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Snacking – Making It Work For Your Diet Plan

Friday, April 14, 2017

Snacking. What can be said about such a saboteur of diets worldwide? Lots of diets have gone by the wayside (maybe even yours) this year due to snacking and temptation… Here is a respite… well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.

Your stomach is growling, but lunch is hours away. You could grab a snack, but you think it’s best to grit your teeth and wait for lunch. Not so, if weight loss is your goal.

In fact, well-planned weight-loss diets allow for healthy snacks to help manage hunger and reduce bingeing at mealtime. The key is to eat healthy snacks that satisfy your hunger and keep the calorie count low.

Healthy Snacking

The best snacks are those that fill you up quickly, make you feel full until mealtime and add relatively few calories to your daily total. Fruits and vegetables meet these ideal snack requirements for several reasons:

  • Few calories. Most fruits and vegetables are low in calories. Even when you eat a portion that satisfies your hunger, the calorie count is low.
  • Lots of water. Most fruits and vegetables contain a lot of water, which helps fill you up.
  • Lots of fiber. Fiber is the part of plants that you can’t absorb and that passes through your digestive system slowly. Fiber fills you up and helps you feel full longer.
  • Lots of nutrients. Fruits and vegetables provide healthy vitamins, minerals and other beneficial plant chemicals (phytochemicals).
  • Little fat. Most high-fat foods are high in calories, but usually low in water content and fiber. In order to feel full of high-fat foods, you need to consume lots of calories. Most fruits and vegetables have very little fat.

 

100-calorie goal

A good goal for a between-meal snack is something with fewer than 100 calories. Generous portions of fruits or vegetables can easily help fill you up while staying below that calorie count. All of the following servings have fewer than 100 calories:

  • Medium apple: 95 calories
  • Small banana: 90 calories
  • Two kiwis: 84 calories
  • 20 medium baby carrots: 70 calories
  • 20 grapes: 68 calories
  • Medium orange: 65 calories
  • 20 cherry tomatoes: 61 calories
  • Medium peach: 58 calories
  • Medium red pepper: 37 calories
  • 20 pea pods: 28 calories

 

For comparison, one reduced-fat cheese stick has about 60 calories 100-calorie but it also has 4.5 grams of fat. While the protein and fat may help curb your appetite, a single cheese stick may not be as satisfying as, say, 20 baby carrots, which add up to nearly 10 times the weight of the cheese stick, have 70 calories and less than 1 gram of fat.

Fresh is best, but . . .

While fresh fruits and vegetables are the best choices for between-meal snacks, frozen fruits and vegetables are a suitable alternative. And canned fruit packed in its own juices or water — not in syrup — is a reasonable choice even though the processing does somewhat lower the nutrient value.

Other snack options

Other snacks that are healthy and low in calories include the following:

  • Popcorn. Two cups of air-popped popcorn have 62 calories and is a good source of nutrients, such as magnesium and potassium.
  • Whole-grain crispbreads. Toasted whole-grain bread crackers, such as rye Melba toast, are good sources of fiber and complex carbohydrates. Five pieces of Melba toast have about 97 calories.
  • Hummus. Hummus is made primarily from chickpeas, a small amount of ground sesame seeds and olive oil. It’s a reliable source of protein. Although it contains fats, they are mostly healthy polyunsaturated and monounsaturated fats. Two tablespoons of hummus — a good dip for a low-calorie vegetable snack — has 50 calories and 2.8 grams of fat.
  • Nuts. While nuts may have a bad reputation, research studies have shown that they don’t generally contribute to increased calorie intake or weight gain when eaten in moderation, in part because you feel satisfied after eating them. Nuts also have been associated with a decreased risk of heart disease and overall mortality. Thirteen almonds provide a 100-calorie snack with 7.8 grams of healthy fats.

 

Making snack time work for you

  • Healthy snacking requires planning. Here are some tips to snack sensibly:
  • Keep your house stocked with fresh fruits and vegetables. Buy a variety so that you don’t get bored with your selection.
  • Keep a supply of frozen or canned fruits at home and work for backup.
  • Don’t keep conventional snacks, such as candy or chips, in the house.
  • Have a small number of mixed nuts when hungry, which will go a long way toward decreasing hunger sensations.
  • Experiment with herbs or spices to make fruits and vegetables more interesting.
  • Prepare snacks in the evening for the next day. For example, before bedtime slice up a red pepper, wash an apple or count out a snack-size serving of grapes. Put the snack in a container so that it’s ready to go in the morning.
  • Planning by having healthy choices on hand can help make your weight-loss or weight-maintenance plan a success.

In closing, “bodies are made in the kitchen”. You must make that commitment to being great…. dieting, exercise, whatever it is you are looking to do. Never forget the basics. THE BASICS ALWAYS WIN!!!


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Diet Doc’s Medical Weight Loss Team Reviews the Apple Cider Vinegar Diet

LAS VEGAS, NV–(Marketwired – April 14, 2017) – Within recent years, apple cider vinegar has gained notoriety for its wide-range of health and purported weight loss benefits. Such claims have traditionally originated from those within the natural-health industry, as well as individual consumers. Most natural or alternative foods or products lack scientific or research-based evidence for such claims, since the FDA does not regulate them. However, given the heightened attention that apple cider vinegar has been receiving, studies to prove or disprove its efficacy have increased.

