Healthy Weight Loss

Gemme · 03-27-2012, 06:37 PM

Another good email about good foods:

These 8 powerhouse foods are filled with nutrients that are very beneficial for your body. Consider adding these foods to your diet to assist in weight loss and add antioxidants, fiber, and omega 3's - just to name a few benefits.

1. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy. These vegetables all have compound called glucosinolates which have been shown to reduce the risk of certain cancers, according to a 2005 article from Pennington Nutrition Series. They have also been shown to reduce oxidative stress in the body.

These vegetables are high in vitamins and minerals such as vitamins A, C, folic acid, and magnesium. Add cruciferous vegetables to stir-fries, casseroles, soups, and vegetable platters. Take care not to overcook them as they release a sulfurous compound when overcooked.

2. Red Beans

Small red beans look like a smaller version of the kidney bean, and it is used commonly in the traditional Latin dish of red beans and rice. This small bean was ranked the highest in antioxidant amount according to a 2004 study by the USDA. Antioxidants may help decrease stress in the body and help prevent many chronic diseases such as cardiovascular disease, cancer. and Alzheimer's disease. Incorporate a variety of antioxidant rich foods such as beans, nuts, fruits, and vegetables into your diet for the maximum benefit from these foods.

3. Cherries

One major health benefit from cherries is their ability to help reduce inflammation in the body. A 2006 study from The Journal of Nutrition suggests that consuming Bing cherries may reduce certain inflammatory markers in the body. Subjects in this study consumed 280 gm of cherries per day for 28 days and blood samples were compared with subjects who did not eat Bing cherries. Cherries are high in a compound called anthocyanins, which is what gives them their bright red color. Anthocyanins are an antioxidant that has been shown to potentially provide certain health benefits with reducing inflammation and possibly lowering risk of certain diseases. Enjoy cherries fresh, frozen, or dried to add these touted health benefits to your diet.

4. Chia Seeds

Chia seeds have been around since the ancient Mayan and Aztec times. These tiny seeds have gotten a lot of publicity in recent years as being a nutrition power house. They are naturally high in omega 3 fatty acids, protein, fiber, antioxidants, and minerals. In fact, chia seeds are among the highest plant sources of omega 3 acids. The fiber in chia seeds is mainly soluble fiber, and when added with a liquid, will expand and absorb the fluid. This may have some benefit for helping you feel fuller longer and reducing hunger. Add 1-2 tbsp. of chia seeds in yogurt, smoothies, water or juice, baked goods, dips, etc.

5. Avocado

Avocados are a rich source of monounsaturated fats, vitamin E, potassium and folate. The American Heart Association recommends a diet high in fruits and vegetables and up to 30% calories from mainly unsaturated fat. Choose avocados in place of fats high in saturated fats like butter and cheese. Since avocados are high in fat, they are higher in calories. Eat avocados in moderation; a 2 tbsp serving provides about 50 calories and 3 gm of monounsaturated fat. Add avocados to salads, spreads, dips, toast, egg dishes, etc.

6. Pistachios

A 1 oz serving of pistachios (about 49 nuts) provides around 3 gm fiber, 6 gm protein, good source of vitamin B6, thiamin, magnesium, copper, and more - all for less than 200 calories. Pistachios are also provide a high amount of antioxidants, and they may contribute to lowering cholesterol.

7. Seaweed

Seaweed is commonly consumed in Japanese traditional culture. Seaweed provides a rich source for iron, folate, vitamin C, vitamin K, and iodine. Seaweed provides a rich source of minerals that can typically be lacking in a standard western diet. Dried seaweed can be sprinkled onto salads, eaten as a snack, or added to dishes such as sushi or miso soup. Seaweed can come in different varieties and colors, dried or wet.

