Thursday, May 31, 2012

Tips on Walking Long Distances

Walking long distances can put a strain on your feet and your body. Paying attention to details before and while you walk can make the trek less difficult. You must make sure your feet and body are well-maintained to avoid discomfort.

Clothing

Wear breathable fabrics that exposes your skin to oxygen and allow your body to sweat. Try to avoid all cotton materials. Breathable fabrics will help prevent your skin from chafing and blistering. It also helps to apply lubricant to areas where you have experienced chafing before.

Hydration

Water helps maintain energy and strength. Bring a big water bottle with you filled with water and ice. Familiarize yourself with the path you are walking and learn the locations of any water fountains you will pass on the way.

Food

Along with water, your body also needs food for energy. It burns the calories you intake and helps you walk longer distances. Bring a couple snacks in a zip-lock bag for easy access during the walk. Some healthy snacks are power bars, raisins or nuts.

Prepare Your Feet

Long distances can cause discomfort and pain to your feet. Stay off your feet as much as you can before the walk so they are rested. Clean and clip your toenails to avoid discomfort in the front of your feet. Wear light and breathable shoes to avoid painful blisters.

References

Running On Empty

Soda, candy, chips…what do they all have in common? They are all top sources of what many dietitians refer to as "empty calories."

The American Heritage College dictionary defines "empty" as "holding or containing nothing." And for all the calories these foods add to your diet, they bring along almost nothing else for your body -- very little vitamins or minerals, very little fiber or phytochemicals.

There are basically two empty-calorie culprits in our diets:

Anything with lots of sugar or other sweeteners
Anything with lots of fat and oil

Culprit #1: Anything with Lots of Sugar or Other Sweeteners

There's no way to sugarcoat the truth -- Americans are eating more sugar than ever before. Researchers from the University of North Carolina at Chapel Hill determined that, on average, Americans are consuming 83 more calories per day from caloric sweeteners than they did in 1977. And those extra 83 calories a day turn into a whopping 2,490 calories per month.
To what items do we point the finger as the primary cause of these extra calories? Shockingly, it's not even food we eat -- these added calories come mainly from soft drinks and fruit drinks.
The latest data from the U.S. Department of Agriculture's Continuing Survey of Food Intakes by Individuals lists the top five food categories that contribute added sugar to women's diets as:

Food	Average number of teaspoons of sugar (or equivalent) per serving
1. Soda and sweetened beverages (mostly carbonated soft drinks, but also includes fruit "drinks" and "ades" and bottled iced teas).	9 teaspoons per 12-ounce serving of soda; 12 teaspoons per 12-ounce serving of fruit drink or ade.
2. Cakes, cookies, pastries, and pies.	6 teaspoons in 1/16 of a pie or frosted cake.
3. Sugar or sugar substitute blends such as syrups, honey, molasses, and sweet toppings.	3 teaspoons per tablespoon of syrup or honey.
4. Candy.	3 teaspoons per 1-ounce chocolate bar.
5. Frozen milk desserts (includes ice cream and frozen yogurt).	3 teaspoons per 1/2 cup.

So, besides staying away from soda, be sure to watch for sneaky sugar calories from these items:

Other sweetened drinks. Lemonades, sports drinks, and fruit drinks.
Fancy coffee and tea drinks (hot or cold). These can be loaded with sugar calories. A 9.5-ounce bottled coffee drink contains around 190 calories and almost 8 teaspoons of sugar.
Snack cakes, pastries, and breakfast/cereal bars. Toaster pastries, granola bars, and breakfast bars fall into this category. One little toaster pastry has around 200 calories and almost 5 teaspoons of sugar. A 4-ounce supermarket blueberry muffin can contain about 420 calories and more than 8 teaspoons of sugar.
Sweetened hot and cold cereals. Check out the labels before you buy your breakfast cereals, because they list the grams of added sugar per serving. A packet of flavored instant oatmeal contains around 150 calories and around 4 teaspoons of sugar! Sugar is usually the second ingredient listed in the ingredient list.
Condiments. Pancake syrup and even catsup can add on the sugar calories if you are heavy handed. A 1/4-cup serving of pancake syrup has about 210 calories and 10 teaspoons of sugar, and 1/4-cup of catsup contains around 60 calories and 4 teaspoons of sugar!

The Next Culprit Culprit #2: Anything with Lots of Fat and Oil

Although some fats and oils contain vitamins and important fatty acids such as omega-3 fatty acids and monounsaturated fats, foods loaded with fats and oils are often empty-calorie culprits. This is particularly true when the food is full of trans fats and saturated fats; deep-fried French fries, potato chips, popcorn chicken that has more fried crumb topping than chicken, and high-fat crackers made with white flour are all examples.

Since we're talking about empty calories, it's important to note that gram for gram, fat has more than two times the calories of carbs or protein. In other words, a gram of fat has around 9 calories, while a gram of protein or carbohydrate has 4 calories. When foods have lots of added fats and oils, the calories can go through the roof pretty quickly.

One of our biggest fat traps is fast food. That's mainly because so many fast food items, such as French fries, onion rings, taco shells, chicken strips and fish filets; dressed in high-fat sauces such as mayonnaise; are either deep fried or garnished with fatty meats such as bacon or sausage.
A new survey from the Agricultural Research Service and Harvard University found a link between fast-food consumption by kids in the U.S. and increased calories and poor nutrition. Children who ate fast food on the two days surveyed took in more total calories, more calories per gram of food, and more total saturated fat than children who didn't eat fast food. The fast-food-eaters also took in more added sugars and sugar-sweetened beverages, and less milk, fiber, and fruit. Even children who ate fast food on just one out of the two days surveyed showed similar dietary problems on the day they ate fast food.
So here are my nominees for the top five high-fat, empty-calorie culprits:
Fast food. Swearing off fast food isn't the only answer. We can make better choices at fast food chains, such as ordering charbroiled chicken sandwiches (hold the mayonnaise), bean burritos, and pizza with extra tomato sauce and vegetable toppings. And we can eat fast food less often --- maybe once a week instead of every day.
Mayonnaise. Mayonnaise is basically made up of three ingredients: vegetable oil, egg yolks, and vinegar (it's not the vinegar that I'm worried about). Mayonnaise makes this list because it is loaded with calories and fat grams. Many people slather around 2 tablespoons of mayonnaise or mayonnaise-based sauces on their sandwich. This adds up to 198 calories and 22 grams of fat. See what I mean?
Chips and microwave popcorn. Although the potato and corn kernels that go into making these popular snack items have some nutritional value, once you coat them in partially hydrogenated oil, they top the charts in calories and fat grams. A 2-ounce bag of potato chips contains around 303 calories and 20 grams of fat. A bag of microwave popping corn (not the light kind) totals 435 calories and 25 grams of fat.

The Next Culprit Culprit #2: Anything with Lots of Fat and Oil continued...

Crackers. Crackers may seem like they would be good snack choices. But if you look on the ingredient labels, they're usually just white flour with partially hydrogenated fat -- neither of which does much for the nutritional value of your diet. Calories and fat can add up quickly here, too. A 2-ounce serving of Ritz Bits, for example, totals 302 calories and 17 grams of fat, while the same size serving of cheese crackers comes to around 285 calories and 14 grams of fat.

