Letting Go of excess weight and Keeping it Down

Experts reveal the best tactics for losing weight and keeping it off.
By Kathleen M. Zelman, MPH, RD, LD
WebMD FeatureReviewed by Louise Chang, MD

As strange as it might sound, it seems that losing weight is actually easier than keeping it off. Studies show that many dieters are able to lose weight -- but before long, they return to old eating habits and the extra weight returns. Sometimes, they end up even heavier than when they started.

The challenge, experts say, is to sustain a healthier lifestyle forever without the reward of seeing the numbers on the scale go steadily down, or continually hearing compliments about your new body.

To maintain a weight loss, you must accept that this is your new lifestyle of eating healthy and being physically active, says Pamela Peeke, MD, author of Fight Fat After 40 and Body for Life for Women. Some of the rewards you can focus on at this point might include getting off medications, lowering your blood pressure, sleeping better, and feeling energized.

Don't think of your weight loss efforts as dieting, but rather as shifting into a new gear in which you're adopting small, realistic lifestyle changes, suggests Elisa Zied, MS, RD, author of Feed Your Family Right.

"If you can't continue the behavior after you have lost the weight, don't bother -- because if it is not sustainable, it is a recipe for weight regain," says Zied, herself a successful loser.

Secrets of Long-Term Weight Loss

So exactly how do successful losers -- all those people we've seen on reality shows and in magazine articles - beat the odds to avoid regaining?

More than a decade ago, researchers James Hill, PhD, and Rena Wing, PhD, set out to answer that question. They initiated the National Weight Control Registry (NWCR), which tracks the habits of more than 6,000 people who have lost at least 30 pounds and kept it off for more than a year. (The average participant has lost about 70 pounds and has kept it off for six years.)

Hill and Wing learned that these successful losers tended to share several habits:

They follow a relatively low fat, calorie-controlled diet. "Controlling portions [and] eating foods high in water, like soups and vegetables, can make it easier to control calories," says American Dietetic Association spokeswoman Bonnie Taub-Dix, MA, RD.

If you also limit the variety of foods you eat, you can simplify your diet and make it easier to not overeat. Zied cautions to choose your calories wisely; don't waste them on foods you don't love.

Whether it's Monday, Saturday, or a holiday, successful dieters follow a consistent pattern of eating from day to day. This establishes a routine, and even though there is room for splurges, this set eating plan is the cornerstone of their success. Since everyone needs a special treat once in awhile, Dix suggests planning your splurges in advance.

Successful weight loss maintainers eat frequently, every 3 to 4 hours, or 4 to 5 times a day. Hunger is the Achilles heel of any dieter, and frequent eating helps you control your blood sugar and manage your appetite. "And don't forget to drink plenty of water or unsweetened beverages, because thirst is sometimes confused with hunger and extra fluids can help take the edge off your appetite," says Dix.

They start the day with breakfast. This is an essential step to get your engine going and to help you perform better in the boardroom or at the gym. Breakfast doesn't have to be anything fancy, either. "Enjoy a bowl of high-fiber, whole-grain cereal with fruit and non-fat dairy for a great meal that will last for hours," suggests Zied.

They exercise for 60 minutes each day. Most successful losers are walking 11,000-12,000 steps, or the equivalent of 5.5-6 miles per day. For those in midlife who now find that it's now harder to lose weight and keep it off, Peeke suggests increasing intensity during your walks. "Stop looking in the past at what used to work," she says. "In order to achieve and maintain weight loss, you have to add in intensity to mobilize the fat." So add some hills, do some speed intervals, or do whatever it takes to boost your heart rate a little more.

Successful losers get on the scale regularly, whether it's daily, every other day, or weekly. "Everyone has their own formula of how many pounds it takes to trigger tightening the belt," says Zied. She personally allows herself 2-3 pounds to play with. When the scale goes up beyond that number, she steps up her activity and curbs her calories.

Members of the Registry limit television watching to about 10 hours per week -- about one-third of the typical American habit. This gives them more time to exercise, and no doubt reduces mindless munching in front of the tube.
In addition, Taub-Dix and Zied add these habits to the list:

Don't beat yourself up about your weight or about slip-ups; instead, engage in positive self-talk. "Being negative or feeling guilty is counterproductive," says Dix. "Talk to yourself in a positive manner, like a psychotherapist, not like the Wicked Witch."

Keep in mind, Dix says, that the weight loss or maintenance plan that has worked for your friend or co-worker might not be the best approach for you: "It is not about the diet, but about what works best for you because there is no right or wrong way."

Lose weight slowly. This approach is more realistic and gives dieters the chance to gradually settle into their new lifestyle and weight. "When you do it slowly, you can stop focusing on the numbers on the scale and work on changing your eating habits, improving your lifestyle, and [adapting] to the new way of life," says Zied.

What Is Weight Loss Success?

Weight loss success can be defined in many ways. "If you are overweight or obese, just losing and keeping off 5% to 10% of your current weight has clear health benefits," says Hill.

Even not gaining weight every year can be considered success. Peeke recommends trying to sustain 75%-80% of your total weight loss. Once you get to the 50% point, it becomes a slippery slope, she says.

And how long does it take before maintenance gets easier? The National Weight Control Registry showed that participants seem to reach a point after about three years where they feel like they "have it," and will be able to keep the weight off forever, Hill adds.

"Clearly, the longer you keep the weight off, the more likely you are to keep it off permanently," says Hill.

These "weird" foods are recommended for You!

Try not to be scared off by the creepy names and funny appearances of the following foods -- they're surprisingly good for you!

Some of these foods would scare the fuzz off a peach. But when prepared right, they taste great and good for you!

I know the first time I tried squid, someone told me it was piece of shrimp. I was horrified at first, but then I was shocked at how good it tasted!

eDiets Director of Nutrition Services Pam Ofstein says, "Change can be good and help keep you on track -- eating doesn't become monotonous and trying new, healthy foods can be exciting."

