weight loss club philippines

The Myth About Exercise May be That it Doesn't Work

2009-09-01T13:21:00.000+08:00

by DietsInReview

This week's Time magazine piqued our interest. The cover headline reads "The Myth About Exercise: Of course it's good for you, but it won't make you lose weight. Why it's what you eat that really counts." Of course, we wanted to know more about the reasons why exercise fuels hunger, not weight loss.

New research about the benefits of exercise is running counter to the conventional health wisdom we have been taught. We know exercise burns calories, which is necessary for weight loss, but it also makes us hungry. And what do we do when we are hungry? We eat. If we've just clocked a few miles on the treadmill, what do we do? We give ourselves license to eat whatever we like. The problem is not that we're eating, but rather the hunger that comes from exercise may be leading us to consume more calories than what we just burned off. Therefore negating our good intentions of creating a calorie deficit in order to lose weight.

Leaving health researchers to now ask, "Is exercise really needed for weight loss?"

The answer may surprise you.

John Cloud, the author of this Time magazine cover story cites a breakthrough study in which overweight women were assigned to four different exercise groups, three of which exercised and one did not. The results were eye-opening: The women who exercised for six months with a personal trainer did not lose significantly more weight than those women who did not exercise.
Other researchers have drawn similar conclusions. Gary Taubes, author of Good Calories, Bad Calories, makes a similar argument citing additional studies. Primarily, that to lose weight, exercise may not be the magic bullet it was once thought to be. However, for maintenance of a healthy weight and body, some form of moderate exercise every day, even just moving more by walking to do errands or biking to work, might help to keep us lean more so than hitting the gym a few evenings each week.

According to this Time article by John Cloud, we need to look to our ancestors for the answers. Their movement was consistent throughout the day, not at heart-racing rates, but steady motions like walking, laboring and performing daily chores. In fact, as Cloud suggests, researchers have shown that our practice of sitting behind desks all day and then sweating it out at the gym may not be working to our advantage. Instead, he suggests engaging in regular bouts of physical activity throughout the day might be more effective for keeping off weight.

This rather surprising news that exercise may not be as mandatory as we thought in our quest to lose weight comes with perils. Information like this can quickly be misconstrued and misinterpreted by the general public. With 34 percent of the U.S. population obese and 32 percent overweight, Americans surely do not need to be told to exercise less in order to improve their health. Exercise has very clear and well-documented benefits. From improving mood to supporting lean muscle mass and enhancing sleep quality, the benefits of exercise cannot and should not be underestimated.

Public health and medical professionals should remain vocal about keeping the public informed about the benefits of regular physical activity as a mainstay component of a healthy lifestyle.

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Hmmm, I am a little iffy about what this article claims. I think it's really a matter of disciplining yourself to consume lesser calories than what you burn. So exercising will help one lose weight if you do not feed yourself more calories than what you just burned. I still stand by my opinion that everything has to be done in moderation.

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Can Money Make You Lose Weight?

2009-08-31T08:02:00.000+08:00

By Margaret Furtado, M.S., R.D.

A recent study published in the December 9, 2008 issue of the Journal of the American Medical Association (JAMA), reveals that an incentive-based approach may help people lose weight more effectively than do traditional methods. Researchers from the Philadelphia VA Center for Health Equity Research and Promotion, the University of Pennsylvania School of Medicine, and the Wharton School in Philadelphia completed a randomized trial using 2 incentive-based approaches for losing weight and 1 control, by randomizing 57 subjects to 1 of the 2 approaches.

All participants were given a weight-loss goal of 16 pounds over a 16-week period. One incentive-based approach was based on a lottery system in which participants received a set monetary amount when they reached their target weight. In the other incentive-based approach, the subjects were bound by a contract to deposit their own money, with the understanding that if they did not reach their target weights, they would lose that money. How much money was involved? Over the 16-week study, the subjects who contracted to deposit their own money received an average of $378.49 and the lottery system subjects received $272.80.

The study's results: The 2 incentive groups lost significantly more weight than did the control (about 4 more pounds over the 16-week study). The lottery group lost 13.1 pounds on average, whereas the deposit-contract group, who invested their own money, lost an average of 14.0 pounds. About half of the subjects in both incentive groups met their 16-pound, weight-loss goal (47.4 percent in the deposit-contract group and 52.6 percent in the lottery group). In contrast, only 10.5 percent of control participants met the 16-pound goal.

The authors concluded that financial incentives may be a strategy worth pursuing when it comes to weight-loss success, even though there was some weight regain within those 2 groups, and further work is needed to test the effectiveness and cost-effectiveness of this type of approach.

My take on this study:

For our fast-paced society, where many people are goal-driven, this study might suggest that, at least for some people, a financial risk could significantly increase a person's motivation and drive to meet weight-loss goals.
The fact that even the monetary-incentive groups gained back some of the weight reinforces what both past research and experience reveal: weight-loss maintenance is difficult and complex, and we don't have all the answers yet.
I think it's important to develop an internalized reward system whereby we can connect with such intangible rewards as increased self-esteem and confidence, which can be invaluable.
Know what motivates YOU, and find ways to involve family members and friends in the process. For example, my sister embarked on a "Biggest Loser" contest 2 years ago and enlisted the help of family members (myself and my mom included), as well as close friends. I won't tell you who won the contest, since that's not the point, but it was a good experience for all of us, and someone won cold hard cash and a trophy! The best part, though, is that we gave each other encouragement, and it ended up being an experience that deepened all of our relationships with each other.
Beware of competition for competition's sake. There's enough pressure and stress in our lives already, so think about whether this type of motivation will just stress you out and make you want to eat more or cheat on your meal plan. If so, look for other ways to get motivated, maybe by getting an exercise buddy.

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I think the main point is, we need to have a motivation, a reason for going through a weight loss program. There has to be something to gain so that we will stick by the changes in lifestyle we wish to make. I agree with the article that it is important to know what motivates us individually, because that is what will help us stick to the course.

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Healthy Fast Foods

2009-08-30T07:57:00.000+08:00

By Margaret Furtado, M.S., R.D.

Fast food—two words that connote high-calorie, fat-laden, salty, not-good-for-you foods in many people's minds (okay, I admit it, in my mind as well). However, I was pleasantly surprised recently when I did an online search of popular fast-food restaurants: They seem to be working on at least a few healthy options, perhaps by popular demand. Information about these outlets' healthier choices is listed below in alphabetical order. (Disclaimer: I don't own any stock or have any financial ties to any of these restaurants.)

Au Bon Pain®. On it's Web site, this restaurant chain features a "Café Smart Menu" option whereby you can search foods and beverages by various categories, including calories, saturated fat, sodium, carbohydrates, and cholesterol. Another option lets you search by highest fiber and protein content. This Web site takes a lot of the guesswork out of finding the healthiest choices, and makes it easier for you to locate what you most want to include in your diet. I like the Carrot Ginger Soup (large, 16-oz portion, only 180 calories, 5 grams of fiber, and 6 grams of fat). Compare this lunch choice to their baked stuffed potato, which carries a whopping 460 calories and 27 grams of fat (the equivalent of more than 5 pats of butter, 13 grams of which is artery-clogging saturated fat).
Burger King®. This chain recently decided to limit sodium in advertised kids' meals, making it the first quick-service restaurant to commit to this. Their initiative limits sodium to 600 milligrams or less, and is part of Burger King's "Positive Steps™" commitment to helping children eat and live better. At 340 calories, the Kids Meal contains 505 milligrams of sodium, and is a great source of calcium, vitamin D, and potassium, providing a half-cup serving of fresh fruit and 8 oz of low-fat milk. Since too much sodium can potentially increase the risk of high blood pressure and other health issues for both children and adults, I generally advise my patients to aim for no more than 600 milligrams of sodium at a meal. Thus, Burger King's initiative seems like a step in the right direction. Other kid's-meal options are said to be in development, and are expected to be available by this summer.
Dunkin' Donuts®. Having grown up in New England and spending many years in Boston, I saw Dunkin' Donuts restaurants everywhere. It appears that they're not only offering sandwiches now, but also some healthier options, such as their "DDSMART" menu items. One I particularly liked was their Egg White Turkey Sausage Flatbread Sandwich, providing a reasonable 280 calories and a respectable 6 grams of fat, 3 grams of fiber, and 19 grams of protein. Not a bad choice, in my opinion, if you're on the go and want a filling but healthier sandwich. Compare this to DD's Caesar Salad, which packs 390 calories (300 from fat), 33 grams of fat (that's equal to 6½ pats of butter) and only 10 grams of protein. Most Americans need roughly 60 grams of protein a day, so 15-20 grams of protein at lunch and dinner (and at least 10 grams at breakfast) will better help you meet this goal while keeping hunger at bay.
McDonald's®. Their Web site contains a page, "Simple steps to making balanced meals choices at McDonald's," that includes links for cutting calories, fat, and sodium. The site also features a section for people with diabetes with meal suggestions complete with calories, servings of meat (aka protein), carbohydrates, and info on vegetable servings and fat content. Although not all the selections listed are what I would call healthy (for example, the diabetes link includes a small order of fries and a Quarter Pounder®, albeit without cheese), there seems to be a good-faith effort overall to help people choose healthier meals.
Taco Bell®. If south-of-the-border is what you crave, you might be surprised to know that this chain, too, seems to be creating healthier options. They have something called a "Fresco Menu," which includes 9 items under 9 grams of fat each (not too bad—"yo quiero Taco Bell," as that cute little Chihuahua was wont to say!).

Even though eating in your own home and eating fewer processed foods are probably better for you than even the healthiest options above, I'm happy to see that more and more fast-food places are starting to offer health-conscious options geared especially to people on the go. I'm sure there are more healthy choices out there, so I'd love to hear about some that you've run across.

Cheers to your good health!

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Hmmmm, I think we used to have Au Bon Pain here in the Philippines, but I don't see any branches anywhere anymore, so I guess they died out. The other fast foods, we have, but I don't think they offer as much healthy choices here as in other countries.

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Best Snacks for Weight Loss

2009-08-29T07:51:00.000+08:00

By Margaret Furtado, M.S., R.D.

If you've started skipping meals or snacks because you're struggling with your weight, please reconsider: You might actually be better off opting for a snack.

According to more than a few research studies I've read over the years, I can recommend that you eat the following:

a healthy snack or "mini-meal" every 3 to 4 hours during the day: Snacking helps stabilize your blood sugar and energy, while it lowers your risk of overeating or binge eating during your next big meal
portions of meat, chicken, fish, or tofu no bigger than a deck of playing cards
fist-size helpings of pasta, rice, or potatoes
1/2 plateful of vegetables with every large meal, which will prevent your pancreas from triggering a surge of insulin

Many of my favorite (tasty and healthy) snacks combine sources of protein and carbohydrate for energy, balance, and a better feeling of fullness.

Snacks that are good sources of protein
You can get 1 to 2 ounces of lean protein from:

1/2 cup of low-fat cottage, ricotta cheese, or plain low-fat Greek yogurt
1/2 cup of egg whites (note: up to 3 whole eggs per week is okay, even if you're watching your cholesterol)
1 cup (or 8 ounces) of skim or 1-percent milk, or of low-sugar soy milk
1 to 2 ounces of string cheese or other low-fat cheese
1 to 2 tbsp of all-natural peanut butter a handful of raw nuts (e.g., almonds, walnuts)

Good carbohydrate sources
Grains:

1 to 2 slices whole grain toast, pita bread, or high-fiber English muffin (look for at least 3 grams of fiber and 3 grams of protein per serving)
1 serving high-fiber cereal or high-fiber crackers

Fruits:

1/2 to 1 cup of fresh fruit: Berries contain the most fiber and water overall and are fairly low in calories, but I also love the nutrition and taste of fresh mangos and papayas, chock full of potassium and vitamin C.

Vegetables:

celery with all-natural peanut butter or a soft, low-fat cheese
fresh baby soybeans in the pod (edamame), loaded with both protein and fiber, for a filling snack or even a meal

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I love articles that give out alternative snacks or food to eat in case one is trying to lose weight. This makes one aware that there are several ways of attacking the eating concern. Now, the question is, can I actually do it? It's easier to open a bag of chips, isn't it? Hehehe.

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The Surprising Ingredient Causing Weight Gain

2009-08-28T07:46:00.000+08:00

By Margaret Furtado, M.S., R.D.

Say it isn't so! A recent study out of the University of North Carolina at Chapel Hill cites what animal studies have hinted at for years: MSG (aka monosodium glutamate) could be a factor in weight gain.

The study focused on 750 Chinese men and women, ages 40-59, living in 3 rural villages in north and south China. Most of the study subjects prepared their meals at home without commercially processed foods and roughly 82 percent used MSG. Those participants who used the highest amounts of MSG had nearly 3 times the incidence of overweight as those who did not use MSG, even when physical activity, total caloric intake, and other possible explanations for body mass differences were accounted for. The positive correlation between MSG and higher weight confirmed what animal studies have been suggesting for years.

Maybe you're wondering what monosodium glutamate is exactly, and what you can do to avoid it in your diet. MSG is a flavor enhancer in foods—some believe it may even provide a fifth basic taste sensation (in addition to sweet, sour, salt, and bitter), what the Japanese call "umami" (roughly translated as "tastiness"). MSG is considered an "excitotoxin," since its action in the body is to excite neurotransmitters (important brain chemicals), causing nerve cells to discharge and also exciting nerves related to taste. Perhaps this ability to excite these nerves is a factor in an association between increased MSG usage and weight gain.

How prevalent is MSG in the U.S. diet? Americans consumed about 1 million pounds of MSG in 1950, and today that number has increased by a factor of 300!

The Food and Drug Administration (FDA) describes MSG as "naturally occurring," and has it on the GRAS ("generally regarded as safe") list. However, not only could MSG be causing us to gain weight, but some studies also reveal that as many as 25 to 30 percent of Americans have adverse reactions to it (e.g., palpitations and migraine headaches), and as many as 30 percent are extra sensitive to it if they consume more than 5 grams at one sitting.

OK, if you're an MSG user who could stand to lose a little weight (or know someone who is), what should you do?

Unfortunately, eliminating MSG from the diet is much easier said than done, since—given the fact that food processors often change recipes—there's no list of "safe" foods that never contain MSG. A good start is to avoid anything with MSG anywhere in the ingredient list, but there will still be many foods that have MSG hidden inside other ingredients. Likewise, even products labeled "no MSG added" can still contain these hidden sources.

Best bets for avoiding MSG

Buy organic produce whenever possible.
Make things from scratch, avoiding processed ingredients as much as possible.
Limit making stews or soups in a crock pot, since slow-cooking tends to cause small amounts of glutamic acid to be released from the protein sources (e.g., meat, chicken) in the recipe.

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Wow, Ajinomoto is to blame for all my extra weight and flab! Hehehe. I never really opposed MSG even when people were saying that it's cancer causing. I did not believe. I continue to eat food peppered with MSG because personally, I find them tastier than the non-MSG type. Oh well, if this article is for real, then I gotta try finding the no-MSG kind! :D

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Eat to Increase Your Lifespan

2009-08-27T07:40:00.000+08:00

By Margaret Furtado, M.S., R.D.

Some health experts have long held that eating a Mediterranean diet increases lifespan and promotes optimal health. (This diet, if you remember, is mostly plant-based and is modeled after the traditional eating habits of the people living in the Mediterranean region.)

Now a new study published in the June 23 issue of BMJ appears to offer some data supporting these claims.

The study, done by U.S. and Greek scientists, spanned 8-1/2 years and examined data from over 23,000 men and women living in Greece during that time. The authors concluded that the health benefits of the Mediterranean diet were due to certain of its particular features, such as:

using meat only as a garnish, instead of as the entrée
drinking moderate amounts of alcohol
eating more fruits, vegetables, and nuts
choosing olive oil over saturated fats (e.g., butter)

Here are some ways you can get the most out of the Mediterranean diet, so you can reach your optimum weight and improve your chances of living a longer, healthier life:

Even if you choose extra-virgin olive oil instead of the other vegetable oils, do remember that olive oil contains the same number of calories as do all of the others: 125 calories per tablespoon, or the equivalent of 3 servings of fat.
Aim for at least 5 servings of fruits and vegetables a day, preferably fresh.
One serving of fresh fruit is, logically enough, about the size of a whole apple or orange.
One serving of canned or cut-up fruit amounts to 1/2 cup, or an amount about the size of a tennis ball.
Wine does have some healthy antioxidants (aka polyphenols), chief among them resveratrol; however, you probably shouldn't start drinking alcohol now if you don't already, since it means extra calories and the risk of addiction.
To gain the health benefits of wine without having to worry about its down sides, consider taking a resveratrol supplement.
Use meat as an accent or garnish in a meal, not as the main course.
Trim the visible fat off of fatty meats before cooking them, or go with leaner cuts.
If you're eating red meat more than 3 times a week, think about cutting back and eating tofu and beans instead, along with more fish, chicken, and turkey without the skin.
To lower fat, calories, and cholesterol in chilies, casseroles, etc., try using lean (7 percent fat or less) ground turkey instead of ground beef.

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These are healthy aternatives to the kinds of food we eat. I think it makes a lot of sense to apply these in order to maximize the efforts we put into losing weight ang eating healthy.

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Are Eggs Healthy for Weight Loss?

2009-08-26T07:35:00.001+08:00

By Margaret Furtado, M.S., R.D.

A new study in the online journal entitled Risk Analysis reports that eating one egg a day accounts for less than 1 percent of the risk of heart disease, the leading killer of American men and women. This, in my opinion, helps deflate the myth that all eggs are always bad for you and can never be included in a heart-healthy meal plan.

The researchers cited lifestyle factors, such as a poor diet, smoking, obesity, and a sedentary lifestyle as chief contributors (30 to 40 percent) of someone's heart disease risk, with men having higher risks than women. Risk factors that could be potentially treated, such as high blood pressure and diabetes, accounted for a whopping 60 to 70 percent of the risk. In this light, a single egg doesn't seem so big a threat.

Eggs have gotten a lot of bad press of late. There seems to be a constant drumbeat, perhaps in the media, about eggs being off-limits if you want to keep your heart healthy. (Just today, I was seeing a patient of mine with young children and, coincidentally, one of his daughters asked me, "Are eggs bad for you?")

Instead of worrying about an egg a day, I think we should turn our attention to the potential risks of stress (especially chronic stress), physical inactivity, and poor overall diet choices (like diets high in junk foods and low in fruits and vegetables).

This research, which was (full disclosure) funded by the Egg Nutrition Center, serves to further substantiate the premise that healthy adults really can eat (whole) eggs without upping their heart disease risk significantly. And what's more, the authors noted that their analysis did not adjust for all the health-promoting benefits of eggs, which might decrease some heart disease risk.

What is it about eggs that could actually help your heart?

Eggs are high in choline, an organic, water-soluble nutrient that's usually grouped in with the B vitamins. They are also high in betaine, a nutrient related to choline. Together these 2 are associated with lower levels of homocysteine (an amino acid that studies has shown to be related to a higher risk of coronary heart disease, stroke, and peripheral vascular disease). It's good to keep homocysteine levels under control because high homocysteine levels usually suggest chronic inflammation, a process that has been linked with heart disease, as well as to Alzheimer's disease and dementia. Treatment of a high homocysteine level usually involves supplementation of the B vitamin folic acid—but don't take more than 1,000 micrograms—1 gram—a day, or it can mask a vitamin B12 deficiency.

Eggs are a great source of high-quality (or high biological value, HBV) protein; in fact, they are considered to be the best overall source of protein.

Eggs provide 13 essential vitamins/minerals, including riboflavin, an important B vitamin needed to help your body get energy from food. Eggs also contain vitamin D, a fat-soluble vitamin lacking in the diet of many Americans. People who are overweight and/or have diabetes are at a higher risk for vitamin D deficiency.

Eggs also help you feel full, since your body produces a hormone called PYY when you eat high-protein foods. PYY tells your brain you're no longer hungry, so if you're trying to lose some pounds, opting for a high-protein snack like a boiled egg can really help you feel full (and it's only 75 calories). I personally like the organic eggs high in omega 3 fatty acids (the healthy fats), from chickens raised without hormones or chemicals. These eggs are higher in omega 3s because of the healthier feed given to the chickens. The high-omega-3 eggs add another possible benefit to a balanced diet.

However, if, for whatever reason, you want to keep the fat and cholesterol content in your diet low, eat the egg whites and skip the yolk, since all the protein (and virtually none of the fat) is in the whites. There are even cartons of pure egg whites in the grocery store that make it easy. Or you could separate the eggs at home by discarding the yolks, or at least a few of them. This study, however, seems to be suggesting that even the egg yolk isn't anywhere near the health risk people have perceived it to be for all these years. They're also a very affordable source of protein, a big plus in today's economy!

Bottom line: If you really like whole eggs, and your doctor or dietitian thinks they're fine for you, then go ahead and enjoy them, yolks and all!
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Yay for this. I personally like eggs and I really couldn't bring myself to replace the egg yolks with egg whites, so I just try to limit my egg consumption. Again, I believe that for so long as we eat in moderation, then anything is ok for our diets!

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Healthy Eating Involves Moderation, Sensible Choices

2009-08-25T16:36:00.000+08:00

By Linda Nguyen , Canwest News Service

Foods that are deep green, such as spinach, broccoli and kale, are "super foods" that can help with fight off colds and flus.One of the first things dietitian Shawna Hunt tells her clients is that no foods should be off-limits.

"There aren’t any bad foods out there," she says. "The saying is true: 'Deprivation and forbidden always equals attraction.' "

Instead of encouraging avoidance, Hunt recommends her clients at Ottawa’s Bariatric Medical Clinic make a point of considering the nutritional and caloric value of their food.

Hunt says the secret to success is to follow a few simple rules when choosing what to eat.
First, eat food, don’t drink it. A cup of apple juice, which is nutritious, might also have the same number of calories and sugar content as a can of cola. Instead, choose an apple.

Secondly, aim for two meals of fish a week. Salmon, trout, tuna, sardines, all have high levels of ‘good’ fats. Generally, every lunch and dinner should also include two handfuls of vegetables, Hunt said.

Just as important is taking care over food preparation. Avoid making entrees drenched in cheese or cream sauces; instead, prepare them steamed or poached.

Nurse Kim Sheeler says her secret to losing 35 pounds was keeping meal times as "simple as possible." She’s given up pre-packaged foods to cut back on fat and sodium.

"I’ve just become much more aware of what I’m eating. I make my own pizza at home now, instead of buying it frozen from the store," the 45-year-old said. "I try to focus on protein-rich foods and make sure I have some of it with every meal."

For breakfast, Sheeler usually eats oatmeal with yogurt and added almonds for protein. Then it’s usually chicken or fish for lunch, and when she is craving for a bite throughout the day, she reaches for nuts, protein bars or peanut butter and crackers for snacking.

For those who aren’t looking to lose weight but still want to eat healthier meals, holistic nutritionist Rebecca Denyes recommends people eat seasonally. In the winter, eat hot foods rich in protein and carbohydrates such as lentil and squash soup with a side of rice crackers and avocado spread.

Denyes says one of the keys to nutritious eating is to focus on "whole eating", and enjoy the many benefits of eating foods in their entirety.

An example of this would be to eat a pumpkin: make a pumpkin soup and eat the pumpkin flesh, which is high in beta-carotene and vitamin A, then roast and eat the seeds, which are a good source of zinc.

Generally all orange foods including pumpkins, squash, carrots and oranges are rich in nutrients, she says. Foods that are deep green, such as spinach, broccoli and kale, are "super foods" that can help with fight off colds and flus. Each of these should be eaten at least once a day.

"The more vibrant the colours of your foods, the more antioxidants are in the particular food," Denyes said. "We always want to see good colours in our foods. It makes it more appetizing to our eyes and our stomachs."

Eating healthier will also make your skin clearer, give you more energy and help you balance the mind, she adds.

Sarah Rowe, a public health nutritionist with the city of Ottawa, says some of the most neglected nutritious foods are whole grains.

"It’s as easy as choosing a whole-wheat pasta instead of a white, or having barley or brown rice or oats (or) picking whole grain breads, which usually leave people feeling full and satisfied. Most whole grains are also high in vitamin B and fibre, which can reduce the risk of cardiovascular disease.”

Experts agree that it’s crucial to monitor portion sizes — protein portions, for instance, should be no larger than a deck of cards — and to divide each meal into four parts. Two parts of the plate should consist of vegetables and fruit, and one should be reserved for proteins such as meat or fish. The last part should be set aside for a grain product.

Finally, people should remember that choosing what to eat is easy, Rowe says, especially if the focus is on "the good stuff, vegetables and fruit.

"It’s really hard to overeat them," she says.
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See, this is what I had been talking about -- there really isn't any bad food. One simply has to take the "nasty" foods in moderation!

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Go A Little Nutty to Lose the Belly

2009-08-24T16:32:00.000+08:00

By Jennifer Sygo, National Post

A recent study found that women who consume nuts twice per week not only avoided gaining weight, they actually had less chance of becoming overweight or obese than those who avoided nuts entirely.

Do you love a hearty fistful of peanuts, but avoid them for fear of gaining weight? Do you wish you could nosh on almonds or cashews, but steer clear of them because of fat content? Well, here’s some good news, nut-lovers: A study published in this month’s issue of the American Journal of Clinical Nutrition found that women who consume nuts twice per week not only avoided gaining weight, they actually had less chance of becoming overweight or obese than those who avoided nuts entirely.

No doubt many readers of this column are well aware of the benefits of nuts in a healthful diet, but in my experience there are plenty of people out there who still believe nuts are a nutritional no-no. So here are a few more reasons to go nuts for nuts.

Nuts can help you control your body weight. Seriously. Nuts earned a reputation as a waistline expander during the low-fat crazes of the late ’70s and ’80s. Our fixation on the notion that “fat makes you fat” — which has since been disproven, as long as the right kinds of fats are consumed in reasonable amounts — meant low-fat foods ruled the day. Since nuts have some of the highest fat content of any food found in nature, they were to be avoided, or if eaten, only in the tiniest of portions and with a healthy dose of guilt.

