Fiber: The Diet Workhorse

Fiber has many health benefits, from lowering cholesterol levels to keeping you feeling full longer. Find out which high-fiber foods to add to your diet.

If you're trying to diet and finding it too tough to restrict calories because you're always starving, fiber may be just what you're lacking. "It keeps you feeling fuller for longer," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "You don't get as hungry as quickly, so it helps when somebody's trying to cut back on calories."

Control the Damage From Overeating

Here's what you need to know...

• Any meal over 750 calories (not including the peri-workout nutrition period) results in a measurable amount of fat storage, regardless of macronutrient profile.
• Glycogen-depleting workouts done before a cheat meal can help counteract its detrimental effects.
• Eating a low-glycemic meal a couple of hours before a big meal can improve carbohydrate tolerance and quell the appetite.
• Taking thermogenic and nutrient-partitioning supplements before pigging out can undo much of the damage.
• If you ignore any or all of the preceding tips, you can do a modified Pulse Fast the day after the meal to set you right.

Skinny Dip: Cantaloupe Chutney

Food for Thought: Serve this tasty chutney as a dip or as a topping for whole grains, steamed veggies, chicken, fish or tofu.

• 4 cups diced cantaloupe (about 1 melon)
• 1⁄3 cup golden raisins
• 1⁄3 cup minced red onion
• 1⁄4 cup sugar
• 1⁄4 cup water
• 3 tablespoons white-wine vinegar
• 1 teaspoon ground cumin

Combine all ingredients in a medium saucepan. Place pan over medium-high heat and bring mixture to a boil. Reduce heat and simmer for 25–30 minutes, until cantaloupe breaks down. Cool to room temperature, then drain (but reserve the liquid to use as a marinade for another dish). (Makes 10 servings).

Per serving: Each 1⁄4-cup serving contains: 62 calories; 0 g total fat; 0 g saturated fat; 16 g carbohydrates; < 1 g protein; 0 g dietary

Is Soy Actually bad for your health?

There are health benefits to soy, but many of them have since been proven to not be as beneficial as previously thought according to a large body of  emerging research.  Soy is soy safe?  Do the benefits of eating soy outweigh the risks?

The Popularity of Soy

The upswing in soy consumption in the US as a healthy food was in direct response to the October 26, 1999, statement released by the FDA that authorized the use of health claims about the role of soy protein in reducing the risk of coronary heart disease (CHD) on labeling of foods containing soy protein.

Rest time for muscle growth

Two things are required for muscle growth: the first is optimal load during your training sessions and the second is quite long intervals between them because the process of muscle growth and recovery is taking place not during workouts but after them, during rest periods.  That’s why you ‘go on’ doing bodybuilding even when you are sleeping because your muscles continue to grow.

Got a Favorite Snack that's a little odd?

Anyone else have some go-to snacks that seem to make those around you nervous? The more new health food novelties I experiment with (kale chips? Bright orange nutritional yeast sprinkled on everything?) the more I'm discovering a great side benefit: I can freely offer to share with those around me, and no one takes me up on it!

My new favorite, which I mentioned last time, is a seaweed snack that the sinister folks at Trader Joe's are seducing innocent snackers with.

I was cheerfully oblivious for many years, because I've never been a sushi fan and thought "seaweed? No way!"

And the first time I tried one of these seaweed snacks, I almost spit it out.  Eww!  It tastes fishy, what a vile and disagreeable thing for a cracker to do! Who would eat these on purpose? That's... hmm, hang on... because it seems there is this also a nice little oily salty crunchy action going on behind the fish taste.... Maybe not so gross? Perhaps one more... No, Eww there's the fish again! Aack! But wait... mmm, oil and salt, yumm!

By the end of the first pack, sadly, I was hooked.  Now, damn it, I am forced to visit Trader Joe's on an ever-escalating schedule. Because if I tried to buy a week, or god forbid, a month's, supply... I'd need a forklift and a dumptruck and it's hard to find parking for 'em in the crowded TJ's lot.

However, it could be worse: as it happens, there are lots of nifty seaweed health benefits, since sea vegetables have "anti-inflammatory, anti-cancer, anticoagulant, antithrombotic, and antiviral properties."

And despite the lovely oily/salty flavor, the nutritional info isn't too horrible at all:

Hate Me For Going On and On About Trader Joes 'Cause You Don't Have One?

Doesn't it suck that we can have a McDonald's on every freakin' corner throughout the world, and yet getting to your nearest Trader Joe's may require you to drive for 47 hours and cross through several large red states on your way?  Well, there are other brands of seaweed snacks at Asian grocery stores and health food places. And I'm too much of a novice to have investigated other sea vegetables, or even tried the bit sheets of nori that aren't conveniently marketed and displayed as snacks. But I suspect these may be options as well.

Anyone else know of any Scary Snacks, either that you or others around you fear? Or any thoughts on anything at all?

Build Muscle With Light Weights

Many fitness experts maintain that exercisers must work within the 8 to 12 repetition range to initiate muscle hypertrophy. However, recent studies suggests that low-load, high-volume strength training can also impact muscle growth.

Researchers from McMaster University in Hamilton, Ontario, studied 15 men as they performed four sets of unilateral leg extensions at 90% 1-RM and 30% 1-RM. The subjects were instructed to work until failure. The study authors reported that at 90% 1-RM, subjects usually managed 5–10 repetitions before failure; at 30% 1-RM, failure set in at about 24 repetitions. 

Get the best nutrition from a Vegetarian diet

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.

You may follow a vegetarian diet for cultural, religious or ethical reasons. Or you may eat a vegetarian diet to stay healthy and prevent health problems, such as cardiovascular disease. Whatever your reasons for choosing a vegetarian diet, this guide will help you make smart choices to ensure that you meet your daily nutritional needs.

Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren't sure how to create a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.

Types of vegetarian diets

The Vegetarian Athlete

As a vegetarian, do you wonder if you’re getting the nutrients you require for your fitness or sport activities?

This is still a common question: can vegetarians perform as well as their carnivorous counterparts in physical competition?

To meet your nutrient needs and improve athletic performance, use these suggestions:

Meeting Calorie Needs

To best meet energy demands, consume six to eight small meals daily. These feedings supply a steady energy source and are easier on the body’s digestive system than three large meals per day.