Diet Tips
Hayden Panettiere’s Diet Tips
How does Heroes star Hayden Panettiere stay fit, you ask?
No, she doesn’t take diet pills. Hayden works out with her personal trainer, Jonathan Bernan, at Crunch Gym in West Hollywood. She uses the Stairmaster, resistance training, circuit training, and lifts weights to stay “feeling good.” (source: USAToday)
Hayden Panettiere’s Diet Trick
“I’m a picker,” Hayden says, “I will eat a quarter of my meal, and then I’ll get full, so I’ll sit there, and then 20 minutes later I’ll eat the other quarter…”
It’s all about portion control.
Watch the video to hear Hayden Panettiere talk about her workout and diet tips:
What Our Food Cravings Really Mean
Do you have any recurring food cravings? My main cravings include nuts (especially almonds and cashews, mmm) and chocolate, usually once every month. According to nutritionists, our food cravings actually allude to vitamin and mineral deficiencies (among others), and can be easily and healthfully satisfied by opting for healthier food choices that contain the nutrients our bodies are after.
| If you crave: | Your body needs: |
| Chocolate | Magnesium (raw nuts, fresh fruits) |
| Bread or toast | Nitrogen (high protein foods including fish, chicken, steak, and beans) |
| Salty foods | Chloride (fish, sea salt (healthier than table salt) |
| Greasy foods | Calcium (broccoli, cheese, calcium-fortified milk) |
| Ice (to chew) | Iron (seaweed, black cherries, fish) |
For more healthy alternatives to your food cravings, check out 2nd Wind Body Science’s list.
While we’re on the topic of food, check out some of these Thanksgiving recipes.
Fitness Bit: Carbs Can Be Good For You
When we are distraught or in pain — think heartbreak, PMS, or we’re just stressed out — consume complex carbs such as those found in whole wheat pastas and brown rice rather than reaching for candy. Complex carbs trigger serototin production in your brain, which is the feel-good hormone that helps you sleep better, stabilize your mood, and calm your appetite.
When you are trying to lose weight, don’t cut carbs from your diet completely. Complex carbohydrates including green veggies and oatmeal tend to be more filling without being loaded with calories.
How To Cut Calories At Starbucks
I treat myself to one or two “gourmet” Starbucks coffees a week. If I’m going to spend $4-$5 on a latte, it needs to be specially made to suit my diet and taste buds for a truly worthy treat!
With no respect to “Starbucks semantics” (baristas, feel free to correct my request!), this is what I usually order:
a double tall sugarfree skinny cinnamon dulce latte *no whip*
What does all this mean?
- Double tall - Order an extra shot of caffeine for a jolt of energy, tension muscle ache relieve (long days at the office!), and to quicken your metabolism. I order the tall-sized latte to cut calories and coins spent.
- Sugarfree - Says, “No refined sugar, please!” If your latte tastes bland per this request, add Splenda or cane sugar to taste.
- Skinny - Says, “Nonfat milk, please!” Alternatively you could order a soy latte for added protein and lactose-free energy.
- No whip - Hold the whipped cream. I don’t want or need the added sugar!
My guy friend calls this a complicated order. I tease him by telling him he’s trying to make a statement with all his “simplicity.” For good measure, I tip the baristas a dollar or two for their time.
Diet Tip: Portion Control
I am continuously amazed at how much portion sizes have increased over time. What used to be considered a small drink - 8 ounces - now comes in a 16-ounce cup at most restaurants. That’s not only twice the size, but twice as many calories and grams of sugar than what it used to be if you order a regular soda. These ever-growing portions not only apply to drinks but to meals and desserts as well. It’s no wonder why so many Americans are overweight!
It becomes necessary to judge portions for yourself to control your caloric intake.
Portion Control
- Order a tall latte instead of the venti. If you need more caffeine, order a double tall, or an extra shot of espresso.
- A large pizza suits a group of 4 or 5. Two slices of pie-cut pizza is enough for a single person.
- Limit yourself to one dinner roll per meal.
- If you’re having a bagel, split it with a friend. Commercial bagels are two, sometimes three times the size they used to be.
- If your weakness if fast food, order a kiddie meal instead of a regular meal. You could easily cut calories in half this way.
- Use a small bowl for cereal, the smallest you can find.
- Carbs like white rice or mashed potatoes should take up less than a quarter of your plate. Aim to eat only 1/2 cup of starchy carbs per meal
Reasons Why You’re Not Losing Weight
You’re working out more, eating better. So why does it seem like you’re not losing weight as fast as you’d like?
You’re rewarding yourself post-workout with high-calorie foods. Great workout! How are we congratulating ourselves? If it’s with fast food, ice cream, or chicken wings, we’re not doing ourselves any favor. Choose a piece of fruit, Slim Fast, or a diet bar instead.
You’re eating healthy, but not counting calories. If you’re trying to lose weight, it’s a good idea to have an idea of how many calories you should be eating a day according to your lifestyle level. Sure, healthy food is good food, but if you’re still eating more calories than you’re burning, you won’t lose any weight. Use this simple calculator to figure out how many calories you need a day to maintain your weight; subtract about 300 calories from that number to lose around a pound a week. Exercise to lose more.
You shop when you’re hungry. It’s an age-old truth. When you shop on an empty stomach, you tend to buy more junk food. Have a healthy meal or snack before heading to the supermarket.
You’re lazy. Instead of driving a short distance, take a brisk walk. Take the stairs up and down a few floors instead of using the elevator. Those extra calories burned really add up!
Your friends are lazy. If your friends are prone to binging, you’re more likely to give in to their fast food expeditions. Find a think-thin buddy to remain inspired to get fit.
Dietary Supplements: Vitamin B Complex
Move over, diet pills! Many have found that using all-natural vitamins and supplements will help provide energy and combat stubborn body fat.
Vitamin B Complex
Benefits: metabolizes food by converting it into energy
B vitamins work best as a team to provide the best benefits. Not only can a daily vitamin B-complex supplement help boost weight loss efforts, but your mood will be lifted as well. (Ever wonder why you tend to feel better on sunny days? B vitamins can be found in the sun’s rays)! This metabolism boost may also result in faster hair and nail growth.
For added results, trying incorporating an additional B-supplement into your regimen on top of your B-complex. For stress and anxiety, add 50mg of vitamin B6 to your regimen. For improved energy, add 500mcg of vitamin B12.
Testimonial: Combined with a high-protein, lower-carb diet, I found that B-complex provided a notable boost in my weight loss. I also felt less lethargic after eating, and in a better mood. My energy level was heightened throughout the day.
Where To Buy: You can find B-complex at your local health or drugstore, or online via my favorite internet retailer:
