6 Healthy Eating Myths

POPULAR DIET 
MYTHS EXPOSED

Diet myths abound. There are so many rules about what to eat and what not to eat that it can be hard to know what’s true and what isn’t. With the holidays around the corner (with their abundance of sweets and treats) we thought it was the perfect time to set the record straight when it comes to what to eat – and what to avoid.

Diet myth: Alcohol is completely off-limits

If you think you have to forgo all of the holiday cheer this season just because you’re watching your waistline, think again. "The liver is a very powerful organ that has the ability to process and remove up to two glasses of beer or wine, or one cocktail, per day," Mittler explains.  "An occasional drink with your meal is completely acceptable, but keep your servings in check." Four ounces of wine or 1.5 ounces of vodka equals one serving. Alcohol is broken down in your body similarly to sugar and fat so if you are going to have a drink, limit the carbohydrate content of your meal to adjust for the drink, the dietitian tells us. "In other words, skip the bread at the table if you opt for a glass of wine."

Diet myth: If I exercise, I can eat anything I want

Make a note: When you exercise, keep in mind that it’s the combination of cardio and resistance training that will give you the best results, Mittler says.  Cardio, like running or cycling, burns stored fat, while the resistance training, such as weights or crunches, allows you to build muscle mass and raise your metabolism.

Just because you went for a jog doesn’t mean you can eat extra pumpkin pie. Exercise is a must – it helps improve your mood, keeps you healthy and gives you the energy you need to take on the day. But it isn’t an excuse to eat everything on the holiday table (with second helpings). "Exercise alone doesn’t lead to weight loss," Mittler says. She explains that weight loss is achieved and maintained through a healthy calorie deficit, meaning you have to burn more calories than you eat in order to shed pounds. It’s fine to indulge a little over Christmas but make sure in between bigger meals you’re choosing lean proteins and lots of vegetables.

Diet myth: Carbs are the enemy

You can have your carbs – and eat them too. Pasta, potatoes and breads don’t make you fat; it’s the portions that they come in that can affect your weight.  We know your mother-in-law makes mouthwatering mashed potatoes – and you can enjoy them, just don’t overdo it. A great rule of thumb is to think of a portion of carbohydrates as a "loose fist," Mittler advises. This will give you a better perspective on the amount to take on your plate. "The moral of the story is, when choosing to carbohydrates, try to opt for whole grain or whole wheat varieties," she says. "These complex carbohydrates are higher in fiber, take longer to digest and keep you more satisfied." 

Diet myth: Nuts should be avoided

Have you been saying no to nuts? You may want to rethink your decision. "Nuts are a healthy option, as they contain monounsaturated fats, can help reduce LDL cholesterol levels and are loaded with fiber, protein, vitamin E, folic acid, magnesium, copper and antioxidants," Mittler says. "Proteins such as nuts keep blood sugars even, so that you become satisfied and decrease your hunger." It is important, however, to watch your portions carefully, since nuts are high in calories and fat. But in the right amount they are a great addition to any diet.

Diet myth: You need to cut calories severely

Going on a crazy, ultra-low-calorie diet might seem tempting when you’re worried about fitting into your New Year ’s Eve dress but resist the urge to drop weight too quickly. "Before you buy enough celery sticks to last a year remember that your body needs a certain amount of calories and nutrients per day to function properly," Mittler says. A balanced diet combined with regular physical activity is your best bet. "The best way to lose weight and keep it off is to eat a proper diet that is loaded with healthy, green veggies and lean protein."

Diet myth: Red meat is bad for your health

Quick tip: If you decide to have some red meat for dinner, load up on foods that have high levels of vitamin C, Mittler says. This will allow you to absorb more iron, making it even more nutritious.

As long as the red meat is lean and eaten in proper servings (3 to 4 ounces), you can stop feeling guilty, says Mittler. In fact, she explains that red meat is loaded with healthy nutrients like protein, iron and zinc. "Just stick with the lean, lower-in-fat cuts like tenderloin, beef round, sirloin top, flank steak and extra-lean ground beef. "

