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Friday, June 30, 2006

Nutrition, Physical Activity & Obesity

Poor nutrition and physical inactivity are associated with an increased risk of a number of chronic health conditions including cardiovascular disease, diabetes, some cancers, high blood pressure, as well as overweight and obesity. Fifty-nine million U.S. adults are obese. Over the past 10 years, obesity has increased 60 percent among U.S. adults. Sixteen percent of U.S. children and adolescents age 6-19 are overweight. Since 1980, being overweight has doubled for children and tripled for adolescents.

Annual direct medical expenses attributable to obesity in the United States were estimated at $75 billion for 2003. Taxpayers fund about half of these obesity-attributable expenditures through Medicare and Medicaid. Obesity causes many thousands of deaths in adults and, in the United States, is related to about:

  • Two-thirds of Type 2 diabetes
  • Two-thirds of heart disease
  • 15% of cancer in men and 20% of cancer in women.

Obesity also causes disabilities, pain and suffering, and negatively affects mobility and other quality-of-life measures.

Promoting regular physical activity and healthy eating and creating an environment that supports these behaviors can reduce this epidemic of obesity and make losing weight that much easier. To respond to the complex combination of social, cultural, environmental and behavioral factors that contributes to the growing number of obese Americans, efforts are underway to raise awareness and encourage healthy eating and a more active lifestyle. Policymakers are striving to promote opportunities for physical activity and nutritious food choices in schools, workplaces, and communities.

Regular physical activity reduces risk for heart attack, colon cancer, diabetes, and high blood pressure, and may reduce risk for stroke. It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Physical activity need not be strenuous to be beneficial; people of all ages benefit from moderate physical activity, such as 30 minutes of brisk walking five or more times a week. Despite the proven benefits of physical activity, more than 50% of American adults do not get enough physical activity to provide health benefits and 26% are not active at all in their leisure time.

Research also shows that healthy eating lowers people’s risk for many chronic diseases, including heart disease, stroke, some types of cancer, diabetes, and osteoporosis. Yet a large gap remains between nutrition recommendations and what Americans actually eat. Only about one-fourth of U.S. adults eat five or more servings of fruits and vegetables each day for healthy living and weight loss.

Tuesday, June 27, 2006

Weight Loss & Diet Soda (Part 2)

Diet Soda No Smoking Gun

Fowler is quick to note that a study of this kind does not prove that diet soda causes obesity. More likely, she says, it shows that something linked to diet soda drinking is also linked to obesity not weight loss.

"One possible part of the explanation is that people who see they are beginning to gain weight may be more likely to switch from regular to diet soda," Fowler suggests. "But despite their switching, their weight may continue to grow for other reasons. So diet soft-drink use is a marker for overweight and obesity."

Why? Nutrition expert Leslie Bonci, MPH, RD, puts it in a nutshell.

"You have to look at what's on your plate, not just what's in your glass," Bonci tells WebMD.

People often mistake diet drinks for diets, says Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and nutrition consultant to college and professional sports teams and to the Pittsburgh Ballet.

"A lot of people say, 'I am drinking a diet soft drink because that is better for me. But soft drinks by themselves are not the root of America's obesity problem," she says. "You can't go into a fast-food restaurant and say, 'Oh, it's OK because I had diet soda.' If you don't do anything else but switch to a diet soft drink, you are not going to lose weight."

The Mad Hatter Theory

"Take some more tea," the March Hare said to Alice, very earnestly. "I've had nothing yet," Alice replied in an offended tone, "so I can't take more." "You mean you can't take less," said the Hatter: "It's very easy to take more than nothing."

Lewis Carroll, Alice's Adventures in Wonderland

There is actually a way that diet drinks could contribute to weight gain, Fowler suggests.

She remembers being struck by the scene in Alice's Adventures in Wonderland in which Alice is offended because she is offered tea but is given none — even though she hadn't asked for tea in the first place. So she helps herself to tea and bread and butter.

That may be just what happens when we offer our bodies the sweet taste of diet drinks, but give them no calories. Fowler points to a recent study in which feeding artificial sweeteners to rat pups made them crave more calories than animals fed real sugar.

"If you offer your body something that tastes like a lot of calories, but it isn't there, your body is alerted to the possibility that there is something there and it will search for the calories promised but not delivered," Fowler says.

Perhaps, Bonci says, our bodies are smarter than we think.

"People think they can just fool the body. But maybe the body isn't fooled," she says. "If you are not giving your body those calories you promised it, maybe your body will retaliate by wanting more calories. Some soft drink studies do suggest that diet drinks stimulate appetite."
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Weight Loss & Diet Soda (Part 1)

People who drink diet soft drinks don't lose weight. In fact, they gain weight, a new study shows.

The findings come from eight years of data collected by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio. Fowler reported the data at this week's annual meeting of the American Diabetes Association in San Diego.

"What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher."

In fact, when the researchers took a closer look at their data, they found that nearly all the obesity risk from soft drinks came from diet sodas.

"There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day," Fowler says.

More Diet Drinks, More Weight Gain

Fowler's team looked at seven to eight years of data on 1,550 Mexican-American and non-Hispanic white Americans aged 25 to 64. Of the 622 study participants who were of normal weight at the beginning of the study, about a third became overweight or obese.

For regular soft-drink drinkers, the risk of becoming overweight or obese was:

  • 26 percent for up to 1/2 can each day
  • 30.4 percent for 1/2 to one can each day
  • 32.8 percent for 1 to 2 cans each day
  • 47.2 percent for more than 2 cans each day.

For diet soft-drink drinkers, the risk of becoming overweight or obese was:

  • 36.5 percent for up to 1/2 can each day
  • 37.5 percent for 1/2 to one can each day
  • 54.5 percent for 1 to 2 cans each day
  • 57.1 percent for more than 2 cans each day.For each can of diet soft drink consumed each day, a person's risk of obesity went up 41 percent.

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Sunday, June 25, 2006

Weight Loss Hunger Craving Tips

Eliminating Cravings for Weight Loss!

Strategy #1: ExerciseYet another reason to do a workout - activity increases endorphin levels and relieves stress. You'll feel inspired and good about yourself, and you'll naturally decrease your food cravings.

Strategy #2: Get a MassageA relaxing rubdown may help relieve anxiety, depression and sleep problems. It can also clear your mind of those food-filled fantasies.

Strategy #3: Read a Book, Newspaper or MagazineLose yourself in a novel or catch up on the news of the day. Even a mindless flip through a magazine will keep your mind - and your hands - on things other than food.

Strategy #4: Listen to Relaxing MusicStudies have shown that soothing tunes can decrease the production of a substance called cortisol, which can lead to carbohydrate cravings. Music can also increase relaxation, relieve stress and provide more clarity and energy.

Strategy #5: Take a Bath with AromatherapyOils of citronella, eucalyptus, sage, lavender and chamomile added to a bath can relax you. Think of this as a special indulgence that won't leave you feeling guilty.

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Weight Loss Programs and Products #2

Commercial Weight Loss Programs

Commercial weight loss programs such as Weight Watchers, Jenny Craig, Nutri-System and Diet Center usually offer a 1,000 to 1,500 calorie diet and individual or group counseling. Few participants succeed in keeping weight off long-term.

The Federal Trade Commission (FTC) brought action against some companies and is challenging their weight loss and maintenance claims.

  • Before investing in a commercial diet program, ask the company the following questions.
  • How much, on average, do clients regain long-term?
  • What is their maintenance and follow-up program?
  • What rate of weight loss does the program aim for?
  • Does the program emphasize balanced food choices and exercise?
  • Are you required to buy specially formulated foods or supplements?
  • What are the costs for membership, weekly fees, brand food, supplements and counseling?
  • What are the credentials of those running the program?
  • What are the health risks?

Check your local telephone directory for the programs available in your community. Prices may vary by location.

Diet Center

Characteristics: Daily weigh-in and individual counseling.

Strengths: Encourages exercise. Strong support in psychological aspects of weight loss.

Weaknesses: Heavy reliance on supplements.

Comments:No contract required.

