How to Satisfy Late Night Cravings

I recently received a question that many of us can relate to. If you are following dietary changes and reducing calories to lose weight, you may get a little hungry late at night. After you have consumed everything allowed for the day, the question is, "What can I eat?"
First thing, is to stay away from non-nutritious snacks. If it happens once in a while, it is OK to indulge in a low-calorie snack, even if you're at your daily diet max. Sip (slow consumption) a low-sodium vegetable juice or eat a serving of baby carrots or other colorful vegetable. Another option is to sip an 8-ounce glass of skim or soy milk. It is light and filling due to the protein content. Try to satisfy the night time crave with a maximum of 100 calories to avoid derailing your hard work of the day. If your night time hunger becomes regular, it means that you need to redistribute your calories during the day to ensure that you are eating every three hours.

Simple Changes Make a Difference

If your goal is to lose weight, focus on a few pounds at a time by adopting some simple strategies:

• One less sweetened beverage (about 150 calories each) per day can help shed approximately 16 pounds over the course of a year. Replace with water or other non-caloric beverages to stay hydrated.

• Choose your calories by the company they keep. A little less fat and a little more fruits and vegetables mixed in any dish provides the volume of food you need to satisfy your hunger without as many calories.

• Keep track of your portion sizes. Invest in smaller everyday plates and bowls. We know that food portions have been super-sized over the years but we hardly realize that our dishes have also grown to accommodate.

All of these strategies can be applied when attending parties or gatherings where there is food. Always keep these points in mind to stay on track for your weight loss.

Is It The New Year Yet?

Every year after the December holidays, most people resolve to take control of their lives and start exercising and/or dieting. We want to get past the overindulgence of the holidays leading up to the new year. We start with extra candy at Halloween, a little extra stuffing or mac and cheese at Thanksgiving and then a few extra cookies at work or desserts at holiday parties during Christmas. There are so many resolutions that are made in January and then fall apart very quickly.

How do you resolve the pitfalls and why not start now? If you go into the next three months with a mindset to start now, you may avoid putting on extra pounds (on top of current weight) that you will have to lose starting in January. Here are some tips:

Set realistic goals
When deciding to make a change, the first step is to set realistic goals. Making unrealistic or inflexible goals is one of the reasons so many people abandon their plan before it starts. If you want to lose 50 pounds, you have to start with the first 5 in a realistic time frame. Get past that hurdle and move on.
Create a step by step plan
Setting your goal is your starting point. Breaking the goal into smaller manageable steps is one key to success. Focus on day to day behaviors that will help you achieve your long term goal. Choose simple activities that you can track each day or week. For example, if you want to start exercising decide which days in the week your are going to add that time in. Schedule it and stick to it.
Share your goals with friends or family
Avoid keeping this goal to yourself, especially if you have struggled with it in the past. Enlist support from your friends or family. It is much easier to keep on track with your workout or dietary changes if you have a buddy. Sharing can help you feel more accountable for your behavior and therefore more motivated to achieve your goal.
Stay flexible
Flexibility is another key to success. Expect that your plan will change. When there are occasional setbacks, be willing to make adjustments as needed to get back on track.

Let your New Year's resolution start now and avoid all of the extras!

Protein Demystified

So, you think you need to consume protein for various reasons the media has implanted in your head. Could it be that you need it for energy or an increased amount to lose weight ascribing to the Atkins or South Beach diets? Let's chat.

Protein is one of the nutrients the body needs in its diet to provide the raw material to make all the various types of proteins the body needs. These body proteins provide important structural and regulatory functions. In some cases, protein is used for energy, but it is the last resort as the body will access carbohydrates first.

Protein needs vary with life stages. Growth during childhood and pregnancy increases protein requirements. When a person is healthy in other stages of life, the requirements are standard. If you look at the nutrition label on food items, the amount of protein is always listed in grams. The amount of protein a person needs is based on their weight. In general, the average person needs about 0.8 grams of protein per pound of body weight. To calculate, convert your weight in pounds to kilograms to be relative to grams. Divide your weight by 2.2 and then multiply by 0.8 to calculate how many grams of protein you need per day. For example, someone that weighs 165 pounds will need no more than 60 grams of protein. Take (165/2.2)*0.8=60. When you are an athlete or exercise and strength train frequently in a week, the requirement increases.

Unfortunately, as Americans we tend to over consume protein. Adequate protein intake is essential, however, protein excess may be a concern. This concern arises especially when the protein source is an animal. The saturated fat and cholesterol content will be higher, which can have negative health implications. Try to consume more vegetables with reduced sources of animal protein.

To give you an idea the protein content of food, here is a sample list:
1/2 cup vanilla soy milk 3 grams
3.5 oz chicken breast 29 grams
1/2 cup kidney beans 9 grams
1 slice American cheese 4 grams
1/2 cup pasta 7 grams
1 hard boiled egg 6 grams

The protein grams add up quickly, so be cognizant to consume what you need for a healthy you!