1. Wheat Germ:
Most germs are detrimental to your health. That is, of course, unless you are talking about wheat germ, the part of the wheat berry responsible for germination. Wheat germ contains more iron and potassium than almost any other food. It is also rich in phosphorous, lecithin, riboflavin, calcium, selenium, zinc and vitamin E.

"Top your cereal with wheat germ -- it is a great way to get some extra nutrients including fiber," Pam says. "Or add some to low-fat yogurt or with cottage cheese for a healthy and nutritious snack."

2. Star Fruit:
Also known as Carambola, this tart fruit is shaped like a star and is jam packed with vitamin C. Add it to your fruit salad for an extra powerful vitamin punch!

"Star fruit is also low in fat and naturally cholesterol- and sodium-free. One serving is only about 40 calories and provides 3 grams of fiber -- a great way to get that much needed fiber in your diet daily," Pam says.

Another funky fruit that is great for you is pomegranate.
"Just eat the fruit itself or enjoy it as juice. It offers antioxidant benefits and is high in vitamin c and potassium," says Pam.

3. Clams:
These shelled mollusks are a delicious and healthy treat for any shellfish lover! 20 small clams have around 280 calories and fewer than 4 grams of fat! Just make sure you don't douse them in butter or a creamy sauce. Clams are a good meal choice for those on the Atkins diet because they are a source of protein, too.

4. Acai Fruit:
This dark berry is native to Central and South America and has recently grown in popularity in the U.S. The juice and pulp of acai fruits can be used in smoothies and juices, and they are rich in vitamin B, minerals, fiber, iron, proteins and omega-3 fatty acids.

"Acai is rich in anthocyanins (also known as flavonoids), which have antioxidant properties that will protect against free radicals," Pam says.

5. Eel:
Many Japanese restaurants serve barbequed eel while others use it in different types of sushi rolls. Eel contains fewer than 200 calories per 4-ounce serving and is a delicious -- and nutritious -- delicacy. Sushi is a great meal for those counting calories as the portions are generally small.

So next time you want to refuse that freaky food, you might want to consider giving it a second look! Pam says, "Not only can you get some additional healthy advantages for adding new foods into your meal plans, but they also spice it up a bit."

Last Call: Drink to Your Health

By Geoffrey Anderson Jr.


"It's 5 o' clock somewhere."

If you're a happy hour regular, you know that saying all too well. After a stressful week (or day) at work, hitting the local watering hole for two-for-one specials helps get your mind off the office and…well, everything else. You have to be careful, though: Getting too happy will eventually get you a beer belly, too.

Yet, according to new research in the American Heart Association's journal Stroke, overdoing it might actually be good for your heart -- at least for us guys. A recent study out of Osaka University in Japan found that men who drank four or more alcoholic beverages daily had a 19 percent lower risk of dying from heart disease. Women, on the other hand, quadrupled their risk.

Even though your heart might thank you, your brain won't. Both sexes increased their chances of getting strokes -- men by 48 percent and women by 92 percent. Suddenly, a long stay at Margaritaville doesn't seem all that appealing.

But, you can chalk up another benefit for moderate imbibing: University of North Carolina researchers have found a link between alcohol abstinence and depression. The researchers studied mice that drank alcohol for 28 days voluntarily. Two weeks after the mice stopped boozing, depression-like symptoms were evident.

So when 5 p.m. strikes on that long-awaited Friday afternoon, where will you be? I'll be knocking back a beer or two, but you won't find me at last call.

What do you think of the research? Tried it out yourself and noticed a difference? Share your thoughts below by posting a comment.

Eat healthy foods and exercise: 10 tips...

You've already heard the many variations on this advice. As a dieter, you know what you're supposed to do to succeed. But what about the things you're not supposed to do?

Did you know, for example, that drinking diet soda can make you fat? And so can eating low-carb protein bars and eliminating fruit! Here, for a refreshing change of pace, are the top 10 things you shouldn't do if you want to lose weight and keep it off long term:


1. Eat too little or infrequently.
Keep moods and energy up, hunger satisfied, and metabolism in high gear by eating three meals and two to three snacks a day. Don't skip breakfast!


2. Eliminate all fruits.
Extremely low-carb diets that forbid fruit are punishing and invite cheating. Stay on track with moderate portions of fiber- and nutrient-rich strawberries, raspberries, blackberries, kiwi, grapefruit, or peaches.


3. Eliminate fats.
Several studies at Harvard and elsewhere prove that low-fat diets result in weight gain. To lose weight, you need to increase your consumption of good fats (monounsaturated or polyunsaturated fats).


4. Get snacks out of your kitchen.
Snacking helps with weight loss. Make sure you replace commercial baked goods, candy, chips, crackers, cookies, and pretzels with healthy snacks such as hard-boiled eggs, cheese, celery, nuts, sugar-free gum, homemade "slow-carb" bars and muffins, protein shakes, cucumbers, yogurt, and sugar-free JELL-O.


5. Splurge away from home.
Your healthy eating program is a way of life. Try to stick to your new behaviors and habits everywhere you eat--at restaurants, friends' homes, and while traveling.


6. Consume lots of artificially sweetened foods and beverages. Artificial sweeteners trigger cravings for additional sweets in some people. Others gain "false fat" or bloating caused by the body's inability to digest sugar substitutes.


7. Count calories.
Hormone (insulin) levels, not calories, are what determine your metabolism -- the rate at which you burn fat. Eat balanced meals to keep your insulin levels steady and your metabolism working efficiently.


8. Eat lots of commercial low-carb products.
Many companies have jumped on the "low-carb" bandwagon with high-calorie, low-nutrition snack foods that will not help you change your eating habits or lose weight.


9. Adopt a rigorous exercise routine.
Exercise is important, but daily activity that you enjoy and can sustain over a lifetime is more important than killer workouts that are hard to stick with. The name of the weight-loss game is adopting habits that become second nature.