Jenny Craig Weight Loss Clinic

Characteristics: Weekly classes and individual counseling sessions. Both Jenny Craig preportioned foods and grocery store foods are used. Provides lifestyle management, motivation and nutritional information.

Strengths: Emphasizes behavior education and practical eating skills. Expected weight loss 1 to 2 lbs/week. Exercise encouraged.

Comments: Based on sound weight-loss principles, focuses on weight management, no wild claims or promises.

Overeaters Anonymous

Characteristics: Group meetings. Twelve-step program deals with physical, spiritual and emotional aspects of overeating. No "diets," weigh-ins or lectures on food and weight. Primary purpose is to stop compulsive eating.

Strengths: Encouraged to consult qualified professionals if interested in learning about nutrition or seeking professional advice. Provide good support structure.

Weaknesses: Binge eating problems do not apply to everyone.

Comments: No fees, voluntary contributions. Only membership requirement is a desire to stop compulsive eating.

TOPS (Take Off Pounds Sensibly)

Characteristics: Diet based on a standard diet of regular foods. Group meetings for education and support. Groups organized locally, variation possible.

Strengths: Nutritionally sound diet. Emphasizes slow, steady weight loss. Encourages camaraderie for support.

Comments: Dues assessed per year. Less commercial than Weight Watchers. Nonprofit and noncommercial.

Weight Watchers Winning Points Program

Characteristics: Group meetings for education and support. Individual counseling available. Emphasis on meal planning. Calories not counted daily. Lifestyle fit and convenience is paramount. Weight Watchers food available, not required. Winning Points plan gives points to food. Each person receives a daily point allotment based on current weight. Plan to stay within daily allotment.

Strengths: Nutritionally balanced. Emphasizes slow, steady weight loss. Teaches how to maintain ideal weight. Personal daily exercise plan. No good or bad foods.

Comments: Lifetime membership by maintaining weight within 2 lbs. of goal weight for six weeks.

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Weight Loss Programs and Products

Quick Facts...

  • Many diet products and programs offer a quick, short-term fix, but there is no "magic bullet" for weight loss.
  • When investigating weight loss products or programs, beware of high costs, pressure to buy special foods or pills, and fraudulent claims.

Diets

Approximately 50 million Americans go on a diet each year — yet only 5 percent keep the weight they lose off. Many trying to lose weight continually struggle to find an effective weight loss method. Unfortunately, there is no “magic-bullet”. The only proven way to lose weight and keep it off is by making permanent lifestyle changes. You must eat healthier, watch portion sizes and be active.

Even if you choose to use an over-the-counter weight loss product or participate in a weight loss program, the bottom line is that you still must eat fewer calories than you burn to lose weight. When selecting a weight loss product or program, gather as much information as possible. Beware of high costs, pressure to buy special foods or pills, and fraudulent claims.

Examples of Ineffective Diet Products
  • Diet patches. Removed from the market by FDA in the early 1990s because they were ineffective as a diet aid.
  • Magnet diet pills. Purportedly flush fat out of the body.
  • Certain bulk fillers (such as guar gum) may cause internal obstruction.
  • Electrical muscle stimulators. FDA may remove from market if promoted for weight loss.
  • Appetite suppressing eyeglasses. Claim colored lenses project image on retina and decrease appetite.
  • Magic weight-loss earrings. Supposedly control hunger by stimulating acupuncture points.

Weight Loss Products

Diet drink powdered formulas usually are mixed with a glass of milk and are substituted for one or more meals. Many users of these shakes report feeling constantly hungry and regain the lost weight when they give up the shakes. By relying on shakes, dieters follow artificial dieting methods and avoid learning how to work food into their lives.

Many prescription diet medicines have side effects and may not work for long-term weight loss. Over-the-counter pills containing the appetite suppressant PPA (phenylpropanolamine hydrochloride) can raise blood pressure. Over-the-counter pills containing ephedra may cause serious side effects, including dizziness, increased blood pressure or heart rate, chest pain, heart attack, stroke, seizure and even death.

Currently, the Food and Drug Administration (FDA) is taking action to limit and/or ban the use of PPA and ephedra in over-the-counter medications and dietary supplements.

Herbalife Nutritional Program

Characteristics: Replaces 2 meals a day with Herbalife "shakes" and tablets.
Strengths: One meal per day of regular food advocated. Shakes generally include nonfat dry milk.

Weaknesses: Heavy reliance on Herbalife powders and tablets. Suggested rate of weight loss is too high (2 1/2 to 7 1/2 pounds/week).

Comments: Weight loss is never "fun and easy" as claimed. Reliance on a specific product does not teach healthy, lifelong eating habits.

Mega-Thin/100 Formula

Characteristics: Drink Mega-Thin formula. Eat according to specified diet. Formula contains "antifat weapon."

Weaknesses: Diet de-emphasized. Behavior modification lacking. Emphasis on speed of weight loss.

Comments: Formula probably contains an appetite suppressant.

Ultra Slim Fast

Characteristics: Weight loss program recommends two shakes/day (powder and milk), a snack and a complete dinner of 500 to 650 calories.

Strengths: Plan encourages regular exercise.

Weaknesses: Promotes use of Ultra Slim Fast Frozen Entrees and snack bars. Does not teach good eating habits.

Comments: Difficult to maintain weight loss once shakes are discontinued.

NestlĂ©’s Sweet Success

Characteristics: Weight loss program recommends three shakes/ day (powder and skim milk), and a complete dinner of 500 to 650 calories.

Strengths: Low-fat, nutrient rich foods are encouraged for dinner.

Weaknesses: Does not promote healthy eating habits.

Comments: Difficult to maintain weight loss once shakes are discontinued.

Diet Pills Containing PPA

Characteristics: Take capsule once or twice a day. Follow diet plan that comes with capsules. Pills suppress appetite, but weight loss occurs from following diet plan. Most brands have a diet plan enclosed. Many of these are good diets.

Weaknesses: Pills produce side effects that have not been adequately studied.

Comments: Weight loss comes from following the diet, not from taking the pills.

Diet Pills Containing Ephedra (also called Ma Huang)

Characteristics: Claims to promote weight loss. Take tablets daily. Recommended number of tablets varies depending on the product manufacturer.

Weaknesses: Pills can produce potentially life-threatening side effects. Side effects have not been adequately studied.

Comments: Ephedra is a central nervous system stimulant that suppresses appetite. Often combined with caffeine, which can increase risk for adverse side effects. Not proven safe or effective for weight loss.

Glucomannan Supplements

Characteristics: Follow 1,000-calorie per day diet and take two capsules before each meal. Claim that capsules reduce appetite and decrease food absorption.

Weaknesses: Claim weight loss of 1/2 to 1 lb/day. Sensational, nutritionally inaccurate presentation.

Comments: Glucomannans are naturally occurring food thickeners. Not yet proven safe or effective. Weight loss probably comes from following the diet.

Chitosan Supplements

Characteristics: Pills contain a dietary fiber derived from the shells of shellfish. Claim that taking the pills will reduce fat absorption, lower cholesterol and promote weight loss. Typical recommendations are to take 2 - 6 grams of chitosan per day, divided into doses of 1 gram with each meal.

Weaknesses: May cause gas, bloating and diarrhea. At high intakes, may interfere with absorption of fat-soluble vitamins.

Comments: Studies have shown weight loss occurs only when chitosan supplements are combined with a low-fat, reduced calorie diet.

Chromium Supplements

Characteristics: Claims that pills will lower blood sugar, reduce body fat, control hunger, reduce cholesterol and triglyceride levels, and increase muscle mass. Supplements are usually available as chromium salts which helps increase the absorption of chromium.

Weaknesses: One form of chromium, called chromium picolinate, may cause adverse side effects, including anemia, memory loss and DNA damage.

Comments: Roughly 50 percent of scientific studies have shown chromium has a beneficial effect, while the remaining studies have shown no effect.

St. John's Wort Supplements

Characteristics: Claims that supplementing with St. John's wort will suppress appetite and promote weight loss.

Weaknesses: Side effects may include gastrointestinal discomfort, tiredness, insomnia and mild allergic reactions.

Comments: According to the Food and Drug Administration, St. John's wort has not been proven safe or effective for weight loss. Not recommended for children, or for pregnant or breast feeding women.