Packaged frozen snacks. Walk down the frozen-food aisle and you'll find scores of packaged savory snacks just waiting to be popped into the microwave: hot pockets, pizza rolls, egg rolls, etc. Trouble is, these are full of partially hydrogenated fats and oils. Just one pepperoni pizza pocket totals around 510 calories and 26 grams of fat.

The Final Word

So what's the final word on these empty-calorie foods Americans to love so much?
When it comes to empty-calorie foods, it's all about moderation. A little is fine; a lot can get you into calorie overload. You can have your cake and eat it, too -- as long as the piece of cake is petite, and choosing empty-calorie foods instead of nutrient-rich ones is the exception, rather than the rule.

What are Empty Calories?

Currently, many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices.
Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some solid fats are found naturally in foods. They can also be added when foods are processed by food companies or when they are prepared.
Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared.

Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories. The foods and beverages that provide the most empty calories for Americans are:

Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)

These foods and beverages are the major sources of empty calories, but many can be found in forms with less or no solid fat or added sugars. For example, low-fat cheese and low-fat hot dogs can be purchased. You can choose water, milk, or sugar-free soda instead of drinks with sugar. Check that the calories in these products are less than in the regular product.

In some foods, like most candies and sodas, all the calories are empty calories. These foods are often called "empty calorie foods." However, empty calories from solid fats and added sugars can also be found in some other foods that contain important nutrients. Some examples of foods that provide nutrients, shown in forms with and without empty calories are:

Food with some empty calories	Food with few or no empty calories
Sweetened applesauce (contains added sugars)	Unsweetened applesauce
Regular ground beef (75% lean) (contains solid fats)	Extra lean ground beef (95% or more lean)
Fried chicken (contains solid fats from frying and skin)	Baked chicken breast without skin
Sugar-sweetened cereals (contain added sugars)	Unsweetened cereals
Whole milk (contains solid fats)	Fat-free milk

Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep your intake of added sugars and solid fats low.

A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink.

The 411 on Calories

Find out how many calories you need to keep your body fueled and fit.

If you're interested in nutrition or weight loss, you no doubt pay a lot of attention to calories. But do you know what exactly calories are, and how many you really need?
Calories: The Good, the Bad, and the Empty
There is really no such thing as "good" or "bad" calories. "Your body processes each calorie the same," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas. But Lummus adds that some foods are far more nutritious than others. "We strive to make our calories the most nutrient-dense that we can, meaning that we are packing in a lot of nutrition for a very small amount of calories. You are optimizing your calorie budget, so to speak."
While calories get a negative rap when it comes to weight control, calories are actually an important source of fuel you cannot live without. "Your body needs calories for energy," says Lummus. Calories are the force behind everything we do, including eating, sleeping, and breathing.
"Calories are how much energy your body gets from the food and beverages that it consumes," says Lummus. Most food sources are composed of some combination of carbohydrates, fats, and proteins, and each of these nutrients contains calories. Yet it's important to stay away from "empty" calories in foods like sweets and soda, warns Lummus.
Calories: Finding Your Magic Number
You must find the right balance of calories every day, depending on your overall goals. "Eating too many calories and not burning enough through physical activities would yield a weight gain, while not eating enough calories [to keep up with your calorie burn] would yield a weight loss," says Lummus.
The number of calories a person needs depends on many individual factors, including age, weight, height, and activity level. When dieticians counsel clients on calorie needs, they take all of these facts into consideration and come up with a suggestion for how many calories are needed to maintain, lose, or gain weight.
In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your health, notes Lummus, since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories.
Teenagers' caloric needs can vary considerably. For example, teenage boys may require up to 3,000 calories per day, while teenage girls usually need around 2,200 calories each day. "For children, calorie needs are going to change a lot more because they are growing so rapidly," Lummus continues. She says that infants 5 to 12 months of age need around 850 calories daily, 1- to 3-year-olds need roughly 1,300 calories daily, 4- to 6-year-olds need about 1,800 calories daily, and 7- to 10-year-olds require 2,000 calories daily.
"Counting calories is usually not necessary for children," says Lummus. "You just want to make sure that your child is getting all of the requirements from all of the food groups."
Both children and adults should get the bulk of their calories from a variety of healthful foods, including low-fat or fat-free dairy products, fruits and vegetables, whole grains, and lean protein sources — the building blocks of a nutritious diet.

How Many Calories Do I Need??????

How many calories do you need to maintain a healthy weight?
www.webmed.com

To maintain weight, see the calorie chart below. This chart represents calorie guidelines to maintain weight based on median height and weight -- a BMI (body-mass index) of 21.5 for females and 22.5 for males – as well as activity level.
Tolose weight -- about 1 pound a week -- reduce total calories in the chart by 500 a day by eating less and become more physically active.
To gain weight, add 500 calories per day for each pound you want to gain per week.
For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.

Gender	Age	Sedentary*	Moderately Active*	Active*
Females	19-30 31-50 51+	1800-2000 1800 1600	2000-2200 2000 1800	2400 2200 2000-2200
Males	19-30 31-50 51+	2400-2600 2200-2400 2000-2200	2600-2800 2400-2600 2200-2400	3000 2800-3000 2400-2800

*Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). An active person walks more than 3 miles daily at the same pace, or equivalent exercise

Wednesday, May 30, 2012

Why is BMI Important

The BMI, or body mass index, is important because your chances of having a longer and healthier life are better if you have a healthy BMI, according to "Essentials for Health and Wellness." You have a higher risk of the following problems if your BMI is 25 or above--accidents, arthritis, breathing difficulties, diabetes, gallbladder disease, heart disease, high blood pressure and varicose veins.

BMI Defined

The BMI is your weight divided by your height squared (W/HH). Your weight is in kilograms and your height is in meters because most of the world's nations use the metric system. One kilogram equals 2.2 pounds, and one meter equals 39.4 inches. You are at a normal or healthy weight if you are an adult and your BMI is between 18.5 and 24.9, underweight if your BMI is below 18.5, overweight if your BMI is between 25 and 29.9 and obese if your BMI is 30 and above.

Accepted by Doctors

The Metropolitan Life Insurance Co.'s weight-for-height tables and other body fat measurements also project whether you are at risk for diseases. However, the BMI became important to many doctors after a 1972 study showed it was the "best predictor" of weight-for-height tables, according to "Beyond BMI," an article in the July 20, 2009, issue of "Slate" magazine. Doctors advising patients can also use the BMI without subjectively assessing body frames, a critical component of Metropolitan's tables.

Saves Money

The BMI is also important because it saves doctors a lot of money. Five other methods accurately measure obesity, but they are expensive, require highly trained professionals and/or are "not always readily available," the Centers for Disease Control and Prevention (CDC) reports. The CDC identifies these methods as biolelectrical impedance, dual-energy X-ray absorptiometry, isotope dilution, skinfold thickness with calipers and underwater weighing.

