Exercising When You’re Overweight

When you're overweight or obese, working out can be uncomfortable in more ways than one. Here's help. By Pamela Babcock, WebMD FeatureReviewed by Laura J. Martin, MD.

When you have a lot of weight to lose, it can be hard to work out. Not only is it physically uncomfortable, but there are often emotional challenges, too ---particularly if you feel too out of shape to go to a gym filled with buff bodies and wall-to-wall mirrors.

Amy Stevens has been there. The 38-year-old from Erwin, Tenn., has shed 151 pounds in the past year and a half, down from 368 pounds.


"Making exercise part of my life was a major challenge,” Stevens says. But she did it. Here’s advice -- from Stevens and health and fitness experts -- to help.

A Turning Point
Stevens had been overweight since high school but had an eye-opening experience while snorkeling in Barbados in May 2009. She couldn’t hoist herself up the ladder into the boat. Two men had to pull her back in.

“It took that kind of shock to the system to really get my attention,” Stevens says. She joined Weight Watchers online and now weighs 217 pounds - 49 pounds shy of her goal. Exercise has played a key role in her weight loss success. But, she admits, “It was absolutely terrifying to get started.”

Small Steps Pay Off
Stevens began walking a sixth of a mile around her neighborhood daily. “I was huffing and puffing at the end of it, but I just made myself do it,” she says.

Fearing the thought of walking into a co-ed gym, Stevens first turned to the women-only Curves fitness center franchise. The supportive atmosphere eased her fears. She stayed a year, working out three to five days a week.

In December 2009, Stevens read about The Couch-to-5K Running Plan on a weight loss message board and downloaded the program's podcast. She began running 60 seconds the first day. After nine weeks, she was able to run 30 minutes daily.

Stevens now works out at a wellness center near her job as director of marketing communications at Wellmont Health System, and has added strength training to her routine. She regularly runs 5Ks. Stevens admits she’s not “a very speedy runner. But I finish, and I’m proud of that.”

Danger: Emotional Hurdles Ahead
Stevens wasn’t alone in her fear of getting started. Mental barriers often hamper obese women’s efforts to get exercise, according to research presented at The Obesity Society’s annual meeting in October 2008.

Researchers at Temple University's Center for Obesity Research and Education studied data from 278 obese and normal-weight women. When it came to exercise, researchers found that the obese women were more likely to say they were self-conscious, afraid of injury, daunted by the effort, and to report minor aches and pains. And they were less likely to be exercising a year later.

Get Support
A key challenge is “getting started and feeling supported," says Gerald K. Endress, MS, fitness director of the Duke University Diet & Fitness Center in Durham, N.C. and an American College of Sports Medicine-registered clinical exercise physiologist.

“Most obese people just don’t think they can do anything,” Endress says.
Endress recommends going to your doctor to make sure he or she understands what kind of exercise you’re planning to do.

Stevens did just that. Her doctor’s advice? “Just try. But if there’s pain, you’ve got to listen to your body,” she says.

To stay motivated, it often helps to work with a trainer who has experience with obese people or to go to a wellness center affiliated with a hospital that offers low-impact classes such as chair or water aerobics for special populations.

Endress also recommends recumbent exercise -- which is done lying down, such as a recumbent bike or recumbent stepper -- because it “supports the back and is easier on the knees and hip joints.”

Easy Does It
People should embark on a fitness program gradually because they may have underlying health issues such as high blood pressure, diabetes, or be prone to shortness of breath, dizziness, nausea, and overheating.

You can gradually work up to elliptical trainers. The key is to not sign up for a boot camp workout like on television’s The Biggest Loser because that may be too much, too soon.

"It’s best to get to the point where you can exercise 30 minutes comfortably three or four times a week before progressing to something more intense. It’s OK to break things up. If you can’t exercise 30 minutes at one time, aim for three 10-minute segments," Endress says.

Dos and Don'ts
Ready to get started? Endress recommends doing the following:

Get fitted with good shoes.
For instance, running store staff can analyze your gait and make recommendations.“The support makes all the difference,” Endress says.

Wear comfortable clothing.
Chafing is common in the leg and groin area. Shorts and a T-shirt are fine in the pool if you’re self-conscious or can’t find a suit.
Include strength training eventually. But to lose weight, focus on aerobic training in the beginning.
Consider a monitoring system to track weight, what you eat, and exercise. Many smart phones have applications or you can use online systems. Pedometers are helpful to get you moving.

But:
Don’t do high-impact exercise in the beginning. It’s fine to build up to, but jumping in with both feet landing on a hard surface “is usually going to hurt something,” Endress says.
Don't compare yourself to others in your class or gym or let feelings of self-consciousness overwhelm you. When people used to say, "Hey, you’re doing great!” Stevens says she often had the nagging thought, “If I were a thin person, they wouldn’t notice me.”
Don’t be impatient. Don't look for radical change in a short time or get fixated on big weight loss results like on The Biggest Loser. Although such shows can be motivating, they don’t help set realistic expectations. “You see people who lose two pounds in one week and they’re crying,” Endress says.

