Nutrition Bites

Below are Nutrition Bites that you can use individually or combine some of them to put in your newsletters or on your websites.  It could be daily "nutrition bites" or weekly.  Here is an example of how you could put it in your newlsetter or website.

Nutrition Bites
By: Dr. Chris Mohr
www.mealplans101.com (redirect with your hoplink)

Drink tea: research suggests that those who drink tea (black, green, or white, as long as it’s from real tea vs. herbal tea) have lower BMI’s and have less body fat.

Nutrition Bites is brought to you every week by Dr. Chris Mohr of mealplans101 (redirect with your hoplink)

Here is the list of Nutrition Bites for you to use.

1. Drink tea: research suggests that those who drink tea (black, green, or white, as long as it’s from real tea vs. herbal tea) have lower BMI’s and have less body fat.
2. Eat cayenne pepper. A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin (the active ingredient in cayenne) increased fat oxidation.
3. Eat hot peppers, they may increase thermogenesis.
4. Decrease/eliminate simple carbs. By increasing insulin levels, they provide a very favorable environment for gaining fat.
5. Eat more fruits: Studies at Penn State University that increasing fruit intake helps facilitate weight loss.
6. Eat more veggies. They fill you up, without providing many calories. Just avoid the high fat/high calorie dressings.
7. Lift weights. Build more muscle, burn more calories. ‘nough said.
8. Cut down rest time between sets. This will keep your heart rate elevated causing an increase in calories burned.
9. Do intervals. No more strolls through the park. A study presented at the Experimental Biology Conference showed maximum fat utilization occurred at peak intensities (e.g., not during your normal step aerobics classes).
10. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism, through something called the thermic effect of food.
11. Supplement with fish oil. A study published in Lipids fed mice diets enhanced EPA and DHA. The researchers learned that the mice fed diets higher in omega-3 fats had significantly less accumulation of body fat.
12. Do full body exercises, such as squats. You’ll get more bang for your buck out of each workout.
13. Alternate upper/lower body routines. This will keep your heart rate elevated throughout your entire workout meaning you’ll be shedding fat faster than ever.
14. Cycle carbs depending on workout routine. Sure, carbs are important, but you surely don’t need as many if you’re not working out.
15. Start meals with a salad and low-fat dressing. Salad will provide some bulk to help fill you up, so you eat less calories overall.
16. Include low-fat water based soups as snacks. include this with a salad and the two of them will fill you up before getting to the calorie laden meal.
17. Don’t forget the fiber. Think of fiber like a sponge; it absorbs water and makes you feel full.
18. Lift heavy to build muscle. Put down the pink 1 lb dumbells and push some iron. Don’t worry, you won’t get “too big.” What you’ll get is a fat burning machine.
19. Drink water
20. Bump up the intensity-make your workouts count!
21. Change up your routine—variation is the key. Your body grows accustomed to what you do; if you do what you’ve always done, you’ll get what you’ve always gotten.
22. Add time. Duration is important with aerobic activities. On the times you do long duration activities, you won’t get much benefit if you’re done in 5 minutes.
23. Take a walk. The more calories you can burn each day, the better.
24. Add beans to your salads. It’s a nice way to add some additional fiber, protein, and healthy carbs.
25. Replace one meal/day with a large salad and lean proteins.
26. Self monitor. Keep a journal. There’s no other way to track what you’re putting in your mouth.
27. Portion Control. Avoid the buffet line and never super size a thing; instead make sure you’re following what the nutrition label recommends for a serving.
28. Weigh and measure foods. You won’t know how much you’re eating unless you pull out the food scale, measuring cups and spoons.
29. Switch to calorie free drinks. All calories count, whether they’re liquid or solid, so unless it’s milk, opt for tea or water.
30. Don’t drink juice, eat the whole fruit. The whole fruit provides more nutrients and fills you up more.
31. Weigh yourself. Studies show daily weights help enhance weight loss efforts. Of course a scale doesn’t decipher between fat and lean body mass, but it can still be of benefit.
32. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who ate breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab a yogurt, a piece of fruit, or make a smoothie. It doesn’t have to be fancy.
33. Eat the bulk of you meals in the AM and eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating the bulk of your calories earlier in the day positive influences weight changes.
34. Stay upright-you burn more calories.
35. Use your legs, they’re the largest muscle group therefore will burn the most calories.
36. Ask your waiter to doggy bag ½ your meal before serving it to you.
37. Use the stairs, skip the escalator and elevator. Every little bit helps, so get in all the movement you can.
38. Eat smaller, more frequent meals. A study published in the journal Appetite demonstrated an appetite reduction in those who increased meal frequency.
39. Switch to low fat/fat free dairy products. You get all the same nutrients, just less fat and calories.
40. Eat low energy dense foods. These are foods that are high in water and lower in calories, such as fruit, veggies, soups, salads, etc. Studies at Penn State University have showed that the inclusion of these foods helps individuals eat less total calories overall.