Thankfully, our knowledge of nutrition and the human body has developed, and so has our understanding of both fats and nuts. While nuts are, indeed, high in total fat, the vast majority of the fats are of the unsaturated variety — that’s the stuff that keeps your arteries clean and your heart healthy. But beyond their fat composition, it seems that nuts have some relatively unique properties that can actually curb weight gain. A 2008 review published in the Journal of Nutrition found that populations that consume nuts regularly actually have lower average weights than those that do not, and clinical trials have confirmed this observation.

Why is this? First of all, nuts contain compounds that are natural appetite suppressants, so even though you might consume extra calories, you make up for it by naturally eating a little less later on. They also might cause a slight increase in resting metabolic rate (a.k.a. your metabolism), though that is still a point of debate. Finally, the energy contained in nuts is actually not terribly accessible by the human body (a phenomenon known as low bioaccessibility), so some of the extra calories are simply not used. Whatever the reason, the bottom line is that nuts are not to blame when it comes to most people’s battle of the bulge.

You don’t have to stick to just one kind of nut if you don’t want to. While almonds and walnuts hog the media spotlight and are the darlings of the research world, the reality is that all nuts — like all fruits and vegetables — have some value, especially when consumed in moderation. Even peanuts — yes, that much maligned legume — can help with weight control. Each type nut has a slightly different composition of fatty acids, and therefore potentially slightly different physiological effects, but the research points to a collective sameness in their benefit. Your best bet, in fact, is probably to mix it up a little: Have some almonds as an afternoon snack one day, and a fistful of walnuts on your oatmeal the next morning.

Nuts can help control your cholesterol and reduce your risk of heart disease. As a key component of the Mediterranean diet, nuts are good for controlling cholesterol. In fact, a recent study published in the American Journal of Clinical Nutrition found that, while two servings of fish a week helped reduce the risk of heart disease by lowering triglycerides, a type of fat that circulates in the bloodstream, as well as by raising the so-called “good” cholesterol (known as HDL), a diet that included a daily intake of nuts, and in particular walnuts, was responsible for other heart-healthy changes, namely a reduction in total and “bad” (or LDL) cholesterol. Similar results were found in a review of data from five previous studies, summarized in the May issue of Journal of the American Dietetic Association, demonstrating that almonds lower total cholesterol, and show a strong trend toward lowering LDL cholesterol.

The bottom line Yes, nuts are theoretically “fattening” — they are high in fat and calories. But as long as you don’t turn your affection for a handful of nuts into a daily bucket, you can enjoy them as part of your regular diet.
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Yay for this article! I love nuts -- peanuts, pistacchios, walnuts, almonds, macadamia! Thinking that they are fattening has never stopped me from eating them before, but knowing that they are actually good for me is great!

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Just Juice It

2009-08-23T16:17:00.000+08:00

By Jennifer Sygo, National Post

Prepared properly, smoothies are a tasty way to pack extra nutrients into your diet Including fresh, local fruit, such as blueberries, in your smoothies is a great way to both increase the quality of your diet and decrease the size of your carbon footprint.

How do you build a better smoothie? A question that plagues post-modern society, to be sure. All kidding aside, however, smoothies have become big business, with a bevy of products and specialty shops available to satisfy your every desire for drinkable fruit. And while blending up a few berries sounds like a simple enough way to eat a more healthful diet, as with so many things in our world today, we've managed to turn something that was once simple into an increasingly complex science.

So whether you're an athlete looking for a drink to help with muscle recovery, a busy professional who needs to get out the door in a hurry or a parent looking for a nutritious snack for kids on a hot day, here is a primer for building a better smoothie for both health and taste.

THE FRUIT

When it comes to picking the ingredients for a smoothie, you really can't go wrong by starting with any kind of fruit, whether fresh or frozen. Bananas are probably the most common choice, partially for the taste, but also because they add a rich texture, especially if they've been frozen before blending. As for the calorie content, don't be afraid:While they are one of the more energy-dense fruits, the roughly 110 calories a banana provides is quite low compared with many other snack foods -- and few foods of any kind are as rich in blood pressure-lowering potassium.

Aside from bananas, berries of any kind are a great choice for their antioxidant and fibre content, as well as their relatively low calorie content. So if you're a fan, then now is the time of year to load up on strawberries, raspberries and wild blueberries, or any other locally grown fruit, which will not only up the quality of your diet, but also eliminate the carbon footprint that comes with choosing more exotic fruits from overseas.

If you want to step beyond bananas and berries, however, then consider fresh or frozen peaches, melons, pineapple, oranges or mangos. Not only will they add a twist of flavour, also a blend of potentially disease-fighting nutrients, known as flavonoids, that is unique to each fruit.

THE "SUPER FRUIT"

If you're a fan of the growing number of smoothie bars popping up across North America, then you're probably familiar with the various "super fruits" that are added to pump up your drink of choice. One of the most popular is the acai (pronounced a-sigh-EE) berry, a product of the Brazilian rainforest that peaked in popularity after being featured on The Oprah Winfrey Show in 2008. Despite a limited body of research, acai supporters argue that it is a powerful, antioxidant-rich superfood that can be useful for everything from weight loss to colon cleansing. While a number of dubious companies have sprung up selling purported acai-based weight loss products, the berry itself -- like all berries -- is nutritious, even though it probably won't live up to the hype it has generated.

THE PROTEIN

If you combine fruit and ice cream or sorbet and call it a smoothie, you're probably better off calling it dessert. Not only will you be including a chunk of added sugar in your diet (which is to be expected if it is dessert, but not so much if you're using it as a meal or snack), it also lacks a source of protein, which means you are more likely to feel hungry shortly after eating it.

Likewise, many of the so-called smoothie products available at grocery stores today are simply fruit purees, which means you're not only missing the protein, but they're often blended with mixture of fruit juices that simply don't have the same nutritional value as the whole fruit.
If you want to build a smoothie that will satisfy you and can serve as a meal or substantial snack, then use whole fruit whenever possible, and include a source of protein. Yogourt, milk and soy beverages are all good places to start (all three contain about eight grams of protein per cup), but you can ramp up the protein even more with a scoop of whey protein powder (one scoop of which
usually provides around 20 to 25 grams of protein).

THE CALORIES

While smoothies can undoubtedly be a highly nutritious meal or snack, they can also pack a serious caloric punch if you're not careful. At the popular juice bar Booster Juice, for example, most smoothies contain between 375 and 425 calories -- enough to serve as a small meal for most people. While not an issue if you use it to replace a 600 calorie burger, it can be a problem if you pick a smoothie over ice cream or frozen yogourt, thinking you are saving yourself a few calories (most single-scoop ice cream cones contain between 250 and 300 calories, cone included).

Likewise, if you are making your own smoothie at home, then be careful not to add too many extra calories, particularly from fats and oils. While they are certainly good for you, high-fat ingredients like peanut or almond butter, flaxseed or hemp oil can pack a major caloric punch (about 90 calories per tablespoon of nut butters, or 120 calories per tablespoon of oils) that can turn your seemingly harmless drink into a caloric bonanza before you know it. The bottom line: Use careful portion control, or save the nuts for a snack instead.

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I love this article because I love fruit shakes. It's great to know that I am enjoying something that is good for me! :D

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10 Summer (or Any Time of the Year) Slim-Down Tips

2009-08-22T16:09:00.000+08:00

By Jari Love, For Canwest News Service

Summer is a great time to lose weight. There are lots of ways that you can be active, and an abundance of delicious, fresh food.

I am often asked for motivational weight loss tips so I've put together a list that I hope will help you achieve your weight loss goals.

1. Read fitness and health magazines daily

It's important to educate yourself daily on fitness and nutrition. Not only will you learn more about taking care of your body, but you will be inspired by the photos of other people. Clip out articles or photos that you find inspiring and stick them up to remind you of your goals.

2. Get a journal and use it

Journals are a great way to track your good and bad habits when it comes to achieving your weight loss goals. Over time you will start to notice trends, see your progress and understand how you can improve in the future. Remember to keep your journaling constructive and positive--because what you write down is what you'll achieve.

3. Write down your goals

Saying your goals is one thing but writing them down is quite another. When you write something on paper you almost instantly become accountable for it. Your chances for success greatly increase and you will never forget what you set out to do. Your goals will evolve over time because you can see where you've come from and where you are headed next!

4. Work out with a friend or group

It's easy to make excuses about why you can't make it to the gym or pop in a fitness DVD, but it's much harder when there's another person involved. Working out with someone is more fun, it's motivating and it will help you achieve far greater results than you likely would on your own.

5. Better yet, work out with someone who's better than you!

Have you ever heard the expression: a little competition never hurts? Working out with someone who can run further, faster or lift heavier weights may be just what you need to boost you to that next level. Not only will you be inspired to come up from behind, but you'll likely kick your own routine up a notch even when you're not working out with them!

6. Keep copies of your picture everywhere

Having your goals around will reinforce the things you are trying to achieve in the future. Your "before" picture will continually remind you of where you came from. And when you start to notice a transformation in your shape, that same picture will be a key motivator for keeping the weight off and achieving even more.

7. Clean up your environment

Throw out the junk food and other alluring treats around the house. If you know that bag of candy is there, you'll eventually eat it, so why even add that temptation to your life. And every time you go to cheat--think of it as eating your weight loss.

8. Parents . . . don't eat your kids' meals!

Nobody likes to see good food go to waste but every extra portion adds up and we tend to pay less attention to what we're putting in our bodies if we nibble or reach across to someone else's dish. As an alternative to the garbage disposal, why don't you pack the food up in a container to eat later at a regularly scheduled meal or snack or for your child's lunch the next day? Or, wait a full 15 minutes before you dig in so that your brain has a chance to register that it's full from the meal you just finished.

9. Don't go shopping when you are hungry

This applies to going out for dinner at a restaurant as well. When you are hungry, or worse yet starving, your brain starts to lose its ability to make logical eating decisions. You are more tempted to nibble on a bag of chips while walking down the grocery aisles or order a deep-fried appetizer at the restaurant to tie you over before the meal comes. To prevent this, have a healthy snack that includes a lean protein 15 minutes before you leave the house.

10. Listen to high energy music when working out

Up-beat high-tempo music has a physically and emotionally positive affect on you while you exercise. It keeps your legs and arms moving faster and gives you something to focus on other than the number of repetitions you've done or laps you've ran.

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These are good tips. I think it can be applied any day of the year, not just during summer!

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Tossing Out the Diet and Embracing the Fat

2009-08-21T16:02:00.000+08:00

by Lars Klove for The New York Times

FIVE-FOOT-NINE and 184 pounds, Kathryn Griffith, a retired teacher in Oakland, Calif., counted calories for decades, trying everything from the grapefruit diet to a regimen based on cabbage soup. She also did Weight Watchers — 27 times. “I knew it wouldn’t be successful, but I went back anyway,” she said.

So earlier this year, just when Oprah, the nation’s über-dieter, renewed her resolve to snack on flaxseed, Ms. Griffith went the other way, joining a tenacious movement that is scorning the diet industry and what one pair of bloggers labels, “the obesity epidemic booga booga booga.”

This movement — a loose alliance of therapists, scientists and others — holds that all people, “even” fat people, can eat whatever they want and, in the process, improve their physical and mental health and stabilize their weight. The aim is to behave as if you have reached your “goal weight” and to act on ambitions postponed while trying to become thin, everything from buying new clothes to changing careers. Regular exercise should be for fun, not for slimming.

“Fat acceptance” ideas date back more than 30 years, but have lately edged into the mainstream, thanks in part to public hand-wringing by celebrities like Oprah, Kirstie Alley and the tennis player Monica Seles, who said she had to “throw out the word ‘diet’ ” to deal with her weight gain. (Oprah now cites her goal as being not “thin,” but “healthy and strong and fit.”)

Even television is bellying up to the bar, with Lifetime’s introduction of a hefty heroine in “Drop Dead Diva” and a show having its premiere this month on Fox that stresses the “reality” in reality TV. The show, “More to Love,” matches plus-size dates with a bachelor boasting “a big waist and an even bigger heart.” And elbowing the weight-loss guides on “health” bookshelves, is a spate of new, more diet-neutral books that track the sociology of obesity, including “The End of Overeating: Taking Control of the Insatiable American Appetite” (Rodale Books) by David Kessler, the former F.D.A. Commissioner, and “The Evolution of Obesity” (The Johns Hopkins University Press) by Michael L. Power and Jay Schulkin.

Adding credence to the “fat acceptance” philosophy, are recent medical studies that suggest a little extra fat may not be such a bad thing. Among the latest is a 12-year Canadian analysis in last month’s Obesity journal that confirmed earlier findings that overweight “appears to be protective against mortality,” while being too thin, like extreme obesity, correlates with higher death risk. Other recent studies have linked weight cycling (or “yo-yo dieting”) to weight gain, and to medical conditions often attributed to obesity.

Many appetite warriors have coalesced under the banner of “Health at Every Size” (or HAES), which is also the title of a book by Linda Bacon, a nutrition professor at City College of San Francisco. Ms. Bacon ran a federally financed, randomized trial to compare outcomes for 78 obese women who either dieted or were schooled in Every Size precepts. The results, published in the Journal of the American Dietetic Association in 2005, showed that HAES participants fared better on measures of health, physical activity and self-esteem. Neither cohort lost weight.

These pro-fat results are a trickle, admittedly, in a flood of contrary reports that condemn obesity as a health risk. But that doesn’t worry the online denizens of the “fatosphere,” dominated by irreverent sites like fatshionista.com Fat Rant and Big Fat Blog, as well as those of the “booga booga” bloggers, Kate Harding (Shapely Prose) and Marianne Kirby (therotund.com).
“Fat doesn’t equal lazy or ugly or even, necessarily, unhealthy,” says another blogger, the Fat Nutritionist.

Find it all too much of a stretch? You’re not alone. Antidiet advice defies a $30-billion weight loss industry, a cultural obsession with thinness and the fundamental public health tenet that it is dangerous to be fat. In Obesity Guidelines first published in 1998, the government’s National Heart, Lung and Blood Institute blames obesity for everything from heart disease to cancer. Within a month of the Canadian mortality report, University of Wisconsin researchers announced in Science that calorie-restricted rhesus monkeys seemed to be outliving an amply fed control group.

“Virtually everyone who is overweight would be better off at a lower weight,” said Walter Willett, chairman of the nutrition department at the Harvard School of Public Health. “There’s been this misconception, fostered by the weight-is-beautiful groups, that weight doesn’t matter. But the data are clear.”

What remains undisputed is that no clinical trial has found a diet that keeps weight off long-term for a majority. “If they really worked, we’d be running out of dieters,” said Glenn Gaesser, professor of exercise physiology at Arizona State University and author of “Big Fat Lies: The Truth About Your Weight and Your Health.”

Both sides agree that regular exercise, at any size, improves health. “If you want to know who’s going to die, know their fitness level,” said Steven Blair, a self-described “fat and fit” professor of exercise science, epidemiology and biostatistics at the University of South Carolina. His research indicates that “obese individuals who are fit have a death rate one half that of normal-weight people who are not fit.”

Still, giving up dieting can be a tough sell in a society besotted with Kate Moss’s skeletal build. In “Lessons From the Fat-O-Sphere,” a new book by Ms. Harding and Ms. Kirby, the authors suggest surrounding yourself with nonjudgmental companions as an antidote, and seeking out fat-friendly media like the “Illustrated BMI Categories” photo set Ms. Harding assembled on Flickr.

So, if yo-yo dieting often leads to weight gain, does quitting ever lead to weight loss?
Anecdotal evidence suggests that many ex-dieters do slim down, especially if they are young. Even Ms. Griffith, the retired teacher who is 67, lost several pounds after quitting. Ms. Bacon, 46, ceased dieting in her 20s and wound up quite slim, as did Susie Orbach, a psychotherapist who, as author of “Fat Is a Feminist Issue” in 1978, was one of the earliest intuitive-eating proponents. (Her latest book, “Bodies,” published this year, addresses Western culture’s growing obsession with reshaping one’s body.)

But many who quit do not reduce. Ms. Harding, 34, gave up dieting five years ago. “I thought, ‘O.K., maybe I could be a size 10, and it won’t be so bad.’ As it turned out, I ended up as roughly an 18, which was exactly where I started.”

Yet, more than size-acceptance may be involved in quitting. For many dieters, “the pursuit of thinness as a dream is a place holder,” said Deb Burgard, a clinical psychologist in Los Altos, Calif., specializing in eating disorders. “It gets in the way of asking, ‘What is it I am dreaming of?’ “

A dieter may think, “ ‘If I could just lose weight, all that will take care of itself,’ so they don’t invest in getting what they want,” she said. Instead, she said, “they invest in weight loss.”

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Hmmm, this makes sense to me. I think before we start any weight loss program, the basic premise is there -- that we love ourselves. and any steps we are taking to lose the weight is simply to help us improve and be healthy. We shouldn't make it a goal to lose weight so we could accept ourselves, because that will be unfair to us. Acceptance should be there first before deciding to work on the weight.

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Eat Your Germs

2009-08-20T15:53:00.000+08:00

By SANJAY GUPTA, M.D.
No doubt you have heard that yogurt is teeming with bacteria—and no doubt you try not to think about that as you dig into a cup of the stuff. Yes, they're supposed to be good bacteria, ones that not only don't make you sick but actually improve your health. Still, a spoonful of critters with unlovely names like Lactobacillus reuteri, Lactobacillus rhamnosus and Bifidus regularis will never sound like a palate pleaser to even the most dedicated health nut.

Whether or not you've ever developed a taste—or even a tolerance—for living things in your lunch, more are on the way. Food companies have been coming to the conclusion that if a few of these superstar bacteria are good for you, then more will be even better. This is giving rise to a small but growing product line called probiotics, in which the bacteria population is boosted, sometimes considerably. For consumers, of course, the question is, Do these products work?

Probiotics have been around for a long time, mostly in the form of dietary supplements. They're also found naturally in foods like yogurt, buttermilk, sauerkraut and tofu. Recently, however, the Dannon Co. has been making a marketing splash with a yogurt line named Activia, which is fortified with extra bacteria. So far, this bet seems to be paying off, with more than $100 million in sales in the product's first year in the U.S. alone. Other companies are coming forward with probiotic yogurt drinks and fortified beverages, which are also finding a market. There is a fair body of science suggesting that some consumers are spending their dollars wisely.

"The superstar bacteria stick around in your intestines a lot longer," says Dr. Gary Huffnagle, a professor of internal medicine at the University of Michigan and co-author of The Probiotics Revolution. In the digestive tract, the bacteria help regulate and restore peristalsis, the rhythmic motion of the intestine that pushes digested food through. There's a reason one of the bugs has the word regularis as its second name, and this intestinal toning is it. "Doesn't matter if you are constipated or the opposite," Huffnagle says. "These bacteria can help make you, um, regular."
Huffnagle's research also suggests that the bacteria can battle numerous kinds of allergies—and not just food allergies. This is a somewhat harder scientific case to make, but Huffnagle's belief is that since anything you breathe you may also swallow in at least some quantity, the good bacteria in your gut could help control allergens.

Not everyone is sold on probiotics. The U.S. Food and Drug Administration is relatively neutral, using the growing popularity of the products as an opportunity to caution manufacturers not to pitch the foods as some sort of panacea for any specific disease. More important, some people should avoid the products altogether. Those with weakened immune systems or who are critically ill would be well advised to stay away from eating live bacteria. Certainly anyone in the hospital would also count. Furthermore, the products can take a little getting used to, even for the otherwise healthy. If you are new to the world of probiotics and you suddenly start eating a lot, there is a good chance you could experience uncomfortable bloating.

"You have just started a civil war in your intestines between good bacteria and bad bacteria," Huffnagle says. Fortunately, the war is usually over in one or two weeks, and, stresses Huffnagle, "the good guys win."

Expect to see lots of those good guys on store shelves soon. At least five companies in the U.S. either are in the probiotic game or are planning to enter. Plain yogurt remains the best product for added bacteria because it has three things the bugs absolutely love: lactose (or naturally occurring sugar), fat and water. Another food out there with both sugar and fat is chocolate, and—you guessed it—the company Attune already has a probiotic chocolate bar. That's something that may prompt me to give the superstar bacteria a try after all.
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Hmmm, that is why Yakult is still aive after so many years! I love it! But nowadays, there are more options in the market, there's Chamyto, there's Bear brand Probiotic Drink, etc. Whichever one you take, for so long as you do, your tummy will thank you!

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Run for Your Lives

2009-08-19T15:41:00.000+08:00

By SANJAY GUPTA, M.D.

We know we won't live forever. But as long as we are of sound mind and body, most of us would like to stick around for as long as we can. I recently spent an hour on livingto100.com figuring out my life expectancy. While I was sure it would be at least 100, this crystal-ball calculator predicted that at 81, my body would finally fail me. It turns out that every choice we make affects our projected expiration date. Cheat on your diet, and you subtract precious time. But more and more evidence shows that simple tasks like exercising may not only add years to your life but also delay the onset of disabilities in your golden years.

Case in point: Stanford University researchers began studying 538 middle-aged runners back in the 1980s during the height of America's jogging craze. At the time, critics were convinced that runners would suffer serious injuries and predicted an epidemic of knee replacements. But 21 years of research show quite the opposite is true. Data from the Stanford study, which was recently published in two peer-reviewed journals, show that the runners did not have higher rates of osteoarthritis and total knee replacements. And the onset of disabilities appeared 12 to 16 years later in the runners' group vs. the nonrunners'. That's huge; imagine living independently or delaying the use of a cane for an extra decade or more. There were also half as many deaths in the runners' group than in the nonrunners' during the study.

"The longevity effect was big. It surprised us," says Dr. James Fries, co-author of the Stanford study. "But the even bigger difference was morbidity rate — your overall quality of life." Running and other weight-bearing exercises like vigorous walking and using an elliptical machine work to strengthen your bones, tendons and muscles. They also help you reduce your risk of America's biggest killer, heart disease.

The best way to start an exercise regimen is to come up with a goal — such as losing 10 lb., running a half marathon or getting off those blood-pressure meds. Then talk to your doctor to determine your health restraints and map out a plan to achieve your goal. Avoid injuries by investing in a good pair of shoes and by stretching. This may surprise you, but the best time to stretch is after you run, ideally for 15 to 20 min. Muscles respond better to stretching when they're warmed up. Naturally, you'll be sore after beginning an exercise program, but check with a doctor if the pain you experience lasts more than a week. "Studies show running itself isn't bad on the joints," says Dr. Amadeus Mason, an orthopedist at Emory University's Sports Medicine Center. "The issue is if you get an injury and keep running on it."

So don't be afraid to get moving. Just 30 min. of daily exercise will not only add to your quality of life but also prevent diseases and help you live longer — maybe even to 100.

— With reporting by Danielle Dellorto / Atlanta

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Exercise will always help us stay limber and pliant. If we can't run right away, start with walking. That at the very least will keep us moving.

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When Lite Gets Heavy

2009-08-18T15:24:00.001+08:00

By SANJAY GUPTA, M.D.

It would be an awful lot easier count calories if we could just see the pesky things. Add up how many of them are on your plate, and you never have to eat a single one more than you want to. But calories are very good at hiding themselves—never more so than at health-food restaurants.

Almost everyone has had the experience of bypassing a McDonald's for a virtuous, diet-friendly place, only to leave feeling oddly more stuffed than if you'd just had the Big Mac and fries. That's no illusion. Menus at restaurants that market themselves as healthy alternatives are often big minefields, booby-trapped with hidden fat and calories than can blow any diet to smithereens.

Take those heart-healthy symbols that keep popping up next to menu offerings. A 2003 study in the Journal of Marketing found that diners may trust the little icons more than their own common sense, believing that there's a reduced risk for heart disease even if the symbol is next to a manifestly fatty food like lasagna. We're also suckers for the term low cholesterol, thinking that it's synonymous with low fat, which is by no means always the case.

Even when we make the right choice, we manage to trip ourselves up. If we're having a healthy entrée, we decide we might as well cut loose with the extras, adding a helping of mashed potatoes to the lean piece of fish or loading up a salad with cheese or croutons or too much dressing. Healthy snacks can be similarly fraught. One study showed that if you give people the low-fat, low-calorie version of a food like a granola bar or Chex Mix, they'll compensate by eating 28% more of it than they would of the higher-fat version. In another study, people were given sandwiches that they were told came from either McDonald's or Subway, which has successfully marketed itself as a smarter alternative (even if its meals can still be stuffed with calories). The subjects eating the food labeled Subway often washed it down with sugary soda or followed it up with cookies or chips, apparently concluding they had a little room to indulge.

Perhaps worst of all, there's the notorious what-the-hell effect. Calorie counters who realize they're exceeding their limit, even in a health-food restaurant, often don't pull back to contain the damage but reason that the day is a loss anyway, so they might as well have fun, piling on desserts and sides they'd otherwise avoid.

Such a combination of rationalization and misinformation is hard to overcome, but there are things we can do. First, keep alternative options in mind. A 2005 study showed that people are actually more likely to choose a lower-fat cheesecake when it appears on a menu alongside a high-fat version, almost as if picturing that dense serving of after-dinner indulgence makes the lighter choice more appealing. Having a real sense of serving size and calorie content can help too. Most studies suggest that only 10% to 20% of people really know how to count calories. When the rest of us bother to guess, we usually lowball what's in a meal by as much as 45%. One solution even for the least calorie-savvy is to order what you want but push your plate away while you've still got a sizable portion left. If you have to ask the waiter to clear the plate so you're not tempted to dig back in, do so.

Finally, don't be too pure. There's nothing that makes food harder to resist than being told you can never have it. The occasional, moderate-size serving of warm chocolate cake or McDonald's fries is not going to kill you. And in case you forgot, it will be utterly delicious.

—With reporting by Shahreen Abedin
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Once again, this simply proves that really the best way is to eat in moderation. Anything, for so long as you eat in moderation, is good food.

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Stuck on the Couch

2009-08-17T15:17:00.000+08:00

By SANJAY GUPTA, M.D.