10. Load up on protein, eliminate carbs.
Protein-loading has serious health risks, and few people can stay on radical high protein, low-carb diets long term. Switch to a balanced diet that features healthy amounts of protein balanced with lots of high-quality "slow carbs" -- carbohydrates that convert slowly into blood sugar.


The husband and wife physician-chef team of Harv and Patricia Haakonson recently released Slow Carb for Life: The Ultimate Practical Guide to Low-Carb Living (ECW Press) and All New Easy Low-Carb Cooking: Over 300 Delicious Recipes Including Breads, Muffins, Cookies, and Desserts (ECW Press). Find out more about them at www.slowcarbforlife.com.

Brain's reaction to yummy food may predict weight

By LAURAN NEERGAARD, AP Medical Writer


Drink a milkshake and the pleasure center in your brain gets a hit of happy — unless you're overweight. It sounds counterintuitive. But scientists who watched young women savor milkshakes inside a brain scanner concluded that when the brain doesn't sense enough gratification from food, people may overeat to compensate.

The small but first-of-a-kind study even could predict who would pile on pounds during the next year: Those who harbored a gene that made their brain's yum factor even more sluggish.

"The more blunted your response to the milkshake taste, the more likely you are to gain weight," said Dr. Eric Stice, a senior scientist at the Oregon Research Institute who led the work, published in Friday's edition of the journal Science.

A healthy diet and plenty of exercise are the main factors in whether someone is overweight. But scientists have long known that genetics also play a major role in obesity — and one big culprit is thought to be dopamine, the brain chemical that's key to sensing pleasure.

Eating can temporarily boost dopamine levels. Previous brain scans have suggested that the obese have fewer dopamine receptors in their brains than lean people. And a particular gene version, called Taq1A1, is linked to fewer dopamine receptors.

"This paper takes it one step farther," said Dr. Nora Volkow of the National Institutes of Health, a dopamine specialist who has long studied the obesity link. "It takes the gene associated with greater vulnerability for obesity and asks the question why. What is it doing to the way the brain is functioning that would make a person more vulnerable to compulsively eat food and become obese?"

It's "very elegant work," she added.

First, Stice's team had to figure out how to study the brain's immediate reactions to food. Moving inside an MRI machine skews its measurements, which ruled out letting the women slurp up the milkshakes. Yale University neuroscientist Dana Small solved that problem, with a special syringe that would squirt a small amount of milkshake or, for comparison, a tasteless solution into the mouth without study participants moving. They were told when to swallow, so researchers could coordinate the scans with that small motion.

Then they recruited volunteers, 43 female college students ages 18 to 22 and 33 teenagers, ages 14 to 18. Body mass index calculations showed the young women spanned the range from very skinny to obese.

Brain scanning showed that a key region called the dorsal striatum — a dopamine-rich pleasure center — became active when they tasted the milkshake, but not when they tasted the comparison liquid that just mimicked saliva.

Yet that brain region was far less active in overweight people than in lean people, and in those who carry that A1 gene variant, the researchers reported. Moreover, women with that gene version were more likely to gain weight over the coming year.

It's a small study with few gene carriers, and thus must be verified, Volkow stressed.

Still, it could have important implications. Volkow, who heads NIH's National Institute of Drug Abuse, notes that "dopamine is not just about pleasure." It also plays a role in conditioning — dopamine levels affect drug addiction — and the ability to control impulses.

She wonders if instead of overeating to compensate for the lack of pleasure — Stice's conclusion — the study really might show that these people with malfunctioning dopamine in fact eat because they're impulsive.

Regardless, most people's tongues find a milkshake quite tasty; the brain reaction is subconscious.

But if doctors could determine who carries the at-risk gene, children especially could be steered toward "recreational sports or other things that give them satisfaction and pleasure and dopamine that aren't food ... and not get their brains used to having crappy food," said Stice, a clinical psychologist who has long studied obesity.

"Don't get your brain used to it," he said of non-nutritious food. "I would not buy Ho Hos for lunch every day because the more you eat, the more you crave."

How much Vitamin D do you need?

We need vitamin D....lots and lots of vitamin D. And we, and our kids, are not getting enough of it. And so we need to target higher daily doses of vitamin D - instead of 200 IU, experts now say we need 400 IU daily. And we are not coming close to meeting that target. Why? Cause most adults and kids don't drink enough vitamin D fortified milk (or even soy milk) and we don't eat enough oily fishes like tuna, sardines and mackerel and we are not eating cereals fortified with this vitamin. We're also using sunblock which is a good thing for skin cancer - but not such a good thing for our bones or for lowering our risk of diabetes, cancer and heart disease.

Now you can buy vitamin D drops for young children and if breast fed (bottled baby formulas have vitamin D) - they now need 400 IU daily. Older kids past age 1 can drink up to 4 cups of milk daily - but for health reasons it needs to be 1% or preferably, fat free milk (otherwise we are putting them at risk for too many fat calories and obesity). That being said, most kids are drinking too many unhealthy drinks like sugary sodas and fruit punches and blended coffee drinks and smoothies - they are not having fat free lattes. So maybe a vitamin D supplement is in order for teens and young

Courtesy: The Obesity Connection

Five Ways To Stay Healthy In These Stressful Times

Dear Jacques,


Without a doubt, these tough economic times can have a lot of negative effects on your body and mind, including stress, tension, anxiety, depression, weakened immunity, and illness. You may be nervous about your future because your retirement accounts have lost value. Or maybe you're concerned about your income or job security. Certainly, there are a lot of scenarios that can cause a great deal of heartache and worry right now.


But the more negative things seem to get, the more crucial it becomes to focus on the good in life-such as love, relationships, and even your health. I simply won't let worries about the economy affect my health. While it may seem impossible to stay strong, positive, and healthy during such a difficult time, it is possible-and I am going to tell you the five ways you can do it.


1. Make sure you sleep soundly at night.
Anxiety and depression can lead to sleep disturbances, and without enough sleep, your body and immune system can't function properly. To help you relax and fall asleep every night, I recommend taking 1-1.5 mg of melatonin each evening about two hours before bedtime, although you may see results using as little as 300 mcg.


