Diethack

How to kick the junk food habit

2008-06-22T14:55:00.016-05:00

DumbLittleMan has a great suggestion on how to kick your addiction to fast food -- give yourself a budget to spend on fast food each week, and cut it over time. I love this idea because a budget puts you in control and doesn't force you to go cold turkey. You decide when you want to eat fast food, and you can do so guilt-free as long as you haven't exceeded your budget. My addiction, though, is junk food, so I came up with an equivalent strategy for kicking a junk food habit. Here's how it works:

First, switch to buying all of your junk food in individual portions for easier measurement. Get potato chips in individual bags, cookies in single serving size containers, individually wrapped candy bars, etc. It might cost you a bit more, but individual portions will make it much easier to count how much junk food you're eating. Quitting junk food is going to be hard enough, so you'll want to do everything you can to make the process as easy as possible. If the snack you prefer doesn't come in individual serving sizes, you can divide a bigger bag yourself into individual portions and store them in ziplock bags.
For the first week, just eat how you normally would, but count how many portions of junk food you're consuming. To help you count, save the wrappers of every portion you eat. At the end of the week, just count the wrappers and you'll know how many portions you had.
Take the number of portions you ate for the week and cut it in half. This is your new junk food budget, or how much junk food you'll get to eat each week from now on. If possible, buy as close to that many portions as possible each week and no more. That will help you keep from going over your budget - once you're out, you're done until your trip to the store next week.
Every two weeks, cut your budget by a certain amount, say 2-4 portions. Keep going until you're eating an amount of junk food each week you feel comfortable with - ideally zero, of course!
Try to keep substitute healthy snacks on hand to help kill those junk food cravings. Nuts, fruit, vegetables, or low-fat yogurt are all quick, healthy snacks that can fill you up without the extra junk food calories.

A junk food budget is a great way to develop better eating habits over time with just small changes each week. Try it for yourself, and let us know how it works in the comments!

5 simple steps to start losing weight

2008-06-22T12:58:00.012-05:00

Weight loss can be an intimidating process, but it doesn't have to be. If you're trying to slim down, small steps can lead to big results. The easy adjustments below will help you lose pounds without overwhelming you.

Don't drink your calories
You'd be amazed at how many calories are hiding in your sodas, alcohol, or sports drinks. And worse yet, studies show that calories you drink don't satisfy your hunger nearly as well as food, so you most likely won't eat less food to compensate. Toss out those sodas and switch to good ole' fashioned water. Not only will you save hundreds of calories a day, but you'll feel better and have more energy.
Incorporate exercise into your daily life
If you're someone who has trouble motivating to go to the gym, or you just don't have time to dedicate solely to working out, try slipping exercise into your everyday life. Skip the elevator and take the stairs. Walk or bike to work. Park as far away as possible in the parking lot. Or one of my favorite exercise-at-work tips, rather than sitting in a conference room, see if the person you are meeting with is up for a walk instead. You can often be just as productive while walking and get healthier at the same time.
Choose a time to stop eating every night
Eating at night is when most mindless eating occurs - when you're eating not from hunger, but out of habit. And worse still, you're not expending any extra energy at night because you're watching TV, sleeping, or reading a book, so the calories you consume just sit there. Break the habit by choosing a time each night that you won't eat after, say 8pm. You'll automatically be cutting down your calorie intake, and as an added benefit, you'll sleep better.
Make simple food substitutions
There are lots of food pairs with radically different nutritional values. Choose the right one and you can cut your calorie intake significantly without a major change to your diet. Try these simple swaps and watch the pounds drop off:
- Mustard (15 calories/tbsp) instead of mayonnaise (100 calories/tbsp)
- Nonfat milk (10 calories/2 tbsp) instead of half-and-half (40 calories/2 tbsp)
- Fat-free dressing (15 calories/2 tbsp) instead of a creamy dressing (100 calories/2 tbsp)
- Unbuttered popcorn (60 calories/2 cups) instead of buttered popcorn (175 calories/2 cups)
Always eat breakfast
Studies show that the simple act of eating breakfast can help keep you slimmer. Eating breakfast not only jump starts your metabolism for the day, but also makes your body feel nourished and satisfied, making you less likely to overeat the rest of the day. Choose healthy foods like whole-grain cereals, low-fat dairy like low-fat yogurt or skim-milk, lean protein like eggs or turkey bacon, fruit, and nuts.

Got any more suggestions? Share your tips in the comments!

Red Wine – The Secret of the French

2008-06-12T03:19:00.004-05:00

The French have long been envied for their low rates of heart disease, despite the consumption of all those cheeses and pâtés, and for many years now, scientists have suspected the part that red wine plays in this so called “French paradox.” A new study provides further evidence of the solidity of that theory.

Researchers from the industry, the University of Florida and the University of Madison-Wisconsin now report that resveratrol – a constituent of pomegranates, grapes and red wine – when taken in low doses, can enhance the health of the heart, thereby prolonging an individual’s life and boosting its quality. These findings were published in the online journal Public Library of Science (PLoS) ONE.

The scientists experimented on middle aged mice, adding resveratrol to their diet and monitoring the effects on the aging process. The resveratrol was found to mimic the widely recognized effects of caloric restriction, a diet that contains between 20 to 30 percent fewer calories than a normal diet. Caloric restriction and its relation to the aging process have been studied widely, but this new study makes a connection between resveratrol and caloric restriction, suggesting that both govern the same genes that are related to aging.

According to Christiaan Leeuwenburtgh of the Institute of Aging at UF, who authored the study, caloric restriction in any species leads to a regulated cellular stress response which increases longevity. This study, he says, has proven that the benefits of caloric restriction are almost the same as the administering of resveratrol in low doses.

This connection between resveratrol and long life has been made before, when a study showed that high doses of resveratrol led to increased longevity in invertebrates. What this new study has shown is that the same substance in smaller doses and beginning in middle age can have the same benefits as the intake of fewer calories.

The study compared mice on a diet that contained low doses of resveratrol and others who were on a restricted diet. The similarity in the effects of both resveratrol and the restricted calories was astounding. Close to 90 percent of mice on a restricted diet showed significant alteration in gene expression of the heart, while in the case of resveratrol, the changes were visible in 92 percent of the animals.

It’s clear that small doses of resveratrol whether in the form of a glass of red wine or as a supplement can ward off the aging process of the heart. So, go ahead and have that extra glass of wine at lunch – it could just be the secret of a healthy heart and a long life!

20 Questions You Need to Ask Your Surgeon Before You or Your Loved One Has Surgery

2008-04-08T08:37:00.003-05:00

Millions of Americans have surgery every year (estimates range anywhere from 23 million to 60 million procedures per year!) and must put their health into the hands of their surgeon. Fortunately, most surgeries are elective, or at least not immediate, which means you have time to do your homework and choose a surgeon that you feel comfortable with.

It's your body, after all, and you must take the time to learn about your surgeon and the procedure that's going to be done. You wouldn't simply buy a car or a house without first looking into it, would you? Nor should you go blindly into any health care procedure.

Moreover, studies have found that well-informed patients heal faster and report having a better surgical experience than those who are not, according to the American Society of Anesthesiologists.

So take your time "interviewing" your surgeon with the following top questions so you feel certain that the procedure and the surgeon are right for you.

How will the surgery be performed? (Ask him or her to draw you a diagram, if you like.)

Is there more than one way of performing the procedure?

Are there alternatives to the surgical procedure?

What are the benefits of the surgery?

What are the risks of the surgery?

If I opt NOT to have the procedure, what are the risks/benefits?

What is the expected outcome of the surgery?

How many of this (or similar) surgery do you perform each year? (A good indicator of experience and ability)

What kind of anesthesia will be used? (And what are the risks/benefits of it?)

Will I meet with an anesthesiologist before surgery?

Will my heart rate and breathing be monitored during the surgery (and is anything else monitored)?

At which hospital will the surgery be performed?

How often is this procedure performed at that hospital, and what is the success rate? (Studies show that patients do better in hospitals that have experience with the procedure.)

How long will I be in the hospital?

Is there a 24-hour recovery room in the hospital (or, where will I recover in the hospital)?

What are the qualifications of the staff in the recovery room?

What are my options for pain control after the surgery?

How long will it take me to recover?

What will the procedure cost, and is it covered by my insurance?

What about a second opinion? (Getting a second opinion is fairly common before an elective surgical procedure is performed.)

References:

Agency for Health Care Research and Quality

American Society of Anesthesiologists

Top Five Health Benefits of Garlic

2008-04-01T11:32:00.005-05:00

It's the subject of countless festivals, ancient folklore and entire cookbooks, and is a flavor that people either love or hate. Garlic -- the beloved small vegetable, or "stinking rose," that's been cultivated for over 5,000 years -- is not only tasty, it's incredibly good for you.

A Bit of Garlic Lore

Garlic has long been considered a food of strength. Ancient Egyptians put it in Pharaohs' tombs and gave it to the slaves who built the pyramids. In ancient Greek and Roman cultures, athletes ate garlic before events and soldiers did so before going off to war.

Cultures in China and India are also known to have taken advantage of the therapeutic effects of garlic.

The Top Five Health Benefits of Garlic

Most likely, you've heard that garlic is good for you. You may, however, not know exactly why. Garlic, a member of the lily family, contains potent sulfur-containing compounds that are responsible for many of its healthy effects, along with its characteristic odor.

Aside from providing manganese, vitamin B6, vitamin C and selenium, garlic is known to offer the following healthy benefits.

Protect Your Heart
Eating garlic is known to benefit your blood pressure, lower LDL (bad) cholesterol, lower triglycerides, prevent atherosclerosis and reduce your risk of heart attack and stroke.

These benefits are, at least in part, due to the sulfur compounds allicin and diallyl disulphide (DADS) (which are also found in onions, leeks and chives). These compounds help to induce the relaxation and enlargement of blood vessels, which improves blood flow throughout the body

In fact, eating from one-half to one clove of garlic a day may lower your cholesterol by up to 9 percent, according to the National Health and Medical Research Council (NHMRC).

Reduce Inflammation in Your Body
Compounds in garlic inhibit key enzymes that generate inflammation in your body. By reducing inflammation, garlic may help to prevent severe asthma attacks and reduce the pain associated with osteoarthritis and rheumatoid arthritis.

Prevent Cancer
According to a study in the American Journal of Clinical Nutrition, eating garlic is an excellent way to lower your risk of cancer. Compared to those who ate the least amount of garlic, those who ate the most garlic had a:
- 57% reduced risk for esophageal cancer
- 44% reduced risk for laryngeal cancer
- 39% reduced risk for cancer of the oral cavity and pharynx
- 31% reduced risk for renal cell cancer
- 26% reduced risk for colorectal cancer
- 22% reduced risk for ovarian cancer
- 19% reduced risk for prostate cancer
- 10% reduced risk for breast cancer

Fight Infectious Diseases
Garlic has powerful antibacterial and antiviral properties that, when combined with its vitamin C, kill harmful microbes and fight diseases including:
- Cold and flu
- Stomach viruses
- Candida yeast
- Tuberculosis
- Botulism
Garlic is also a potent antibiotic, fighting a wide range of pathogens, and studies show it even appears to fight antibiotic-resistant strains of bacteria.

Prevent Weight Gain
Among animals fed a sugar-rich diet, those given allicin from garlic did not gain weight like those not given allicin, according to a study in the American Journal of Hypertension. The researchers concluded that allicin may be useful for weight control.

The TYPE of Garlic Matters

Most of the health benefits of garlic refer to it in fresh form, so it is ideal to always use fresh garlic in your cooking (not dried, jarred or paste forms).

In order to convert garlic's phytonutrient alliin into beneficial allicin, the garlic must be chopped or crushed. So if you plan to eat a whole garlic clove for health benefits alone, you must chew it first.

To maximize garlic's allicin content, wait a few minutes before you eat or cook the garlic.

References:
The World's Healthiest Foods
Garlic Recipes

How to Declutter Your Home

2008-03-31T11:29:00.005-05:00

Most of us clean our homes regularly, but when was the last time you cleaned out your home's clutter? Clutter can be anything from stacks of mail taking over your kitchen table to too many toiletries under your bathroom sink.

Clutter takes the form of leftover Christmas wrapping paper and bows that you're saving for next year to those coffee mugs your friends brought you from their trip to Disney World, which you just can't get rid of.

While most of us revel in the clutter-free spaces that exist in nice hotel rooms, model homes and pictures in magazines, our own homes are typically far from serene -- and our peace of mind is paying for it!

Clutter Equals Stagnant Energy

One of the basic tenants of feng shui, which is an ancient art of creating a harmonious environment in your home using space, placement of objects, color and more to keep vital energy aligned, is that clutter represents stagnant energy.

In order for energy, or chi, to flow -- and therefore for your home to feel peaceful, support your mental and emotional well-being and provide a sanctuary for you to reside in -- the clutter must be cleared.

We feel this inherently upon walking into a cluttered room or looking at a cluttered counter. It is visually distracting to start, then mentally distracting as you feel overwhelmed and think of all the things you need to get done, and all the while brings up feelings of anxiety and tension.

Just as clutter keeps energy stagnant, it can also keep other areas of your life from growing. Do you avoid having friends over because your home is not in order? Have you put off planning a vacation or starting a new business because your life feels too out of control? Does a lack of organization make daily tasks, like paying bills or putting away groceries, seem like insurmountable feats?

Or does the clutter in your home leave you feeling tired? Overwhelmed? Irritable?

If so, clutter may be controlling your life.

Clutter Leads to More Clutter

The thing about clutter is it can easily spiral out of control. It starts with just one thing out of place, say a bill you've been meaning to pay left out on the counter. Soon, that one bill turns into a mountain of clutter: your kids' school books, a hairbrush, a two-day-old newspaper, etc.

You may then very well take that pile of clutter and move it into an even larger cluttered area, like a closet, a basement or an extra room devoted just to things you don't know where to put.

Material clutter will inevitably also lead to mental clutter. You may find you have thoughts running through your head constantly, too many tasks to fit into a day, too many e-mails to answer, and soon become way over-stressed.

With too much stress, and no peaceful retreat of a clutter-free home, you can easily be on your way to a myriad of stress-related illnesses and chronic disease. So clearing clutter is not just a matter of personal preference, it's a matter of health and sanity!

How to De-Clutter Your Home

Most of us dream of, and aspire to have, a clean, clutter-free home. This dream no longer has to be out of your reach, as clearing clutter and freeing the energy in your home is something that anyone can do using these 10 tips.

Start small -- a kitchen drawer, a countertop, a front entrance or a bathroom vanity -- to keep from feeling overwhelmed.

Make a decision about every item you pick up. Either it stays where it is, gets put away someplace else, is given to charity or gets tossed.

Use organizational tools, like file drawers, to give you appropriate places to put things. But, don't buy them until you've cleared the clutter. Buy containers, folders, furniture, etc. based only on what is left (example: if you have three piles of tax papers you need to keep, invest in a file drawer where they can be stored safely, in order and out of sight).

Adopt this rule: Before you bring something new into the house, you must get rid of something old. Buy a new coat? Give the purple one in the back of your closet that you haven't worn in 10 years to charity. New dishware? Time to purge the cabinets of the set you no longer use.

Get help. Enlist your kids, your friends, your spouse and anyone else who's willing to tackle a cluttered room. Explain the goal to your family so they will help ensure the home remains clutter-free.

Buy less stuff. Part of what brings on clutter is simply trying to fit too many things into your home. If you don't really need it, or really, really love it, leave it at the store.

Learn to let go. Clearing clutter means saying goodbye to items that aren't necessary. Do you have three sets of barbecue tools and only grill out twice a summer? Give two away. Holding on to your child's stuffed animal collection, even though he just turned 22? You know what to do.

Look for, and clear out, clutter where you wouldn't expect it, such as old books, items from past relationships, makeup you've had too long, worn-out clothing, and magazines you don't really need.

If all else fails (or if you don't want to do it yourself) hire a professional. Pro organizers are out there and will come into your home to clear out clutter. They charge anywhere from $40-$80 per hour.

- Ryan

References:
Feng Shui Tips for Clutter Control
ABC 7 Online: Turn Your Home Into a Sanctuary
40 Places to Look for Clutter Now

6 Major Causes of Dry Hair

2008-03-27T13:03:00.003-05:00

Dry hair lacks the oil and moisture it needs to give it sheen and a soft texture. As a result, hair that's dry will be brittle and dull and have a straw-like texture. Most of us will get dry hair at one point or another--either due to over-processing or exposing it to sun, wind and chlorinated swimming pools.

Dry hair that comes and goes from these external causes is an annoyance. Chronic dry hair that comes from an internal source, however, can be a sign of an underlying health problem. That's why, if your hair is dry, it's important to take a look through these six top causes and try to pinpoint yours. If conditioning treatments do not improve your hair's moisture level, it may be time to contact a health care provider.

Excessive Washing and Blow-Drying, Harsh Detergents

Washing your hair too often, especially with a harsh shampoo, is a surefire way to strip moisture away. Heat from blow dryers, curling irons and electric curlers will also contribute to dryness.

"It's in vogue these days to shampoo every day, but shampooing doesn't only wash away dirt, it washes out the hair's protective oils," says Thomas Goodman, Jr., M.D., a dermatologist from Memphis, Tennessee, and assistant professor at the University of Tennessee Center for Health Sciences.

If your hair is dry, try washing it just two or three times a week using a mild shampoo and a quality conditioner which uses vegetable proteins to reconstruct extremely dry and damaged hair.

Like home remedies? "Mayonnaise makes an excellent conditioner," says Steven Docherty, senior art director at New York City's Vidal Sassoon Salon. Leave it on for five minutes to an hour before washing out.

Environmental Dryness

The climate you live in can also dry out your hair. Areas with lots of sun, dry heat and little humidity, for instance, will definitely make your hair drier than tropical, humid locales. Likewise, if you're an outdoorsy person who likes to spend time in the sun, wind, ocean or pool, your hair also risks being dry. You can cut down on the damage to your hair from the elements by wearing a hat while outdoors and always using a swim cap when swimming in chlorinated water.

Anorexia

Because people with anorexia engage in self-starving to stay dangerously thin, their bodies are denied the nutrients they need to function. This includes the nutrients necessary to maintain luster, shine and softness in their hair. Dry hair (along with dry skin and hair loss) is a common side effect of anorexia, and one that may manifest early on.

Malnutrition

Similar to anorexia, a person who is malnourished does not take in the nutrients necessary for the body to maintain healthy hair. As a result, the hair becomes dry, brittle and damaged. In particular, dry hair can be a sign that your diet is lacking in omega-3 essential fatty acids, which can be found in salmon and fish oil, walnuts and flax seeds.

Hypothyroidism

This is a condition in which the body produces too little of the thyroid hormone. Dry, brittle and thin hair is an early symptom of hypothyroidism, along with weakness, fatigue, depression and joint or muscle pain. If left untreated, the condition causes the body to slow its functions, leading to mental and physical sluggishness and other symptoms that can range from mild to severe.

Hypoparathyroidism

Hypoparthyroidism is having too little parathyroid hormone, which causes blood levels of calcium to fall and phosphorus to rise. This can lead to dry hair, scaly skin, cataracts, muscles cramps and spasms, seizures and more. The most common cause of hypoparathyroidism is injury to the parathyroid glands during head and neck surgery.

- Ryan

References:

Medline Plus Medical Encyclopedia

The Doctor's Book of Home Remedies: Dry Hair

The World's Healthiest Foods

Getting Hooked on Tanning: Health Benefits and Risks of Tanning Beds

2008-03-25T09:26:00.003-05:00

Tanning in the United States is a $2-billion industry, bringing in more than 1 million indoor tanners every day. What has caTanners, as it turns out, may be going to the tanning salon for more than just a bronze glow. Tanning beds, along with their potential risks, also offer some health benefits -- and they may also produce a drug-like high.

Getting Hooked on Tanning

It's possible to get "hooked" on tanning much like it is possible to get hooked on a drug, researchers say. A new study has lent credence to a 2004 study, which found that when tanners used two tanning beds (one with real ultraviolet (UV) light and one without), they felt happier after the UV light.

"A more relaxed and less tense mood was reported after UV exposure compared to after non-UV exposure," said Dr. Steven Feldman, a dermatologist at Wake Forest University. "We believe these relaxing and reinforcing effects contribute to tanning behavior and may help explain why people choose to tan despite the risks."

The new study, conducted by Dr. Mandeep Kaur of Wake Forest University (who was also involved in the 2004 study), compared eight frequent tanners (who went tanning eight to 15 times a month) with infrequent tanners (tanning once a month or less).

Half of each group was given opiate-blocking drugs, which blocked endorphins (the "feel-good" brain chemicals) from producing their pleasurable effects. The frequent tanners said they got less enjoyment when taking the drugs, which suggests the pleasant feeling played a role in their desire to tan.

Interestingly, half the frequent tanners also experienced withdrawal-type symptoms, including nausea and jitteriness, when the pleasant feeling was blocked.

Dr. Feldman explained: "Frequent tanning may be driven in part by a mild dependence on opioids, most likely endorphins. The nausea and jitteriness ... are consistent with symptoms of mild opiate withdrawal."

The Health Benefits of Tanning

Relaxation and better mood aside, tanning does offer some other health benefits that are often overlooked by the mainstream public (but not by frequent tanners, it turns out).

Most notably, tanning gives the body a chance to produce vitamin D, a nutrient that has come out as a major player in fighting everything from cancer to heart disease to depression, and which many Americans may not be getting enough of.

"Instead of tanning just for cosmetic reasons, an increasing number of regular tanning bed users have learned that regular, responsible and moderate exposure to UV light -- from natural or artificial sources -- is important to well-being, natural vitamin D production and disease prevention," said tanning technology researcher Michael Stepp, who is CEO of Wolff System Technology (a manufacturer of sunlamps for tanning beds).

In circumstances when a person is unable to get out into natural sunlight, either because of climate or a disability, some experts say tanning beds may offer a suitable solution to getting adequate amounts of vitamin D.

According to a Wolff study, which surveyed 300 men and women who use commercial indoor tanning beds, "Nearly 55 percent believe indoor tanning is a responsible way to protect the skin from overexposure by the sun. These regular tanners recognize that there is a growing body of validated medical research pointing to the benefits of UV-generated Vitamin D -- as well as the serious medical and health risks of chronic sun-deprivation vitamin D deficiencies."

Tanning Poses Risks, Too

Before heading out to one of the nation's nearly 20,000 tanning salons, you should be aware that tanning does pose some risks.

According to the World Health Organization (WHO), exposure to UV light, either from the sun or a tanning bed, is a risk factor for skin cancer. Short-wavelength UVB light has been found to be carcinogenic in animals, and longer wavelength UVA, which penetrates the skin more deeply and is used in tanning beds, may also contribute to cancer.

Further, a study in Norway and Sweden found that women who regularly used tanning beds had a greater risk of malignant melanoma.

Tanning, either from tanning beds or the sun, can also damage the skin structurally. In the short-term, this can lead to burning, fragility and scarring. In the long-term, overexposure to UV can result in photoageing, which occurs when collagen in the skin is broken down by UV. The end result is wrinkling and a loss of elasticity.

Eye problems, including cataracts, pterygium (a white-colored growth over the cornea) and inflammation of the eye can also occur from UV exposure. Excessive exposure may also suppress the immune system, potentially leaving a person at risk from infectious diseases.

Avid tanners will defend the benefits of tanning just as intensely as opponents will refute them. As the debate over tanning ... and its stronghold over many Americans ... continues, it's up to you to make your own final informed decision about this activity.

- Ryan

References:

You Can Get Hooked on Tanning Because it Gets You High

Frequent Tanners May be Lured by the "Feel-Good" Effects of UV Light

Research Study Profiles Indoor Tanners

WHO: Sunbeds, Tanning and UV Exposure

Indoor Tanning Dangers

8 Essential Nutrients to Help Prevent Breast Cancer

2008-03-20T15:31:00.004-05:00

Breast cancer is the most common cancer among women in the United States, accounting for one in three of all women cancer cases diagnosed. In 2005 alone, more than 211,000 women will be diagnosed with the disease, according to the American Cancer Society, along with nearly 1,700 men.

It's estimated that over 40,000 women will die of breast cancer this year, surpassed only by lung cancer deaths. Another 460 men will also die from the disease.

While age (over 65) and family history are unchangeable factors associated with an increased risk of breast cancer, there are other factors you can control. Lifestyle factors, including drinking two or more drinks a day and not exercising, along with being obese, all increase the risk. Along these lines, eating a healthy diet that includes the foods and nutrients noted below may help to reduce your risk and prevent you from becoming one of the one in seven U.S. women (or smaller number of U.S. men) who has, or will develop, breast cancer during her lifetime.

Vitamin D3

This vitamin helps control cellular growth and inhibit the growth of cancer cells. According to holistic healing and natural health author Donald R. Yance Jr., "Vitamin D3 may also inhibit the activity of hormones such as estrogen in breast cancer, thereby decreasing its spread."

A University of Birmingham study also found that vitamin D3 encourages healthy breast cell growth while making cells more resistant to toxins.

One way to get vitamin D3 is through sun exposure--one study found that safely exposing your skin to the sun reduced the risk of breast cancer by 30 to 40 percent. If that is not possible, you can get vitamin D3 in the foods below.

Found in These Foods: Salmon, tuna, cod fish, cod liver oil, egg yolks, shrimp and some wild mushrooms

Monoterpenes

These substances, found in citrus fruits, appear to help sweep carcinogens out of the body while helping to inhibit the spread of breast cancer cells. In a study published in the journal Nutrition and Cancer, the authors wrote, ""These compounds have been shown to exert chemopreventive and chemotherapeutic activities in mammary tumor [cells] and represent a new class of breast cancer therapeutic agents."

Found in These Foods: Citrus fruits, including grapefruits, oranges and tangerines

Indole-3-carbinol

This is a phytochemcial that belongs to the glucosinolate family. It's formed when certain vegetables are crushed or cooked. Research has found that it deactivates an estrogen metabolite that promotes tumor growth, particularly in breast cells. It's also been found to keep cancer cells from spreading to other parts of the body.

Found in These Foods: Cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, kale, bok choy, arugula, horseradish, radishes, watercress, daikon, kohlrabi, mustard greens and rutabaga

Calcium d-glucarate

This substance has been found to inhibit beta-glucuronidase, an enzyme that, when elevated, is associated with an increased risk of cancer, particularly hormone-dependent varieties like breast, prostate and colon cancers. Studies in rats have shown that this substance reduces breast cancer by as much as 70 percent. It also has detoxifying properties that may help the body excrete potentially toxic compounds.

Found in These Foods: Oranges, apples, grapefruits and cruciferous vegetables

Lignan

This phytoestrogen inhibits estrogen production, which may stop the growth of breast cancer, according to the Mayo Clinic.

Found in These Foods: Flaxseed, pumpkin, sunflower and poppy seeds, whole grains (rye, oats, barley), fruits (especially berries) and vegetables

Epigallocatechin-3 gallate (EGCG)

This phytochemical has been found to strongly inhibit the growth of breast cancer cells while leaving normal cells alone. A study published in the International Journal of Cancer found that Asian-American women who drank about three ounces of green tea (which contains EGCG) a day had a 47 percent lower risk of breast cancer than those who did not drink green tea, according to the American Institute for Cancer Research.

Further, a meta-analysis in the June 2005 issue of Integrative Cancer Therapies found that evidence to date suggests drinking five or more cups of green tea a day shows a non-statistically significant trend toward preventing breast cancer.

Found in These Foods: Green tea and green tea extract

Lycopene

This antioxidant is a member of the carotenoid family. Studies have found that consuming lycopene is associated with a reduced risk of breast cancer. In one study in rats, those given lycopene-enriched tomato developed fewer tumors and had smaller tumor volume than the control rats. Lycopene also attacks free radicals in the body that may trigger cancer.

Found in These Foods: Tomatoes (particularly cooked varieties such as tomato sauces, paste and ketchup), watermelons, carrots, red peppers, apricots, papaya, pink grapefruit and guava

Oleic Acid

A Northwestern University study, published in the journal Annals of Oncology, found that oleic acid inhibited activity levels of the Her-2/neu gene. This gene is thought to trigger breast cancer and is found in over one-fifth of breast cancer patients. The gene is associated with highly aggressive tumors and poor prognosis.

Found in These Foods: Olive oil, avocados, almond oil, peanut, pecan, cashew and macadamia oils

References:

American Cancer Society

News Target: Sunlight Emerging as Treatment for Breast Cancer

Annals of Oncology, March 2005;16(3):359-71

Nutrition and Cancer, 1998;32(1):1-7

Alternative Medicine Review: Calcium-D-glucarate

American Institute for Cancer Research

Mayo Clinic: Breast Cancer Prevention

8 Tips to Get Rid of Pain

2008-03-19T18:23:00.005-05:00

For the majority of Americans, pain -- either chronic or the kind that comes and goes -- is a way of life. More than half of us suffer from physical pain, which means that if you were to stop someone randomly on the street and ask "Are you in pain?" chances are high that they'd say yes.

This finding comes from a nationwide phone survey of over 1,200 Americans, sponsored by Stanford University Medical Center, ABC News and USA Today. Back pain was the most common type of pain reported, followed by knee and shoulder pain, joint pain and headaches.

When pain strikes, about 80 percent of Americans reach for over-the-counter drugs or home remedies to help. 60 percent have also tried other pain-relief methods including prescription drugs, bed rest and prayer. More than 10 percent of adults now rely on prescription painkillers everyday (interestingly, the survey reported that prayer and prescription drugs worked best, and equally well, in addressing Americans' pain).

And the pain is more than just a mere nuisance, as it can severely impact people's work, relationships, mood and more.

"Pain has been a hidden disease; it has not received as much attention as other diseases. But now there's a growing recognition that pain really is not just the sensation we have--it's something that interferes with every one of us, with life," said Raymond Gaeta, M.D., associate professor of anesthesia at the Stanford School of Medicine and director of pain management services at Stanford Hospital & Clinics.

A separate phone survey of 800 adults, the Americans Living with Pain Survey (ALPS), found similar results. Two out of three respondents said that their pain led to stress and irritability, while:

45 percent said pain negatively impacted their personal relationships
51 percent said it affected their work productivity
61 percent said it affected their daily routine

"This survey demonstrates that chronic pain is a problem that has reached near epidemic proportions," said Edward Covington, M.D., director of the Chronic Pain Rehabilitation Program at the Cleveland Clinic. "The 'can do, can cope' spirit of Americans can lead to untreated chronic pain, which has a severe impact on people's work, personal relationships, hobbies, and even sex, and can greatly diminish their quality of life. In addition to physical disability, it may also lead to irritability, anxiety, or depression."

To look at the glass half-full, pain can be construed as a good thing. It serves as a warning of a deeper, underlying problem, which otherwise may have gone unnoticed. So it's extremely important not to simply ignore or mask your pain, but rather to seek out and address the problem that's causing you to be in pain. Once that problem has been addressed, it's likely the pain will subside. In the event that it doesn't, here are eight methods you can try to reduce and eliminate pain, without relying on prescription or over-the-counter drugs.

Deep and Proper Sleeping/Relaxation
Says Dr. Neil B. Kavey, director of the Sleep Disorders Center at Columbia-Presbyterian Medical Center in New York City, sleep is the time when your body is able to do repair work. So whether you're in pain from an injury or due to an underlying condition, your body will be able to fight and work toward healing that pain while you sleep.

Relaxation is also important, not only in helping you to fall asleep, but by reducing tension in your muscles, which can help to relieve pain or keep it from getting worse. Being relaxed may also help any other pain relief methods you're using to work better.

Prayer/Meditation
Similar to relaxation, meditation and prayer are ways to calm your body, focus your mind and reduce stress, all of which can help to lessen your feelings of pain. Prayer is the most commonly practiced type of meditation, and according to the first study it ranked right up there with prescription drugs for its ability to relieve pain - obviously without any of the possible negative side effects of drugs!

"Prayer falls in the category of having patients learn about the meaning of their pain. Sometimes patients do need to be introspective before they can move forward," said Gaeta.

Meditation includes concentration meditations, in which you focus your mind on a single object, phrase or thought and often practice deep breathing as well, and exercise meditations like yoga, tai chi and qi gong. Even reading, thinking about those you love and writing can be forms of meditation. Pick the method that feels most naturally alluring to you.

Stretching
After three weeks of stretching, stretching expert Jacques Gauthier was able to reduce his pain by 50 percent. Stretching helps to reduce tension in your muscles, improve flexibility and range of motion, and may slow the degeneration of your joints. The act of stretching alone will also improve your blood circulation and help you to relax--a key to pain relief.