8. Pumpkin

Pumpkin gets its rich, orange color from beta carotene. Beta carotene is a precursor to vitamin A, which helps heal the body from infections and enhance eye sight and gene transcription. Pumpkin is full of this antioxidant compound, as well as being low in calories and high in fiber, potassium, and many other nutrients. You can incorporate pumpkin into your diet easily by using canned pumpkin. Make sure it is 100% pure pumpkin and does not have any added fillers. Add pumpkin to oatmeal, yogurt, smoothies, baked goods, chili, etc.

Holly Klamer is a Registered Dietitian and personal trainer in Colorado. She received her undergraduate degree with a double major in Dietetics and Health Fitness from Central Michigan University. She then went to Colorado State University for her Master's degree in Human Nutrition emphasizing in Exercise Science. There she completed her dietetic internship to be a Registered Dietitian and was a teaching assistant in the nutrition department. Holly loves to travel, be outside, run, road bike and hike. She ran cross country and track in college and still enjoys competing in long distance running. Her passions are in sports nutrition, disordered eating, teaching others how to eat healthy on a limited budget, worksite wellness, weight loss and food allergies. She enjoys public speaking for various nutrition topics especially to young athletes, writing nutrition education material, and individual counseling. Holly has a passion to help people reach their goals of health and improve athletic performance. She currently works as a personal trainer, sports dietitian and free lance writer for various health websites. To contact Holly, email her at holly.klamer@gmail.com.

Leigh · 03-27-2012, 08:52 PM

Good evening healthies,

Well I'm sitting here watching The Biggest Loser and maybe its that I'm turning 32 tomorrow, or that this season of TBL is all about "no excuses" and I've always been full of them but something has struck a chord in me tonight that really has me doing alot of thinking about what my excuses have been in the past and how I have always not done things because I had one excuse after another. I don't feel like it, I have no energy, I have better things to do, nothing's gonna change so why bother, I can't do it etc ~ one after another I've thrown them out there for most of my life, not thinking that I was really damaging myself in the long run. But I see so much of myself in alot of the contestants including a young girl named Megan, who never thought she could do the exercising and eating right because she never felt like she deserved it ~ that's how I've always felt.

Tomorrow is my birthday and I am turning 32 years old, but nothing in my life has changed ~ but its not anyone's fault, its my own. *I* am the one who has essentially done these things to myself and there is no excuse for letting myself go as far as I have. I have to be the one to change what I am doing; its upto me and only me to change my eating habits, my drinking habits, my exercise regimen and my outlook on life. I cannot continue to live the way that I have been living, I can't continue to excuse my laziness and say its okay because its not. That's one thing I've lived behind all of my life which is excuses, and I think there comes a time in life where we need to just throw those excuses out the window and realize that no matter what we don't have to live behind excuses anymore.

It is upto me to change what I don't like about myself, so I am starting tomorrow and with the help/encouragement of my friends here I will be working towards a brand new me!

JoSchmooze · 03-28-2012, 11:03 AM

Quote:

Originally Posted by Leigh

Good evening healthies,

Well I'm sitting here watching The Biggest Loser and maybe its that I'm turning 32 tomorrow, or that this season of TBL is all about "no excuses" and I've always been full of them but something has struck a chord in me tonight that really has me doing alot of thinking about what my excuses have been in the past and how I have always not done things because I had one excuse after another. I don't feel like it, I have no energy, I have better things to do, nothing's gonna change so why bother, I can't do it etc ~ one after another I've thrown them out there for most of my life, not thinking that I was really damaging myself in the long run. But I see so much of myself in alot of the contestants including a young girl named Megan, who never thought she could do the exercising and eating right because she never felt like she deserved it ~ that's how I've always felt.

Tomorrow is my birthday and I am turning 32 years old, but nothing in my life has changed ~ but its not anyone's fault, its my own. *I* am the one who has essentially done these things to myself and there is no excuse for letting myself go as far as I have. I have to be the one to change what I am doing; its upto me and only me to change my eating habits, my drinking habits, my exercise regimen and my outlook on life. I cannot continue to live the way that I have been living, I can't continue to excuse my laziness and say its okay because its not. That's one thing I've lived behind all of my life which is excuses, and I think there comes a time in life where we need to just throw those excuses out the window and realize that no matter what we don't have to live behind excuses anymore.

