All right, sorry to keep you waiting! I am back with some light on popcorn. By the way, YOU did very well answering my question with 67% voting for “yes, popcorn is a healthy snack”. I think so too and here is why.
However, first I need to mention that I am talking about PLAIN popcorn here. You can ruin the healthiest of foods by pouring a gallon of butter on them. No, I am not talking about a buttery greasy kind of popcorn that can be bought in buckets which can easily contribute up to a third of one’s daily energy requirement, having very low nutrient density for that amount of calories. I am talking about plain, air-popped popcorn that is consumed in amounts appropriate to be considered a snack.
Plain popcorn is:
Low in calories, low in fat, contains no salt or sugar
It is a whole grain snack, i.e. it has nutrient rich bran and germ (and vitamins and minerals contained in them) as opposed to refined grains that have bran and germ removed
It has high protein content for a cereal grain
It is slow absorbing carbohydrate that does not cause rapid blood sugar spikes
It contains fiber which aids digestion and keeps you full for longer
Want a variation for an even healthier snack? Make your own trail mix with popcorn. Add some nuts, seeds and dried unsweetened berries for a sustaining and nutritionally balanced snack.
Enjoy your popcorn and your summer movie season, and don’t forget to order plain!
It’s been 2 years since the first SATC movie! Can you believe it? I couldn’t at first, but was really excited and looking forward to another fabulous night out with the girls! So, we went to see SATC 2 last night, and while the story about life after 2 years of marriage left me unimpressed, the highlight of my evening had nothing to do with the movie… The highlight of my night was a debate over popcorn we had with the girls (I guess I really am a geek)! So, I had to go home and, in true Carrie style, write this article (oh, and no, I am not wearing high hills right now ).
Here is the question: Is plain popcorn a healthy snack? Please take a second to answer the poll for me and please check back soon for a nutritionist’s take on this topic.
Today, when food is so easily available and affordable, we, as a society, place much more emphasis on losing weight. Obesity and overweight problem definitely overshadows the fact that some people are struggling to gain weight. We are all familiar with health risk factors associated with being overweight, but not many of us know that being too thin may also increase a person’s risk of heart failure, cancer, osteoporosis, hip fractures in women and increased chance of erectile dysfunction in men.
There are various causes for being underweight, from eating disorders to chronic diseases, to old age. All of these causes require individual care and treatment… But if you are a naturally thin person wishing to gain some weight and be a little stronger, this is your lucky day read on!
The first and main thing to remember is that science works the same way regardless of your body weight. Remember the energy balance concept? You gain weight if you consistently consume more calories than your body burns. Pe-ri-od.
So, what not to do if you are trying to gain weight?
Eating fried, greasy, nutrient void junk foods to gain weight is NOT a good idea. I keep hearing complaints like “I eat doughnuts for breakfast and I still can’t gain weight” or “I always order French fries with my meals in restaurants to add calories”. Don’t! These foods tend to contain unhealthy trans fats and saturated fats, that are a concern to your health regardless of your weight. Moreover, such unhealthy foods tend to be devoid of nutrients, what is called “empty calories” with little vitamins and minerals. If you body doesn’t get vitamins and minerals it needs, the result is a whole array of symptoms, from skin and hair concerns, to immune and nervous system dysfunctions.
What to do then?
Increase consumption of healthy calories which will result in weight gain. Incorporate healthy fats, including essential fatty acids such as omega-3, found in oily fish, nuts and flax. Include healthy protein with your every meal. Good sources are lean meat, chicken, fish, egg whites, nuts, seeds and legumes. Really embrace healthy carbohydrates such as whole grains, fruits and vegetables.
Eat several balanced small meals throughout your day. YOU being skinny, my guess is you don’t like eating much at one sitting. So, spread your calories throughout your day and have healthy calorie dense snacks ready. Try nuts and fruit mixes, peanut butter toasts, protein shakes. Choose healthy sides such as baked potatoes, whole grain pasta, brown or wild rice.
Do resistance training to gain muscle mass. Weight lifting is a great way to gain some lean body mass and some bulk. Do not go crazy on cardio exercise such as running and biking. These are great for fat loss and can actually cause you to lose more weight.
And remember, gaining weight requires just as much dedication and planning as losing weight. Prepare your shopping lists carefully and plan your meals in advance, always pack your snacks and never go hungry. Good plan is a proven way to ensure your success.
Have more questions or need help with your nutrition plan? I’d love to hear from you at liliya@myhappyme.com
Never thought I would be saying this, but… happy gaining to some of you!
I bet you have a friend who can eat anything she lays her eyes on, is always munching on something and NEVER gains weight Metabolism. This topic is so popular among the questions sent my way that I decided to make it into a blog post. Hopefully this article will help to dispel some common myths about metabolism and direct you in the right direction in quest for that ideal body weight, whether you need to loose or gain pounds. The common question is how to speed up metabolism and what supplements and foods can help with that. To answer this we need to look into what metabolism is, what factors affect our metabolism and what can help to increase the rate of metabolism. Let’s dive in
Energy Balance. The bare truth is you’ll gain weight if you consume more calories than your body needs. A body is said to be in energy balance when the energy intake equals to the energy output. Energy intake is the sum of the calories consumed in all of the food and beverages. Energy output is the total energy expenditure (explained below). Consistent imbalance of energy results in either a gain or loss of body weight.