The key, Endress says, is to “be consistent and do something. There are too many people out there making excuses about why they can’t exercise.”

Stevens agrees. “It’s not easy," she says. " All of these things that you have to overcome with the fear of, 'Am I going to fit in?' and the self doubt."

"But it has absolutely been worth it," Stevens says. "It wasn't easy weighing 368 pounds."



Courtesy: WebMD.com newsletter

How to Hold Your Liquor and Avoid Hangovers

Dear Friends,

Hopefully, you and yours enjoyed a festive Thanksgiving yesterday. Since I was not next to my computer, I could only wish this mentally. The following may make up for the un-posted oversight, especially if you "really" celebrated! :o) Be Well!

Jacques

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If you're going to drink, these 5 tips may help you avoid overdoing it.By Liesa Goins WebMD FeatureReviewed by Laura J. Martin, MD

Even if you hung up your toga years ago, you can still feel like you woke up at Animal House after a night of drinking. "Alcohol impairs judgment -- add a crowd of friends who are also impaired, and your drinking behavior can be fueled by those around you," says John Brick, PhD, executive director of Intoxikon International, a Yardley, Pa. firm that consults on alcohol studies.

It's not just friends who can encourage a hangover. Glasses the size of fish bowls, generous refills, and libations that taste like desserts can all put you on a path to pain the next morning, even if you had the best of intentions.

Whether you're heading to happy hour, a wedding, vacation, or a party, here are expert tips on how to sip your spirits without them haunting you the next morning. "Hangovers are not a sign of health," Brick says.

With that in mind, none of the experts recommend overindulging, even if it is a special occasion. And with the decision to drink comes the responsibility to find a designated driver -- or a taxi --to stay safe. But when drinking is in your plans, you may want to keep these tips in mind.

1. Drink More ... Water, That Is
For every alcoholic drink you have, your body can expel up to four times as much liquid. The diuretic effect of alcohol and the dehydration it causes contribute to the discomfort of a hangover, explains Jim Woodford, PhD, a forensic chemist specializing in drugs and alcohol.

That's why Anthony Giglio, a wine expert in New York City and author of Mr. Boston Official Bartender's Guide, matches each alcoholic drink with a glass of water. "I drink at least 8 ounces [of water] with no ice to make sure I pace myself and don't overindulge," he tells WebMD.

Both Brick and Woodford agree that staying hydrated can reduce the negative effects of alcohol. "Alcohol dehydrates," Woodford says. "When you wake up with a headache and a generally icky feeling, dehydration is the cause." So replacing lost fluids with water combats dehydration and keeps you from drinking more alcohol in the meantime.

Granted, this advice isn't Nobel Prize research, but keeping a pitcher of water at your table or a glass of water next to your wine may make you feel like a genius in the morning.

2. Hit the Rocks
Giglio has another hangover-fighting strategy: "I order drinks that are on-the-rocks," he explains. "As the ice melts, the drink is diluted and I sip it slowly." Beverages like Manhattans and cosmopolitans are strained, so they stay just as potent as time goes by.

Taking your time with a drink also pays off. Your body absorbs alcohol quicker than you metabolize it. The faster you drink, the more time the toxins in booze spend in your body affecting your brain and other tissues -- and the more pain you feel in the morning, Brick says.

Metabolism depends on several factors (gender, weight, age, health), but in general, most people can metabolize roughly one drink an hour. So diluting it with ice or water will increase your time between refills and decrease your odds of a hangover.

3. Skip the Bubbles
Researchers at the University of Manchester have found that carbonated mixers increase the rate of alcohol absorption in the blood. The theory is that the gas in the bubbles is what speeds up the process. Instead, mix your liquor with fruit juice or water.

If you are going to drink something bubbly, alternate between alcohol and nonalcoholic beverages, suggests Kim Beto, a sommelier and vice president of Southern Wine & Spirits in San Francisco.

"Order a drink that looks the same as an alcoholic drink -- ginger ale in a champagne glass or Coke without the rum, for example," Beto says. The reason: You still have a glass in your hand and it feels like you're having a "real" drink, but you're not doing the same harm.

4. Pay Now or Pay Later
The saying "you get what you pay for" is often the case with alcohol. Researchers have found a link between drinking alcoholic beverages and congeners, the chemicals that contribute to the taste, smell, and color of alcohol.

In that study, people drank either bourbon or vodka with the same alcohol content. The next day, both groups reported hangovers, but the bourbon drinkers reported feeling much worse than the vodka group. The researchers attribute the difference to congeners -- bourbon has 37 times as many congeners as vodka.

In general, clear or light liquor contains fewer congeners than darker drinks, but that's not a hard and fast rule. The best rule of thumb, according to Woodford: Drink more expensive brands. The cheaper booze tends to contain higher levels of congeners than pricier versions, he says.

5. Put Your Mouth to Work
"Having a conversation is an easy way to pace your drinking," Brick says. If you're chatting, you're not guzzling, so you're slowing down the rate booze hits your blood.

But one of the best ways to occupy your mouth and reduce the odds you'll have a hangover: Eat something. "Eating slows down the absorption of alcohol so you have more time to metabolize what you're drinking," Brick tells WebMD.