Assesses Risk

The BMI's accuracy at assessing your increased risk of getting serious diseases makes it very important, according to the National Institutes of Health and the CDC. The National Heart, Lung and Blood Institute report that you are at increased risk for cardiovascular disease, hypertension and Type 2 diabetes if your BMI is between 25 and 29.9. Your risk of getting these three diseases is "high" if your BMI is between 30 and 24.9, "very high" if your BMI is 35 to 39.9 and "extremely high" if your BMI is 40 and above.

Predicts Other Diseases

High BMIs project increased risk of high bad cholesterol levels, low good cholesterol levels and high triglycerides levels so knowing your BMI is important long before you are at risk of more serious cardiovascular diseases, the CDC reports. High BMIs also project increased risk of breast cancer, colon cancer, endometrial cancer, gallbladder disease, osteoarthritis, respiratory problems, sleep apnea and strokes.

Helps Young People

The BMI's importance is emphasized by its accuracy at measuring children's body fat, the CDC reports. You can find your children's BMI by consulting the CDC's website, which tells you whether they are underweight (less than fifth percentile compared to kids who are the same age, height and gender), healthy weight (fifth through less than 85th percentile), overweight (85th through less than 95th percentile) and obese (95th percentile and above).

References

"Essentials for Health and Wellness"; Gordon Edlin, Eric Golanty, Kelli McCormack Brown; 2000
"Slate" magazine; Beyond BMI; Jeremy Singer-Vine; July, 20, 2009
Centers for Disease Control and Prevention: About BMI for Adults
National Heart, Lung and Blood Institute: Classification of Overweight and Obesity by BMI

FYI your BMI is PDI

What is my BMI?

Your BMI is your body mass index and is a very easy number to find. It requires minimal information from you: your gender, your weight and your height. With that information the BMI Calculator on our home page can give you your personal Body Mass Index instantly.
BMI is used by doctors, weight loss specialist and trainers in order to determine whether or not you are at a healthy weight. Because it factors in both your height and weight, it is a much more accurate number than your weight only.
Those who are familiar with the use of the BMI will often make recommendations to you based on your number. They may suggest that you need to gain weight, remain stable or quite often lose weight for optimal health.

The Importance of Knowing Your Own BMI

Knowing your own BMI is very important because it essentially tells you whether or not you are at a healthy weight. You can easily monitor your own health risks by keeping tabs on your BMI. In fact, by learning your BMI, you can determine whether or not you need to seek further help in getting to the ideal weight.
The body mass index indicates how much fat is in your body based on your height and weight. This knowledge can tell you whether you are at risk for a variety of conditions such as diabetes, cardiovascular conditions or even certain cancers. Elevated BMI levels mean you are at risk of numerous health problems.
Your BMI actually calculates a number based on your height and weight and then gives it in a percentage form. The percentage will tell you if you are within a healthy weight range, are underweight, normal, overweight or even obese, by finding the number on a BMI table. If your BMI is between 18.5 and 25, you are considered healthy. Lower BMI numbers are considered underweight. From 26 to 30, your BMI indicates that you are overweight. A BMI higher than 30 indicates obesity, a very serious risk factor for multiple health conditions.
When you are more aware of the health risks that face you, it is more likely that you will actually make the necessary changes in order to reduce those risks. Many people are prompted to make healthier choices and reduce their weight accordingly when they learn that they fall into the overweight, moderately obese or even severely obese categories. It is quite easy to ignore weight gain until it is evaluated, labeled and risk factors outlined.
Your BMI is much more than just a number your doctor or trainer looks at. You also need to understand the importance of your BMI in your overall health. Even if you think your weight is not too bad, a closer look at it by finding your BMI number may reveal risks you never thought you were facing.

The Importance of Checking Your BMI Periodically

Any time you find that your weight has fluctuated, you should take the time to run your new numbers through a BMI calculator again to find out exactly what your new BMI is. Even a small weight gain from holiday snacking or a reduction in physical activity can mean that you have taken yourself from one a healthy level to an unhealthier one.
By periodically checking your BMI, you can stay on top of your health and get the necessary prompting to get back on track. By increasing your activity level and changing your eating habits, you can effectively take control of your weight and as a consequence, your BMI. By watching out for the sugars and fats in your diet in order to lose weight, you can get back to the health level you previously enjoyed. With regular BMI monitoring you can make sure you spot weight problems early and get back on track before the problem gets out of control.

Check Your BMI Today

You can check your body mass index easily by using our free online BMI calculator. You simply need to input three things. Select your gender first and then input your height and weight to get that all important number right away. Along with your BMI percentage you will be told what category you fall into: underweight, healthy weight, overweight, moderately obese or severely obese. The calculator even gives advice, such as what weight you would need to attain for a healthier BMI.

English BMI Formula
BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703
Metric BMI Formula
BMI = ( Weight in Kilograms / ( Height in Meters x Height in Meters ) )

GOOOO FOR IT ----

Never Ever Give Up or Give In --- You CAN Do This!

Just Do It

9 Myths About Your Salad

It's not just the fries. Many diet nightmares can be traced to the seemingly virtuous salad.

celery with salad dressing dripping off

Bill Diodato

MYTH #1: IT'S JUST A SALAD!
There's nothing "just" about the 490 calories and 41 grams of fat in a Subway BMT salad with ranch dressing. That adds up to even more calories and fat than a Burger King Bacon Cheeseburger (360 calories, 18 grams of fat). At Ruby Tuesday, the Carolina Chicken Salad packs -- brace yourself -- 1,300 calories and 72 grams of fat (275 fewer without dressing).

MYTH #2: FAT-FREE DRESSING IS HEALTHIEST.
Not quite. You do save on calories when you take out the fat, but many such dressings are loaded with sugar -- more than two teaspoons per serving -- and offer zero nutrition. Plus, they block your ability to absorb the carotenoid antioxidants in salad greens and tomatoes -- important compounds that reduce the risk of heart disease. In one study, people eating full-fat salad dressing absorbed twice the nutrients of those using reduced-fat dressing. Fat-free dressing allowed for virtually no absorption of these good guys.

MYTH #3: CELERY HAS NEGATIVE CALORIES, SO IT WILL COMPENSATE FOR THE EXTRA CHEESE!
At six calories per stalk, celery is unquestionably a weight-friendly food. Alas, the body doesn't expend more calories than that to chew and digest it, according to David Baer, Ph.D., a research physiologist at the USDA Beltsville Human Nutrition Research Center in Maryland. "No negative-calorie foods have been discovered yet," he says.

MYTH #4: LETTUCE IS LETTUCE.
Not when it comes to nutrition (or flavor): Arugula and watercress are superstars, loaded with cancer-fighting compounds. In fact, a chemical in watercress has been shown to deactivate one of the cancer-causing toxins in tobacco smoke. Spinach is another hero because of its cache of lutein, thought to protect against cancer and blindness. And baby versions of kale, mustard greens, and turnip greens are less sharp, tough, and bitter than the grown-ups but are outfitted with the same cancer-fighters. Dark-leaf, mild-tasting greens, including romaine, red-leaf lettuce, and many mesclun mixes, don't have a wealth of phytonutrients but have respectable levels of beta-carotene. Light greens, like iceberg and endive, are pretty much nutrition duds.

