Summary for HealthiNation’s Tip: Grazing

Hosted by: Dr. Nancy Snyderman

Most people are eating way too much at every meal. And when you eat a big meal, your body can’t use those calories. But if you eat a small meal, your body will use most of those calories, leaving little to become fat. And that’s the whole idea behind something called grazing, which means you’ll be eating smaller meals, but more often, maybe even five or six times a day. You won’t feel starved when you hear the dinner bell and you won’t have the urge to over eat. It will keep your energy up and your waistline pared down.

Author: Mr. Brendan Anderer
Host Reviewer: Dr. Nancy Snyderman
Last Review Date: January 12, 2011
Reviewed by: Dr. Preeti Parikh

Source:

1. Art of Grazing. Alexandria, VA.: American Diabetes Association, 2008. (Accessed 10/22/2009 at http://forecast.diabetes.org/magazine/food-thought/art-grazing.)

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Summary for HealthiNation’s Tip: Late Night Eating

Hosted by: Dr. Nancy Snyderman

When it comes to keeping your weight in check, it’s not about when you eat, but what you eat. Weight loss is really quite simple – it’s calories in versus calories out. So, a small late night snack maybe OK, but what really matters is that you burn more calories than you eat.

Author: Mr. Brendan Anderer
Host Reviewer: Dr. Nancy Snyderman
Last Review Date: January 12, 2011
Reviewed by: Dr. Preeti Parikh

Source:

1. Scientists Dispel Late-Night Eating/Weight Gain. Portland, OR.: Oregon Health & Science University, 2006. (Accessed 10/22/2009 at http://www.sciencedaily.com/releases/2006/02/060202080832.htm.)

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Summary for HealthiNation’s Tip: Yo-Yo Dieting

Hosted by: Dr. Nancy Snyderman

A lot of us have been yo-yo dieters, constantly gaining and then losing weight. And even though it’s been a source of debate for a long time, there are still differing opinions on what it does to the body. The danger of this type of dieting is that every time you gain weight, your heart has to pump harder and your lungs have to breathe faster. Your liver has to handle the extra fat that gets stored there and your skin has to stretch each and every time. Every time your weight fluctuates, it creates doubt about yourself and can really affect your self-esteem. So give yourself a three to five pound range and work to stay within it.

Author: Mr. Brendan Anderer
Host Reviewer: Dr. Nancy Snyderman
Last Review Date: January 12, 2011
Reviewed by: Dr. Preeti Parikh

Source:

1. Weight Cycling…Facts about “Yo-Yo” Dieting. San Clemente, California.: MedicineNet.com, 2003. (Accessed 10/22/2009 at http://www.medicinenet.com/script/main/art.asp?articlekey=21745.)

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Summary for HealthiNation’s Tip: Healthy Snacks

Hosted by: Ms. Sheila Kelly

What do you do about snacking? First off, skip the chips. They’re fried and loaded with fat. If you really can’t put them down, grab a bag of baked chips instead. If you’re looking for a salty fix, pretzels are great. They are basically fat free, but be careful if you’re watching your sodium. Popcorn is quick and easy, but select the kind that is air popped or the microwave versions that are 99 percent fat free. You save tons of calories and that means you can eat more. And you can just forget the kind you get at the movies. That popcorn is loaded with fat calories. When in doubt, grab an apple, orange and pear. They’re packed with vitamins and tons of fiber and that will help you feel full until dinner.

Author: Mr. Brendan Anderer
Host Reviewer: Ms. Sheila Kelly
Last Review Date: January 12, 2011
Reviewed by: Dr. Preeti Parikh

Source:

1. Snacks: How They Fit Into Your Weight Loss Plan. Rochester, MN.: Mayo Clinic, 2008. (Accessed 10/22/2009 at http://www.mayoclinic.com/health/healthy-diet/HQ01396.)

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Summary for HealthiNation’s Tip: Smart Toppings

Hosted by: Ms. Sheila Kelly

Many sweet sauces pack in tons of sugar from high fructose corn syrup, but most grocery stores stock low-sugar or light options. So take a minute to compare labels before buying your next bottle. Salsa and guacamole are great alternatives.

• Salsa can be full of veggies and has as little as five calories per serving.
• Avocados are rich in calories and fat, but it’s the healthy fat that can actually lower cholesterol.

Just watch your portion size. Limit guacamole use to two tbsps. per serving. Now the all-time heavy weight in the condiment world is mayonnaise. It’s high in calories and fat. Mayonnaise-based sauces like salad dressing and tartar sauce are especially dangerous, so for fish try using a low-sodium soy sauce, fruit-based sauce or curry spices to add some flavor. Experiment around and your tired taste buds maybe pleasantly surprised.

Author: Mr. Brendan Anderer
Host Reviewer: Ms. Sheila Kelly
Last Review Date: January 12, 2011
Reviewed by: Dr. Preeti Parikh

Source:

1. Eight Healthy Condiments. Live Like You Are Dying.2007. (Accessed October 10/22/2009 at http://livelikeurdying.com/8condiments.aspx.)

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Summary for HealthiNation’s Tip: Fiber Up

Hosted by: Ms. Sheila Kelly

Fiber is an important part of a healthy diet and most of us don’t get nearly enough. The average American eats only half of the recommended 20-25 grams a day. Fiber can lower your cholesterol, aid in weight control, and help prevent certain diseases. Best of all, it’s easy to incorporate more fiber into your diet if you know which foods pack the most punch.

Raise your daily fiber intake by opting:

• High Fiber Cereal - ones that have at least 7 grams per serving and are low in added sugar
• All varieties of beans are great sources of fiber
• Vegetables and fruits

Author: Mr. Brendan Anderer
Host Reviewer: Ms. Sheila Kelly
Last Review Date: January 12, 2011
Reviewed by: Dr. Preeti Parikh

Source:

1. The Nutrition Source Fiber. Boston, MA.: Harvard School Of Public Health, 2009. (Accessed 10/22/2009 at http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber/index.html.)

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.