So, does apple cider vinegar really stimulate weight loss as many users have claimed? Studies are now showing that this may indeed be true. A study conducted by the Journal of Functional Foods found that people who regularly drink apple cider vinegar have lower blood glucose levels on average. Controlled blood sugar levels have positive effects on weight loss and weight maintenance. Also, it has been reported that the acetic acid found in apple cider vinegar may interfere with the digestion of starches, resulting in them not being broken down in the same way. This interference may have an impact on weight loss. Regular vinegar consumption has also been linked to lower BMI’s, reduced weight circumferences and lower body weight in general.

Diet Doc recommends that if you’re using apple cider vinegar to lose weight, that you do so wisely. Highly-acidic diets can result in tooth decay, calcium depletion and can aggravate conditions such as GERD and acid reflux. The best way to lose weight, while minimizing health risks is to seek professional dietary guidance who can determine the best course of action for your unique needs. Diet Doc’s one-on-one consultations allow all clients to speak with certified nutritionists who will create affordable, customized diet plans for quick, no-risk weight loss.

New Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patient’s health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patient’s age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.linkedin.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Why Are People Are Taking Pills That Turn Into Balloons In Their Stomachs?

We live in a world where “diet” has become a dirty word. And of course, it is—you think diet and visions of deprivation, food that tastes like sandpaper, and utter misery dance in your head. But the times are a-changin’ because the anti-diet is on the rise, and according to a 2015 survey, sales of diets and diet products are on the decline. And diet pills, once considered the magic cure for those last stubborn 10 pounds, are down by 20 percent. Yet, weight-loss surgeries such as gastric bypass, banding, or sleeves are more popular than ever. And studies suggest that most bariatric surgery patients are successfully maintaining their weight loss—while those on a more traditional diet plan gain the weight back within three years. But, if you’re (understandably) apprehensive of surgery, there’s a new product on the market which may have the benefits of bariatric surgery—but in pill form.

The Obalon Balloon System is the first and only swallowable, FDA-approved balloon system for weight loss. Typically (and under doctor supervision) you swallow three pills over a three-month period. The pill transforms into a balloon that takes up space in your stomach, causing you to eat less because you already feel “full.” Proponents say that you’ll feel just as satiated as you would after a huge meal because you’re tricking your brain. If this sounds too good to be true, know that this is by no means a quick fix. You should not consider this option unless you are mildly to moderately obese with a body mass index between 30 and 40. (Remember, though, that BMI isn’t everything.) This isn’t for someone who just wants to eat less. (Face it, everyone has had a binge-eating Netflix situation they’ve regretted later.) According to Jonathan Cohen, M.D., clinical professor of medicine at NYU, and creator of the Kips Bay Integrative Weight Management Program, the ideal candidate is “a person who is not quite a candidate for bariatric surgery or really does not want to undergo a surgical procedure.” And he emphasizes that anyone who wants to use the pill to lose weight must truly be committed to making major diet and lifestyle changes. Once you’ve swallowed the pill, that’s when the hard work begins.

So, what exactly happens if you decide to take these balloon pills? For starters, you’re looking at a six-month commitment and treatment plan. You swallow the capsule in your doctor’s office and then the doctor inflates it (not exactly the “magic bean” idea you had!)—you’re awake and can go back to work and normal life activities immediately. Your doctor will have you swallow a second balloon capsule one month later and a third two months after that. All balloons are removed six months after the first capsule is swallowed—but beware, removal requires a minor endoscopic procedure, in which narrow tube-like instrument is passed through the mouth into the esophagus and stomach to retrieve the balloons. You’ll be lightly sedated.

For those who have tried Obalon, the results have been pretty positive—the average weight loss (when used with a diet and exercise program) is between 15 and 50 pounds. And on average, 89.5 percent of the total weight lost was maintained after one year.

However, it’s not a commitment that should be taken lightly, as the system isn’t currently covered by insurance and could set you back as much as $9,000. If you decide to have it, you should think of it as an investment in your long-term health and well-being. “It needs to be done with great motivation on the part of the patient, their support system, and their care providers,” says Dr. Cohen.

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Diet Doc’s Medical Weight Loss Team Reviews the Apple Cider …

LAS VEGAS, NV–(Marketwired – April 14, 2017) – Within recent years, apple cider vinegar has gained notoriety for its wide-range of health and purported weight loss benefits. Such claims have traditionally originated from those within the natural-health industry, as well as individual consumers. Most natural or alternative foods or products lack scientific or research-based evidence for such claims, since the FDA does not regulate them. However, given the heightened attention that apple cider vinegar has been receiving, studies to prove or disprove its efficacy have increased.