MYTH #5: GO FOR THE GREEN.
Colorful, all-vegetable salads offer good-for-you phytonutrients that aren't available in greens. For instance, powerful antioxidants (anthocyanins) in purplish vegetables such as eggplant help reduce heart-disease risk and improve brain function. Radishes offer cancer-fighting indoles; red tomatoes are the ultimate in lycopene, linked to lower risk of heart disease and cancer.

MYTH #6: GARBANZO BEANS GIVE ME A MEAL'S WORTH OF PROTEIN.
A ladleful (about 1/4 cup) provides roughly four grams of protein -- not enough, if that's the only protein you're having in that meal. You need .36 grams per pound of body weight per day (so a 154-pound woman needs about 55 grams of protein daily). Get more by using 3/4 cup of beans -- that's 11 grams of protein -- plus 1/4 cup of chopped egg (four grams of protein) or 1/4 cup of shredded cheese (seven grams of protein).

MYTH #7: IF I ADD BACON, I MIGHT AS WELL HAVE ORDERED A BURGER.
Bacon won't ever win any health prizes -- in fact, nutritionists consider it a fat (and not a healthy fat!), as opposed to a meat. But it's not as bad as you might think. One slice, about 1 1/2 tablespoons crumbled, has about the same amount of fat as two tablespoons of feta or shredded cheese or one tablespoon of sunflower seeds. Just make sure you keep other fats, such as croutons or creamy dressing, out of your salad.

MYTH #8: YOU CAN'T GET FOOD POISONING FROM SALAD LIKE YOU CAN FROM BEEF OR CHICKEN.
"Lettuce, sprouts, and tomatoes are some of the most common carriers of salmonella, toxic strains of E. coli, and other harmful microbes," says Christopher Braden, M.D., at the Centers for Disease Control in Atlanta. How do they get into your salad? From the manure and contaminated water they're grown in (suspected in last year's E. coli/spinach fatalities), from a dirty cutting board or knife, or from people touching the vegetables without washing their hands. Not much you can do about it when you're out, but at home, wash veggies under running water.

MYTH #9: ORGANIC SALAD IS HEALTHIER.
When it comes to nutrients, freshness matters more than an "organic" designation. Every day after they're picked, vegetables lose vitamin B, vitamin C, and other nutrients; heat and light speed the decline. A conventional head of lettuce that was picked yesterday will have retained lots more nutrients than an organic head of lettuce that's a week out of the fields. Of course, there are reasons to choose organic, but a nutrient bonus isn't one of them.

http://www.marieclaire.com/health-fitness/news/Salad-Myth

Top 5 Ways To Ruin a Healthy Salad

By Shereen Jegtvig, About.com Guide

Updated May 05, 2012

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

A typical green salad is low in bad fats, low in calories and high in nutritional value. However, adding too many of the wrong ingredients can make a healthy salad into an unhealthy salad. Here are the things that happen to turn a good salad bad.

1. Using Only Iceberg lettuce

Iceberg lettuce has a nice crunch, but almost no nutritional value beyond being a source of water. Use a variety of darker greens like spinach, leaf lettuce, arugula, dandelion greens, kale, watercress and basil leaves. The darker the leaves the better, they're richer in folate, minerals and phytochemicals.

2. Using Lots of Croutons and Bacon Bits

These extra toppings don't add any nutritional value, but they do add a lot of calories if you pile them on. One-half cup of croutons has about 100 calories and bacon bits are loaded with fat and artificial ingredients. There are better ways to add crunch to your salad. A tablespoon or two of chopped walnuts or flax seeds have omega-3 fatty acids for your heart and nervous system, plus they have fiber, which your body needs for a healthy digestive system.

3. Adding Extra Cheese

Cheese is a great source of calcium and protein, but pay attention to how much cheese you are using. A serving of cheese is about one and one-half ounces - or about the size of a pair of dice. You can also use vegetarian cheese substitutes made from rice or soy.

4. Adding Fried and Processed Meats

Adding slices of cooked chicken breast can transform a salad into a full-fledged meal. However, adding three deep-fried chicken strips to a salad will turn a healthy salad into a health-disaster. Deep fried meats add extra fat and lots of calories. Another health-busting idea is to add several slices of processed sandwich meats, which have been associated with an increased risk of certain types of cancer.

5. Drenching Your Salad With Dressing

Salads are usually topped with a bit of dressing, but since salad dressings are generally high in calories, you need to watch your portion size. A serving of salad dressing is only two tablespoons and most dressings have about 100 to 200 calories per serving. A better idea is to forgo the salad dressing and squeeze some fresh lemon and lime juice on your salad, or use some salsa as a topping.

Tuesday, May 29, 2012

The Importance Of Vitamins To Your Body

By Charlene J. Nuble

The body needs a minimum amount of vitamins and minerals each day to remain healthy and function properly. A balanced diet normally supplies sufficient vitamins. However, serious disorders can still develop if the diet does not meet your body's needs. Symptoms of a deficiency in vitamins and minerals usually appear when the lack is already in a relatively advanced level. For instance, people who do not have enough of the vitamins A, B1 and B2 suffer from recurring tiredness, mental or emotional disturbances, loss of appetite and chapped lips, among others.
The common causes of these vitamin deficiencies include poor eating habits, alcoholism, emotional stress, the improper absorption of vitamins and minerals (usually due to liver or intestinal disorders), the intake of medicines that interfere with the ingestion of vitamins and lack of exposure to sunlight. If you constantly feel sluggish and suffer from chronic health-related inconveniences, you might be short of the vitamins your body needs to function properly. Doctors will usually prescribe supplements that address the lack of vitamins and minerals in the body. However, also keep in mind not to overdo it, as an excess of vitamins can also be harmful. Do you still need to take vitamins even if you maintain a healthy diet? The answer is yes.
Proper food consumption should be accompanied by the right vitamins and minerals. Vitamins serve as buffers in the event that your diet does not meet your daily requirements fully. Surely you can't calculate how much vitamins and minerals your body takes in with every meal you consume. And while most people take vitamins to avoid common deficiency-related diseases, not all products available cater to what your body requires. There are those that still lack what you need.
The key components you must look for in a supplement are the vitamins B6, B12, D, E and folic acid. Aside from being dietary supplements, these so-called B vitamins have been known to help combat certain types of cancer and heart ailments. While there remains no hard-lined link between cancer and a daily intake of B vitamins, studies that suggest their preventive powers have helped raise the importance of daily doses of vitamins and minerals into our system.
Standard RDA-level vitamins can easily be bought over the counter at a reasonable price. Yes, the old belief that a proper diet is enough to keep you going has become a myth. It is time to invest in our health. Whether we admit it or not, we need vitamins. Sure, it does lead to added costs; but when we really think about it, vitamins are probably the cheapest type of insurance readily available in the market right now. Who are we to say no?

Take Your Vitamins

The Importance Of Vitamins When DietingIn our quest to get that "perfect" body, we actually tend to
lose our focus on the real things that should matter to us,
such as our health and well-being. Thus, we end up not only
neglecting our insides but possibly our relationships with
others as well.