2. Boost your energy reserves.
If you're feeling sluggish and worn out, there are several nutrients that can boost your energy. I recommend taking 250 mcg of vitamin B12 a day, 250 mg of L-tyrosine a day, and/or 1,000 mg of L-carnitine a day in divided doses.


3. Build resistance to illness.
Stress can lead to weakened immunity, therefore making you vulnerable to colds, sinus infections, the flu, and other illnesses. You are better off boosting your resistance to illness while you're healthy than trying to build it back up when you're sick. I recommend taking a high-quality multinutrient along with mineral-buffered vitamin C (1-2 grams in divided doses).


4. Reduce stress by exercising.
Exercise is one of the best ways to reduce stress-not to mention lose weight and improve your overall health. I recommend going for an hour-long walk every day outdoors in the fresh air. While walking, take your mind off your worries and instead, focus on your breathing and enjoy your surroundings.


5. Stay positive.
I know that having a positive attitude can be tough, especially when everything you hear in the news is negative. But, keep in mind, maintaining a positive belief system is crucial in creating your own reality, even in the midst of a greater reality like the bad economy. So try to identify at least one positive thing every day-even if it has nothing to do with the economy. You also may want to recite upbeat affirmations to yourself, such as "I am a strong, positive, upbeat woman." In addition, nurture your relationships. Financial security may be important, but love is the true currency that you can depend on each and every day without fail.


I hope this information brightens your day. Please e-mail me at letters@drlark.com to let me know what you are doing to cope with the economic recession.


Many blessings to you,


Susan M. Lark, MD

The Plate Debate: Candidates Favorite Foods

By Shawn McKee
Staff Writer

The election is right around the corner, and America is preparing to vote for their favorite candidate. While some voters may choose their nominee based on personality, party lines or their stance on important issues, we do it a little differently here at eDiets.

We think the president should be chosen based on his favorite foods. Sound silly? Well, you can tell a lot about someone by what they eat. As French lawyer, author and gastronome Jean Anthelme Brillat-Savarin (1755-1826) once said, "Tell me what you eat and I will tell you what you are."

Hail to the Chef

Barack Obama's favorite food to cook is chili; he's been making it since college and he even shared the Obama family chili recipe with Good Morning America. It sounds like the perfect treat on a cold Chicago night. There's nothing more American than chili, right?

John McCain has been known to break out the grill and cook for guests at his Arizona home as one of the ways he relaxes after campaigning. This grill maverick uses a dry rub for baby back ribs that's straight out of the Wild, Wild West.

Kitchen Table Politics

Since both men probably have little time to cook their favorite foods lately, what are they eating? Both sides can come across the aisle to agree on one thing: Pizza is good. McCain takes his slice with pepperoni and onions while Obama prefers cheese or Margherita, according to campaign insiders.

Beyond grabbing a quick slice at a place called the Italian Fiesta Pizzeria (which is kind of a strange name), Obama also enjoys Mexican food from a place called Topolobampo. He can also be found chomping on heart-healthy nuts and veggies, especially broccoli and spinach. Obama doesn't like mayonnaise.

McCain and Obama not only agree on pizza, but they also have similar tastes. McCain enjoys Tex-Mex from a place called Tee Pee, according to a spokeswoman for the McCain campaign. He also enjoys shrimp, doughnuts and, of course, barbeque. McCain admits, however, that "I don't do too well with vegetables."

So there you have it! That's everything you need to know about the presidential candidates. Well, maybe not everything you need to know, but everything you need to know to vote for our unofficial presidential food poll!

Hungry? Here's Barack Obama's family chili recipe:

Ingredients:
1 large onion, chopped
1 green pepper, chopped
Several cloves of garlic, chopped
1 tablespoon olive oil
1 pound ground turkey or beef
¼ teaspoon ground cumin
¼ teaspoon ground oregano
¼ teaspoon ground turmeric
¼ teaspoon ground basil
1 tablespoon chili powder
3 tablespoons red wine vinegar
Several tomatoes, depending on size, chopped
1 can red kidney beans


Directions:
Saute onions, green pepper and garlic in olive oil until soft.
Add ground meat and brown.
Combine spices together into a mixture, then add to ground meat.
Add red wine vinegar.
Add tomatoes and let simmer, until tomatoes cook down.
Add kidney beans and cook for a few more minutes.
Serve over white or brown rice.
Garnish with grated cheddar cheese, onions and sour cream.

-----
Try John McCain's recipe for dry rub and be a grill maverick in your own backyard.

Dry Rub:
1/3 part Garlic Powder
1/3 part Salt
1/3 part Pepper
3 lemons

Directions:
Turn the grill down to low temperature.
Mix together garlic powder, salt and pepper. Then cover both sides of the ribs with that.
Grill ribs, bone side down, for 90 percent of the time. It will take about an hour to an hour and a half. Squeeze the lemon on it frequently, because that makes it taste a lot better.

-----

BON APPETIT!----and Be Sure To VOTE!
Jacques

Organic Wine: The Inside Story

Hi all!

We have all heard periodically about the health benefits of a glass of red wine daily. The following article and its title attracted my attention and I thought it was well worth sharing with you, to complement others dealing more specifically with Foods claimed to be good or bad for you. Enjoy and Have a Great weekend!

A Votre Bonne Sante! (To Your Good Health!)

Jacques

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What Exactly is Organic Wine?
Make your drink as healthy as your meal.
By Beth Farrell

In a world striving to be more eco-friendly, the prevalence and awareness of organic foods is growing. With this comes the increasing popularity of organic wine, and you may wonder what exactly sets it apart from traditional wine. Simply put, organic means there were no pesticides, herbicides, fungicides or chemical-based fertilizers used in the grape-growing process. But it also goes a little further.