As a doctor, I can give you a lot of useful advice about how to get healthy and stay that way, but one thing you don't need me to tell you is that exercise is good for you. By this point, it's not news to anyone that staying active can benefit the heart, the waistline, even the mind. Still, there's a real disconnect between what we know and what we do. More than 60% of American adults do not exercise regularly, and many are content to admit they don't exercise at all. More than 72 million are obese, and almost every one of them would like to shed the extra pounds. So if exercise is such a good idea, why don't more people do it?

The most paradoxical part of our sedentary nature is that we don't start out that way. Even as I write this, I am watching my 2-year-old run around in circles. In the last paragraph alone, she has made six circumnavigations of the house. Kids seem to be born in constant motion, but along the way that behavior gets hijacked.

According to kinesiologist Steven Bray at McMaster University in Ontario, the slowdown occurs for many of us at around the time we start college. Bray followed 127 subjects and found that on the whole, first-year college students participate in significantly less exercise than they did just one year before. Academic demands and lack of organized sports are certainly part of the problem. A bigger part may be a curious human tendency to look at life changes as an occasion to blow up the old rules and not create new ones in their place. This is especially so when it comes to staying fit. "College is the first big transition in life," Bray says. "And it becomes an excuse not to exercise."

That's a pattern we repeat over and over. The demands of a new job usually mean less time at the gym or on the jogging track. How about a new marriage? How many times have we seen newlyweds looking a lot plumper in first-anniversary photos than they did in the wedding pictures? And whatever exercise resolve that married couples have left can be wiped out when a new baby comes along. "A lot of people don't like to exercise," says Bray, "so it's the first thing to go when you get the opportunity to rearrange your schedule."

In a recent issue of Observer, the magazine of the Association for Psychological Science, Ian Herbert, a journalist and triathlete, reported on numerous other studies that explain why we fall off the exercise wagon. Research by psychologist Roy Baumeister at Florida State University, for example, suggests that self-control is like a psychological muscle — one that can simply become exhausted. Spend your day trying to maintain your composure with a willful toddler or a demanding boss, and you may not have enough discipline left later to stick to your fitness routine. If that routine involves a diet, things can get even more complicated, as the effort you make to resist having a Snickers in the afternoon depletes your resolve to work out in the evening. "The more you use the self-control muscle," Herbert says, "the more tired it gets."
Not having a clearly defined exercise plan can hurt too. Investigators at Berlin's Free University found that people who set general goals, like "I will exercise in my free time," did a far worse job of sticking to that plan than did people who made a firm commitment, like "I will walk to my friend's house and back every Monday, Wednesday and Friday."

Even something that ought to help — having a personal trainer — can hurt over time. Research at the University of Saskatchewan shows that while a trainer may ensure that we stick to a fitness program, our resolve melts away once the training sessions end. In these cases, we become so dependent on someone else to monitor our progress that we never develop what psychologists call the self-efficacy to follow a plan on our own.

The good news is, there are solutions to all of these problems. Baumeister thinks the self-control muscle may be strengthened and trained — sometimes beginning with exercises as simple as remembering to sit straighter or drink enough water. Specific workout plans, like scheduling a gym visit with friends, can turn a general desire to exercise into a firm commitment. Trying to do without a trainer, or at least tapering off slowly when you quit, can help you learn to be accountable only to you. We may never again have the stamina of a 2-year-old, but recapturing even a little of our early-life energy can make our later lives a whole lot healthier.

— With reporting by A. Chris Gajilan / New York
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Wow, this is powerful stuff. He's right, we don't start out sedentary. When I was a kid, I would run around and feel sad when my nanny or mom would make me stop playing coz it might trigger an asthma attack. But nowadays, it seems a challenge to even try to get some exercise and get my body moving.

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Fill Up on Flavor

2009-08-16T15:11:00.000+08:00

By SANJAY GUPTA, M.D.

Every diet begins with good intentions. You swear to eat your veggies, lay off the chocolate cake and exercise every day. This works fine, at first. But then one day you stroll by a Cinnabon shop and are seduced by the sugary-sweet aroma. Or you're at a dinner party and can't say no to that heaping helping of lasagna. Soon, you're back at square one — and hating yourself.

Why do we all give in so easily to rich, heavily flavored foods? Here's an answer that won't exactly come as a bulletin: they taste good. The better things taste, the more we enjoy them. And the more we enjoy them, the more satisfied we feel. Hidden in that little equation is a trick that may help you lose weight. Your brain is hardwired to keep you eating as much as possible — an artifact of our wild origins when the risk of famine was always very real and we thus had to gorge ourselves whenever we could. Not only do we want to eat a lot of food, we specifically want to eat a lot of calories. A spoonful of peanut butter will keep you alive longer than a spoonful of Jell-O, after all, so best to develop a taste for such dense, heavy stuff. There are a lot of things that tip us off that a food is probably high in calories: creamy texture, complex flavors, heavy spices.

"Taste has always been the No. 1 factor when deciding what to eat," says Ruth Frechman, a registered dietitian and spokeswoman for the American Dietetic Association. But taste and feel can fool you. Yogurt is creamy, but that doesn't mean it's high in calories. Salsa is spicy, but it's low in fat and high in fiber. Your brain can't always sort out these differences, so why not spin that to your advantage?

When it's time for a diet, the first thing you want to do is hit the spice rack. "Food can be healthy and delicious," says Keri Gans, a registered dietitian in New York City. Plain chicken breasts and broccoli for dinner are boring; add a little teriyaki sauce to your greens, and rub some spices on the meat, and you've got a low-fat meal you can actually enjoy. For dessert? With summer berries at their peak, it's easier to skip the ice cream.

What's more, you can forget the no-snacking rule. Snacks can actually help stabilize your blood-sugar level, making it easier to curb your cravings come meal time. You don't have to limit yourself to baby carrots and celery sticks — at least not by themselves. Low-fat dips or gourmet mustards can make dietary virtuousness feel like indulgence. Sunflower seeds and almonds are, in fact, indulgences, but in moderation, they can be both satisfying and safe. A fruit smoothie whipped up in the blender is doubly smart: fruit is sweet — which the calorie-craving brain loves — and the air that gets stirred in during the mixing causes you to feel full faster and stay that way at least a little longer. As powerful an appetite tamer as flavor can be, it pays to be careful. In June, Dr. Alan Hirsch, a neurologist who runs the Smell & Taste Treatment and Research Foundation in Chicago, presented a paper at the Endocrine Society's annual meeting in San Francisco that described how particular sweet and salty smells helped obese subjects lose 30 lb. in six months. Hirsch believes he has pinpointed some of those scents and has incorporated them into a line of artificially flavored crystals called Sensa, which come in 12 sweet and salty varieties that can be sprinkled on foods.

Hirsch may well be on to something. His work focuses on the hypothalamus, a region of the brain known to be associated with satiety, and if Sensa can indeed hit that neural bull's-eye, it could be powerful stuff — and will probably give rise to a lot of similar products. But there's reason to be skeptical. For starters, Hirsch's paper has not yet been peer-reviewed or published. What's more, he admits that he has not followed up with his subjects in the three years since he completed the trial to find out if they have kept the weight off. As anyone who has ever dieted knows, it's not losing the pounds that's hard — it's keeping them lost. Finally, Sensa costs $59 for a one-month supply.

It's possible there's a future for such hypothalamic preparations, and further research on Sensa will help answer that question. But in the meantime, here's my calculation. Instead of sprinkling your potatoes with some artificial this or that, talk to a nutritionist who can help you devise an eating plan that works for you. Or look online for healthier ways to prepare your favorite foods. (Try the Mayo Clinic's Food & Nutrition Center.) You don't have to be a food fanatic to eat right. And oh, yes, snacking is encouraged.

— With reporting by Anita Hamilton
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I think that cravings are normally due to flavors our taste buds are looking for. That is why there are times when we look for certain tastes and aren't fully satisfied even if we've eaten a lot if that did not include what we were craving. So know the different flavors and fill up on that.

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Sizing Up Your Body

2009-08-15T15:06:00.000+08:00

By Sanjay Gupta, M.D.

Can't decide if you're overweight or not? You can turn to your scale, your waistline or your doctor to help you figure it out.
The one thing you shouldn't do, however, is trust your lyin' eyes — at least if the people around you have weight woes of their own. One of the toughest things about battling obesity is that the aesthetics of weight can be so slippery. Modern swimsuit models are skinny by 1950 standards; Marilyn Monroe might seem plump next to women today. Few things shape our perceptions more than the appearance of friends and family members — and few people are influenced by that more than children. In a Canadian study released last month, a team of investigators surveyed 3,665 children in the 9-, 13- and 16-year-old age groups. After measuring each child's body mass index (BMI) — a figure computed on the basis of height and weight — they found that 14% of the subjects were overweight and 9% were obese. But when the kids were asked to select from a series of silhouettes the shape that most resembled theirs, the great majority of overweight subjects chose bodies thinner than theirs. "As more of the population becomes overweight, perceptions and social norms shift," says Katerina Maximova, lead author of the study and a Ph.D. candidate in biostatistics at McGill University in Montreal. "If you're a little child and your parents are overweight and so are your peers, nothing else will make as big an impact."

Just as troubling: while some people underperceive fat, others overperceive it. Spend enough time in a media environment in which tanned and toned models seem to be everywhere, and you can't help feeling at least a little lousy about your body. In extreme cases, this can lead to obsessive dieting or life-threatening eating disorders. One healthy response to all this push-pull between thin and fat has been programs that promote body-acceptance — the idea of loving yourself as you are. While that's vital to developing self-esteem, it can also backfire. "Paradoxically," says Maximova, "people may just wind up accepting that they're overweight, making them less inclined to get healthier." If you are committed to losing weight, the first step might be to find an objective arbiter who can help you determine what your goal should be. Let your physician work out a healthy body weight for you. Then let your scale — not your self-perceptions — tell you if you're staying close to it. Blood pressure, cholesterol, cardiac function and blood sugar are also reliable metrics of how your weight and lifestyle are influencing your health. Even if the numbers on the scale are pretty good, creeping diabetes or hypertension is a clear sign that something's off in your diet or exercise regimen. Most important, if you're a parent struggling with weight and you see your kids fighting the same fight, remember that just as children can be influenced by how their parents look, they can also be shaped by how their parents act. When you eat better and exercise more, the most impressionable members of your family may fall in line behind you.

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I say we really shouldn't be too hung up on being a little overweight. For me, the main reason to want to lose weight is to make sure we're healthy and are living our lives to the fullest.

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10 Truths About Weight Loss

2009-08-14T14:55:00.000+08:00

By DR. NANCY SNYDERMAN

1. You Can Eat After 8 P.M.
It doesn't matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat. If you want a snack before bedtime, think first about how many calories you've eaten that day.

2. There Are No Negative-Calorie Foods
You may have heard that some foods, because they are difficult to digest, will make you lose weight. Dubbed "negative-calorie foods," citrus fruits and celery have both basked in this flattering light in fad diets over the years. The problem is that it's not true. The calories your body burns in fueling the digestive cycle are minuscule compared with the calories in the food itself. Although chewing celery might seem like a strenuous activity, it burns about the same amount of calories as watching grass grow.

3. Liquid Calories Count
If and when you tally up your calories at the end of a meal or a day, do your calculations take into account what you drank? Do you remember to include that can of soda, smoothie, cup of latte, or cocktail? People tend to guzzle their calories and it really adds up, often more than they realize. For example, that can of soda you drink each morning is the calorie equivalent of a piece of fruit and a slice of toast, about 150 calories. A smoothie can run up to an extra 500 to 1,000 calories despite all the good stuff added in, and a 16-ounce latte with whole milk packs 260 calories. The average margarita — my favorite — has more than 500 calories. What's more, the brain doesn't seem to register liquid calories as accurately as calories that are chewed, and it doesn't send stop-eating signals to keep you from eating more food. If you're taking in only 1,200 to 1,500 calories a day, save those calories for food. Liquid calories add up quickly, so stick with water and calorie-free beverages, and you could lose a pound or more a week. I lost 5 pounds last month because I decided not to have a cocktail periodically with friends.

4. Dessert Can Be Dinner
Don't call the food police on me for this one, but I say you can enjoy a Rocky Road ice-cream dinner "now and then," which means as an occasional deal and not a steady routine. Don't deny yourself certain cravings. Make a meal out of a favorite treat and you'll be less tempted to overindulge on your splurge foods. Just swap the steak out for the sundae and know that this tactic is for the occasional treat, not the everyday occurrence — and it may help you be more successful in controlling your weight over the long term.

5. Moderately Overweight Kids Shouldn't Be Put on Restrictive Diets
If you have kids who are 10 to 15 pounds overweight, the current thinking is that they should not be put on restrictive diets. Instead, it's better to help them make basic improvements in their diets, ramp up their activity, and give up some TV and computer time. Perk up your kids' diet by adding more fruits, vegetables, and whole grains while cutting back on the junk foods. That way, you'll automatically slow the rate of their weight gain while they continue to grow in height. Children go through dynamic phases of growth, and a low-calorie diet is not what they need. They need nutrients and activity.

6. Calorie-Free Soft Drinks May Make You Fat
I've never been a big fan of diet drinks (I prefer good old water), and now I'm glad. A study conducted by the University of Texas Health Science Center at San Antonio followed over six hundred people ranging from twenty-five to sixty-four years old for up to eight years and found that those drinking diet soda — even as little as one can or bottle a day — did not lose weight and were significantly more likely to become overweight than those who drank regular soft drinks or none at all. How can this be? No one knows for sure, but scientists think that artificial sweeteners, perhaps even the caramel coloring, may muddle brain chemistry. The brain in a sense gets a reward, and the desire for more sweets is intensified. The more of these fake sweet products you eat or drink, the more sweets you want.

7. You Can Lose More in Cold Weather
Some people swear they gain more weight in the wintertime. Frankly, I think it's because we're not quite as active in winter. But the reality is, your metabolism revs up to keep your body warm in cold temperatures. This may mean marginally more calorie expenditure each day.

8. Yo-Yo Dieting Won't Wreck Your Metabolism
Because of all the ups and downs I've experienced with my weight through the years, I was afraid that dieting might have messed with my metabolism. Now I've learned I don't have anything to worry about. While extremely low-cal diets temporarily lower your metabolism, recent studies suggest that the effects don't last. Researchers in Canada looked at fifty-two overweight women who'd been dieting on and off for an average of eighteen years. They measured the women's resting metabolic rate, then compared those numbers with what their metabolism was expected to be based on their weights, heights, and ages. The result: There was no difference between actual and predicted metabolic rates in all but four dieters. So even if you've lost and regained weight countless times, don't give up. Yo-yo diets don't hurt you; they just don't get you anywhere.

9. There's No Need to Shun Red Meat on a Low-Fat Diet
While it's true that prime and choice grades of meat are high in fat, lean cuts with fewer than 30 percent calories as fat are available. When buying meat, it's best to look for "select" grades of lean cuts like top round and tenderloin as well as extra-lean ground beef. They are among the lowest in fat.

10. Diets Do Work
The phrase diets don't work has been drummed into us by book titles, advertising slogans, and other such mantras. But the truth is, you can lose weight following pretty much every diet on the bookstore shelf. The problem is that unless the diet fits your lifestyle, it's bound to fail, and your weight will creep back on. You want a diet you can live with. If you like sandwiches for lunch, for example, you'll have trouble sticking to a low-carb diet. If you hate counting calories and find it much easier to follow rules — like avoiding carbs — Atkins may be for you. And if you really love your olive oil, the Mediterranean diet is more appealing than a true low-fat diet. If you're trying to lose weight, you have to exercise your options.
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I love this list. Truly, we know in our heart of hearts that these are the truth and that the key to correct weight loss is the long and hard route -- correct eating and regular exercise.

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101 Things You Need To Know About Raw Food

2009-08-13T13:03:00.000+08:00

1. Raw fooders love to blog.

2. You must get a juicer. This is an essential part of the raw kitchen. You can juice just about any soft fruits or vegetables. Certain foods such as wheatgrass need to be juiced in order to break down the fibre and cellulose, making digestion much easier.

3. You don't have to give up bread, cakes or cookies. There are real 'raw' alternatives to many cooked foods. A dehydrator is a food processor which 'slow cooks' at a temperature of less than 120 F, the temperature at which 'living' enzymes in food are destroyed.

4. Raw fooders can increase mental awareness. A study of over 500 raw volunteers concluded that people who have been on a raw foods diet for two years or more experienced significant improvements on many emotional, mental, and spiritual levels.

5. Dining out doesn't always mean ordering the salad.Increasingly restaurants are becoming accustomed to serving a 'raw' option on the menu. If in doubt call ahead to see if the chef is 'raw friendly'.

6. Raw honey can improve athletic performance and heal wounds. The antiseptic and antibacterial properties of honey have been known for centuries - going way back to the Greeks and Romans. Honey is not considered a vegan product.

7. Enjoy guilt-free raw chocolate.Chocoholics can get their fix with Cacao - the seeds of the Cacao plant. This is available in many health shops in the form of raw chocolate bars, cacao butter and cacao nibs that can be eaten on their own or used in recipes.

8. Many celebrities swear by a raw food diet. Demi Moore, Woody Harrelson, Alicia Silverstone have all evangelised about the benefits of a raw food diet. In fact Woody Harrelson has his own website on alternative living, environmental issues and lots of information about raw food

9. Raw foods provide organic skin care. Clear natural skin, reduction in in acne, organic raw foods provide hydration and essential nutrients.

10. Beware of raw foods toxinsMany toxic substances occur naturally in uncooked foods including potatoes, kidney beans and rhubarb.

11.Don't believe everything you read about the raw food diet.Beware of misinformation in the raw food world. It's good to have a balanced perspective.

12. Eating raw food can help you lose weight. A raw food diet is an excellent way to lose weight . Cutting out meat, dairy, processed and cooked foods will inevitably lower your calorie intake but watch out for high fat foods such as avocados and nuts.

13. Always choose organic if possible.Organic produce is more likely to contain higher levels of nutrients and less pesticide residues.

14. Raw food is not a religion.There are many 'gurus' who claim that their dietary teachings will lead you to a path of enlightenment or elevated spirituality. Think of a raw food diet as a lifestyle choice not a dogmatic set of rules or moral principles.

15. You can lose weight rapidly with a Juice Feasting Diet. This is a raw, mainly liquid diet, that can last up to 90 days. Benefits of a juice feast include weight loss, ultra detox and colon and intestine cleansing.

16. Organic, raw flax seed is high in Omega 3
The human body cannot produce Omega 3 fatty acids, which are an essential part of the human diet. Most commonly found in fish and eggs, a good raw food alternative are ground flax seeds , walnuts and pumpkin seeds.

17. You don't have to drop out of society to be a raw fooder. Just as vegetarianism is now part of mainstream culture, joining the raw food movement doesn't necessarily mean dropping out of society.

18. Meat is not necessarily excluded from a raw food diet. To vegan or vegetarian raw fooders, eating meat or fish is excluded, but there is evidence suggesting a raw vegan diet supplemented by small amounts of meat and/or fish gives you the optimum balance of nutritional requirements.

19. The ultimate fast food. What could be quicker than a banana as your snack of choice.

20. Uncooked is not always best.Some foods actually exhibit higher levels of nutrients when subjected to cooking. Conservative cooking such as steaming or boiling causes only modest loss of some nutrients, such as folate, while enhancing the bio-availability of others, such as carotenoids and lycopene.

21. Combine a raw food diet with regular exercise. Just because you eat raw, it doesn't mean you will get super healthy automatically. A suitable exercise program is needed to enjoy all the benefits of a healthy diet.

22. Durian is a stinky raw superfood.Originating from Malaysia, this smelly fruit has been described as smelling of 'rotten eggs', decaying fish and plenty of other unpleasant things. The taste however is reminiscent of custard and almonds. Weird!

23. A vegan diet can cause vitamin B12 deficiency.Raw vegan diets can lack essential vitamins such as B12 and iron which are most commonly found in meat and dairy products. A B12 deficiency can cause a range of conditions including anaemia.

24. You don't have to be 100% raw to experience benefits. A 100% raw food diet this is neither practical or even healthy for many. It is up to you to decide what proportion of raw foods you incorporate into your diet.

25. Raw food is not a fad. The raw food phenomenon is not a fad. Just like vegetarianism, veganism, etc, the benefits of a raw food diet have been written about for centuries and will continue to provoke debate and scientific scrutiny.

26. Eating raw almonds can lower cholesterolIn a study by the University of Toronto , it found that eating 73g of raw almonds a day significantly lowered LDL or bad cholesterol by up to 12%.

27. Do yourself a meal plan. Don't think you can jump straight in to a raw food diet. You will soon run out of ideas and risked getting bored by the lack of meal choices. Draft yourself a basic raw meal plan like this one can help keep you on track.

28. Start off gradually. A raw food diet is not something you should jump straight into enthusiastically. Start off by introducing at least one raw meal a day and see how your energy levels are affected.

29.Need some raw food training?If you want to improve your raw food credentials how about taking some training. Raw chefs in the UK and the US offer raw and living foods training , coaching, weekend workshops and certification.

30. Banish indigestion by eating raw food. Raw foodists experience a marked improvement in digestion. Cooked foods can contain sticky fat compounds that are harder to break down in the gut.

31. Get into sprouting and grow your own live foods. Sprouting is the practise of growing seeds for by soaking, draining , then rinsing at regular intervals until they germinate or sprout. Although slightly labour intensive, sprouts are highly dense in nutrients and a great way to grow your own food at home.

32. Shazzie is a UK raw food championA big fan of raw chocolate, she has been raw since 1999. Her store sells a variety of raw foods, educational materials and raw food paraphernalia.
How To Make Seed Milk Copyright vEsti24

33. Raw vegan dairy alternatives to milk
If you don't eat milk or dairy, the raw food diet can offer many alternatives including hemp or nut milks and a variety of seed 'cheeses'

34. Exercise caution when feeding children or infants. A 100% raw food diet is not for everyone. Infants have different nutritional requirement than adults and care must be taken to avoid vitamin deficiencies in vitamin B12, vitamin D and enough general calorific intake, although children have been raised on a raw food diet.

35. Raw food and ancient wisdom. Pythagoras, the 6th century Greek philosopher was a strict vegetarian and according to his biographer, Diogenes 'he ate bread and honey in the daytime and boiled or raw vegetables in the evening'. He urged his students to do the same 'for from this diet they would derive health of body and acuteness of intellect.'

36. The Pottenger Cat ExperimentIn 1932 Dr Francis Pottenger conducted a series of observations on over 900 cats over 10 years. They were fed either a cooked diet or a raw (meat/milk) diet.At the end of the experiment, Pottenger concluded that the ones on a raw diet were overall much healthier.

37. Discover a wealth of easy raw food recipes. The range of raw food recipes available is breathtaking, from simple snacks to gourmet creations. A raw diet no longer has to be bland. Nuts and seeds can be sprouted to make 'cheeses', doughs can be made from buckwheat to form flatbreads. With modern kitchen appliances the only limit is your creativity.

38. The many varieties of diets Veganism is well known, but how about being a fruitarian (mainly fruit and nuts), juicearian (liquids only -usually short term) or sproutarian (mainly sprouted foods). Anopsologists are instinctive raw eaters sometimes consuming raw meat.
Body Pollution on NBC NewsCopyright vEsti24

39. Reduce your chemical intake. Pesticides, preservatives, flavourings, colourings . These chemicals are the by-products of mass food production and we have gradually and silently adopted them into our daily diets. In addition, cooking sometimes causes toxins such as acrylamide. Raw, organic produce helps to limit the potential long term effects these might have on us.

40. Individualize your food plan.You are the only person who can understand how certain foods make your body feel and react. Whatever your motivation for trying a raw food diet, you must tailor your food plan to suit your individual needs. If you have to bend the rules every now this is much better than sacrificing your overall health.

41. Beware of 'bad science' Some people will happily manipulate scientific facts to fit their version of the truth. It is up to you to sift through the 'pseudo' and the science to work out the bigger picture for themselves.

42. Get smooth. Smoothies are a delicious, versatile way to experience raw food.

43. Detox with a raw food diet.A raw food diet is a great way to detox your body.

44. Dried fruit and nuts are often not raw
Commercially dried fruit has often been heated to temperatures exceeding 150˚ F. Many so called 'sun-dried' products have similarly been oven baked. Try and eat nuts in their shells as heat is sometimes used in the de-shelling process, especially with cashews. Almonds, even those labelled 'raw' are have often been through a pasteurization process.

45. Whole grains are comparable to fruit and vegetable in their antioxidant activity. Whole grains have been eaten by humans for thousands of years. Whilst not a substitute for fruit and vegetables, they provide comparable high anti-oxidant properties, prevent cardio - vascular disease and are rich in vitamins, minerals, and phytochemicals. Preparing raw grains to eat can be as easy as soaking them in water for 20 minutes.

46. Try to find local raw produce. In an ideal world we could all grow our own fruit and vegetables, but most people don't have the time, energy or motivation. The next best thing is buying local produce. Support your local shops and farmers. Consider the carbon journey of your exotic superfoods.

47. You may experience an unpleasant transition period when switching to a raw food diet .It is quite common for people to experience nausea,diarrohea, headaches and other conditions when first starting a 100% raw food diet. These symptoms cans be lessened by increasing the percentage of cooked foods to start off with and by eating heavier foods like avocados, nuts or coconuts.

48. If you like Mediterranean food check out the Raw Greek.Gina Panayi is a raw food chef who specialises in Greek, Cypriot and Mediterranean dishes.

49. You can lower your BMI with a raw food diet. Long term raw fooders have been shown to exhibit a lower BMI (Body Mass Index) compared to the general population. This BBC report found that raw fooders were thin but generally healthy.

50. These raw food photos will make you drool.Over at Flickr there are hundreds of photos for you to browse and see the visual treat of organic raw live food.

51. Some scientists believe we evolved to eat cooked foods. There is still heated debate whether humans are naturally adapted to eat predominantly raw or cooked foods. One theory is that our brains evolved only after discovering fire and hence cooked food.