Our total energy expenditure consists of four components:
·Basal metabolic rate or BMR is the rate at which the body spends energy to support basic life processes such as breathing, heartbeat, circulation, cell repair, etc. Every cell participates in metabolism and every cell expends energy in doing so. Lean body tissues are the most metabolically active, including muscle, organs and bone.
·Thermic effect of foods is the energy expended by the body to process food. Protein in food has the greatest thermic effect, increasing energy expenditure by 20-30%. Carbs raise energy expenditure by 5-10% and fats increase energy expenditure by only 0-5%.*
Negative calorie food: celery is said to have negative energy due to the fact that the body spends more energy to digest and absorb the nutrients than is supplied by the vegetable J Some other “negative calorie” vegetables include broccoli, leek, cabbage, lettuce, carrots, cauliflower, peppers, radish, spinach, cucumber.
·Physical activity. Nuff said.
·Thermoregulation. Energy expended to maintain body temperature. This change in metabolism occurs mostly as a reaction to environment temperatures going below comfort zone. This has a very negligible effect as we usually adjust our clothing when temperature becomes uncomfortable.
Looking at this you can easily see why any two women of the same age leading similar lifestyles may gain weight differently. Their “metabolism”, or BMR, is different.
What factors affect BMR?
·Body size and composition. If you’re larger or have more lean body mass, you will burn more calories, even at rest. On average, brain, liver, heart and kidney account for 5-6% of total body weight and for about 60% of metabolic activity. Muscle mass accounts for about 30-40% of body mass and responsible for 25% of metabolic activity. Bone, glands, intestine and skin account for 33% of body weight and contribute 15-20% of metabolic activity. In contrast, fat accounts for at least 20% of body weight and contributes only 5% of metabolic activity.*
·Sex. Men tend to have less body fat and more muscle mass than women of the same age, so they burn more calories.
·Age. As we get older, fat naturally increases at the expense of lean body mass and bone which slows down BMR.
So, what can you do to speed up your metabolism? Obviously there is not much we can do about our age and sex, but we can change our body composition by increasing muscle mass. That’s one sure way to increase metabolic rate. We do that by weight training. Cardio training helps to burn existing fat, but in addition to this, it may speed up metabolism for a few hours after physical activity. However, it will return to its normal rate eventually.
You won’t like me after this, but I have to say that pills and foods that claim to increase your metabolic rate are useless. Sorry. They may have a temporary effect (like chilies raising your body temperature), but negligible enough to be given credit for any real weight loss.
And finally, have you ever heard of hitting a weight loss plateau? What happens when the weight loss suddenly slows or stops even thought you continue following your diet and exercise plan? Remember how your BMR depends on your body size? Well, the larger your body size, the more calories you need to sustain your body functions. As you lose weight, your body shrinks and needs less energy, so at one point your energy output and your energy input equalize and that’s when you reach a plateau. In order to continue losing weight, you need to decrease the amount of energy you get from diet or increase the amount of energy you burn through exercise.
Interested in finding out your exact BMR? Send me a note at liliya@myhappyme.com and request your personalized formula. Happy burning
“Thank God for tea! What would the world be without tea? How did it exist? I am glad I was not born before tea” said Sydney Smith almost 200 years ago. I sure am glad I wasn’t born before tea as well!Boy, isn’t it great to have it around? This guilt free treat available in so many types and varieties there is a fit for the most discerning tastes and the most unexpected moods! Black, green, white, oolong… each with hundreds of different varieties from hundreds of different origins… and then there is herbal tea and almost as many different kinds of it as there are herbs and plants on Earth… each with numerous health benefits. Not only tea is full of health enhancing and protective properties (doesn’t matter which one you pick), taking a few minutes out of your day to prepare and enjoy a cup of tea is a wonderful way to fight stress and gain perspective.
Relaxation is an important part of overall wellbeing. If we are stressed and overwhelmed, we can’t focus on what’s really important, we tend to lose sight of the bigger picture; we overreact and our thoughts become negative. Relaxing and taking a little bit of time every day can help. If that’s not enough to convince you, a famous psychologist Richard Carlson, who has been working in the stress management field for decades, claims that he didn’t meet a single person whom he “would consider to be inwardly peaceful who doesn’t carve out at least a little quiet time, virtually every day”.People may have different rituals that help them to relax, including meditation, yoga, a 10 minute walk in the park, or a bubble bath. Drinking tea is my daily ritual of choice. Ahh, five quiet minutes in the middle of a busy afternoon to brew a cup of tea…Taking a few moments to sense its warmth, breathe in its aroma and really pay attention to the flavor notes do wonders to sooth, calm and recharge… enabling to go back and finish what needs to be finished with a refreshed perspective. Try it! And here are a few bonus ideas that will help to include some variety into your tea adventure.
Black tea is rich in antioxidants. It can help reduce the risk of heart disease, stroke, and some cancers.
Green tea is rich in antioxidants that protect from cancer and heart disease. Also has been shown to help increase rates of body fat burning.
Licorice tea has powerful anti-inflammatory and antiallergenic properties. Good for coughs and chest infections.
Peppermint tea is great as digestive help and a great relaxant. Leave this one for after work though as it can make you sleepy.
Ginger tea helps upset stomachs; has detoxifying properties as well as helps open pores and sweat out toxins. Perfect before hot yoga!
Ginseng tea boosts resistance to stress, improves circulation, and enhances energy and mental functioning.
Ginkgo tea improves memory.
Chamomile tea calms anxiety and irritability. Also is anti-inflammatory and pain-relieving.
Rooibos tea is rich in vitamin C and minerals. It is great for re-hydration and can help you sleep better.
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