Personally I’m of the opinion that it’s a great source of nutrition, and packed to the brim with essential nutrients - it’s a pretty awesome choice. 

Lately I’ve come across a few interesting studies about dairy, and so I thought I’d share them with you here…

Milk Increases Satiety

One study published in the American Journal of Clinical Nutrition, found that drinking fat free milk in the morning helped increase the feeling of fullness, and subsequently led to decreased calorie intake at the next meal in comparison to a fruit drink.

The study showed that those who drank milk ate around 50 fewer calories at lunchtime. Possible reasons for this were the:

• Milk’s protein content
• Natural sugar in milk, called lactose
• Thickness of the milk

Dairy Calcium Leads to Fat Excretion

Another study published in Obesity Reviews, reported that diets higher in dairy calcium caused greater excretion of fat in the feces, than diets which were lower in calcium.

This study is pretty exciting, suggesting a reduced amount of fat may be absorbed by the body when your diet is higher in calcium, and therefore weight loss could be achieved.

Researchers found that the calcium effect was most pronounced when dairy calcium foods were given to people who didn’t normally have a high calcium intake, and less pronounced in those who were already eating a calcium-rich diet.

They found that adding 1241mg of calcium to the diet each day caused an additional 5.2g of fat to be excreted in the feces.

Here in UK we have a facinating TV programme called “The Truth About Food,” and each week they put studies and theories to the test. Last week they decided to put this study in the hot seat, and achieved some very interesting results.

Here’s what they did:

• Week one was a diet high in calcium (2000mg). 
• Week two was a diet low in calcium (500mg). 
• Crucially, both diets had an identical calorie content and were calculated to have the same fat content. 
• What they discovered: In the high dairy calcium group, twice the percentage of fat eaten came out in their stools, in comparison to when they ate a low calcium diet. 

So, what does this mean for you and I?

Well, it seems that adding a glass of milk to your breakfast could be a great way to reduce your calorie intake later in the day. These studies are also particularly good news if you don’t eat much dairy already - it seems you could benefit most.

Again, I must stress this isn’t an excuse to start munching on cheese morning, noon, and night - a high fat intake can still lead to obesity.

The important thing to notice with this second study is that the overall calorie content of subjects diets remained the same - they weren’t simply piling dairy on top of what they were already eating.

The current RDA/RNI for calcium is 1000mg/day for those 19 to 50 years, and 1200mg/day for those 51 years and above. To get this you should aim for 2-3 servings of dairy foods each day.

A serving is equal to:

• 1 cup (8 fl oz) of milk 
• 1 cup of yogurt 
• 1.5 oz of cheese (such as Cheddar) 

What are your thoughts on this research? 

Photo credit: Sunfox

What is it? A jump rope of course!

What I love about skipping is you can burn an amazing amount of calories in just 15 to 20 minutes. Depending on how fast you jump, you could potentially burn off 5 to 15 calories per minute.

Rope jumping is also great for improving agility, balance and coordination.

If you’ve tried using a jump rope lately you may have discovered it’s not as easy as it looks. How many minutes can you do before giving up?

Most people find that in the beginning it’s pretty difficult to keep up for long enough to be effective, and it’s also easy to lose your rhythm.

So, here are 10 tips to improve your rope jumping success:

1. A beaded rope is easier to control than a lightweight cloth or vinyl rope.

2. Wear a supportive training shoe to minimize the impact on your feet and joints.

3. Use flat surface, such as a wooden floor.

4. Shorten the rope so the handles reach your armpits.

5. Look straight ahead rather than down while jumping.

6. Maintain good posture by pulling your shoulders slightly back, bracing your abdomen and keeping your shoulders pulled down away from your ears.

7. Relax your arms by your sides, and turn the rope by making small circles with your wrists, rather than big circles with your shoulders.

8. Stay high on the toes - these are your body’s natural shock absorbers.

9. You don’t need to come more than an inch off the ground with each jump.

10. Remember to warm up, stretch and cool down to help prevent injury.

In the initial stages you may find it helpful to alternate rope jumping with power walking to help build your stamina.

