Recently, KFC's "Double Down" sandwich has gotten a lot of press. For those of you who don't know, the Double Down takes two pieces of fried chicken fillets and use them to sandwich two slices of Monterey Jack and pepper jack cheese, two slices of bacon, and a special sauce.
A friend of mine posted an article on Facebook last week entitled, "10 Common Fast Food Sandwiches Way Worse Than KFC's Double Down." (http://www.weightymatters.ca/2010/04/10-common-fast-food-sandwiches-way.html) I was instantly intrigued.
Now while I don't expect anyone of you to be ordering burgers from fast food joints, I was surprised to see some of the sandwiches on the list. My biggest surprise? Ruby Tuesday's Avocado Turkey Burger. Sounds healthy? I thought so too. Here are some numbers:
Ruby Tuesday's Avocado Turkey Burger: 1,234 calories and 2,691mg sodium
KFC's Double Down: 540 calories and 1,380mg sodium
I urge you to read the full article. It's a quick read and some of the facts may surprise you! (Who knew a Big Mac was healthier than the Au Bon Pain Southwest Tuna Wrap?!)
I hope this posting and it's associated article will encourage you to read the nutritional facts restaurants are offering their guests. If you know where you're headed then check out this website before you go: http://www.dietfacts.com/fastfood.asp Don't let the URL fool you. A variety of restaurants are listed here, not just fast food. Click on the restaurant, the menu will pop up and then you just need to click on the item to see it's nutrition facts.
Now it's your turn! I would love to hear your comments on this article. Is there a sandwich listed here that you've eaten before under the impression it was good for you? If you are short on time and need to eat at a fast food restaurant, do you think you know what the healthiest foods to order are? Share your thoughts with the Body by Kelly community!
Monday, April 19, 2010
Thursday, February 11, 2010
Why Weight Loss After 40 Is So Hard...And What To Do About It
I often have clients come to me after a hiatus from working out regularly and tell me they are doing the exact same thing that worked for them before, but they are not seeing any results. And while I've had people in their early to mid twenties tell me this, I hear it more often from clients in their late 30's and older. Provided there isn't a medical issue at play, many of these changes happen as a result of the natural aging process.
However, there are ways to understand and overcome these challenges.
Taken from the article, "Weight Loss After 40: Why It's So Hard -- and What Works" (http://www.thatsfit.com/2010/02/05/lose-weight-after-40-why-its-so-hard-and-what-works/), here are 10 steps to follow:
1. Get to know your body's new biological rhythms -- and adjust to them
Interesting fact: eating just 100 extra calories a day (100 more than what your body burns), will lead to a nine- to 10-pound weight gain over the course of a year. We need to balance our food intake with our activity to avoid this increase.
2. Eliminate underlying metabolic conditions
Thyroid problems affect 1 in 5 adults over age 40. The most common is hypothyroidism and it is one of the primary reasons many people over 40 can't lose weight. You can ask your doctor to give you a TSH (a thyroid blood test) if you think this may be a factor in your weight gain.
3. Adjust your eating habits for maximum energy
This is advice I give all of my clients and friends who have questions about weight loss, regardless of age: eat more frequently, but consume less at each sitting. Don't go more than three to four hours without eating. If you're on the go, then bring a healthy snack with you. This will also keep your blood sugar steady, avoiding peaks and valleys that contribute to fatigue.
4. Time your eating to take advantage of your body's natural rhythms
What you eat in the mornings, when your metabolism is revved up to its optimum operating speed, is much more likely to be expended efficiently. One of the only factors those who've lost more than 30lbs have in common is that they eat breakfast.
5. Trick your metabolism with fat-fighting foods
It's really not just about how much you eat, but how much of which foods. Make a few simple tweaks to your diet, incorporating foods that actually fight fat instead of those that trigger it. Then eat other foods in moderation, and you should be OK.
6. Make muscles an ally in your weight-loss campaign
If you've ever asked me why strength training is important to weight loss, then you've already heard this! The more muscle mass you have, the more effectively your metabolism burns calories. But sad to say, a natural tendency of aging is to lose muscle, gradually replacing it with fat. So in order to enlist the calorie-burning abilities of muscle, we do have to work at it.