Certified Organic Wine

These are wines labeled "Certified Organic," which means the grapes were grown in Certified Organic conditions and the wine contains no added sulfites. Sulfiltes are often used as a preservative during the wine-making process and they can also occur naturally during the fermentation process. Natural sulfites are allowed in Certified Organic wines but cannot exceed 20 parts per million.

Made from Organically Grown Grapes

Wine in this category means the grapes were grown in certified organic conditions, with no pesticides or synthetics. In other words, the grapes themselves are Certified Organic, but the wine is not. These wines are allowed to have added sulfites along with the naturally occurring kind. An example of this would be the 2001 Croze Hermitage Jacques Frelin, made with 100% Certified Organic grapes.

Biodynamic Wine

This is a Certified Organic wine made with grapes grown in accordance with biodynamic farming. Biodynamic farming is a technique introduced in the 1920's by the German philosopher Rudolf Steiner. It is a type of organic farming with a strong focus on the ecological and spiritual balance of farming in relationship with the earth.

By law, all organic claims need to be stated on the wine label, so be sure to read it carefully. This way you will know exactly what type of organic wine you are purchasing.

Five Foods To Help Boost Better Health

By: Sue Gilbert

The wider the variety of the foods you eat, the better chance you have to get all the nutrients needed for good health. But there are some foods with such a strong link to disease prevention and a wealth of nutrients that it makes sense to eat them every day.

Oranges (or orange juice):
A great source of folic acid, fiber, antioxidants beta-carotene and vitamin C, and anticancer compounds flavonoids and carotenoids. Drink fresh orange juice; eat fresh oranges for snacks; make fruit salad with oranges, and toss peeled orange sections into a spinach salad.

Dark Leafy Greens:
Full of anticancer compounds, vitamins and minerals. Contains folic acid to help prevent neural-tube birth defects, antioxidants beta-carotene and vitamin C, fiber, and anticancer compounds beta-carotene and lutein. Try spinach, collard greens, kale, turnip greens. Eat raw or lightly cooked. Use in salads and stir-fry.

Bran Cereal (or other rich source of wheat bran):
Prevents constipation, is a potent anticancer agent, prevents polyps, may fight breast cancer by diminishing estrogen supplies. Mix in with your other cereals, make bran muffins, sprinkle on salads, mix into casseroles, even eat out of hand with a mix of raisins and nuts.

Yogurt (low fat, with live cultures):
Supplies calcium to prevent osteoporosis, boosts immune function, fights bacteria, has anticancer properties, may prevent yeast infections. Make fruit and yogurt smoothies, top vanilla yogurt with fresh fruit and granola, use on baked potatoes instead of sour cream.

Green tea:
Mounting evidence supports green tea's cancer fighting properties, most likely due to its anti-oxidant content. Boosts metabolism and aids in weight loss or maintenance. Drink your green tea either with or without caffeine, either hot or iced. Most studies showing the weight loss benefits of green tea were designed with green tea being consumed with meals.

Courtesy: Your Total Health Newsletter (NBC-News)

3 Easy Ways to Lose Weight and Keep It Off

How to Pick the Perfect Portion

When it comes to food portions, we are definitely living in a super-sized world. Americans have become accustomed to large portions not only at fast-food restaurants but also at many other kinds of food service establishments. In fact, portion sizes have increased so dramatically over the past 20 years that large, calorie-laden servings no longer seem excessive and have become the norm even when we dish up food for ourselves at home. And, unfortunately, our waistlines are keeping pace with the extra food we are eating.

Get a better grasp on what constitutes a sensible helping, and avoid an expanding waistline, with the following 3 size-wise tips:

1. Retrain Your Eyes

Whether you are trying to lose weight or simply maintain your weight, controlling the amount of food you consume is just as important as the food choices you make. Simply by eating reasonable portions, you can eat the foods that you enjoy and still take off pounds. The first step is to retrain your eyes to recognize perfect portions for different types of food. Take the portion distortion quiz.


Take a look at these proper serving sizes and see how your portions compare:

Using smaller, 9-inch plates instead of large dinner plates also can help you retrain your eye. You'll have a reasonable, yet filling, amount of food while still satisfying your psychological need to see a full plate.

2. Don't Be Fooled by Misleading Food Labels

Comparing food labels at the supermarket is another good way to make healthier portion choices in your diet. But, be forewarned—a quick look at the label might not be giving you the whole story. If you're like most shoppers, you notice the calories on the label first, but it's important to consider the calories as well as the number of servings per package.

Calculate how many calories are in the food on your plate.

Snack food favorites, such as cookies and chips, are especially prone to confusing food labels. Take, for example, a package of chocolate chip cookies: a serving of the regular cookies contains 160 calories while a serving of the peanut butter chip
version of the same cookie brand has merely 80 calories per serving. An easy decision, right? Look closer—a serving of the peanut butter kind is only one cookie while the original flavor lists three cookies as a serving.

3. Use Nutrition Information to Your Advantage

Don't sabotage your quest to eat the proper portions when dining out. Many fast-food restaurants now provide nutrition information about the foods they serve, allowing customers to choose a regular McDonald's hamburger (260 calories) over a Big Mac® (560 calories). But at conventional restaurants where huge portions are the norm, the choice may not be so clear. An easy way to cut calories when dining out is to order a child- or appetizer-size plate, or ask for a doggy bag when your order arrives so you can put aside a part of your meal. Look up other fast food facts.

Learning to recognize proper portions and using nutrition information wisely will keep you from overeating without realizing it. Indulging in an ice cream cone or a couple cookies from time to time won't derail your healthy diet if you do so in moderation, and it will be easier to stick to your diet if you're enjoying the foods that you're eating. By becoming mindful of proper portions, you will be well on your way to losing weight and keeping it off for good.