What should you eat? "Fats and carbs will line the stomach and replace sugars that the body needs for fuel," says New York City nutritionist Keri Glassman, RD. The best options are whole grains and polyunsaturated fats like omega-3fatty acids, which are found in certain fish -- including salmon, tuna, mackerel, and sardines --and some nuts and seeds (including walnuts and flaxseed).

Courtesy: WebMD.com newsletter

Recipes for a Happy, HEALTHY Thanksgiving...

Thanksgiving Turkey: Recipes
By Elaine Magee, MPH, RD WebMD Expert

This Thanksgiving, most Americans will sit down to a big oven-roasted turkey. But what if there are just a few of you? What if you have vegetarian guests? What if you have gobs of Thanksgiving leftovers the next day and you want to create something comforting with all of it?

Here are three recipes to consider: a grilled turkey breast with a fresh herb rub, a quick turkey pot pie, and a special vegetarian Thanksgiving entrée -- pumpkin cannelloni.


Thanksgiving Food Trends
Food is most definitely in right now. This year alone, a new food-centric cable network has sprouted and a popular but shuttered food magazine found new life as an iPad application, among other developments.

So use these recipes to give your Thanksgiving menu an update; we predict you’ll get plenty of gratitude.

Sides Give your brussels sprouts bacon, plus other savory ideas.

Desserts Your guests expect pumpkin pie – so surprise them with one of these delicious innovations.

Main Courses
Give your turkey a makeover (or two) and accommodate the vegetarians at your table with ease.


Grilled Herbed Turkey Breast
You'll need a large indoor grill for this recipe.

Ingredients:

2.5 to 2.75-pound turkey breast (if bone is included)

1/4 cup fresh parsley leaves

3 tablespoons chopped fresh sage leaves

1.5 tablespoons fresh chopped rosemary leaves

5 teaspoons minced garlic

2 tablespoons extra virgin olive oil

Directions:

Remove skin from turkey breast and discard. Cut the turkey breast away from the bone into two equal-sized fillets.
Start preheating your indoor grill on high. Meanwhile, combine herb rub ingredients -- parsley, sage, rosemary, garlic, and olive oil -- in a processor bowl by pulsing for about 10 seconds.
Use your hand or a spatula to spread the herb rub on both sides of each fillet. When grill is ready, arrange turkey fillets on grill so that the grill top rests evenly on both pieces of turkey. Cook about 14 minutes (if fillet is 2 inches thick). Test the thickest part of the turkey fillet to make sure turkey is cooked throughout. You should be collecting some drippings in the tray of your grill (you can use this and scrapings from the top and bottom grill plates to make a gravy)
Remove turkey fillets to a serving platter and let them rest for about 5 minutes before serving.
Yield: 6 servings

Per serving: 215 calories, 39 grams protein, 0.3 grams carbohydrate, 5.5 grams fat, 0.9 grams saturated fat, 3.6 grams monounsaturated fat, 0.8 grams polyunsaturated fat, 106 mg cholesterol, 0.1 gram fiber, 63 mg sodium. Calories from fat: 23%. Omega-3 fatty acids = 0.1 gram, Omega-6 fatty acids = 0.7 gram.


Thanksgiving Turkey Pot Pie
This is a great option for people who want to have turkey but have a smaller gathering and don’t want to go through the hassle of roasting a whole turkey. It's also a good use of leftover turkey.

You can find whole-wheat pie crust in tins at supermarkets. You can let the crust defrost in the pan and then invert the pan over a sheet of parchment and roll it out to create a flat crust.

Ingredients:

1 tablespoon extra virgin olive oil or canola oil

1 large onion, chopped

1 1/2 cups sliced fresh mushrooms

3/4 cup sliced celery

1/2 cup finely chopped red pepper

1/3 cup unbleached white flour

1 teaspoon poultry seasoning

1/4 to 1/2 teaspoon freshly ground black pepper

14 1/2-ounce can low-sodium chicken broth (or 1.5 cups broth made from packets or cubes)

1 cup whole milk (2% low-fat milk or fat-free half-and-half can be substituted)

2 to 2.5 cups roasted turkey, diced or shredded into bite-size pieces

1 cup frozen shelled edamame (soybeans) or peas

1 whole-wheat pie crust (packaged or homemade)

Directions:

Coat a deep 9-inch cake pan or pie plate with cooking spray.
Add oil to large saucepan and add in the onion, mushrooms, celery, and red pepper and cook for about 5 minutes, stirring frequently. Meanwhile, combine the flour, poultry seasoning, and black pepper in a small bowl and stir to blend.
Once the vegetables are just tender, stir in the flour mixture and immediately add the broth and milk all at once. Cook, stirring over medium heat until thickened and bubbly (about 3 to 5 minutes). Turn off the heat and stir in the turkey and edamame. Spoon the mixture into the prepared dish.
Lay the prepared crust over the filling. You will have extra pie crust around the edges of the pan. You can tuck the extra crust under to form a side crust, turn the edges of the crust under and flute the top edges of the dish, or trim the excess with a knife and cut out small leaves or other shapes to decorate the pie's top.
Place the dish on a jelly roll pan and bake for about 30 minutes or until the crust is golden brown. Cool for 10 minutes before serving.
Yield: 6 servings