Cutting down on our daily calorie intake does
not necessarily assure us of a slimmer waistline and smaller
thighs. However, having our calorie-levels set way down low
what dieticians actually prescribe is not only sheer
shallowness but a cause a lot of ill effects on your health.

From mood swings to fainting spells, our bodies tend to give
out whatever "distress signals" it can think of just to tell
you to stop that mindless way of dieting.

When it comes to dieting, do bear in mind that food is not the
enemy - it never was. It's actually the way we abuse our bodies
that can turn everything into a downward spiral. Stop obsessing
about what you've eaten in a day (or the lack of it) in order
to keep yourself fit and healthy you'll actually need food
(with all its vitamin and mineral content) to help you achieve
this. Remember, do everything in moderation (especially in
dieting).

Unknown to the "anorexic community" who would rather die than
actually eat, there are certain vitamins and minerals - that we
can get from the right type of food which are actually essential
how we'll be able to convert these nutrients into energy rather
than just store them into our thighs and bellies as fat. As
much as we try to deny ourselves of the proper amount of food
that our bodies need in order for it to run much more
efficiently, we actually need a big lifestyle change and make
sure to always keep in mind recommended daily levels of
vitamins and minerals that our bodies need in order to be
healthy and fit.

When it comes to dieting, we must always keep in mind the
importance of the Vitamin B complex. This kind of vitamin
actually plays an important role in how fast our body can
digest the food that we put in and eventually turning it into
physical energy.

When food is properly digested, our bodies
greatly benefit from this because aside from not storing excess
fat, being healthy actually makes as more alert and less prone
to illnesses.

Vitamin B2, B3 and B6 however, are all associated
with the proper functioning of the thyroid gland. Vitamin and
mineral deficiencies can actually affect the way this gland
works in a big, big way. A clear sign of a disruption in how
the thyroid gland functions is when our metabolism goes haywire
and prevents us from determining the amount and rate of the
calories that we burn off.

Another important mineral that we can acquire from actual
eating is Zinc, just one of the many minerals that can actually
help people with dieting safely. This mineral can actually have
an effect on the way our food taste as well as on how we'll be
able to control our appetites. Along with Vitamin A and Vitamin
E, Zinc is a mineral that helps people in regulating their
thyroid hormones.

It's also important to note that when it comes to dieting and
nutrition concerns, it is really not just the reflection of
ourselves that we see on the mirror which should serve as our
gauge on whether or not we're healthy. Dieting can actually be
very emotionally stressful and when we lack certain vitamins
and minerals it can actually be a small step towards
depression.

For many people who have weight problems, food
actually helps us feel better, even acts as our "security
blankets" whenever we're down on the dumps. Which is why
skipping meals or just basically not eating at all is not the
way to diet, it'll not just give you an ulcer but mental
illness (depression) as well.

It is also important to keep in mind the big impact that the
Vitamin B complex has on our mental health. Deficiencies in the
vitamins that make up the B complex can actually result in a
series of complications which might lead to a mental illness
such as confusion, anxiety, depression, dementia, paranoia and
even psychosis. Furthermore, deficiencies in the Vitamin B
complex can bring about insomnia which can make any one of
those symptoms much worse.

Vitamin C is another vitamin that is important to one's overall
feeling of well-being. Arm yourself with the proper knowledge
with regards to how we can greatly benefit from the various
vitamins and minerals that we can find in our daily food
intake.

The production of serotonin and dopamine as well as the
maintaining of chemical balance within the brain is a something
that can be well regulated with the proper intake of the
available nutrients.

Nutrition is especially important to the success of any weight
loss diet. Dietary supplements, taken accordingly to the
prescribed amount, can be an excellent way to maintain nutrient
levels while reducing caloric intake.

About The Author: Charlene J. Nuble 2005. For up to date links
and information about Vitamins, please go to:
http://vitamins.besthealthlink.net/ or for updated links and
information on all health related topics, go to:
http://www.besthealthlink.net/

Low Calorie Diet Information

Jan 11, 2010 | By Karen Jean Gaskell

A low calorie diet can mean little more than cutting back on the number of calories you consume each day. However, a healthy low calorie diet encourages weight loss while maintaining proper nutrition. Some calorie restriction diets are regarded more as of a way of life than they are temporary weight loss programs. Diets that are very low in calories are typically designed to treat obesity under the supervision of a physician. There are a number of low calorie diet plans to consider for weight loss and/or in the quest to achieve optimal health.

Considerations

The Diabetes Monitor website defines a low calorie diet as one that restricts calorie consumption to between 800 and 1,500 calories per day. The Mayo Clinic says low calorie diets should include fruits, vegetables, grains, low-fat dairy products, lean protein sources, nuts and seeds. The Harvard School of Public Health says fast food should be avoided not only due to its high caloric content but because it contains saturated and trans fats. According to the Mayo Clinic, trans fats not only raise "bad" LDL cholesterol levels they lower your "good" HDL cholesterol.

Calorie Restriction Diets

A calorie restriction diet focuses on lowering calories while improving your overall nutrition. The goal of this type of diet according to the Calorie Restriction Society (CRS) is to obtain the maximum amount of nutrition from a minimum number of calories. The CRS believes the nutritional value of the foods you consume should be your number one consideration and the number of calories a secondary concern.

CR Dietary Considerations

According to the CRS, a calorie restriction diet discourages the intake of saturated fats, simple sugars and flours. A moderate amount of protein is recommended along with plenty of green leafy and non-leaf vegetables.

Very Low Calorie Diets

A very low-calorie diet generally uses commercially prepared nutrition formulas (shakes and bars) to expedite weight loss in people who are obese according to the National Institutes of Health (NIH). People on a VLCD diet typically consumer no more than 800 calories per day.

Effects of the Very Low Calorie Diet

Experts at the National Institutes of Health say that very low calorie diets may result in substantial short-term weight loss in obese patients. However, it should occur in conjunction with nutrition and behavioral counseling, exercise and possibly medication.

Outlook

The positive health effects of maintaining a healthy weight are worth the effort according to Harvard School of Public Health. The benefits including a reduced risk of diabetes, high blood pressure, heart disease, stroke and several cancers. Experts at Harvard say that a food diary can help you stay in touch with how much you are eating and make you more aware of how quickly calories can add up.

References

Don't You Quit!

Monday, May 28, 2012

The Best Cereals for Exercise and Recovery

To get more pre- and post-workout benefits from your flakes, oats, or clusters, look for the right ingredients. The rest is up to your taste buds

By: Paige Greenfield

Photo Credit: Mitch Mandel

Is Cereal the Perfect Food?

Cereal is as versatile as it is popular—it's a healthy breakfast, an on-the-go snack, even a satisfying dinner. Choose brands that are packed with complex carbohydrates, fiber, vitamins, and minerals, and it can also be an ideal ride fuel, says Tara Gidus, RD, an Orlando, Florida-based dietitian. And research has shown that it can be effective for muscle recovery, even more so when you eat it with milk.