Reviewed by RealAge staff: March 2004
Courtesy: RealAge Newsletter

5 Surprising Reasons You're Gaining Weight

Extra calories may not be the only cause of weight gain.
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-FeatureReviewed by Louise Chang, MD

It's no mystery that a diet full of fried foods, giant portions, decadent desserts, alcohol, and sugary soft drinks will lead to weight gain. And there's little question why the pounds pile up when you take in more calories than you burn in physical activity. But how do you explain weight gain when your lifestyle includes regular exercise and a healthy diet that is controlled in calories? Gaining weight is absolutely maddening, especially when you really don't understand why the needle on the scale keeps going up.

Several things should be considered if you are gaining weight while watching calories and being physically active. More than likely, it's a variety of things working together that have resulted in the weight gain.

"Weight gain is so complicated; there are so many factors that can impact your weight. It is more likely a combination of things more than just one factor," explains Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work.

Here are five factors that can cause the scale to creep up when you least expect it.

1. You Might Be Gaining Weight Because of Lack of Sleep

The body functions best when well rested. "When you don't get enough sleep, your body experiences physiological stress and, biochemically, you store fat more efficiently," says May.

When you're tired, you also don't handle stress as well, so you may reach for food as a coping mechanism. Further, you may be taking in extra calories from late-night snacking. Some people think eating might help them get back to sleep, but all it really does is add more calories to their daily total.

Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable.

Strive to get eight hours of sleep each night.

"Add about 15 minutes to your bedtime and see how you feel," suggests May. "Continue to experiment with additional 15-minute increments until you find the ... amount of sleep that is right for you."When you develop good sleeping rituals and get regular exercise, you sleep better, she adds.

2. You May Be Gaining Weight Because of Stress

We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.

"Stress response, whether it is 'fight-or-flight,' juggling too many responsibilities, or coping with financial pressures, triggers a biochemical process where our bodies go into survival mode," explains May. "Our bodies store fuel, slow down metabolism, and dump out chemicals [cortisol, leptin, and other hormones] which are more likely to cause ... obesity in the abdominal region."

Many people reach for food to help ease the stress. But, of course, this doesn't work in the long run. "Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem," says May.

Susan Bowerman, MS, RD, assistant director of the UCLA Center for Human Nutrition, says stress eaters tend to prefer high-carbohydrate foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. "It is almost like self-medicating," she says. "Many people binge on starchy foods to make themselves feel better."

Both May and Bowerman recommend relaxation techniques ( such as:self-hypnosis) as well as exercise, which also burns calories and provides other health benefits.

3. You May Be Gaining Weight Because of Medications

Some prescription drugs used to treat depression, mood disorders, seizures, migraines, blood pressure, and diabetes can cause weight gain, from a modest amount to as much as 10 pounds per month. Some steroids, hormone replacement therapy, and even oral contraceptives may also cause gradual weight creep. Your medicine cabinet might be the cause of your weight gain if you've gained 5 or more pounds in a month without a change in your lifestyle.

"Every drug works a little differently to cause weight gain, from increasing appetite, altering the way fat is stored, to how insulin levels change," says May. "And not all drugs have the same side effects on all people."

In the case of antidepressants, weight gain may not even be related to the action of the drug -- feeling better can also result in a heartier appetite. Some drugs can cause fluid retention that shows up on the scale as weight gain, but is not fat, and is usually easily corrected.

Experts say that some of the most common types of medications that may cause weight gain are:

Steroids
Antidepressants
Antipsychotics
Antiseizure medications
Diabetes medications
High blood pressure medications
Heartburn medications

But it's important to remember that a few extra pounds may be well worth the trade-off of what a particular medication does for your overall health, experts say. Further, even if your medications are the cause of your weight gain, you still need to be mindful of eating a healthy diet and getting regular exercise.

"Rarely is the problem solved with a change in meds," says May. "These things can contribute, but rarely are the sole cause of the weight gain."

If you suspect your medication is causing weight gain, talk to your health care provider to see about changing your prescription. But whatever you do, don't go off your medication without seeking medical advice.

"There could be very serious consequences if you stop taking your medication without consulting your physician," says May.

4. You May Be Gaining Weight Because of a Medical Condition

The most common medical condition that causes weight gain is hypothyroidism. A deficiency of thyroid hormone can decrease metabolism, causing appetite loss and weight gain.

"If you are feeling fatigued, lethargic, swelling, hoarse voice, intolerance to cold, sleeping too much, or headaches, you should see your doctor for an easy test to determine if you have hypothyroidism," says May.

Much rarer is a condition known as Cushing's syndrome -- a disorder caused by an excess of the hormone cortisol -- that can also result in weight gain.

5. You May Be Gaining Weight Because of Menopause

Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.

"It is multifactoral. When women go through menopause, they lose estrogen, causing their shapes to change -- usually a loss of hip and thigh weight. And they start to gain more in the middle," says Bowerman. She explains that estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection (much like men). This spare tire around the middle has been not so affectionately called the "menopot."

The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.

"Women need to understand how critically important weight lifting and strength training is to their health," says Bowerman. And don't worry, doing strength training won't make women muscle-bound, experts say.

Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to thwarting menopausal weight gain.

Healthy Chinese Food? 5 Best, 5 Worst

By Susan Burke
eDiets Contributor

Chinese-American food is unlike healthy Chinese food served in China, where the focus is on vegetables and rice, tofu (soy protein) and occasionally small portions of beef, pork, poultry and fish.

In the U.S., Chinese fast food is often drenched in oil and/or deep-fried and you'll see more pork and beef dishes on most Chinese menus than soy and fish. At airports, I've even seen eggs, bacon and home fries in Chinese fast food.

A restaurant dining experience is a safer choice than fast food. The good news is, in any restaurant, you're the boss. Politely but firmly tell the waiter what you want. Make smart, healthy Chinese food choices, and you can maintain your weight and dine out anywhere.

Worst of Chinese

1. Crispy: Avoid dishes called "crispy" because they are deep-fried and have more fat and calories. Go for stir-fried or steamed instead.

2. Egg rolls: Egg rolls and the Chinese noodles they give you for free are deep-fried and fat-saturated. Try this: Wrap an egg roll in a paper napkin, and wait five minutes. See the fat saturate napkin. Throw away.

