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Can you lose weight without dieting?   Can you eat what you want and lose weight?   New year, new goals.   If one of your goals is to take off a few pounds, do you need to count calories, go on a diet, or just watch the clock?   There is a new weight-loss strategy called, “time-restricted feeding” or TRF.   Apparently, this TRF strategy is not only for weight loss but also to help prevent diabetes, lower your blood pressure and increase your longevity. Recent articles in the Wall Street Journal, “ A Diet Strategy That Counts Time, Not Calories ” and other publications outlines what this strategy is and how it works.    What is TRF?   (Time Restricted Feeding)? With TRF, you eat what you want but not when you want.   Your eating is limited to a 12-hour period of time each day.   So, if you eat your breakfast at 7 AM, you need to finish your dinner and evening snacks by 7 PM and then not eat again until your breakfast at 7 AM.   Thus,...

So many nutrition myths about what foods are good for you and what foods are bad for your health.   MSN has an interesting article 11 things people think are terrible for your diet that actually aren’t .   What are some of these foods and drinks?   Red Bull – yes, it can be loaded with sugar.   But what if you get a can of sugar-free Red Bull?   The writer says when she drinks it, people say things like, “That stuff will kill you.”   The sugar-free Red Bull has about 80 calories so not really a high calorie drink and about 80 mg. of caffeine.   This amount is about one third the caffeine in a Starbucks' coffee.   They do add some B vitamins and taurine which most people don’t need but not really harmful.   Even white bread is enriched with B vitamins and any protein food provides taurine so these nutrients aren’t ones lacking in most Americans diets.  Fatty Foods like Avocado and Olive Oil will make you fat .    It is true that...

Celebrate! Parties, dinners, cookie exchanges, buffets, what a fun time of year.   We all want to indulge and enjoy ourselves over the holidays.   How can you be merry, eat and drink this holiday season and not pack on the pounds?   I told my husband that the CommonHealth offered 10 Tips to Avoid Holiday Weight Gain .   He responded, “What are they?   Stop eating?”    Well stop eating would work but that is not one of the tips.    Many others, like Brianna Elliott, RD , also offer some tips on avoiding weight gain during the holiday season.   What are some of their tips?     Hydrate – did you know that if you are thirsty, you are becoming dehydrated?     We are so busy this time of year, with shopping, going to parties, going to chorales, plays, and other holiday events that we may forget to stay hydrated.   The goal of 8 glasses of water a day is still a good one.   Keep some water or hot tea in your car a...

Summer and hot weather are here.   What are you doing to be sure you are staying hydrated?   Everyday Health recommends Simple Ways to Stay Hydrated This Summer .   The Henry Ford Health System also offers tips on How to Stay Hydrated .   Since hot weather is here, it is time to think about easy ways you can keep your body hydrated in the heat.   If you have kids, think of how you can ensure they keep hydrated as kids may need a reminder to drink water or other fluids in the hot weather.   Water – a great way to stay hydrated is to ensure you bring water with you.   Carry a water bottle in your car.   Have a water bottle at your desk and refill it often.   Fill a glass with ice water and add a slice of lemon.   Water is a great choice for hydration but you can also hydrate with juice, milk, coffee, tea, fruit juice. Feeling thirsty, frazzled?   Thirst is the first sign your body is becoming dehydrated, so quench that thirst. ...

Who doesn’t want healthy, glowing skin that isn’t dry and flaky?   And, is there a way to halt some of the signs of aging?   Well, a number of foods have nutrients and substances like antioxidants that can promote healthier skin.   A recent article in Environmental Nutrition, Eat Your Way to Better Skin , highlights some foods you may want to consider adding to your day.   WebMD also offers some guidance on, Foods for Healthy Supple Skin .   What are some of their suggestions?             1.   Add vitamin A to your day – not only should you eat carrots for better vision, but also for healthier skin.   Since summer is here, vitamin A also helps protect the skin from damage from sun exposure     .   Who wants skin that is dry or flaky?   Vitamin A foods help prevent this.   So add some foods rich in vitamin A.   A good way to choose foods high in vitamin A are to look for foods ...

Adding some citrus to your day can have great health benefits.   Yahoo has a good slide show on the many ways eating more citrus is good for your health. What are citrus foods?  Although most people can rattle off a host of citrus foods, surprisingly many people I talk to are unsure of what foods are in the citrus family. Oranges, grapefruit, tangerines, limes, lemons,   mandarin oranges, clementines are all citrus fruits. ( Top 10 Citrus Fruits ) What are the health benefits of eating citrus fruits? Vitamin C – a water soluble vitamin that you should be part of your diet every day.   Vitamin C is known for building our immune system and fighting off infections.   Eat just one orange and you get all the vitamin C you need for the day . Fiber – An orange can add 2.3 grams of fiber to your day.   A tangerine about 1.6 grams of fiber.   The soluble fiber in citrus fruits can help lower your cholesterol. Flavonoids – never heard flavonoids?   Well,...

Last week I shared 4 of the Healthy Eating Habits the President’s Council on Fitness, Sports and Nutrition recommends.   The Council has Eight Healthy Eating Goals , and this week we will look at the remaining 4 healthy eating habits you can adopt in 2017.   So many people think healthy eating means giving up food.   But for many people, healthy eating means adding food to your day – adding more fruits and vegetables, adding whole grains.   Yesterday, I was in a grocery store and the mother of a toddler was buying a carton of Juice Drink boxes.   She probably thought this was a healthy choice but she was really buying mostly sugar water for her young child.   Had she bought real juice she would have been offering her toddler something with nutritional value rather than a drink of empty calories.   Making some small changes in the foods we choose to eat and buy each day can have a major impact on our health.   Simply buying real juice instead of ju...

Many people have jobs requiring them to sit for a long time, up to 8 hours or more a day.   The latest research indicates that you can help reverse the damage sitting does to your health by going on an hour-long walk.    This week, WTOP reported on:   To reverse damage of sitting, take a brisk, hour-long walk . What are the health risks of sitting for long periods? Norwegian scientists studied over   1 million people who sat for at least 8 hours a day.    According to the researchers, this much sitting is as harmful to your health as obesity or even smoking.   A number of studies have shown that prolonged sitting can increase your risk of heart disease, various types of cancer and even an earlier death. But it isn’t just sitting at the job.   A new trend is binge TV watching, such as watching an entire Season of a show on Netflix.    Sitting for 5 hours or more watching TV is also bad for your health.   Add the sitting at work ...