Q: Are there any healthy fast food choices?

A: Whether you are watching calories, salt intake or fat, fast food restaurants are not the best place to eat a healthy meal. But there are some healthy fast food choices, and fast food restaurants are adding new, healthier menu choices every day. In general, my advice is to avoid fast food restaurants but if needs must here are some ways to make healthier fast food choices.

 

Instead of chips, whenever possible, choose a lower calorie side dish, such as a salad. Many fast food chains have added some very tasty salads to their menus.  But beware! Salads, in general, are healthy. But those added options like cheese and bacon bits and creamy salad dressings can undo all your good healthy fast food intentions. In fact, condiments and sauces, in general, add unhealthy fast food calories, so if you must have them, get them on the side and use them sparingly. This includes such items as cheese sauce, tartar sauce and gravy.  Eliminate the sour cream on the baked potato, the mayonnaise on the sandwich. Go for the veggies – extra lettuce, cucumber and tomato, onions and pickles.

 

Whole wheat is better than white bread and, generally speaking, a wrap will have fewer calories than a sandwich. Chicken nuggets are one of the most unhealthy fast food choices you can make, along with breakfast sandwiches, fried meats, fries and onion rings.

 

Another source of empty and unhealthy fast food calories is the drink. A large cola contains 310 calories!  A glass of water with a lemon wedge or two can be a refreshing option.

 

Finally, keep in mind that less is always better than more. Buy the smaller sizes, even if it means buying off the children’s menu. No super sizing! If you are fortunate enough to have someone you can share your food with, even better, since most fast food and other restaurant meals contain twice as much food (and therefore, twice as many calories) as should be consumed for a meal.

 

Although it’s always best to drive or walk past fast food restaurants if there is no other option with a little planning and a little thought, you can make healthy fast food choices regardless of where you are eating.

Q: I’ve got quite a bit of weight to lose and want to know if yoga can help me?

A: Exercising frequently is the key to losing weight and maintaining your weight once the extra pounds are gone. This goes hand-in-hand with eating a healthy diet filled with fruits, veggies, proteins, and whole grains. This kind of diet not only will help contribute to losing weight, but it will give you enough energy to workout. It’s like a cycle.

 

In order to lose weight, you need to burn calories and like anything physical, doing yoga can help you achieve that goal, but it depends on what style of yoga you choose. You may want to choose vigorous Power, Vinyasa, or Ashtanga classes. These classes move quickly, and can really get your heart pumping, which can result in greater calorie burn than slower-moving gentle yoga classes. Hour and a half classes like these should be done at least 3-5 times a week to see weight loss results. This consistency will help you strengthen, lengthen, and tone your muscles.

 

It has also been suggested that hot yoga, performed in a room set to 105 degrees F (40.55 C) is excellent for weight loss. Studies do show that this type of yoga does cause temporary weight loss. As one sweats, one loses water weight. Yet this type of weight loss is not permanent, and it doesn’t necessarily burn a lot of fat.

 

Regular mat yoga, often called Hatha yoga, does cause some weight loss, over consistent practice of at least one class a day. It can also cause muscles to become more toned and flexible, a desirable benefit. A one-hour Hatha yoga class does not burn the same amount of calories as one hour of fast walking. On average, the one-hour yoga class burns about 100 calories. However, a study conducted by Alan Kristal in connection with the National Cancer Institute showed that those who practiced yoga one hour a week lost an average of 5 pounds over a four-year period. This data was compared to those who did not practice yoga and gained 14 pounds during the same time period. Thus practicing yoga, even once a week theoretically helps you shed a small amount of weight, while keeping weight gain at bay.

 

Whether or not yoga does offer huge weight loss benefits it certainly offers fitness benefits, specifically for the muscles. I highly recommend yoga if you’ve got weight to lose because not only will it help you look and feel fitter but because it also focuses on mind/body awareness. People who have greater body awareness tend to notice when they feel full and stop eating and to take greater care of their bodies and what they put into them. This suggests that it is not the exercise but the philosophy of regular yoga practice that may result in weight loss. Further, it may also encourage you to seek out cardiovascular exercise such as brisk walking, running, cycling and swimming with more proven weight loss records.

Q: Just before my period I can gain up to 7 pounds. It feels horrible. What can I do about it?

A: A couple of weeks before their period many women gain a few pounds. Some of this weight gain is temporary and is caused by fluid retention in the body resulting from hormonal changes. Sometimes, sweet food cravings during the premenstrual phase may also result in binge-eating that contributes to weight gain

 

There are several natural and effective ways to reduce the likelihood of weight gain during the premenstrual phase. A regular exercise routine and a balanced, nutritious diet are the most important lifestyle factors. Foods high in refined sugars should be replaced with those that are high in complex carbohydrates, protein, and fibre. Food cravings can be managed by getting adequate sleep, eating smaller and more frequent meals, limiting caffeine intake, staying well hydrated, and doing at least some exercise.

 

Reducing salt intake is important for minimising bloating and fluid retention. You should also make sure your diet includes plenty of B vitamins, especially vitamin B6 found in bananas, oily fish, nuts seeds and whole grains which is a tried and tested remedy for bloating. Other foods that naturally decrease water retention include bananas, apricots, beans, lentils, green leafy vegetables and fresh fruits. You may also want to try the odd cup of fennel tea. Just brew a tablespoon of fennel in a tea strainer and drink several cups a day. Fennel has anti-gas as well as antispasmodic properties making it an effective herbal remedy for bloating. It is also safe and can be used daily.