But with cereal boxes shouting claims like "No cholesterol!" and "Whole grains!" it's hard to separate the nutritious from the suspicious (a recent study found that 52 percent of cereals marketed to children contain more sugar per one-cup serving than three chocolate-chip cookies). So we shopped the cereal aisle and, with Gidus's advice, found five of the best pre- and postride options for cyclists.

Photo Credit: Mitch Mandel

Post Shredded Wheat

Crave this: A satisfying belly filler

Choose this: Post Shredded Wheat

Consuming complex carbs in the morning—Shredded Wheat has 47 grams of whole grains per serving—helps restore your muscles' glycogen stores, your body's primary source of energy during a bike ride.

Per 2 biscuits: 160 calories, 1g fat, 6g fiber, 0g sugar, 5g protein

Photo Credit: Mitch Mandel

Nature's Path Flax Plus Flakes

Crave this: Good ol' fashioned raisin bran

Choose this: Nature's Path Flax Plus Flakes

Most raisin brans contain sugarcoated raisins, which push sugar to nearly 20 grams per serving. To get the energy without the crash, add 1/4 cup of unsweetened raisins to plain flakes.

Per 3/4 cup: 110 calories, 1.5g fat, 5g fiber, 4g sugar, 4g protein

Photo Credit: Mitch Mandel

Arrowhead Mills Puffed Rice

Crave this: Something light and not sweet

Choose this: Arrowhead Mills Puffed Rice

Made from whole-grain brown rice, it's lower in fiber than some others—not necessarily a bad thing. It's a great choice for immediate energy just before a ride because it digests quickly.

Per 1 cup: 60 calories, 0g fat, 1g fiber, 0g sugar, 1g protein

Photo Credit: Mitch Mandel

KIND Healthy Grains Cinnamon Oat Clusters with Flax Seeds

Crave this: A hearty granola

Choose this: KIND Healthy Grains Cinnamon Oat Clusters With Flax Seeds

Whole grains, including oats, amaranth, quinoa, and flax seeds, make this low-fat granola high in omega-3 fatty acids--about 720mg per serving--which help combat inflammation.

Per cup: 130 calories, 4g fat, 3g fiber, 6g sugar, 3g protein

Photo Credit: Mitch Mandel

Kashi GOLEAN Crisp! Toasted Berry Crumble

Crave this: A touch of sweetness

Choose this: Kashi GOLEAN Crisp! Toasted Berry Crumble

High in protein and still below the maximum recommended sugar content, these whole-grain oats and dried berries make for an antioxidant-rich combo to fend off free radicals and help speed recovery.

Per 3/4 cup: 180 calories, 3.5g fat, 8g fiber, 10g sugar, 9g protein

Guilt-Free Grilling

With healthy substitutions, you can still make tasty hot dogs and hamburgers

By: Joy Manning

Photo Credit: Thinkstock

Hot Dog

Typical nitrate-and sodium-filled dogs get 84% of their calories from fat.

Better: A low-fat turkey dog.

Best: A low-sodium uncured chicken dog like Trader Joe's, which has only 60 calories and 250 mg of sodium.

Photo Credit: Thinkstock

Hot Dog: Bun

Skip the potato roll (puffed up with sweeteners and refined flour).

Better: A 100% whole wheat bun.

Best: A sprouted-grain bun adds 6 g of fiber plus beneficial plant-based enzymes that aid digestion. Find them in the grocery-store freezer section.

Photo Credit: Mitch Mandel

Hot Dog: Mustard

It's low calorie, but sodium can run high, says Karen Ansel, MS, RD.

Better: Yellow mustard--it has less than half the sodium of Dijon.

Best: Try a sodium-free squirt of fresh lemon juice for a tart, bright flavor.

Photo Credit: Thinkstock

Hot Dog: Cheese Sauce

This creamy topper is a troublemaker.

Better: Use 2 tablespoons of shredded reduced-fat Cheddar, cutting out 4 1/2 g of the fat in the jarred stuff.

Best: Sauerkraut contains probiotics, and it's virtually fat free.

Photo Credit: Thomas MacDonald

Hot Dog: Chili

Meat chili adds 55 calories, no fiber, and 242 mg of sodium.

Better: Canned bean chili--1/4 cup veggie chili provides 48 calories, 3 g of fiber, and 195 mg of sodium.

Best: A homemade bean chili that curtails the salt.

Photo Credit: Thinkstock

Burger: Beef

An all-beef patty is loaded with fat.

Better: Bison, which has 152 calories and 7 g of fat.

Best: "Mix equal parts lean ground beef or turkey with ground mushrooms to instantly cut calories in half," Ansel says.

Photo Credit: Mitch Mandel

Burger: Bun

Today's plus-size buns add 200 calories.

Better: Switch to a whole wheat deli thin. "That saves you 100 calories and adds 5 g of good-for-you fiber," Ansel says.

Best: Wrap your burger in a lettuce leaf.

Photo Credit: Thinkstock

Burger: Mayo

The white stuff is not the right stuff.

Better: A canola oil version that has half the fat and calories of the typical kind, in addition to heart-smart omega-3s.

Best: Mashed avocado.

Photo Credit: Thomas MacDonald

Burger: Lettuce

Iceberg doesn't pull its weight nutritionally.

Better: With more vitamins, romaine is an upgrade.

Best: "Use antioxidant-rich spinach or kale," says Bethany Thayer, RD.

Photo Credit: Mitch Mandel

Burger: Pickles

Bread-and-butter and sweet-and-sour pickles can add calories because they have added sugar.

Better: Dill pickles, which are sugar free.

Best: Cucumber slices flavored with vinegar.

Photo Credit: Mitch Mandel

Burger: Ketchup

It's loaded with salt.

Better: "Try fresh sliced summer tomatoes instead," Ansel says.

Best: Roasted red peppers, for the extra vitamin C.

Photo Credit: Thomas MacDonald

Burger: Bacon

Pass on pork.

Better: Turkey bacon, but make sure you check the label, because brands vary.

Best: Soy-based vegetarian "bacon," which has about 20 calories and almost no fat per slice.

Photo Credit: Thomas MacDonald

Burger: Cheese

Full-fat slices do you no favors.

Better: Packaged cheese sliced extra thin, to save about 50 calories per slice.

Best: A reduced-fat, low-sodium cheese.

Your home could be your biggest enemy when it comes to weight loss

By: Jenna Bergen

Distractions That Wreck Your Workout

Photo Credit: Corbis Images

For the past few weeks, I promised myself I would squeeze in a few extra minutes of yoga when I got home from work to boost my flexibility and deepen my practice.

The number of times I’ve actually done this: Zero. Every time I step across the threshold of my lovely little home, the comforts (couch, pajamas, warm dinner) and distractions (bills, laundry, a new episode of The Bachelor) win out. If you’ve found yourself in the same cycle of procrastination, take heart that you’re not alone. While working out at home is cheap, convenient, and private, your home is a harder place to get exercise than you might think. Your home, according to experts, can actually be your biggest enemy in the battle of the bulge.

Here are seven sneaky things that get in the way of at-home workouts—and what you can do about them.

