

What do you think about vegetarianism for weight loss?

Eat Your Water!

We've all heard that drinking water will promote weight loss.  But is it really true?

According to a recent MSNBC.com article, it's a myth.  The article author, Barbara Rolls of The Volumetrics fame, shoots down the commonly held belief about water and weight loss.  She claims that water does very little to suppress the appetite.

Rolls suggests that, instead, we should "eat" our water by choosing foods that have a high water content.  These types of foods fill us up quickly and help us feel satiated, but they contain few calories.  Examples of foods with lots of water include:

•    Fruit
•    Vegetables
•    Soup
•    Salads

However, there may be other ways in which drinking water can help with weight loss.  Keeping a cold glass of water on hand will…

•    Give you something to do with your hands and mouth.
•    Prevent you from drinking a high-calorie beverage (like soda).
•    Keep your metabolism from getting sluggish.

Whether or not water helps with weight loss, it IS very important for your health.  Keeping your body properly hydrated is vital for optimum performance of your metabolism and organ function.  So keep drinking those 8 glasses a day!

Is "Fat March" Setting A Bad Example?

A recent USA Today article claims that many health experts are concerned about ABC's reality show "Fat March."  The show features obese people who plan to walk 575 miles in an effort to lose weight, get fit and win money.

Detractors say that the strenuous walk is too severe for overweight, out-of-shape people.  They believe that encouraging people to walk this type of distance without training leads to injury and potential health problems.

The article reminds us that slow and steady wins the race, and easing into a new workout program is the best way to avoid injury and burnout.

What do you think?  Is "Fat March" setting a bad example?

Huge Portions Returning To Fast Food

The fast food industry has been under scrutiny for its unhealthy menu items and extra large portions.  As a result, many of these restaurants have introduced "healthier" food choices like fruits, salads and milk.

But large portions are here to stay.

A recent Reuters Health article reported on some of the largest portions at popular fast food restaurants, including a new massive 42-ounce soft drink at McDonalds.

The article notes that, in response to public criticism, many fast food restaurants changed the names of their sizes.  McDonalds, for example, eliminated the "SuperSize."  Wendys dropped "Biggie" sizes from their menus.

Although this may seem like a good thing, the actual SIZE of the items hasn't really changed.  The "large" soft drink at Wendys is still a whopping 42-ounces.

If you absolutely must eat in a fast food restaurant, choose the smallest size possible.  It's likely the "kids meal" provides a standard serving for an adult.

Cut Back On Junk Food During Pregnancy

Pregnant?  It's a good idea to skip those doughnuts and cookies.

A recent study reported by Reuters Health found that eating lots of junk food during pregnancy can lead to children with a "sweet tooth."  The researchers speculate that taste preferences can develop even during the fetal stages, so the mother's food choices can affect the child's future diet.

If you're pregnant, do your best to make healthy, nutritious food choices.  Moms with a sweet tooth can try indulging in naturally sweet fruits.  Those who crave salty snacks should try healthy nuts (like almonds) or air-popped popcorn.

The Weekly Tip

Small changes can make a big difference in your waistline!  The Weekly Tip is featured every Sunday at RefrigeratorRaid.com.  Try each tip for just one week.  If it becomes a regular habit in your life, it'll help you lose weight, eat healthy and get fit!

Motivate yourself!  Sometimes we all need a little extra motivation.  Find yours and display it prominently (preferably on your refrigerator!) so you're constantly reminded of your goals.  Good choices include a pair of "skinny" jeans, a new swimsuit, a photo of yourself, or a photo of a fit person you admire.

Health Tidbits

•    Late night TV and Internet affect sleep.  Link 

•    Try a low GI diet for acne.  Link 

•    Even kids need a blood pressure check.  Link 

•    Build your heart strength with a cardio workout.  Link 

•    There's a reason your kids are afraid of new foods.  Link 

•    Heavy drinking increases your risk of stroke.  Link 

•    At least the deep-fried cookies are free of trans fat.  Link 

Calculate Your Calorie Needs

If it's been a while since you've calculated your calorie needs, it may be time to check again.

A recent MSNBC.com article serves as a reminder that the number of calories we need is dependent on many factors, such as our gender, weight, age and activity level.

It's a good idea to recalculate the number of calories you need for weight loss or weight maintenance as your circumstances change.  So if you've started exercising more or if you've recently lost weight, estimate your calorie needs here with the calculator provided by Calorie-Count.com.

Some Exercise Better Than Nothing

Skipping your workout because you only have ten minutes?  A recent Reuters article says that even a little bit of physical activity can have health benefits.  The article reviewed research that found even 3 minutes of exercise (five days a week) can improve your blood pressure and waist measurements.

So whether you have three, five, ten or thirty minutes for your workout, it's ALWAYS a good idea to do it.

Short Walks Will Lower Your Blood Pressure

When it comes to exercise, most of us think we need to log hours a week to make a difference in our health.  But a recent study reported by WebMD.com found that just thirty minutes of walking could help lower your blood pressure, even if you only do it three times a week!

Those small amounts of time add up to just an hour and a half of exercise.  And no matter how busy your life may be, it's likely you can find an extra 90 minutes every week.

Still complaining that you "have no time?"  Here's what 30 minutes really looks like:

•    Watching one Seinfeld rerun
•    Chopping veggies for dinner instead of buying precut salad
•    Reading two magazine articles
•    Cleaning the kitchen alone (instead of asking for help)
•    Wasting time on the Internet
•    Listening to a friend complain--again
•    Watching half an episode of American Idol

Odds are you have 30 minutes of wasted time on most days of the week.  Instead of watching TV or engaging in unnecessary chore, spend that time improving your health with a brisk walk!