Refrigerator Raid

Snacking Before Meals Can Help You Lose Weight

Your mother may have told you that snacking before a meal will ruin your appetite.  And she was right!  Since a light snack before dining will dampen your appetite, you may be more likely to eat less at your meal.

Recent research reported by USA Today found that eating an apple about fifteen minutes before lunch caused folks to consume fewer calories overall.

However, eating a heavy, high-calorie snack like a candy bar or creamy soup isn't recommended.  Those foods, instead, can actually add calories to your diet.  Better choices are low-calorie appetizers like:

•    Apple (or other piece of fruit)
•    Vegetables (like raw baby carrots)
•    Green salad (with light dressing)
•    Broth-based soup
•    Seven raw almonds or walnuts

Try to have your snack about fifteen minutes before your meal.

You can apply this principle at restaurants, too.  Just order a small green salad or a cup of broth-based soup as your appetizer.  By the time your entrée arrives, a smaller portion will be enough to satisfy you.

Smoker? Have A Drink

Smokers may be able to reduce their risk of lung disease by drinking a glass or two of alcohol each day, according to a recent HealthDay article.

According to the article, researchers found that drinking less than two glasses of alcohol daily decreased the odds of developing certain lung diseases.  This preventative benefit might even help smokers.

Keeping your portions small is key, since heavy alcohol consumption is actually linked to an increased risk of lung disease.

Of course, the best thing to do for your lungs is quit smoking.

Exercisers May Be Overeating

If you’re exercising regularly but unable to drop any weight, it's possible you may be overeating.  According to a recent USA Today article, heavy exercise can sometimes lead people to overeat.

There are a few possible reasons for this:

•    Exercise tends to boost our appetite, so we feel hungrier.
•    We "reward" ourselves for our workouts with food.
•    We figure we can have that extra serving since we exercised that day.
•    We incorrectly estimate how many calories we burned through exercise, so our diet adjustments are wrong.

To find out how many calories you really burned during your workout session, check out the calorie calculator here. 

Remember: Bodies are made in the kitchen.  Although exercise can help you drop a few pounds, the biggest change in your weight is likely to be a result of what (and how much) you eat.

Obesity Ads Lack "Shock Factor"

According to a recent AP news article, three new public service announcements that target obesity are scheduled to be aired soon.  And critics of these PSAs claim that the ads are too wimpy to do much good.

The article states that some critics and health professionals believe that the obesity ads aren't confrontational enough.  Unlike smoking cessation ads--which display rotting lungs or other graphic images--these obesity announcements only show trim or slightly overweight folks.

But others claim that showing photos of morbidly obese people will simply create more prejudice against those who are overweight.

Perhaps there's a compromise that can be reached.  Rather than showing obese people, perhaps advertisers should display:

•    Images of hunks of body fat
•    Pictures of gastric bypass surgery
•    Photos of clogged arteries and diseased hearts

What do you think should be included in ads that are designed to reduce obesity?

The Weekly Tip

Give away that Halloween candy!  Tempted by leftover Halloween candy?  Give it away!  Bring it to work to share with co-workers, or consider donating it to a food bank.

Health Tidbits

•    More ground beef is recalled.  Link 

•    How much sleep do kids really need?  Link 

•    Broccoli may protect skin from damage.  Link 

•    Whole grain cereals are good for your heart.  Link 

•    Extra pounds may increase your breast cancer risk.  Link 

•    Obesity is bad for kids' hearts.  Link 

•    Boiled peanuts are good for your health.  Link 

Obesity Costs Money

Although obesity is a health crisis, it's also affecting our economy.  According to a recent Reuters Health article, obesity is costing taxpayers billons of dollars each year because of expenses related to Medicare.

Unfortunately, obesity is tied to a host of health problems, including:

•    Heart disease
•    Strokes
•    Diabetes
•    Some cancers

As a result, the extra medical care needed to treat these obesity-related diseases is creating a drain on our economy.

Other studies have suggested that obesity also affects other areas of our finances, including airline prices (because of extra fuel needed to carry heavy people) and gas usage (because heavier cars are less fuel efficient).

So the next time you're creating a list of reasons to lose weight, don't forget about obesity's financial impact, too. 

Exercise Is Good For Your Heart!

Need more evidence that exercise can help your heart?  A recent HealthDay News article reported on a study that found women who engaged in regular physical activity were 40% less likely to have a heart attack or stroke.

You don't have to become a star athlete to get the heart-healthy benefits of exercise.  Instead, try one of these simple ways to get physical:

•    Go for a brisk walk during your lunch hour or after dinner.
•    Turn on some music and dance in your living room.
•    Play an active game with your kids, like Tag or basketball.
•    Take the stairs instead of the elevator.
•    Go for a swim at your local YMCA.
•    Take a martial arts or ballroom dancing class.
•    Volunteer at the local animal shelter to walk dogs.
•    Do leg lifts, crunches and pushups during TV commercials.

Cut Calories For Weight Loss

Exercise may help you feel better and get fit, but a recent Reuters Health article reported on research that found cutting calories really helps with weight loss.

According to the article, researchers found that cutting overall calorie consumption is the best way to drop those extra pounds.

But counting calories can be complicated!  So if you're serious about weight loss, try these resources:

Calorie Calculator:  This calorie calculator from The Mayo Clinic helps estimate the number of daily calories you need to maintain your weight.  To lose about a pound a week, try cutting your daily intake by 500 calories.  You could also cut your daily intake by 250 calories and exercise to burn off 250 calories a day.

Calorie Values:  Wondering how many calories are in the foods you eat?  Check out the USDA Nutrient Data Laboratory.  Search for a food to find out how many calories it contains per serving. 

Calorie Tracker:  For an easy way to track calories, try the diet journal at FitDay.com.  Just enter the foods you eat each day, and the website will automatically calculate the number of calories you've consumed.

Calories Burned:  If exercise is part of your weight loss program, try the Calories Burned Calculator at CaloriesPerHour.com.  Search for the physical activity you've performed--like walking or cycling--and the website will calculate the number of calories you've burned.

"The Biggest Loser" Is Unrealistic For Real People

If you're a fan of the television reality show "The Biggest Loser," you've watched overweight people drop enormous amounts of weight in a very short period of time.  Some people may find this inspiring.  But a recent NY Times article suggests that this show might also be discouraging to real people who want to lose weight.

The dramatic results of "The Biggest Loser" contestants are very unrealistic for the average person.  The contestants are sequestered on a ranch.  They're given hardcore guidance about their diet and nutrition, which is monitored carefully.  They have the time and resources to exercise for up to five hours each day.  And they're motivated by money, fame and the embarrassment of failing their goals in front of a national audience.

Indeed, the diet and workouts that most of the "The Biggest Loser" contestants endure are almost impossible for the average person to sustain.  Who has time to exercise for five hours a day?

Instead of striving for the dramatic results of "The Biggest Loser" contestants, it's better to set goals of realistic, attainable weight loss.  Losing just a pound or two each week is the best way to ensure healthy fat loss that you'll be able to maintain throughout a lifetime.