Quote from: "Diet Myths That Keep Us Fat" by Nancy L. Snyderman, M.D.

"Perimeter Shopping is Healthy Shopping: Shop "the outside borders of the grocery store. That's where you find the freshest fruits & vegetables , meats, fish, poultry, and low-fat dairy foods. It is in the inner aisles of the store where you'll encounter most processed, canned, and frozen foods. So stick mostly to the outside aisles and you'll find foods with higher nutritional value."

Quote from: "Diet Myths That Keep Us Fat" by Nancy L. Snyderman, M.D.

Quote from: "Diet Myths That Keep Us Fat" by Nancy L. Snyderman, M.D.

"Nothing sabotages a diet like hunger. When we eat less, however, we may feel hungry, and most of us cannot resist hunger for too long. That's why the average weight-loss diet lasts for less then three weeks. But if you're not hungry it is easier to stick with your eating plan."

"Enter olive oil and other healthy unsaturated fats. They contain a fatty acid that helps keep the body satisfied and makes it possible to prolong the time between meals. Consuming a small amount of foods rich in these oils activates an appetite control switch in the brain. Because these oils are so effective in turning off your appetite, you only need a small amount (less than a tablespoon) to keep your appetite under control."

Quote from: "Diet Myths That Keep Us Fat" by Nancy L. Snyderman, M.D.

Family meals prevent easting disorders: "Anorexia, bulimia and binge eating are eating disorders that have increased steadily over the decades, mostly in young woman - though no one is really immune." Researchers "speculate that girls need family bonding time more then boys do. This piece of research underlines the importance of making time for the family meal, where everyone sits down and eats together."

Quote from: "Diet Myths That Keep Us Fat" by Nancy L. Snyderman, M.D.

"Stress causes weight gain in the tummy by triggering the brain to release the hormone cortisol to ready the body for 'fight or flight'." High levels of cortisol increase the appetite typically for carbs and fats. Visceral or deep-layer fat in the abdomen has more receptors for cortisol than fat elsewhere in the body, causing your body to lay down more flab, especially around the middle. Fortunately, cortisol drops when you boost endorphin levels with massage, meditation, or exercise."

Quote from: "Diet Myths That Keep Us Fat" by Nancy L. Snyderman, M.D.

"In a study conducted at the University of California-Davis, those given fructose saw an increase in abdominal fat, the kind that wraps around your internal organs, causes a potbelly, and has been liked to an increased risk of diabetes and cardiovascular disease. This did not happen with the group who consumed glucose, even though both groups gained around 4 pounds in weight."

Quote from: "Diet Myths That Keep Us Fat" by Nancy L. Snyderman, M.D.

Amazon.com: Diet Myths That Keep Us Fat: And the 101 Truths That Will Save Your Waistline--and Maybe Even Your Life (9780307406156): Nancy L. Snyderman M.D.: Books

Very good book. Lots of useful information.

From Diet Myths That Keep Us Fat - "Hunger Pangs might simply mean you need water, not food. Your body often confuses sensations of thirst with hunger. If you've eaten within the last two hours but still feel hungry, try a glass of water rather than a snack. It just might tame your hunger."