SLIMMING WITH THE STARS

Many of our favorite female Hollywood stars have something in common: they are paid well to be perpetually slim and trim. While some celebrities go to dramatic and often unhealthy lengths to maintain those million-dollar figures, most A-list stars maintain their sizes the old fashioned way - through nutritious foods and regular exercise. Here are five of our favorite celebrity diet secrets that really work! 1. EXERCISE IS ABOUT QUALITY. Taking a long, leisurely stroll around the neighborhood every night is nice, but it is not going to knock 10 or 20 pounds off your frame. You have to raise your heart rate for 20 to 30 minutes each day to shed the fat! A trainer at your local gym can calculate your target heart rate for you, usually at no charge. Celebs favor running, Pilates and yoga to stay trim and toned. Bonus tip: exercising in the morning keeps your metabolism raised for the rest of the day, meaning your body can burn more calories with no more effort than if you had waited until later for your workout. 2. REACH FOR NUTRIENT-RICH FRUITS AND VEGGIES. These major components of the food pyramid offer necessary vitamins and minerals in fewer calories than other foods. To get the most bang for your calorie "buck," swap empty-calorie items and reach for foods and beverages that are rich in beneficial nutrients. A study from the University of Florida shows that pink grapefruit juice provides more nutrients per calorie than many other commonly consumed 100 percent fruit juices, including apple, grape, pineapple and prune. So, think "pink" when you drink! 3. LOAD UP ON FIBER. Fiber-rich foods, including fruits and vegetables, help to move things through your digestive system and can help make you feel full longer. Many stars favor asparagus, which may have natural diuretic effects, before red carpet events. Fruits and vegetables should be eaten as close to their natural state as possible: raw or lightly steamed, with no sauce. 4. BAN WHITES. While ridding your diet of all carbohydrates is extreme, you should favor whole grains such as whole wheat flour, brown rice and oatmeal over "white" or refined carbs such as white flour, white rice, white potatoes and refined cereals. Whole grains are better for your body, and the fiber will help keep you feeling fuller, longer. 5. PRACTICE PORTION CONTROL. Most of us eat portions that are far beyond what a serving should be. Many stars go so far as to measure each portion as a means of controlling their calorie intake. A proper serving of meat is the size of a deck of cards; fruit and vegetables, the size of your fist; steamed brown rice, the size of a cupcake wrapper; and pasta, the size of a scoop of ice cream. Stars are aware that portion control translates to fewer calories, and fewer calories mean a slimmer look on the red carpet!

6 Fat-Fighting Foods

 Yes, fat keeps us warm, protected, and alive. But too much of a good thing can be, well, bad. If you're trying to pare down your pot belly, nibble on these:

 Berries

You probably know that fiber is the magic bullet of weight loss. It keeps you satisfied throughout the day — and away from the fridge. But you may not know that berries are an excellent roughage source. Raspberries are the fiber queens with 8 grams per cup. Blackberries come in a close second with 7.4 grams, and blueberries have 3.5 grams. 

 Turkey

This clucker has the fewest calories per ounce of any animal protein. Like dairy, it contains the amino acid leucine, which may play a role in preserving muscle mass during weight loss, keeping metabolism running at full speed. Protein is also more satiating than fat or carbs — so you're less likely to overeat.

 

Enova Oil

Enova — made from soy and canola oils — is made of diglycerides, a type of fat that's metabolized differently from triglycerides (found in other oils — even olive) and so not stored as fat as easily. In a study in the American Journal of Clinical Nutrition, dieters who used Enova lost more weight than those who used other oils. 

Peanuts

Ironically, this elephant favorite fights weight gain, slows rises in blood sugar, and curbs hunger. One study from Purdue University found that individuals who added 500 calories of peanuts to their diets for 3 weeks experienced almost no change in body weight and a 24 percent drop in triglycerides -- blood fats associated with heart disease. Researcher Rick Mattes, Ph.D., says peanuts' satiating power helps people eat less overall. 

Low-Fat Yogurt

Plain, low-fat yogurt is one of the best sources of calcium -- a mineral that may fight fat. According to Michael B. Zemel, Ph.D., director of the Nutrition Institute at the of Tennessee, not getting enough calcium triggers the release of calcitriol, a hormone that causes us to store fat, whereas meeting our daily calcium needs helps us burn fat more efficiently. Like turkey, yogurt and other dairy foods are leading sources of leucine, which also helps fight fat. 

Breakfast Cereal

By boosting fiber and providing fewer calories from fat than other popular breakfasts (bacon and eggs, anyone?), ready-to-eat cereal can help you fill up -- and slim down. Study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods. To get the most bang for your breakfast buck, choose fiber-rich (aim for 5 grams per serving), low-fat cereals like Kashi Heart to Heart.