3. Spare ribs: There's nothing "spare" about fatty pork ribs slathered with sauce. If you're in the mood for pork, order pork.

4. Sweet and sour: No matter what the mystery meat, it's covered in the sickening-sweet sauce. By the way, the meat is fried before dunked in the sauce.

5. Fried rice: White rice is bad enough. Stripped of most nutrients, with a few added back, white rice has a high glycemic index, because it's ultra-refined and basically just starch. It's one of those foods, like white bread, that adds nothing but calories to your diet. Fried rice is simply fried white rice, making it fatty, with added bits of pork and sodium -- it's really the worst.

Best of Chinese

1. Soup: Researchers continue to rave about the "soup strategy" to control your weight. A cup of soup prior to your meal takes the edge off your appetite. Try a cup of hot and sour, egg drop, or chicken and vegetable soup. By the way, as soon as you sit down, ask the waiter to remove the fried noodles and avoid temptation.

2. Chinese vegetables: Chinese restaurants are a great place for a different vegetable experience. Here's your opportunity to try bean sprouts, bok choy, Chinese broccoli and cabbage, long beans, eggplant and more. All are powerful sources of fiber, vitamins and minerals.

3. Dim sum: A more substantial but calorie-wise choice is steamed dim sum, or dumplings. Available with different fillings, including vegetable with tofu and chicken. Avoid fried dim sum.

4. Get steamed! Request steamed chicken, fish, shellfish or tofu, with vegetables. You can eat a lot more of a healthier preparation and still feel great about your diet. I always ask for red pepper or hot mustard and spice it up.

5. Stir-fry: The same as above, ask for lots of veggies with shrimp, chicken, tofu, or occasionally, beef in a stir-fry. When ordering stir-fried items, stress "light on the oil" or ask the chef to stir-fry your meal in broth.

For dessert, opt for pineapple or other fresh fruit. And munch on your fortune cookie, which has 50 calories and no fat!

Remember, you don't have to order off the menu. Just explain to the waiter or waitress that it's important that the chef or cook make it your way. Ninety-nine times out of a 100, you'll get what you ask for.

Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.

Spicing Food Can Improve and Protect Your Health

By Rallie McAllister, M.D., M.P.H.

Spices add more than just flavor to your food. Most of the tasty and aromatic herbs offer a number of health benefits.

Oregano is the spice that gives pizza its familiar flavor, but it also has powerful anti-inflammatory properties, according to a recent article in the Proceedings of the National Academy of Sciences. Oregano's active ingredient, beta-caryophyllin, is also found in other spices, including basil, rosemary, cinnamon and black pepper.

When scientists administered the oregano compound to mice with inflamed paws, swelling subsided substantially in 70 percent of the rodents. Based on their results, the researchers concluded that the active ingredient in oregano could be beneficial in the treatment of inflammatory disorders, particularly those that affect the gastrointestinal system.

Oregano is also known for its potent antibiotic properties. Studies at Georgetown University Medical Center revealed that oregano oil is as effective as some antibiotic medications in killing disease-causing organisms.

The Georgetown University researchers tested the effects of oregano on staphylococcus bacteria, microbes that are becoming increasingly drug-resistant. Even at relatively low doses, oregano oil hindered the growth of the bacteria as well as some commonly prescribed antibiotics.

Like oregano, rosemary is a popular seasoning that offers more than great taste. Researchers at Kansas State University recently reported that compounds in the spice can block the formation of carcinogens in meat cooked at high temperatures.

When scientists applied rosemary extracts to the surface of ground beef before cooking, they noted a 30 percent to 100 percent reduction in the formation of cancer-causing heterocyclic amines.

If you like the taste of cinnamon, sprinkle away. While it's most often used to add a spark of flavor to recipes, the bark of cinnamon tree is known to have significant anti-bacterial and anti-fungal properties.

Scientists at the Human Nutrition Research Center found that when subjects with type-2 diabetes consumed no less than a half-teaspoon of cinnamon daily, they experienced significant reductions in blood sugar levels. Cinnamon consumption also brought about a substantial drop in cholesterol and triglyceride levels.

Earlier this month, researchers in Spain reported that treating packaging materials with cinnamon oil significantly prolongs the freshness of bread and other baked goods. Cinnamon-treated packaging inhibited 96 percent of mold growth in bread for up to 10 days.

Spicing your favorite dishes with garlic is an excellent way to lower your blood pressure and boost heart health. Last year, researchers at the University of Alabama at Birmingham demonstrated that garlic causes the body's red blood cells to release hydrogen sulfide, a chemical that promotes dilation of blood vessels.

The researchers found that the equivalent of two cloves of fresh garlic caused as much as a 72 percent relaxation in rodent arteries. Relaxation of blood vessels is an important first step in reducing blood pressure and promoting heart health.

Regular consumption of garlic can lower total cholesterol and triglyceride levels while boosting levels of heart-healthy high-density lipoprotein (HDL) cholesterol. The odiferous herb also protects the heart by interfering with the clotting ability of the blood, an action that can reduce the risk of heart attack and stroke.

If you're a fan of curried foods, you might want to eat them more often. Curried foods contain curcumin, an ingredient that offers an impressive array of important health benefits.

Curcumin has been shown to reduce the risk of developing Alzheimer's disease. The compound appears to work by triggering cells of the immune system to gobble up brain-clogging plaques associated with the condition.

In February 2008, researchers at Toronto General Hospital announced their findings that curcumin consumption may dramatically reduce the risk of having congestive heart failure. The scientists found that curcumin can help improve the function of diseased hearts by reducing scarring and inflammation.

While there's mounting evidence to suggest that a curry-rich diet is beneficial for individuals with Alzheimer's and heart disease, scientists are investigating other medicinal uses of curcumin. One of its most promising properties is its ability to stop the runaway growth of cancer cells.

