13 COMFORT FOODS THAT BURN FAT

Your favorite feel-good foods don’t have to pile on the pounds – some can help you lose weight

By K. Aleisha Fetters, Health.com

They're called "comfort" foods for a reason—they bring back warm memories, tickle your taste buds, and soothe your soul. Though some comfort foods are deep-fried, covered in cheese, or packed with sugar, some can actually help you lose weight. Beat the battle of the bulge with the following cozy eats.

Hot chocolate

Cocoa is packed with antioxidants, which reduce your levels of cortisol, a stress hormone that causes your body to cling to belly fat. In fact, one Cornell University study found that the concentration of antioxidants in hot chocolate is up to five times greater than it is in black tea.

Hot chocolate's combination of carbs and protein can also help your muscles recover faster from a tough workout, according to research in the International Journal of Sport Nutrition and Exercise Metabolism. Adding a dash of cinnamon boosts your treat's health benefits even more—it contains compounds that keep insulin out of the blood stream and from storing fat, says Gidus.

Collard greens 

A single serving of this hearty veggie adds up to a mere 46 calories. A serving also packs more than your daily-recommended doses of vitamins A and K, which can strengthen your immune system for a healthy metabolism, says Jonny Bowden, PhD, a nutritionist and the author of The 150 Healthiest Comfort Foods on Earth. Plus, a cup of collard greens contain 7.6 grams of belly-filling fiber.

Research from the US Department of Agriculture shows that eating fiber-rich foods can lower your body's absorption of calories from carbs.

Chicken noodle soup

 "People who eat a broth- or vegetable-based soup before their meal consume fewer calories overall," says Rania Batayneh, MPH, nutritionist and author of The One One One Diet. "The water in the soup helps fill you up and boosts satiety, and just the act of eating soup helps slow your eating down so that your body has time to notice feelings of fullness."

One Penn State study found that people who ate soup before digging into their entrees reduced their total calorie intake by 20%. Plus, chicken noodle varieties pack the protein, vitamins, and fiber you need to rev your metabolism even after your meal.

Coffee

Your old friend joe can boost more than your mood. It can also boost your metabolism, thanks to a healthy dose of the antioxidant chlorogenic acid (CGA), which increases your body's use of fat for energy, Bowden says.
Research has also shown that the chemical compound can slow the release of glucose into the bloodstream after a meal while lowering insulin resistance to prevent weight gain. Opt for the strong stuff: Several recent studies have found that caffeine in small doses before exercise can improve performance and help your muscles recover in record time.

Pot roast

The moment protein passes your lips, it starts fighting fat. Your body has to work harder to break down protein and use it for energy, which means you burn more calories as you digest it, Gidus says. It also takes more time to leave your stomach, literally keeping your belly fuller for longer.

In one study published in the journal Nutrition Metabolism, dieters who increased their protein intake to 30% of their total diet ate about 450 fewer calories a day. Over 12 weeks, that equals 11 pounds lost—without doing anything else!

Oatmeal

One cup of warm, gooey oatmeal contains 4 grams of fiber and 6 grams of protein, a combination that slows the digestion of carbs, reduces your insulin response, and keeps you fuller for longer, says Batayneh. In fact, a study published in the European Journal of Clinical Nutrition evaluated 38 common foods and found that oatmeal was the third most filling.

When possible, opt for steel-cut oatmeal, which goes through less processing than other varieties and as a result has a lower Glycemic Index score, a measurement of how much a food increases your blood sugar.

Roasted carrots

As a side or mixed in with your favorite meats, the high water and fiber content in carrots fills you up fast. Roast them for a better calorie burn: University of Arkansas researchers found that carrots roasted at 104 degrees contain three times as many antioxidants as raw carrots.

Red wine

In addition to being a heart helper, red wine may be a weapon against excess weight. A 2009 report from the University of Ulm in Germany suggests that resveratrol—the renowned antioxidant found in grape skins—inhibits the production of fat cells. What's more, a substance found naturally in red wine called calcium pyruvate helps fat cells burn more energy, says Gidus.

Meanwhile, in a 2011 study published in the Archives of Internal Medicine, women who had one or two drinks a day were 30% less likely to gain weight than teetotalers. So drink up, but stick to just one glass—each 6-ounce serving contains about 150 calories.

Pumpkin

Don't let the pies fool you. One cup of this good-for-you gourd contains a mere 46 calories and 3 grams of fiber, according to the USDA.
Plus, pumpkin is an excellent source of the antioxidant beta-carotene, which fights the oxidative stress and inflammation in the body that's linked to increased fat storage, Gidus says.

Chili

If soup is filling and protein builds muscle, then chili has all that and more. The combination of the fiber from the tomatoes and the protein from the beans and beef and prevents overeating.

Plus, capsaicin, the compound that gives cayenne, chili peppers, and jalapeños their heat, can also torch fat, says weight-loss specialist and board-certified internist Sue Decotiis, MD. Spices trigger your sympathetic nervous system—which is responsible for both the fight-or-flight response and spice-induced sweating—to increase your daily calorie burn by about 50 calories, she says. That equals about 5 pounds lost over a single year.