Green Tea Extract Supplements

Characteristics: Pills contain polyphenols, which are extracted from green tea and are thought to be strong antioxidants. May help lower cholesterol and triglycerides, and enhance weight loss.

Weaknesses: Extracts that also contain caffeine may lead to restlessness and/or insomnia.

Comments: More studies are still needed to determine if green tea extracts are beneficial for weight loss. Choose extracts that have a "standardized polyphenol content". People taking aspirin or blood thinning medications should consult their doctor before taking green tea extracts, because green tea extracts may interfere with blood clotting.

Spirulina Supplements (Algae Tablets)

Characteristics: 1) Take tablets as an appetite suppressant before meals, or 2) replace evening meals with 6-10 spirulina tablets, or 3) in a modified fast, take only spirulina and drink juice for several days.

Strengths: Spirulina does contain essential nutrients and can be an acceptable food when used as part of a varied diet.

Weaknesses: Taken in large amounts on top of an adequate diet, spirulina could lead to toxic levels of certain nutrients. Does not teach sound eating habits.

Comments: Tablets are expensive.

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Wednesday, June 21, 2006

Enjoy a variety of vegetables for healthy living

Eat Healthy for Weight Loss!

Eating healthy is important for everyone, and one of the most important keys to eating a better diet is eating more fruits and vegetables. Many people are unsure how to use vegetables more effectively as part of their diet, but it may be easier than you think to provide yourself and your family with healthy, nutritious meals at a great prices.

One way to create wonderful meals that are healthier than ever is to take a stroll through the produce section of your local grocery store. Most major grocery store chains have huge produce sections, containing a wonderful variety of fruits and vegetables from all corners of the world.

Trying a variety of different fruits and vegetables is a great way to keep your meals interesting and exciting in addition to nutritious. It is all too easy to become bored when trying to follow a healthy diet, and boredom can lead people to abandon their healthy habits. Avoiding diet burnout is important to the long term survival of even the most sensible eating plan.

So if you’ve never had vegetables like collard greens, asparagus or kale before, why not give them a try. Not only can trying new things allow you to make great new discoveries, but it can increase your level of fitness as well. Leafy green vegetables like spinach, broccoli and kale are rich sources of many important vitamins, minerals and micronutrients.

Another great way to increase the variety of vegetables you enjoy is to combine fresh, frozen and canned vegetables. While fresh vegetables are generally better and healthier, frozen and canned vegetables can be great alternatives for when the fresh varieties are out of season.
One of the best things about fresh fruits and vegetables is the great variety of flavors, colors and textures available. Eating a variety of different colored vegetables and fruits does much more than provide much needed variety.

It also provides a great variety of nutrients. For instance, yellow and orange fruits and vegetables tend to be very high in beta carotene, while green leafy vegetables are often great sources of calcium and other important nutrients. So why not spice up your plain old green salad with a splash of color in the form of yellow peppers or orange carrot slices?

Many people wrongly think that they can make up for a crappy diet by using vitamin and mineral supplements. This mistaken belief is apparently very widespread, since sales of these supplements continue to break records.

When considering vitamin and mineral supplements, however, it is important to remember that foods contain many different minerals, trace elements and micronutrients. That means that for every nutrient that has been discovered and synthesized, there may be ten, twenty or more of these micronutrients that have yet to be fully understood. That is why no vitamin supplement, no matter how complete, can truly replace a healthy, balanced diet.

In addition, vitamin and mineral supplements are quite a bit more expensive than a good selection of vegetables and fruits, and not nearly as tasty.

When changing your diet and eating for a healthier lifestyle, it is important to educate yourself about eating right, and go choose the right fruits and vegetables for your tastes. After all, the best diet is the one you can follow for the rest of your life.

One of the best ways to start eating a healthy diet is to choose the freshest fruits and vegetables. Not only do fresh fruits and vegetables taste better, but they are less expensive and more nutritious as well. Choosing a variety of in season fruits and vegetables every week is a great way to enjoy healthy and varied meals.

Of course your favorite fruits and vegetables will not always be in season, so it will sometimes be necessary to supplement those fresh fruits and vegetables with canned and frozen varieties. When choosing canned fruits, try to avoid those packed in syrup; choose canned fruits packed in fruit juice or water instead. They will be healthier and contain less sugar.

Adding fresh fruit, such as apple slices, mandarin oranges, nectarines and the like is a great way to make plain salads more interesting and more delicious. Combining fruits and vegetables is a great way to enhance your nutrition as well.

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Citrus Fruits and Healthy Eating

Citrus fruits have long been known to have many health benefits. In the days of the first ocean crossings, sailors often became sick with scurvy due to vitamin C deficiencies caused by a lack of citrus fruits. Even though vitamin C deficiency is no longer such a problem, many people do not eat enough citrus fruits.

That is a shame, since citrus fruits are among the most delicious, and most nutritious, fruits available. Whether you have a grapefruit at breakfast or an orange at lunch, adding more citrus to your diet can do wonders for your healthy eating program.

Of course citrus fruits are not limited to the standard oranges and grapefruits. Most major grocery stores have an endless variety of citrus fruits on their shelves, including pineapples, tomatoes, lemons kumquats, mandarin oranges, tangerines, and lemons.

Everyone knows that citrus fruits have large amounts of vitamin C to offer, but many citrus fruits have significant levels of other important nutrients, such as potassium, as well. Let’s take a closer look at what citrus fruits have to offer.

Healthy Fruits for Weight Loss!

Vitamin C
Vitamin C is the first thing that comes to mind when most people think of citrus fruits, and it is true that most citrus fruits are simply loaded with this important vitamin. Vitamin C is perhaps the most studied of all vitamins, and it has shown promise in shortening the duration of colds, helping wounds heal faster, and protecting the body from the damaging effects of free radicals.

Vitamin C is essential for healthy skin and gums, and since vitamin C is a water soluble vitamin, sufficient quantities must be consumed every day. Unlike fat soluble vitamins, vitamin C is not stored in the body. That is why eating at least a few servings a day of citrus fruits and other vitamin C rich foods is so important. Luckily, getting the recommended daily amount of vitamin C is not difficult, since a single orange contains 150% of the government’s recommended daily allowance of vitamin C.

Fiber
Fiber content is often overlooked as a benefit of citrus fruits. After all, most people picture cereals and grains when they think of fiber. Even so, citrus fruits are a good source of dietary fiber, including the all important soluble fiber. Fiber plays a vital role in digestion, and studies have indicated it may help to reduce levels of cholesterol in the blood and even reduce the risk of some kinds of cancer.

Folate (folic acid)
Folate, or folic acid as it is also known, plays a vital role in early pregnancy, so all women of child bearing age are encouraged to consume adequate amounts of this important nutrient. That is because one of the most critical times in a pregnancy takes place before the woman knows she is pregnant. In addition to its importance in preventing many neural tube birth defects, folic acid also aids in the production of mature red blood cells and helps to prevent anemia. Citrus fruits are an excellent source of folic acid.

Potassium
Oranges are particularly high in potassium, as are non citrus fruits like bananas. Potassium is vital to maintaining a proper fluid balance in the body, and for transmitting signals between nerve cells. Potassium levels can be affected by excess caffeine consumption and by dehydration, so it is important to consume adequate levels of potassium every day.

With all these things going for them, it is easy to see why citrus fruits are so important to the diet. No matter what your ultimate fitness goal, a diet rich in citrus fruits will help to get you off to the right start. And with the many varieties of citrus fruits to choose from, it is easy to spice things up and bring variety to your healthy eating plan.

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Tuesday, June 20, 2006

Trans Fat 101 - what and where?

Eliminating fat for weight loss...

Trans fat is found in numerous foods - commercially packaged goods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and some margarine. Indeed, any packaged goods that contains "partially-hydrogenated vegetable oils", "hydrogenated vegetable oils" or "shortening" most likely contain trans fat.

Before the invention of trans fatty acids, we cooked food with lard, palm oil or butter etc which are high in saturated fat. Researchers found that saturated fat increases LDL cholesterol (the Bad cholesterol) which may increase the risk of heart disease.