Holiday Survival

Appetizer All-Stars
These cocktail-party standbys are easy on the waistline, heavy on the health benefits.
 Red Peppers 
Working as a vitamin booster, red peppers are low in calories but packed with essential nutrients and water.
 Shrimp
Lean protein in shrimp helps turn off your body's hunger mechanism.
 Broccoli
Broccoli works as a portion controller, bursting with fiber broccoli helps fill you up so you eat less.
 Mozzarella
The fat in mozzarella slows the absorption of alcohol in the bloodstream causing it to work as a booze buster.
 Grapes
Watery foods help stave off hydration.  Red grapes are also loaded with antioxidants.


Watch the clock: If you're the host, do your guests a favor and bring out dinner around 7.  If you're a guest, be mindful of the 20-minute phenomenon.  People are more likely to overeat during the first 20 minutes after they arrive, out of nervousness.  So settle in before taking a bite- you'll eat less and enjoy it more.
Plate wisely: Enjoy a few forkfuls of your grandmother's noodle kugel and a few bites of your aunt's sweet-potato casserole.  Just don't plan on polishing off a full plate of either.  Approach holiday buffets with the idea of sampling everything.  And be a picky eater.  If you're nibbling that pasta salad just for the marinated artichokes, leave the fusilli, olives, and extra calories behind.
Save the best for last: The dessert table is the bete noire of holiday food situations.  Time tested advice?  Be the last person up there.  Not only will it give you time to think about which sweet treat you're really craving, but the picked-over spread will be less appetizing (and you'll be less likely to overdo it).


At the Party: Be Selective
The food will be plentiful; the drinks will be flowin'.  But with a little preparation, there's a way to enjoy the night without totally blowing your stay-fit diet.
Pre-Party with Food: Have a protein-rich mini meal beforehand, like a grilled chicken salad or some sashimi.  Clear soups are ideal.  They're satisfying and fill your stomach in a way that little bites won't.
Be an hors d'oeuvres snob:  Most appetizers (cubes of yellow cheese, pigs in a blanket) are like reruns of A Christmas Story: You've seen them before, and you'll see them again.  So fill up on safe bets, like crudites or shrimp cocktail, and hold out for truly special treats, such as caviar blini or foie gras sliders.  Go for the worthwhile indulgence, not the cheap waste of calories.
Dress Sexy:  Choose close-cut pieces, not sacklike ones.  A body-conscious dress will make you think twice about reaching for seconds.  Even the right bag helps.  A clutch will busy your hands and keep from dive-bombing passed appetizers.






Happy Hoildays!

2012 is just around the corner!!

It's about that time of year that we all start thinking about our New Year's resolutions.  How many of us have actually followed through our resolutions all year, rather than the first couple months?  What if each month was different?  Why not try these healthy habits; each is new and different every month!  

January: Eat More Fruits and Vegetables—Add 3 more servings of fruits and vegetables to your diet each day. 

Feb: Get Moving—Increase the amount of aerobic exercise you do. 

March: Get Cooking—Cook at least 3 meals more per week than you are now, even if that means cooking breakfast or lunch (for freezing, maybe).

April: Go For More Grains—Add 3 servings of whole grains per day.

May: Eat Breakfast Daily—Eat a healthy breakfast every day. 

June: Get Stronger—Add strength training to your fitness regimen: at least 2 sessions per week.

July: Focus on Healthy Fats—Swap unhealthy fats for healthy fats in your diet.

August: Go Vegetarian at Least 1 Day a Week—Expand the number of all-vegetable dishes that you eat by making 1 dinner or main-meal-of-the-day vegetarian.

September: Eat More Fish—Cook fish or seafood for dinner 2 times a week.

October: Ease Up on Salt—Cut back on salt/sodium and increase your sodium awareness.

November: Be Portion Aware—Cut your portion size of less-healthy or higher-calorie foods at least once per meal.

December: Eat Mindfully, Be Thankful—Learn two ways—in this busy season and throughout the year—to find joy in food and to share that joy with others.

The New Superfruits

It's not just all about apples and oranges anymore, check out these superfruits and their
health benefits.  




ACAI


A dark purple Brazilian berry rich in essential fatty acids and fiber, the fruit also boasts powerful antioxidants such as anthocyanins and flavonoids, which protect your cells from damage and may reduce the risk of heart disease and cancer. 
 ACEROLA

This sweet fruit is apple-like in flavor and rich in vitamin C.  It contains as much immunity-boosting vitamin A as a similar-size serving of carrots.