Per serving: 321 calories, 23 g protein, 28 g carbohydrate, 13 g fat, 3 g saturated fat, 6.5 g monounsaturated fat, 3.3 g polyunsaturated fat, 40 mg cholesterol, 5 g fiber, 232 mg sodium. Calories from fat: 35%. Omega-3 fatty acids = 0.3 gram, Omega-6 fatty acids = 3 grams


Pumpkin Cannelloni
This vegetarian dish uses Thyme Parmesan Crepes for the cannelloni dough. To make this dish dairy-free, substitute soy milk for the fat-free half-and-half or milk, delete the Parmesan cheese, substitute silken or mashed firm tofu for the ricotta cheese, and drizzle a tablespoon of olive oil over the top instead of browned butter.

Ingredients for the thyme parmesan crepes:

1 large egg

1 1/8 cup fat-free half-and-half (low-fat milk or whole milk can be substituted)

1/2 cup whole-wheat flour

1/2 cup unbleached white flour

1/4 cup grated Parmesan cheese (you can turn shredded parmesan into grated by running through a food processor)

1 teaspoon French thyme, dried


Ingredients for the pumpkin filling:

1 tablespoon extra virgin olive oil or canola oil

1 cup chopped onion

2 tablespoons dark brown sugar

1.5 cups canned pumpkin (about one, 15-ounce can)

2/3 cup part-skim or whole-milk ricotta


Ingredients for the topping:

1/3 to 1/2 cup shredded Parmesan cheese

3 tablespoons whipped butter, salted

2 tablespoons sliced or chopped fresh sage, packed

Directions:

Preheat oven to 400 degrees Fahrenheit and coat a 7 X 11-inch baking dish with canola cooking spray.
In large mixing bowl, blender, or food processor, combine the egg with the fat-free half-and-half or milk. Add in the whole-wheat and white flours and continue to blend until the batter is smooth.
Stir the Parmesan and thyme into the batter with a whisk or spoon.
Place a 6-inch crepe pan or 8-inch nonstick frying pan over medium heat. When hot, coat with canola cooking spray. Ladle 1/4 cup of batter into the pan and tilt pan to cover the bottom with the batter. When edges dry and start to pull away from the pan, turn the crepe over to cook the other side (about 30 seconds).
Remove crepe to plate and repeat with remaining batter. When all the crepes are cooked, continue with the recipe.
To make filling, heat olive oil in nonstick medium saucepan over medium high heat. Stir in onions and sauté until golden (about 3 minutes). Turn off heat and stir in brown sugar. Once brown sugar has liquefied somewhat, stir in the pumpkin and ricotta cheese.
Lay one crepe on plate and spread a slightly rounded 1/4 cup of pumpkin filling down the center. Roll the crepe into a tube and place in the prepared baking dish. Repeat with remaining filling and crepes -- there should be enough filling to make 8 crepes. Sprinkle the 1/2 cup of Parmesan cheese over the top of the crepes, cover dish with foil, and bake for 20 minutes. Remove foil and bake about 10 minutes more.
Once crepes are baking for the final 10 minutes, add whipped butter to a small nonstick saucepan and heat over medium-high heat, stirring constantly until the butter has foamed up and then died back down. The butter will be a golden color with dark brown sediment at the bottom and it will have a caramel-like fragrance. Turn off heat and stir in the sage.
When the cannelloni has finished baking, drizzle the browned butter with sage evenly over the cannelloni in the dish and serve.
Yield: 8 crepes

Per crepe: 209 calories, 9.5 g protein, 23.5 g carbohydrate, 9 g fat, 4 g saturated fat, 3 gram monounsaturated fat, 2 g polyunsaturated fat, 49 mg cholesterol, 3 g fiber, 205 mg sodium. Calories from fat: 38%. Omega-3 fatty acids = 0.1 gram. Omega-6 fatty acids = 1.4

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Jacques' notes:

It is customary to think of Thanksgiving dinners as huge, belly-expanding, loosen-up-your-belt experiences. In that spirit, I wanted to share the above over-sized post with you, to "put you in the mood". :o)---
Wishing you and yours a Happy, Healthy, Safe and Memorable Holiday!
Your Friend in Wellness,
Jacques

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Courtesy: WebMD.com Newsletter

The Benefits of Yogurt (Concl.)