Your Less-Than-Stellar Fitness Setup

“If your home gym is in the bowels of a dank, dark basement, chances are you won’t be inspired to spend a lot of time there,” says Liz Neporent, fitness expert and co-author of The Winner’s Brain. Same goes for a cluttered living room or a poorly lit bedroom. “A home gym that's bright, clean, and uncluttered will be much more inviting,” says Neporent. You don’t have to break the bank, but investing in a can or two of cheery-colored paint and a new floor lamp can make a big difference in your desire to spend time in your at-home sweat space. (Video: Quick living room workout)

Crappy Equipment You Don’t Use

“A lot of people will buy home fitness equipment they would never consider using at a gym on a whim,” says Neporent. “Stationary cycles are a good example of this.” (So are those goofy, too-good-to-be-true infomercial purchases that end up clogging up spare bedrooms and basements.) If you know you love the elliptical trainer or treadmill, for instance, save your money a little longer and buy something you know you will use. “Also, always get good quality equipment and accessories so they don't fall apart quickly,” says Neporent who prefers to buy through equipment specialty stores like the Gym Source. “You tend to get better quality and better service if something goes wrong.”

Your Mile-Long To-Do List

One big benefit of the gym is that you’re away from the overflowing sink or pile of unopened mail that remind you of your never ending to-do list. At home, however, it’s all too easy to justify cutting short your workout or taking frequent breaks to tend to more pressing issues—especially during exercises you don’t particularly enjoy, like crunches or lunges. (Search: How often should I exercise?) “These little breaks take away from the effectiveness of the workout,” says Jari Love, star of the Get Extremely Ripped: 1,000 Hardcore DVD. “Put aside the time you need for your workout and make it a priority, just as if you were at the gym.” Everything else (okay, maybe not the burning casserole) can wait.

Those Playful (But Distracting) Pets

Whether you’re hitting the carpet to knock out a few push-ups and sit-ups, getting your ohm on with a little yoga, or cutting up the carpet with your Zumba moves, dogs (and some cats) might think you’re simply ready for play time. “Working out from home is awesome and super convenient—until your dog starts licking your face during floor work,” says personal trainer Jessica Smith, star of the 10 Minute Solution: Ultimate Boot Camp DVD. The fix: Exercise in a room with a door or put up a gate. Better yet, take your dog for a run with you.

“No one will know if…”

You can be your own worst enemy when you’re alone and no one’s watching. “Research shows that people are more motivated to work out in a group setting and will go harder and longer when in the presence of their peers,” says Love. Here are few ways around this: Get a heart rate monitor. When you know how hard you’re working and how many—or how few—calories you’re burning, you’ll be motivated to push yourself harder. You could also sign up for a 5-K, 10-K, or full/half-marathon. Having a training schedule with a race-day looming in the near future can up your resolve. Finally, join an online support group, like Prevention.com's Flat Belly Community. Use the free tracking tools and online community to hold yourself accountable.

Your Bundles of Joy

“If you’re working out and hear your children crying in the next room, of course you’re going to stop what you’re doing and go check on them,” says Love. “But if you were in a gym setting, your kids would be in daycare.” Try to create the same structure at home by asking your spouse to watch the kids during your sweat session (and promise to do the same for him or her!). If your partner is at work when you normally get your groove on—or you’re a single mom or dad—try to exercise during naptime, swap babysitting with a neighbor, or invest in a sitter. Your future health (and happiness) are worth it.

Your Phone Keeps Buzzing

Who hasn’t told themselves, I’ll get in my workout…right after I send this email. “This can ultimately turn a would-be workout into a postponed one,” says Hannah Williams, a personal trainer at Reebok Sports Club/NY. “Sitting down for ‘just a minute’ often becomes 30. At this point, people might tell themselves they’ll work out later, or tomorrow—and the vicious cycle of procrastination wins.” Instead, treat your home workout like any other appointment you can’t miss, like a meeting, says Wayne Westcott, a fitness expert and Prevention advisory board member. “I don’t take phone calls or check e-mails during my workout. That’s my time and space to work out, just as if I was in a gym. I don’t allow myself to be interrupted.” Try leaving your phone in another room or, even better, turn it off. You do know there’s an off button, right?

Thursday, May 24, 2012

5 Surprising Reasons You’re Not Losing Weight

Beat the weight loss plateau

By Denny Watkins
From Health magazine

You’ve been walking the straight and narrow—counting calories, working out—and yet you’re not dropping pounds. What gives? The answer may be hiding out amid the random things you do over the course of an average day—those little habits that have seemingly no connection to weight loss, but may in fact be sabotaging your best get-fit efforts.

Ask yourself these questions, and if you answer yes to any of them, you may have found your personal diet defeaters. Outwit them and you’ll soon be back on track to a leaner, fitter you.

Do you always eat "healthy"?
A funny thing happens when you focus on making careful diet decisions. If you just "think" of your meal as a light choice, it can cause your brain to make more of the hormone ghrelin, reports a study from Yale University.

"More ghrelin makes you feel less full and signals your metabolism to slow down," says study author and PhD candidate Alia Crum. To keep your ghrelin balanced, focus on the more indulgent parts of your meal—say, the nuts and cheese on your salad, rather than the lettuce.

It also helps to pick foods that are both healthy and seem like a treat, like a warm bowl of soup with crusty whole-grain bread.

Do you pay with plastic?
Carrying cash may feel a little last century, but people who use a credit card when grocery shopping buy significantly more unhealthy, calorie-dense food than people who pay cash, according to a study in the Journal of Consumer Research.

Junk-food buyers were perfectly aware of the extra calories and cost of those treats, but since they didn’t feel the immediate hit in the wallet, they gave in more easily to impulse buys, explains study co-author Kalpesh Desai, PhD, associate professor of marketing at Binghamton University.

Do you think about exercise a lot?
There’s a downside to that, says a new French study: Simply thinking about exercise can cause you to eat 50% more. Why? People assume that the upcoming workout gives them license to snack.

Avoid excessive munching with a pre-gym snack of no more than 150 calories, advises Keri Glassman, RD, author of The Snack Factor Diet. Try two slices of turkey with whole-grain crackers

Are you laser-focused at work?
Sit for just a few hours and your body stops making a fat-inhibiting enzyme called lipase, researchers at the University of Missouri–Columbia found.

Stand and stretch every hour, and you’ll boost your metabolism by about 13%, says research published in The American Journal of Clinical Nutrition.

Or, fidget all day (tap your feet or bounce in your chair) and increase calorie burn by 54%

Do you sleep too little?
"Not enough shut-eye puts your body into a carb- and fat-craving survival mode," says Michael Breus, PhD, author of The Sleep Doctor’s Diet Plan. A study in The American Journal of Clinical Nutrition found that women who slept fewer than four hours ate 300 more calories and 21 more grams of fat the next day. Try this to gauge your sleep needs: For a week, go to bed seven and a half hours before you need to get up. If you awaken before the alarm, you can get by with less sleep. But if you hit snooze, you may need eight, even nine, hours a night to wake up refreshed, recharged, and ready to burn some fat.

