Banish that belly fat

A diet high in soluble fibre is key to busting that dangerous belly fat. In a study published online in the journal Obesity, increasing soluble fibre intake daily, along with regular moderate activity, is linked to decrease over time in this visceral fat.

How much so? For every 10 grams of soluble fibre daily, visceral fat was reduced 3.7 percent every five years. Add moderate activity to the mix? Visceral fat goes down by 7.4 percent over the same amount of time.

And what that translate to in real terms? Ten grams of soluble fibre is equal to two small apples, a cup of green peas and one-half cup of pinto beans. Moderate activity is 30 minutes of vigorous exercise two to four times a week. Totally do-able, methinks — in fact, most of you are likely already doing so, healthy peeps that you are. Belly fat be gone.

Leave a Comment June 28, 2011

Secrets to losing weight in the long term

Some highlights from new research published by the Harvard School of Public Health, which studied 120,000 people over a 20-year period:

• Eating more nuts and yoghurt daily had more effect on weight loss than eating fruits and veggies daily.
• Worst foods to eat that are linked to weight gain? Chips add an extra 1.69 lbs per four years for every serving a day over the average, yikes. Sugary drinks and meat also pack on the weight over time.
• Sleeping between six to eight hours minimizes weight gain.
• Cutting down on TV time also key on staying trim.

I can handle including more yogurt and nuts in my diet. As for cutting down on chip consumption, getting more sleep and watching less TV, that’ll be way tougher… 

Leave a Comment June 23, 2011

For the most nutrient-dense produce, go with the ones front and centre

So I realized recently that I may be a bit fussy when it comes to buying fresh produce–as I was standing there, carefully selecting and examining about 8 different pieces of fruit, at least three people came and went, picking up the first fruit they touched. Huh.

Anyhow, enough about me and my–let’s call it discerning–ways…

When you shop for produce you might want “Let there be light” be your mantra. The USDA conducted a study and found that spinach leaves exposed to the artificial flourescent lighting (which would be those packages in the front) are more nutritious (with significant increase in levels of carotenoids and vitamins C, E, K, and B9) than those stored in darkness (ie. those hidden in the back of the display).

Leave a Comment May 4, 2011