52. Pregnant women, the elderly and children should exercise caution on a raw food diet.It’s wise idea to consult your doctor before beginning a special diet. This is especially true for children, pregnant women, the elderly, anyone with anemia, a compromised immune system or any pre-existing medical condition.

53. Try a raw vegan 'meat loaf'.If you really crave a meaty experience try this meatloaf recipe made with with walnuts, pecan, carrots, red bell peppers, celery, onion, garlic and paprika.

54. The Raw Food Diet was highlighted in the TV series Sex and the City. Many will have first heard of the raw food phenomenon through the HBO Series. In one episode the metropolitan girls visit a fictional New York restaurant called 'Raw' to experience the latest dining craze.

55. Raw foods are primarily alkaline basedRaw alkaline foods help balance the mainly acidic foods such as red meat, seafood, eggs, coffee, soft drinks and refined sugar.

56. 'Supercharge Me' - going raw for 30 days. Following in the footsteps of Morgan Spurlock's Supersize Me, this film follows Jenna Norwood as she follows a strict raw food diet spurred on by a showgirls' costume.

57. Beware of raw food marketing scams.Unscrupulous marketeers have taken advantage of raw food products by exaggerating their health properties and selling substandard products.

58. Bruised or damaged fruit or vegetables may contain mould or harmful bacteria. If you are consuming a mostly raw diet, be careful that what you eat is as fresh and undamaged as possible. Broken skin allows the entry of potentially harmful bacteria. Any signs of mould on your food should be a signal to throw it away.

59. You can make pizzas by using sprouted buckwheat and a dehydrator.

60. Barbecuing or deep frying can cause a build up of toxic acrylamide on your food. Acrylamide is a toxic substance that is found on foods that have been baked, fried or processed at high temperatures . It has been found to cause cancer in animals and may cause to humans. Levels are particularly high in potato chips and french fries.

61. Spirulina, a blue green algae is a nutrient rich superfood
Taken as a food or a supplement, organic spirulina has some amazing properties and is often refered to as nature's perfect food.

62. There are hundreds of raw books available at Amazon. There's no shortage of raw food books should you need a new recipe or raw food idea!

63. A raw food lifestyle can be very expensive.
Organic produce is at least 50% more expensive in most supermarkets and superfoods shipped across continents carry a premium price tag. Try shopping at markets or in bulk if possible from a wholesaler.

64. David Wolfe is one of the raw food movements leading spokepersons.Creator of the Sunfood Diet Success System. Check out his website

65. Raw foodists on video .People love sharing their raw food videos

66. Love pasta -how about delicious raw spaghetti. Well, it's obviously not real pasta but with the aid of a Spiralizer you can turn zucchini, carrots or just about anything into a raw pasta substitute. Alternatively you can buy sea spaghetti made from organic kelp .

67. Fancy eating out - raw?Here's a list of raw food restaurants in the United States and round the world. Also check out this list of places to eat raw in the US.

68. Raw food hygiene is very importantCooking destroys many of the bacteria such as E Coli, which are potentially harmful to humans. So be extra careful and vigilant when eating strictly raw.

69. Donna Karan, the fashion designer lost 20 pounds by following a raw food diet. The celebrated designer who dresses Hollywood stars was introduced to the raw food diet by chef Jill Pettijohn

70. Tune in to raw food radio .

71. Raw food before and after photos Want proof of the changes a raw food diet has made to some people. The before and after photos show the dramatic changes some people have made to their lives.

72. Organic foods reduce your intake of pesticide residue.

73. Vegan diets can be found to be lacking in calciumso make sure you eat plenty of leafy green vegetables, carrots and oranges. If you are not strictly vegan, dairy products are one of the best sources of calcium. This BBC article suggests supplements on their own are not an adequate substitute.
74. Gourmet 'uncooking'

75. Raw Ice Cream!Yes you can enjoy real vegan raw food ice cream.

76. Experience the caveman dietThe Paleolithic or Paleo diet is based on an inderstanding of the types of foods our caveman ancestors ate. There are many variations some advocating a completely raw food diet.

77. Raw food bars are a great alternative to chocolates or candy.These pre-packaged raw snack bars come in many varieties, including Larabar , organic PureBar and many more.

78. For sugar cravings, try these raw foods instead:Dried fruit/dates, very sweet fruits (mangoes), carrot juice, comb honey (use sparingly)

79. For salty cravings try:Mineral rich seaweeds , tomatos, celery juice

80. For fatty food cravings try:Avocados, coconut, soaked nuts, raw sesame tahini, raw dairy

81. For salty cravings try:Mineral rich seaweeds , tomatos, celery juice

81. Online raw food communities and forums
If you want to talk to like minded raw foodies ,online there are several communities that you can join

82. Follow your senses with 'instinctive eating'Also known as anopsology , 'instinctos' are guided by smell and taste to decide what they eat. The instinctive diet places restrictions on any processing of foods such as juicing, shredding etc. Interestingly, raw meat, fish and dairy are not excluded. Read more about instinctive eating .

83. Wheatgrass packs a heavy nutrient dense punch. Wheatgrass - can be eaten raw in juice form or taken in powder format and when cultivated correctly can contain exceptionally high values of nutrients.

85. A raw food diet is not a quick fix.Although it is possible to achieve fast results, going raw should be considered a lifestyle choice and not a quick fix solution to health or weight problems.

86. You can eat raw eggs safely - but follow strict safety guidelinesRaw egg yolks are highly nutritious containing many essential minerals and fatty acids. The consumption of raw eggs has had some bad press in recent years due to salmonella outbreaks etc. As always with raw foods, try to buy organic and eat them as fresh as possible.

87. Raw fish has many health benefits.Most people associate raw fish with Japanese food, but it is also common in Sweden and other countries. Always go for the freshest, preferably sashimi grade fish.

88. You can buy many 'raw' garnishes and dressingsThese include cold pressed oils, nut butters ,fermented foods such as miso, kimchee and saurkraut ,pure maple syrup ,raw soy sauce (nama shoyu) ,and vinegars. Check whether any heat treatment has been applied.

89. Eating raw food increases your energy levels.There is much anecdotal evidence to suggest a raw food diet increase energy levels. The main theory put forward is that your body is spending less time (and energy) digesting food.

90. Sun tea, heated naturallyTea afficionados claim the gentler heating process improves the flavour. Bacteria is a concern so make sure you use clean or sterilized containers and ideally bottled or filtered water.

91. Seaweed is a highly nutrient dense superfood.Seaweed is a staple diet in the Japan and other parts of Asia. Sushi lovers will know seaweed as Nori, the green sheets used to wrap parcels of rice, fish and vegetables. An iron rich raw food , seaweed contains iodine and other trace minerals which are often lacking in soil grown foods.

92. You can immerse yourself in the raw food movement on the web.RawFoods.Com is the largest online community dedicated to sharing information about the living and raw food vegetarian diet. You can find recipes, testimonials, an active forum and even personals ads!

93. Fermented raw foods, aid digestion.Also known as the 'friendly' bacteria, these probiotics can be also found in yoghurt, miso, kefir and other fermented foods. Commercial food production requires heat treatment during pasteurization and this effectively kills the useful bacteria. You can get round this by making your own sauerkraut

94. Fermented yeast products such as alcohol are not recommended by many raw foodists.Many raw food eaters refuse to consume alcohol containing fermented yeast as it is not considered a 'living' food. Organic wine however passes the raw test for many.

95. Tomatoes and carrots benefit in some ways from cooking.Studies have shown that some plant chemicals containing disease-preventative properties are more easily absorbed by the body when cooked. These include lycopene found in tomatoes and carotenoids found in carrots.

96. Natural Hygiene A health system created by Herbert Shelton that promoted uncooked vegetarian foods as a way to maintain good health. Often cited as an inspiration for the raw food movement

97. These volunteers gave up a modern diet in favour of a raw ape-like food diet. In this experiment processed foods and saturated fats were substitued for up to 5kg of raw fruit, vegetables, nuts and honey.

98. Should you feed your pets a raw food diet?Cats and dogs may be safely fed a raw food diet but care must be taken to provide the right balance of nutrients which resembles their diet in the wild.

99. It's possible to gain weight on a raw food diet.Although a raw food diet contains more fibre, less calories, fats and carbohydrates than a cooked diet, try to avoid overeating fatty foods such as avocados, nuts and dairy products.

100. Raw dairy products include unpasteurised milk and raw cheeses.Organic, raw dairy products contain many nutrients which are lacking in the pasteurised varieties. Try to find a local supplier on you area but beware of the added safety considerations.

101. Tryptophan, an amino acid which produces serotoninRaw foods are great for your moods . Foods containing tryptophan include walnuts, figs, papaya, banana, strawberries, sweet cherries, mango, pineapple, grapefruit and hazelnuts.
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These are very interesting ideas about raw food. I am uncertain about totally "converting" to this type of eating, but I think it will be a good thing to incorporate all possible into our daily diet.

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Eating Healthy Simply by Replacing X with Y

2009-08-12T12:53:00.000+08:00

By Yumi Sakugawa

Contrary to what you may believe, eating healthy does not have to require a drastic lifestyle change. You can eat the same things you always eat--just start buying a healthier version of it. Have gustatory substitution ideas not covered in the list? Feel free to share them in the comments below!

Replace cow milk with soy milk

Replace coffee with tea

Replace white bread with whole wheat bread

Replace white rice with brown rice

Replace ice cream with yogurt

Replace animal meat with veggie meat (take my word on this--you'd be surprised how convincing and good these things are these days!)

Replace processed sugar with stevia or honey

Replace potato chips with kale chips

Replace salt with sea salt

Replace plain pasta with whole-wheat pasta

Replace cooked vegetables with uncooked, raw salads

Replace canned, creamy soups (usually containing MSG) with miso soup

Replace whole eggs with egg whites (the egg yolk can be used as a great facial mask)

Replace sour cream with low-fat, plain yogurt

Bon appetit!

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If we can do these replacements, it would really be great. our bodies will thank us for it! So we better give it a try. Wouldn't hurt, right?

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How to Lose Weight: Five Healthy Lifestyle Make-Overs to Start Doing Now

2009-08-11T12:48:00.000+08:00

By Yumi Sakugawa

When I was working abroad in Japan for a year, the fad diet of the moment was the "banana diet." If you eat only a banana with a glass of room-temperature water for breakfast, then you can eat anything you want for lunch and dinner, not eat after 8PM, and be in bed by midnight.

Sounds rather ridiculous, right? The diet became so popular that bananas became nearly impossible to find in supermarkets, and Dole Japan was forced to increase their imports by 25%.

If you think the pressure to be thin is bad in America, it is even worse in Japan. Healthy and slender is not good enough when you can be rail-thin skinny. And the only way to become rail-thin skinny is to jump onto the next fad diet food trend of the moment--whether it is fermented soy beans, tomatoes, soy milk, or in the most recent case, bananas.

Diets do not work. The logic of a diet is warped right from the start. You change your eating intake until you lose enough weight, and when that is done, you can go back to your original dietary habits that gave you the undesirable weight to begin with, which... will continue to keep the weight off, or something like that. Right.

If you want to permanently stay at a healthy weight, don't ever go on diets. Eliminate the word "diet" completely from your vocabulary and cover your ears the next time you hear another salespitch about a new diet fad.

Go on a healthy lifestyle make-over instead. It will benefit you for the rest of your life and it will make you stay at a healthy weight.

Plus, unlike most diet fads, healthy lifestyle make-overs actually operate on common sense. There are no leaps of faith involved when it comes to healthy lifestyle changes.

Lifestyle Makeover #1: Meditate.

Why should you meditate? It will make you more mentally alert and know yourself more. Mental alertness and self-knowledge are your important allies in healthy weight loss. They will hone your self-BS detector when you try to fool yourself into thinking you are really hungry, or you will really only have a couple of chips instead of the whole bag. They will make you more mindful when you are just full enough to put down your fork and stop eating, as opposed to continuing until you are overstuffed to the point of wanting to throw up. Want to not gain unnecessary pounds? Meditate.

Lifestyle Makeover #2: Do Physical Activities That Are Actually Fun To You.

Why do most people not exercise enough? Asides from believing in their own excuses, they probably have not yet found the physical activity that actually excites them. If weight lifting and running laps feels like a chore to you, then don't do it. Do some physical activity on a regular basis that you actually think is cool and would look forward to doing more of. Some ideas are: yoga, tai-chi, rock-climbing, mountain biking, salsa dancing, kickboxing, rollerblading. Make it fun.

Lifestyle Makeover #3: Learn a Lot of Delicious Vegetable Recipes.

Learn how to make fabulous, amazing vegetable-based recipes that will really make you want to eat your vegetables. It will save you money from going out to eat, and you will be able to eat them in healthy portions. The more you eat delicious vegetable-based dishes, the less inclined you will feel to eat artificial, processed foods.

Lifestyle Makeover #4: Hang Out with Healthier Friends.

We are influenced more than we like to admit by the people we hang out with the most. Are your friends inspiring your healthy lifestyle changes or dragging you down with their self-pity dessert buffets? If your social circle belongs more in the latter than the former, consider joining some health-related social groups in your area, like a local biking group or a weekly vegetarian cooking class.

Lifestyle Makeover #5: Seriously, Just Drink More Water.

Feeling a munchie attack? Drink a glass of water. Wallowing in self-pity about your weight? Drink a glass of water. Too tired to exercise? Drink a glass of water. Make it your default response to just about everything. You'd be surprised by how much it helps.

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This is so true, it really should be that if we want to lose weight and be healthy, a change in lifestyle is needed. It's not always easy to let go of old (and yummy) bad habits, but it will be worth it once the new habits show off great results.

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8 Healthier Alternatives to Our Favorite Junk Foods

2009-08-10T12:43:00.000+08:00

The next time you are feeling the junk food munchie attack, consider these 8 healthier alternatives to the following junk food cravings all of us are susceptible to.

Craving a chocolate candy bar?
Have a square of dark chocolate instead. Dark chocolate is said to lower blood pressure and is a potent antioxidant--qualities that are not found in milk chocolate or white chocolate. Plus, a simple, elegant square of dark chocolate lacks the caramel, oily peanuts, toffee bits and other not-so-healthy things that are found in most chocolate candy bars.

Craving ice cream?
Have plain yogurt with fruits, honey and nuts on top. Go for non-frozen yogurt because the nutritional difference between ice cream and frozen yogurt isn't very big to begin with. Also, it is highly likely your body is just craving something cold and sweet--so make it extra-refreshing with some generous chunks of real fruit.

Craving chocolate chip cookies?
Have granola bars instead. Chocolate chip cookies are full of sugar, hydrogenated oil, white flour and other chemicals that do plenty of damage to your nutritional intake. A granola bar, on the other hand, might actually give you some nutrients in addition to dispelling a little of the sweet tooth craving you are having. Make sure the granola bar you choose has no additives or preservatives.

Craving potato chips?
Have kale chips, edamame, rice cakes, unsalted pretzels, or low-fat microwave popcorn instead. Maybe you just really want to aimlessly stuff your face with something and it doesn't necessarily have to be a bag of super-oily, super-unhealthy potato chips.

Craving sugary candy?
Have dried fruit instead. They are sweet in a natural way that won't make you feel like you're going to wake up with a head full of cavities the next day. Try different dried fruits spiced in different flavors, and you will find that they have a more interesting and satisfying taste palette than a bag of Skittles.

Craving fast food?
Have the whole wheat, vegetarian version instead. Chances are you can replicate the hamburger, french fries or hot dog craving at home--and you can do it with far less oil, and without using white bread or meat. A veggie meat burger with a whole wheat bun and lots of vegetables is going to be far healthier than a Big Mac from McDonalds. Same goes for homemade potato fries baked in the kitchen oven instead of the fast food kind stuffed in a flimsy paper bag and drowning in its own fatty grease.

Craving cake?
Have a whole-wheat muffin, banana bread, or pumpkin bread instead. You can still enjoy the spongy and sweet goodness that comes from cake--just without the nasty artificial sweetners and chemicals that come smothered with the cloyingly sweet frosting on top.

Craving soda?
Mix one part 100% juice with three parts seltzer instead. Or water with lime and mint. Or green tea. Or soy milk. Heck, even drink a cup of coffee--in moderation. All of these alternatives have no high-fructose corn syrup, which is a cheap sweetner found in many soda brands that also happens to be terrible for your health.

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These are great alternatives! However, when I crave something, I normally give myself what I want, otherwise I end up bingeing! Hehehe.

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5 Things You Need to Know About Crash Diets

2009-08-09T12:31:00.000+08:00

By Anna E. Dyer

1. Dieting No-Nos

Regardless of how much you want to lose weight and how fast you want that weight loss to occur, you should never put your health at risk by dieting. While some crash diets may help you to detoxify your body and lose weight in the process, others are extremely dangerous. It is best to avoid any diet which restricts your vitamin and mineral intake, for example diets which recommend only one or two types of foods. Diets that limit calories below 1,500 a day or that simply make you feel bad are not a good idea.

2. Drink Your Way to Weight Loss

Juice fasting may have a bad rap, but it is simply because many people do not know how to perform a fast correctly. The truth is that a juice fast can help to detoxify your system and help speed weight loss. To perform a juice fast, consume as much fresh pulp-free fruit and vegetable juice as necessary to satisfy hunger; however, do not fast longer than 7 days without doctor supervision, as your body will need to replenish its protein stores after 7 to 10 days. Don't abuse a juice fast either, limiting the diet to no more than 10 days in a 30-day period.

3. Super Soups and Salads

One of the best crash diets out there simply replaces your regular meals with hearty soups and salads. Healthy soups and salads prepared with a variety of fresh vegetables and whole grains and garnished with low-fat dressings ensure that you body gets all of the vitamins and minerals it needs while eliminating unhealthy fats and aiding in weight loss. Remember that vegetables are far lower in calories, so you may need to eat more than usual to feel satisfied; however, feel confident in your diet as everything you are ingesting is good for your body.

4. Taking Things One Meal at a Time

If you are looking to lose just a few extra pounds, replacing 1 meal a day with a weight loss supplement is a fantastic crash diet. There are a multitude of meal replacement powders and pre-made drinks which are full of vitamins and minerals, supporting your heath during your diet. Remember that for meal replacement to work, you must supplement your daily diet with 2 well rounded and healthy meals.

5. Just Say No to the Yo-Yo

Remember that a crash diet must be performed in a healthy manner to show long-term results. Avoid cutting back too much on calories for any period of time, as it can effect your metabolism and actually cause you to gain weight faster. Consider crash diets as a healthy aid to permanent weight loss, and supplement occasional dieting with a regularly healthy diet, exercise and a positive attitude.

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Crash diets hardly work. If your objective is to have long term fitness and long term weight loss, regular exercise and correct eating are what one needs.

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Working Out: Go Lighter, Not Harder

2009-08-08T08:00:00.000+08:00

By RealAge

We know how it is. The thought of sweating through a workout can turn couch gravity into an absolutely irresistible force.

But here's some good news for slackers: Easy, breezy, light exercise may do more for your energy levels than the hard stuff. So go ahead, put your workout on cruise control.
Research shows that a program of low intensity exercise training -- like light cycling on a stationary bike for 30 minutes three times a week -- can reduce tired-all-the-time feelings by as much as 65%. And it only takes 6 weeks of light workouts to feel pepped up. Moderate-intensity exercise programs boost energy levels, too, but not as much. Know what the easiest workout in the world is? Walking.

One possible explanation for the better energy boost from lighter workouts: More vigorous workouts shape you up but also tire you out. So if you're just trying to get off the couch for a change, start slow. Go at whatever pace is comfortable for you -- in a few weeks, you'll feel your tiredness fade. Then you can think about kicking things up a notch.

What's The Least You Can Do?

Exactly how little can you do and still get fit? A new study suggests 1.7 might be the magic number.

Middle-aged men and women at risk for heart disease who walk at a moderate pace for just 1.7 miles a day improve several important measures of their aerobic fitness.

More Is More

Ok, we admit it. The data show that jogging at full speed for nearly 3 miles a day reaps the greatest cardiovascular benefits. But if jogging shorts and running shoes aren't your style -- or you're just feeling kinda tired today -- at least get yourself out there for 1.7 miles. It's still enough to keep you on the road to better fitness.

More Ways to Do Less

Going slower doesn't always mean that you'll lose the fitness race. Here are some other ways to keep yourself in the game when you feel like throwing in the towel:

Slow it down. You don't have to keep up with that marathon runner. Lower-intensity exercise can actually help you lose more weight than higher-intensity exercise.

Take a breather. Right in the middle of your workout. A 20-minute break between two 30-minute sessions has been proven to help you burn more fat and calories.

Break it up. Can't pull together 30 minutes of exercise? Grab 10 minutes in the morning, 10 minutes at lunch, and 10 minutes after dinner. Done.

RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

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Getting in shape doesn't have to be a pain. INjecting exercise in one's daily routine shouldn't be too much of a drag. Doing more moving will already give a lot of benefits instead of just sitting and doing nothing.

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Binge-proof your diet: 6 Foods That Keep You Full and Satisfied

2009-08-07T07:32:00.002+08:00

by Liz Vaccariello, Editor-in-Chief, PREVENTION

The big, fat (pun intended) irony about trying to drop pounds is that cutting calories has a pesky habit of making you eat more, and more of the wrong types of foods. Think about the last time you nibbled a plain green salad for lunch. How did you feel by 6 pm? Ready to eat an entire anything and then have seconds? Hunger is a real, physical need you can’t overcome with willpower alone. So eat already—and stock up on these foods, which will keep you satiated for hours:

Eggs: They’re a great source of hunger-quelling protein (about 6 g per egg), plus a recent study found that women following a low-fat diet who ate 2 eggs for breakfast at least 5 days a week lost 65% more weight and averaged an 83% greater reduction in waist circumference. Not a fan? Low-fat yogurt is a great source of (breakfast-happy) protein.

Almonds: These tasty nuts contain the healthy monounsaturated fatty acids, good-for-you fats that keep your appetite sated for hours. Studies back this up—one found that after 6 months, dieters whose eating plan included almonds lost 63% more weight, lost 50% more body fat, and shrunk their waistlines 55% more than those on a high-carb diet. They’re not exactly calorie free, so watch portions (1 ounce—or 28 nuts—is about 170 calories).

Avocados: How do I love these? In many many ways, but a few slices with a little lime juice is rich, satisfying, and loaded with so many important nutrients, including those healthy monounsaturated fats, plus vitamins and minerals like potassium and folate. No, they’re not calorie free, but a few slices have between 50 and 75 calories and will make any salad or sandwich SO much more satisfying (you can even throw avocado in a smoothie, which is common in Thai food).

Apples: I’m going to resist the urge to write anything about absentee doctors and regular apple consumption, but needless to say, eating one or two of these crunchy, portable fruits really can benefit your waistline: One study found that subjects who ate one apple before every meal lost 40% more weight than those who didn’t. Plus, they’re low in calories—about 65 for one that’s medium-size.

Oatmeal: This is the food weight loss dreams are made of. It contains high amounts of soluble fiber, which slows digestion and keeps you full for hours, and one study found that subjects who ate oatmeal for breakfast every day and also walked an average of 15 to 30 minutes daily lost about 10 pounds in 12 weeks.

Peanut butter: Despite the name, peanuts are actually a legume, not a nut, but they’re still high in those craving-quashing monounsaturated fats, and research has found that dieters who snack on peanuts or peanut butter lose more weight than those who don’t. My advice is to stick with the natural kind because it’s lower in added sugars—and spread some on those apple slices next time you get the 4 pm munchies.

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These are great! The food mentioned are not so difficult to find (actually, almost all can be found in your pantry) and they are tasty too! We should find ways to inject them into our diet.

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6 Steps to Sustainable Eating

2009-08-06T15:56:00.000+08:00

By Laura Pensiero

We've all tried—and failed at—our share of diets. To really shake up your eating habits once and for all, you need a plan that's easy to follow and enjoyable, so you're genuinely motivated to keep at it. You also need a diet you can't "break"—one that's flexible enough to adapt to any changes, from your activity level to the company at your table. Here are six steps to get you on your way:

1. Start small. Changing everything all at once never works. Instead, go through your refrigerator and pantry and weed out a few empty-calorie traps: foods you reach for when you're rushed or bored, that don't nourish your body. Then substitute fresh, seasonal foods. Keep whole grain bread and cheese handy to grab instead of chips. Add a salad every day, at lunch or dinner. Try fruit at snack time.

2. Go local. Visit LocalHarvest.org or EatWellGuide.org. Type in your zip code for a list of products grown and made in your community, from honey, cheese, grass-fed meat, and pasture-raised eggs to lettuces and herbs.

3. Play the (green) market. Visit your local farmers' market. While there, talk to farmers and sample food that's likely within 48 hours of picking. Most farmers eat what they grow, so they're a great source of tips for preparing, serving, and storing the foods they sell.

4. Branch out. Try a fruit or vegetable that you didn't think you liked when it's at its peak. I've seen people converted to foods from asparagus to zucchini just by tasting them freshly picked and simply prepared.

5. Learn the story behind your food. When you connect with the men and women who grow what you eat, it tastes all the better. Kids especially become more courageous when they know what went into the food they have for dinner.

6. Plant a garden—however small. Seeing the miracle of a seed turn into a delectable ingredient instills an appreciation for all it takes to grow great-quality food. If you don't have a green thumb, try a simple container garden: Cultivate a few herbs or cherry tomatoes in pots on your windowsill or patio.
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I think these are fun tips that out to be given a try. It doesn't hurt to do these as they may lead to a better and healthier life!

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The Real-Food Diet

2009-08-05T15:49:00.000+08:00

By Laura Pensiero

How to Succeed in Eating Without Really Trying

We've had it with the get-thin, get-healthy, look-younger plans that promise the moon. All we want is a sensible eating regimen that's easy to follow and makes us feel like a million bucks. What's the secret? Repeat after us: Eat your vegetables, whole grains, and fruits. Sure, it's a mantra you've heard before, but what you may not know is how to make following it tantalizingly easy: Nutritionist-turned-chef-turned-greenmarket-champion Laura Pensiero shows you how.