7. Get more sleep to burn more calories
Oh, I can hear my moms laughing now! However, here is an interesting fact: significant research has shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full. When you're sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave "energy" foods, which tend to be sweet or salty, and you can see how small changes in your routine can add up to big weight gain.
8. Strike up a healthy relationship with your sweet tooth
Who knew we had to trick our brains? Cut what you're craving in half, before you start eating, carefully wrapping the second half up to "save for later." You may or may not want it -- sometimes if you eat the first half slowly and consciously enough, you'll feel satisfied. But knowing it's there if you do plays a nice trick on your brain, which tends to crave things it perceives as being in short supply. Also, don't try to substitute artificially flavored sweets. Researchers have recently discovered that artificial sweeteners fail to trigger the body's natural satisfaction response.
9. Forget dieting. Instead, focus on your fuel-to-energy ratio
Have you ever had a week where all you eat is junk food, followed by two weeks of eating well and working out, only to find your weight hasn't changed? Frustrating! Here's why: if you've gradually gained weight over time, your body has adapted to the new weight and now does its best to hold onto it. So here's what you do: You make slow, gradual adjustments to each end of the equation. And you -- and only you -- decide which end of the fuel-in, energy-out equation to emphasize and when. In other words, eat to live, don't live to eat.
10. Make slow, realistic changes in tune with your lifestyle
For all of you who've been to a nutritionist, we know "it's not a diet, it's a lifestyle change." Set out to lose one to two pounds a week for the next five to ten weeks, instead of 10lbs in two weeks. It's up to you to find that balance between intake and how you'll be burning the extra calories you consume.
Remember: "Your primary goal should be making small, gradual lifestyle changes that you can incorporate into your daily routine and stick with over time. That's the ultimate secret to combating over-40 weight gain."
Now it's your turn! Have you been trying to lose those last few pounds without success for too long now? What changes do you plan to make to lose them? Maybe you've lost those pounds and you have some great advice for others looking to do the same. Share your questions, resolutions, and advice with the Body By Kelly community. Remember, you can post anonymously. I look forward to reading them!
However, there are ways to understand and overcome these challenges.
Taken from the article, "Weight Loss After 40: Why It's So Hard -- and What Works" (http://www.thatsfit.com/2010/02/05/lose-weight-after-40-why-its-so-hard-and-what-works/), here are 10 steps to follow:
1. Get to know your body's new biological rhythms -- and adjust to them
Interesting fact: eating just 100 extra calories a day (100 more than what your body burns), will lead to a nine- to 10-pound weight gain over the course of a year. We need to balance our food intake with our activity to avoid this increase.
2. Eliminate underlying metabolic conditions
Thyroid problems affect 1 in 5 adults over age 40. The most common is hypothyroidism and it is one of the primary reasons many people over 40 can't lose weight. You can ask your doctor to give you a TSH (a thyroid blood test) if you think this may be a factor in your weight gain.
3. Adjust your eating habits for maximum energy
This is advice I give all of my clients and friends who have questions about weight loss, regardless of age: eat more frequently, but consume less at each sitting. Don't go more than three to four hours without eating. If you're on the go, then bring a healthy snack with you. This will also keep your blood sugar steady, avoiding peaks and valleys that contribute to fatigue.
4. Time your eating to take advantage of your body's natural rhythms
What you eat in the mornings, when your metabolism is revved up to its optimum operating speed, is much more likely to be expended efficiently. One of the only factors those who've lost more than 30lbs have in common is that they eat breakfast.
5. Trick your metabolism with fat-fighting foods
It's really not just about how much you eat, but how much of which foods. Make a few simple tweaks to your diet, incorporating foods that actually fight fat instead of those that trigger it. Then eat other foods in moderation, and you should be OK.
6. Make muscles an ally in your weight-loss campaign
If you've ever asked me why strength training is important to weight loss, then you've already heard this! The more muscle mass you have, the more effectively your metabolism burns calories. But sad to say, a natural tendency of aging is to lose muscle, gradually replacing it with fat. So in order to enlist the calorie-burning abilities of muscle, we do have to work at it.