10 Tips for Buying and Eating Yogurt
Here are 10 things to consider when buying and eating yogurt.

1. Decide Between Whole-Milk, Low-Fat, or Nonfat Yogurt
When buying yogurt, your first decision is whether you want regular-fat, low-fat, or fat-free. You probably have a favorite brand, with just the right texture or tang for your taste buds. If so, stick with it. But do check the label for sugar content. Some flavors and brands have more than others. And if you like a lower-fat yogurt, even better. There’s some question that while other components in dairy may be helpful to your health (calcium, vitamin D, probiotics, etc.), dairy fat may increase your risk of heart disease. Harvard University researchers recently analyzed data from the Nurses’ Health Study and concluded the data do suggest that a high intake of dairy fat is associated with a greater risk of ischemic heart disease in women.
Here are a few examples of some lower fat choices:

LOW-FAT YOGURT (6 ounces)
Calories
Fat (g)
Saturated fat (g)
Cholesterol (mg)
% Calories from sugar
Calcium (% Daily Value)
Vitamin D (% Daily Value)
Dannon Creamy Fruit Blends, Strawberry flavor
170
1.5
1
10
70%
20%
-
Dannon Activia, Blueberry flavor
165
3
1.5
7.5
62%
23%
-
Yoplait Original 99% Fat Free, Fruit flavored
170
1.5
1
10
63%
20%
20%
Yoplait Yo Plus Raspberry
165
2.2
1.5
15
58%
23%
15%
Stonyfield Farms Organic Low-Fat, Fruit flavored
130
1.5
1
5
68%
25%
-
"LIGHT" YOGURT (6 ounces)
Calories
Fat (g)
Saturated fat (g)
Cholesterol (mg)
% Calories from sugar
Calcium (% Daily Value)
Vitamin D (% Daily Value)
Dannon Light 'n Fit, Fruit flavored
60
0
0
<5>Dannon Light & Fit 0% Fat Plus
75
0
0
<5>Dannon Activia Light Fat Free Raspberry
105
0
0
<5>Yoplait Light, Fruit flavored
100
0
0
<5>Yoplait Fiber One Nonfat Yogurt (with 5 grams fiber)
120
0
0
<5>Weight Watchers Nonfat Yogurt (with 3 grams fiber
100
.5
0
5
48%
30%
30%

2. Choose Your Sweetener
The other decision is whether you want artificial sweeteners (which are used in most "light" yogurts) or whether you’re OK with most of the calories coming from sugar. If you are sensitive to aftertastes, you may want to avoid light yogurts. If you don't mind NutraSweet, there are lots of light yogurts to choose from, and all taste pretty good.

3. Look for Active Cultures and Probiotics
To make sure your yogurt contains active cultures, check the label. Most brands will have a graphic that says "live and active cultures."
If you want to know which specific active cultures your yogurt contains, look to the label again. Under the list of ingredients, many brands list the specific active cultures. And different cultures are thought to have different benefits.

4. Team Yogurt With Flaxseed
Get in the habit of stirring in a tablespoon of ground flaxseed every time you reach for a yogurt. A tablespoon of ground flaxseed will add almost 3 grams of fiber and approximately 2 grams of healthy plant omega-3s, according to the product label on Premium Gold brand ground golden flaxseed.

5. Look for Vitamin D
When enjoying calcium-rich yogurt, why not choose one that also boosts your intake of vitamin D? Some brands list 0% of the Daily Value for vitamin D; others have 20%. (See the table above.)

6. Make Yogurt Part of the Perfect Snack
Make the perfect snack by pairing high-protein yogurt with a high-fiber food like fruit (fresh or frozen) and/or a high-fiber breakfast cereal. You can find many lower-sugar breakfast cereals with 4 or more grams of fiber per serving.

7. Whip Up a Creamier Smoothie With Yogurt
Make your smoothie creamy and thick by adding yogurt instead of ice cream or frozen yogurt. Cup for cup, light and low-fat yogurt is higher in protein and calcium than light ice cream. It's also usually lower in fat, saturated fat, and calories.

8. Customize Your Yogurt
If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors. Here are a few ideas:
Add chopped strawberries (1/4 cup) and 1/8 teaspoon of vanilla extract to 6 ounces of plain yogurt to make Strawberries and Cream Yogurt.
Add canned crushed pineapple (1/8 cup) and a tablespoon of flaked or shredded coconut to 6 ounces of plain yogurt to make Pina Colada Yogurt.
Add 1 tablespoon of cool espresso or extra-strong coffee and 1 tablespoon of chocolate syrup to 6 ounces of plain yogurt to make Mochaccino Yogurt.
Add 1/4 cup chopped orange segments or mandarin oranges and 1 tablespoon reduced-sugar orange marmalade to 6 ounces of plain yogurt to make Orange Burst Yogurt.

9. Eat Yogurt at Work
Buy some yogurt and keep it in the office refrigerator (don’t forget to put your name on it). On those days when you need a morning or afternoon snack, that yogurt will be ready for you.

10. Use Yogurt in Recipes
Yogurt works as a substitute ingredient in all sorts of recipes. Plain yogurt can take the place of sour cream in a pinch (over baked potatoes or garnishing enchiladas). You can also substitute a complementary flavor of yogurt for some of the oil or butter called for in a muffin, brownie, or cake recipe. It can replace all of the fat called for in cake mixes, too.
_____

Jacques' note:

Well, my good friends, that was quite a mouthful, right? (pardon the pun--) :-) --ENJOY and BENEFIT LOTS!
Yours in Wellness,
Jacques

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Courtesy: WebMD.com Newsletter

The Benefits of Yogurt (Cont'd.)