Start by doing 30 seconds of each, then increasing to 1 minute, and so on. As you get more comfortable, begin continuous jumping for as long as you can.

Target Heart Rate

While using the jump rope you should pay attention to your heart rate to make sure you’re exercising with enough intensity to benefit from the exercise, but not so vigorously that you’re at risk of injury.

Your maximal heart rate is 220 minus your age. At the high end of your target zone it’s 85% of that number, the low end is 70%.

For example, if you’re 27 years old, your maximal heart rate is 193, and your target zone is 135 - 164 beats per minute.

JumpSnap: Ropeless Jump Rope

If you find yourself constantly getting tangled up in the rope, how about giving the Ropeless Jump Rope a go?

The JumpSnap Rope is made with two weighted handles, rather than the traditional rope. It also has a nifty little function which will inform you how many calories you’ve burned, the number of rotations, and the total time you’ve been working out, and it’s perfect if you have limited space to work out.

You can purchase the JumpSnap for $39.95.

Something that strikes me as I listen to people talking about eating, is the sheer indoctrination about dieting.

There’s this idea that to be thin we must avoid all “bad” foods and replace them with so-called “good” foods. Last time I checked, there was no such thing as a good or bad food!

There’s also an extremely frustrating idea that to lose weight successfully you must follow some kind of stupid diet plan - clearly I’m not a fan!

I really struggle with this kind of thinking.

On the one hand, I want people to be able to enjoy the pleasures of eating. So I’d love to say, “You can have a piece of chocolate cake once in a while.” But, on the other hand I know that for some that’s the very thing which will set them off on a bad bout of eating again.

This concerns me, because eating is supposed to be enjoyable!

I’d love to hear from you guys - how do you deal with these issues? Are you in favour of complete abstinence from any food that appears “bad,” or do you allow yourself to indulge once in a while?

I’m also wondering if guilt is a major factor for any of you?

For me, a piece of homemade chocolate gâteau or cheesecake now and then does the trick. And, I don’t feel guilty about it because I know it’s an occasional treat. Is it like that for you?

Unfortunately, shame and guilt are two things many people have associated with food for years.

The fear of getting “fat” can actually be quite gripping. And, when you do give in to having a treat, you can end up feeling utterly tortured because you think you’ve “blown it” once again.

Can you imagine what it would be like if food wasn’t the enemy, but rather something you have complete control over, and most of all something you enjoyed?

What would that look like for you? No more counting calories or avoiding parties, just in case!

Remember, none of us eat perfectly all of the time. So, if you feel like you’ve slipped up, rather than entertaining thoughts of guilt, put it down to experience and move on. Guilt doesn’t do any good, in fact it’s probably more harmful than anything else.

Again, this isn’t a license to eat poorly and not care. But, I believe we need to get out of the mentality that certain foods are “good” or “bad.”

What are your thoughts on this? Do you struggle to eat without guilt?

Photo source: Lusi

Is that really the case?

Unfortunately, no it’s not! Pregnancy it not a time for indulging unnecessarily in snacks of cookies and potato chips.

So, how much should you eat during pregnancy?

Calorie requirements during pregnancy are dependant on physical activity and pre-pregnancy weight.

• In the UK, we recommend a 100-calorie increase per day for the first six months, and 200-calorie per day increase for the last three months
• This recommendation assumes that during pregnancy activity levels fall and you become a little more sedentary. However this is not always the case.
• In the US, an extra 300-calories per day are encouraged in the final six months.
• Please remember, these are merely guidelines; I believe women should learn to listen their own bodies first and foremost.

I’m sure you’ll agree the recommended increase in calorie intake is pretty low in comparison to what many people eat during pregnancy.

Gaining too much weight in pregnancy can actually increase your risk for gestational diabetes and high blood pressure. So, try to control your food portions, and tune into real hunger, rather than eating for emotional reasons.

