Friday, March 15, 2013
I get a posting to my regular emails from Eating Healthy magazine. They pretty well cover much of what I've learned here at Sparkpeople. This is the article I read today about the 10 bad habits you should avoid.
1. Not drinking enough water. Staying hydrated helps to keep your memory sharp, your mood stable and your motivation intact. Keeping up with your fluids helps your skin stay supple, your body cool down when it’s hot, allows your muscles and joints to work better and helps clean toxins from your body via your kidneys.
2. Eating late at night. Researchers suspect that the longer lapse between meals allows the body to process the food more efficiently. Another reason is that you may sleep better: according to the National Institutes of Health, late-night meals can cause indigestion that interferes with sleep.
3.Not getting enough exercise. exercising regularly can help you lose weight and boost your energy. Exercising regularly also has bigger benefits. It may help you live longer!
4.Skimping on sleep. it can compromise your immune system, your judgment and ability to make decisions (you are also more likely to make mistakes) and your heart health. Being sleep-deprived may fuel depression and make it harder for you to lose weight .
5.Eating too much sodium. It would lower our risk of heart disease by up to 9 percent.
6.Choosing a Particular Food Because of a Healthy-Sounding Claim. Think: fat-free, trans-fat-free, gluten-free, etc. If such claims lure you in, know that just because a product lacks fat or gluten doesn’t necessarily mean it’s healthier. For example, fat-free products sometimes deliver more sugar than their fat-containing counterparts. And eating certain fat-free foods may even cause you to gain weight: in a Purdue University study, rats fed potato chips containing Olean (a no-calorie, fat-free fat substitute) put on more weight than rats fed regular chips.Experts think fat substitutes may interfere with your body’s natural ability to regulate how much food is enough, causing you to eat more. The nutrients in gluten-free products can vary greatly. Some gluten-free breads have up to 13 times more fat and 16 times more protein than others, according to a recent study that compared 11 different gluten-free breads. So if you don’t have celiac disease or gluten sensitivity, you may want to think twice before ditching gluten. Avoid being duped by a healthy-sounding label claim by comparing the Nutrition Facts Panels and ingredient lists across brands of the same food category.
7. Eating Lunch at Your Desk.It’s all too easy to munch on your midday meal desk-side, but according to a recent study published in the American Journal of Clinical Nutrition, you’ll feel more satisfied and will rein in that temptation to binge midafternoon if you turn your attention toward your meal. Study participants who ate lunch without distractions felt fuller 30 minutes after eating, and ate less when they snacked later, than people who played solitaire on a computer during their midday meal.
8. Cooking Everything in Olive Oil.Even though olive oil is packed with heart-healthy antioxidants (called polyphenols) and monounsaturated fats, which can help lower “bad” LDL cholesterol and raise “good” HDL cholesterol levels, there are times when it’s not the best choice for cooking. Why? Because olive oil has a lower smoke point than some other oils (that’s the point at which an oil literally begins to smoke and olive oil’s is between 365° and 420°F). When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form. So if you’re cooking over high heat, skip it. However, olive oil is a great choice for making salad dressing or sautéing vegetables over medium heat.
9. Skipping Dessert. You may think you’re doing a good thing by banishing sweet treats. But studies suggest that feeling deprived—even if you are consuming plenty of calories—can trigger overeating. And making any food off-limits just increases its allure. So if it’s something sweet you’re craving, go for it: a small treat won’t break your diet! Two squares of dark chocolate or ½ cup of (nonpremium) ice cream clock in at under 150 calories.
10. Not Changing or Sanitizing Your Kitchen Sponge Frequently Enough. This might not be something you think about regularly, but your kitchen sponge can harbor 150 times more bacteria, mold and yeast than your toothbrush holder. Ick! According to a study from NSF International (an independent public health organization), most of the germs they found won’t make you sick, but some could. So, if you’re the person who diligently cleans the kitchen counter, sink and refrigerator shelves, but fails to disinfect your sponge afterwards, try this to keep germs at bay: microwave a wet sponge for two minutes daily and replace it every two weeks.
Several of these really were much different than what Sparkpeople has taught me and some are new to me. So what do you think?