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Malia Frey

Weight Loss Blog

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Webinar: Learn to Pack a Healthy Lunch

Thursday May 22, 2014

healthy school lunchNeed a few tips to pack a healthier lunch for your kids? The school year is winding down, but soon summer camps will begin and there will be more pressure to provide fun foods that will keep your kids fueled for outdoor activities.

If you have time on Friday, join this FDA webinar to learn how to pack a lunch that will refuel your children's nutrient supplies and help train them to make smart nutritional choices throughout their lives.

  • Date: Friday, May 23, 2014
  • Time: 12:30 ET
  • Moderator: Marjorie Davidson, Ph.D., of FDA's Center for Food Safety and Applied Nutrition
  • Featured Speaker: Leila Beker, Ph.D., RDN
  • To join, visit: https://collaboration.fda.gov/r6939lwyqx2/

Looking for more ideas to pack a healthy lunch for other members of your family? Check out these resources:

(photo source: FDA)

 

Get Your LAP-BAND Questions Answered Online

Wednesday May 21, 2014

If you are considering weight loss surgery, you'll have plenty of options to choose from. You should consider each type of surgery and talk to your doctor about the pros and cons of each method. You can also gather information online about the costs, risks and complications of each type weight loss surgery.

If you are considering LAP-BAND, you can also tune in tomorrow, Thursday, May 22 at 4 pm PT/7 pm ET for a Twitter chat with Dr. George Fielding, Associate Professor of Surgery at NYU School of Medicine. The chat will be hosted by Banded Wendy, LAP-BAND patient and bariatric educator/coach. Follow #LAPBANDchat to join in on the discussion.

Learn more about weight loss surgery options:

New Sweetener Advantame is Safe - But Should You Use It?

Wednesday May 21, 2014

sugar substituteThe Food and Drug Administration has approved a new high-intensity sweetener called advantame that may help dieters reduce the number of calories they consume every day. But just because the FDA has approved it, does that mean you should use it?

What is Advantame?

The new sweetener is chemically similar to aspartame, says the FDA. A significant difference, however, is the amount of advantame that will need to be used by manufacturers. Advantame is much sweeter than aspartame so food and drink makers won't have to use as much of the new product as they had to use when they sweetened foods with aspartame. This means that foods sweetened with advantame won't carry the warning label that you see on foods sweetened with aspartame. The FDA provides both aspartame and advantame with the GRAS label, meaning that they are generally recognized as safe.

Pros and Cons of Using Advantame or Other Sugar Substitutes

The obvious benefit of using advantame, or any sugar substitute - is that you decrease the number of calories consumed when you enjoy a sweet beverage or treat. For example, a regular can of Coke contains about 150 calories. A Diet Coke, sweetened with aspartame, contains none. According to the FDA, artificially sweetened products also do not raise blood sugar levels.

But some experts believe that artificially sweetened beverages mess with your sense of taste and can cause you to crave increasingly sweet foods. So while you might save calories in the short term, you end up craving and eating more sweet foods and you could consume too many calories in the long run.

So what's the best choice for you? If you think you currently consume too many sweets during the day, it might be reasonable to step down to artificially sweetened beverages first. Then gradually cut out the sugar sweetened and artificially sweetened beverages altogether.

Think it's time to evaluate your sugar intake? Start by finding out if you are addicted to sugar, then learn how to reduce your sugar intake to lose weight and live a healthier life.

 

Are Smaller Boobs Inevitable When You Diet?

Monday May 19, 2014

braAccording to ABC News, "Divergent" star Shailene Woodley has a not-so-unique complaint after her recent weight loss. The star explains that her body changed in ways that were unexpected.

"I feel healthier than I've ever been, and my body is exactly where it wants to be. I feel like I'm a woman," she told InStyle magazine. "My boobs shrank. No one tells you that when you lose weight. No bra, no problem!"

Her observation is common. Many women notice that their breasts get smaller as they lose weight. Unfortunately, there's really nothing you can do about it. There are some diets, like the M-Plan Diet, that claim to preserve your boobs as you get thinner, but there's really no science behind them.

But that doesn't mean that you can't keep your chest looking fabulous as your body gets smaller. The key is to combine a strength training program with your regular diet and cardio activity. Do simple strength training exercises at home, or do cardio intervals at the gym that include activities like push-ups and planks. These exercises create shapely shoulders, a tighter looking chest and long lean arms that make your upper body look sleek and proportional.

(photo source:morguefile)

 


Must Have Workout Gear: Fitness Capris That Cheer You On

Wednesday May 14, 2014

courage athleticsRecently, I've been checking out some new workout apparel, because I believe that when you have flattering gear that makes you feel good you're more likely to exercise more often and for a longer period of time. But this week I learned about an entirely new concept in exercise gear by Courage Athletics. It's worth your attention.

Athletic Apparel that Encourages Weight Loss

When you buy the (soon to be manufactured) Courage Athletic Pant you invest in a relationship with a company that wants you to live a healthier life. The company believes that promoting support for a positive lifestyle goes beyond colorful clothing and advertisements with inspirational words. They back up their product with a unique guarantee. If you buy the Signature Courage Pant, you have 90 days to size down. When you lose weight, you send back your old pair and they'll send you a brand new one, in your new size, for free. How cool is that?!

Lose Weight Faster with Real World Goal Setting

Anyone who has read my tips and weight loss advice knows that I am a huge fan of setting SMART goals. Dieters often skip the goal-setting process and underestimate its value, but I believe it is one of the most important parts of your weight loss journey. The Courage Athletic Pant helps you develop both a timeline and a reward to make your goals more tangible.