41. Don’t grocery shop hungry. Rather than stick to your list, you’ll buy everything in the aisle; foods that are sure to sabotage your goals of getting lean.
42. Replace side dishes with steamed veggies. Restaurants will often allow you to switch the fries or chips with steamed veggies; all you have to do is ask.
43. Bake, don’t fry
44. Switch to smaller silverware; it forces you to take smaller bites.
45. Use a grill
46. Order dressing on the side, dip the fork in dressing, and then in the salad. This saves a ton more dressing than if one was to order it on the side, then poor the entire cup on the salad anyhow. Less calories equals less weight.
47. In the airport? Carry your luggage, don’t roll it. Just another way to increase energy expenditure.
48. Skip the “Venti lattes” and opt for plain coffee or, better yet, tea. Those extra large “designer” coffees can pack a wholloping 500 or more calories per serving!
49. Order a low-fat item off the kids menu.
50. Got oatmeal? Plain rolled oats will help fill you up more than the high sugar breakfast counterparts. Moreover, 1 serving provides a lot less calories than the sugar coated altneratives.
51. Fidget. A study published in the journal Science showed that those who fidgeted more often, changed posture frequently, etc weighed less than those who did not. This extra movement was termed NEAT (non-exercise activity thermogenesis).
52. Laugh often. A study presented at the European Congress on Obesity found those who laughed hard for approximately 10-15 minutes each day burned an additional 10-40 calories/day. Multiply that by 365 and those calories can add up!
53. Don’t use email within your office—get up and walk to a co-workers desk.
54. Eat low-fat dairy products—some research suggests low fat dairy consumption is correlated to lower body fat levels and BMI
55. Switch to water first thing in the morning vs. juice; you’ll save about 100+ calories.
56. Steam your veggies—don’t sauté them in butter or oil
57. Leave something on your plate when eating—every little bit counts.
58. When out to eat, split a meal. The portions are usually big enough to feed a family.
59. Skip dessert-try a piece of fruit instead.
60. Don’t socialize around the food tables at parties; you’re more likely to pick, even though you may not be hungry.
61. Don’t eat your kids leftovers; every little bit of food adds up.
62. Keep chips, dips, and other high fat snack foods out of the house—if they’re there, you’ll eat them (and you’re not fooling anyone by saying “they’re for the kids”)
63. If you have a dog, take it for a walk—don’t just let it out in the back.
64. If you don’t have a pet, offer to walk a neighbors dog.
65. Pick up a newspaper route; you’ll get paid to exercise!
66. Use smaller plates and bowls, there will be less room for you to fill up and it makes less food seems like more.
67. Skip buffets. You will feel you like you have to get your moneys worth and overeat.
68. Slow down. It takes approximately 15-20 minutes for the stomach to sense it’s full. If you woof down your food like a starving dog, you’ll likely out eat your hunger.
69. Decrease your food intake by 100 calories per day; theoretically this translates to nearly 1 pound per month (1 lb = 3500 calories).
70. Buy a pedometer and accumulate at least 10,000 steps each day.
71. Switch to fat free dairy products.
72. When possible, walk or bike to do your errands.
73. Don’t buy in bulk, unless you’re buying toiletries or feeding an army. The more that is there, the more that you’ll eat.
74. Avoid fad diets.
75. Stay away from the alcohol—I don’t care if it’s low-carb anything, alcohol provides 7 calories/gram, which means a lot of empty calories
76. Plan ahead. If you fail to plan, you plan to fail
77. Pack your meals for the week on Sunday; you never want to be without options.
78. Keep some healthy bars in your glove compartment so you’re prepared for anything. You don’t want to go hungry because you’ll be less inclined to make smart choices.
79. Take before pictures and write down your goals.
80. Try a new full body exercise
81. Become independent---use free weights and lay off the machines. The additional muscle required for stability will burn additional calories.
82. Get new friends. If your friends prefer pizza and beer, find one’s who are like minded and want to be healthy. Research has suggested that social support enhances success.
83. Create a healthy environment. Keep fruit on your counter, do a pantry sweep and get all junk out of the pantry, and make it impossible not to make healthy choices
84. Be balanced. Quality carbs, lean proteins, and healthy fats are all important; you should never be without any of them.
85. Change your attitude—there are no quick fixes, fat loss is permanent!
86. Put yourself first. Many people (women in particular) put everyone else ahead of themselves and let their health fall by the side.
87. Be honest with yourself—you’re not fooling anyone by “sneaking” different foods.
88. It’s not all or nothing; if you fall off the bandwagon, jump right back. Don’t let yourself continue to fall until all progress has been lost.
89. Have exercise equipment at home? Don’t let yourself watch TV unless you’re moving on it.
90. Wake up early to exercise; you’re more likely to get it done if you don’t wait until after work.
91. The average American eats around 3 servings of fruit and vegetables each day. The recommendation is 5-13 servings and research shows those who eat more have lower body weights, decreased risk for heart disease, stroke, Alzheimers, and cancer. Add 1 more each day to start and you're doing your body a favor.