Sleep 7-9 hours. Less sleep can slow down your metabolism.

Get your cardio. Vigorous cardio exercise increases your metabolism up to 14 hours afterwards.

Drink 4 cups green tea. Green tea temporarily increases your metabolim.

Eat lean meats. It take 30% of its own calories to digest.

Eat fiber-rich whole grains. It take more calories to break down these foods than refined foods.

Drink low-fat dairy. Rich in calcium, vit D, and protein, dairy helps to maintain and build muscle. And one pound of muscle burns three times more calories than one pound of fat.

Tags: baby fat diet, health, lose fat, low fat, metabolism, muscle, nutrition

Check out my green tea and citrus fat blaster shake in the Feb issue of Oxygen in stores now.  Did you know combining citrus with green tea helps you absorb more of the green tea’s beneficial flavonoids?  Made with 1 tsp matcha tea (ground green tea leaves), which has the equivalent of as much as 10 cups of green tea, and wholesome ingredients, this sunny shake is rich in nutrients and protein to help you reach your New Year’s resolution fitness goals. Check it out!

Tags: baby fat diet, fat blaster, health shake, Oxygen magazine, sunshine shake

Need a little pep this holiday to get you out and exercising? Try peppermint, studies show the scent can improve your mental energy and may even improve performance.

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Help yourself not overeat holiday goodies by keeping yourself, house, car and office space smelling like vanilla. Studies show that aromas can influence how we feel, our behavior, and can help curb our appetite. The vanilla aroma sends messages from the gut fooling the brain into thinking you ate something sweet. One study by St. George’s Hospital in London showed that the vanilla scent helped decrease appetite. So, go ahead, slather on that vanilla scented lotion to help slash calories this holiday season…in addition to exercising, filling up with healthy foods, and keeping plenty of fruits and vegetables visible.

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Which is better for you, Diet Coke or Coke Zero?  Neither, they are both the same with zero calories. In regards to taste, well that is up to you. Nutritionally, the only difference is that Coke Zero has two types of artificial sugars, Aspartame and Acesulfame Potassium; and Diet Coke has one, Aspartame.  So, why the two zero calorie drinks with different names? Marketers now understand that consumers want positive messages — so, the word, Diet, is out; and for now, Zero, is in.  Should we drink diet drinks, or zero drinks?  You may have seen headlines touting that diet drinks cause weight gain, but really, the science is lacking.  There are small studies with rats that indicate some artificial sweeteners may affect appetite, but again, not conclusive and tested with rats, not humans.  There are observational studies that indicate those who drink diet sodas tend to be heavier, but this could be due to lifestyle choices, not necessarily diet sodas.  There is, however, research showing that diet drinks as part of a calorie-restricted diet may help with weight loss. So, the jury is still out on how diet drinks really affect our appetite, weight, and health. To play it safe, make sure that most of your beverage intake is water and non-fat dairy, in addition to lightly sweetened or not sweetened teas or coffee (and one glass of 100% orange juice, if you must).  Save the artificially sweetened beverage as an occasional drink. Click here for more details on Diet Drinks…http://www.webmd.com/diet/features/diet-sodas-and-weight-gain-not-so-fast.

Tags: baby fat diet, Coke Zero, Diet Coke, drinks, food, health, healthy eating, nutrition

This time of year screams cocoa - from hot, steamy cocoa to yummy cocoa recipes, as the mercury dips and the holidays approach, we  drink and eat more cocoa. You probably know that our beloved cocoa loves us back by taking care of our cardiovascular systems; but did you know new research shows that cocoa may also help us see better, may decrease the amount of fats we absorb from food, and take care of our skin? Although the research is preliminary, it is welcome news and promising. With all this new research and given that cocoa is a plant-based food, you can almost consider your next cup of all-natural hot cocoa made with minimal sugar and non-fat milk a health tonic.

Tags: baby fat diet, cocoa, health, nutrition

Studies show that people who are well rested, so sleep at least 7 hours, eat about 300 calories less a day than when they are sleep-deprived, so less than 6 hours; and, those who go to bed by 12:30 am eat 248 calories less than those who go to bed by 3:45 am. This translates into about half a pound of fat a week. Just by getting more sleep and going to bed earlier you can help yourself lose weight….and maybe even decrease stress, take care of your heart, mental health, blood sugar, decrease carb cravings, decrease belly fat, live longer, etc. So, make sleep an important part of taking care of yourself.

Tags: baby fat, health, nutrition, sleep, weight loss

Did you feel your blood pressure rising in traffic this morning?  Did you lose your patience with the kids?  Did your neighbor really upset you?  Does it sometimes feel as if the world is coming down on you and everything is aggravating?  Well, here is news for you….you may be hungry.  New research shows that the stress from hunger decreases the serotonin levels in your brain.  This makes it harder for your brain to control your anger.  So, make sure and eat breakfast and eat on a schedule about every 4 hours. This will not only help you to be a calm and happier person, but will also help you to maintain a healthier weight. By eating on a schedule, it is easier to be in control of your food choices and portion sizes. Click here for more details http://consumer.healthday.com/Article.asp?AID=656938

Tags: anger, baby fat diet, health, hunger, nutrition, weight loss

Relax and enjoy your salmon; or, enjoy your salmon to relax. Did you know that what you eat can affect anxiety? Well, we now have another reason to try and fit omega-3 fats into our diets…less anxiety. A new study by the National Center for Complementary and Alternative Medicine Center of the National Institute of Health, shows that Omega-3’s may help reduce anxiety in healthy young adults. Researchers suggest this may be due to their anti-inflammatory ability. Earlier research showed that omega-3’s may help reduce symptoms of depression. So, where can you find omega-3’s? Eat tuna and salmon up to 12 oz a week and you can now find eggs, juice and milk with DHA (an omega-3).

Tags: anxiety, baby fat diet, DHA, healthy, nutrition, omega-3s, stress

A children’s book is coming out next month called “Maggie Goes on a Diet” that’s sparked quite a debate. (Click here for blog post #1 and click here for blog post #2 from the Washington Post on the topic.) The controversy is not about the content of the book, which follows a 14-year old girl as she tries to eat healthier and exercise more, healthy habits we can all agree on. The issue is with the word “diet” in the title. Many people see it as a dirty word that encourages unhealthy body image issues especially in an adolescent. As a dietitian, it’s interesting to me to follow the discussions because the word “diet” also just plainly means the pattern in which you eat. Follow a healthy diet, a vegetarian diet, a heart-healthy diet, etc. In this case the focus is on the common American use of the word diet, which means a fad or something that is gone on or off. In this case, I agree that the word “diet” has a negative connotation and can lead to potentially unhealthy behaviors and poor self-esteem, especially in adoloscents. I teach nutrition classes to children that range in age from 3-18 years and their parents and I have 3 young children myself. I never use the word diet in the sense of something that is gone on or off and I tell the parents to aviod using the word in this way as well. We talk about eating in a healthy way in order to feel good and strong, as a longterm lifestyle choice not a temporary fix. In my opinion, let’s not get caught up in the nuances of the word “diet” and instead focus on what’s important: the underlying message. We all need to do our best to eat well and stay active so we live long, healthy, vibrant lives.

Tags: adolescents, book, children, controversy, diet, healthy eating, maggie goes on a diet