So, does apple cider vinegar really stimulate weight loss as many users have claimed? Studies are now showing that this may indeed be true. A study conducted by the Journal of Functional Foods found that people who regularly drink apple cider vinegar have lower blood glucose levels on average. Controlled blood sugar levels have positive effects on weight loss and weight maintenance. Also, it has been reported that the acetic acid found in apple cider vinegar may interfere with the digestion of starches, resulting in them not being broken down in the same way. This interference may have an impact on weight loss. Regular vinegar consumption has also been linked to lower BMI’s, reduced weight circumferences and lower body weight in general.

Diet Doc recommends that if you’re using apple cider vinegar to lose weight, that you do so wisely. Highly-acidic diets can result in tooth decay, calcium depletion and can aggravate conditions such as GERD and acid reflux. The best way to lose weight, while minimizing health risks is to seek professional dietary guidance who can determine the best course of action for your unique needs. Diet Doc’s one-on-one consultations allow all clients to speak with certified nutritionists who will create affordable, customized diet plans for quick, no-risk weight loss.

New Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patient’s health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patient’s age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.linkedin.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

How to avoid diet-induced dental damage

So what are the health trends, “harmless” habits and diets causing damage, and what can you do to avoid it?

:: Hot water and lemon

Starting the day with a hot water and fresh lemon – a traditional detox method – is seeing a popularity resurgence right now, with fans boasting flatter stomachs and glowing complexions as a result. But Shona Wilkinson, nutritionist at SuperfoodUK.com, warns: “Watch out for the advice on drinking warm lemon juice in the mornings. Lemon juice can cause problems with the enamel on teeth. It is great to have warm water with lemon – but,” she suggests, “drink it through a straw to help prevent tooth damage.”

:: Munching ice

Zero calories for a satisfying crunch – but munching ice cubes isn’t as harmless as it seems. “Some people add ice to their drinks to increase their hydration levels. This is great and anything which increases water intake is good, but don’t crunch or bite on the ice. This is a common habit, but can leave your teeth vulnerable to damage,” says Wilkinson. “Let the ice melt and sip your drink to help increase your hydration levels.”

:: Sirtfood stains

One of the more recent celeb-backed trends, the Sirtfood Diet focuses on ingredients rich in ‘sirtuin activators’, said to keep cells healthy when under stress and aid in metabolic function – and coffee and red wine are on the menu. “Drinks such as coffee and red wine are some of the worst culprits for teeth staining,” notes Dr Sameer Patel, clinical director at specialist dental and orthodontic practice, elleven. “This staining’s amplified when consumed on a regular basis, as tannin compounds build up and cause teeth to turn yellowish. To avoid the problem, rinse the mouth with water after consumption, to wash away tannins.”

:: Green tea

Packed full of health-boosting antioxidants, calorie and fat-free, it’s little wonder green tea has become so popular. But, while not as bad as coffee, it can cause staining. “Make sure you don’t swish the tea around your mouth – just drink it straight down,” advises Wilkinson.

:: Fruit smoothies and juices

It’s nonsense to demonise fruit – a vital source of nutrients and fibre – but the surge in popularity of juicing and smoothies, in regimes promising speedy weight-loss and detoxing, has impacted the nation’s dental health, leading to a rise in enamel erosion, sensitivity and decay. “Natural sugars can erode tooth enamel and lead to decay,” says Dr Patel. “Fruit’s natural sugar, fructose, is a common cause of cavities as the bacteria in the mouth feed on it, so using a straw and keeping your mouth refreshed with regular glasses of water after consumption, is key.” Wilkinson adds: “If you do have a fruit juice, drink it through a straw to help prevent this damage. Even better – swap to a vegetable smoothie.” This often applies to sports drinks, too.

:: Bad gums

Consuming too much natural sugar can also be a factor in poor gum health. “Diets which promote a high sugar intake can cause insulin levels to peak and then plummet which, over time, alters the structure of collagen in the body and in the long-term can affect your gums, as it’s collagen fibres that hold your teeth in place,” says Dr Patel. “To limit damage, drink juices through a straw and try to wait at least 30 minutes before brushing your teeth [after eating/drinking]. It’s also important to ensure you’re brushing teeth up to the gum line, to remove trapped food and bacteria.”

:: Bad breath

Drastically cutting calories, as well as following a high-protein/low-carb diet, can both cause bad breath – due to chemicals, called keytones, being released when you force your body into the fat-burning state of ketosis (remember when Atkins first got popular and everyone was talking about this?). Good oral hygiene helps keep bad breath at bay, but if it’s down to your diet, Dr Patel advises: “Ketosis is brought on entirely by your diet and, unfortunately, no amount of flossing and brushing will combat the smell, so think twice before cutting out carbs completely and stick to healthy ones, such as wholemeal pasta and wholemeal bread to keep bad breath at bay.”

:: Nutritional shortfalls

It’s not just a case of what you do eat, but what you don’t eat – and falling into the trap of constant dieting, calorie-cutting and eliminating food groups can lead to nutritional deficiencies, including vitamins, iron and calcium, which are all-important for maintaining healthy teeth and gums. A balanced diet, and two litres of water a day, is the best bet, along with good quality supplements if your diet is lacking. If you do want to lose weight, slow and steady wins the race.

HEALTH MATTERS: Busting Diabetes Myths

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