When researchers at the University of Texas added curcumin to samples of melanoma skin cancer cells, they found that the more spice they added, the more cells died. The compound has also been shown to cause death of colorectal cancer cells in laboratory studies and to dramatically reduce the growth of prostate tumors in mice.

(Jacques' remark: Cumin(o), a Mexican spice may have similar properties as well. Its aroma and flavor are similar to curry and I generously sprinkle it together with with my favorite herb, cilantro, on just about all my Mexican dishes.)

Adding spices to your favorite dishes is a quick and easy way to add flavor to your food -- and, even better, improve your health.

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Rallie McAllister is a board-certified family physician, speaker and the author of several books, including "Healthy Lunchbox: The Working Mom's Guide to Keeping You and Your Kids Trim." Her website is www.rallieonhealth.com. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.

7 High-Powered Protein Foods

Hi, my dear friends!

For those of you who have been working on dropping unhealthy fat, especially from your mid-body, a most important "finishing touch" is the danger of simultaneously diminishing muscle tone and fiber, also bone mass. The following is to help you ensure proper physical structural balance.

Proteins, which are made up of amino acids, are the building blocks for your body. Protein helps children grow and helps build and maintain muscle mass in adults. It's a known fact that if you want to build muscle or tone up, a substantial level of protein intake is of utmost importance, but how much protein do you need?


Fitness Pro Raphael Calzadilla gives the following general recommendations:

For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).

For the recreational exerciser: 0.5 - 0.75 grams.

For the athletes: 0.6 - 0.9 grams.

For serious muscle building: 1 - 1.25 grams.

There are many good sources for protein. But here are Raphael's top 7 sources (in no particular order) that will optimize your muscle gains.

1. Egg whites -- They may not be as tasty as the whole egg, but they are an efficient protein source.

"Egg whites are an excellent source of protein, because the protein is instantly absorbed by your body," says Raphael. "They also have no fat and no cholesterol."


2. Whole egg -- For years, fear of the cholesterol in egg yolk has made people shy away from this wonderful source of protein. But in moderation, you have nothing to worry about.

"Even though the yolk is high in cholesterol, it is also higher in protein than the egg whites. One of the best sources of protein is the yolk in the egg. A Harvard study, published in The Journal of the American Medical Association showed eating an egg a day did not raise the risk of heart disease".

3. Steak -- Beef... it's what's for dinner... and it's what's for muscles if you want more of them. And not just protein, but creatine and iron as well.

4. Chicken -- Prefer something a little leaner? Chicken is a mainstay in bodybuilder's diets. Lean cuts of chicken breast have 28 grams of protein, no carbs and only 2 grams of fat.

5. Tuna -- Have you ever seen those dedicated gym rats eating tuna right out of the can? It may seem a little crude, but tuna is a hit for muscle gain, and the convenience outweighs the "lack of decorum." Higher consumption of fish is associated with a reduced risk of some types of stroke among middle-aged women, according to an article in the January 17 issue of The Journal of the American Medical Association.

6. Cottage cheese -- Guys, don't let your egos get in the way. This may be a staple of women's diets, but there's nothing wimpy about eating this high-protein food.

"Protein in cottage cheese is of extremely high quality and contains all of the essential amino acids (building blocks of protein) in the amounts proportional to the body's needs," says Raphael.


7. Salmon -- If you get sick of tuna but still want to get your protein from the sea, salmon is a great alternative. Postpone your appointment with St. Peter by consuming omega-3-rich fish such as salmon.

Courtesy: Glee Magazine.

And, I'd like to add another excellent source of protein to the list above: soy protein (tofu).

Enjoy a harmonious weekend! Always Your Friend,

Jacques

6 Minutes to a Better Memory

For a quick and easy boost to your brainpower this weekend, pull down the shades, close your eyes, and catch some daytime ZZZs.

People who take daytime naps outperform non-nappers on memory exercises. And, surprisingly, a mere 6 minutes of shut-eye is enough to refresh the mind.

The Shut-Eyes Have It

How does a quick catnap power up your thinker? Seems the mere act of falling asleep triggers a brain-boosting neurobiological process that remains effective regardless of how long you snooze.

3 More Ways to Fight the Fog

Go ahead. Make like a battery and recharge. And while you’re at it, here are a few more ways to sharpen your wit:

Flex it. You’ve got to use your brain to make it stronger. Try this fun memory-strengthening exercise.

Feed it. These folate-rich foods may protect your brain just like a bike helmet.

Socialize it. Here's why staying in touch with friends fires up your neurons.


References Published on 10/03/2008.
An ultra short episode of sleep is sufficient to promote declarative memory performance. Lahl, O. et al., Journal of Sleep Research 2008 Mar;17(1):3-10.

We bet you’re thinking: The hard part about getting in a power nap is the stress of trying to fall asleep! Sometimes, a little guided relaxation is all it takes (Self-Hypnosis). Go ahead, give it a try. Or contact us for more input: leace a Comment. And have a Memory-al weekend! LOL.

Jacques

Courtesy: RealAge Newsletter

A Thick and Creamy Weight Loss Aid

If you think it’s too yummy to have any place in a real weight loss diet, think again.

Yogurt -- that rich and creamy stuff that’s full of calcium and "healthy" bacteria -- may actually help you shed pounds.

The Sweet Facts

When obese people followed a reduced-calorie diet that included three 6-ounce servings of calcium-rich yogurt a day, they lost a whopping 61 percent more fat overall -- and 81 percent more fat around their waists -- compared with those who didn’t eat yogurt. Why? Turns out the calcium in yogurt may hinder fat storage and boost fat loss. And calcium-rich dairy products like yogurt may contain additional fat-burning compounds as well. Find out why belly fat is the most dangerous kind.

Good for All of Your Bod

Here are a few more ways yogurt helps do a body good. Yogurt can help you:
Smell better. Here’s how it wipes out stinky breath.
Feel better. Find out how yogurt fortified with healthy bacteria may help your immune system.
Save time . . . in the bathroom. Try this constipation-curing combo.
Smile. Here’s what it will do for your teeth and gums.