Links to Healthy Living
North Broward County Chapter (FL) of The Links, Inc.
The Health and Human Services Facet of the North Broward County Chapter (FL) of The Links, Inc. welcomes you from your long, restful summer break. We want to share with you healthy tips and ideas in our Links to Healthy Living articles. Our monthly articles will contain new and exciting information to better your health. We encourage you to share these tips with family and friends.
It is October, summer has faded into fall and changes are happening. Change is evident as the leaves turn colors, the animals store food, the insects become sluggish and people here in Florida engage in more outdoor activities because the temperature is just right. It is the perfect time to start jogging, playing tennis, volleyball and soccer. It is also time to refocus on your health. This is the time to exercise and get rid of excess weight from summer barbeques, family reunions and vacations.
This month we are sharing articles that help you reduce your stress and provide information on diet myths. Enjoy these healthy tips and stay well.
Be honest with yourself. Losing weight is hard and there is no magic program or pill, and the older you get, the harder it is to achieve the results you want. Experts tell us that real, long-term weight loss is the product of true and lasting lifestyle changes, not just in our diet and exercise habits, but also in how we manage stress, how we sleep, and, believe it or not, in some cases, what company we keep. Read Dr. Mehmet Oz’s five diet myths making you gain weight. Is this you?
Dr. Oz Reveals the Five Diet
Myths Making You Gain Weight
The diet strategies you swear by may be seriously flawed.
By Dr. Mehmet Oz
Could the diet you’re on right now be full of lies and misinformation that are making you pack on the pounds? Many of the things you’ve been taught about dieting may be stopping you from reaching your ideal weight. Dr. Oz reveals the shocking truth about the dieting tips you swear by.
Diet Myth #1: Diet Soda Helps You Lose Weight
Most diet sodas are lower in calories than regular soda because they don’t use regular sugar. The problem here is the artificial sweeteners, which have been tied to weight gain. Why? Research shows that artificial sweeteners stimulate taste receptors that sense sweetness in both the esophagus and stomach. Anticipating energy, the pancreas releases insulin, an important hormone for accumulating body fat. At the same time, chemicals are sent to the brain’s satiety center, which becomes confused as to whether or not the body is actually receiving calories.
As your body gets “tricked” by the sugar substitute, you crave more food and become susceptible to overeating in order to feel satisfied. The result: You feel even hungrier and less full, which can lead to weight gain.
Artificial sweeteners are more than 100 times sweeter than natural table sugar. This is cause for concern since naturally sweet foods, like fruits, won’t seem as sweet to a desensitized pa-late.
Choose a healthier alternative, like a glass of seltzer with le-mon or lime, the next time you reach for refreshment.
Diet Myth #2: The More Calories You Cut, the More Weight You Lose
It may seem counterintuitive, but cutting too many calories from your diet can be bad for your waistline. Because 3,500 calories equals about one pound of fat, you would need to cut 3,500 calories out of your diet each week to lose one pound a week. In order to do this, you’d have to cut 500 calories a day to lose one pound a week.
The problem with severely restricting diets, however, is that they jolt your body into “starvation mode,” preventing your body from burning unwanted fat. This mechanism, which is thought to have evolved as a defense against starvation, helps the body make the most of the calories it gets from food and drink; the body, in order to keep functioning, then looks to get some of its calories from lean muscle. This results in muscle loss. Less muscle means a slower metabolic rate-and in this case, stalled weight loss.
Diet Myth #3: Pasta Makes You Fat
The problem with pasta is not the pasta itself-it’s more about portions. If you eat too much of anything and don’t burn it off, your body will store it as fat. So whether it’s bread or pasta or rice, it’s about the volume and extra calories, not about the carbohydrates themselves. Add to that the heavy sauces and high-calorie cheeses, and no wonder pasta has such a bad rap.
The key here is practicing portion control. Pasta is okay in moderation. Dietitians recommend two or three ounces of uncooked noodles per person.
Diet Myth #4: Eating After 8 p.m. Will Make You Put on Weight
There is some truth to this myth. Dr. Oz recommends not eating after 8 p.m. because studies have shown that you are more likely to overeat and misjudge how many calories you consume when you eat late. Fatigue may be to blame here as it may cause you to eat too much of the wrong foods, causing you to put on weight.
However, it’s not the time of day that makes you gain weight-it’s the extra calories! If you exceed your recommended calorie intake, what you don’t burn will be stored as fat. Always be vigilant of how many calories you consume. A healthy woman should consume between 1,800-2,000 calories a day.
Diet Myth #5: Reduced Fat Foods are Healthier Alternatives
Fat is one of the things that makes food taste good. When fat is removed from foods, a lot of the flavor is removed as well. To make up for this, extras-like sugars, chemicals and thickeners-are often added to enhance the flavor and texture of these foods. These additives can be far worse and sometimes just as fattening as full-fat food. Additionally, “low-fat” and “fat-free” doesn’t mean low-calorie. When looking at nutrition labels, keep your eyes peeled for the sources of these calories and think twice about bringing reduced fat foods into your home. Opt for fresh or whole foods-or buy the full-fat food instead, but consume in moderation.
Emerging Research: Small Plates and Dieting
Dieters have been advised to eat from smaller plates in order to limit the amount they eat. Why? Because smaller plates make regular portions look larger. However, new research published in the Journal of Human Nutrition and Dietetics found that plate size had no impact on the calorie consumption of either normal weight or obese individuals. Dr. Oz still recommends using small plates to help guide you on how much you eat. Used the right way-a small plate is not an excuse to pile on food vertically or go back for seconds.
Links to Healthy Living encourages you to apply what you have read to reach optimal health. We welcome your input of educational, health related articles email Tamashia Buckner at tbuckner@bucknersolutions.com with articles and/or comments.
Disclaimer
Links to Healthy Living is for informational purposes only and is not a substitute for professional medical or health advice, examination, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in Links to Healthy Living. Links to Healthy Living does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned in the newsletter. Reliance on any information provided by Links to Healthy Living is solely at your own risk and North Broward County Chapter Links accepts no liability for the content of this email, or for the consequences of any actions taken on the basis of the information provided.
Published by North Broward County Chapter Links Health and Human Services Facet: Cassann Blake MD, Lynda Browne, Sheri Brown, Tamashia Buckner, Joe Ann Fletcher, Yvonne Jones, Jacqueline Myles, Gloria Smith and Helen Williams. Chapter President: Linda Houston-Jones; and Senior Editor: Tamashia Buckner Contributing Editor: Joe Ann Fletcher