Why is it so hard for kids to lose weight?

By Jacque Wilson, CNN

updated 10:02 AM EST, Thu February 16, 2012

Childhood obesity isn't just a cosmetic issue, although studies show overweight children are often isolated and bullied

STORY HIGHLIGHTS

Using junk food as a reward for good behavior derails healthy eating efforts
Environment is constantly pushing children in the wrong direction, pediatrician says
Obese youth more likely to suffer from cardiovascular disease, diabetes
Stress damages a child's ability for self-control, which leads to a higher body mass index

(CNN) -- Lyn McDonald is doing everything right.

After losing more than 80 pounds, she taught her kids how to control their portion sizes, shop at the farmers market, eat vegetables with every meal and avoid a lot of sugar.

Her efforts are working. At a time when approximately one-third of American children are overweight or obese, McDonald's kids are at healthy weights.

So why is every day still a struggle for the blogger and mother of five?

"I have had to deal with teachers who hand out Skittles, candy bars, lollipops and giant frosted sugar cookies to the children in class ... before 10 a.m.," McDonald says. "I think this is setting kids up for failure and un-teaching the healthy habits I have instilled."

The fact that doughnuts and cupcakes are given out as a reward after soccer practice or dance class is a paradoxical hurdle in the fight against childhood obesity. As doctors and parents struggle to encourage healthy behaviors, our sugar-filled, sedentary surroundings resist every step.

Think about it, says Dr. Stephen Daniels, chief pediatrician at Children's Hospital Colorado. Every day kids are exposed to advertising about fast food instead of home-cooked meals. They're surrounded by vending and soda machines at school. They have hundreds of channels on TV, own three video game systems and live in neighborhoods that were built without sidewalks.

"Our environment is constantly pushing kids in the wrong direction."

Childhood obesity isn't just a cosmetic issue, although studies have shown overweight children are often isolated and bullied by their peers.

This is setting kids up for failure and un-teaching the healthy habits I have instilled.
Lyn McDonald

Obese youth are more likely to suffer from cardiovascular disease, diabetes, sleep apnea, liver disease and bone and joint problems, according to the Centers for Disease Control and Prevention. Excess fat has also been linked to many types of cancer. About two-thirds of obese children grow up to be obese adults.

Gary Evans is an environmental and developmental psychologist at Cornell University. His latest study, published this year in the journal Pediatrics, analyzed the effects of stress on weight gain in children and adolescents.

Researchers know that both adults and children seek higher fat foods in response to stress. Evans and his team found that stress also damages a child's ability for self-control, which leads to a higher body mass index as a teen.

Evans examined children who were dealing with stressful situations, such as poverty, single parenthood, housing problems and domestic violence. In the study, stress hormones hurt the brain's pre-frontal cortex -- the one responsible for our ability to plan and avoid temptations -- at the cellular level.

It's kind of a quadruple whammy, Evans notes. Lower income children have less healthy food stores nearby, more junk food available because it's cheap, fewer places to play outdoors and, as his team found out, a harder time curbing bad impulses.

"If you are born poor, your life expectancy is less," Evans wrote in an e-mail. "Perhaps even more striking ... upward mobility does not remove the ill effects of early childhood poverty on subsequent health and well-being."

For parents trying to raise healthy kids, this is all kind of depressing.

"What we need to do as a society is work to make the healthier choice the easier choice," says Daniels.

There has been movement in that direction. Policymakers are issuing new rules for healthier food in schools and local programs are encouraging more activity. But realistically, an environmental overhaul could take years.

There's a danger in being too pessimistic about the influence we have on the ways our kids live, Daniels says. Research shows that children who lose weight are less likely to gain it back than teenagers or adults.

As hard as it is to make a change at age 10, it's that much easier than at 30 or 40.
Dr. Stephen Daniels

"As hard as it is to make a change at age 10, it's that much easier than at 30 or 40."

Twins Molly and Chris McGann, 15, are perfect examples of this. In third grade, Molly was bullied for being overweight. The McGanns started attending the Shape Down program at Children's Hospital Colorado.

Shape Down's instructors taught the whole family how to measure their food, cook with different colors -- broccoli, red peppers, carrots -- and include exercise in their daily lives. Molly dropped the extra pounds and is still at a healthy weight.

Her twin Chris hit a tough spot in middle school when undiagnosed sleep apnea caused his weight to creep up. As a teenager he is finding it more difficult to stay on track because of peer pressure. His school cafeteria, for instance, has a pizza buffet and a long line of desserts available every day.

"My friends eat the pizza and the Little Debbie cakes and they're all as thin as rails," he says. "It's really hard to walk by that stuff because it looks so good. I just think I want to be healthy, I want to lose weight and I know if I eat those things it's not going to happen."

Daniels doesn't talk about dieting or weight loss with his patients. He talks about getting the entire family on board to eat healthier and be more active.

"You have to understand what kinds of behaviors are leading to the problem and the changes to take," he says. "It's helpful to go slow. It's about simple goals. You don't have to get to a perfect weight in order to have the health benefits."

For more help conquering your environment, the Mayo Clinic has suggestions on making weight loss a family affair.

Omega-3 may curb memory loss, study says

People who eat a diet rich in omega-3 fatty acids may significantly lower their risk of developing memory problems and Alzheimer’s disease, a new study has found.

Researchers recruited 1,219 people over age 65, and followed their dietary habits for more than a year. Then they tested the subjects' blood for a protein called beta-amyloid, a protein is associated with memory problems and Alzheimer’s disease. In fact, plaques and tangles which are found in the brains of Alzheimer’s patients are actually clumps of this substance.

“We know that the amyloid mechanisms are out of control in a person with Alzeimer’s disease,” said the study's lead author, Dr. Nikolaos Scarmeas, associate professor of clinical neurology at New York's Columbia University Medical Center.
“We wanted to see if different nutrients influenced those levels.”
Interestingly, the people in the study who consumed omega-3 had significantly lower levels of amyloid in their blood.
The effects are continuous researchers say. The levels decreased by 20-to 30% for each gram of omega-3 fatty acid added to their diet. One gram is equivalent to a handful of walnuts, or half a piece of salmon.
“The more you eat, the lower the amyloid level will be,” said Scarmeas.
The study – published in the medical journal of the American Academy of Neurology - also evaluated beta-carotene, vitamin D, vitamin B12, vitamin E, omega-6, saturated fatty acids, and non-unsaturated fatty acids in the participants diets.
Omega-3 was the only nutrient that showed an association with lower amyloid levels.
A 2010 study found that people who ate food high in omega-3 acids had a nearly 40% lower risk of developing Alzheimer’s compared to people who didn’t. However, the reason why couldn’t be determined. Researchers believe this new study may help explain the connection.
Foods rich in omega-3 fatty acids are often the crux of a Mediterranean diet. Choose fatty fish like mackerel, trout, herring, tuna or salmon. Non-fish options include kale, tofu, soybeans, walnuts and flaxseed.
Although it is best to get nutrients from natural resources, omega-3 supplements can also be effective. Consult with your doctor before adding fish oil supplements to your diet because they may interact with other medications.