Reduce/Prevent Inflammation
When your body is in a chronic state of inflammation, the inflammation can lodge in your muscles, joints and tissues. Over time, this can lead to physical pain, as well as a number of diseases including heart disease. Emotions (too much stress), diet and lifestyle all contribute to inflammation.

One of the safest, low-risk things you can do to lower your risk of inflammation is to modify your lifestyle and dietary choices. This means eating a variety of anti-inflammatory foods (fruits and vegetables), limiting or avoiding all together the pro-inflammatory foods (highly processed foods, high-sugar foods, trans fats, etc.), exercising and quitting smoking (if you do).

Regular Exercise
"One of the most important aspects of managing one's pain is taking an active role in care and becoming part of the treatment team," says Penney Cowan, executive director of the American Chronic Pain Association. "There are many treatment options available to help people reduce the effects of pain in their lives. Proactive behavior such as recognizing emotions and practicing relaxation techniques to reduce stress, pacing activities and working within personal limits, and exercising on a regular basis may contribute to better pain control."

Although you may be tempted to not move around much when you're facing pain, a regular exercise program can actually help to relieve pain. According to the Mayo clinic, exercise works by prompting your body to release chemicals called endorphins that actually block pain signals from reaching your brain.

"Endorphins are the body's natural pain-relieving chemicals that in many cases are more powerful than morphine," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.

Plus, exercise will help you to sleep better, have more energy to cope with your pain, and lose weight, which will relieve any excess strain on your joints. If you're currently in pain, remember to consult your physician before starting any exercise program.

Chiropractic
According to the American Chiropractic Association:
Chiropractic is a branch of the healing arts which is concerned with human health and disease processes. Doctors of Chiropractic are physicians who consider man as an integrated being and give special attention to the physiological and biochemical aspects including structural, spinal, musculoskeletal, neurological, vascular, nutritional, emotional and environmental relationships.
Every Doctor of Chiropractic is different, and will use varying chiropractic methods to relieve your pain. According to the first survey above, chiropractic (and massage therapy) ranked second-best at relieving pain. If you're interested, the American Chiropractic Association has an online tool to help you find a Doctor of Chiropractic near you.

http://www.amerchiro.org/search/memsearch.cfm

Massage Therapy
The American Massage Therapy Association (AMTA) says massage therapy:
- Helps patients become more aware of their bodies and the sources of pain.
- Better familiarizes patients with the pain they experience.
- Has an impact on the patient by virtue of human touch.
- Improves confidence by encouraging patients to effectively cope with their pain.
Further, according to an American Hospital Association survey about their use of CAM (complementary and alternative medicine) therapies, nearly 82 percent of the hospitals offering CAM therapies offered massage therapy. More than 70 percent of these used the massage therapy for the purpose of pain management and relief.

The AMTA can help you to find a massage therapist near you.

Hot or Cold Packs
Applying a hot pad or cold pack to your area of pain can provide temporary relief. Hot pads are helpful for sore muscles, while cold packs work by numbing the affected area. If you've only tried one or the other, switch to the opposite and see if it works. Be careful not to use a pad that is too hot or too cold, and when using a cold pack, wrap it in a towel so you don't expose your skin to the cold.

References:

HealthOrbit May 9, 2005
Medical News Today May 9, 2005
The Mayo Clinic
American Massage Therapy Association

- Ryan

Serious Health Risks of Loneliness: How to Cultivate New Friendships and Live Longer

2008-03-18T07:50:00.005-05:00

"No man is an island," wrote English poet John Donne all the way back in the 17th century -- yet now, in the 21st, people may be more socially isolated than ever before. This is not, as it was once, due to distant locations or plagues that wipe out entire communities. It is a new type of loneliness that has emerged even as we are surrounded by cities full of people.

Loneliness is an emotional state in which a person experiences a powerful feeling of emptiness and isolation. Loneliness is more than the feeling of wanting company or wanting to do something with another person. Loneliness is a feeling of being cut off, disconnected and alienated from other people. The lonely person may find it difficult or even impossible to have any form of meaningful human contact. Lonely people often experience a subjective sense of inner emptiness or hollowness, with feelings of separation or isolation from the world.

It is in these cities and suburbs that we co-exist to reach the ultimate esteemed goal: self-reliance. "Our notion of success is being able to purchase what you need and not be obligated to anyone,'' said Richard Schwartz, a psychiatrist who co-authored the book, "Overcoming Loneliness in Everyday Life," with his wife, Jacqueline Olds, MD, assistant professor of psychiatry at Harvard Medical School.

"Yet in other cultures," Olds continues, "people have always accepted leaning on each other as part of life."

Aside from the fact that the very way our society conducts daily life -- in offices, on the phone, by computer, in cars and inside our homes -- encourages isolation, is the fact that admitting to being lonely is looked down on, even to the point of being shameful.

I'm Not Lonely, I'm Self-Sufficient

When Olds studies loneliness, it is usually by way of anonymous survey. Even then, many lonely people describe themselves as "independent" or "self-sufficient," rather than the dreaded "lonely."

"In American society, saying you're lonely suggests that you're weak or unable to attract friends. Yet total self-reliance is a myth, and loneliness is not a sign of weakness. It's an alarm system, a signal that we need to bring people into our lives," says Olds, who believes the nation is facing a loneliness epidemic.

How many of us are lonely? No one knows for sure, but when someone typed a heartfelt message -- "I am lonely will anyone speak to me" -- in an unlikely place (Moviecodec.com, a highly technical computer Web site), the response spoke for itself.

Over the course of days, weeks and months, thousands of messages flooded in. Among them:

"I'm surrounded by so many people every day but I feel strangely disconnected from them."
"I used to have a big family and now am down to a few aunts and uncles."

"The friends I have had moved on and got married. I must have done something to deserve this."

"It's 3 a.m. here. Just woke up next to my boyfriend and felt so incredibly lonely and sad."

At one time, the site became so popular that it was the first listing on Google if you searched the phrase, "I am lonely."

And, says Olds, the incredible popularity of TV talk shows and reality TV, "our seeming obsession with the most intimate details of strangers' lives, is another manifestation of our isolation."

"When you lack a circle of people you know well, gossiping about strangers is a way to fill the gap," says Olds.

Loneliness is Bad for Your Health

Loneliness is not just an emotion -- it affects many facets of the physical body. One study of 37,000 people, conducted by James House, PhD, a University of Michigan sociologist, found that people who lived alone or had few friends were twice as likely to die over 10 years than people with more friends and family.

Further, 82 percent of people who survived a heart attack and were married or had friends survived for at least five years. Among those with neither a spouse nor friends, only 50 percent survived five years.