Therefore, manufacturers started to use the healthier vegetable oils in their food production. As liquid vegetable oils are not stable to heat and can go rancid easily, scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed.
Similar to saturated fatty acids, trans fatty acids also increase LDL cholesterol (the Bad cholesterol) and lower HDL cholesterol (the Good cholesterol) therefore increasing the risk of heart disease. Some studies also showed that a diet high in trans fatty acids may be linked to a greater risk of Type 2 Diabetes.

What about "Fully-Hydrogenated" oil?

Fully hydrogenated oil does not contain trans fatty acids. Instead, it contains more saturated fat (primarily stearic acid). Stearic acid is immediately converted into oleic acid (a type of mono-unsaturated fatty acids) in our body and that's why stearic acid does not raise LDL cholesterol (the bad cholseterol).

Key: Minimize the intake of both saturated fat and trans fat by checking the food labels. Effective January 1, 2006, all packaged food products must list trans fats content on the Nutrition Facts panel. The amount of trans fats per serving of food will appear under the Total Fat section of the label.

For those labels not listed the amount of trans fatty acids in countries where trans-fat labeling law does not exist, here is how you can figure it out on your own: add up the values for saturated, polyunsaturated and monounsaturated fats. If the number is less than the "Total fats" shown on the label, the unaccounted is trans fat.

Please note that trans fats are also found in many fried foods such as chicken nuggets and french fries from the fast food chains as they often use vegetable oil containing trans fats.

Despite some chains have started changing their frying oil, it is advised to eat less fat anyway - less total fat in general means less trans and saturated fats is better for weight loss!!!

Sunday, June 18, 2006

Soda and Soft Drink: Weight Loss Killers

Soft Drinks, The regular stuff!

We all know sugar sweetened soft drinks are empty calories and help contribute to the overall obesity problem in the western world. What most of us don’t know is how much of an impact these have and how switching to diet drinks may be an even worse choice.

In 2000 Americans alone spent $60 billion on carbonated soft drinks and billions more on non-carbonated “fruit” beverages. During the same year the average American consumed more than 53 gallons of soft drinks. (Source: National Soft Drink Association). Those 53 gallons are equal to over 283 12 ounce cans each on average.

In 2004, soft drink companies produced enough non-diet soda to provide each U.S. resident with about 395 12 ounce cans, and enough diet soda for about 160 cans each, says the Center for Science in the Public Interest.

North American consumption represents more than 44% of worldwide consumption, Europe, with a per capita average of 12.7 gallons per year, represented 31%. The fastest growth in soft drink consumption is in Asia and South America. (Source Beverage Marketing Press Release June 15, 2001).

During the late 1950’s the typical soft drink order in a casual or fast food restaurant contained about 8 ounces of soda. Today a “child” order of Coke at McDonalds is 12 ounces. A “large” Coke is 32 ounces and about 310 calories.

The average 12 ounce can of soda contains about 40 grams of refined sugar. That’s about 8 Teaspoons! Did you ever consider you were eating 8 teaspoons of sugar with every can of soda pop? For comparison the USDA recommends that for a 2,000 calorie per day diet we should not consume more than 40 grams of refined sugars per day. In addition each can contains about 150 calories with zero nutritional value per 12 ounce can.

You can see how an extra 300 to 400 calories per day can contribute to weight gain.
Dr. Caroline Apovian, an associate professor at the Boston University School of Medicine and director of the Weight Management Center at Boston Medical Center, says one study found that the chance of becoming obese increased 1.6 times for each sugar sweetened drink consumed per day.

In addition to the calories, the sugar and the impact on weight gain and obesity, soda contains caffeine. Caffeine as we know is a mildly addictive stimulant drug that keeps us coming back for more. Research has shown that the caffeine delivered in a single 12 ounce can of soft drink is enough to produce mood and behavioral effects. (Source: Dr. Roland Griffiths in Eileen O’Conner’s “A sip into dangerous territory,” Monitor on Psychology, 32, June 2001.

Fruit Drinks:

Like I said repeatedly in my book “Living To BeYounger”we are literally being marketed to death. I go into great detail about how ad agencies and food companies are packaging products as a healthy alternative to junk foods.

There is no better example than the “healthy alternative” fruit drinks marketed by the soft drink companies. These companies market non-carbonated drinks that pretend to be rich in fruit juice and nutrients, but are basically sugar water. Coca-Cola Co.’s Fruitopia and Hi-C, for example contain only 5% to 10% fruit juice but they contain as much (or more) sugar as the carbonated soda pop. Don’t be fooled by the claims of added vitamins and minerals on these products packages, they are still junk food.

The sweetener commonly used in soft drinks and other foods may lead to more body fat than drinks sweetened with plain sugar. A new study shows that fructose may alter the body’s metabolism in a way that prompts it to store body fat.

Fructose is a sweetener found naturally in fruits and honey and is widely used as a sweetener in soft drinks, fructose is usually found in the form of high-fructose corn syrup which contains 55% fructose.

Researchers say the findings may help explain the recently established link between rising soft drink popularity and obesity rates in the United States and other parts of the world.

In the study, researchers led by Dr. Matthias Tschop of the University of Cincinnati compared the effects of feeding mice fructose-sweetened water, a soft drink flavored with table sugar, a diet soft drink or water. The mice were allowed to drink as much as they wanted of their assigned beverage.

The mice that drank the fructose-sweetened water gained significantly more body fat than the others, even thought they decreased the amount of calories they ate from solid food.
” We were surprised to see that mice actually ate less when exposed to fructose-sweetened beverages and therefore didn’t consume more overall calories,” says Tschop, “Nevertheless they gained significantly more body fat within a few weeks.”

Body fat increased 11% in the fructose group, 5% in the water group, 7% and 8% in the diet and sugar water groups. Researchers say the findings suggest the body metabolizes fructose differently than other sweeteners or carbohydrates and in a way that favors fat storage.

Between 1970 and 1990 high-fructose corn syrup consumption increased by more than 1000% largely because the nations soft drink producers switched from sucrose (sugar) to high-fructose corn syrup.

Making syrup is the second largest use of corn in North America, feeding livestock is the largest. On average Americans consume 48 pounds of corn syrup a year. (Source Anan Duming, “Junk Food, Food Junk World Watch September / October 1991)

A 2004 report showed that Americans eat 132 calories each day of high-fructose corn syrup and that figure is closer to 300 for the top 20%of Americans. Number who are obese goes from 12% to 17.9%.

The number of Americans who think about dieting and losing weight is probably at an all-time high. But surprisingly, so too are the number of Americans who are overweight (BMI >25) or obese (BMI >30): at least 30% of the population. The percentage of children and adolescents who are overweight has doubled since the early 1970s, raising concerns for long-term health effects. Excess weight is a health risk for cardiovascular disease and diabetes. By mid-1999, there were 7.1 million physician visits related to weight concerns.

Let’s see high-fructose corn syrup production up 1000% from 1970, obesity and overweight doubled since 1970? Tripled in England during the same period? To my simple way of thinking, “It ain’t the whole answer, but it’s a big part of it”! For then full FREE Special Report on Soft Drinks and Astounding information Diet Drinks visit this link.

I felt this information was important enough to provide a free excerpt of this chapter of my book, “Living To Be Younger”. People need to know the facts about what their consuming and the impact on their health.

We simply are not getting good information, and the result of that lack of knowledge is becoming more and more evident.

Tuesday, June 13, 2006

What Are Real Weight Loss Diets?

Can They Help In Healthy Weight Loss?

Do you know what fat burning diets are? It's confusing isn't it. With the plethora of diets on the market its hard to know what is healthy and what is not. We go through some of the popular dieting trends and discuss the facts concerning each one.

Healthy Calorie Controlled Fat Burning Diets

A calorie controlled diet works on the principle that the energy you expend needs to be greater than the energy you take in. In achieving this, you are causing your body to go into what is called a negative energy balance.

A dietitian may recommend, depending on your individual circumstances, a diet plan that has an energy total 15 - 20% lower than the energy needs of your body. Those who are in the situation where they cannot lose weight with a calorie controlled diet, feel that fat burning diets mean, at least for them, a low carb diet.