Working in the field of food and nutrition for almost 20 years, I have seen many "miracle" diets touted: high carb, low carb, low fat, high protein. During the same time, overweight and obesity rates have skyrocketed. But just telling people to eat healthier foods doesn't work, either. Despite national education campaigns designed to increase fruit and vegetable consumption, the Centers for Disease Control and Prevention has published data showing our national intake has actually declined slightly from the early '90s. How do we change this? People need strategies to help translate health information to the market and stovetop.

It's time to look at the problem from a different perspective. Eating well might require some adjustments, but trust me, none that hurt. The first step? Eat locally and seasonally. This is a natural, easy way to move toward better health and manage your weight. The reason is that locally raised food harvested at the pinnacle of ripeness will taste better, and if it tastes better, the pleasure of eating it goes way up. Biting into a mealy peach is a form of torture, after all. But a peach at its prime...that's bliss.

Feeling satisfied and well nourished is critical to making lasting changes. Face it, if you aren't enjoying yourself, you'll revert to old habits. So my second piece of advice is this: Don't do anything drastic. Don't feel you have to cut out food you love and then suffer and feel deprived. Instead, try putting more "good" food on your plate. Add a colorful vegetable to a familiar stew or sandwich, begin dinner with a great salad, or replace mashed potatoes with a whole grain pilaf. Get what you need not through duty but with pleasure.

I've long found that Mediterranean-style cooking offers the most enjoyable way to eat healthy. Since 2001 I've owned Gigi Trattoria in Rhinebeck, New York, and as a restaurateur, I've had a chance to share with customers my passion for foods made and harvested right here in my community. Recent research suggests that such ingredients are not just delicious but actually better for you than similar items grown halfway around the globe. Produce bred for long-distance shipping, for example, is likely to be lower in some nutrients and antioxidants. Most supermarket food travels an average of 1,500 miles after it is harvested. So calorie for calorie, locally grown food may offer more nourishment as well as more flavor.

During my four years as culinary coordinator at the Memorial Sloan Kettering Wellness and Prevention Center, I gave regular cooking demonstrations and saw firsthand how even dedicated meat-and-potato eaters respond to vegetables that have been cultivated and prepared with care. The usual wide-eyed response is, "I didn't think I would ever like that." That's the power of fresh food.

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This is pretty interesting, nothing to lose if we try it, right? I think it is right not to be drastic as one will simply revert back to the old habits. Losing weight is really a lifestyle change, so we should fill our plates with tasty, heathy and nutritious food!

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10 Ways to Ignite Your Calorie Burn

2009-08-04T10:16:00.000+08:00

Torch up to 60% more calories with every workout
By the editors of Prevention.com

Shed Pounds, Get Strong
Turn your workout into a calorie-blasting routine.

Don't settle for ho-hum fat burning! Trick your body into melting off more calories with techniques that have science on their side.

No matter if you're new to exercise or an experienced gym-goer, these simple tweaks can help you speed up weight loss, push through plateaus, and get more muscle-toning benefits out of every workout.

Best of all, many of these easy moves work to jumpstart a lagging metabolism so you continue to burn extra calories throughout the day—even while you sleep!

1. Quench with Cool Water
Chill your water pre-workout for a bigger burn.

A fresh-out-of-the-fridge water bottle may energize you for hot-weather exercise, finds a British study. Exercisers who drank refrigerated water (39°F) worked out about 25% longer than those who consumed the same amount of warmer water—and they said their exercise sessions felt easier too.

Whether you're indoors or out, sipping chilled water both before and during exercise may help keep your body temperature down and your energy up for maximum.

2. Swing Those Arms
Perfect your walking form.

Turn your walk into a calorie-torching workout by bending your elbows 90 degrees and pumping your arms as you stride. It not only automatically speeds up your pace but helps you burn up to 15% more calories every time you work out.

For proper pumping: Trace an arc from your waist to your chest as you swing. Your thumbs should come close to touching your waistband as your elbow goes backward. Also, make sure to keep elbows in and don't let hands cross past the middle of your chest (in front of your sternum). Too much side-to-side motion drags down your pace.

3. Pop in Your Headphones
Fight flagging energy with music.

Working out to your favorite playlist can help you to go up to 20% longer and burn more calories, finds a study from West London's Brunel University. Music blocks fatigue, produces feelings of vigor, and helps you keep pace by synchronizing your movements, says study author Costas Karageorghis, PhD.

4. Put on Some Weight
Slim down, not bulk up, with a little heavy lifting

To really rev your calorie burn, it is not about the number of reps, but the size of the weights. Even when exercisers lifted identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using the heavier dumbbells burned about 25% more calories when they were finished. "Heavy weights create more protein breakdown in the muscle, so your body has to use more energy to repair and recover--that's how lean muscle tissue is built," says researcher Anthony Caterisano, PhD, of Furman University.

Bonus: Working out with heavy weights even for as few as 3 to 6 reps increased exercisers' sleeping metabolic rate--the number of calories burned overnight--by nearly 8%. That's enough to lose about 5 pounds in a year, even if you did nothing else!

5. Break Up Your Sets
Don't waste time waiting.

Instead of performing 2 or 3 sets of a single exercise before moving to the next one, do a circuit: Complete just 1 set and then immediately move to the next exercise, repeating the circuit 2 or 3 times.

When researchers had testers do either standard strength-training (3 sets of 6 exercises with 2 minutes of rest in between) or circuit-training (moving through a series of 6 exercises 3 times, with 30 seconds of rest in between), the circuit-trainers burned nearly twice as many calories postworkout as the standard-style lifters. "Because your heart rate stays elevated longer after circuit-training, you continue burning fat as though you were still exercising," says researcher Anthony Caterisano, PhD, of Furman University.

6. Head Outside
Trade the treadmill for trails.

Besides the fresh air and better scenery, heading outside can give your workout a major boost. Research finds that exercisers burn 10% more calories when they walk or run outdoors than they do on a treadmill at the same speed. "You use more energy to propel yourself over the ground," explains fitness expert Jay Blahnik, author of Full Body Flexibility, "and pushing a little against the wind or other elements burns more calories, too."

7. Crank Up the Incline
Walk uphill for better results

If bad weather forces you indoors, challenge yourself on the treadmill. Crank up the incline to firm up your derriere and rev up your calorie burn by up to 60 percent. And when you come back down to earth, walking will feel easier.

To safely take your walks to the next level, follow these guidelines:

Don't lean. Maintain an upright posture; keep your shoulders over your hips; your hips over your ankles.

Start easy. Do a 5-minute slow walk and then a 10-minute brisk pace before adding your first hill.

Go 5 and 5. Alternate 5-minute hills with 5 minutes of level walking. Repeat as often as you like. Cool down for 5 minutes.

Inch up. You may only be able to walk a 1 percent incline initially. The key is to maintain the same speed during the hills as you do with no incline. Aim for a 3.5 mph speed, and keep your hills moderate; a 5 percent incline is a great goal, and go no more than 7 percent. (Steeper inclines put too much strain on your back, hips, and ankles.)

8. Log at Least 12 Minutes
Add a burst of heart-pumping cardio

Any amount of cardio will burn calories, but to really fight off pounds, you need at least 12 minutes (beyond a warm-up) of continuously moderate to high-intensity activity (where you're breathing somewhat hard) most days a week.

That's the amount necessary to "create a training effect, which improves your body's ability to use oxygen and generate more fat-burning enzymes, such as lipase, so you can blast more flab during exercise and other activities all day," says Chip Harrison, exercise physiologist, director of strength and fitness at Pennsylvania State University, and coauthor of The Female Athlete.

9. Cut Your Workouts in Half
Pick up the pace for all-over fat burning

Introducing short bouts of vigorous activity can speed up weight loss and cut your workout time by up to half or more. Australian researchers found that women who alternated just 8 seconds of high-intensity exercise with 12 seconds of low-intensity activity for 20 minutes, 3 times a week, slimmed down faster than steady-paced exercisers who worked out twice as long. Those who did intervals lost up to 16 pounds, shrunk their bellies by 12% and their thighs by 15%, and gained, on average, 1 1/2 pounds of metabolism-revving muscle in 4 months--without dieting!

10. Don't Skip Stretching
Stay loose and limber for more effective workouts.

Stretching keeps your muscles flexible, helping to prepare them for exercise and recover from the effort afterward. Skip the stretches, and you won't get nearly the benefits you should from aerobic exercise and resistance training.

"Stretching helps you move freely during aerobic exercise, it enables your muscles to build more strength during weight training, and it helps keep muscles long and lean," says Sharon Willett, a physical therapist and sports trainer at the Virginia Sportsmedicine Institute in Arlington, Virginia.

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These are great workout tips! I think they are not so difficult to try to apply, right? Little things do add up!

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Burn Calories During Commercials

2009-08-03T10:46:00.000+08:00

Don’t fast-forward: Use commercials to squeeze in these easy but effective strength moves Every hour-long TV show has about six commercial breaks that last 3 minutes each, so you can get a decent total body workout while you watch—no gym necessary.

This workout is great for beginners, but it's also good for exercisers of every level, since extra bouts of activity throughout the day help to keep your metabolism revved, says Prevention's fitness advisor Wayne L. Westcott, PhD, of Quincy, MA.

Do 10 to 15 repetitions of each exercise, followed by the aerobic component, until the show starts.

Bonus: Exercising during breaks cuts down on snacking, so you’ll slim down even more.

1. Couch Push-Ups
These modified pushups sculpt your triceps and chest. Facing a couch, kneel on the floor about 2 feet away from it. Cross your ankles, and place your hands shoulder-width apart on a cushion edge. Slowly bend your arms, and lower your upper body until your chest touches the couch. Hold, then press up again.

Cardio finish: Do jumping jacks.

2. Side Crunches
These work your oblique muscles for a trimmer tummy. Lie on the couch on your left side with your legs together and your knees bent. Place your right hand behind your head with your elbow pointing toward the ceiling. Wrap your left arm across your waist. Contracting the oblique muscles along your right side, lift your shoulder off the couch, bringing your rib cage toward your hip. Hold, then slowly lower. Repeat, then switch sides. (If your couch is too soft, you may need to do this exercise on the floor.)

Cardio finish: Do crossover punches. While standing, twist from your waist, and alternate punching your fists diagonally across your body.

3. Armchair Stands
This variation on squats tones your butt and thighs. Sit on the edge of a chair or couch with your feet shoulder-width apart. Without using your arms, press into the floor with your feet, and stand, tightening your butt muscles as you rise. Keep your abdominals tight and your back straight. Hold, then slowly lower yourself. Before you touch the chair, stand up again.

Cardio finish: Walk or jog up and down stairs.

4. Armchair Dips
These moves are the ultimate arm flab fighter. Sitting on the edge of a chair (or couch), place your hands on the edge on either side of you. Move your feet out so that your butt is off the chair, and your knees are bent at 90-degree angles. Bending your elbows so they point behind you, lower yourself as far as comfortable. Hold, then slowly press up again.

Cardio finish: Circle your fists in the air, as though you’re boxing a punching bag.

5. Leg-Up Couch Crunches
Watch your form on these for maximum flat-belly benefits. Lie on your back on a couch with your knees bent, your feet up on one end, and your hands behind your head. Pressing your lower back into the couch, slowly lift your head, shoulders, and upper back off the couch. Hold, then slowly lower. (If your couch is too soft, you may need to do this exercise on the floor.)

Cardio finish: Do knee lifts. While standing, alternate bringing your right elbow down to meet your left knee, and vice versa.

6. Scissors
These will help your legs look amazing in skinny jeans. Lie on your back on a couch (you may need to angle yourself for more room) with your hands (palms down) under your butt and your legs straight up in the air. Keeping your knees slightly bent and your feet flexed, slowly spread your legs as far apart as comfortable. Hold, then slowly bring your legs together, resisting as you press them in.

Cardio finish: Do side slides, stepping your right foot out to the side, then sliding your left foot to meet it. Repeat in the opposite direction, doing this as quickly as you can.

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i love this article! At least if I do these exercises, I wouldn't be told that the reason I'm not losing weight is coz I sit in front of the tv the whole day! :D

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5 Neat and Easy Ways to Burn Calories All Day, Every Day!

2009-08-02T09:24:00.000+08:00

by Liz Vaccariello, Editor-in-Chief, PREVENTION,

You know that friend, the one who is always tapping her leg, getting up to straighten the bookshelf, the one who generally just can’t sit still? She’s likely burning an extra 200 to 300 calories a day on top of any workouts she does or the amount of calories she burns just being alive. This process is neatly called NEAT, which stands for “NonExercise Activity Thermogenesis” (say that 5 times fast!), and it’s essential for successful weight loss. Basically, it’s the extra stuff you do, physically, all day long that adds up. Make a point to add more “neat” into your day and you can zap another 500 calories! Here are a few ideas:

Do crunches in bed:
You could burn about 20 calories in under 5 minutes just by drawing your knees to your chest 25 to 50 times, plus it strengthens your abs and gets your blood pumping.

Dance around while getting dressed:
Turn up the radio or listen to upbeat music on your iPod (if you can) while doing all your morning rituals—an hour of hip shakin’ can burn about 55 calories.

Stand up!
Don’t sit when you can be on your feet—you’ll burn about 40% more calories. So just take a stand—when you’re on the phone, watching kids at the playground, making small talk at a party.

Laugh:
Watch something that’s consistently funny (like 30 Rock) and you could burn about 40 calories if you guffaw for 10 to 15 minutes straight.

Walk, pace, jog down the hall:
In other words, MOVE! Doing little bits of activity all day—taking the stairs to use the restroom on another floor at work, doing an extra lap around the grocery store—can help you burn an additional 375 calories a day!
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These are really practical tips! We don't need to exert too much effort to do these! Go, go weight loss!

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Total Fitness for Couples - Lose Weight Get Fit for Couples

2009-08-01T08:41:00.005+08:00

by Chris Jensen

Whether it is love, companionship, need for self-realization, sharing sexuality, or sharing parenthood, marriage is a transcendental step, which should be taken for a reason. Why? Because marriage, balanced as it may be, is not always easy. Sadly, it is quite unlikely to find a couple who do not argue. Life as a couple may involve a series of specific problems, such as stress, lack of time, unmet expectations, substance abuse, or even the absence of ethical and spiritual values. Oftentimes, people tend to neglect their own health, which in turn destroys their relationships with the people they love. As they say, giving yourself and your marriage the best possible care equals the best possible marriage. Below are the seven tips on how to keep couples and their marriage healthy through idea of “lose weight get fit for couples“. Get to know them yourself.

First, exercise regularly. Physical exercise strengthens the heart, boosts the immune system, combats stress, and gives us more energy. Thus, it can be said that regular, moderate, physical exercise provides us with an overall sense of wellbeing. Married couples should try exercising together. That way, they will both remain motivated to keep up with the regimen.

Second, eat nutritious foods. A balanced diet is essential to a healthy life. Eat with moderation and keep to regular meal times. Consume more fruits and vegetables, and try to lessen the intake of fat and sugar. Just as importantly, make meals a pleasant occasion. Consider meals as special moments; eat with your partner.

Third, avoid smoking. Old habits, they say, are hard to break. But then again, is the mere fact that smoking predisposes the development of lung cancer, hypertension, and other diseases enough to make you quit smoking? Old habits are indeed hard to break, but it’s always worth a try.

Fourth, maintain your ideal body weight. According to recent studies, about 50% of deaths and 70% of doctor visits are diet-related. Factors such as sedentary lifestyle and poor nutrition commonly lead to obesity. Obesity poses the person at risk to develop diabetes, stroke, or other cardiovascular diseases. Married couples should implement lifestyle changes together, and witness how “slimming down can work wonders for a marriage”.

Fifth, have regular medical check-ups. As the old clich goes, “prevention is better than cure”. True enough. Regular medical check-ups may promote early disease detection and treatment. In addition, early detection often increases the likelihood of a cure.

Sixth, manage your stress. Repeated exposure to stress is a risk factor for hypertension. Although stress is a normal part of everyday life, it should be well-managed and controlled.

And finally, pamper your marriage. Enjoy each other’s company. Engage in activities that both of you find comforting and enjoyable.

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If only I can get my husband to join in my effort to lose weight, it would be much more fun! I believe that getting fit is something couples need to take seriously especially if they have children. They should aim to be healthy if not for themselves, for their kids.

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Easy Ten Minute Weight Loss Action Steps

2009-07-31T14:38:00.002+08:00

How to Turn Ten Minutes into Weight Loss Success at Work, at Home, or Anywhere!

Ten minutes isn’t a lot of time, but with these weight loss action steps, it can make a big difference in your health and your weight loss. One of the most common barriers to achieving weight loss success is not having the time to plan healthy meals, or fit a lengthy workout into a busy daily schedule. However, there’s ten minutes to be found for health in even the most hectic lifestyle, and with these easy ten minute weight loss action steps, you can make ten minutes really count for your body’s wellness and waistline. Read on for three great weight loss action steps that you can take in almost no time at all, and get ready to see big benefits without a big time investment. This article includes ten minute weight loss action steps for when you’re at work, at home, or anywhere at all!

Ten Minutes At Work
Walk Around The Block Instead Of Sipping Java

Ten minutes of brisk walking is one of the smartest action steps you can take. Instead of a coffee break at work, try taking your ten minutes to get your legs moving and walk around the block a few times. Walking fast for just ten minutes can easily burn 50 calories, but that’s just one benefit of taking this ten minute weight loss action step. You’ll wake up and feel more energy as you boost your metabolism and your heart rate, which means better circulation and a stronger cardiovascular system, both of which will help you achieve your weight loss and health goals in the long term. The sudden artificial energy rush of caffeine can confuse your body’s hunger signals by spiking your blood sugar, which makes it more difficult to make smart eating choices, so ditching coffee and taking up walking instead is a great way to use your ten minute break to take big steps towards your weight loss goal.

Ten minutes of brisk walking is one of the smartest action steps you can take. Instead of a coffee break at work, try taking your ten minutes to get your legs moving and walk around the block a few times. Walking fast for just ten minutes can easily burn 50 calories, but that’s just one benefit of taking this ten minute weight loss action step. You’ll wake up and feel more energy as you boost your metabolism and your heart rate, which means better circulation and a stronger cardiovascular system, both of which will help you achieve your weight loss and health goals in the long term. The sudden artificial energy rush of caffeine can confuse your body’s hunger signals by spiking your blood sugar, which makes it more difficult to make smart eating choices, so ditching coffee and taking up walking instead is a great way to use your ten minute break to take big steps towards your weight loss goal.

Ten Minutes At Home
Set The Stage For Healthy Eating

In ten minutes, you can take weight loss action steps that will set the stage for smart eating choices later on. Try planning for dinner: ten minutes is plenty of time to hunt down a healthy recipe for your evening meal, and make up a shopping list for the ingredients you’ll need for a smart dinner that will help you achieve your weight loss goals. If you want something a little more hands on, try getting ready for tomorrow’s lunch instead. Ten minutes is just about exactly how long it will take to pack a weight loss friendly lunch for work. Or, take ten minutes to nip future snack cravings in the bud. Just slice up some cucumbers, make some carrot sticks, or prep a couple of celery stalks, and stick them in the fridge in a Tupperware container along with a little bit of fat free salad dressing, and you’ve got a ready made healthy snack. If you take ten minutes to lay the groundwork for healthy eating later on, you’ll be helping yourself achieve weight loss by setting things up so that you won’t be tempted to grab an unhealthy food when you’re hungry and not thinking clearly.

Ten Minutes Anywhere
Stretch It Out

Ten minutes is plenty of time to treat yourself to a luxurious full body stretch that will make you feel great, and will help you get to your weight loss target fast. Although ten minutes of stretching doesn’t burn lots of calories, it has lots of benefits for anyone on a weight loss program. When you stretch for ten minutes, you help your muscles build elasticity, which means that you’ll achieve more in any cardiovascular or strength training workouts that you undertake on your road to weight loss and better health. Stretching improves circulation by sending blood to your extremities, which boosts your metabolism, resulting in faster weight loss. Plus, stretching is scientifically proven to promote relaxation, and lower your body’s levels of cortisol, a stress hormone that can cause you to pack on extra pounds, especially around your midsection. With all of these benefits, it’s clear that ten minutes of stretching is an easy way to reach towards fast weight loss success.

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If you really think about it, ten minutes doesn't seem a lot. So just use 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes at night and you'd be able to have a 30-minute exercise! That shouldn't eat up too much time away from your work or your other concerns, right?

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Metabolism: 5 Ways to Boost it for Effective Weight Loss

2009-07-30T14:33:00.001+08:00

In order to effectively lose weight, it is essential to boost your metabolism. This is why quick weight loss methods such as fasting or eating a very few calories do not work. When you fast or eat too few calories, your body goes into starvation mode and your metabolism slows down in the process. Yes, the scale may tell you that you are quickly losing weight. What it doesn't tell you is that most of the weight you are losing is water, and when you start eating normally again, the numbers on the scale will go right back up again, even faster than before.

The good news is that you do not have to starve yourself in order to lose weight. In order to lose weight, you must cut your caloric intake and raise your metabolism. In order to raise your metabolism, you must eat. It sounds a bit contradictory, doesn't it?

The trick is eating healthy foods, with enough calories (not too many calories) at the right time. Here are some tried and true metabolism boosters:

Eat breakfast. This will give your metabolism a big boost early in the day. The good news is that it will stay with you. Therefore, any calories you eat during the day will burn off at a faster rate than if you had skipped breakfast. Numerous studies have shown that people who are obese rarely eat breakfast.

In a weight loss support group of 24 women, a poll was taken. Of the 24 obese women, 20 of them said they never ate breakfast, stating that they were never hungry in the mornings. Further questions revealed that they were hungry late at night and often found themselves eating a lot before bedtime. It was suggested to these women that they stop eating past 8 pm to see if this would affect their early morning hunger.

Of the women who decided to participate in the experiment, they all reported feeling hungry shortly upon waking. They began eating breakfast as a result. No longer did they feel ravenous at bedtime and the weight began to slowly come off.

Drink green tea. Studies have shown that green tea is a great metabolism booster. It is also rich in antioxidants. Sipping on green tea during the day is a great pick me up and will assist in burning calories.

Lifestyle

Get plenty of exercise. Not enough can be said about the marvelous effects of exercise on your body. It is a crucial element in the weight loss process. There are 3 types of exercise you can do, either alone or in combination.

The first type is aerobic exercise. This is where you really get your heart pumping fast. Types of aerobic exercise include running, race-walking, bicycling as well as numerous others.

The second type of exercise is using weights. Studies have shown that lifting weights or using the weight equipment at a gym at least 3 times a week can have a positive effect in boosting your metabolism. These same studies have also shown that people who work out with weights lose more weight at a faster pace than those who only do aerobic exercise.

The third type of exercise is simply increasing movement in your everyday activities. Take the stairs instead of the elevator. Park further away than usual rather than looking for the nearest parking space. Take time to stretch out at your desk during the course of the day. Ride your bicycle rather than drive if the opportunity is right. These may seem to be minor adjustments in the amount of exercise you are getting, but in doing them you are replacing bad habits with good habits, and the effects on your health will be positive.

Drink water. By drinking at least 6 cups of water a day, your metabolism will be boosted. It really isn't as much water as it sounds like. A cup is not the same as an iced tea glass. A cup is 8 ounces. Measure it out. You will be surprised at how little it really is. You can have a cup with each meal, a cup midmorning and mid afternoon and a cup before bed. Some people find it easier just to sip on a 48 ounce bottle of water throughout the course of the day. Whatever works best for you is fine.

Be sure and snack. Eating 3 small snacks during the day will keep your metabolism from taking a nosedive. Make sure each snack is 150 calories or less. Doing this will also keep you from experiencing that ravenous feeling that leads you to overeat or binge.

These five tips will get you on a faster track in reaching your weight loss goal. As you can see, starving yourself does not work. So eat! Just make sure you eat healthy.

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Some people are blessed with very fast metabolism that it doesn't matter how much they eat, they just burn everything right away anyway. I am not one of them. Thus, this article proves very helpful to me. I would really want to maximize all my weight loss efforts and this is surely one effective way!
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Does Your Weight Loss Plan Include These 10 Essential Steps?

2009-07-29T14:09:00.001+08:00

Be Prepared to Be Less Effective and Waste Your Own Time, If Your Weight Loss Program Does Not Contain These Quick Lose Fat Tricks

1. Must have a Change in Lifestyle

Every effective weight loss program will help clients change their lifestyle. This is absolutely critical to the long term success of the program. Unfortunately, it is now fashionable to pop slimming pills or go for cellulite treatments to lose weight.

The results from such programs will never be permanent because the person’s lifestyle would effortlessly put back all the weight. The very moment that these artificial programs are halted, weight will come rushing back.

When a person changes his/ her lifestyle, the unhealthy food and weight gaining activities will be eliminated from their daily lives. Hence, an effective weight loss system MUST have an in-built mechanism that helps clients refine their lifestyle.

2. Must include a Water Drinking plan BEFORE Meals

Drinking at least a glass of water half an hour before meals is critical to weigh loss and maintenance of a healthy body. The water replenishes the fluids that will be used to make bicarbonate solution on the mucus membrane of our stomach lining. This protects the stomach from being burnt by its own acid fluid.

Similarly, a well hydrated body reduces the urge to drink unhealthy drinks which introduce more toxins to your body. Furthermore, the body does not need to excessively retain water, thus making the body fatter than necessary.

Lastly, a majority of people are chronically dehydrated though they seem to be leading normal lives. It is a common sight to see my clients reduce the amount they eat after they begin the water routine. Many people have lost the ability to differentiate between food hunger and water hunger. A systematic water plan will help them regain this lost touch.

3. Must include a systematic plan for reduction of sweetened and diuretic beverages.

Sweetened drinks are beverages like soda, cola, diet cola, tea, coffee and beer. The three major groups of substances that would impede and slow down your weight loss are caffeine, sugar and sugar substitutes.