Chickpeas

Whether you call them garbanzos or chickpeas, a half-cup serving of these hearty legumes provides about 40% of your daily protein needs and 70% of your daily fiber intake, helping to stabilize blood sugar, control cravings, and prevent overeating, Gidus says.

They're also a great source healthy unsaturated fats that can whittle your waistline. A 2009 study from the University of Newcastle in Australia found that participants who consumed the most unsaturated fats had lower body mass indexes and less belly fat than those who consumed the least.

Roasted potatoes

Spuds don't have a waist-friendly reputation, but they're actually full of nutrients, Gidus says. "White foods contain the disease-fighting chemical allicin," she says. "This chemical, also present in garlic, has been shown to fight inflammation in the body, contributing to smaller waistlines."
Plus, research shows that calorie for calorie, white potatoes are more satisfying than any other tested food.

Mashed sweet potatoes

Eating sweet potatoes can prevent sugar from getting stored around your waistline as fat. How? Sweet potatoes are rich in carotenoids—the orange and yellow pigments in plants that help the body respond to insulin—as well as CGA (also found in coffee). Carotenoids and CGA slow the body's release of glucose and insulin, says Bowden.

Plus, sweet potatoes are filled with fiber, which slows digestion and prevents blood sugar from plummeting—and your hunger from spiking.

Need more happiness? Exercise is the key!

Exercise and Happiness

My grandmother started walking 5 miles a day when she was 60.  She's 97 now, and we don't know where the heck she is.  -Ellen DeGeneres

It's not news that getting regular physical exercise is one of the best things we can do for ourselves.  It keeps us fit, prevents chronic disease, and extends life.  Nearly every day, there are headlines reminding us of its long-term benefits.

But as it turns out, this emphasis on long-term benefits doesn't provide motivation for most of us to actually go out and get the regular exercise we need.  When we weigh the immediate, concrete inconvenience and discomfort of getting up and exercising right now against the future, somewhat-less-than-100-percent-certain health problems of staying put, the short term wins all too often.  It's just the way we're wired.

Exercise and mood: the immediate payoff

That's why the research on exercise and mood is such good news.  The fact is that we don't have to wait for better heart health or longer lives to benefit from exercise.  Working up a sweat is almost certain to make us feel happier right away.

In fact, exercise is one of the most reliable ways to feel good and to sustain that good feeling.  Here's why:

More of the good stuff

Exercise stimulates the brain to release endorphins, chemicals commonly referred to as pleasure hormones. These are the same hormones that are released when we do something we love to do and they make us feel happy. So even if we don't always enjoy the exercise itself, our endorphin-loving brains make sure we feel great about doing it.

Less of the bad stuff

In addition to stimulating the release of endorphins, exercise also burns cortisol, a chemical often referred to as the stress hormone.  Our bodies produce cortisol when we're angry, anxious, or afraid.  Exercise is one of the most effective ways to overcome the effects of cortisol and calm back down.

Positive distraction

When we're stuck in a cycle of negative thoughts or worries, exercise can get our minds off our problems and encourage us to think more broadly about our lives, often leading us to new ideas and solutions.

More confidence

Setting and meeting challenges, no matter how small, makes us feel good about ourselves.  Exercise almost always gives us an immediate sense of accomplishment that can really give a lift to our day.

Finding the time to reap the rewards

Okay, so exercise is going to make us healthier and happier.  But what if we don't have time to do it?  How can we get all those great benefits if we're just too busy to squeeze it in?

Well, it turns out that exercising makes us more productive and efficient, too - so much so that it more than makes up for the time it takes out of our days.

On days when we exercise, we use our time more efficiently, are mentally sharper and more motivated to work, and are more likely to complete what we set out to do.  So no matter how busy we are, it seems that we really do have time to get the emotional and physical benefits of exercise.

And if the prospect of a healthier future isn't always enough to get us out the door, maybe the prospect of a happier day today will do the trick!

Author: Lynda Wallace, Certified Positive Psychology Coach, Montclair, NJ

Eating Out?

Watch Your Cholesterol

The Cleveland Clinic offers these tips for restaurant dining for those who are watching their cholesterol.

• Avoid fried foods.  Instead choose dishes that are roasted, baked, grilled, stir-fried in water or broth, broiled, poached, or steamed.
• Ask for low-fat options such as steamed vegetables instead of fries.
• Skip toppings like butter and cream.
• If you're having an appetizer, make it a broth-based soup.
• Cut the fat off meat and opt for seafood, chicken, or lean cuts.
• Don't add salt to your food.
• Eat slowly to avoid overeating.
• Choose fresh fruit for dessert.

Source: "Health Tip: Watch Your Cholesterol When Dining Out" by Diana Kohnle, MedlinePlus, www.nim.nih.gov/medlineplus, 2/28/13

Getting enough sleep?

Exercise May Help you Sleep

Did you know?  If you're pining for better sleep, getting more exercise may help.  Participants in the 2013 Sleep in America poll who were vigorous, moderate, or light exercisers were significantly more likely to report having a good night's sleep.  Vigorous exercisers reported the best sleep, but simply taking a daily 10-minute walk improved the likelihood of a restful night.

