7 Diet Traps and How To Fix Them

Learn how to avoid these diet traps

Like most of America, you’ve got pounds to shed that won’t budge
despite hitting the gym and walking blindfolded past the Krispy Kremes. So
what could be sabotoging your diet? Let me share with you the 7 Deadly
Diet Traps
and show you how to fix them.

    1. SKIPPING MEALS

I used to skip breakfast because of operating, then grab a bagel with
peanut butter/cream cheese and a banana for lunch as I rushed back to the
office, then would consume mass quantities of food at my evening meal. If
you find yourself nibbling in the afternoon on high glycemic carbs instead
of good protein, let me show you how to fix this. You need to feed
yourself OFTEN by establishing a routine. Figure out what snacks
work for you and make it a pattern to eat every 3-4 hours, as this stokes
your metabolism and puts the brakes on carb bingeing.

I routinely have a few slices of French ham/provolone cheese with a
great French mustard/mayo on some lettuce leaves for a quick lunch when
I’m working. It satisfies and it fits my needs for quickness.

    2. FAILING TO MAKE A PLAN

Not every diet or exercise program fits the needs of every particular
individual. Walking in the AM is hopeless if you are an PM person. So make
a fitness plan that WORKS with your lifestyle, personality. I found that
walking at 4pm for the entire duration of the Ellen Degeneres Program fit
my personality/needs. Now, I don’t want to MISS my scheduled walk, as that
also means I’ve missed her show. So, design your own program to be doable
for you. If you hate to cook or don’t have the time, cook on Sunday and
fix meals for the entire week.

    3. CONSUMING EMPTY CALORIES

I know you’re addicted to Diet whatever…but those liquids don’t make
your “satiety” hormones work in your stomach. So always eat some protein
when drinking a non-caloric drink to keep the gastric wave moving along
properly.

    4. EXERCISING ONLY A LITTLE BIT

Just taking the stairs instead of the elevator or parking as far away
as possible in the grocery store parking lot is a GOOD START, but a study
of over 3000 people who lost weight and KEPT it off showed that roughly an
hour of moderate DAILY exercise, such as walking at 3mph, was the key to
successful weight control. Get a pedometer and discover how MANY or few
steps you are actually taking in a day. When I strapped one on, I was
stunned to see that my macaws actually generated MORE movement than me.
You want to log-in approximately 11,000 to 12,000 steps per day (or
roughly 5 miles) to keep the weight off. Read more

10 Foods That Sabotage Your Diet

Step
Away from These Bad Boys

Want to know which foods are the WORST ones to ever pass your lips?
Steer your grocery cart clear of:

  • DONUTS
    White flour, sugar and fried. Need I say more.Okay I will: trans fats
  • MARGARINE
    Two words: trans fats. Butter, especially unsalted butter is your best
    choice.
  • SUGARED CEREALS
    I’m talking puffed, dyed, sweetened and chock full of chemicals. Hmm..maybe
    THIS is where the weapons of mass destruction are hiding! Again, trans
    fats.
  • SPORTS DRINKS
    Anything that reminds you of antifreeze or your children’s waterpaint
    cleaner CAN’T be good for you. These products are stuffed with sugar
    polymers with no nutritional benefit.
  • TOASTER PASTRIES
    The ingredient lists of these products COULD be used to make weapons
    of mass destruction in your body.Remember those two words: trans fats.
  • CHIPS
    I’m not talking the Eric Estrada kind…but those greasy, processed,
    frankenstein version of real food. Again, two words: trans fats.
  • SODA POP
    9 teaspoons of sugar per can. Just pour the “pounds” down the drain.
  • BALONEY/HOT DOGS
    Any food that is made up of animal parts that are so fat laden they
    could lube your sports bike doesn’t belong in your diet.
  • CRACKERS
    Hydrogentated trans fats and white flour. Nuf said.

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    Rebound Weight Gain for Yo-Yo Dieters

    New Study Explains Rebound Weight Gain

    You read the title correctly. In a study published in the American
    Journal of Human Biology, researchers studied the sad irony of obesity
    in developing food-starved nations. “In the same household, you can
    have a chubby kid and a starving kid,” , the lead researcher, stated.

    He argues that obesity in developing nations is a result of the body’s
    attempts to cope with childhood malnourishment. The phenomena is similar
    to yo-yo dieting, where dieters who have deprived themselves gain weight
    at faster rates than non-dieters when they begin eating normally again.