7. Get more sleep to burn more calories
Oh, I can hear my moms laughing now! However, here is an interesting fact: significant research has shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full. When you're sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave "energy" foods, which tend to be sweet or salty, and you can see how small changes in your routine can add up to big weight gain.
8. Strike up a healthy relationship with your sweet tooth
Who knew we had to trick our brains? Cut what you're craving in half, before you start eating, carefully wrapping the second half up to "save for later." You may or may not want it -- sometimes if you eat the first half slowly and consciously enough, you'll feel satisfied. But knowing it's there if you do plays a nice trick on your brain, which tends to crave things it perceives as being in short supply. Also, don't try to substitute artificially flavored sweets. Researchers have recently discovered that artificial sweeteners fail to trigger the body's natural satisfaction response.
9. Forget dieting. Instead, focus on your fuel-to-energy ratio
Have you ever had a week where all you eat is junk food, followed by two weeks of eating well and working out, only to find your weight hasn't changed? Frustrating! Here's why: if you've gradually gained weight over time, your body has adapted to the new weight and now does its best to hold onto it. So here's what you do: You make slow, gradual adjustments to each end of the equation. And you -- and only you -- decide which end of the fuel-in, energy-out equation to emphasize and when. In other words, eat to live, don't live to eat.
10. Make slow, realistic changes in tune with your lifestyle
For all of you who've been to a nutritionist, we know "it's not a diet, it's a lifestyle change." Set out to lose one to two pounds a week for the next five to ten weeks, instead of 10lbs in two weeks. It's up to you to find that balance between intake and how you'll be burning the extra calories you consume.
Remember: "Your primary goal should be making small, gradual lifestyle changes that you can incorporate into your daily routine and stick with over time. That's the ultimate secret to combating over-40 weight gain."
Now it's your turn! Have you been trying to lose those last few pounds without success for too long now? What changes do you plan to make to lose them? Maybe you've lost those pounds and you have some great advice for others looking to do the same. Share your questions, resolutions, and advice with the Body By Kelly community. Remember, you can post anonymously. I look forward to reading them!
Friday, January 8, 2010
Never Blow Your Nose When You Have A Cold?!
While perusing one of my favorite websites for health and well-being (http://www.nytimes.com/pages/health/index.html), I came across this headline, "Really? The Claim: Never Blow Your Nose When You Have a Cold," and was instantly both curious and skeptical. Interestingly enough, it turns out to be true!
It is a quick article I highly encourage you to read, but if you're short on time, here are some important points raised:
I hope all of my friends are staying healthy in this new year and new decade. Start the year off right by taking time to take care of yourself. Make sure you devote at least one hour a day to yourself, whether it be a walk, a training session with your favorite personal trainer ;), or quiet time to enjoy reading a good book. And don't forget about those appointments!
Make time for check-ups with your primary care physician once a year including blood work, as well as yearly appointments with your OB/GYN, urologist, or proctologist, eye doctor, and those twice yearly dentist appointments. Unexplained recurring pains? Time to get those checked out too! We both know they're not going to fix themselves and the longer you wait, the more work it will take to solve the problem.
Sound like a good idea? Good! Before you close out of this website, grab your Blackberry or your planner and write a note in it to remember to book your appointments ASAP!
Now I want to hear from you! What are your resolutions for the new year? Share your resolutions with the Body by Kelly community and let's encourage one another to start fresh and stick to our promises!
It is a quick article I highly encourage you to read, but if you're short on time, here are some important points raised:
- Tests run by researchers at the University of Virginia proved that "coughing and sneezing generated little if any pressure in the nasal cavities. But nose blowing generated enormous pressure — 'equivalent to a person’s diastolic blood pressure reading' which propels mucus into the sinuses every time."
- It was unclear whether this was harmful, but during sickness it could shoot viruses or bacteria into the sinuses, and possibly cause further infection.
- So what do I do?! The proper method is to blow one nostril at a time and to take decongestants.This prevents a buildup of excess pressure.
- Bottom line: Blowing your nose can create a buildup of excess pressure in sinus cavities.