Unfortunately, the Courage Athletic Pant is not yet a reality. The company is raising funds through a Kickstarter program. When the gear hits the market, they've promised me that they will let me know and I will be sure to let you know as well. Just stay connected with me through my Facebook page, on Pinterest, follow me on Twitter or subscribe to my newsletter and I'll update you.

(photo source: courage athletics)

Growing Support to Protect Obese, Overweight People

Monday May 12, 2014

A new study indicates growing support for anti-discrimation laws that prevent mistreatment of obese and overweight individuals. The research report published in Obesity found that 3 out of 4 individuals support efforts to add body weight as a protected class under Civil Rights laws. In addition, most of the people who were surveyed believe that we need other policy efforts to address weight discrimination across the nation.

Study author Rebecca Puhl, PhD explained the importance of the study to Newswise:

"Rates of weight discrimination are comparable with rates of racial discrimination, especially for women, and are seen across multiple domains, from healthcare and employment to media and personal relationships. We're hopeful that identifying these trends in support of action to end weight discrimination can provide backing for current and future policy efforts."

Have you been the target of weight discrimination? How did you manage it? Did it or does it affect your motivation to lose weight? Connect with me on Facebook or Twitter and let me know.

You can also learn more about getting support and supporting others who are in the midst of a weight loss process:

Ditch Your Car for a Week!

Wednesday May 7, 2014

Less Car More goHave you ever thought about the number of calories you'd burn each day if you had to walk or bike everywhere you went? It's worth considering, because the payout could be huge!

There are times when we have to drive to our destination. But when the weather is warm, see if you can bike or walk to work, to the store or to whatever place you need to be. Even if you need to take a bus for part of your trip, you'll benefit by walking to the bus stop.

Give it a try. If a week seems like too much, try it for a day.

If the thought of ditching your car sounds appealing, check out this film that being made about he concept. Less Car More Go will be a crowdsourced feature film that will revolutionize ideas of what a bicycle can do and how a documentary is made.

Healthy Monday Tip: How to Make a Healthy Salad

Monday May 5, 2014

healthy saladDid you know that May is National Salad Month? I didn't either. But now that I know, I've been inspired to spend the next few weeks eating greens, grains, and veggies. This can be dangerous, though, for people trying to lose weight. If you don't make your salad carefully, it can be full of fat and calories.

How to Make a Healthy Salad

Make a base for your salad by choosing greens that you like. Foodies might cringe, but I recommend iceberg. Iceberg lettuce gets a bad rap, but it adds crunch and texture without adding calories. Toss it with spinach romaine, or arugula for a flavorful healthy mix.

Then add a lean protein. A low calorie meat or dairy product will help you to feel full and satisfied with your meal. Finally, fill up the bowl with colorful veggies.

Avoid "Healthy" High Fat or High Sugar Foods

Now, here's where the tricky part come in. Many dieters like to add ingredients, like avocado or lowfat salad dressing. They sound healthy right? But there are pitfalls to both of them and to may other popular healthy ingredients. Many lowfat salad dressings, for example, are full of sugar.

Learn more about what to add and what to avoid to your next salad. A healthy bowl of greens can be a perfect addition to your daily meal plan, but it can also become a diet disaster if you're not careful.

(photo source: morguefile)

Healthy Tips and Recipes for Cinco de Mayo

Friday May 2, 2014

yonanas guacamoleWill you celebrate Cinco de Mayo on Monday? If so, I've got some tips and tricks to help you keep your diet on track while you eat and drink popular Mexican favorites.

Yonanas Guacamole

Have you seen the cool Yonanas soft serve ice cream maker yet? It's the perfect solution for dieters who crave ice cream but don't want the fat or calories. The folks at Yonanas came up with this creative spin on guacamole. It contains 222 calories and 11 grams of fat per serving.

Ingredients:

  • 2 frozen over-ripe bananas
  • 1 cup frozen avocado slices
  • 1 teaspoon lime zest
  • Sea salt to taste

Directions:

  1. Insert frozen banana
  2. Add cup frozen avocado
  3. Add lime zest
  4. Alternate remaining avocado and bananas
  5. Stir in bowl to combine; sprinkle sea salt is desired

Looking for more healthy tips and recipes?

(photo source: Yonanas)

 

New Garcinia Cambogia Warning for Dieters

Wednesday April 30, 2014

garcinia cambogiaIf you take Garcinia Cambogia to help you lose weight, you should be aware of a new case study published in the Journal of Medical Toxicology. According to the report, a 35 year-old woman ended up in the emergency room after developing stuttering speech, profuse sweating, elevated blood pressure and heart rate. Study authors suggest that she was suffering from serotonin toxicity as a result of combining garcinia cambogia and an anti-depressant.

Should I Stop Taking Garcinia Cambogia?

A single episode like the one recorded in Oregon doesn't necessarily mean that garcinia cambogia is dangerous. But it does serve as an important reminder that mixing medications and supplements is never a good idea. At the very least, if you choose to take a supplement, talk to your doctor about possible interactions with prescription medications, health conditions, or other supplements.

Is Garcinia Cambogia Effective?

In addition to safety concerns, there are also practical concerns to consider if you choose to take garcinia cambogia. Remember that the supplement industry is not regulated in the same way as the pharmaceutical industry is. So statements made by manufacturers are not always evaluated by the FDA and may not be as accurate as we'd like them to be. Studies into the effectiveness of g. cambogia have been mixed, and many of the studies have been done in rodents, not humans. Before you invest in this popular diet pill, make sure you get the full story.

(photo source: Peter Dazely/Getty Images)

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