The low carb philosophy has been around for some time now, since the 70's in fact. The philosophy gained notoriety after Dr. Atkins launched his first book. More recently the low carb philosophy has gained more supportive scientific evidence and less marketing hype.

Low Carbohydrate High Protein Fat Burning Diets

Are fat burning diets, an absence or restriction of carbs? Do carbs make you store fat?
No carbs don't MAKE you store fat. Whatever you eat, whether it be fat, protein, or carbohydrates, they all contain calories. If the amount of calories you take in, is more than your body needs, then the extra energy is likely to get stored as fat, whatever food source it came from.

Low Glycemic Diets

Some low carb diets and dietitians will recommend consuming carbohydrates with high levels of fiber, which have escaped processing. These foods are likely to, but not always, have a low glycemic index and low glycemic load.

It is still a matter of opinion, as to whether the glycemic index has a bearing on weight loss and body fat ratios. It has not been proven beyond a doubt whether or not there is a causal relationship between foods with a low glycemic index and weight loss.

Having said this, though, some studies have shown that those who consumed high glycemic carbs (consuming the same amount of calories) lost less weight than those consuming low glycemic carbs.[1]

Some foods such as japanese foods can have low glycemic loads.

Healthy Fat Loss

Healthy fat loss can be defined as gradual but sustained weight loss. A diet that is difficult to implement, will not easily lead to permanent weight loss. Well balanced fat burning diets incorporate fruit, vegetables, dairy, fish, red and white meats, whole grains and a small amount of the right fats (roughly around 50 - 60% carbohydrates, 20 - 25% protein and 25 - 30% fats*) to provide your body with the essential nutrients it needs.

Weight Loss The Healthy Way

Seven Basic Tips To Help Weight Loss!

To lose weight, is really not that hard, but keeping it off and maintaining a healthy lifestyle is a little harder, so I've put together a few lifestyle tips that may make healthy living a little easier. These tips apply to most individuals, however, if you undergo treatment for a medical condition or have other health concerns, make sure you see your local dietitian or medical practitioner before putting these into practice.

Lose Weight Tip No. 1: Try to eat at least 2 pieces of fruit and 5 servings of vegetables per day.

While most people don't have a problem with fruit, it is often difficult for people to include 5 servings of vegetables per day. When you eat dinner at night - eat your quota of vegetables then. Something like steak, steamed peas, carrots, pumpkin, potato and broccoli.
Make sure when you eat a carb (good carbs only), eat a source of protein with it as well. E.g. fruit and yogurt. If you love carbs, then aim to pair up your carb with a protein source. It helps to lengthen the digestion of your food.

Lose Weight Tip No. 2: Eat whole grain cereals, bread and pastas.

These foods are readily available and cheaper than a manufactured fiber supplement. When you're eating a carb like pasta - look for the whole grain alternative. These foods will increase your fiber intake and you will be eating foods that will be lower on the glycemic index.

High intakes of fiber have multiple benefits for your body, because foods high in fiber take longer to digest it is likely to raise metabolism, it cleans your body of toxins and unwanted waste and it helps your body to function optimally. If you're not getting at least 25 - 30 grams of fiber each day, then a fiber supplement may be required in the short term.

Lose Weight Tip No. 3: Eat lean meat, fish and poultry.

These foods will deliver the vital nutrients of protein, iron, zinc and omega-3 fatty acids vital to the optimal functioning of your body. Include these in your evening meal or during the day with cold cooked alternatives.

Lose Weight Tip No. 4: Dairy's great! But make it low fat.

Including dairy products in your diet will make sure that you are getting your share of calcium in your diet. To miss out on this means that you are possibly putting yourself at risk of osteoporosis. Dairy foods also provide protein, riboflavin and B12. If you have a food sensitivity to dairy make sure you consume a soy drink alternative fortified with calcium and B12.
Controversially, low calcium and dairy intakes has also recently been hypothesized to be linked with increased lipid accumulation.

Lose Weight Tip No. 5: Water is your best friend.

If you just drink coffee and coke, then you might be surprised what 8 glasses of water could do. Not drinking enough or drinking high sugar drinks, or drinks that have a diuretic effect means that you could be constantly dehydrated. If your body doesn't get enough water, it can't actively process food properly, leads to constipation and could lead in some cases to kidney stones.

Lose Weight Tip No. 6: If you're a non-breakfast eater, try eating the food you like when you get up.

Skip your breakfast and you're just asking to be tempted by that pastry at the local bakery. While it's not proven that eating breakfast will help you to lose weight, it is a healthy habit to get into. If you're not used to eating breakfast, try eating a vegetable omelet or a hot cereal to keep your interest ! Check out our research summary on eating breakfast and weight maintenance part 1 and eating breakfast and weight maintenance part 2.

Lose Weight Tip No. 7: Eat regularly.

For those who still think that an extremely calorie restricted diet is the only way to diet, then think again. Your goal is not to eat less, but to eat smaller meals more often. Aim to eat six small meals per day for quick weight loss.

21 Ways for Faster Weight Loss Part 4

Tips for Weight Loss!

Skip the starch
Carb crazy? Consider this: Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate, explains Aronne. "It's important to keep carbohydrates in your diet, but really focus on fruits, vegetables and whole grains, which have less of an effect on insulin levels," he explains. And when buying whole-grain breads and cereals, make sure the first ingredient listed is whole wheat, whole oat or cracked wheat.

Break up your workouts
Try dividing your workouts into two shorter 20-minute sessions. You'll rev up your metabolism for an hour or two after each workout, which means you'll burn more calories than if you did one longer session. Don't have time? Even small bursts of activity will get your metabolism chugging again, according to a study in Nature. "Just a five-minute walk around the house every hour translates into an extra 200 to 300 calories burned every day," says Peeke.

Pace while you're on the phone
People who are constantly in motion -- crossing and uncrossing their legs, stretching and pacing -- burn more calories. When researchers at the Mayo Clinic asked subjects to eat an additional 1,000 calories a day for eight weeks, they found that only the nonfidgeters stored the calories as fat.

Eat more bananas
They're full of potassium, which revs up your metabolism by regulating your body's water balance, says vitamin expert Susan Lark, M.D., author of The Lark Letter. If you're dehydrated, you'll burn fewer calories. Make sure you're getting at least 2,000 mg: a banana has 450 mg, a cup of milk has 370 mg and an orange has 250 mg.

Get enough z's
Yeah, Russell Crowe may be on Letterman, but it's way more important for your waistline if you don't stay up. A study at the University of Chicago Medical Center found that people who got only four hours of sleep had much more difficulty processing carbs. The culprit? Increased levels of insulin and the stress hormone cortisol that is bad for weight loss. "When you're exhausted, your body lacks the energy to do its normal day-to-day functions, which includes burning calories efficiently," says Talbott. So the best way to make sure your metabolism runs smoothly is to get six to eight hours of shut-eye each night.

21 Ways for Faster Weight Loss Part 3

Tips for Weight Loss!

Have a PB & J
Think peanut butter is only for pint-sized palates? Think again. PB is rich in magnesium, a mineral that motors up your metabolism by giving your cells energy. Aim for 320 mg a day of magnesium: Good food sources include a peanut butter sandwich made with whole-wheat bread (100 mg) or spinach (1/2 cup has 80 mg).

Exercise off that PMS
You could lose more weight exercising during the later phase of your menstrual cycle than at any other time in your cycle, according to a recent study from the University of Adelaide in Australia. Hormones estrogen and progesterone fire up your fat-burning furnace: They promote your body's use of fat as an energy supply, so more is burned off when you exercise. "Women burned about 30 percent more fat for the two weeks following ovulation to about two days before menstruation," explains study author Leanne Redman.

Don't blow off breakfast
Studies show that eating breakfast plays a part in successful weight loss -- almost 80 percent of people who successfully keep weight off chow down on this meal, according to a study published in Obesity Research. "Your metabolism slows as you sleep, and the process of digesting food revs it up again," explains Heller. Aim for a 300- to 400-calorie breakfast, such as a high-fiber cereal (another metabolism booster) with skim milk and fruit.