I hope all of my friends are staying healthy in this new year and new decade. Start the year off right by taking time to take care of yourself. Make sure you devote at least one hour a day to yourself, whether it be a walk, a training session with your favorite personal trainer ;), or quiet time to enjoy reading a good book. And don't forget about those appointments!
Make time for check-ups with your primary care physician once a year including blood work, as well as yearly appointments with your OB/GYN, urologist, or proctologist, eye doctor, and those twice yearly dentist appointments. Unexplained recurring pains? Time to get those checked out too! We both know they're not going to fix themselves and the longer you wait, the more work it will take to solve the problem.
Sound like a good idea? Good! Before you close out of this website, grab your Blackberry or your planner and write a note in it to remember to book your appointments ASAP!
Now I want to hear from you! What are your resolutions for the new year? Share your resolutions with the Body by Kelly community and let's encourage one another to start fresh and stick to our promises!
Wednesday, October 14, 2009
"Rocker" Shoes Put to the Test...Do They Really Promote Weight Loss?
I've been waiting a long time for this...USA Today recently published an article on "Rocker" shoes. These are the shoes you've seen everywhere lately that have a large sole and claim to promote weight loss, strengthen muscles, and improve posture. I had my doubts when I first saw them advertised and thought they looked like a stylish orthopedic shoe. Turns out, I was right. According to the article, "in the past they were sold as therapeutic footwear for people with medical problems, including arthritis in their feet."
How does it work? The heavily cushioned rocker sole forces wearers to work harder to maintain balance and stand erect, engaging muscles that are otherwise less active. More active muscles burn more calories. The shoes also enforce a rolling heel-to-toe gait that makers say simulates walking barefoot in the sand.
Can anyone wear them? The shoes might help people who stand for long hours or need to improve posture. However, they do limit normal motion in the foot. So you may be under-using some muscles and overusing others. Also, shoes that require good balance might make some people fall.
What do the experts say? So far, the only two published studies are by MBT and Skechers, two companies that sell the rocker shoe, and even their findings are mixed. An exercise physiologist with the American Council on Exercise (my certifying body, also called ACE), says, "Any added effect on weight or muscle tone may be negligible. If you are walking, you are walking."
You can read more on this topic at http://www.usatoday.com/news/health/painter/2009-10-11-your-health_N.htm
It's a quick read and then you can decide for yourself if you think it's a wise investment. I believe everyone is going to have different results depending on personal fitness levels. However, know that this is not a shoe to wear to a fitness class or in inclement weather. (Read the author's notes on her own self-conducted study regarding walking downhill).
If you have bought these shoes, please let me and the Body by Kelly community know by commenting on this post below. Let us know your results. Or, if you've had a particularly good or bad experience with any workout shoe, I encourage you to post that too.
How does it work? The heavily cushioned rocker sole forces wearers to work harder to maintain balance and stand erect, engaging muscles that are otherwise less active. More active muscles burn more calories. The shoes also enforce a rolling heel-to-toe gait that makers say simulates walking barefoot in the sand.
Can anyone wear them? The shoes might help people who stand for long hours or need to improve posture. However, they do limit normal motion in the foot. So you may be under-using some muscles and overusing others. Also, shoes that require good balance might make some people fall.
What do the experts say? So far, the only two published studies are by MBT and Skechers, two companies that sell the rocker shoe, and even their findings are mixed. An exercise physiologist with the American Council on Exercise (my certifying body, also called ACE), says, "Any added effect on weight or muscle tone may be negligible. If you are walking, you are walking."
You can read more on this topic at http://www.usatoday.com/news/health/painter/2009-10-11-your-health_N.htm
It's a quick read and then you can decide for yourself if you think it's a wise investment. I believe everyone is going to have different results depending on personal fitness levels. However, know that this is not a shoe to wear to a fitness class or in inclement weather. (Read the author's notes on her own self-conducted study regarding walking downhill).
If you have bought these shoes, please let me and the Body by Kelly community know by commenting on this post below. Let us know your results. Or, if you've had a particularly good or bad experience with any workout shoe, I encourage you to post that too.
Thursday, September 24, 2009
The Diet Pill, "Alli"
My certifying body, American Council on Exercise (ACE), recently came out with a very short, yet informative article on the FDA approved over-the-counter weight-loss pill, Alli.