Other studies have found that:

Lonely people have blood pressure readings that are as much as 30 points higher than non-lonely people.

Women with advanced breast cancer live twice as long when they join a support group, according to Dr. David Spiegel, a Stanford University psychiatrist.

According to Ohio State University researchers, having close friends helps keep your immune system strong during times of stress.

University of Chicago researchers have also found that loneliness affects the way people react to stress. "Lonely people differ from non-lonely individuals in their tendency to perceive stressful circumstances as threatening rather than challenging, and to passively cope with stress by failing to solicit instrumental and emotional support and by withdrawing from stress rather than by actively coping and attempting to problem solve," said John Cacioppo, the Tiffany and Margaret Blake distinguished service professor in psychology.

How to Cultivate New Friendships and Live Longer

Building new friendships is therefore a way to not only increase your enjoyment out of life, but also to improve your health and lifespan. This may sound challenging, but there are many opportunities to cultivate new relationships. Consider:

Joining a club, organization or other group that interests you (book clubs, quilting clubs, garden clubs, and adult sports teams, for instance)

Volunteering for a charity, and making friends with other volunteers

If you are retired, going back to work part-time, simply for the sake of meeting new people

Making an effort to re-establish or make stronger ties with family (even those that may live across the country)

Another interesting take on friendship is to seek out someone who can help you. For instance, if you're not fond of cooking, asking a co-worker to get together for pot-luck dinners once a week. Or, asking a neighbor to help you plant a flower garden in your yard, then returning the favor by helping with their yard work.

"The idea is that you need to be willing to enter into relationships of mutual obligation," says Olds, " … the fact is, people's lives are so hectic that those purely fun relationships often don't get sustained. It's the relationships where people are really useful to each other that do get sustained, that deepen and that therefore fulfill people's needs for long-term intimacy."

References:

Guardian Unlimited: Anybody There?

Bottom Line Secrets: The Special, Very Special, Gift of Friendship -- Made Easy

Boston Globe Online: Loneliness Can be the Death of Us

Senior Journal March 28, 2006

Wikipedia - Loneliness

Why Playtime is Good for Kids... and Adult

2008-03-17T04:18:00.004-05:00

One of life's simple pleasures -- playtime -- is not only as good for you and your kids as it feels, but it also seems to be disappearing from many adults' and even kids' schedules.

And while there is surely something to be said for working long hours and enrolling your kids in non-stop enrichment activities, there are increasing arguments that free play (tag, hide-and-go-seek, playing house, building with blocks), for kids, and various leisure-time activities for adults, are just as important.

Many Kids Missing Out on Unstructured Play

Unstructured play, things like playing with blocks and dolls, running around outside, building forts and making up imaginative games, is fast becoming a thing of the past for American children, according to an American Academy of Pediatrics report.

The beneficial free play is being bumped out in favor of educational videos, classes and other enrichment activities -- so much so that it may be hurting children's physical and mental health.

The American Academy of Pediatrics is now suggesting that pediatricians examine children with "stress checks" to be sure their schedules are not overloaded.

"A lot of pediatricians are seeing stress in children with this kind of [overloaded] schedule. It's not true for all kids, but it is a serious problem," says report author Kenneth Ginsburg, a pediatrician of Children's Hospital of Philadelphia.

Free Play Encourages Healthy Development in Kids

The report stresses what commonsense also indicates: that allowing kids to play freely, along with providing "downtime," is necessary for their healthy development. According to the report, this type of play (dolls, books, blocks, physical play, etc.) helps children:

Become creative
Develop problem-solving skills
Relate to others
Discover their own passions
Adjust to school settings

Adults Need Playtime, Too

Kids are not the only ones who benefit from unstructured downtime -- time to do whatever your heart desires. Adults also need to play, for their health, their minds and their very sanity.

When you take time to do something you love, levels of dopamine and serotonin rise in your body, which makes you feel calm and pleasant. Meanwhile, adult playtime gives you a chance to:

Connect with family, friends or new acquaintances
Reflect inwardly
Learn a new skill or hone an old one
Relax and de-stress
Be creative

"You feel happier, healthier, and more fulfilled when you can do things that provide the kind of satisfaction you're looking for," says Howard E.A. Tinsley, PhD, professor emeritus of psychology at Southern Illinois University. "Over the long term, the ability to do these kinds of things leads to a greater level of physical and mental health, and to a higher quality of life."

Playtime is also essential to help adults relieve stress, says Blair Justice, PhD, professor of psychology at the University of Texas School of Public Health.

"You don't have time to make yourself sick," he says.

However, when adults become overly stressed and don't take time for leisure, they do just that. Too much stress leads to increases in chemicals such as cortisol and norepinephrine, which can disrupt the immune system and cause you to feel edgy and hostile. Studies have also found a link between high levels of these chemicals and heart disease.

Not Sure How to Play?

Kids seem to know inherently just what to do to have fun, but adults may need a little help. Above all else, make sure your playtime is enjoyable, and not something that feels like "one more thing to fit into the day."

Playing should be simple, fun, easy, and something that's a regular part of your routine. For this reason experts suggest NOT planning a complicated vacation for your playtime, but rather focusing on the little things (vacations are healthy, too, but for most don't happen often enough to rely on for your sole playtime).

Researchers say that many people enjoy nature, being near water, pets, poetry and good conversation, but do whatever you enjoy.

"People take drugs like heroin and cocaine to raise serotonin and dopamine, but the healthy way to do it is to pet your dog, or hug your spouse, watch sunsets, or get around something beautiful in nature," says Justice.

Try to fit some type of play into your day, everyday, and you'll feel the difference. Need a few more ideas? Try:

Window shopping
Calling a friend for a chat
Flipping through a magazine
Putting on some music and dancing
Going for a walk
Drawing or painting a picture, or making something out of clay
Doing something you enjoyed as a kid (carving a pumpkin for Halloween, for instance)
Playing a board game
Singing a song
Playing with your pets
Daydreaming
Writing something (a poem, a note to your spouse, a letter)
Joining an adult sports league

References:

Good, Old-Fashioned Play Just What American Kids Need

MedicineNet.com

The Power of Play

- Ryan

The Best Type of Tea to Lose Weight

2008-03-12T12:31:00.005-05:00

The virtues of tea are endless! The weight-loss properties of the drink among the various properties it possesses, are the most sought after. Because it contains fat-burning substances: catechins. The regime tea, is it effective? What are the varieties most active against fat?

People never ceases to repeat that green tea is a powerful antioxidant, which gives it its health virtues. But we do not talk enough about the role of catechins, a group of very active molecules of the family of flavonoids. The epigallocatechol gallate (EGCG) is the most common form in chocolate and black leaf tea.

