When to eat?

Dear Dr. Mo: I’ve put my self on a weight loss program by combining advice and ideas from your posts. My largest meal has always been lunch and I figured to move it earlier in the day. I would like to know if timing of this meal would make any difference in my diet? Does a timing affect weight loss outcome?

When we eat is just as important

When we eat is just as important

Dear reader: Your hunch that eating your largest meal – lunch – earlier in the day would be better for your weight loss efforts is very accurate.
Data from a relatively recently published large-scale prospective study on the subject proves this to be the case.

The study had followed 400 overweight adults for 20 weeks and demonstrated that timing of meals predicted weight loss effectiveness; the results were published on January 29, 2013 in the International Journal of Obesity. Continue reading

Procrastinate your way into losing weight

Dear Dr. Mo: I can’t seem to make myself really start with a weight loss program – I always come up with a reason not to. I really have to lose some weight and it is a number 1. priority but I am failing to start. What can I do? 

Never start tomorrow!

Never start tomorrow!

Dear reader: It’s like with any other activity we feel a pressing need to perform – if we have to do it, most of us will rather do anything else instead.

This neat and classic evasive tactic our minds are using to postpone something into the future is called Procrastination, and I am sure you are aware of it. Continue reading

Artificial sweeteners – what are they, are there risks and what are the possible benefits?

Dear Dr. Mo: What exactly are the artificial sweeteners and what are their pros and cons? 

Jellies often contain artificial sweeteners

Jellies often contain artificial sweeteners

Dear reader: Artificial sweeteners are sugar substitutes, usually synthetic , but may also come from naturally occurring substances like herbs or sugar itself (like sucralose, which is derived from sugar).

These sweeteners are many times sweeter than table sugar and this is why they are intense sweeteners. Continue reading

What is healthy eating?

Dear Dr. Mo: How do we really define healthy eating? Where should I begin?

healthy eating means versatility in colours, shapes, sizes and tastes

healthy eating means versatility in colours, shapes, sizes and tastes

Dear reader: Healthy eating could mean different things for different people so when you hear or read that you should eat healthy, there comes a logical question – what does it mean for you?

En générale, healthy eating means choosing the right types and amounts of different food for your age, sex, activity level, health and of course, taste!

I have written extensively about food choices and types so explore my previous posts, some of which are here: Mediterranean diet, Importance of breakfast, Myths about healthy eating, Foods for a lower cholesterol, Eating healthy on the road, Fiber and health, Healthy foods etc.

So how to do it? How to eat healthy? Continue reading

Milk – what’s good about it, what’s not and the alternatives

Dear Dr. Mo: Is it true that most people are to extent lactose intolerant? Does dairy long term slows ones’ metabolism or truly have a power to boost it? Would you recommend substitutes for dairy for those people with lactose intolerance?

Milk's OK

Milk’s OK

Dear reader: I’ve been drinking milk my whole life – I grew up on it, as was the case with many other kids and as it is the case today. Kids need milk to grow, that’s for sure.

Adults? As with most things, there are benefits and there are risks.

So what’s good in milk and other dairy?

It’s a good and relatively inexpensive source of protein, calcium and vitamin D. Vitamin D does not really naturally occur in milk but in most countries, milk is fortified with it so you find it there. Continue reading

Avocado, the super fruit

Dear Dr. Mo: I’ve been eating a lot of Avocados lately (not really sure whether they are fruit or vegetable) – are these any good for my health or is it just a

The only trick is to know when it's ripe enough to eat

The only trick is to know when it’s ripe enough to eat

quirky addition to a salad?

Dear reader: Avocados are very interesting and old food originating from South and Central America – they are fruit, not a vegetable.

My baby girl loves to eat them, which is great because Avocados are extremely healthy.

Personally, I will never learn to immediately tell a difference in my head between Avocados and Mangos, as for some strange reason my mind confuses these two words and no amount of mental effort will ever help; of course I always know an Avocado when I see one. Continue reading

Each day is Valentine’s day

Dear readers, on February 14th, St. Valentine’s day, many are exchanging gifts and greeting cards with their partners and you can almost feel the festive-like atmosphere, mostly in shops, malls and restaurants.

Valentine's or not..

Valentine’s or not..

It’s an engineered occasion, designed and advertised solely for commercial purposes  (what’s called a  ‘hallmark holiday’) – to make us feel we actually want to celebrate this strange day and to make us, above all, collectively spend hundreds of millions of dollars on greeting cards and associated gifts.

St. Valentine’s day is by no means a new date in the calendar – indeed it goes back hundreds of years as a romantic occasion – what’s been a vexing recent development is this global commercialization of the holiday, intended to have us buy outrageously expensive cards with stock photos and cheesy messages someone else thought of so we wouldn’t have to. Continue reading

Tricks to avoid extra calories

Dear Dr. Mo: I’m trying hard to balance my weight but it doesn’t always work. Are there some tips and tricks to help me in my struggle?

Dear reader: Having a healthy weight and maintaining a healthy and balanced diet is a challenging task for all of us.

In today’s fast-track world we certainly need a few tricks up our sleeve to be able to stand our ground when eating is concerned and not give in to many calorie dense food pleasures, which end up adding tons of calories to our daily intake increasing our weight and chances for long term health problems like heart disease, Type 2 diabetes and stroke.

Switch to water!

First of all, think of water!

Water is life and we are all told this repeatedly but it is also a good way to help you lose 2 – 3 kilos in 6 months! That’s what the research shows and what all of us can try – simply switch from other beverages (sodas, alcohol etc.) you drink each day to water and you will see the results. This trick of course works only if your other eating habits do not compensate for the calories you are saving by drinking water. This also works with calorie free beverages but since some studies have linked these beverages to a paradoxical weight gains and increase in triglycerides, it is best and certainly healthiest to stick to water. Continue reading