The Only Food Rules You'll Ever Need

This is some information that also came from a recent email from a co-worker.  It mentioned that it possibly came from a Men's Health Magazine article. 
25 best new nutritional tweaks you can make that will improve the way you look and feel—fast and forever!
Drink a Second Cup of Coffee                                                 
It might lower your risk of adult-onset diabetes, according to a study in the American Journal of Clinical Nutrition.
Keep Serving Dishes off the Table
Researchers have found that when people are served individual plates, as opposed to empty plates with a platter of food in the middle of the table, they eat up to 35 percent less!
Think Before You Drink
The average person drinks more than 400 calories a day—double what he or she used to—and alone gets around 10 teaspoons of added sugar every single day from soft drinks. Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year! (To see more proof of how wayward beverages can utterly destroy your diet, check out the 20 Worst Drinks in America. Many of these drinks contain more than a day's worth of calories, sugar and fat!)
SoBe Green Tea, for example, packs as much sugar as in 4 slices of Sarah Lee Cherry Pie.
Practice Total Recall
British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories that those who didn't stop to think. The theory: Remembering what you had for lunch might remind you of how satiating the food was, which then makes you less likely to binge on your afternoon snack.
Eat Protein at Every Meal
Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jump-starting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.
Choose Whole-grain Bread
Eating whole grains (versus refined-grain or white bread) has been linked to lower risks of cancer and heart disease.
Think Fish
Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They're high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer's. Study participants who had high blood levels of DHA also performed better on nonverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.

Cut Portions by a Quarter
Pennsylvania State University researchers discovered that by simply reducing meal portions 25 percent, people ate 10 percent fewer calories—without feeling any hungrier. Serving yourself? Think about what looks like a reasonable portion, then take at least one-quarter less than that. (By the way, studies show today's restaurant servings are 2 to 5 times bigger than what the government recommends!)
Turn off the TV
Scientists at the University of Massachusetts found that people who watch TV during a meal consume, on average, 288 more calories than those who don't eat with the tube on.
Put Your Fork Down When You Chew
Or take a sip of water between each bite—eating slowly can boost levels of two hormones that make you feel fuller, Greek researchers found
Choose Rye (Not Wheat) Bread for Breakfast
Swedish researchers found that rye eaters were more full 8 hours after breakfast than wheat-bread eaters, thanks to rye's high fiber content and minimal effect on blood sugar. As a result you'll want to snack less and eat less for lunch.
Eat a Handful of Fruit and Vegetables a Day
In one study, people who ate four or five servings scored higher on cognitive tests than those who consumed less than one serving. (Remember: Salad isn't always the healthy choice. Check out 20 Salads Worse Than a Whopper to see what I mean. You'll be shocked.)

Sip Green Tea
It might help you build a strong skeleton, say researchers in China, and help protect you from broken bones when you're older. And one study found that it helps fight bad breath, too.
Work Out Before Lunch or Dinner
Doing so will make the meals you eat right afterward more filling, according to British researchers—meaning you'll eat fewer calories throughout the day.
Hung Over? Choose Asparagus
When South Korean researchers exposed a group of human liver cells to asparagus extract, it suppressed free radicals and more than doubled the activity of two enzymes that metabolize alcohol. That means you'll feel like yourself again twice as quickly.
Discover Miso Soup
Brown wakame seaweed (used in miso soup) can help lower your blood pressure, especially if your levels are already high, say researchers at the University of North Carolina.
Drink Two Glasses of Milk Daily
People who drink the most milk have about a 16 percent lower risk of heart disease than people who drink the least.
Go Ahead, Eat Your Favorite Foods
Good eating doesn't need to be about deprivation—it's about making smart choices. Why eat a 1,000-calorie cheeseburger if a 500-calorie burger will satisfy you just the same? The bottom line: Eat foods that you enjoy, just not too much of them.
Choose Foods with the Fewest Ingredients
There are now more than 3,000 ingredients on the FDA's list of safe food additives—and any of these preservatives, artificial sweeteners and colorings and flavor enhancers could end up on your plate. Do you really know what these chemicals will do to your waistline or health? Of course not. Here's a rule of thumb: If a 7-year-old can't pronounce it, you don't want to eat it.
Scramble Your Breakfast
People who ate eggs in the morning instead of a bagel consumed 264 fewer calories the rest of the day, according to a Saint Louis University study. That's because protein is more filling than carbs.

Comments

  1. Wonderful tips! I am collecting a list of blogs to be reading after I have this baby next month to help me keep on track with weight loss goals. Glad I found you on the March Blog Hop! I am now following.

    Leetah East
    http://afkdinner.blogspot.com -for fun meal ideas
    http://leetahinwriting.blogspot.com -for my own ramblings

    ReplyDelete
  2. wOW i AM GOING TO MAKE MY SECOND CUP OF COFFEE RIGHT NOW!!! SUCH GREAT INFORMATION... THANKS.
    I'M YOUR NEWEST FOLLOWER SO GLAD IM HERE!!!
    VISIT AND FOLLOW ME AT http://aadreamsblog.blogspot.com/

    XOXO
    ANI

    ReplyDelete

Post a Comment

Popular posts from this blog

Reflections from Week Nine

Escape Emotional Eating

The Realness...