Source: "National Sleep Foundation Poll Finds Exercise Key to Good Sleep," National Sleep Foundation, www.sleepfoundation.org 3/4/13

Cardiac Health

Yoga May Help Control Heart Rhythm

Taking regular yoga classes appears to help people with a common heart rhythm problem control their symptoms.  Yoga may also improve state of mind for people who live with atrial fibrillation, which inhibits contraction of the heart's upper chambers.

Drugs such as beta blockers are often prescribed to control heart rate and rhythm, but they are not effective for all patients.

Participants in a new study had their heart symptoms, blood pressure, heart rate, and other factors tracked for three months.  They then attended group yoga classes at least twice a week for an additional three months.  During the yoga phase, "heart quivering" due to atrial fibrillation was about half as frequent as in the prior three months.  Measures of heart rate, anxiety, depression, and general mental health also improved.

All of the patients were taking medications to control atrial fibrillation during the study.  "Yoga is not a cure in itself," researcher Dhanunjaya Lakkireddy, MD, of the University of Kansas Medical Center told Reuters Health.  "It is a good adjunct to what else these patients should be doing."

Source: "Yoga May Aid People with Irregular Heart Rhythm" by Genevra Pittman, Reuters Health, 1/30/13

Got Veggies?

Vegetables Make the Meal

Adding vegetables to a meal not only increased its appeal (and its nutritional value) but also boosted the diner's perception of the chef, a recent survey showed.  And that chef was usually the diner's mom!

Participants were asked to evaluate meals served with or without vegetables, as well as the cook who prepared the meal.  Meals that included a vegetable with dishes such as chicken, steak, or pasta received high ratings from a choice of 12 attributes, including "tasty" and "loving."  The preparer was more likely to get descriptions such as "thoughtful," "attentive," and "capable."

"Most parents know that vegetables are healthy, yet vegetables are served at only 23 percent of American dinners." said lead researcher Brian Wansink, PhD.  "That means we need to find some new motivations to encourage parents to make vegetables a bigger part of the meal.  If parents knew that adding vegetables to the plate could make what they prepare for dinner seem more appealing, or could increase their own 'heroic ' appeal, then maybe they'd be more inspired to serve vegetables."

Source: "Adding Vegetables Enhances Both Main Dish Expectations and Perception of the Cook," Cornell University 12/12

10 Reason Why You Should Exercise 30 Minutes Every Day

Regular Exercise Really Matters!

Exercising regularly benefits your whole body - physically and emotionally

Outside of the aesthetic reasons people engage in exercise, there are many other overlooked health benefits that are critical to improving quality of life and long-term health.

Daily activity that is 30 minutes in duration, completed in one session, 2 fifteen minute bouts, or 3 ten minute bouts has numerous benefits outside of weight loss and improved appearance.

10 REASONS YOU SHOULD BE EXERCISING 30 MINUTES EVERY DAY

If everyone walked for 30 minutes daily between 3-4 miles per hour it would:

1. Improves your Cardiovascular Health - Exercising delivers oxygen and nutrients to your tissues. This increased blood flow strengthens your heart and lungs making them work more efficiently. Exercising will reduce the risk of cardiovascular disease.

2. Combat Chronic Diseases - Reduce the risk of type II diabetes by 58% if persons at high risk

3. More exercise means more energy - Having 30 minutes of exercise may not seem much to people, but you may be surprised how effective a 30-minute workout can be. For a quick 30-minute exercise, people end up feeling more energized throughout the day, and even until the evening. The more a person improves his or her stamina and strength, the more he or she finds it easy to do tasks every day. Even climbing stairs and carrying groceries would seem like a simple task after 30 minutes of frequent exercise.

4. Ward off viral illnesses - Exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.

5. Reduces the Risk of Cancer - Reduce risk of breast cancer by 20% in white and African American women. Reduce mortality with patients who have been diagnosed with breast cancer by25%. Also, it can reduce the risk of pancreatic cancer among overweight adults

6. Improve Your Brain Power - Keeping yourself fit not only improves your body, but it also helps improve your mental functions. One of the effects of exercise is that it increases the levels of serotonin in the brain. This increase leads to improved clarity and mental function as well as improves your productivity

7. Live longer - Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. E xercise keeps your muscles strong, which can help you maintain mobility as you get older. At least 30 minutes of exercise three days a week seems to reduce cognitive decline in older adults.

8. Improves your Mood - Exercise releases endorphins which promotes feelings of happiness and combats feelings of depression and anxiety.

9. Walking helps alleviate symptoms of depression - Reduce the risk of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

10. Weight Management - Decrease overall bodyweight and percent of body fat

Exercising for thirty minutes straight, in two 15-minute bouts, or three 10-minute bouts everyday is a small price to pay for improving your health, reducing your risk of chronic disease, obesity and maintaining a high quality of life.

Whatever your reasons may be, the fact is that people do need to exercise frequently. Not only does this promote weight loss in the long run, but it also helps people perform better in their everyday activities. So keep yourself healthy and fit through exercise and a healthy diet.