Pump up protein
Not in an extreme, Atkins sort of way, but having a little protein at every meal fires up your metabolism. "Your digestive system uses more energy to break it down, so you burn more calories," explains Lisa Dorfman, R.D. However, keep protein levels to between 20 and 35 percent of your diet; eating too much of it can cause kidney strain and may cause your body to store too much fat.

Snack away during the day
Grazing is a surprisingly good idea because it helps you avoid metabolic slowdown. "Your body will be tricked into thinking it's constantly eating, so it will never slow your metabolism down," explains Bauer. Aim for five small meals (200 to 500 calories) a day rather than three large ones for weight loss. Also try not to go more than four hours without eating -- if you eat breakfast at 7am, for example, have a snack at 10am, lunch at noon, another snack at 3pm and dinner at 7pm.

21 Ways for Faster Weight Loss Part 2

Tips For Weight Loss!

Avoid alcohol
Want to keep your favorite meals from going straight to your hips (thighs, belly)? Wash them down with water, not wine. Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat.

Rev up your workouts
Interval training -- in which you add bursts of high-intensity moves into your workout -- is a surefire metabolism booster, says Glenn Gaesser, Ph.D., director of the Kinesiology Program at the University of Virginia and author of The Spark. Researchers at Laval University in Quebec found that high-intensity interval training burns more fat than regular, consistent aerobic exercise.

If you usually jog at a 10-minute-mile pace, for example, add a 30-second sprint every five minutes. Or add a one-minute incline to your treadmill workout every five minutes. "Even if you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a 30-second bout of speed-walking every three minutes," recommends Gaesser.

Do more dairy
Women who ate low-fat dairy products, such as nonfat yogurt and low-fat cheese, three to four times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the journal Obesity Research. "Calcium serves as a switch that tells your body to burn excess fat faster," explains study author Michael Zemel, M.D., director of the Nutrition Institute at the University of Tennessee in Knoxville.

Sorry, but you won't reap the same benefits from calcium-fortified O.J. Research shows that you get the best results from dairy products themselves, not fortified foods. Aim for 1,200 mg, which includes about three servings of dairy a day.

Take up a new sport
Are you like Old Faithful when it comes to your morning walk or evening jog? Know this: The more you do an activity, the more your body adapts to it, so you burn fewer calories. If you want to light a fire under your metabolism, consider cross-training. For example, if you normally walk, try biking instead. "Since you're not used to working all those different muscles, it's a more intense workout, which can translate into a greater metabolic after-burn because your body is working harder to recover and get oxygen to all your tissues," says Carol Espel, M.S., an exercise physiologist for Equinox Fitness Clubs in New York City.

Go fish
Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin -- good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week.

Say ommm
Stress may contribute to abdominal fat, according to several studies, including a recent one at the University of California, San Francisco. "When you're stressed, hormones like cortisol stimulate your appetite, slow your metabolism down and encourage fat storage inside your abdomen," explains Shawn Talbott, Ph.D., director of the Nutrition Clinic at the University of Utah. So what's a frazzled girl to do for weight loss? "Find an activity that reduces stress for you, whether it's listening to soothing music or taking yoga, and do it daily," advises Talbott.

21 Ways for Faster Weight Loss

Tips for Weight Loss!

Stock up on green tea
Green tea isn't known only for its cancer-fighting benefits: It may help boost your metabolism, too. People who took green-tea extract three times a day saw their metabolic rate increase by about 4 percent, according to a study published in the December 1999 American Journal of Clinical Nutrition. (Translation: You could burn an extra 60 calories a day, which equals about six pounds a year!) It may be because green tea contains catechins, which increase levels of the metabolism-speeding brain chemical norepinephrine, says Joy Bauer, a New York City nutritionist and author of Cooking with Joy.

Pump iron
Weight training is the ultimate way to burn calories fast. As a pound of muscle burns up to nine times the calories of a pound of fat. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise: It remains in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time?

Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In a pinch, just do single sets of 10 for each exercise -- you'll get optimal results for the time invested.

Eat iron
Yeah, we just told you to pump iron, but you also need to eat it. "If you don't have enough of this mineral, your body can't get enough oxygen to your cells, which slows down your metabolism," explains Samantha Heller, R.D., a nutritionist at the New York University Medical Center. Most multivitamins contain around 18 mg (the RDA for adults); you can also get your fill by eating three to four daily servings of foods rich in iron, such as lean red meat, chicken, fortified cereal and soy nuts. If you are feeling symptoms such as fatigue and weakness, ask your doctor to test you for anemia (it's a simple blood test) at your next physical.

Order water -- and ask for a refill
A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss.

Get your thyroid checked
Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afflicts about 25 percent of American women -- many of whom don't know they have the condition, according to the American Association of Clinical Endocrinologists. "The thyroid gland controls your body's metabolism, so one of the first signs that it may be off is an inability to lose weight," explains Peeke.

Your doctor can determine if you're suffering from hypothyroidism by running a blood test. If you do have an underactive thyroid, you'll be treated with a synthetic thyroid supplement, which you will need to take for the rest of your life (it will return your metabolism to normal, so it should be easier to lose weight).

More weight loss tips...

Great Weight Loss Myths of Fat Burning

Judging by all the infomercials, diet pills, and other weight loss products offering to zap the fat from your body, fat burning is a coveted thing. When your body churns to draw upon the energy needed to move around, whether it uses more fat or more carbs depends on the intensity of what you do. But when it comes to losing weight, calories are calories and the distinction between which kind of calories are used isn't that important.

You're fat burning when you're in couch-potato mode, for goodness sakes. Yet, a lot of misunderstanding prevails.

Get ready to break down some of the myths people have about burning fat:

Myth: The body completely shuts off one fuel source when it turns on the other.

The Truth: What has often been misunderstood by both exercisers and exercise instructors alike is that the body relies on both fat and carbs for energy all the time, albeit in different ratios. In fact, as you sit here reading, you may be burning about 50-60 percent fat and 50-40 percent carbohydrates.

You're not using much of either, however, because the amount of calories you need probably amounts to about one or two calories a minute. If you were to get up and start jogging in place, your body would need to supply you with some quick energy to do so, so the metabolism ratio might shift to drawing upon more carbohydrates, say 70 percent, and less fat, say 30 percent.

If you were to continue jogging, then, in order to preserve the carbs (which can run out since you have limited stores in the body), your body would gradually shift its metabolism ratio again to say, 60 percent fat and 40 percent carbohydrates. From an energy efficiency point of view, it pays to be fit. The endurance athlete would be able to make the shift sooner, and his fat-burning percentage might be 65-75 percent.

However, in practical terms this is purely technotalk, and these ratios don't make a big difference when it comes to losing weight and decreasing your body fat. For the most part, athletes are often leaner not because they might rely on slightly more fat for fuel, but because they practice their sport two to three, or more, hours a day — this burns a lot of calories. If you had the time, energy, and fitness level to work out three hours a day, being overweight would probably not be an issue.

To lose weight, you need to burn more calories than your body consumes and uses everyday. Exercise is one main way to burn a lot of calories. But when it comes to weight loss, what matters is how many calories you burn, not so much whether they are fat or carbohydrate calories.

Myth: Exercise done at a low intensity, such as walking, is better at fat burning than other high-intensity activities, like running or cardio activities where you push yourself very hard.

The Truth: In a strict scientific sense, these claims are true because working at a lower intensity requires less quick energy and a higher percentage of fat is burned. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking). If you're trying to lose weight, even though a higher percentage of fat is being used, a lower total amount of fat is lost.

Whether increased fat burning will result in actual weight loss is dependent upon several variables, including the total calories burned (which include both fat and carbohydrate calories) and the total fat calories burned. If you do work at a low intensity, you need to increase the time spent exercising to burn more calories. What matters most is the total number of calories burned.

If you burned 250 calories every day from a short, fast jog, you'd see a bigger difference in weight and fat loss than if you walked everyday for the same amount of time. The number of fat calories you burn isn't that important, because even if you burn a lot of carb calories, these need to be replaced both by the carbs you eat in your diet and also within your body.

Your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you're burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used.