Benefit No. 2: Some Probiotic Strains May Boost the Immune System

While much also remains to be learned about probiotics and the immune system, recent studies suggest that certain probiotic strains offer some benefits:

One review article suggests probiotics may help with inflammatory bowel disease by changing the intestinal microflora and lessening the immune system response that can worsen the disease.
Another study indicated probiotics may enhance resistance to and recovery from infection. In research on elderly people, researchers found that the duration of all illnesses was significantly lower in a group that consumed a certain probiotic found in fermented milk. They reported a possible 20% reduction in the length of winter infections (including gastrointestinal and respiratory infections).

Yogurt containing two probiotics, lactobacillus and bifidobacterium, was found to improve the success of drug therapy (using four specific medications) on 138 people with persistent H. pylori infections, according to a recent Taiwanese study. H. pylori is a bacterium that can cause infection in the stomach and upper part of the small intestine. It can lead to ulcers and can increase the risk of developing stomach cancer as well.

Benefit No. 3: Yogurt With Active Cultures May Discourage Vaginal Infections

Candida or "yeast" vaginal infections are a common problem for women with diabetes. In a small study, seven diabetic women with chronic candidal vaginitis consumed 6 ounces of frozen aspartame-sweetened yogurt per day (with or without active cultures).

Even though most of the women had poor blood sugar control throughout the study, the vaginal pH (measure of acidity or basicity) of the group eating yogurt with active cultures dropped from 6.0 to 4.0 (normal pH is 4.0-4.5). These women also reported a decrease in candida infections. The women eating the yogurt without active cultures remained at pH 6.0.

Benefit No. 4: Yogurt May Help Prevent Osteoporosis

"Adequate nutrition plays a major role in the prevention and treatment of osteoporosis, and the micronutrients of greatest importance are calcium and vitamin D," says Jeri Nieves, PhD, MS, director of bone density testing at New York’s Helen Hayes Hospital.

Calcium has been shown to have beneficial effects on bone mass in people of all ages, although the results are not always consistent, says Nieves, also an assistant professor of clinical epidemiology at Columbia University.
"The combination of calcium and vitamin D has a clear skeletal benefit, provided the dose of vitamin D is sufficiently high," she adds.
And what qualifies as "sufficiently high?"
Currently, 400 IU per day is considered an adequate intake of vitamin D for people ages 51-70, Nieves says. (Look for the Daily Value amount listed on food labels.) But more may be better.
"This amount is likely to be sufficient for most young adults for skeletal health, although many would argue that for overall health, more than the 400 IU may be required, even at these younger ages," Nieves said in an email interview.

Nieves believes that older people specifically can benefit from more vitamin D.
Many dairy products, including some yogurts, are made with added vitamin D. Find out which brands have added vitamin D by checking out the table below, and by reading labels when you shop.

Benefit No. 5: Yogurt May Reduce the Risk of High Blood Pressure

One study, which followed more than 5,000 university graduates in Spain for about two years, found a link between dairy intake and risk of high blood pressure.
"We observed a 50% reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy a day (or more), compared with those without any intake," Alvaro Alonso, MD, PhD, a researcher in the department of epidemiology at the Harvard School of Public Health, says in an email interview.

Although most of the low-fat dairy consumed by the study subjects was as milk, Alvaro believes low-fat yogurt would likely have the same effect. Dutch researchers recently reported that higher dairy consumption (mainly from milk and yogurt) was modestly linked to lower blood pressure in 2064 Dutch men and women ages 50 to 75.

Benefit No. 6: Yogurt May Help You Feel Fuller

A study from the University of Washington in Seattle tested hunger, fullness, and calories eaten at the next meal on 16 men and 16 women who had a 200-calorie snack. The snack was either:
Semisolid yogurt containing pieces of peach and eaten with a spoon
The same yogurt in drinkable form
A peach-flavored dairy beverage
Peach juice
Although those who had the yogurt snacks did not eat fewer calories at the next meal, both types of yogurt resulted in lower hunger ratings and higher fullness ratings than either of the other snacks.

(To be continued)

Courtesy: WebMD.com newsletter

The Benefits of Yogurt

What's tasty, easy, and has lots of health benefits? Yogurt!
By Elaine Magee, MPH, RDWebMD Weight Loss Clinic - Expert Column

Have you noticed that the yogurt section of most grocery stores has practically taken over the dairy aisle? It’s getting harder to find more traditional dairy foods, such as cottage cheese and sour cream, amid the sea of yogurt options. But it only makes sense that a food with as many health benefits as yogurt be given prime real estate in the supermarket.

And just what are the health benefits of yogurt?

