Month: January 2018

The I Love to Eat Diet That Works Everytime

You could drug it with some obesity medication, and try to suppress it, but risk the horrible side effects like insomnia, terrible headaches or even high blood pressure. On the other hand you could really try to overcome the callings of the monster with pure willpower, by just saying no to it and to those high-kilojoules foods it usually wants, but you would probably end up feeling deprived. Then you could also try and cage it by following one of those very cruel artificial eating regiments that they call a diet. Oh, what a horrible word diet is.

The there is the option of doing something very unusual, to some it might even sound strange, lets dot he natural thing that has been proven to work, time after time. By not even trying to defeat this monster, your appetite, lets satisfy it instead. To many of us this would sound absolutely absurd, how in the world can you lose weight and satisfy your appetite at the same time. Well, let me show you how it is possible to feed the monster and stay healthy, fit and even lose weight.

The missing ingredient in weight management is that feeling of fullness at the end of a meal, to feel satisfied and full with fewer calories. What creates that satisfied full feeling is mainly volume, the simple bulk of the food you eat. In other words, if you consume low energy density meals, that are low in kilojoules but has lots of substance, you will readily satisfy your appetite without the weight gain.

Lets take a look at a few examples of such high-volume, low kilojoules, appetite busting foods.

Soup creates that satisfied full feeling in just about every way any food can. There are several reasons for this, first your eyes see the big portion, and then you smell the steamy aroma which generates a lot of sensory stimulation. Then the large volume of the fluid fills your stomach, and with an ingredient rich soup, it takes longer to digest, thus keeping you full and satisfied for longer.

Light versions of soups are recommended, like minestrone, potato leak, corn chowder, mushroom barley and gazpacho soup. Remember to watch out for those cream based soups as they are loaded with fat and kilojoules. Having a soup as a light meal, snack or starter will tame your appetite, keeping you full and satisfied for longer.

Anyone who drinks a glass of Vegetable juice before lunch, will intake an average of 600 kilojoules fewer with mealtime. With this juice salt content and temperature is not a factor. What works in doing this is the low energy density and modest dose of fiber content of the juice, and a bonus is that it tastes good too.

Bran flakes are a terrific source of fiber, and they give you a lot to eat for very few kilojoules, and like all high fiber foods, they tend to take the edge of your appetite monster as well. One of the easiest ways to get your daily fiber is to eat a good healthy breakfast that is high in fiber. A person who has such a breakfast takes in about 400 fewer kilojoules for breakfast and lunch combined.

Having an appetite suppressing fruit protein smoothie for breakfast knocks out hunger because it is nutrient dense, and like al meals that balance protein, fat and carbohydrates, it helps keep your blood sugar levels steady as well. Here is a good option for a healthy delicious fruit protein breakfast smoothie. Take a scoop of protein powder, 6 bananas, a cup of strawberries (frozen or fresh), ¾ cup of water and two teaspoons of almonds. Combine all these in the mixer and enjoy.

Appealing sweet and juicy berries and other fruit may be the ultimate smartest snack of all. Along with the high water content, berries have lots of fiber, as does other fruit and they are really filling with very few kilojoules. Just picture this snack, 10 large jelly beans, 20 tiny fat free pretzel twists, and about 3 cups of fresh strawberries or any other fresh fruit. That is not enough jelly beans or pretzels to make even a dent in your appetite, but the berries or fresh fruit will do just that.

Salsa, the fiery chemical in red chilies, the spicy stuff added to either breakfast or lunch will make you eat less afterwards. These make you cut on hunger between meals, and tend to pare down the number of kilojoules you eat at the next meal. Chilies act as a non pharmacological stimulant, which boosts the activity of the sympathetic nervous system. This makes you feel less hungry and more satisfied and full. Have some omelets with hot sauce, or top baked potatoes with fresh salsa for breakfast, a small meal or just to snack on.

Many OF us, including myself, just cannot stop eating and are not fully satisfied until we’ve had that something sweet. This does not necessarily have to be a bad thing, how lucky for low fat frozen desserts that is one of the best ways to satisfy that sweet tooth without pilling on the extra kilojoules.  Seventy grams of ice cream weighs in at about 460 grams, whereas half a cup of chocolate frozen yogurt would add 480 kilojoules to you dinner.

Mediterranean Diet Plan – Live Longer – Period

Diets come and diets go. Some seem unhealthy, but they promise a much desired huge weight loss over a short time. Others simply promise the world. Meanwhile, the Mediterranean diet has long been suggested in European studies to play a beneficial role in health and longevity. At long last, an American trial has been published which goes a long way towards proving it. The promise: follow this diet, live longer. Period!

The study participants included 214,284 men and 166,012 women in what was known as the National Institutes of Health (NIH)-AARP (formerly known as the American Association of Retired Persons) Diet and Health Study. The study prospectively followed this large group of people and documented all causes of death along the way. During a ten year period, from 1995 to 2005, 27,999 deaths occurred. During the first 5 years of followup, 5985 study participants died of cancer and 3451 of cardiovascular disease. A 9-point score was used to assess conformity with the Mediterranean diet consisting of vegetables, legumes,fruits, nuts, whole grains, fish, healthy mono-unsaturated fat to saturated fat ratio, moderate alcohol intake, and low dairy and meat consumption.

Results were very impressive. In men, the Mediterranean diet was associated with an approximate 20% reduction of death from all causes, cardiovascular disease and cancer. In women, there was a 12% decreased risk of cancer death and 20% less risk of dying overall during the study period. For smokers, the good news is that the reduced risk reduction was equal to that of non-smokers. So, if you must indulge in tobacco, here’s a way to help yourself out anyway.

In the medical and statistical analysis world, this study goes a long way towards proving what other studies have been suggesting for a long time. Eat a healthy Mediterranean diet and live longer. Period.

Steven A. Vasilev MD,MBA,FACOG,FACS is a fellowship trained and board certified gynecologic oncologist, which means he is specially trained and certified to take care of women with gynecologic cancers using a broad spectrum of skills. He has practiced at academic as well as private centers, has been on the faculty of three universities and continues to be involved in research and education.