BLOOD ORANGE

The deep color of this sweet, tart orange comes from anthocyanin, an antioxidant that's been shown to help fight cancer, inflammation and diabetes.

 CHERIMOYA

Mark Twain once characterized this complex tropical fruit as "deliciousness itself."  It can be sliced or scooped like an avocado and has similar velvety texture.  One fruit provides 7 grams of protein and 15 percent of your daily value of iron.

 GOJI BERRY

Most commonly found in dried form, this Asian fruit has been used in traditional medicine for years to enhance health and longevity.  It packs a massive nutritional punch, including beta carotene, vitamin C, iron, protein, trace minerals and B vitamins.

 GUAVA

According to USDA researchers, this fruit may be the highest of them all in antioxidants.  One cup delivers 8,500 micrograms of cancer-fighting lycopene and serves up as many of the free radical fighters as one serving of broccoli.

  PAPAYA

Rich in immunity-building vitamin A and papain, an enzyme that aids digestion, papaya is a delicious addition to salads and stir-fries.

 PASSION FRUIT

This egg-shaped, intensely sweet tropical fruit is rich in cancer-fighting carotenoids and polyphenols.  It also delivers an appetite-satisfying 12 grams of fiber per fruit.

 POMEGRANATE

The tangy seeds of this fruit are rich in polyphenols, plant chemicals that fight inflammation and may fend off cancer and heart disease.

UGLIFRUIT

The lumpy, bumpy exterior of this milder-tasting cousin of the grapefruit gives this food its name.  It's rich in vitamin C and A as well as potassium, and is low in calories.

 PRICKLY PEAR

The pulp of this cactus fruit is mild and sweet, rich in potassium, and delivers 10 percent of your daily calcium requirement in one cup.

 STAR FRUIT

Each fruit contains 4 grams of fiber and fewer than 40 calories, and is rich in potassium and vitamin C.

Keeping the fat off during the Holidays...

We all love the holidays; filled with family, friends, laughing, and delicious meals.   However we all worry about the extra added pounds that comes along with the holidays.  Of course we come to Xtend to exercise regularly to keep ourselves active and healthy; but here are a couple tips you could also be doing to help keep off those little extras. 

1. Drink two glasses of water thirty minutes before you eat a meal. Not only will this help you feel fuller before you start to eat but drinking water before a meal also increases the production of stomach acid which will help you digest your food better.

2. Use spice more frequently with food. Spicy foods such as cayenne, peppers, cumin,
pepper, etc can slow the rate of sugar entering the bloodstream and increase the amount of calories burned in response to a meal.

3. Increase your fiber intake during the holidays. Use PaleoFiber because it is excellent
in lowering both blood sugar and insulin levels which are going to rise up due to eating heavier, more carbohydrate laden holiday meals.

4. Eat vinegar before each meal. Vinegar helps to decrease blood sugar and insulin
responses to a very starchy meal. When you eat vinegar before a meal your blood sugar and insulin levels don’t rise up as much. The simplest way to do this is to take about a shots worth of vinegar right before you eat or add that amount onto your salad.

5. Drink fresh squeezed lemon juice before a meal. This has much the same properties as does vinegar for lowering your blood sugar and insulin response to a high starch meal. You can drink a third of a cup of fresh squeezed lemon juice directly or put this amount onto your salad.

6. If you are going to eat deserts during this season, choose ones that contain berries or cinnamon. Cinnamon helps to regulate blood sugar and insulin levels and berries are very low on the glycemic index scale and help to stimulate fat loss and slow weight gain from a high fat meal.

7. Make sure to drink green tea when consuming high fat meals. Green tea has been
demonstrated to decrease the absorption of fat and to increase fat loss by stimulating fat burning genes. If you are caffeine sensitive of course be careful here, but other than that there is really no downside to drinking green tea often.

8. Remember to eat slowly. As mouthwatering as those holiday foods are, if you take the time to chew each mouthful twenty to thirty times you will significantly decrease the amount of food you eat. Eating this slowly gives your body a chance to become more satisfied, resulting in less desire to overeat or stuff ourselves.

9. While eating a meal and when you burp for the first time, it’s time to stop eating.
Burping is the body’s natural way of telling us that it is full or close to it and going any further will just result in us reaching the “stuffed” zone.

