NoExcusesGym

  Q:  Are some cuts of steak healthier than others?

A:  Steak can be high in saturated fat, which increases the risk of both heart disease and several types of cancer when eaten excessively.

But steak can be a lower-fat choice than prime rib. T-bone, porterhouse and tenderloin are all fairly lean cuts of steak - if you trim off the fat around the outside, a major way to control fat content.

A well-trimmed steak the size of a deck of cards contains only 9 grams of fat, but skyrockets to 21 grams of fat if left untrimmed.

The other way to control fat is portion size. The huge steaks served in many restaurants are enough to feed a family of four.

Instead of eating the whole serving, take the excess home. Freeze it, if you won’t use it in the next three or four days, and make a steak sandwich later.

At the restaurant, center your meal mainly around vegetables with some potatoes, rice or pasta to go with that three-ounce steak.

This healthy balance helps limit fat, unless you smother the vegetables with butter or other fat, and provides many nutrients and fiber that are vital to good health.

Q: Is Japanese food really the healthiest?

A: The traditional Japanese diet follows many of the principles of eating to lower risk of cancer and other health problems, but it is not necessary to eat only Japanese food to achieve those health benefits.

A plant-based diet one that focuses mainly on vegetables, fruits, grains and beans is the key to healthful eating around the world, seen in the Mediterranean, Indian and Asian diets.

The Japanese reliance on protein sources low in saturated fat, such as fish and soybeans, also promotes good health.

Other tips we can copy from the Japanese include their cultural tradition of limited portion sizes, smaller and less frequent desserts, and flavoring food without relying on lots of added fat.

We can adapt these principles to any style of eating.

However, the traditional Japanese diets include high sodium content from soy sauce and related flavorings and frequent use of salted fish. You better not copy these ways, because excess sodium raises risk of high blood pressure and possibly stomach cancer.

Q: Chocolate and ice cream are my comfort foods. How can I avoid eating them?

A:  Are you trying to deprive yourself of these foods? Some health experts suggest that the more rules we make against certain foods, the more we crave them when were stressed or vulnerable.

If you don’t already have a list of non-food ways to cope with anxiety and calm yourself, experiment with options such as a brisk walk, soothing meditation, or a relaxing shower.

You also don’t need to completely give up chocolate and ice cream for weight control or good health. Just practice ways to enjoy these foods in small portions.

For example, take a single small piece of chocolate and savor eating it while you do nothing else. Or enjoy a bowl with a small amount of ice cream maybe even low-fat topped with lots of delicious fresh berries.

source: nubella

(by Marcela Vanharova)