It is upto me to change what I don't like about myself, so I am starting tomorrow and with the help/encouragement of my friends here I will be working towards a brand new me!

I applaud your choices! I wish that I had
had these same revelations when I was 32 y.o....
I saw last week's Biggest Loser and
I believe it was Megan's mom who sacrificed her
spot on the ranch so that Megan could
continue on her journey....
Keep coming back here if support/encoragement
at home is lacking....where are ALL here to
participate in healthy weight loss...

And by the way.....
HAPPY BIRTHDAY!!

03-27-2012, 06:37 PM	#1
Gemme Practically Lives Here How Do You Identify?: Queer Stone Femme Girl of the Unicorn Variety Preferred Pronoun?: She, as in 'She's a GEM' Join Date: Nov 2009 Location: The roads are narrow here Posts: 36,631 My Photo Gallery Thanks: 182,498 Thanked 107,933 Times in 25,667 Posts Rep Power: 21474888	Another good email about good foods: These 8 powerhouse foods are filled with nutrients that are very beneficial for your body. Consider adding these foods to your diet to assist in weight loss and add antioxidants, fiber, and omega 3's - just to name a few benefits. 1. Cruciferous Vegetables Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy. These vegetables all have compound called glucosinolates which have been shown to reduce the risk of certain cancers, according to a 2005 article from Pennington Nutrition Series. They have also been shown to reduce oxidative stress in the body. These vegetables are high in vitamins and minerals such as vitamins A, C, folic acid, and magnesium. Add cruciferous vegetables to stir-fries, casseroles, soups, and vegetable platters. Take care not to overcook them as they release a sulfurous compound when overcooked. 2. Red Beans Small red beans look like a smaller version of the kidney bean, and it is used commonly in the traditional Latin dish of red beans and rice. This small bean was ranked the highest in antioxidant amount according to a 2004 study by the USDA. Antioxidants may help decrease stress in the body and help prevent many chronic diseases such as cardiovascular disease, cancer. and Alzheimer's disease. Incorporate a variety of antioxidant rich foods such as beans, nuts, fruits, and vegetables into your diet for the maximum benefit from these foods. 3. Cherries One major health benefit from cherries is their ability to help reduce inflammation in the body. A 2006 study from The Journal of Nutrition suggests that consuming Bing cherries may reduce certain inflammatory markers in the body. Subjects in this study consumed 280 gm of cherries per day for 28 days and blood samples were compared with subjects who did not eat Bing cherries. Cherries are high in a compound called anthocyanins, which is what gives them their bright red color. Anthocyanins are an antioxidant that has been shown to potentially provide certain health benefits with reducing inflammation and possibly lowering risk of certain diseases. Enjoy cherries fresh, frozen, or dried to add these touted health benefits to your diet. 4. Chia Seeds Chia seeds have been around since the ancient Mayan and Aztec times. These tiny seeds have gotten a lot of publicity in recent years as being a nutrition power house. They are naturally high in omega 3 fatty acids, protein, fiber, antioxidants, and minerals. In fact, chia seeds are among the highest plant sources of omega 3 acids. The fiber in chia seeds is mainly soluble fiber, and when added with a liquid, will expand and absorb the fluid. This may have some benefit for helping you feel fuller longer and reducing hunger. Add 1-2 tbsp. of chia seeds in yogurt, smoothies, water or juice, baked goods, dips, etc. 5. Avocado Avocados are a rich source of monounsaturated fats, vitamin E, potassium and folate. The American Heart Association recommends a diet high in fruits and vegetables and up to 30% calories from mainly unsaturated fat. Choose avocados in place of fats high in saturated fats like butter and cheese. Since avocados are high in fat, they are higher in calories. Eat avocados in moderation; a 2 tbsp serving provides about 50 calories and 3 gm of monounsaturated fat. Add avocados to salads, spreads, dips, toast, egg dishes, etc. 6. Pistachios A 1 oz serving of pistachios (about 49 nuts) provides around 3 gm fiber, 6 gm protein, good source of vitamin B6, thiamin, magnesium, copper, and more - all for less than 200 calories. Pistachios are also provide a high amount of antioxidants, and they may contribute to lowering cholesterol. 7. Seaweed Seaweed is commonly consumed in Japanese traditional culture. Seaweed provides a rich source for iron, folate, vitamin C, vitamin K, and iodine. Seaweed provides a rich source of minerals that can typically be lacking in a standard western diet. Dried seaweed can be sprinkled onto salads, eaten as a snack, or added to dishes such as sushi or miso soup. Seaweed can come in different varieties and colors, dried or wet. 8. Pumpkin Pumpkin gets its rich, orange color from beta carotene. Beta carotene is a precursor to vitamin A, which helps heal the body from infections and enhance eye sight and gene transcription. Pumpkin is full of this antioxidant compound, as well as being low in calories and high in fiber, potassium, and many other nutrients. You can incorporate pumpkin into your diet easily by using canned pumpkin. Make sure it is 100% pure pumpkin and does not have any added fillers. Add pumpkin to oatmeal, yogurt, smoothies, baked goods, chili, etc. Holly Klamer is a Registered Dietitian and personal trainer in Colorado. She received her undergraduate degree with a double major in Dietetics and Health Fitness from Central Michigan University. She then went to Colorado State University for her Master's degree in Human Nutrition emphasizing in Exercise Science. There she completed her dietetic internship to be a Registered Dietitian and was a teaching assistant in the nutrition department. Holly loves to travel, be outside, run, road bike and hike. She ran cross country and track in college and still enjoys competing in long distance running. Her passions are in sports nutrition, disordered eating, teaching others how to eat healthy on a limited budget, worksite wellness, weight loss and food allergies. She enjoys public speaking for various nutrition topics especially to young athletes, writing nutrition education material, and individual counseling. Holly has a passion to help people reach their goals of health and improve athletic performance. She currently works as a personal trainer, sports dietitian and free lance writer for various health websites. To contact Holly, email her at holly.klamer@gmail.com. __________________ Gemme's Journal I'm misunderestimated.

03-27-2012, 08:52 PM	#2
Leigh Infamous Member How Do You Identify?: Femme Preferred Pronoun?: She, Her, etc Relationship Status: Single Join Date: Nov 2009 Location: Canada Posts: 7,767 My Photo Gallery Thanks: 9,029 Thanked 13,024 Times in 4,784 Posts Rep Power: 21474859	Good evening healthies, Well I'm sitting here watching The Biggest Loser and maybe its that I'm turning 32 tomorrow, or that this season of TBL is all about "no excuses" and I've always been full of them but something has struck a chord in me tonight that really has me doing alot of thinking about what my excuses have been in the past and how I have always not done things because I had one excuse after another. I don't feel like it, I have no energy, I have better things to do, nothing's gonna change so why bother, I can't do it etc ~ one after another I've thrown them out there for most of my life, not thinking that I was really damaging myself in the long run. But I see so much of myself in alot of the contestants including a young girl named Megan, who never thought she could do the exercising and eating right because she never felt like she deserved it ~ that's how I've always felt. Tomorrow is my birthday and I am turning 32 years old, but nothing in my life has changed ~ but its not anyone's fault, its my own. I am the one who has essentially done these things to myself and there is no excuse for letting myself go as far as I have. I have to be the one to change what I am doing; its upto me and only me to change my eating habits, my drinking habits, my exercise regimen and my outlook on life. I cannot continue to live the way that I have been living, I can't continue to excuse my laziness and say its okay because its not. That's one thing I've lived behind all of my life which is excuses, and I think there comes a time in life where we need to just throw those excuses out the window and realize that no matter what we don't have to live behind excuses anymore. It is upto me to change what I don't like about myself, so I am starting tomorrow and with the help/encouragement of my friends here I will be working towards a brand new me!