Bonnie Carroll's Life Bites

Your body needs some fat to work well. But fat is high in calories, and it doesn’t keep you feeling full. This can lead you to eat more later, taking in even more calories. And indulging in fatty foods for even a short time can worsen your metabolism. One study found that just 5 days of eating a high-fat diet can hurt your muscles’ ability to process glucose. This can lead to weight gain, diabetes, and other health problems.

We’d all love a magic pill or food that makes weight loss easy and permanent. But until either one comes around, healthy eating is still your best bet. The trick is to choose foods that do three things:

Keep your tummy full and don’t cause major spikes in your blood sugar (too much sugar in your blood gets stored as fat) Support a healthy metabolism -- your body’s system for turning what you eat and drink into energy.

If the rule of weight loss is to burn more calories than you take in, not eating should make you lose weight fast, right? Wrong. Animal studies show that with less eating, the body goes into “starvation mode,” burning fewer calories to conserve energy. Also, you’ll be short on nutrients, making you tired and sluggish. To get your pep back, you might be tempted to eat sugary or fatty foods, which will pack all those skipped calories back on.

The thyroid gland plays a key role in helping your metabolism burn calories and control your appetite. To do its job, your thyroid needs healthy levels of iodine. Most people in the U.S. get all the iodine they need through a regular diet, but some foods have more iodine than others. Make sure you get at least some common sources.

This makes your metabolism work harder to digest them and keeps you feeling full longer. Studies have shown that lentils can help you eat less and lower your body weight and waist measurements. Beans also have something called resistant starch, which is linked to higher rates of fat metabolism.

Water supports your metabolism in ways that might surprise you. The trick is to drink more than usual, or drink it instead of beverages with calories. Research suggests that water may:

Want to bump up the health benefits of water? Drink it very cold. Your digestive system burns extra calories -- about eight -- to get it to room temperature. Eight calories per glass isn’t much, but it adds up over the course of a day, and especially over a week.

When you think of the role of calcium, strong bones probably come to mind. You can thank your metabolism for that, as it helps your body get calcium from food. Some studies suggest calcium can also help you shed pounds and fat, but it’s too early to know for sure. Still, you can’t go wrong with healthy, calcium-rich foods in your diet. These include low-fat dairy, broccoli, and canned sardines or salmon, which have soft, edible bones.

This funny-looking root packs all kinds of health benefits: It can soothe an upset tummy and ease arthritis pain and swelling. Research shows it may also have a powerful effect on body weight and blood sugar. One study found that drinking a hot ginger drink with breakfast lowered feelings of hunger and had a strong thermogenic (calorie-burning) effect. You can savor its spicy kick in tea and Asian dishes such as stir-fries and soups.

Love Chinese takeout? Do your metabolism a favor and ask for brown rice instead of white rice. Brown rice is a whole grain, while white rice -- which has been stripped of the brown nutrient-rich layer -- is a refined one. Some studies show that whole grains have an effect on weight loss, but the jury’s still out on that. Whole grains, unlike refined ones, support your body in key ways:

Low-glycemic index (low-GI) foods are relatively low in

carbohydrates. Your body digests them more slowly than high-carb, high-glycemic index foods. That means your blood sugar doesn’t surge when you eat them. Research suggests low-GI diets can help stop diabetes, heart disease, and even some cancers. Low-GI foods include green veggies, chickpeas, most fruits, beans, and bran breakfast cereals.

Low- or no-calorie sweeteners sometimes get a bad rap for being unhealthy. There are even a few studies in animals that suggest they promote weight gain. In truth, low- and no-calorie sweeteners are safe in moderation, according to numerous studies and scientific bodies. So don’t be afraid to empty a packet or two into your morning coffee if that helps you stick to the golden rule of weight loss: Burn more calories than you take in.

The obvious reason sugar-sweetened beverages are a no-no for your waistline: They have lots of calories. Some research suggests they can also negatively impact your metabolism beyond the “calories in, calories out” rule. Juice, regular soda, sweet tea, and other sugary drinks may increase the risk of type 2 diabetes, coronary heart disease, and body fat. Several studies have shown that sugar also increases cholesterol levels.

It’s easy to forget about calories in what you drink, and the ones in

alcohol add up quickly. A 12-ounce beer has about 150 calories -- 100 in a light brew. There are about 100 calories in a 1½-ounce shot of rum, whiskey, or vodka, and a pina colada packs 490! Alcohol can also stimulate your appetite. The weight you gain from it tends to settle on your belly, which can cause heart disease, diabetes, and raise your breast cancer risk.

My first awareness of LiV Viking Spa was when attending the launch party in 2015 on the Viking Jupiter in Los Angeles, where I first met Viking Chairman Torstein Hagen and Karina, his lovely and talented daughter, and toured the exquisite ship with a large group of invited media guests.

From first glance, I was in love with the simplicity and strong sensibility of this LiV Nordic Health focused palace of pleasure, where guests could lose themselves in a hot sauna, ice cold snow room, private cold water plunges, or warm therapy pools to loosen up the entire body, utilizing Nordic designed products to help every part of the body look and feel better. I especially liked the designer dressing room with private plunge pool, jacuzzi, and a treatment waiting room created with meditative moments in mind.

Massage and facial treatments I experienced were outstanding, and the purity of their products worked perfectly on my very sensitive skin. They also offer a Nordic spa package for healthy hot/cold techniques and accompanying brush and products to take when you leave to enjoy at home.

During my recent cruise on Viking Jupiter, I was excited to experience the spa for the first time, and thoroughly enjoyed it, despite my not really understanding how to use the LiV system available. On the Star I finally got all he answers and rewards. This spa is a bliss center on Viking ships that guests utilize quickly between tours or spend whole afternoons enjoying on days at sea.

During my recent cruise from Montreal to Miami on the Viking Star I was lucky to enjoy an evening of instruction from NiV professionals on the art of their special Swedish health process, which includes hot/cold therapy routine in the sauna and snow grotto, using their amazing products for exfoliation and restoration. These sessions begin with an explanation of the process and a short meditation to encourage relaxation.

LiV Spa is exclusive to Viking Cruise Lines, and I highly recommend them for their professionalism and care. On your next trip be sure to try a few of their unique treatments, but book early, appointment times fill up so quickly before a cruise. Wishing you a true Hygge spa experience on your blissful visit to the Spa on your next voyage. Visit: www.viking.com.

The Finest in Independent Living

Without the hassles of mundane chores, you’re free to enjoy the things you really want to do. At Vista del Monte, you’ll have time to engage in what’s most meaningful to you: pick up a new skill or hobby, travel, discover an interesting sport, or make more time to socialize. Whatever it is, we can help. With our Independent Living services, we take care of all the practical tasks, including transportation, housekeeping, and maintenance. Our culinary staff prepares delicious meals, handles all the day-to-day chores, and your wellbeing needs are attended to—all in one place. For information visit: www.vistadelmonte.org. Vista Del Monte – Santa Barbara, California – 805-687-0793