    Under normal nutritional conditions, humans only absorb about 80 percent
    of the nutrients from the food they eat, and the rest of the nutrients
    pass through the body. But when deprived of nourishment, the body becomes
    a super efficient machine, Frisancho said, pulling all the nutrients
    from the food for energy. Further, because humans need a certain percentage
    of body fat reserves to stay alive and because it takes more work for
    the body to burn fat than carbohydrate, the body in starvation mode
    learns to burn carbohydrate for energy and to store fat, rather than
    to use the energy for growth.

    I have never been a fan of induction stages of dieting, which are often
    prolonged beyond the first two weeks of any diet. As demonstrated in
    this article, continuous restriction of carbohydrates will only result
    in rebound weight gain. That’s why it’s so important to choose the RIGHT
    carbs to eat and to maintain a healthy ratio of about 35% of your diet
    as high fiber, low glycemic carbs if you want to prevent rebound weight
    gain when aiming for a maintenance, healthy diet.

    Reduced rate of fat oxidation: a metabolic pathway to obesity in the
    developing nations,

    Am J Hum Biol. 2003 Jul-Aug;15(4):522-32.


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    The Menopause Diet “Cheat Sheet”

    MASTER YOUR NEXT PARTY BUFFET WITH THESE 5 GREAT TRICKS
    (from First for Women, Dec. 2002)

    1. Bring on the bean dip to stop starch absorption. Chickpeas, kidney
    beans and soybeans have glycemic indexes as low as 10 — even canned baked
    beans clock in at just 48 — so dip in! And research from the University
    of Scranton in Pennsylvania shows that adding beans to a meal slashes
    starch absorption by 66 percent, averting the blood-sugar and insulin
    surges that set the state for fat storage. Same goes for fruits and veggies,
    most of which come in below 50.

    2. Drizzle on lemon to stop the sugar surge. Steal some lemon wedges
    from the complimentary bar at your company party and put them to good
    use. Australian research suggests that drizzling side salads and veggies
    with lemon juice, vinegar or other acidic condiments can cut the blood-sugar
    spike from an average meal by as much as 30 percent.

    3. Head to the carving station to dodge energy lows. With a glycemic
    index of zero,protein and fat have a minimal effect on blood-sugar levels,
    so take a hint from the Whos in Whoville and load up on the roast beast!
    Plus, including a few ounces of protein and a dab of fat in every meal
    slows carb absorption, dampening blood-sugar spikes that can cause your
    energy to falter if you do eat food on the high end of the glycemic scale.

    4. Stick to whole-wheat crackers to nix cravings. When the cheese platter
    rolls around, pass on crackers that aren’t made with fiber-rich whole
    wheat. White cereals, breads and crackers have glycemic indexes as high
    as 100. Within 20 minutes of eating, the pancreas produces an insulin
    surge that shuttles sugar into fat cells. Your blood-sugar level plunges,
    you feel famished and your brain looks for a quick fix from the same foods
    that put you on this roller coaster in the first place.

    5. Down a glass of milk to flip your fat-burning switch. Take a tip from
    Santa: The milk he drinks every Christmas Eve may help slim his bowl full
    of jelly. With a glycemic index of 40, milk helps prevent fat storage
    and speeds fat burning. Other great drink options: seltzer, unsweetened
    tea or coffee, and diet soda.

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    5 GM Low Carb Snacks For Your Menopause Diet

    It’s Easy to Snack on These 5 gm Low Carb Foods
    Everyone is looking for the Holy Grail to weight loss, but these 5gm low-carb snacks can turn ANY diet into a low-carb snack weight loss winner!

    FRUITS

  • 1/4 cup blueberries or pineapple
  • 1/3 cup raspberries, blackberries, cantaloupe, honeydew or grapes
  • 1/2 cup strawberries
  • 1/2 small apple
  • 1/2 medium-size peachVEGETABLES
  • 1/2 cup peppers
  • 2/3 cup asparagus, broccoli or string beans
  • 1 cup cauliflower or summer squash
  • 1/3 cup onion or carrots
  • 1/4 cup peas or corn
  • 1/5 cup potato
  • 1/2 cup tomato juiceNUTS
  • 2 ounces walnuts
  • 1 TB. almond butter
  • 1 ounce almonds
  • 2 TB. dry roasted cashews
  • 1 ounce hazelnuts
  • 18 kernels macadamia nuts (1.5 ounces)
  • 30 pecan halves
  • 1 ounce pine nuts
  • 25 pistachiosSEEDS
  • 1 TB flax seeds
  • 142 hulled pumpkin seeds
  • 2 TB sunflower seeds
  • 1 ounce watermelon seeds
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