Secret...

This is for everyone who asked me "what was my secret" to lose weight...and honestly there is no secret! It is all out there. Being a nutrition major was definitely a bonus to me..Like I always say..it is about a lifestyle change rather than a quick fix! Most of us are desperately looking for easy ways and I dont blame you because it gets frustrating when you dont feel good about yourself!

  "Instead of giving myself reasons why I can't, I give myself reasons why I can".

The whole theory behind losing weight is to watch your calories in vs. calories out..I had slighest idea on how many calories I was eating..a slice of pizza or a muffin did not seem like a lot..but I was so wrong! Also, another thing most people fail to realize is calorie need is different for everyone depending on their height, metabolism, age, physical activity etc..So what is the key to weight loss?

• Keep in mind, healthy weight loss is 1-2 lbs/week.
• Keep a eating schedule in order to avoid overeating later in the day. It will also keep up your metabolism and give you energy througout the day.
• Eat to be satisfied, NOT stuffed. We like to clean our plate or go for seconds,CURB those habits.
• Monitor your portion sizes. We all have distorted idea on portion sizes and as a result we overeat..

• Make healthy substitutions such as low fat dressings, milk or switch to fat free versions to cut calories and save your heart from clogging.
• Cut back on 'empty calories'-things that are packed with calories but no nutrition. Things such as cookies, doughnut, chips,soda.

• Eat a variety of foods in order to get all the nutrients your body needs.

• Do not fall for FAD Diets!
• Keep yourself hydrated-opt for water, crystal light or diet beverages rather than regular soda, fruit juices.
• Begin a exercise program-A lot of us think, "Oh, I walk a lot at work or take stairs-Great! but your body gets used to those daily activities and they are not part of your exercise routine! Sad but true...Start small by just walking 10-15 minutes a day and build up slowly...
• If you are really motivated, keep a food dairy for a week and see where are your calories coming from..
• Start small..and focus on what you can do and keep up with the good work!

P.S. If you increase your activity to burn atleast 250 calories each day, you can lose 1/2 lb per week..and by reducing another 250 calories from your food intake, you could lose upto a pound each week! That does not sound like a much, is it? but you could lose up to 50 lbs in a year!

Big Fat Truth

Can't believe it is that time of the year when everyone starts thinking about NEW YEAR RESOLUTION and nothing can beat the infamous resolution of all time-losing weight! That's great but why wait all year long...I do not even know where to start this is! Often time  people complain how it is difficult to lose weight..Who said losing weight is easy?.. but my main question is "are you doing anything for it"? besides nagging..and usually the answer is either NO or I am on a "DIET"...Helloooooooo

      Nothing personal against any "DIET Plans" out there which has lured thousands of people! Most of them are fads..some may aid in weight loss..But are "DIET PLANS" your savior? Probably not, unless you plan to follow that for the rest of your life. Otherwise, I can guarantee, once you stop the diet plan,muffin top will creep in no time!I was at least 10 pounds heavier couple years ago..but I gradually shed those off...I chose the lifestyle change route vs. FAD DIET...and Hey it worked!I am not only 10 pounds lighter but I am making better choices in terms of my health..and have continued to keep up with it!!

Care for some coffee?

I can't exactly remember how I grew so fond of coffee.. by coffee, I mean straight black coffee by itself! I first got acquainted to this magical world by my dad who is a avid coffee drinker! While growing up, I remember sneaking a sip or two of bitter black liquid and could never understand how or why my dad's taste bud found it so tasteful..But now after a decade  or so...I do not ask for anything but a cup of freshly brewed coffee to jump start my day! The sound of coffee slowly dripping into the pot..smell of coffee...everything about it enlivens me...If anyone reading this blog loves coffee..you would know what I am talking about.

  Is it the flavor, caffeine or something else in that mug that I am hooked into..I don't know! 2 cups a day is not a lot but the whole controversy on caffeine and health makes me anxious sometimes..Even though coffee has always been blamed for its ill-effect, thanks to newer studies that have actually shown benefits in protecting against Parkinson's disease, type 2 diabetes and even liver cancer..A cup of brewed coffee provides 138 mg caffeine..and the longer we brew, the more caffeine it extracts!! The recommendation is not to exceed 500-600 milligrams a day..Phewww!Shout outs to all the coffee growers, coffee lovers,and great baristas out there...

I'd stop drinking coffee, but I'm no quitter.

Do I like my coffee black?  There are other colors?

Supplement..Pills or Herbs-Part I

Are you one of the 150 million consumer overwhelmed by over 30 thousand different supplements and not to mention their appealing health claims..Yes,this multi-billion supplement industry has lured everyone from body builders to dieters...by definition dietary supplements are  substances that contain vitamins, minerals,specialty products such as amino acid, glucosamine and such or herbs..and it could be in the form of pill, capsules, powders, or bars..

We do need vitamins and minerals in our body as we cant produce them but is supplement the way to go? NO.. We should aim in getting all the key nutrients first from food because it not only provides us with vitamins and minerals but other benefits such as fiber and antioxidant.The whole idea of supplement is to supplement our diet and NOT substitute it.There are strong research studies on benefits of fiber and antioxidants while unfortunately at this time there is not enough evidence to support the benefits of supplements...Sad but True!! 

If you are already taking any supplement or would like to start one, here are some tips:

• Assess your diet first and see if you are getting variety in your diet?
• If possible, check your labs at doctors office..DO NOT TAKE single vitamins/minerals without medical attention.
• If you take other medications,let your doctor know about your supplements including herbals because it might be causing you more harm than good.
• Always read label before you buy any supplement.
• If you think you need one, buy a daily multi vitamin. 
• Do not use supplement containing more than 100% of daily value because it could be toxic to your body.
• Do not buy supplement with fancy words such as "Ultra" or "Mega".
• Herbal or Natural does not mean it is safe..Be careful!!
• Dietary Supplements are not strictly regulated by FDA and therefore it is consumers responsibility to assume that everything on the label is accurate.
• Look for quality seals such as USP or NSF for some assurance.

Portion Distortion

Do you know how portion size have changed in last 20 years? Average size of food have grown so much that sometimes it is big enough for two or three people..but seems "normal" to us because we are used to it...This ever growing size has led to increased calories, fats and all the other good stuff.. 

Research shows that people unintentionally consume more calories when faced with larger portions.It is hard to resist juicy steak and cheesy potatoes..or minimize the temptation of second and third helpings when eating at a buffet...This mean significant excess calorie intake,especially when eating high-calorie foods which is one of the reason behind overweight and obesity epidemic!!

Here is the bitter truth on serving size of some food.. 

The whole idea of this post is NOT to take away food from all of you..we all eat more than 1 servings of ice cream or pasta but I just want to make everyone aware that we are in a society where everything from food to our waist line is SUPER SIZED!!! Since  food companies will continue to offer large quantities of cheaper food...All we can do is downsize our servings-See Less Eat Less..