Facts: Alli is is the half-strength version of the prescription weight-loss drug Xenical (Orlistat). It works by decreasing the amount of fat absorbed by the gastrointestinal tract during the digestive process and should be taken before every meal that contains fat. Research has shown that when individuals used Alli in combination with diet and exercise they lost up to 50 percent more weight on average than if they had only dieted and exercised.
Sounds great. What's the catch? Well, the side effects aren't pretty. Alli has several documented side-effects including excessive flatulence with an oily discharge, frequent and difficult-to-control bowel movements, and loose stools. However, these side effects are related to your diet. The more fat you consume, the more you increase your risk of getting these side effects.
The most important part: Simply taking the pill without altering one's lifestyle (i.e., exercising regularly and adhering to a low-fat, reduced-calorie diet) will produce little or no noticeable results. Most weight-loss experts contend that without the contributory effects of diet and exercise, Alli's beneficial weight-loss effects will be very limited.
The bottom line is while Alli may aid in the weight loss effort, diet and exercise are still key to long-term weight loss success. I guess the old saying is right- if it sounds too good to be true, it probably is.
Now it's your turn. Have you used Alli or another OTC drug that claimed to help you lose weight? Share your stories, successful or not, by commenting below. Remember, you can leave your comment anonymously if you wish.
I hope that your experience will help another member of the Body by Kelly community.
Facts: Alli is is the half-strength version of the prescription weight-loss drug Xenical (Orlistat). It works by decreasing the amount of fat absorbed by the gastrointestinal tract during the digestive process and should be taken before every meal that contains fat. Research has shown that when individuals used Alli in combination with diet and exercise they lost up to 50 percent more weight on average than if they had only dieted and exercised.
Sounds great. What's the catch? Well, the side effects aren't pretty. Alli has several documented side-effects including excessive flatulence with an oily discharge, frequent and difficult-to-control bowel movements, and loose stools. However, these side effects are related to your diet. The more fat you consume, the more you increase your risk of getting these side effects.
The most important part: Simply taking the pill without altering one's lifestyle (i.e., exercising regularly and adhering to a low-fat, reduced-calorie diet) will produce little or no noticeable results. Most weight-loss experts contend that without the contributory effects of diet and exercise, Alli's beneficial weight-loss effects will be very limited.
The bottom line is while Alli may aid in the weight loss effort, diet and exercise are still key to long-term weight loss success. I guess the old saying is right- if it sounds too good to be true, it probably is.
Now it's your turn. Have you used Alli or another OTC drug that claimed to help you lose weight? Share your stories, successful or not, by commenting below. Remember, you can leave your comment anonymously if you wish.
I hope that your experience will help another member of the Body by Kelly community.
Sunday, August 23, 2009
When The "Experts" Are Wrong
The lazy days of late August has given me time to catch up on reading. There are two articles that I've recently read that I feel are important to share with you.
The first one was sent to me by my certifying body, American Council on Exercise (ACE). http://www.acefitness.org/article.aspx?CMP=EMC-ProNews_0809&itemid=2804
This article is a rebuttal to the cover story of the August 9, 2009 issue of Time magazine, which featured an article entitled, “Why Exercise Won’t Make You Thin.” ACE's chief science officer, Dr. Cedric A. Bryant, writes up summary of some of the most misleading assertions made in this highly publicized article, as well as the American Council on Exercise’s response to these assertions. What I found even more interesting is the link on the sidebar to the follow-up statement written by the executive director at Pennington Biomedical Research Center: http://www.pbrc.edu/News/Featured_Stories/Story.asp?id=17. Here he writes, "...I feel compelled to offer a correction to a story that drifted off course to the conclusion that exercise is not useful for weight loss and weight management."
I hope you enjoy these articles as much as I did.
The second article I read was from the Science Times, which comes in the NY Times every Tuesday. This is one of my favorite sources of health and wellness updates. The article entitled, "Weight Lifting May Help To Avert Lymph Problem" comes from August 18, 2009 and can also be found here: http://well.blogs.nytimes.com/.