It boils — not burns — down to this: During the same amount of time you don't use more calories at lower exercise intensities. If you're trying to lose weight and you have only 30 minutes to work out, you would burn fewer calories walking at a moderate pace compared to walking at a fast pace. Working out at higher intensities may cause you to burn a lower percentage of fat, but since you burn more total calories, you still use more fat calories.

Low- to moderate-intensity exercise can burn a significant number of calories over a period of time. If you aren't fit enough to push yourself to work at a high intensity, or you have a physical weakness that prevents you from doing so, you can still burn a lot of calories by doing low-intensity workouts for a longer period of time.

Myth: Running, cycling, or other cardio activities are more fat burning once you've been doing them for more than 15 or 20 minutes.

The Truth: Technically, once you've been exercising for 15 or 20 minutes, your body has made the shift to using a higher percentage of fat for fuel. But again, if you're trying to lose weight, it's about the total number of calories burned, not necessarily the fuel source.

For example, say that at rest you burn up to 60 percent fat. When you enter the initial phases of intense exercise, the ratio changes. You may now burn only 30 percent fat because your body is using quick-energy carbohydrates. Once the exercise is sustained, the body switches back to using a higher percentage of fat to fuel the movement (up to 75 percent fat). In this aerobic phase of exercise, a higher percentage of fat is being used for energy.

But if you aren't working out for a very long period, you may still burn more total calories and, therefore, more fat calories working out harder. Put another way, if burning as many calories as you can is the best way to lose weight, even a dummy can figure out which activity of the following is going to give the best results (answer: jogging and sprinting), even though their fat-burning quota is on the low end of the ratio for weight loss.

Activity
Calories Burned
Fat Percentage
Calories from Fat

Watching TV for 20 minutes
40 calories
60 percent
24 calories

Walking for 20 minutes
100 calories
65 percent
65 calories

Jogging & sprinting for 20 minutes
250 calories
40 percent
100 calories

Saturday, June 10, 2006

The Diet Channel's Top 10 Strategies For Permenent Weight Loss

10 Weight Loss Strategies

Exercise - It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five - 30 minute sessions per week. The good news is that recent research has shown that three - 10 minute sessions in a day are as good as one - 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well - you will literally become "hooked".

Pump Iron - We chose to list this separately from the "Exercise" category because of the significant weight loss benefits attached to weight lifting in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book "Strong Women Stay Slim", Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44 percent more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.

Keep a Diary - Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self- awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary form.


Stay Focused on Healthy, Not Thin - Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

Find Out What's Eating You - All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, R.D., helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic overeaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.

Get Support - A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Weight Watchers, or The Solution offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.


Watch Your Portions - With the advent of "supersize" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

Lose Weight Slowly With Small Changes - Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week.

Slow Down - Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

Eat Less Fat, But Do It Wisely - We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

Before beginning any diet or fitness weight loss program you should consult your physician.

10 Tips for Easy Weight Loss

You know you are experiencing yo-yo dieting, but do not know how to stop it! It is time to get your balance back. The following easy weight loss tips will help you lose weight in a healthy way.

Tip 1: Find out how many calories you need (BMR Basal Metabolic Rate)


(Body Weight (lb) x 15) + (moderate activity (mins/day) x 3.5) = BMR in kcal
Since you wish to lose weight, deduct you BMR by 500 kcal


For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks

Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period.

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories for better weight loss.

Diet Truths Everyone Needs to Know

Don't believe these weight loss hypes...

Diet Truth: Zero calorie butter spray actually has calories.

Sure, if you use the recommended "serving size" (a couple of sprays), I Can't Believe it's Not Butter spray is fat and calorie free. But when you use a more realistic portion, the calories and fat rack up. The average real serving is about 15-25 sprays, which contains about 20 calories and 2 grams of fat. And obviously, the more you spray, the more calories and fat you add. The numbers are still fairly low, but this butter substitute certainly does have calories. And fat. So be careful!

Diet Truth: And speaking of fat...

A word to the wise (or should we say, a word to your thighs?). Something can be labeled "fat free" even if it is 100% fat. The FDA says that a food can be called "fat free" if it contains less than a half of a gram of fat per serving. So, as long as the serving size is small enough, the package will read "fat free" even if it contains lots of fat. That means if you eat more than one serving of a supposedly "fat free" item, there's a good chance you'll be taking in a gram of fat or more. Fat free whipped cream (like Reddi-Wip) is a great example. The can says fat free, but if you eat more than one serving (which you most likely will, since there are supposedly 40 in that can!), chances are you will be taking in a few grams of fat.

Diet Truth: Calling something light (or even lite) doesn't mean it's healthy...

In order for something to be labeled "lite" or "light," the FDA requires that it contain 1/3 fewer calories or half the fat of the regular version. It doesn't, however, take size into account. So often "light" versions of foods are merely smaller, and not actually better for you in any way. Hmmmm...

Diet Truth: Serving sizes are often unrealistic.

Are there really 16 servings in that box of cereal? Two servings in that small can of soup? Five servings in that teeny tiny chocolate bar? Um, not a chance. However, companies hope you won't figure out that you have to multiply the calories, carbs, etc. listed on nutrition labels by the number of serving sizes, to get accurate nutritional information. To get more realistic numbers, multiply all nutritionals by the number of servings something supposedly has. That will tell you how many calories, etc. are in the entire package. Then divide by the actual number of servings you believe are really in the package. Warning: The results may be upsetting!

Diet Truth: Frozen yogurt isn't always better for your diet than ice cream.

Take Ben & Jerry's Phish Food, for example. It has 220 calories, 4.5 grams of fat and 41 carbs per 1/2 cup. You're better off with an ice cream cone from McDonald's. It has 150 calories, 3.5 grams of fat and 24 carbs. Read labels carefully.

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Apples for Weight Loss

Benefits of Eating Apples for Weight Loss

Besides the main health benefits of eating apples and other fruits, apples can benefit for weight loss. Apples are low in calories and fat, low in sodium and contain vitamins, minerals as well as fiber. These can all help to lose weight in different ways. The low calories means we can eat lots of apples without consuming too much energy. The fiber helps by filling the stomach quicker, again limiting the amount of food eaten.

Lower sodium intakes helps flush excess water weight from the body. And, the vitamins benefit us by increasing health and vitality to keep us active throughout the day. Increased vitality helps burn extra calories to speed up weight loss.

Another positive benefit of eating apples is the high water content of the fruit. The consumption of apples and other fruits with a high water content helps us take in more water. Many people today simply don't eat enough clean water and research has shown that food cravings or an increased appetite may be driven to gain extra water in food. Water consumption can also give us more energy and help increase the metabolism. Many people are discovering the benefits of eating high water foods such as apples and other fruits to help lose weight.

-Positives benefits of eating apples:
-Low in calories
-Low in fat
-Contain fiber
-Good source of some vitamins, minerals and other important chemicals
-High water content
-Great for detoxifying the body

Eating apples before training session or workout can be great for boosting energy and faster weight loss!

Tuesday, June 06, 2006

Coffee for Weight Loss

Study showed heavy coffee drinking did not increase the risk of heart disease with weight loss!

Researchers from the Harvard Medical School headed by a Spanish scientist investigated data of over 120,000 participants from two large-scale studies: the Health Professionals Study and the Nurses' Health Study.

Coffee consumption, cholesterol levels and heart disease incidences were analyzed. After making a long list of adjustments, researchers found that coffee drinkers did not have a higher risk of heart disease, even among the heavy consumers who drank more than 6 cups daily. The results of this study were published in the Circulation journal in May 2006.

This study should not be interpreted as an incentive for increasing coffee consumption. Results on coffee and heart disease are still conflicting. Published in the American Journal of Clinical Nutrition in June 2005, researchers from the University of Athens found that coffee drinkers had more stiffness of the major blood vessel in the body than non-coffee drinkers. They suggested for people with high blood pressure or other risk factors for heart disease who drink more than 3 cups of coffee a day to cut down.

According to the American Heart Association, whether high caffeine intake increases the risk of heart disease is still under study. Moderate coffee drinking - one to two cups per day - does not seem to be harmful. Therefore, moderation is the key for weight loss!

