Yo Yo Dieting

Sharing some info on Yo Yo Dieting....Surely for once we have experienced it right!...

Losing weight is easy. Just ask Oprah Winfrey, or the millions of other dieters who are on a weight-loss roller coaster. They manage to lose five, 20, or 50 pounds only to gain it all back. Doctors call this "weight cycling," but it's better known as yo-yo dieting.
Yo-yo dieting can be extremely frustrating. Recent studies suggest that repeated cycles of weight loss and weight gain may also be harmful to your health, but no study has definitively proven that. If you've ever tried to lose weight or plan to diet in the future, you should know the ins and outs -- or rather the ups and downs -- of the yo-yo diet.

Why does lost weight come back?
Many people look for quick fixes to their weight problem. They starve themselves or go on a fad diet and rejoice as the pounds disappear. But as soon as they return to their old habits, the weight comes right back. Even dieters who take the slow-and-steady approach to weight loss can sometimes go back to square one. Simply put, permanent weight loss requires a lifelong commitment taking in no more calories than you can use -- a goal that's often reached by exercise. Anyone who wants to lose weight but can't make that commitment is bound to end up on the yo-yo.
As you age, another factor comes into play: Weight can build up or quickly return because your metabolism slows down, according to the National Institute of Diabetes and Digestive & Kidney Diseases. Studies show, however, that this weight gain is preventable: So if you're eating the same way in your 40s as you did when you were 20, you probably just need to cut back calories or increase your activity.

What are the health risks of yo-yo dieting?
No matter what your size, any sudden weight gain or loss may be hard on your health. A study of 485 female heart patients published in the Journal of the American College of Cardiology found that yo-yo dieters had relatively low levels of HDL cholesterol -- the "good" cholesterol that helps prevent heart disease. The shortfall of HDL was especially severe in women who had lost and regained at least 50 pounds. However, researchers found no direct link between low HDL and heart disease in any of the women. Other studies have found that yo-yo diets may slightly boost a person's blood pressure (although it's unknown whether the higher level is only temporary). Fluctuations in weight also seem to increase the risk of gallstones.
Of course, these risks have to be put into perspective. A yo-yo diet may shake up your system, but it's not thought to be as unhealthy as obesity itself. Extra pounds can make you a target for heart disease, stroke, diabetes, cancer, orthopedic problems, and other ailments. For those who are carrying extra pounds, even a modest reduction in weight can greatly improve overall health.
If you're overweight, you shouldn't let the specter of yo-yo diets keep you from trying to lose weight. Instead, you should feel extra resolve to keep weight off once you lose it. If you're already at a healthy weight, try to keep it steady.

Can yo-yo dieting change my body type?
Contrary to common belief, yo-yo dieting doesn't make a person fatter. In fact, people who go through a complete weight-loss cycle tend to end up with the same proportion of fat and muscle they started with. If you work out during your cycle, you may actually be more muscular than you were before.

Does yo-yo dieting make it harder to lose weight in the future?
Many people fear that yo-yo dieting will slow down their metabolism and scuttle future attempts to lose weight. You should be concerned if you go on repeated starvation diets (less than 1,000 calories a day). You'll probably lose weight and muscle temporarily. But if you start to eat the way you did previously, your body may react by storing the fat faster and more efficiently, and you could add more pounds than before, according to the Mayo Clinic. Also keep in mind that controlling weight can be more challenging as you grow older because of hormonal changes that tend to encourage weight gain and perhaps changes in body composition.
If you have a history of yo-yo dieting, it's time to rethink your approach to weight loss. Remember: Permanent changes in your weight require permanent changes in your life. By getting plenty of exercise and eating only the number of calories you need to maintain or lose weight, you can reach a healthy weight -- and there won't be a string to pull you back.

Article by:
Chris Woolston

Healthy Menu: Tips for Grilling

Stop larding up meat on the grill! There's no need for oil or other fat-heavy additions. Dry rubs add tons of flavor without adding fat.

Getting Started:

Here are six dry rubs for lamb, beef, chicken, fish, or even tofu. Whisk any one of them together in a large bowl.

All-American Barbeque Rub

2 tablespoons mild paprika
2 tablespoons packed dark brown sugar
1 tablespoon dry mustard
1 tablespoon chile powder
1 tablespoon onion powder
2 teaspoons garlic powder
2 teaspoons salt
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon ground black pepper


All-American Barbeque Rub

1/4 cup chile powder
1/4 cup mild paprika
2 tablespoons packed dark brown sugar
2 tablespoons ground cumin
1 tablespoon dried oregano
2 teaspoons salt
1 teaspoon ground black pepper


Southwestern Rub

2 tablespoons chile powder
2 tablespoons garlic powder
2 tablespoons dry mustard
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon mild paprika
1 tablespoon ground cumin
1 tablespoon ground coriander
2 teaspoons salt