Remember, some days you will feel like eating more than others, and that’s completely fine too.

Adding an extra 100 - 300 calories to your diet is pretty simple without overdoing it. Here’s a list of healthy snacks high in calcium, protein, wholegrains, fiber and nutrients to help you beat those cravings:

Craving something sweet?

• 1 cup natural yogurt and 1 cup fresh or frozen berries, sprinkled with 2 tablespoons granola cereal
• 1 cup reduced fat hot chocolate with a medium apple
• Homemade healthy granola bars
• 1/2 cup 100% pure orange juice, frozen and eaten as sorbet
• 1/2 cup reduced fat milk and 1/2 cup fresh strawberries, blended with 1/2 cup natural yogurt
• 1 cup cottage cheese with 1/2 cup pineapple chunks
• 1 handful of mixed dried fruit
• 1 cup natural yoghurt with linseed’s and a pinch of cinnamon

Craving something savory?

• 4 wholegrain crackers topped 3 tablespoons reduced fat hummus and sliced cherry tomatoes
• 1 handful mixed nuts
• 1 sliced of wholegrain bread with 1 tablespoon peanut butter (note: if you have a family history of allergies research suggests avoiding peanuts during pregnancy)
• Selection of raw vegetables with 1/4 cup low fat dressing
• 3 handfuls of unbuttered/unsweetened popcorn seasoned with herbs
• Small sandwich with tuna/chicken/beef/eggs etc and salad leaves
• 1 oatcake topped with cottage cheese and fresh coriander
• 1 small cup of homemade vegetable soup

The bottom line…

Adding a few hundred extra calories to your diet during pregnancy is extremely important, but those extra calories should come from healthy whole foods where possible, rather than fat-filled empty calories.

What are your favorite pregnancy snacks?

Check out my previous posts on pregnancy nutrition:

• New Recommendation for Fish Intake During Pregnancy
• Nutrition for Pregnancy - The Basics
• Breastfeeding Nutrition: What You Need to Know

Photo source: simmbarb

We’re all so busy, and the fact that we’re constantly bombarded with new diet and health information means we often don’t know who or what to believe in.

Personally I think we need start simplifying things. So, rather than going on the latest whim of the media, try trusting your gut instincts a bit more.

But, what would a more simplified healthy lifestyle look like?

Well, for me this means taking time to enjoy my morning coffee and breakfast without feeling like I need to rush out the door. It also means making time to exercise. And, it means doing the things I enjoy regularly such as seeing my friends and family just to catch up!

To simplify your life you need to make a conscious decision to do it - it won’t just happen for you. And, this may prove difficult, but it’s well worth the effort.

So, here’s how to do it…

1. Do Less
Do you have what seems like a zillion ideas in your head of how you’re going to get healthier, or lose weight by Summer? It’s very difficult to simplify your life when you’re trying to do so many things at once.

Instead, make the conscious decision that you will do less. To do this you need to decide what’s really important for you right now? Perhaps it’s working on your exercise routine, or something really simple like adding one extra portion of veg to your diet.

Whatever it is, give this one thing your full attention. This way you’ll be more focused and therefore more likely to achieve your goals, even though it seems like you’re reaching for less.

2. Be in the Zone
It’s not enough to just simplify your goals, you also need to become more mindful of what you’re trying to achieve.

So, keep yourself focused on the here-and-now by writing reminders of what your current goal is. Perhaps send yourself an email reminder at the same time each day, update on your progress using something like Twitter, or ask a friend to check-in with you each week to see how you’re doing.

3. Disconnect
Are you constantly reading the latest diet info, or listening to broadcasts about what’s happening in the dieting world? Sometimes it’s good to just switch off, and make up your own mind about what works for you! After all you know more about yourself than some guy or gal on TV, don’t you?

Now don’t get me wrong, you know I’m all for education on how to be healthier, but sometimes you just need to disconnect from it all and go with your gut.

How do you plan to simplify your health goals?

Photo credit