[Side note: Judy V.-your healthy cookie rocked! You'll love the article on this site entitled "Let Them Eat (Healthier) Cake." http://well.blogs.nytimes.com/2009/08/18/let-them-eat-healthier-cake/#more-10981 This includes recipes too!
Olivia F. and my other friends who love to run: check out the Run Well Training Tool. http://health.nytimes.com/run-well/start]
This article reports that just last week The New England Journal of Medicine reported on a study of 141 breast cancer patients who had lympedema (painful swelling that can occur near the site where lymph nodes have been removed or damaged by radiation). After years of telling women after breast cancer surgery not to lift anything heavier than 15 pounds, the researchers found that women in their study who started a slow, progressive program of weight lifting actually had significantly fewer flare-ups than the women who restricted their activity. Doctors are now reevaluating everything they tell their clients about lymphedema.
Bottom line is that you know your body best. You know when something doesn't feel right. This doesn't mean to ignore doctors' orders, but perhaps if you're not happy with what the doctor is prescribing, a second opinion is in order.
I want to hear what you think on this topic. Tell me and the Body by Kelly community about your experiences with misinformation from a health professional.
The first one was sent to me by my certifying body, American Council on Exercise (ACE). http://www.acefitness.org/article.aspx?CMP=EMC-ProNews_0809&itemid=2804
This article is a rebuttal to the cover story of the August 9, 2009 issue of Time magazine, which featured an article entitled, “Why Exercise Won’t Make You Thin.” ACE's chief science officer, Dr. Cedric A. Bryant, writes up summary of some of the most misleading assertions made in this highly publicized article, as well as the American Council on Exercise’s response to these assertions. What I found even more interesting is the link on the sidebar to the follow-up statement written by the executive director at Pennington Biomedical Research Center: http://www.pbrc.edu/News/Featured_Stories/Story.asp?id=17. Here he writes, "...I feel compelled to offer a correction to a story that drifted off course to the conclusion that exercise is not useful for weight loss and weight management."
I hope you enjoy these articles as much as I did.
The second article I read was from the Science Times, which comes in the NY Times every Tuesday. This is one of my favorite sources of health and wellness updates. The article entitled, "Weight Lifting May Help To Avert Lymph Problem" comes from August 18, 2009 and can also be found here: http://well.blogs.nytimes.com/.
[Side note: Judy V.-your healthy cookie rocked! You'll love the article on this site entitled "Let Them Eat (Healthier) Cake." http://well.blogs.nytimes.com/2009/08/18/let-them-eat-healthier-cake/#more-10981 This includes recipes too!
Olivia F. and my other friends who love to run: check out the Run Well Training Tool. http://health.nytimes.com/run-well/start]
This article reports that just last week The New England Journal of Medicine reported on a study of 141 breast cancer patients who had lympedema (painful swelling that can occur near the site where lymph nodes have been removed or damaged by radiation). After years of telling women after breast cancer surgery not to lift anything heavier than 15 pounds, the researchers found that women in their study who started a slow, progressive program of weight lifting actually had significantly fewer flare-ups than the women who restricted their activity. Doctors are now reevaluating everything they tell their clients about lymphedema.
Bottom line is that you know your body best. You know when something doesn't feel right. This doesn't mean to ignore doctors' orders, but perhaps if you're not happy with what the doctor is prescribing, a second opinion is in order.
I want to hear what you think on this topic. Tell me and the Body by Kelly community about your experiences with misinformation from a health professional.
Tuesday, April 7, 2009
How Much Sugar is in Your Cereal? You Might Be Surprised!
We all want to get in and out of the grocery store. We have our list, we know what's in each aisle, and we scout the lines looking for the shortest one. Unfortunately all of this rushing around means we're probably not spending any time reading the nutrition labels on the back of the boxes we're purchasing. Here are some reasons to make you want to start!
Consumer Reports' nutrition ratings report (November 2008 issue) found that some popular cereals marketed to children are 40-50% sugar, comparable to a glazed doughnut. Considering that most children eat more than the standard serving size (1 cup), your child may be consuming much more than you've bargained for.