First off, let us not forget that yogurt comes from milk. So yogurt eaters will get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

But one of the words we're hearing more and more of regarding yogurt is "probiotics." Probiotics are "friendly bacteria" that are naturally present in the digestive system. Live strains of these "good bacteria" are also found in many yogurt products. While more research needs to be done, there's some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract.
Probiotics made news recently when a class action lawsuit was filed against the Dannon Co. over marketing for its Activia and DanActive products, in which the company uses trademarked probiotic strains. Activia is a yogurt marketed as being "clinically proven to help regulate the digestive system when eaten daily for two weeks," while DanActive is a drink marketed as being "clinically proven to help strengthen the body's defense systems," according to company web sites.
The lawsuit, filed by a California law firm, alleges that Dannon engaged in a "massively deceptive" advertising campaign about those products' "clinically" and "scientifically" proven health benefits not available in other yogurts. But Dannon is challenging the suit. "The scientifically substantiated benefits of Dannon’s products are confirmed not only by the scientific journals that have reviewed and published the findings, but also by the millions of highly satisfied consumers who enjoy Dannon’s products," the company says in a news release.
Regardless of this dispute, the health benefits of yogurt are so impressive that many health-conscious people make it a daily habit. And each year, more and more research is published adding insight into the health benefits from eating yogurt.

Here are six possible health benefits to having some yogurt each day:
Digestive Myths Slideshow
Benefit No. 1: Yogurt With Active Cultures May Help the Gut
While more study is needed, there's some evidence that yogurt with active cultures may help certain gastrointestinal conditions, including:
Lactose intolerance
Constipation
Diarrhea
Colon cancer
Inflammatory bowel disease
H. pylori infection
That's what researchers from the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University concluded in a review article. The benefits are thought to be due to:
Changes in the microflora of the gut
The time food takes to go through the bowel.
Enhancement of the body's immune system (more on this below).
In another recent study, the type of diarrhea that some people get after taking antibiotics was found to be reduced when the study participants drank a drink containing three particular probiotics (L. casei, L. bulgaricus, and S. thermophilus).

(To Be Continued)
Courtesy: WebMD.com newsletter

Shed 45 pounds in 45 seconds (Concl.)

New Hope for a Long and Healthy Life

When Terri first came into my office, we did a round of blood work. At the time, her HDL cholesterol – the good cholesterol – measured 40, and her triglycerides were running high at 276.
These were big concerns for Terri, because her mother had begun having cardiovascular problems at an early age. And with years of smoking behind her, that was just one more health concern that caused her worry.

"Between the extra weight, the blood pressure pills, and all that other stuff, I knew I was walking down a path I didn’t want to be on. I just didn’t know how to get off of it."
When Terri first started her PACE exercises, the out-of-control breathing she experienced showed just how out-of-shape she was. Using a heart rate monitor, Terri’s ideal heart rate during exercise is right around 150. But once she got there, it was all she could do to breathe.
Then, it would take her 5 to 10 minutes to regain control.

That’s why she was exceptionally pleased when she came for another office visit in April. I had good news all the way around. Not only had she lost another 11 pounds of body fat – now totaling 38 – but she showed a marked improvement in important health markers. In only three months, her good HDL cholesterol had gone up by 5 points, and her triglycerides dropped by almost 30%… from 276 to 194. Today the numbers are even more astounding.

Lowering triglycerides is especially helpful for Terri, as triglycerides are more of a risk factor for cardiovascular disease in women than in men. Terri’s lungpower is on the rise, too. Terri’s office is on the second floor. Before she started PACE, she would always take the elevator. Now she bounds up the 25 steps three or four times a day without thinking about it. She also noticed she hasn’t been retaining excess fluids any longer.
"My ankles used to swell up all the time. I even bought a little foot pedal to use at work to keep the blood flowing through them… but it didn’t help much. Now, I don’t even have to think about it, because they never swell up anymore."

"The Difference Is So Amazing…"

Once Terri started dropping the pounds, we were able to add even more to her PACE routine. Initially, her weight wouldn’t allow her to do certain types of exercise… no jumping rope, jump squats, or jumping jacks… and no pull-ups or push-ups. Now, 68 pounds lighter and sporting 14 more pounds of lean muscle, Terri can participate in all of these exercises. Just imagine that: When Terri started, she couldn’t even walk for more than a few seconds. Today, she’s doing jump squats with 20 lb. kettleballs.

She’s also noticed a huge improvement in her breathing rate and recovery time.
"The difference is so amazing," she told me. "Now, when I get the heart rate monitor up to 150, I can breathe! Sure… I’m breathing hard, but it’s not all erratic and out of control like it used to be. Plus, my recovery time is just a couple minutes."

On Terri’s most recent visit to my office, I asked her what the hardest part of her journey has been… and got a good laugh out of her response:
"Getting up at 4:45 in the morning to meet Scott… Oh! And keeping myself in clothes that fit. That’s definitely been the hardest part," she chuckled.
Then she continued. "Seriously, there’s nothing hard about it. It’s easy. It works. And you can do it on your own."

She’s right about that. PACE doesn’t require anything except commitment on your part to dedicate a few minutes a day toward it. There’s no equipment to buy. No gym memberships to get locked into. Just you and your commitment. "If you work for it," Terri said, "it will work for you. And you don’t even have to leave your living room. You can do jumping jacks, squats, running in place… Just do it!"