Caffeine – This is a diuretic substance that drains your body of water. It is roughly estimated that you lose 33% more fluid from your body then the amount you drank. If you drink one cup of coffee, you would lose all the fluid from the coffee plus an extra 1/3 a cup. This makes you body desperate to retain whatever water it can. In the long run, your body’s instinctive reaction is to retain water, hence giving out the round water-filled appearance. Diuretic drinks are coffee, tea, most colas, most sodas and beer (though it technically has no caffeine, it is a diuretic).

Sugar – Besides the numerous health damaging effects of sugar on your body, it also adds useless calories to your diet. When sugar enters the body it is broken down into glucose and the calorie that is created is termed “empty calorie”. It has absolutely no vitamins or minerals, hence it does not do any good to your body besides adding calories.

Sugar substitutes – Sugar substitutes like Aspartame (sold as Nutrasweet) and Splenda cause you to overeat sugars (including carbohydrates) because receptors in the tongue have been trained, through the years, to expect “sugar” when it tastes “sugar”. Products like Nutrasweet always tout that you get the taste of 8 (figurative number) spoonfuls of sugar but only half the spoonful of calories. In theory this sounds great, however, our receptors in the tongue will stop glucose production in the body and expect to be able to take it from the incoming food. So now it is expecting 8 times worth of sugar calories! But the sugar only provides 1/16th of that. The body now hungers for more food since it has shut down glucose production. All “diet” drinks that claim to be sugar free and sweets that are sugar free contain either Nutrasweet or Splenda, you can confirm it on the labels.

4. A Muscle growth program

You need a proper muscle growth plan if you ever want to stop spiraling back to your heavy weight. Programs that are based on pills and nutrition tend to neglect or gloss over the muscle building plan. This is very dangerous because your muscle acts as a buffer for excess calories and helps maintain your weight and figure. Furthermore, there is no such thing as eating to build muscles as popularly believed. Muscles can only be built in the good old fashioned way – make it do work.

5. A program that focuses on the growth of the aerobic Type 1 muscle fibers.

On the other extreme there are programs that are excessively focused on going to the gym. That would mean they ask you to go twice or three times a week to the gym for weights. This is a waste of your time and probably they are building up Type II (a/b) muscles instead of Type 1 muscles fibers. This difference is important because Type II muscles are big and showy, but they require a lot of maintenance and have poor fat burning abilities. Type 1 muscle fibers hardly bulge but contain the highest amount of mitochondria, an essential enzyme in fat burning.

6. You must want to lose weight.

Most people assume that being involved in an activity means that they actually want to do it. Many people busy themselves finding the greatest miracle weight loss cure or trying out every fad but never really achieving anything. Subconsciously, they do not want to lose weight, but the appearance of busy effort allows them to gain affection or acceptance by loved ones, peers and their own inner selves!

7. A Nutrition plan that reflects personal individuality.

When we buy clothes, especially expensive ones, we always insist on having it tailored to our size. Sometimes, the sleeve may be too long but the chest perfect fit. That is why stores have many different labels to suit different body size and shapes. Similarly, the food we eat should also be tailored to our body, not just in terms of size (calories) but also in terms of design. Nutrition programs need to first assess and categories our body type or blood type or metabolic type (not limited to these categories), before any recommendations can be made.

8. The plan should never come with food restriction.

Yes the unbelievable! Most of my clients are shocked when I advise this to them. It is an accepted fact that all diets mean that you have to give up on your favorite foods. This is totally untrue and will in fact destroy the sustainability of the program. We are creatures of greed; we always want what we cannot have. That is hardwired into us. Hence, the command not to eat a particular food will conversely create a greater demand for it. The correct technique should be learning to manage the urge, rather than suppressing it.

9. It must have a component that includes aerobic walking or jogging.

Ultimately, our body thrives to walk, jog and run, that is our basic function as human beings. For many overweight people, this function has been dormant and numbed for too long. Aerobic walking or jogging is essential to any weight loss program because it gradually helps your body to adjust to the change in weight load as you slim down. Swimming or carrying weights in an aerobic fashion is not a substitute because the whole body is not engaged in the activity.

10. The program MUST be sustainable relative to your daily workload and commitments.

You cannot and should not embark on a quad weekly (4 times a week) get slim course if you already have to juggle two jobs and a family. Firstly, it is absolutely impossible for you to sustain the hectic schedule in the long run. Secondly, it would create a phobia within you, framing your mindset that weight loss is a strenuous and painful event. A healthy lifestyle is a fun activity that should preferably involve your family and loved ones, the last thing you would ever want to do is to sign up for a program that is too daunting to complete.

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These tips sound great to me. It looks like I can apply these little changes in my everyday life! Or at least I can attempt. Hehehe.
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Lip Smacking Snacking Sure to Whittle Your Waist

2009-07-28T14:07:00.002+08:00

By eating frequently throughout your day, you will stoke your metabolism. Eating something every two to three hours tells signals to your body that it can expend energy (calories) rather than storing it as fat. Eating infrequently and too little does the exact opposite, instead of expending the calories you consume, your body stores it away (as fat) in a “famine mode.” This is why yo-yo dieters have fleeting weight loss, only to regain (and often a little extra) fairly quickly once they resume eating reasonable portions.

Bewildered by all the “healthy” snack options at the supermarket? Try some of these snacks to save your diet and your sanity!

Hummus and Veggies

Apple and almond butter

String cheese and banana

½ a whole wheat pita with reduced fat cheese and spinach

Non fat yogurt with ½ packet of instant oats mixed in

Almonds (a small handful) with a small handful of raisins

½ cup of low fat cottage cheese with berries or mandarin oranges

Kashi golean granola bars

As a general rule of thumb, the more you stick to the outer perimeter of the grocery store, the healthier the options (think produce, meats, dairy sectors). Aim for nutritious whole foods that are either minimally or non processed and refined. Whole foods are foods that still have most of their nutrients intact and are the healthiest way to eat.

Tips for healthy on the go snacking:

· Stock your fridge with fresh produce like apples, sugar snap peas, carrots, celery, oranges, berries. All are easy grab and go snacks.

· Plan ahead, chop your veggies, and create little “snack bags” of celery and almonds or a string cheese with a mandarin orange. Have something healthy, handy and ready when you’re on the run.

· Skip the drive thrus and the Espresso brownie calling your name, and stop at a grocery store and pick up a yogurt and a piece of fruit when you’re hungry and in a hurry. It’s really about the same wait time as a drive thru.

· Drink lots of water!

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These are sound tips that I wish I had the discipline to follow! I will definitely do my best to "eat healthy".
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Why Fast Weight Loss is Bad Weight Loss

2009-07-27T13:58:00.001+08:00

You've seen the advertisements and you've heard the miracle claims.

Lose twenty pounds in one week!

Drop four dress sizes in fourteen days!

Lose fat and build muscle without doing any exercise!

Most fat diets and dietsupplements make the same outrageous claim: You'll lose weight fast. And in today's society of quick-fixes, most of us are willing to jump at a chance to get rid of our flab in a mere 48 hours - especially if it doesn't require any work! In fact, most of us wish we had lost the weight yesterday!

But most health experts agree that fast weight loss is bad weight loss. Instead, they recommend that people lose weight at about a rate of 1 to 2 pounds per week. And though this may not seem like a speedy rate of weight loss - especially when compared to some of the outrageous claims made by diet companies - a 2-pound-per-week loss of fat would mean you'd be 24 pounds lighter in just twelve weeks!

It's impossible to sustain that rate for the long haul. No matter why you're losing weight so quickly - whether it's diet, exercise or a supplement - it's impossible to sustain that kind of major weight loss rate for the long haul. Eventually, you'll only lose a few pounds a week. And your weight loss may even stall - or plateau. For many folks, especially people who have achieved big successes initially, this can cause a rebound of returning to old habits.

The weight won't stay off anyway. Studies have found that people who lose weight quickly almost always gain it back again. There are exceptions, of course. But in general, losing weight fast is a pretty good indicator that you'll one day be wearing those pounds again. On the other hand, folks who have managed to successfully lose weight - and keep it off - are likely to have lost the pounds gradually over time.

It's bad for your health. Dramatic and fast weight changes - like losing lots of weight very quickly - stresses your body, your heart and your immune system. And, since you're likely to put that weight back on again, you could start a cycle of yo-yo dieting that will negatively affect your overall health. Losing weight slowly, however, allows your body to adjust to the changes gradually, which lessens the stress it endures when you're dieting and following an exercise program.

It may be tempting to try a fad diet or extreme exercise program in order to lose weight quickly. But the healthiest method - which is also likely to be more successful in the long haul - is to take off the pounds gradually and slowly.

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There is truth in the saying "no pain, no gain". I guess the real deal would only happen if we take the long route -- correct diet, cardiovascular exercise, and resistance training.

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Squeezing in a Workout

2009-07-26T13:48:00.001+08:00

The days are getting longer, yet finding the time to squeeze in a workout is not getting easier. It seems that somewhere along the way, those extra hours became filled with something else. Weeks go by with the best intentions of working out five days, no exceptions and then something called life happens and it’s a feat to find time for one weekly sweat session. Don’t throw in the towel just yet. Finding time for fitness is a challenge, but not impossible.

Planning your week of fitness in advance will guarantee that you follow through. When a workout is scheduled like any other appointment, it’s less likely to be overlooked or skipped. Have a schedule that’s booked solid? Wake up a half hour earlier than usual for a quick workout, this will help you get energized and focused for long day ahead. If waking any earlier would still be considered night time, bring a pair of gym shoes with you to work and use your lunch break to go for a brisk walk or jog. Divide your workout into three 10 minute sessions, just be sure to get your heart rate up and challenge yourself during those sweet 10 minutes of exercise.

If all else fails and you just can’t seem to find the time between catching up on tivoed episodes of 24, hitting summer barbecues and meeting that deadline at the office, prioritize. If fitness is not on the top of your priorities, it will likely be put on the back burner. It does not have to be a time consuming commitment, but it does need to be a commitment. Evaluate your reasons for wanting to workout and carry a motivating picture or your top five reasons as a reminder.

With the right planning and strategizing, a leaner, fitter body is possible. Even amidst a hectic schedule and long to do list. Equip yourself for the week ahead by scheduling workouts, bringing gym clothes to work, squeezing mini-workouts into the day and staying focused on your goals. Don’t put off until tomorrow what can be accomplished today.

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I would have to agree, it is really difficult to find the time to put in a good 30 minutes of working out. But really, there isn't any valid excuse for not being able to exercise as this is the main thing needed in order to lose the extra flab and start getting one's endurance back.

So yes, I think I will start looking into waking up early daily to do a little bit of workout. ;D

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When Your Workouts Aren't Working Out: Tips to Accelerate Weight Loss

2009-07-25T13:43:00.001+08:00

I see it every day at the gym, have experienced it myself and can offer some solutions to help you get the the scale moving in your favor and finally lose that excess weight. If you've been more dedicated to your workouts than you are to catching up on the latest episodes of Lost, but are left in a disappointing suspense each morning when the scale won't budge, stay tuned for what you're about to learn about weight loss.

A number on the scale or an evil 3 digit foe? The amount you weigh is not who you are, you are so much more than a number on the scale. However, these numbers do provide some important information about your health and should be viewed as just that-information helpful to knowing how healthy you are. Those 3 digits, whether you viewed them this morning or it's been since your last doctors visit provide feedback about your energy balances and the effectiveness of your fitness routine.

A no brainer formula for lasting weight loss. Hold on to your seat, because this may shock you; my magic weight loss formula involves three components: Resistance training, Cardiovascular exercise and sustainable nutrition choices.

It sounds so simple, but is it really? If you've been working out all this time and still not seeing results, it's time to tweak your routine because your body has adjusted to the workouts and is no longer challenged. Divorce your weight training routine and ask an ACE certified trainer to create something for you, it's well worth the investment.

If you've been spacing your meals out and can hardly account for where your calories have come from, start planing your meals ahead and journalling what you eat in a little notebook. Every time I do this, I am shocked back on track with eating healthy and planning sensibly. Studies have shown that participants who journal their food lost 50% more than those who didn't. Be a part of that 50% extra group.

Treadmill librarian or sitcom junkie? If you head into the gym to read a magazine or watch your favorite t.v. show, you probably aren't focused on your intensity with the cardio workouts. Swap the latest celeb gossip or how to guide for an mp3 player loaded with some motivating music to get you moving. Do cardio intervals, to increase fat burning (ie. 3min sprint with 1 min walk) and push yourself. You've got 11 more hours in the day to read or watch a show, gym time is GYM time.

To make your workouts work for you, tune in and refocus your motives for being fit, and remind yourself of all the benefits you're already receiving from being active (healthy heart, lungs, mind, arteries, cholesterol, blood pressure, energy) and get excited to start losing those extra pesky pounds.

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These are very good insights and I think looking into this will definitely help in maximizing the time spent in working out. It would really be sad if you spend so much time in the gym without getting the results.

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How to Blast Belly Fat

2009-07-24T13:20:00.005+08:00

by Sylvia Anderson, AHJ Editor

Spare tire. Muffin top. Potbelly. Middle age spread. Shall I go on? We’ve all heard these terms to describe that area of the mid-section where extra belly fat resides. But many people don’t know just how dangerous stomach fat can be.

Stomach fat, also known as visceral fat, has been linked to a number of health conditions, including cardiovascular disease, diabetes, breast cancer and colon cancer. Visceral fat is much more dangerous than the fat that lands on the hips, thighs and buttocks (known as subcutaneous fat). So much so that even someone considered slender but who carries a bit more fat around the belly may have a greater health risk than someone is actually obese, according to Dr. Kerry Stewart, professor of clinical exercise physiology at John Hopkins School of Medicine.

A ten-year study of Chinese adults revealed older people with extra belly fat had worse memory and less verbal fluency than adults who were considered “fit.”

So how can you blast belly fat and avoid such life-threatening health conditions? Below are a few ways to deflate that spare tire.

Eliminate Trans Fat
Recently admonished by the U.S. Food and Drug Administration, trans fat (also known as “partially hydrogenated oil”) is found in vegetable shortening, margarine, cookies and other snack foods. And guess what? It goes right to your tummy.
Wake Forest University conducted a six-year study of male monkeys, which supports the attacks on trans fat. The monkeys were split into two groups – one group was fed a diet containing trans fats; the second group was fed only mono-saturated fat. While both groups received the same amount of calories and fat content, the group eating trans fat gained 7.2 percent body weight with a significant increase in visceral fat.

Quick Tip: Check nutritional ingredients closely to make sure you are avoiding dangerous trans fat.

Get Moving
Regular physical exercise has been proven again and again to reduce belly fat, and rather quickly at that.

A recent study at Duke University Medical Center found that subjects who remained sedentary for a mere six months experienced a nine percent increase in visceral fat, while those who walked an average of 20 miles per week lost both visceral and subcutaneous fat. Subjects who walked 12 miles per week neither gained nor lost weight.

Quick Tip: Try to get 30-60 minutes of moderate-intensity physical activity each day to prevent adding inches to your waistline.

Sleep Tight
How many hours of sleep do you get each night? Studies have shown that people who sleep less than four hours a night are a whopping 70 percent more likely to be overweight than those who get seven to nine hours of sleep.

You may be wondering – what does sleep have to do with weight? Lack of sleep lowers the protein leptin, which helps to suppress appetite, and inhibits the production of insulin which regulates blood sugar.

Quick Tip: Adjust your schedule to ensure you get a minimum of seven solid hours of sleep each night.

Chill Out
These days most of us carry way too much on our plates to maintain a healthy stress level. But having too much stress in your life can also cause you to carry too much on your middle as well. When you’re anxious, your body releases adrenaline, cortisol and insulin – a combination which has been associated with increased appetite and added fat to your waistline.

Quick Tip: Take time to relax throughout the day even if it’s just for a few minutes at a time and you’ll be one step closer to getting a handle on your tummy troubles.

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I have to try these tips and techniques. I couldn't seem to get rid of my belly fat (which I got from giving birth to my angels. Oh well, the price I had to pay to have a beautiful family. No regrets!

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Is Your Artificial Sweetener Making You Fat?

2009-07-23T13:13:00.000+08:00

By Sylvia Anderson, AHJ Editor

What you need to know about substitute sugars. Do you use an artificial sweetener in your morning coffee? Perhaps you use it to top off a bowl of cereal, oatmeal or berries? Maybe you even use faux sugar for baking purposes. While you may think you’re opting for a better choice than real sugar and all its calories, the opposite could be true.

Recent research suggests that using sugar substitutes may actually cause you to gain weight!
OH NO! Can that really be true?

Well, maybe . . . or maybe not.

Researchers from the Ingestive Behavior Research Center at Purdue University have reported that the artificial sweetener, saccharin, altered the ability of rats to control their appetites and ultimately caused them to gain weight.

Before you panic and switch back to the real stuff, let’s look at both sides of the story.

Details of the Study
The study consisted of feeding two different types of plain yogurt to male rats. Some of the rats received yogurt sweetened with glucose (a form of sugar) while others ate saccharin-sweetened yogurt. All of the rats also ate unsweetened yogurt.

What they found is that the rats who ate artificially sweetened yogurt consumed more food overall and gained more weight. In addition, the body temperatures of those rats didn’t rise as high as the others, which might have been a measure of energy expenditure and suggests that not only were those rats eating more calories, they may have been burning up fewer calories.
The study’s author, Susan Swithers, an associate professor of psychological sciences at the Institute, stated that “the consumption of artificially sweetened products may interfere with an automatic process.” This process, she said, involves the body’s ability to detect that it will soon be full and is based on automatic estimations of how much energy certain foods will provide.” For example, a sweet taste might be a sign that “calories are coming and I should prepare my body for the arrival of those calories.” However, when the sweetness is not followed by a significant amount of calories, the body gets confused and metabolism does not rev up as much the next time sweetness is tasted.

Essentially, it appears that the rats’ bodies are learning not to expect much in the way of calories from sweet foods and when ingesting an artificial sweetener it acts as a signal that not as many calories are going to follow, resulting in the rats consuming more calories.

The Opposition Weighs In
Experts on the other side of the table, including Lyn Nabors, president of the Calorie Control Council, have labeled the study as irrelevant, having “no basis in science” and “no relation to the human experience whatsoever.” Nabors goes on to say that artificial sweeteners can help people lose weight and that “The scientific community firmly believes that calories in, calories out is what makes a difference. The recommendation is that you reduce calories and exercise if you want to lose weight.”

While much more research has to be done on the findings, it certainly raises questions regarding the effectiveness – and purpose - of artificial sweeteners. Next time you reach for that little pink packet, you may want to think twice about what it might really be doing to your body!

5 Ways to Encourage Your Children to Develop Healthy Eating Habits

2009-07-22T13:02:00.001+08:00

If you have children, one of the most important things that you should know as a parent is that you are your child's role model. Eating habits are something that your children will carry with them throughout life, but they are something that is going to begin at home. What this means is that you need to set a good example in order to ensure that your children eat as healthy as they possibly can. Here, through this informative article, we will take a much closer look at five of the things that you can do in order to encourage your children to eat healthier. Read on to learn more about these and how they can help your child develop healthy eating habits.

1. Set Family Meal Times

A variety of different studies have shown that children whose families sit down at a table together for dinner tend to have a decreased risk of being obese. The main reason is probably because this often prevents families from grabbing whatever junk food that they want, when they want it. Instead of your child eating a hot pocket on his own time, you can have him sit down with the family and eat a healthy, well balanced meal.

2. Make Vegetables Optional

One of the main reasons that children do not "like" vegetables is due to the fact that they often feel as though they are forced to eat them. So, instead of forcing your child to eat vegetables, make it optional. By using this form of reverse psychology, you will actually be encouraging your child to eat vegetables. What this means is that in the long run, your child will not think of broccoli as the grossest thing that can be found on earth.

3. Do Not Show Your Disgust to Healthy Foods

If you do not personally like a particular vegetable or other type of healthy food, you should not announce it or make it too obvious. The main reason is because children tend to mimic their parents. If they see that you are not eating a particular food because you do not like it, chances are that they will not eat it either. It is best to eat it without making any complaints. However, if you really despise it, chances are that you would be better off cooking something else for dinner.

4. Make Sure That They Try Everything

Eating Habits Although your child may not like everything that goes into his or her mouth, chances are that he or she will like some of the things. It is a good idea to not force your child to eat everything that they do not like, but to at least try everything. If you get them to the point where they are willing to try it, chances are that they will find that it is not half bad. In fact, they might discover some healthy foods that they even like.

5. Buy Healthy Snacks

One of the things that tends to make our children to be the most unhealthy is the unhealthy snacks that they put into their mouths. The best way to prevent this from happening is to only buy snacks that are healthy. Some great ideas that your children will be bound to love include whole wheat crackers and low fat cheese, graham crackers, baby carrots and celery with low fat dip, and low fat popcorn.

These are just five of the things that you can do in order to help your children develop the healthy eating habits that they need in order to be healthy.

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This is a really helpful article to me, since I have two little boys who need to learn the right eating habits. Hopefully, when they grow up, they will be glad that I taught them right. :D

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Natural Ways to Lose Weight and Improve Your Lifestyle

2009-07-21T12:43:00.001+08:00

Easy Ways to Lose Weight The Natural and Realistic Way

There are tons of books, videos, programs, pills, and ways that promise a healthy lifestyle and usually weight loss. I’ll be the first to say that you do not need all that. In fact you just need a little determination and an extra thirty minutes a day to drastically improve the way you feel and possibly change the way you look. This plan has no guarantees. Instead it is just meant to be a simple guide to help you get in shape and improve your overall lifestyle. It does require work, but to be honest it is not that demanding. It is totally healthy and requires no pills or vitamins, just some will power and an extra half an hour a day.

The first step is to start working out as soon as possible. Do not make excuses for yourself. First find a time that is convenient for working out. The best time to do any working out is in the morning. This wakes you up and speeds up your metabolism naturally causing you to burn more calories during the day. I recommend just getting up thirty minutes earlier than you do now. For a novice and a beginner the best bet would be either to bike or to start walking. If you walk, then take a stroll around your block or neighborhood for exactly thirty minutes. If you bike, then bike for thirty minutes. You can bike on a stationary bike or bike around your local neighborhood. Either way be certain to keep the pace comfortable and relaxed. Just work out for thirty minutes.

For a more experience person, you might want to try running or jogging for thirty minutes around your neighborhood. The morning’s are typically cooler, so it makes for a soothing and relaxing jog to start the morning.

If this seems to easy for you then pick up the pace for jogging or extend your run to forty-five minutes. I would recommend picking up the pace so that you run a greater length for the same thirty minutes.

While waking up thirty minutes earlier may seem like nothing, it makes a big difference. You will start feeling better and depending upon your current state of health you will probably lose weight a little faster. Working out early will pick up your metabolism and relax you for the rest of the day.

Now on to nutrition aspect of this workout plan. This might sound a little strange, but this is the best way to stay healthy and lose weight. First on your way out the door, make sure and eat a huge breakfast. I know people are always busy and do not have time for breakfast, but if you want to lose weight and lead a healthy lifestyle, then eat breakfast. Eat whatever you want for breakfast (keep it within reason don’t eat a whole chocolate cake or something). But feel free to eat what makes you happy and eat a lot of food. Now that you have worked out, showered, and had a good breakfast head to work.

For lunch eat something light. Remember you ate so much from breakfast that you are not all that hungry. Maybe a sandwich, some soup, and some fruit with a diet coke of some diet V8 Splash. Try to eat reasonably healthy here and stay away from the fatty foods you may have eaten during breakfast. But make sure you eat enough till you know your full.

Now comes dinner. Remember that you ate a huge breakfast and a pretty big lunch. You should not be so hungry now. So for dinner eat something light. Maybe some fat free yogurt, salad, and some water. If this seems hard just think about the morning when you will be able to eat all that fatty food whether it be left over pizza, burger, donut, or whatever. The time to eat unhealthy is in the morning, after you workout.

If you seem hungrier than before it is natural, because you have picked up your metabolism by working out in the morning. If you do this simple workout you will begin to feel healthier and lose some weight in the process. This is the best way to stay healthy without having to pay any money, or going to extreme lengths to make yourself healthy. After about a week or two of doing this you will begin to feel and notice the change. You will be more awake, alert, and responsive. You will just improve your quality of life. Good luck.

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This to me, seems like the most realistic plan in losing weight. I have to admit, though, I have tried diet pills and they have worked for a while, but the effects don't seem to last. So, this, I would have to say, is really the best way.

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Twenty Weight Loss Tips from Around the World

2009-07-20T12:04:00.002+08:00

To eat, or not to eat - that is the question. I don't think Shakespeare would appreciate miss quoting Hamlet, but with all the various, diets, diet foods, diet books and diet supplements on the market and yet nearly two thirds of Americans overweight or obese, it seems like not eating is the only option left.

Well, we all know that is not true, or even realistic. In America, food is plentiful and relatively cheap compared to other nations throughout the world. The American culture is hooked on fast processed foods and often practice eat- on- the- run habits. And it shows. Weight gain is increasing faster in America than anywhere else in the world, especially pertaining to children.

Americans take pride in being "first" in various scenarios and situations. I don't think being one of world's heaviest nations was intended to be included on that list. Following are some great weight loss tips and eating habits from "slimmer nations" around the world:

1. Indians have very healthy food habits. A majority of Indian people are vegetarians and don't eat meat or eggs. They eat yogurt regularly, and a dish called roti/naan, which is made with wheat flour and served at lunch or dinner along with small portions of rice.

2. The Indian culture strictly uses only fresh vegetables. If they eat meat, it is only twice a week or on special occasions.

3. Rich desserts are appreciated in India, but they are only served after the evening meal in small portions with tea.

4. Indian and South East Asian food, such as Thai cuisine uses the same healthy ingredient - spices. Spices add flavor to food, so you can use less fat and pepper raises the metabolism.

5. Europeans in general, make lunch their main meal. Eating your big meal in the middle of the day comes from India's 5,000 -year-old approach to wellness called ayurveda. Jennifer Workman, a Colorado ayurveda specialist and registered dietitian explains, "According to ayurveda, we're actually designed to eat the larger meal at lunch because our digestive 'fire' called angi, is strongest between 10am and 2pm., so we digest more efficiently."