Super Foods for Weight Loss

Super foods for Weight Loss: Fruits and Vegetables
We're not suggesting you turn vegetarian, but simply up your intake of fruits & vegetables, legumes, whole grains, nuts and seeds for weight loss. And, by doing this combined with other important diet strategies, you may lose weight naturally. Most plant foods are low-calorie, low-fat and very filling. And since they're fresh and whole, you won't be filling your body with processed ingredients.

It's important to consume a wide variety of colorful plant foods to reap the health benefits. That's because each contains different phytochemicals that work synergistically to combat disease. So the phytochemicals in the pink grapefruit you ate for breakfast, for instance, may fight disease more effectively when combined with the avocado in your salad at lunch.

Super Foods for Super Health

Plant foods are all-stars, because each contains unique phytochemicals that work together to fight disease. What's more, there are thousands of foods that have yet to be analyzed, so there's more good news to come.

Based on the latest research, the following foods contain phytochemicals that are proving to be terrific choices, says David Heber, M.D., Ph.D., director of the University of California, Los Angeles, Center for Human Nutrition and author of What Color Is Your Diet? (HarperCollins, 2001). So eat more of these:

Broccoli, cabbage and kale
The isothiocynanates in these cruciferous vegetables stimulate the liver to break down pesticides and other carcinogens. In people susceptible to colon cancer, these phytochemicals seem to reduce risk.

Carrots, mangos and winter squash
The alpha and beta carotenes in these orange vegetables and fruits play a role in cancer prevention, particularly of the lung, esophagus and stomach.
Citrus fruits, red apples and yamsThe large family of compounds known as flavonoids found in these fruits and vegetables (as well as red wine) show promise as cancer fighters.

Garlic and onions
The onion family (including leeks, chives and scallions) is rich in allyl sulfides, which can help lower high blood pressure and show promise in protecting against cancers of the stomach and the digestive tract. Also read Benefits of Garlic in Heart Disease.

Pink grapefruit, red bell peppers and tomatoes
The phytochemical lycopene is actually more available after cooking, which makes tomato paste and ketchup the best sources of it. Lycopene shows promise in fighting lung and prostate cancers.

Red grapes, blueberries and strawberries
The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. Anthocyanins also appear to inhibit tumor growth.

Spinach, collard greens and avocado
Lutein, which appears to reduce the risk of cardiovascular disease and stroke as well as guard against age-related macular degeneration (which leads to blindness), is also abundant in pumpkins.
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Monday, June 05, 2006

Weight Loss Tips

11 Clever Ways to Fit Weight Loss Into Your Day

When you think of exercise, you probably think of structured workouts such as Pilates or running. In fact, aerobics classes and jogging schedules are relatively new and, for many, unnecessary ways to stay fit. You can reap the same rewards with a basic "bottoms-up" approach to fitness -- that is, don't sit when you can stand, and don't stand when you can walk. Now, that's a motto to live by! Here you'll find several similar suggestions to help fitness find its way into your day.

Meaningful movement.

Small bouts of "lifestyle activity," such as walking around the block after dinner instead of watching a game show or pacing while you talk on the telephone rather than sitting, are by no means intense. Nevertheless, they can be just as good for you as more vigorous exercise, according to research.

In a two-year study of more than 230 overweight and inactive men and women, researchers at the Cooper Institute for Aerobics Research in Dallas found that those who sneaked more movement minutes into their days by taking the stairs at the office, parking farther from the door at shopping malls, and pulling weeds around the yard achieved the same improvements in fitness, blood pressure, and body fat as those who went to the gym and exercised vigorously for 20 to 60 minutes five days a week.

In a similar study, Johns Hopkins University researchers found that people who added just 30 minutes of lifestyle activity to their days lost almost 10 pounds during the 16-week study period -- more than a comparable group who did step aerobics three days a week.

Small time investments yield big payoffs. The key is finding active opportunities throughout the day, every day. Once you start looking, you'll be surprised by how many minutes in motion you can rack up. Most doctors and the government don't consider "sitting" a disease, let alone a problem. To them, the notion of "sitting disease" is probably ridiculous! We beg you to think otherwise.

In many ways, sedentary living is a much bigger health problem than the more talked-about concerns such as cholesterol and high blood pressure, because if you conquer sitting disease, chances are you'll prevent these other health concerns from ever emerging.

Before we get into more rigorous activity suggestions, though, it's time to get you into an active mindset. By that, we mean pursuing a daily style in which your every choice is the more active alternative. As you go about your day, stand more, walk more, and get outside more! Below are some helpful tips that can increase your daily exercise time by 30 to 45 minutes while barely changing your routine:

1. Take at least two flights a day. Research shows that taking just two flights of stairs a day can add up to a 6-pound weight loss over a year. Regular stair stepping also improves bone density, aerobic fitness, and levels of good cholesterol. Always take the stairs at work and while shopping. If you have stairs at home, make one trip up and down before and after work to be sure you get in at least two flights a day.

2. Make the pizza. Cooking dinner burns more than twice as many calories as dialing the phone and flipping through a magazine for 20 or 30 minutes as you wait for the chow mein to come. And the food's often better, too. Prep and cook dinner at least one night a week, and preferably five or six nights!

3. Plan walk 'n' talks. Instead of sitting in a stuffy conference room gnawing stale doughnuts, lead your coworkers outside for roving meetings. Take a small pad and pen to keep notes. Everyone's brain will work better in the fresh air, and you'll have more energy when you return to your office.

4. Be an active spectator. Your kids' (or grandkids') sports practices and games are terrific opportunities for movement. Pace the sidelines. Walk around the field. Step up and down off the bleachers. The added activity will really give you something to cheer about.

5. Take the late spots. Five days a week, park in the first spot you see in the lot (usually "reserved" for latecomers). Where it's safe, do the same at malls, restaurants, and other destinations.

6. Do computer calisthenics. At the top of every hour, straighten and bend each leg 10 times, stand up and rise up and down on your toes 10 times, and stretch your arms to the ceiling before sitting down and resuming work.

7. Start a walking bus. According to the Centers for Disease Control and Prevention, only 13 percent of kids walk to school -- a 66 percent drop from 30 years ago. Start your day off right and help your kids, grandkids, or neighbors' kids fend off future heart disease by starting a "walking school bus": Pick up the children at their homes in the morning and walk with them to school, following a set route. Then do the same in reverse in the afternoon. If the school is too far away, pick a central location, such as a park, where parents can take their kids, and use that as the pickup and drop-off point for your trips. Or caravan by foot to and from a central bus stop.
8. Pack a ready-to-go bag. Active moments can appear at a moment's notice. Meetings get canceled. Kids run late. Clients are stuck in traffic. Instead of sitting and stewing, strap on your sneaks and take a stroll. Keep a bag packed with sneakers, socks, baby wipes, and a small towel stashed in your car.

9. Think on your feet. Stand up whenever you need to write a list or jot down notes. It guarantees that you'll get off your seat and stretch your legs a few times a day.

10. Dial M for "move it." When the phone rings, stand up, and don't sit down until you're done with the conversation. Walk around the house -- or even the yard -- to squeeze in extra steps.

11. Turn ad time into active time. Do chores during the commercial breaks in your favorite TV show or shows. Popping up to do laundry, empty wastebaskets, gather dirty dishes, or wipe countertops can add up to 14 to 24 minutes of activity during an hour-long show, and you'll save hundreds of calories by not snacking instead.

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Friday, June 02, 2006

Diet Rules

Remember, any successful diet means consuming fewer calories, eating less food, but eating healthy food, (see Fab Foods for more). You are fooling yourself if you think a diet that permits you to eat anything you what will help you to lose weight. To lose weight follow these simple rules:

  • Don't eat a large meal in the evening when you'll have little opportunity for exercise afterwards. It's best to eat more at the times when you are going to be the most active.
  • Eat a hearty breakfast, a substantial lunch, and a light dinner.
  • Never skip breakfast!
  • Eat slowly and thoroughly chew your food.
  • Don't eat while you're doing anything else like watching TV, using the computer or doing your homework.
  • Stop frying food.
  • If you must snack, stock the fridge with low calorie snacks like raw vegetables and low fat yogurt.

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