Terri speaks from experience. Over the past 11 months Terri has:
• Lost 68 pounds of fat
• Built 14 pounds of new muscle
• Raised HDL (good cholesterol) by over 33%
• Lowered triglycerides (blood fat) by over 36%
Today, Terri is living a new, healthier, and more active life than she has in years, and is well on her way to achieving the body of her dreams.
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Jacques' notes:

I am stopping here the content sharing, as many charts + comments follow, which I suggest to those of you who wish to "see and read it all", you simply contact: Al Sears, M.D. / Wellness Research & Consulting, visit his website and ask for this FREE report and others on his site.
Best wishes for your success!
Cordially,
Jacques

How To Shed 45 Pounds in 45 Seconds

By Al Sears, M.D.


FREE weight loss report: "45 Pounds in 45 Seconds"
• Shed 68 pounds of fat
• Built 14 pounds of new muscle
• Raised HDL (good cholesterol) by over 33%
• Lowered Triglycerides (blood fat) by over 36%
...just from walking for 45 seconds, then resting.
It flies in the face of everything you’ve been told about exercise and weight reduction. What about doing hours of cardio? What about jumping around in aerobics class and sweatin’ to the oldies?
Terri is proof that you don’t need aerobics and cardio. You never did.
-----


45 Pounds in 45 Seconds
One Woman’s Journey to Miraculous Weight Loss
By Al Sears, M.D.

When Terri first came into my office, she thought losing weight was hopeless.
Terri had begun her weight-loss journey several years ago, when her weight started creeping toward the 200-pound mark. But instead of losing weight, she just kept packing on the pounds. By the time she made it to my office, she weighed 250 pounds.

During her first visit, she ran down a list of routines and diets she had tried: pilates classes, gym memberships, cycling, swimming, fast walking, colon cleansing, weight-loss supplements, high-carb diets, low-carb diets, cabbage soup diets… all with no results.

So I told Terri, she didn’t need to exercise for more than 12 minutes.
In fact, she could ease into it by walking at her own pace, then resting for as long as she needed … then repeating the routine three more times.
To help her burn fat more effectively, I also suggested she limit her carbohydrate intake and increase the amount of protein in her diet.

Needless to say, Terri was skeptical. After spending countless hours in the gym … miles on her bicycle … and years of on-again, off-again dieting, she didn’t believe that 12 minutes of exercise each day could have much effect on her weight.

That was on January 16, 2009.
Today, Terri weighs 195 and has gone from a size 20 to a size 16.
"The crazy thing about it is that it’s not hard," she said. "If you just do it and stick with it, you’ll start seeing a difference in two weeks."

Here’s Terri’s story…
A Visible Change in Only One Month

"Before discovering PACE," Terri said, "Everything took so much effort. Just the simple things – like getting up and down from sitting, or stooping to pick something up – were a chore."
When Terri went to her local mall, the extra walking would trigger lower back pain and leave her fatigued. When she went to the beach, she would feel exhausted just from carrying her beach
chair a quarter mile from the parking lot to the shoreline. When she got out of the car or off the couch, she would strain and hold her breath as she rallied to get up.

"Something had to change, so I followed Dr. Sears’ advice. And I can’t tell you how surprised I was! Within just a few weeks, I started seeing a difference… I felt stronger and had more pep in my step," she shared.

When Terri returned to my office for her second visit on February 18, 2009, the changes in her were already evident. In only four weeks, Terri had lost 14 pounds of body fat. Plus, she was bursting with energy and excitement.
"I’m ecstatic," she gushed. "Finally, something is working! It’s only the second week, and my clothes are already getting looser… the inches just seem to be melting off. I’ve never seen anything work like this in my life."

Not only was Terri shedding pounds and inches, she also noticed that she was moving around more easily, her energy levels had skyrocketed, and she was sleeping much better.
Once Terri saw the results, she agreed to participate in a long-term PACE study. So I brought in one of my PACE-certified trainers, Coach Scott Wood, to work with her.

Discover a New Body by Walking 45 Seconds
When Scott started working with Terri, he added the progressive element of PACE by challenging her to increase her exertion levels. So, he began by having her walk quickly uphill for 45 seconds, then rest.
"At first" she shared, "I had absolutely no control over my breathing. I know 45 seconds doesn’t sound like a very long time, but by the time I stopped to rest, I would be panting like crazy. And it would take forever to recover."

After her first week of walking for 45 seconds followed by rest, we progressively increased the challenge even further by incorporating a 1-minute uphill run.
We also added alternating lunges to her routine, and she would do 10 of them on her way back down the hill. The lunges are important, because they build muscle mass in your largest muscle groups, particularly the leg muscles. When these muscles are strong, they make performing every-day, physical activities less challenging. Plus, the more muscle you have, the more fat your body burns.

On Terri’s next weigh-in, she was thrilled once again. She had lost a total of 27 pounds of body fat since her first visit to my office in January. "But it’s not the pounds," she reiterates. "It’s the inches. All of my clothes are hanging on me, and I’m starting to see some curves. Who ever would have thought a 45-second walk would change my life so much?"
"That’s the nice thing about PACE," she says now. "It’s not intimidating. It’s not scary. You only have to exercise for a minute or so at a time… it’s just so doable!"

(To be continued in our next post...)