The report compares the nutrition information of 27 leading cereals, giving each cereal a rating of "very good," "good" or "fair." Only four of the 27 cereals were rated "very good" – General Mills' Cheerios (at the top of the list), Kix and Honey Nut Cheerios, and Quaker Oats' Life. With regard to sugar content, Post's Golden Crisp and Kellogg's Honey Smacks were rated "fair," with more than 50 percent sugar by weight per serving, and nine other cereals were determined to have at least 40 percent sugar. Kellogg's Rice Krispies, long considered a relatively healthy cereal with little sugar, rated only "fair" due to high sodium content and zero grams of dietary fiber. The report suggests parents look for cereals high in fiber (5 grams or more), low in sodium (140 milligrams or less) and low in sugar (1 teaspoon or less per serving).
On a related note, a friend of mine who is a registered dietician told me that she sprinkles milled flax seed on her cereal every morning. The benefits? Flax seed is known for its high content of omega-3 fatty acids, as well as both soluble and insoluble fiber. Also, flax seeds have been proven to lower cholesterol, stabilize blood sugar, decrease inflammatory processes in the body, and promote well being in the intestines. Flax seed is perhaps our best source of lignans, which balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
We need milled flax seed because only then can your body absorb its nutrients. An actual flax seed will pass right through our digestive tract. Of course, if you have any food allergies please consult your doctor before consuming. The upside is that Hodgson Mill (the brand I buy) is gluten free and wheat free! http://www.hodgsonmill.com/roi/673/Naturally-Gluten-Free-Products/Brown-Milled-Flax-Seed-01015.htm
The biggest benefit I've found from adding milled flax seed to my cereal and eating cereals high in fiber (and low in sugar and sodium) is a decrease in bloating in my belly. I know many of you ask me how to get rid of that and, combined with our favorite abs exercises, proper nutrition is key to decrease the belly pouch.
Now it's your turn! What are your favorite cereals? This is your time to share with the Body by Kelly community and check back for comments to get ideas for new cereals to try!
Consumer Reports' nutrition ratings report (November 2008 issue) found that some popular cereals marketed to children are 40-50% sugar, comparable to a glazed doughnut. Considering that most children eat more than the standard serving size (1 cup), your child may be consuming much more than you've bargained for.
The report compares the nutrition information of 27 leading cereals, giving each cereal a rating of "very good," "good" or "fair." Only four of the 27 cereals were rated "very good" – General Mills' Cheerios (at the top of the list), Kix and Honey Nut Cheerios, and Quaker Oats' Life. With regard to sugar content, Post's Golden Crisp and Kellogg's Honey Smacks were rated "fair," with more than 50 percent sugar by weight per serving, and nine other cereals were determined to have at least 40 percent sugar. Kellogg's Rice Krispies, long considered a relatively healthy cereal with little sugar, rated only "fair" due to high sodium content and zero grams of dietary fiber. The report suggests parents look for cereals high in fiber (5 grams or more), low in sodium (140 milligrams or less) and low in sugar (1 teaspoon or less per serving).
On a related note, a friend of mine who is a registered dietician told me that she sprinkles milled flax seed on her cereal every morning. The benefits? Flax seed is known for its high content of omega-3 fatty acids, as well as both soluble and insoluble fiber. Also, flax seeds have been proven to lower cholesterol, stabilize blood sugar, decrease inflammatory processes in the body, and promote well being in the intestines. Flax seed is perhaps our best source of lignans, which balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
We need milled flax seed because only then can your body absorb its nutrients. An actual flax seed will pass right through our digestive tract. Of course, if you have any food allergies please consult your doctor before consuming. The upside is that Hodgson Mill (the brand I buy) is gluten free and wheat free! http://www.hodgsonmill.com/roi/673/Naturally-Gluten-Free-Products/Brown-Milled-Flax-Seed-01015.htm
The biggest benefit I've found from adding milled flax seed to my cereal and eating cereals high in fiber (and low in sugar and sodium) is a decrease in bloating in my belly. I know many of you ask me how to get rid of that and, combined with our favorite abs exercises, proper nutrition is key to decrease the belly pouch.
Now it's your turn! What are your favorite cereals? This is your time to share with the Body by Kelly community and check back for comments to get ideas for new cereals to try!
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