Page 21 - Florida Sentinel 4-7-17

Health
Doughnuts
Can't resist fresh doughnuts? If you give in too often, they can bulk up your belly.
Better Bet: Stop at one. A glazed doughnut has 260 calories. The whole box packs 3,120 calo- ries. A 200-pound man would have to run about 25
miles to work that off.
Ice Cream
You do get some calcium from ice cream. But you also get 230 calories per half-cup, and that's just for plain vanilla, no toppings.
Better Bet: Look for the slow-churned kind. It's lower in fat, and many flavors have only 100 calo- ries per half-cup.
Chips
A serving of 15 chips has 160 calories. But who stops at 15? Add just 2 tablespoons of French onion dip and you've piled on 60 more calories and 5 grams of fat.
Better Bet: Fat-free popcorn. Six cups have just 100 calories.
Beer
The average 12-ounce can of beer has about 150 calories. Those calories add up, just like anything else you eat or drink.
Better Bet: Light beer cuts your intake to about 100 calories a can.
Fatty Red Meat
If you're the meat and potatoes type, you'd love a big, juicy steak that covers your plate. But a 16- ounce prime rib can have more than 1,000 calories
and 37 grams of "bad" fat. That's without any sides or appetizers.
Better Bet: Lean meat, such as sirloin, tenderloin, or flank steak. The piece should be the size of your fist, not your plate.
Meat-Topped Pizza
Pizza can be healthy. But if you like toppings such as pepperoni, sausage, ham, and beef, you could get more than 300 calories in one slice.
Better Bet: Instead, top pizza with veggies. You get extra fiber and nutrients, and up to 100 fewer calories per slice.
CINNAMON
Some studies suggest cin- namon may have a stabilizing effect on blood sugar levels. This could curb your appetite, particularly in people with type 2 diabetes. Nearly every- one can benefit from cinna- mon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness with- out adding calories.
QUINOA
Quinoa (pronounced keen-wa) is a nutritional all- star that belongs in your weight loss plan. This whole grain has 8 grams of hunger- busting protein and 5 grams of fiber in one cup, and you'll also get iron, zinc, selenium, and vitamin E. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean pro- tein.
GREEN TEA
Several studies suggest green tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Try tak- ing your tea hot, because it takes longer to drink, provid- ing a soothing, mindful ex- perience.
GRAPEFRUIT
Grapefruit doesn't have any magical fat-burning prop- erties, but it can help you feel full with fewer calories. That's because its soluble fiber takes longer to digest. Having half a grapefruit or a glass of grape- fruit juice before a meal fills you up, so you eat fewer calo- ries during the meal.
GREEK YOGURT
Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, keep- ing you satisfied longer. Plus, you burn more calories di- gesting protein than carbs. Choose nonfat, low-fat, and low-sugar types.
HOT PEPPERS
Hot peppers have a fla- vorless chemical called cap- saicin. It's more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time. It probably doesn't have a big impact on weight, unless you eat less food because it's spicy.
FRIDAY, APRIL 7, 2017 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B