Fitness Mantra : A Health and Fitness Blog

At Fitness Mantra the focus has always been on making small everyday changes that can lead to big results. But sometimes the cornucopia of facts and figures, fruits and veggies, whole grains and lean meats can be a bit overpowering. Overthinking all the facts you know and trying to fit them all in your schedule could lead to an even worse situation: paralysis by analysis, or the inability to do anything because you know so many things!

apple and measuring tape So at times, it is not surprising if you just looked at all the facts and said “I Can Only Handle One Diet Change Right Now. What Should I Do?”. It is this precise question that was put to some of the top dietitians from the American Dietetic Association by Prevention Magazine and the results were compiled into the 100 Smartest Diet Tips Ever.

While some of the tips touch upon things we have discussed extensively at Fitness Mantra like the inclusion of whole grains and watching portions, there are many which at first glance seem like common sense, but which we might unconsciously ignore:

Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

Read all the tips and remember - even if you incorporate just two of these changes a week, you should be all set by the end of this year!

Technorati Tags: health, fitness, nutrition, diet tips

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Undoubtedly, the biggest story of the week is the Federal Trade Commission(FTC)’s $25 million fine against four manufacturers of so-called weight-loss pills. In particular, fines were levied against the marketers of Xenadrine EFX, One A Day Weight Smart, CortiSlim and TrimSpa.

The ads for CortiStress said it could reduce your chances of developing Alzheimer’s disease. Xenadrine EFX’s “thermogenic technology” was supposed to give your metabolism a lift. And TrimSpa said it contained a plant “used by African bushmen for centuries” that could help you lose weight so you could “become all you ever envied.”

pills It is definitely a mistake to think that one can achieve permanent weight loss using pills that temporarily boost your metabolism with an influx of chemicals like caffeine or some thermogenic (heat producing) agents. Another interesting article that came out just a few days before this FTC fine is the prescient “Diet Pills: Does Weight Loss Come in a Pill?” (#17 below). Read that article completely to understand how such “diet” pills really work and why nothing can really beat a good diet and exercise plan when it comes to achieving your long-term health and fitness goals.

Top health news for this week:

FTC Levies 25M Fine Against Diet Pill Firms The Federal Trade Commission announced it will collect about $25 million from the marketers of popular weight-control pills to settle allegations that they misled consumers.
Fitness: Secrets of Celebrity Trainers The important thing is to do the behaviors: be active, eat right and feel good today. The results will follow.
Food labelling campaign launched Some of the UK’s biggest food manufacturers are launching a £4m campaign to promote nutritional labels.
Which diet is best for you? Research shows that to lose weight — and keep it off — you must pick a plan that suits your personality, food preferences and schedule.
Some guidlines to weightloss programs to help separate the true from the false What elements of a weight-loss program should you look for in judging its potential for safe and successful weight loss?
Have a healthier heart right now! Imagine a world in which heart attacks are rare, heart disease is detected early and accurately so few people will ever need angioplasty or coronary bypass surgery. This is the world Dr. Arthur Agatston believes we can live in.
Starbucks plans to drop trans fats at its U.S. shops Starting today, all donuts, muffins and other treats sold in half of Starbucks Corp.’s standalone U.S. stores will be completely free of trans fats, the company said.
Stored Calories May Raise Cancer Risk It’s not the calories you eat — it’s the calories you don’t burn off that increase cancer risk, studies of mice suggest.
Magazines Linked to Unhealthy Dieting Teen girls who often read magazine articles about dieting and weight loss appear to be three times as likely to engage in extreme dieting practices, such as vomiting and using laxatives.
Abigail Trafford - Here’s to a Really Big Resolution What if we were to make a really big resolution? What if we vowed — as individuals and a society — to change the culture of aging?
Beverage makers tout drinks designed to boost metabolism The shoppers looked skeptical. “This is the first drink that can actually help you lose weight,” sales representative
Go Slowly Now . . . So You Don’t Slump Later Before you suit up and hit the trail (or the gym or the pool), there are a few questions you’d do well to ask.
Motivation Key to Keeping Those ‘Get Fit’ Resolutions Before you make a New Year’s resolution to get in shape, it might be a good idea to assess whether you’re really ready to make that commitment, say experts at the American Council on Exercise (ACE).
Break the habit, not a resolution So tomorrow. Definitely tomorrow. That’s when it all changes for us. We’ll hit the gym at 6 a.m., skip breakfast (starvation is always a great way to start that new diet), and eat nothing but lettuce and celery until dinner.
Resolved to Be a Loser? You’ll Need More Than Luck If this year is like others, nearly half of those vowing to lose weight will have given up their efforts by Feb. 1.
Are You Really Ready To Clean Up Your Act? Why is it so hard for people to change? Is it possible that we’re missing a self-discipline gene?
Diet Pills: Does Weight Loss Come in a Pill? Well, primarily these are thermogenic agents. A thermogenic agent is one that produces heat — in everyday parlance, it “speeds up” the metabolism. The kiosk products do indeed produce some thermogenic effect, but at a cost.
2006 diet news focused on food choices, good and bad Order from a menu of vegetables, fish, wine and chocolate, but hold the trans fats and sugary sodas. That might best sum up the diet headlines of 2006.
New Job Title for Druggists: Diabetes Coach For the past 10 years, the city of Asheville has given free diabetes medicines and supplies to municipal workers who have the disease if they agree to monthly counseling from specially trained pharmacists.