10. Exercise one hour before eating a big meal. This way when you do consume a high fat/carbohydrate laden meal, some of those calories consumed will go into building muscle instead of storing as fat.

Happy Holidays!

Nature's Cleanser

Get lean--and stay energized--by bulking up on fiber-rich foods

Adding more fiber to your diet is an easy way to stay lean, especially during the winter months when calories consumed can outnumber calories burned while exercising, says Amy Jamieson-Petonic, RD, director of wellness coaching at the Cleveland Clinic and a spokesperson for the American Dietetic Association.

Fiber swells in the stomach and intestinal tract, which helps you feel fuller longer, so you eat less. Tufts University researchers found that adding 14 grams of fiber a day to their diets helped people eat about 10 percent fewer calories and lose five pounds over four months. And a 2008 study at Penn State University found that people who put more broccoli and less roast beef and rice on their dinner plate consumed up to 86 fewer calories—but felt just as full. "The increased fiber and water content curbs people's hunger," says Jennifer Meengs, RD, one of the study's authors.

Fiber is the indigestible part of plants: It travels through the digestive system intact and flushes out the plumbing "like nature's scrub brush," says Jamieson-Petonic. But beyond keeping you regular, fiber-rich fruits and vegetables often contain vitamins and minerals that we need for energy and recovery. By targeting fiber, you're indirectly upping your nutrient density, Jamieson-Petonic says. "Plus, research indicates that a high-fiber diet reduces your risk for cardiovascular disease, cancer and diabetes," she says.

But don't overdo it. Experts recommend 25 to 38 grams of fiber per day—any more and you'll likely experience excessive gas and undesirably urgent movements. To avoid such discomforts, Jamieson-Petonic recommends we gradually increase our fiber intake while also increasing water consumption. "Fiber draws water from the intestinal lining, so you'll need additional fluids to help move things along," she says.

A Question of Timing 
Fiber's filling properties are great—except when you're sprinting. That's when you want ready fuel, not bulk that cuts down on how fast you can tap into food's energy. "Fiber slows digestion and the release of sugar into the system," says Coni Francis, RD, senior manager for scientific and government affairs at GTC Nutrition. That's why high-fiber foods tend to score low on the glycemic index (GI).

So low-GI foods that are high in fiber (like beans, apples and whole grains) aren't a smart fuel choice during your exercise routine. It's also best to limit fiber right afterward, when recovering muscles require the immediate replenishment of high-GI foods. Instead, eat fiber-rich carbohydrates (such as rolled oats or brown rice) before your workout: They'll provide sustained energy and keep you from bonking. "Fiber spares your glycogen stores for as long as possible to help you get through your exercise," says Jamieson-Petonic. And enjoy fiber-rich fruits and vegetables as snacks and additions to regular meals.

Recovering with Fruit

BLUEBERRIES

Blueberries get their hue from anthocyanidin, a compound that protects against muscle-depleting free radicals and quells inflammation, making them a great post exercise food, says Amy Jamieson-Petonic, RD, director of wellness coaching at Cleveland Clinic. They also contain vitamins C and K and manganese, nutrients that fuel the immune system and improve bone health.

WATERMELON

Watermelon is filled with lycopene, which protects skin from damaging ultraviolet rays, and vitamin A, which increases iron absorption to help deliver engine-stoking oxygen to cranking muscles. And as this picnic staple's name suggests, it's brimming with hydrating H2O yet low in fiber and packed with sugars, making it an ideal choice for easy-to-digest pre-exercise energy.

BLACKBERRIES

Blackberries are high in fiber, making them a good choice for slow, steady fuel: Eat them with oatmeal two hours before a long exercise or snack on them between meals to curb cravings, Jamieson-Petonic says. They're also packed with vitamins C and K, plus manganese.

MANGO

Mango contains papain, a digestive enzyme that helps break down protein, combat acidity, and soothe a touchy postride stomach. And along with a whopping 31 grams of sugar for rocketship energy during exercise, one mango provides a trio of powerful antioxidants: vitamins A,C, and E, good for the immune system, says Jamieson-Petonic.

KIWI

Kiwi provides ample amounts of cramp-curbing potassium, as well as vitamin C to help repair muscles. It has also been linked to cardiovascular health: Researchers say that eating two or three a day can lower certain risk factors of heart disease.