Jerk Rub

1/4 cup dried crushed rosemary
1/4 cup dried thyme
2 tablespoons dry mustard
4 teaspoons salt
4 teaspoons ground black pepper
4 teaspoons onion powder
2 teaspoons celery seed
2 teaspoons ground cloves
1 teaspoon cayenne


Curry Rub

3 tablespoons yellow curry powder
2 tablespoons ground ginger
2 tablespoons ground cinnamon
2 tablespoons ground cumin
1 tablespoon mild paprika
1 teaspoon salt
1 teaspoon ground allspice


Szechwan Pepper Salt

2 tablespoons coarse-grained or kosher salt
2 tablespoons ground Szechwan peppercorns
1 teaspoon ground black pepper
1 tablespoon garlic powder
1 tablespoon ground cumin

What To Do:

Use the best spices you can find. Only freshly ground black pepper, please.

Dried herbs have a shelf-life, usually about a year. Don't use dried spices that have taken on a bland, tea-like smell.

To grind Szechwan peppercorns and the like, use a cleaned-out coffee grinder, a mini food processor, or a spice grinder.

Use between 1/2 tablespoon and 1 tablespoon per cut, whether steak, fish or chicken thighs.

Now, how do you get it to stick? Rub each cut with about 1 teaspoon unsweetened apple juice, lemon juice, cranberry juice, balsamic vinegar or rice vinegar. Pat the rub in place to make a thin coating on all sides and you're ready to roll.

For a deeper taste, coat with the rub, then cover and refrigerate for 4 hours or up to 24 hours.

After that, you're ready to roll. Fire up the grill and cook the meat, fish or tofu until done.

These rub recipes make a lot, more than you'll need. Cover the rest in a tight-fitting jar for the next time you're over the heat.

for more healthy recipes......go to: www.weightwatchers.com

Healthy Menu: Skinny Dipping

One of the most fun ways to eat food is to dip it: chips, veggies, even burgers. All are fair game for a bowl of creamy French onion or zesty ranch dip. Although we’ve all heard about the horrors of double dipping, the true crime isn’t in the dipping. It’s in the dip.

Laden with fat, sugar and calories, it’s the dip itself that makes it tough to stick to a healthy eating plan. A naked chip or a plain bag of baby carrots can get boring quickly. Fear not—the answer is in your pantry, on your shelves and in your fridge. Here are some easy skinny-dipping ideas:

Straight From the Jar

Salsa.
Sure, it’s the perfect dip for chips, but it’s also great for raw veggies or a grilled chicken sandwich. Go ahead—if no one’s looking, dip between bites.

Chutney.
It’s always the perfect low-fat spread on a sandwich, but it’s also the perfect dip if you thin it out with a few tablespoons of unsweetened apple or white grape juice. Try it as a dip for skewered meat or grilled chicken tenders. For a creamier version, mix equal parts chutney and plain non-fat yogurt. Now that’s the perfect dip for everything from pretzels to fish sticks.

Fat-free mayo and sour cream.
Both can easily be whipped up into a terrific dip. For each cup of mayo, sour cream, or a combo of the two in equal parts, add one tablespoon of your favorite spice mixture such as lemon-pepper seasoning, curry powder or jerk rub.

Fat-free vinaigrettes and bottled marinades.
They make great dips for meat and veggies. Italian-style dressing goes great with poultry, Caesar dressing with lamb, Asian dressing with beef, and pesto or peanut sauces with veggies.

Mustard of all kinds.
It makes great dips for veggies and chips: honey mustard, coarse-grained mustard, creamy Dijon or even fruit- or berry-laced mustards.

Jarred marinara sauce.
It can be the perfect last-minute dip for everything from bite-sized meatballs to pita chips. Mix it with a little fat-free mayonnaise for an even creamier dip for pita or rice crackers.

Bottled BBQ sauce.
It’s perfect with baked tortillas as well as celery stalks.


DIY Dippers

For a quick and healthy dip with baked chips or cut-up veggies, whir up a couple of jarred roasted red peppers with a can of drained and rinsed white beans, a squeeze of lime juice and a dash of ground cumin.

Puree drained and rinsed canned black beans with a small can of drained mandarin orange segments (packed in juice), some chile powder and a dash of hot red pepper sauce like Tabasco.

Canned black bean soup is the easiest dip around. Simply open a can and puree in a blender or a food processor. Want more spike? Give it a small splash of apple cider vinegar.

Canned chickpeas make the base for great hummus-inspired dips. Drain and rinse one 14-ounce can; place it in a blender or a food processor with 1/4 cup lemon juice, one tablespoon Dijon mustard and a little dill, chili powder or lemon-pepper seasoning. Blend or process and you’re good to go.

TRY IT!!!!!!!

for more.....www.weightwatchers.com