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Unleash the New You
The Diet Right Resolutions

Get the skinny on weight loss. Discover what works for you to improve your chances of losing weight and keeping it off. According to research or other evidence, the following self-care steps may be helpful.*

  • Aim for total nutrition with a multivitamin: Extra vitamins and minerals will help ensure your body gets the nutrition it needs, especially if you are avoiding certain foods.
  • Find a diet that fits: For long-term success, choose a healthy diet that you can stay with.
  • Create a custom exercise plan: Exercise you truly enjoy is much easier to stick to, so find activities that fit your personal style, fitness level, and workout opportunities.
  • Find support: Improve your chances for long-term weight loss by joining a group while you adjust to new diet and exercise habits.
  • Spice up your diet: Adding cayenne pepper to your meals may help curb appetite and increase calorie burning.

If you’re happy with your weight but looking to maintain…

  • Eat healthy: Follow in the footsteps of successful long-term dieters by avoiding too much fat and eating a regular breakfast.
  • Control appetite by controlling blood sugar: Choose foods with a low glycemic index to help avoid blood sugar swings that can stimulate cravings.
  • Maintain your weight with exercise: Make exercise a regular habit to help keep body weight stable.
  • Avoid the yo-yo: Adopt realistic diet and lifestyle changes you can stick with, and get help forming healthier habits, to avoid frequent ups and downs in weight.
  • Spice it up: Add cayenne pepper to your meals to help curb appetite and increase calorie burning.

*These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information.

Get Your Diet Back on Track

Lose any extra pounds by eating right, not less:

  • Make those calories count
    Most active women will lose weight eating 1,500 or fewer calories per day. For an average man, the daily calorie count needs to be below 2,000. Too many refined foods—often high in “empty” calories—can use up your calorie count without giving your body the nutrients it needs for optimal health. To make the most of your meals, keep these “best practices” in mind:

    • Estimate your appropriate weight range with a Body Mass Index chart and calculate your ideal number of daily calories based on height and age at www.healthierus.gov/dietaryguidelines.
    • Eat a variety of nutritious foods and snacks from every food group, emphasizing fruits, vegetables, whole grains, fat-free or low-fat dairy products, lean meats, poultry, fish, beans, nuts, and eggs.
    • Read labels and compare nutrients. Remember that if a single serving of a single food item has over 400 calories per serving, it’s high in calories.
    • Take a multivitamin and be sure you get other essentials, such as magnesium, which is easily depleted.
    • Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars or corn syrup.
  • Try these easy ideas to eat right
    It’s easier than you think to make good food choices part of your lifestyle. For starters, check out these simple tips.

    • Make a satisfying protein-rich drink or smoothie by blending 2 cups (473 ml) of low-fat yogurt with 1 cup (237 ml) of crushed seasonal fruit, a banana, and a dash of soy powder.
    • Eat a salad or broth-based soup as a first course so you’ll feel full, but take in fewer calories.
    • Pack healthy “on the go” snacks such as unsalted nuts, carrot sticks, pears, and apples so you’re not tempted by chips or candy bars.
  • Change to a lifestyle mindset
    Stop thinking about the word “diet” as an unsatisfying set of restrictions and instead think about long-term changes that lead to slow, steady weight loss. Create a healthy lifestyle that includes daily exercise and eat right by making smart choices.

    • Choose nutrient-packed foods: Ensure balance and give your body a full range of protein, fats, carbohydrates, fiber, vitamins, and minerals.
    • Pay attention to portion sizes: Share a dish when eating out or keep some for later if the portions are too large. At home, serve reasonable portions on small dishes (so they look bigger) and avoid second helpings.
    • Take a walk: Get 30 minutes of moderate physical activity five to six days per week to use up the calories you take in and prevent weight gain. Aim for 60 to 90 minutes a day for substantial weight loss.
    • Get started: Begin healthful habits today to manage your weight for the rest of your life. Small steps count, so look for opportunities: take the stairs, park farther away, walk to shops.

Copyright © 2010 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newsletter is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. AISLE7 is a trademark of Aisle7.

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