6. Italians are very social at meal- time. They enjoy leisurely meals with friends and family. Their meals are longer with more socializing, less food and small portions. The average portion size is 5 ounces. Half of the typical American portion.

7. Plenty of fresh herbs, spices, fresh tomatoes and garlic are used in Italian meals with provides more flavor without the fat. Aged flavorful cheeses such as parmiagiano satisfy small servings with robust flavor.

8. Okinawans have learned to stop eating before they are full. They have an average Body Mass Index( BMI) of just 21.5 for Okinawans who eat a traditional diet. They call it hara hachi bu, or eating until you are 80% full. It gives your brain the opportunity to realize you are full, before you over eat. They don't go hungry, they just stop eating at the first sign of getting full.

9. Eat three meals a day. This is how French women keep slim. They don't skip breakfast, so their bodies don't go for long period of time without food; therefore they don't overeat when they do have a meal.

10. Don't multi-task when you eat. Just sit down and eat. When you do other things while eating, you are distracted and have a tendency to eat more. It's considered to be rude if you eat while you are walking in Japan. French cars don't have cup holders, because the French don't drink coffee in the car!

11. Food quality and not the quantity of food are important in France. Small quantities of special, fresh, flavorful foods are how the French keep slim. They eat regularly, don't snack or skip meals. Eating meals are a relaxed event. All food is eaten in moderation, even dessert.

12. Meat is used as an extender, not the main item in Greece. Chopped Beef or Lamb and rice are stuffed into grape leaves. Chickpeas and nuts are often eaten alone or used as fillers and are great sources of protein. As with most Mediterranean countries, the focus is on low fat olive oil and plentiful fresh eggplant, onions, spinach, artichokes and tomatoes.

13. Drizzle healthy oils on vegetables instead of butter. The Mediterranean countries favor olive oil, and the Okinawans use canola oil to make their vegetables tastier. A survey conducted in Spain showed that the people that consumed the most olive oil, also ate the most vegetables. Harvard University researchers found that people who eat more fruits and vegetables lower their risk for gaining excessive weight by about 28%.

14. Eat more fish. We have all heard about the healthy benefits of the Omega 3 fatty acids found in fish. Fish is low in fat and calories and a great aid in weight loss. The Japanese eat more fish than any other culture and not just their beloved sushi. They eat many other types of non-sushi fish.

15. Eat slower and chew your food thoroughly. It takes around twenty minutes for you to know that you are full. So eating slower can actually impact how much you eat. Slowing down eating is the main reason Asian cultures use chopsticks. Although you can become quite proficient using chopsticks, eating is still slower than using your fingers or a fork.

16. Start your meal with soup. Eating a broth-based soup before your main meal naturally fills you up so you'll eat less. This Japanese tradition is a great weight loss strategy. A two-year French study of five thousand men and women showed that those that ate soup five to six times a week, were more likely to have a Body Mass Index below 23, which is considered to be lean.

17. Go for color and eat plenty of plant-based foods. A Cornell University study of Chinese adults showed that they ate about 30% more than American males, but weighed more than 25% less, due to their large intake of plant based foods. The Japanese strive for five colors when they eat a meal: white, black, yellow, blue-green and red. This includes such foods as black beans or black olives, onions, broccoli, squash and red peppers. The color not only makes the meal more attractive, but it adds more bulk without the calories.

18. Get up and move! People in Asian countries, the Mediterranean and France tend to be slim, because they are more active. They don't spend hours in the gym; they just walk a lot. In Japan, most people walk or ride bikes. It not only keeps them fit and thin, it also conserves on gas.

19. At the Australian Centre of Hypnosis, weight loss techniques and overall weight management are being aided by hypnotherapy. They have witnessed success with implementing hypnotherapy in ways such as easy healthy diet changes without the negative issues that go along with fad diets. Naturally reducing or losing weight without the cravings. And developing a positive outlook on healthy lifestyle eating habits without harmful diets.

20. Celebrity fitness trainer Valerie Waters offers the Swedish secret to weight-loss with the following tips: Eat every three hours or five times a day. Always be prepared and take your food to work with you, so you can easily avoid fast food. Eat more fiber especially from fresh fruits and vegetables. Drink no less than 64 oz. of water daily. Take a multivitamin and a calcium supplement daily.

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Look at that! Different cultures have their own ways of keeping the weight off! And I really think it wouldn't hurt if we try them out. If you don't feel like trying them out, then don't! Hehehe. It's a list of "good to know" info.

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Drink More Milk and Lose Weight?

2009-07-19T12:27:00.002+08:00

Can Dairy Actually Help You Lose Weight?

We have all seen the ads on television and in our magazines. They show celebrities with milk moustaches and the line reads drink milk and lose weight. But is this true?

The Dairy council says it is. They recommend that we add three dairy products to our daily diet. To lose this weight, we should drink the low-fat varieties of these products. But they also say you must also reduce our daily calorie intake as well as exercise.

The recommendation is 24 ounces or three servings. Many doctors and health professionals believe that milk can cause us to lose weight, especially around the middle of our body (the hardest area to lose). They also say that drinking more milk will help us to keep the muscle that we should be building with exercise.

Another benefit they say you get from milk and dairy products is that they fill you up quicker. This means you are able to eat less. The proteins in dairy products takes longer for our body to digest because of the water content. This is why we seem fuller, quicker.

Plus, we all know that dairy products contain calcium. Milk is highly known as the best source of calcium.

But can it help us lose weight? Some critics say no.

The Washington Post reported back in 2005, that a study was done on children, who drank more than three servings of dairy a day. The conclusion was that the children gained more weight.

The study also proved mixed results to the idea that calcium in milk can speed up the elimination of fat in our bodies.

Yet, to be fair. The Dairy council recommended only three servings of dairy a day, not more than three.

Michael Zemel, the director of Nutrition at the University of Tennessee did three studies with 30 people in each study. He found that those who stayed on the three dairy products a day diet lost more weight and more amount of fat than those who did not use any dairy products. He also believes that the calcium alone may help people lose weight and if added to a dairy product the effect will be amplified. He is still doing studies on this.

His research is being funded by the Dairy Industry and General Mills (which makes Youplait products).

Yet, to be fair. The Dairy Industry has also funded a study by Harvey Berino. His study came to the conclusion that dieters on a high dairy diet so no difference than dieters on a low dairy diet.

The highly publicized critic of milk and dairy Robert Cohen even has a website: www.notmilk.com. He claims that milk is not healthy for us. He claims that dairy can cause mucus to accumulate in our bodies. This mucus can claims can cause sinus conditions, asthma and digestive problems.

He also tells people to go seven days with no dairy products and see how you feel? He claims that you feel better.

Who do you believe? I guess, the decision is up to us. We can try the high dairy diet (3 servings a day) lower our calorie intake and see what happens? Or we can give up dairy entirely and see how we feel.

I guess there is controversy about everything, including dairy products. I don't know if they can help us to lose weight. But I do know that they would be hard to give up entirely, I mean after all chocolate is made of milk.

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If this is true, GREAAAT! Coz I love milk! Drinking a lot of milk wouldn't be much of a sacrifice to me.

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5 Familiar Foods that Blast Fat Daily

2009-07-18T11:06:00.001+08:00

By Sylvia Anderson, AHJ Editor -- Published: May 25, 2009

It is common knowledge that the only way to lose weight is to control your calorie intake. You must burn more calories than you take in. But, eating certain foods can actually play a major role in your weight loss efforts. In fact, some foods can give you a tremendous advantage when trying to lose weight. Keep reading to find out which ones!

You know the old saying “you are what you eat”? Well, it is the truth. Chemicals that are released during digestion also become a part of your body. The idea is to eat foods that improve the way your bodily systems run. This will help ensure that your energy and metabolism are always set to “high.”

1. Vitamin C

New research studies have discovered that your body tends to have a tougher time burning calories and fat whenever it doesn’t have adequate levels of vitamin C. Many experts believe that one-third of all Americans are running low on this important antioxidant. This is because we’re not eating enough fruits and vegetables. You can get vitamin C from a number of foods including strawberries, red bell peppers, tomatoes, spinach and citrus fruits. Orange juice is filled with vitamin C, but just be sure to watch the sugar content and calories on the variety you choose.

2. Water

When trying to lose weight it is essential to drink a lot of water. You will notice that every weight loss plan recommends that you drink a lot of water, and science has backed it up. In a study, German researchers gave fourteen men and women two cups of water to drink. Within ten minutes of finishing their final sip the subjects’ metabolism had begun to rise. Their bodies were burning calories at a thirty percent higher rate than normal after forty minutes. Water also helps prevent dehydration which can slow down your metabolism. And, water often gives you a “full” feeling so you may be less likely to turn to unhealthy snacks.

3. Cinnamon

Cinnamon is another food that can help boost your body’s metabolism according to the United States Department of Agriculture. Research done by the USDA has revealed that consuming one-forth to one teaspoon of cinnamon can increase the body’s metabolism twenty times beyond its natural ability. This allows your body to burn fat and calories much more quickly and efficiently. You can add cinnamon to your favorite meals or snacks, or try adding a pinch of this spice to your tea or coffee.

4. Green Tea

Green tea is beneficial for a number of things, including losing weight and even helping to prevent conditions such as cancer and heart disease. Green tea can also help increase your metabolism. It is said by some researchers that drinking five cups of green tea a day can help you burn 70-80 extra calories.

5. Chili Peppers

Eating spicy foods such as chili peppers can also help you burn fat. These types of foods make you sweat and increase your heart rate, and increase your metabolism for a period of time. If you can stand the “heat” you might want to incorporate a few hot peppers into your daily menu. Add them to veggie stir-fry or top off your spinach salad with a few.

Even though successful weight loss generally comes down to healthy eating and proper exercise, you can get a little help from the above foods when it comes to burning fat and calories. So try a few today!

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Again, little things that can add to success! I didn't know cinnamon was anything more than flavoring for oatmeal cookies and apple pie! Now I know it can help in losing weight! :D

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5 Free Helpful Weight Loss and Fitness Websites

2009-07-17T10:51:00.003+08:00

Free is always good. The weight loss market is a multi-billion dollar business. Between DVDs, exercise equipment, gym memberships, special foods, cookbooks, food scales etc., one could spend a fortune just trying to lose a few pounds. So, the search was on to find FREE websites that help with weight loss efforts and the results are as follows:

Calorie Counters

No matter what anyone says, when trying to lose weight, the body must burn more calories than it takes in. Portion size is one of the biggest culprits concerning weight loss and most people don't want to be bothered with weighing foods and counting calories.

Well, here is a way that is not cumbersome and can even be fun. The site is called Tweet what you eat and it allows you to track food and weight by the web, or by mobile phone, using the social-networking site Twitter. Just visit tweetwhatyoueat.com and enter your Twitter login information. You can create an account if you don't currently have one. The cool part is, direct messages can be sent from Twitter to tweetwhatyoueat. You can list what you eat and the site will fill in the calorie content for you.

Sparkpeople.com is a great comprehensive diet and fitness free website that offers a calorie counter and suggested meal plans. There is also a fitness plan and a calories burned calculator. Just register here and have access to the free weight loss tools and resources.

Exercise and Fitness Videos

Exercise videos for any type of workout can be found all over the Internet. But good free videos that are structured to provide instruction on specific exercises and great workouts are not easy to find.

But, the Sparkpeople website comes through again. They offer workouts such as, New YOU Boot Camp, Coach Nicole's Butt-Blasting Workout, and the 15-Minute Desk Workout to name a few. Their workout videos are to the point, easy to follow, and best of all, FREE.

Workoutz.com is another free site that offers exceptional specific exercise videos. They have exercise videos for the legs, chest, abs, back and arms. In addition to, specialty training such as, yoga, stretching, kettlebells, speed and agility and workout programs for chest and triceps, legs, abs, back and biceps, arm and total body workout. There are over 100 free videos on this site. Check it out.

Healthy Restaurant Locaters

Eating out has caused many dieters to fall of the wagon. The portions are huge and it's just so easy to get all wrapped up in the excitement of "eating out". Now, there are healthy restaurant locators to the rescue, so healthier choices can be made before entering the restaurant.

Goodfoodnearyou.com can find the lowest-calorie entree at 20 nearby restaurants. Enter a zip code and goodfoodnearyou.com will find the best choices within the zip code along with nutritional information for all items on the menu. Results can be searched by lowest calories, lowest carbs, lowest fat and by distance. A mobile phone application is available for the BlackBerry and iphone.

HealthyDiningFinder.com provides detailed nutritional information for the dietitian-approved healthy menu items available at over 60,000 fast food and family-style national chain restaurants. The information includes total calories, fat, saturated fat, cholesterol, sodium, protein, carbohydrates, fiber and vegetable/fruit servings

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I agree, free stuff are ALWAYS good. So I will take advantage so that I can succeed!

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Cut Fat and Calories Without Deprivation

2009-07-16T10:01:00.000+08:00

An article by Nicole Nichols, Health Educator & Fitness Instructor

The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.

Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.

Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.

After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.

Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Hold the fat
It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.

Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.

Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.

Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.

When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.

To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.

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I find these tips helpful in trying to control the calories. Somehow, I always believed that the key to successful weight loss is moderation. So applying these techniques will help one lose weight without really making drastic changes in one's lifestyle.

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Shoes That Give You a Workout While You Walk

2009-07-15T09:49:00.001+08:00

Technology is great! Now there are shoes available that will give you a workout and help to tone leg muscles every time you take a step.

Reebok has a sneaker out called Easytone. The sneakers actually tone key leg muscles every time you walk. Easytone uses something called balance pods, which essentially create what Reebok calls "natural instability". In layman's terms, when wearing the EasyTone sneaker, it's like walking in sand on the beach. That particular movement results in toning the gluteus maximus, hamstrings and calves due to increased use of those muscles.

Now how cool is that? Miss the gym for a day or two, no problem. Just go about everyday business. Walk the dog, grocery shop, go to the mall, take the kids to the park and do whatever it is you do. As long as you are moving, EasyTone's will be working to keep you toned and fit.

If sneakers are a little too confining for the summer, the EasyTone has a flip-flop counter part called FitFlop. FitFlop sandals are engineered to tighten and tone leg muscles while you walk. They increase leg, calf and glute muscle activity, improve muscle tone, improve posture, duplicate walking barefoot, but with more muscle load and added cushion in the midsole, that reduces joint strain and absorbs shock. FitFlop wearers have even reported relief from back pain after wearing the shoes for only a few days.

There is absolutely no excuse now to complain about keeping your butt, thigh and legs toned. It's as easy as walking !

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I think I saw FitFlop in one of the local department stores. I'm not really sure though coz I didn't really pay much attention. Next time, I'm going to check that out.

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Weight loss and exercise: Should you eat before or after a workout?

2009-07-14T09:41:00.001+08:00

Exercise is essential to healthy weight loss. But there seems to be some confusion as to what to eat before and after exercise. Or if one should eat at all before or after exercising. Cheenu Prashar, consultant dietician, Max Healthcare, New Delhi has shed some light on common exercise and workout nutrition myths. Prashar explains that if eating low carb meals and gym workouts haven't shown results, the chances are meals eaten before and after the workout are not managed correctly.

The most common myth is to work out on an empty stomach for maximum weight loss. FALSE. Working out on a full stomach is not an option either, but the best plan is to fall somewhere in the middle. Energy is needed to exercise, so, for a morning workout, eat carbs that break down fast like cereal or fresh fruit. Stay away from foods with fat and sugar; they add calories and take longer to digest.

Eat at least 30 minutes before any workout giving food ample time to digest, so that it can release the energy needed for a good workout. If the workout is later in the day, follow the same rules, especially the type food to eat.

Not eating after a workout is the second most common myth. Facts prove that the body needs to refuel for the energy lost during the workout. Fruit juice, water and lemonade, will immediately replace lost electrolytes. A full meal that is not too heavy, and low in fat should be eaten about an hour and a half after a 45-60 minute exercise session. If that is not feasible, a lighter meal consisting of some vegetables, along with Soya bread, multi-grain bread, brown rice or wheat bran would be sufficient.,

Sports drinks help the body recover after exercise. FALSE. Studies at the University of Massachusetts, Amherst suggest that sports drinks or energy bars can negate the effects of exercise. “Sports drinks are good only if you are an athlete and exercise or train rigorously for several hours at a stretch.” says Arora. Water is enough for most people. “If you really have to take them, consult your doctor or instructor as they have side effects”.

When generally looking at a whole day, meals focused around workout or exercise sessions should mainly consist of carbs and proteins. Other meals should be loaded with foods that provide vitamins, minerals and nutrients like fresh fruits and vegetables. Try to eat five to six small meals throughout the day, with the largest meal being eaten early in the day, instead of two or three real heavy meals, for proper energy release. Drink plenty of water to keep hydrated throughout the day.

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Wow! I had always tried not eating anything before engaging in exercise because I keep thinking that it might make it more difficult to jump around or do kicks if I had a full stomach. Now I know that doing that means I am unable to maximize my workouts.

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Weight Loss Secret May Be Hiding In Your Pantry

2009-07-13T09:27:00.002+08:00

Weight loss secrets abound, from miracle pills to pricey shakes. But scientists have discovered a powerful weapon in the war on fat that is most likely already in your kitchen pantry.

In the war on weight, science has created an arsenal of powerful weapons: liposuction, the Ab Roller®, control-top undergarments. Now, science once again offers hope to all those fighting the good fight in the war on weight: a weapon called acetic acid.

Acetic acid…better known as plain, ordinary vinegar.

A new study from Japan says that vinegar has been shown to prevent the buildup of fat in mice – and what the humble salad dressing does for mice, it might also do for men.

In the study, a team of researchers at the Central Research Institute of the Mizkan Group Corporation fed a group of test mice a diet in which 50% of the food energy came from fat. One-third of the mice were then given vinegar-spiked water at a high dose, one third were given a low dose of vinegar, and the rest got just plain old water.

And what happened? Both groups of vinegar-treated mice lost some fat — about 10% of their body fat by weight. The mice that didn’t get the after-dinner vinegar aperitif didn’t lose an ounce.

After checking out the mice at the genetic level, the research team concluded that vinegar was holding down the accumulation of body fat by “turning on” certain genes responsible for burning it off. If the results can be repeated in human studies, vinegar might very well go from being a mere pickle-preserving liquid to a swank member of the exclusive – and highly profitable — weight-loss-beverages club.

Which would suit the gang over at research sponsor Mizkan Group Corporation just finhie. The company is, after all, the largest producer of vinegar in Japan, and one of the biggest in the world.

Coincidence? You be the judge.

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This is really so interesting! I really wish there were more studies to support this finding, so that I can start taking in as much vinegar in my diet!

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TWO DIETARY OILS, TWO SETS OF BENEFITS FOR OLDER WOMEN WITH DIABETES

2009-07-12T08:49:00.000+08:00

COLUMBUS, Ohio – A study comparing how two common dietary oil supplements affect body composition suggests that both oils, by themselves, can lower body fat in obese postmenopausal women with Type 2 diabetes.

The two oils compared were safflower oil, a common cooking oil, and conjugated linoleic acid (CLA), a compound naturally found in some meat and dairy products that has been associated with weight loss in previous studies. Both are composed primarily of polyunsaturated fatty acids, which are considered “good fats” that, when consumed in proper quantities, are associated with a variety of health benefits.

In the study, 16 weeks of supplementation with safflower oil reduced fat in the trunk area, lowered blood sugar and increased muscle tissue in the women participants.

Conjugated linoleic acid supplementation for the same length of time, on the other hand, reduced total body fat and lowered the women’s body mass index (BMI), a common health measure of weight relative to height.

All of the women in the study took one oil for 16 weeks, followed by the other oil for an equal amount of time. The participants were instructed not to change their diets or exercise patterns over the course of the study so the research would measure the effects of only the supplementation.

“Making this subtle change in the intake of high-quality dietary fats in an effort to alter body composition is both achievable and affordable to postmenopausal women in the United States who are managing the difficult combination of obesity and diabetes,” said Martha Belury, professor of human nutrition at Ohio State University and senior author of the study.

Among the most surprising findings: that in 16 weeks, these women could lose between about two pounds and four pounds of trunk fat simply by taking safflower oil supplements.

“I never would have imagined such a finding. This study is the first to show that such a modest amount of a linoleic acid-rich oil may have a profound effect on body composition in women,” Belury said. The dose of either oil taken each day was approximately 1 2/3 teaspoons.

Postmenopausal women tend to lose muscle at the same time that body fat accumulates toward their middle, so this research shows how dietary oils can complement lifestyle and medication in helping older diabetic women manage their health, she said.

The research appears online and is scheduled for later print publication in the American Journal of Clinical Nutrition.

Thirty-five women participated in the study. All were considered obese based on their BMI measures of 30 or higher, were postmenopausal but younger than age 70, and had Type 2 diabetes but did not need to take insulin to treat the disease. Many did take other medications, such as those used to manage blood sugar levels, cholesterol or blood pressure.

The women were randomized into two groups to determine which supplement they took first. Each initial 16-week supplementation was followed by a four-week washout period to remove the first supplement from their systems before the next 16-week supplementation period began. The supplements were contained in eight pills; the women took two pills four times per day, at meals and bedtime.

“The power of the crossover is that it tells you the different effects of the dietary oils in the same woman,” Belury said.

The daily supplementation contained 6.4 grams of each oil’s active fatty acid: linoleic acid in safflower oil and, in CLA, specific fatty acid isomers – compounds that share the same chemical formula but differ in chemical structure.

The researchers used dual-energy X-ray absorptiometry, commonly known as DXA and usually used to measure bone density, to determine the women’s baseline and follow-up lean mass and fat throughout their bodies and specifically in their trunk region.

Researchers asked the participants to keep diet and activity records for three consecutive days at four points over the course of the study to account for the potential for calorie intake or exercise to affect the results, Belury said. Physical activity remained unchanged throughout the study, and no significant differences were seen between the two groups’ reported calorie intake.

The study showed that CLA supplementation significantly decreased body mass index and total body fat over both diet periods, typically showing effects in the last half of each 16-week period. The BMI levels of the women taking CLA dropped on average by about half a point, and their total body fat decreased by an average of 3.2 percent, reducing the weight of the fat tissue by an average of between 2.3 pounds and 3.5 pounds.

Safflower oil supplementation showed no effect on total body fat readings, but reduced the weight of trunk fat tissue by between 2.6 pounds and 4.2 pounds, or an average of 6.3 percent. It also increased lean tissue, or muscle, by between an average of about 1.4 pounds and 3 pounds.

Safflower oil also lowered fasting blood sugar levels by between 11 and 19 points on average. Blood sugar is considered normal if it falls below 110 milligrams per deciliter; the women’s average blood sugar levels ranged from 129 to 148 after 16 weeks of safflower oil supplementation.

“Lowering fasting glucose is important for these women. The overall effect in just 16 weeks wasn’t bringing them back to normal, but safflower oil still improved it significantly,” Belury said.

The dietary oils did not have significant effects on other health measurements, such as waist circumference, waist-to-hip ratio and skinfold thickness measures of body fat, Belury noted.

The CLA also did not appear to affect the variety of hormones involved in fat burning. However, safflower oil increased a hormone called adiponectin. Increasing this hormone may have instilled an improved ability to burn dietary fats, said Belury, who hopes to investigate this mechanism in a follow-up study.

Belury said that other work she is conducting in animals suggests that at least in the case of CLA, the fatty acid appears to allow the body to burn calories in a heat-producing way. Questions remain about the long-term safety of any kind of supplementation that lowers body fat, because some research has suggested that the fat that leaves fat tissue ends up in the liver or muscles – a condition that could lead to insulin resistance and diabetes if that fat can’t be used.

Neither CLA nor the linoleic acid in safflower oil is naturally produced in the human body, so both must be obtained from food or dietary supplements. Linoleic acid is an omega-6 fatty acid that is important in growth and maintenance of tissues and lipid metabolism. The American Heart Association recently issued recommendations suggesting that omega-6 fatty acids are among the polyunsaturated fats that should be consumed for heart health.

CLA is found naturally in trace amounts primarily in beef, lamb and milk, but obtaining levels comparable to those used in Belury’s study likely requires concentrated doses similar to those found in dietary supplements.

“Essentially what we’re trying to understand with nutrition is how dietary approaches can complement Westernized medicine,” Belury said. “In an ideal world, we’d love it if women like those in our study could use diet, activity and other aspects of a healthy lifestyle to manage their health. But most will probably be on oral medications for the rest of their lives for managing their diabetes and metabolism, which is fine as long as the medications work. We think there’s a chance that nutrition can complement medication and help drugs work even better.”

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Wow, people really spend a lot of time to research on things like this and I think it is but right and respectful to put into good use the findings. So now, although I am not diabetic, I will try to use good oils (safflower being one of them) in my daily diet. Diba, little changes like that will (hopefully) add to my increased health and wealth. :)

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Free Online Weight Loss Plans Make Losing Weight Convenient and Affordable

2009-07-11T08:58:00.000+08:00

When it comes to dieting and weight loss, there really aren't any excuses. Can't afford fresh fruits and vegetables? Buy frozen or reduced-sodium canned. Can't afford a trainer? Then grab a bike, pair of tennis shoes or the basketball court and get in an old fashioned workout. Don't have the time? Then consider using some of the many hours a day we spend sitting behind our computer screens to accomplish the goal.

You'll find many Web-based weight loss programs and resources that provide all the information you need. Being able to log-in from your computer or mobile device means that you can't use the schedule conflict excuse anymore. If you've got 'net, then you can work on weight loss.

While we're all feeling the economic pinch, signing-up for a paid online membership might not fit into the budget. That's why it's important to seek out the free plans that offer all the benefits of the paid programs. That's right, not only can you manage your weight loss conveniently online, but in some cases, you don't even have to pay for it.

Often times, these free online weight loss programs provide expert advice, fitness and food journals, guidance for how to eat and how to workout, community support from people just like you, and a variety of other tools that will help you lose.

Many of these online weight loss programs are geared toward women, but that doesn't mean that there isn't room for men to diet as well. They're also ideal for people on the go, who don't have the time to attend meetings or a gym, and those who may prefer more privacy when managing their weight.

