Shaping up Without Starving: Secrets for a Healthy and Happy You
September 14, 2011
•Le Cordon Bleu
•Los Angeles
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Shaping up Without Starving: Secrets for a Healthy and Happy You
Summer may be winding down but if you live in Los Angeles, you know it’s nearly always swimsuit season. Even if you live in the coldest of climates, just because you may be wearing more clothing to stay warm doesn’t mean you can’t still be proud to show what’s underneath! Too often dieting has become synonymous with being hungry, grumpy and tired. In fact, one might even venture to say that dieting has become one of the most hated terms by the masses. So here’s a thought, this season don’t diet, just eat healthy! Here are some tricks for maintaining a healthy weight without starving in the process.
Fiber is Your Friend
Foods rich in fiber are great for your digestive tract and also for energy and for the prolonged feeling of being satiated. Getting enough dietary fiber has also been associated with a decreased risk of developing conditions like heart disease, cancer, diabetes and kidney and gallstones. It’s best to choose foods that are naturally rich in fiber rather than sprinkling or adding fiber powder to your meal. The recommended daily serving of fiber is 25 grams for women under 50 and 21 grams for women over 50. For men, those numbers are slightly higher, 38 grams for men under 50 and 30 grams for men over 50. Many fruits and vegetables are good low calorie natural fiber options. Eating fiber alone is not enough to lose weight, but if you include plenty of dietary fiber from low-cal foods, you will begin to see the pounds shed.
Don’t Cut Out All Your Favorite Foods
Even if you are trying to lose weight, eliminating all your guilty pleasures can actually be counterproductive. If you have a craving, many nutritionists agree that it is better to give in to a craving than to put it off until it grows out of control and a major “pig-out” happens. But of course there is a catch, only allow yourself a small amount, enough to satisfy the craving, and then stop.
Water, Water and More Water
Though you hear how important water is all the time, it is really important when you are trying to lose weight for improved health. If you are increasing your fiber intake, this is certainly true. Fiber naturally wicks up water and in order to function at its peak, the body needs plenty of water for proper digestion. Aside from being great for your skin, brain function and kidney function, water also will help you from being hungry. It’s been found that many times people actually mistake feelings of thirst for feelings of hunger. When you drink a glass of cold water with your meal and after eating, you will feel fuller and avoid the temptation to overeat. When it comes to asking yourself “how much water should I be drinking?” there is no universal rule for everyone across the board. Depending on your size, your activity level and climate, your daily water needs will be unique. To figure out the proper amount, many people rely on this guideline – divide how much you weigh (in pounds) in two and the result is the number of ounces you should take in every day. Of course, if you are exercising or in extreme heat than the intake should be bumped up, but you will at least know the ballpark figure for what you should be taking in each day.
If you try these three simple tricks you will be on your way to feeling better without all the muss and fuss of dieting. Chances are your friends and family will also be happy too when crazy blood sugar crashes and unsatisfied cravings are no longer in the picture.
This article is presented by Le Cordon Bleu College of Culinary Arts in Los Angeles. Le Cordon Bleu College of Culinary Arts in Los Angeles offers culinary arts and pâtisserie and baking training programs in Los Angeles, California. To learn more about the class offerings, please visit Chefs.edu/Los-Angeles for more information.
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