You'll also find that accountability is a key attribute of these online weight loss programs. These programs make it easy to track and monitor how much you're eating (calories in) and how much you're working out (calories out). This makes it simple to see your progress to goal, areas that need improvement, and even offer motivation as you see where you are excelling. This also means all the responsibility rests on your shoulders. You have to make the effort to input the information and follow the guidance provided.

Here are seven online weight loss programs that are worth further investigation to find the one that's right for you.

iVillage Total Health
An original online diet program, provides personalized meal and exercise plans from credentialed fitness and nutrition professionals.

FitDay
Primarily used for journaling, an effective method of weight loss. Available online or as a desktop application.

SparkPeople
Offers group support and a four-phase diet plan to help you lose weight and keep it off.

Diet Bug
Receive support similar to a paid diet site, like online community, weight loss tools and customized meal plans. They cater exclusively to women.

Calorie Count
This program is from About.com, granting access to weight tools, community support and a variety of weight loss plans.

5 Minute Office Workout
Featuring Biggest Loser's Bob Harper, learn how to get fit at your desk and make more of your day at the office.

Eat Better America
Created by General Mills and the Bell Institute of Health and Nutrition, this site wants to help overweight Americans identify healthier food choices.

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Eating to Fuel Exercise

2009-07-10T13:21:00.001+08:00

Written by Tara Parker-Pope

No matter what kind of exercise you do – whether it’s a run, gym workout or bike ride – you need food and water to fuel the effort and help you recover.

But what’s the best time to eat before and after exercise? Should we sip water or gulp it during a workout? For answers, I spoke with Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and a certified specialist in sports dietetics. She’s also the author of a new book, “Sports Nutrition for Coaches” (Human Kinetics Publishers, July 2009). Here’s our conversation.

Q: How important is the timing and type of food and fluid when it comes to exercise?

A: I take the approach of thinking of food as part of your equipment. People are not going to run well with one running shoe or ride with a flat tire on their bike. Your food is just like your running shoes or your skis. It really is the inner equipment. If you think of it this way, you usually have a better outcome when you’re physically active.

Q: What’s the most common mistake you see new exercisers make when it comes to food?

A: There are two common mistakes. Often somebody is not having anything before exercise, and then the problem is you’re not putting fuel into your body. You’ll be more tired and weaker, and you’re not going to be as fast.

The second issue is someone eats too much. They don’t want to have a problem, so they load up with food, and then their stomach is too full. It’s really a fine line for getting it right.

Q: At what point before exercise should we be eating?

A: I like it to be an hour before exercise. We’re just talking about a fist-sized amount of food. That gives the body enough food to be available as an energy source but not so much that you’ll have an upset stomach. So if you’re going to exercise at 3 p.m., you need to start thinking about it at 2 p.m.

Q: What about water? How much should we be drinking?

A: About an hour before the workout you should have about 20 ounces of liquid. It takes about 60 minutes for that much liquid to leave the stomach and make its way into the muscle. If you have liquid ahead of time, you’ll be better hydrated when you start to be physically active.

Q: Can you explain more about what you mean by a “fist-size” of food?

A: That’s just a good visual for the amount. It could be something along the lines of a granola bar. I’m not a fan of the low carb bars. You need carbs as an energy source. We can’t really just do a protein bar. You want something in the 150 to 200 calorie range. That’s not enormous. Maybe a peanut butter and jelly wrap cut into little pieces, a fist-sized amount of trail mix. The goal is to put some carbohydrate in the body before exercise as well as a little bit of protein.

Q: What if I’m planning a long run or bike ride that’s going to keep me out for a few hours? Should I eat more?

A: If we put too much food in the stomach in advance of exercise, it takes too long to empty and that defeats the purpose. We want something that will empty fairly quickly. If you’re exercising in excess of one hour, then you need to fuel during the exercise. For workouts lasting more than an hour, aim for about 30 to 60 grams of carbs per hour. We’re not going to be camels here. Some people use gels, honey or even sugar cubes or a sports drink.

Q: Does the timing of your food after you’re finished exercising make any difference?

A: Post exercise, my rule of thumb, I like for people to eat something within 15 minutes. The reason for that is that the enzymes that help the body re-synthesize muscle glycogen are really most active in that first 15 minutes. The longer we wait to eat something, the longer it takes to recover.

If people are really embarking on an exercise program and want to prevent that delayed-onset muscle soreness, refueling is part of it. Again, it’s a small amount – a fist-sized quantity. Low-fat chocolate milk works very well. The goal is not a post-exercise meal. It’s really a post-exercise appetizer to help the body recover as quickly as it can. You can do trail mix, or make a peanut butter sandwich. Eat half before and half after.

Q: Why is it that peanut butter sandwiches come up so often as good fuel for exercise?

A: It’s about having carbohydrate with some protein. It’s inexpensive and nonperishable. That’s a big deal for people, depending on the time of day and year. They’re exercising and they don’t want something that will spoil. Peanut butter is an easy thing to keep around.

Q: What do we need to know about replenishing fluids as we exercise?

A: Everybody has a different sweat rate, so there isn’t one amount of liquid that someone is going to need while they exercise. Most people consume about 8 ounces per hour – that’s insufficient across the board. Your needs can range from 14 ounces to 40 ounces per hour depending on your sweat rate. Those people who are copious sweaters need to make an effort to get more fluid in while they exercise. I’m a runner, and I can’t depend on water fountains, so either someone is carrying water or you bring money. Store keepers always love that when you give them sweaty bills!

But nobody can be a camel. If you aren’t taking fluid in you have a risk of heat injury and joint injury, and strength, speed and stamina diminish. This is an important part of any training. Put fluid back into the body during exercise.

Q: Should we keep sipping fluids while we’re exercising?

A: How we drink can make a difference in how optimally we hydrate our body. A lot of people sip liquids, but gulping is better. Gulps of fluid leave the stomach more rapidly. It’s important to do this. It seems counterintuitive, it seems like gulping would cause a cramp. People are more likely to have stomach cramps sipping because fluid stays in their gut too long.
When you take more fluid in, gulps as opposed to sips, you have a greater volume of fluid in the stomach. That stimulates the activity of the stretch receptors in the stomach, which then increase intra-gastric pressure and promote faster emptying. This is why gulping is preferred.

Q: Do you have any recommendations about the frequency of meals for people who exercise regularly?

A: If you have breakfast, lunch and dinner and a pre- and post-exercise snack, that’s at least five times a day of eating. When people are physically active, anything under three meals a day is not going to be enough.

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Wow! These are really helpful information and I am sure this will help me in making sure I do all things I can to lose weight as affectively as possible!

Eating to Fuel Exercise

Money and Weight Loss

2009-07-09T13:13:00.000+08:00

For a Frugal Dieter, Weight Loss on a Sliding Scale
Wendy Carlson for The New York Times

"What matters most is your level of motivation and your willingness to change," says Kelly D. Brownell, a psychologist and director of the Rudd Center for Food Policy and Obesity at Yale.

IF you’re one of the millions of people who are dieting right this minute, or even thinking about it, here’s some good news: you don’t have to throw a lot of money at the problem to see results. In fact, you may not have to spend much at all.

Every year consumers spend billions of dollars on supplements, diet foods, books and meal replacements. But the truth is that success depends not so much on what diet plan you choose or what program you join.

“What matters most is your level of motivation and your willingness to change,” says Kelly D. Brownell, a psychologist and director of the Rudd Center for Food Policy and Obesity at Yale.

A study published in the Feb. 26 issue of The New England Journal of Medicine, for instance, compared four popular diets and found they all produced similar results. After two years, the dieters in each group lost an average of nine pounds. Notably, the dieters who attended more counseling sessions lost a little bit more, which may support the notion that behavior is more important than diet alone.

Motivation, though, is not always easy to come by — especially when it involves changing habits. Some people may need a little help to kick-start a weight-loss regimen, whether that means following a popular diet or enrolling in an organized program. Your goal, though, should not be short term.

“Keeping weight off permanently is a lifelong process,” says James O. Hill, a psychologist and a founder of the National Weight Control Registry (www.nwcr.ws), a database of 6,000 people who have lost weight and kept it off.

How ready are you? The more committed you are, the less you will need to spend. Try the no-money down, do-it-yourself approach first. If that doesn’t work, or you know you need more structure, move on down the list below.

$0.00 D.I.Y. If you’re highly motivated but low on cash, this approach is for you. You will need to reduce the calories you consume, increase the amount you exercise and learn new eating habits.

Your primary care physician can give you basic guidelines for a healthy, low-calorie diet. You can also look at the dietary advice on the Weight-Control Information Network, a site developed by the National Institutes of Health (win.niddk.nih.gov), Mr. Brownell suggests.

Your new diet should include as much fresh food as possible, especially items high in fiber and low in fat. If you already eat well, you can just reduce your portion sizes. Weigh yourself regularly to keep track of your progress and try to get 30 to 40 minutes of exercise a day.

Hard? Yes. Possible? Of course. About half of the members of the National Weight Control Registry lost weight on their own, says Mr. Hill, who is also the director of the Center for Human Nutrition at the University of Colorado, Denver.

$ BUY A GUIDE BOOK For just $20 or so, a book can give you some inspiration and wise advice. If you want a plan to follow, try “The South Beach Diet” (St. Martin’s Griffin, 2005) or “The Best Life Diet” (Simon & Schuster, 2006). Both provide realistic, healthy programs.

Another good book is “The Volumetrics Weight-Control Plan” (HarperTorch, 2002), which explains how to build a diet around foods that make you feel full.

Chronic dieters should read the new book by a former chief of the Food and Drug Administration, Dr. David Kessler, called “The End of Overeating: Taking Control of the Insatiable American Appetite“ (Rodale, 2009). In it, Dr. Kessler explains why and how we get hooked on unhealthy food.

“When I was a kid, we ate three meals a day,” he said in an interview. “Now fat, sugar and salt are on every corner 24/7. It’s become socially acceptable to eat bad food all day long.” In his book Dr. Kessler explains how our brains become wired to crave unhealthy food and provides tips to help control your impulses.

Mr. Hill’s book, “The Step Diet” (Workman, 2004), is ideal if you’re determined to keep weight off.

$$ JOIN A GROUP Formal organizations like Weight Watchers and Jenny Craig can provide support, education and a healthy dose of peer pressure.

Weight Watchers is a good place to start, because it’s relatively inexpensive. You’ll pay an initial fee of $15 to $20, and then $13 to $15 for each weekly meeting. In exchange, Weight Watchers will teach you how to use its points system and provide you with that all-important weekly weigh-in.

Jenny Craig is more expensive, but may suit those who need one-on-one guidance. A yearly membership costs $399, and an additional $83 a week, on average, for Jenny’s Cuisine meals. “There’s not much evidence, though,” Mr. Brownell says, “that programs that provide meal replacements are more effective than those that don’t.”

$$$ TRY A HOSPITAL PROGRAM If you need to lose a substantial amount of weight and have a condition like diabetes, you might want to invest in a hospital-sponsored weight-loss program.

“You’ll get individualized help from people who are quite knowledgeable,” Mr. Brownell said.

At Johns Hopkins Weight Management Center in Baltimore, for instance, you pay $250 for an initial four-hour assessment with a medical doctor, a registered dietitian, a psychologist and a trainer. Follow-up visits are $125 a week, but that includes food.

Most people stay with the program for several months or longer. It’s costly, but a medically monitored program may be more effective for those who are obese and who have related health conditions, says the program’s director, Dr. Lawrence J. Cheskin.

PRICELESS: KEEP IT OFF If you become one of the lucky losers, you’ll need to fight hard to protect your losses. One way is to exercise — a lot.

“Diet is a key for losing weight,” Mr. Hill said. “But physical activity is the key for keeping it off.”

To maintain their weight, members of the National Weight Control Registry ideally exercise 30 to 60 minutes a day. Another key is to enlist the support of family and friends. If your buddies are mocking you for eating a salad while they’re inhaling beer and pizza, Mr. Hill said, it’s going to be tough to succeed.

A version of this article appeared in print on July 4, 2009, on page B6 of the New York edition.

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I love this article! I swear, this will help people like me make losing weight possible! It doesn't have to cost an arm and a leg to start losing the weight and keeping it off!

Money and Weight Loss

Weight Loss Basics

2009-07-08T14:49:00.000+08:00

Weight loss in the context of medicine or health or physical fitness, is a reduction of the total body weight, due to a mean loss of fluid, body fat or adipose tissues and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue. There are many ways to lose weight, but it is not always easy to keep the weight off. The key to successful weight loss is making changes in your eating and physical activity habits that you can keep up for the rest of your life.

Can I benefit from weight loss?

Some weight-related health problems includes :

heart disease

diabetes

high cholesterol

high blood pressure

stroke

some forms of cancer

Health experts agree that you may gain health benefits from even a small weight loss if you are obese based on your body mass index (BMI), you are overweight based on your BMI and have weight-related health problems or a family history of such problems, or you have a waist that measures more than 40 inches if you are a man or more than 35 inches if you are a woman.

A weight loss of 5 to 15 percent of body weight may improve your health and quality of life, and prevent these health problems. For a person who weighs 200 pounds, that means losing 10 to 30 pounds.

Types of weight loss :

Control your intake

Calories needed to maintain your weight :

about 1,600 calories a day for inactive women
about 2,200 calories a day for inactive men and active women
about 2,800 calories a day for active men.

Your body weight is controlled by the number of calories you eat and the number of calories you use each day. To lose weight you need to take in fewer calories than you use. You can do this by creating and following a plan for healthy eating.

Exercise

It is virtually impossible to lose weight and keep it off without exercising regularly. Start out by taking a brisk walks or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

Non-clinical program

A non-clinical program may follow a program on your own by using a counselor, book, website, or weight-loss product. You can also join others in a support group, work site program, or community-based program. Non-clinical weight-loss programs usually requires you to use the program’s foods or supplements.

Clinical program

A clinical program provides services in a health care setting, such as a hospital or clinic. One or more licensed health professionals, such as medical doctors, nurses, registered dietitians, and/or psychologists, provide care. Clinical programs may offer services such as nutrition education, physical activity, and behavior change therapy. Some programs offer prescription weight-loss drugs and pills or gastrointestinal surgery.

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These are very good information that will definitely strenghten your commitment to losing those extra weight. Remember, health is wealth! Lose the weight and avoid heart disease, diabetes, high cholesterol, high blood pressure, and more!

Link to the article

A Slimmer You May Be a Whiff Away

2009-07-07T15:43:00.000+08:00

Article written by ABBY ELLIN
Published: June 17, 2009

LIKE almost every dieter in America, Wendy Bassett has used all sorts of weight-loss products. Nothing worked, she said, until she tried Sensa: granules she scatters on almost everything she eats, and which are supposed to make dieters less hungry by enhancing the smell and taste of food.

“Every time I touch a piece of food, I pour it on,” said Ms. Bassett, 34, an accountant in Tyler, Tex. She has been using Sensa since February. So far, she said, she has lost 30 pounds.

The maker of Sensa claims that its effectiveness is largely related to smell: the heightened scent and flavor of food that has been sprinkled with Sensa stimulate the olfactory bulb — the organ that transmits smell from the nose to the brain — to signal the “satiety center” of the hypothalamus. Hormones that suppress appetite are then released.

But can the manipulation of smell really lead to weight loss? A handful of niche products would have you believe just that.

In addition to Sensa, which has been available since last summer, there is SlimScents, aromatherapy diet pens filled with fruity or minty odors; a jar of peppermint-scented beads called Happy Scent; and the vanilla-doused Aroma Patch, which you wear on your hand, wrist or chest.

Last month, Compellis Pharmaceuticals of Cambridge, Mass., began human trials on a nasal spray designed to do the opposite of what Sensa does: to curb the appetite by blocking rather than enhancing smell.

“Eighty percent of what you perceive as taste is actually smell,” said Christopher Adams, a molecular biologist and the company’s founder. “The hypothesis is that if we can alter your sense of smell we can make food less palatable, because the hedonic effect — that is, the pleasurable effect you get from eating chocolate — won’t be there.”

Using smell to manipulate appetite may be an appealing premise, but only a few studies have been conducted, and some experts have doubts.

“There’s been a theory around for a number of years that if you saturate your sensory system that you’ll not be as hungry,” said Dr. Richard L. Doty, the director of the Smell and Taste Center at the University of Pennsylvania Medical Center in Philadelphia. “There needs to be more research done.”

Mark I. Friedman, associate director of Monell Chemical Senses Center in Philadelphia, said that while the sight, taste or smell of food may result in the release of insulin and an increase in metabolism, “those kinds of effects are short-lived. If you constantly smelled something you would adapt to the odor, and you wouldn’t smell it anymore.”

But Sensa’s maker, Dr. Alan Hirsch, is confident that his product — which contains malodextrin, tricalcium phosphate, silica and natural and artificial flavors — works.

“A large part of the reason that you feel full is your brain interpreting that you’ve smelled it and tasted it,” said Dr. Hirsch, a neurologist, psychiatrist and the founder of the Smell and Taste Treatment and Research Foundation in Chicago.

Dr. Hirsch has conducted several studies on smell, taste and appetite. In the early 1990s, he gave 3,193 patients inhalers containing aromatic ingredients, which they inhaled whenever they were hungry. They were instructed to keep their normal diet and exercise routines, and each month for a period of six months they were given new inhalers. The participants lost an average of 5 pounds a month, he said.

Around that same time, Dr. Hirsch licensed this research to the company that created SlimScents. (Shortly thereafter, he revoked the license, because of business disagreements, he said, although the company has continued to market the product.) Later, Dr. Hirsch went a step further by focusing on both smell and taste. In 2005, he gave 1,436 patients granules called Tastant crystals. His theory was that these granules, later marketed as Sensa, would trick the brain into thinking it was full. According to the study, the average weight loss was 30.5 pounds over six months, with a 5-point drop in Body Mass Index.

Kimberly Tobman, a spokeswoman for Sensa, said that “hundreds of thousands” of customers have used it. It is available at TrySensa.com and on television shopping networks, and costs $59 for a one-month supply, $145 for three months and $235 for six months. There are also several blogs devoted to the product.

But there are detractors. As a woman named Mikaela wrote on www.real -customer-comments.com, a site devoted to weight loss, on April 3: “It didn’t make me feel full and decided against continuing it.”

But other researchers have found a link between scent and weight loss.

About a year and a half ago, Bryan Raudenbush, an associate professor of psychology at Wheeling Jesuit University in Wheeling, W. Va., asked 40 people to sniff peppermint every two hours for five days. For another five days he gave them a placebo. During the week they sniffed peppermint, they consumed 1,800 fewer calories.

LAST year, after hearing about Dr. Raudenbush’s and Dr. Hirsch’s work, Donna Schilder, a business and life coach in Long Beach, Calif., brought Peppermint Happy Scent to market. “Whenever clients feel an urge to eat something, they take it out, shake it and smell it,” said Ms. Schilder, who charges $5.50 for each jar of silicon beads, which have been dipped in scented oil. She stressed that she did not make any promises about her product.

Mark Cohen, the founder of SlimScents, an aromatherapy inhalant, guarantees that his product works; he is prepared to offer it free for six months (minus shipping and handling) or until a person loses 2.5 percent of his or her body weight.

“We’ve never found a person who used the product correctly and didn’t lose weight,” he said.

Still, Dr. Friedman and others point out the lack of research supporting the link between smell and weight loss.

“There’s no scientific evidence that smelling or tasting flavors is going to suppress your intake over a nutritionally significant interval,” he said.

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Wow! I wish there are products like that here in the Philippines so I could try it! I sure would like to be the ones to give a testimonial that sniffing lead to weight loss and success!

Scents to a Slimmer You

Weight Loss Success: Tips On Choosing the Best Weight Loss Program For You

2009-07-07T15:41:00.000+08:00

written by Petika Tave

Ever wonder why a diet program works for one person but not another?

Feel like nothing ever works for you? Well, you are not alone, and perhaps its not you or the program, it could be a variety of things that are posing barriers to your weight loss.

Weight loss is a commitment. You are committing yourself to a new way of life that involves healthier food choices, dedication to exercise, and doing things that are beneficial to your body. Any diet that you choose should embody those three principles, which is why most diets don’t work. When you think of diets you think of deprivation- denial of the foods you love, hunger, grueling workouts, and salads galore. But ask yourself, is that a lifestyle you can handle for the rest of your life? If the answer is no, then diets are not for you.

The best weight loss program is one that you can see yourself living by for the rest of your life. It is one that teaches you how to choose good foods, cook things you enjoy without added fat, doesn’t forbid you from eating a certain food group, and that allows you to enjoy indulgences because you have learned to control previously uncontrollable impulses. The best weight loss program is one that allows you to learn healthy habits, while not neglecting anything from your body.

Needless to say, any program that eliminates carbs, fruits and/or vegetables, pushes unlimited proteins, requires you to eat a series of frozen foods or milkshakes all day, and that promotes the ingestion of tons of pills and supplements, should be carefully considered prior to implementation (see "Facts about Fad Diets".) While some people have found success with programs like that, how many of them actually keep it off?

Choosing the right program for you involves careful consideration of your lifestyle, willingness to learn, your overall commitment, and readiness for a true lifestyle change. Its not about how fast you can lose weight or how much you ultimately want to shed, its about picking the best program that will bring long term fitness results while empowering you with the knowledge to make sound eating decisions, for life. There is no magic cure for weight loss. It is a direct result of hard work, dedication, determination, and perseverance. Whatever program you choose, make sure its one that is right for you.

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I believe that losing weight is really a commitment. It is something that will definitely require one's time and energy. if we want to succeed in our weight loss program, it doesn't matter what plan we select so long as you stick to it.

Best Weight Loss Program for You

Weight Loss Secret Revealed: Get 9x Better Results

2009-07-06T16:33:00.001+08:00

Weight Loss Secret Revealed: Get 9x Better Results
Stephen Cabral

This is one of those days when you just want to yell “what have you been waiting for!”

Well, maybe not, but at least people are starting to listen now that the New York Times featured an article on how exercisers who completed just 6 MINUTES per week of intervals got the same results (if not better) than those who worked out for 5 HOURS!

I also personally just reviewed additional research yesterday proving how interval training burned 9x MORE BODY FAT than longer, slow paced cardio!

This last study took place in a 20 week Japanese study and the amazing part was the interval workout group started 5 weeks INTO the 20 week study…

That means the interval group BURNED 9x MORE FAT in 5 LESS WEEKS – Imagine if they had the same 20 weeks to compare results with the slower-paced exercise group!

Here’s why I’m so passionate about this type of training:

For years now I’ve been doing something different to help people lose weight both online and off. I’ve been preaching the benefits of shorter, more intense exercise workouts, versus longer slower paced ones (in spite of often being criticized by people who won’t open their ears and minds to new ways of thinking…).

And I’ve been doing that for good reason…

About 5 years ago I stumbled onto some research that changed the way I looked at burning body fat.

The study that made me change my old habits clearly demonstrated that just 4 minutes of interval-based exercise increased metabolic rate (in actual humans, not rats) for up to 31 hours…

At first I didn’t believe it… 4 minutes?

Since then I’ve gone on to conduct my own research and the results have been nothing short of amazing. I only wish the rest of the world knew what I know now so that they would no longer have to struggle with their weight or think that it’s going to take hours a day of grueling workouts to lose weight.

It doesn’t have to be that way. There IS an easier way…

Right now, I’m going to give you an example of how you can set up your own interval training program and start getting the fat burning and weight loss results you deserve.

Here’s how to set up your own high-intensity fat burning interval:

1. Complete 5 minutes of a dynamic warm-up to loosen up your body properly

2. Start your high-intensity workout (10 minutes for max results)

- Complete 20 – 60 seconds of 95% max intensity work (pick any exercise where you can go all out)
- Rest for double the amount of time you just worked (or until your heart rate comes down to 110 – 130 beats per minute)
- Repeat this 20 – 60 seconds of work followed by double that in rest for 5 - 10 rounds

3. Cool down with some light exercises, foam rolling, or static stretching

That’s just a basic example, but if you use it, IT WILL WORK!

I’ll definitely be publishing more of my videos to give you some live demonstrations because if you’re not already training this way to lose weight and stay in shape then you’re really missing out…

If you want to get started on this type of training today and use the exact nutrition, interval training, and healthy lifestyle system that I’ve been using with my clients to get such amazing, “head-turning” results you can download the whole package right now.

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Wow! This is definitely something! I will so try it so I can lose the weight!

9x Better Results!

Ultimate Weight Loss Solutions: Weight Loss Super Foods

2009-07-04T15:45:00.000+08:00

An Article on Weight Loss Super Foods
by Kimberly Wesley

EGGS: Eggs, which are full of protein, will help you feel fuller longer — a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories.

BEANS: You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

SALAD: Control calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward — even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out.

PEARS: They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

HOT RED PEPPER: Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.

SOUP: A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

LEAN BEEF: It's what's for dinner — or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.

GRAPEFRUIT: A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

CINNAMON: Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S. Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

VINEGAR: It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

TOFU: It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women — and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.

NUTS: Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

HIGH-FIBER CEREAL: Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).

SPINACH: It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce

YOGURT: Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt

TOMATOES: There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava.

CARROTS: Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

BLUEBERRIES: Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried.

GOJI BERRIES: This little, bright red berry from China is one of the most potent sources of beta-carotene and vitamin C. These are both fantastic antioxidants. Goji berries also contain 18 amino acids and over 21 minerals which give them a serious power-punch to anyone’s system. Goji berries help stimulate your body’s natural human growth hormone which is critical in anti-aging and longevity. You can only get them dried in the US, so don't expect to find them in any produce section. Some health food stores will carry them, but your best bet is online. Goji berries are a fantastic snack--eat them just like you would raisins--to add to your superfood arsenal and are a great addition to any herbal tea.

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This list truly supports all weight loss enthusiasts in ensuring that their weight loss program will prove to be the ultimate weight loss solution that will get them almost instant and rapid weight loss. Healthy eating should definitely be part of one's effective weight loss plans and to ensure safe diets!

Super Foods