Catechins to burn fat

Everyone knows the slimming reputation of tea. These properties are now partially clarified. We know that the capabilities of this drink to increase energy expenditure and "burn" fat reserves are due in part to the caffeine it contains. But it was unclear that the catechins also had a key role in regulating weight. However, the benefits of regular consumption of catechins are not limited to the increased energy expenditure and fat oxidation. The catechins act also on the distribution of fat in the body and help reduce weight and waist circumference. Studies have also shown that the consumption of green tea could limit the recovery of lost weight after a diet.

Tea against abdominal fat

A study by the Shanghai Medical School has demonstrated the beneficial effect of catechins on the loss of abdominal fat. The weight, the proportion of body fat, the percentage of intra-abdominal fat and waist circumference were measured at baseline and after 4, 8 and 12 weeks on 4 groups of adults with a diet. 1 group was given a placebo, the other 3 were given different doses of catechins:

Group 2: 440 mg of catechins once a day
Group 3: 230 mg of catechins twice daily (468 mg / day)
Group 4: catechins 440 mg twice daily (886 mg / day)

Result: in the last group, the study noted a significant reduction in weight, waist circumference, body fat and abdominal fat.

Catechins against metabolic syndrome

In addition to their benefits in weight, catechins play a vital role in health care, especially in the prevention of metabolic syndrome. This disorder is characterized by blood glucose (rate of sugar in the blood) and high cholesterol, high blood pressure, and waist circumference exceeding 102 cm for men and 88 cm for women. In these people, often overweight, there is also resistance to insulin, an inflammatory reaction, and oxidative stress associated with the decrease in insulin sensitivity.

It so happens that regular consumption of catechins in green tea regulates considerably this insulin resistance, decreases the incidence of type 2 diabetes in women, regulates the metabolism of carbohydrates, and has an anti-inflammatory effect. The impact of catechins on body mass index (BMI), blood pressure and blood sugar found in patients with metabolic syndrome occurs after consumption of 456 mg daily for 2 months of catechins in green tea. The ideal would be to consume 3 to 6 cups daily.

Choosing the right tea to get your fill of catechins

There are large differences in the concentration of catechins, especially between black tea and green tea. Indeed, shortly after harvest, green tea is subjected to a heat treatment that prevents oxidation of its compounds. It is richer in catechins than black tea. Some brands offer even more green teas are rich in catechins (including Lipton with Linea).

The choice of tea is not enough, it should also be drunk regularly: catechins having a life span of less than 24 hours in the body, it is recommended to renew the consumption of green tea throughout the day.

Finally, we must remember that the tea alone is not enough to lose weight! An appropriate diet and a bit of physical exercise are essential.

Reference: 1st European Symposium on catechins, Paris, January 2008

Related Articles: Healing Power of Tea - 9 Powerful Benefits of Drinking Tea

Mark's Daily Apple - Tea Time

Tea Recipes

Tea Masters: Discovering Oolong, Pu Er and the Art of Gong Fu Cha with Taiwan's Tea Masters.

Tea Blog Tea Blog is an ongoing project by artist Ellie Harrison launched on 1 January 2006. Every time Ellie has a cup of tea (or a different type of hot drink) she notes down the thought which is most on her minds during the first few sips. These thoughts are then uploaded to the Tea Blog at regular intervals.

8 Delicious Foods To Boost Up Your Energy Levels

2008-03-10T04:02:00.004-05:00

Having energy throughout the day is, for many, like chasing after the elusive white rabbit. Just when you think you've got it, after a cup of coffee and a morning sweet roll, for instance, it slips away and feels as though it was never even there.

Whether struggling with energy ups and downs or, worse, feeling tired all the time, a lack of energy is a real drain on your work and social life. In fact, close to one-third of respondents to the 2005 National Sleep Foundation poll said they have missed work or other events, or made errors at work, because of being too sleepy. Another 23 percent said their intimate or sexual relationship had been negatively affected because of being too tired.

Of course, many factors contribute to your level of energy but one of the most influential is what kinds of food you put in your body. Overall, a healthy diet with fresh, minimally processed foods will give you drastically more energy than a diet of mostly processed food.

Specifically, adding the following eight foods to your diet will rev up your energy and help keep you from yawning at 10 a.m., feeling your eyelids get heavy at 1 p.m., and nodding off during your afternoon meeting at 4 p.m.--and they taste great too.

Lean Beef or Chicken (ideally free-ranged)
Adding a little protein to every meal is essential to keep your organs functioning and your energy levels up. Lean protein also contains tyrosine, an amino acid that helps your brain produce the chemicals norepinephrine and dopamine, which improve your mental function. Turkey, pork tenderloin, eggs, shellfish and sardines also contain tyrosine.

Black Beans
Complex carbohydrates like those in black beans and other legumes help keep your blood sugar levels balanced throughout the day, providing a steady, slow-burning source of energy to make you feel awake. Plus, black beans are a rich source of iron, an integral part of hemoglobin, which transports oxygen in the body, and key enzyme systems for energy production and metabolism.

Seaweed
Seaweeds like kelp, wakame, arame and dulse can be found in Asian grocery stores and health food stores. It can be eaten dried, straight out of the bag, or added to soups, salads and vegetables. Seaweed contains the broadest range of minerals of any food--the same minerals found in the ocean and in human blood. It also contains pantothenic acid and riboflavin--two B-vitamins needed for your body to produce energy.

Almonds
These tasty nuts are rich in manganese and copper, both of which are essential cofactors of an enzyme called superoxide dismutase. This enzyme helps keep energy flowing by inhibiting free radicals inside cells' mitochondria (the energy-producing area of cells). Plus, they also contain riboflavin, another important component of energy production.

Water
We know, it's not really a food, but it's so important that we decided to include it anyway. Water is necessary for your body to produce energy, including digesting, absorbing and transporting nutrients. If you don't drink enough of it, your cells will be less able to receive the nutrients they need for energy, leaving you feeling sluggish. If plain water doesn't appeal to you, try spicing it up with a squeeze of lemon, lime or other citrus.

Cantaloupe
This melon is an exceptional energy food because of its combination of vitamin B6, dietary fiber, folate, and niacin (vitamin B3). The B vitamins (necessary for the body to process sugars and carbs) combined with fiber (which helps the sugars be distributed gradually) support energy production by keeping blood sugar levels stable.

Kiwi
This tiny fruit often gets overlooked in favor of the more common apple or orange, but it packs a powerful punch. With more vitamin C than an equal amount of orange, it's a potent energy-boosting food. When vitamin C levels are depleted, people often feel tired. One study found that women with low vitamin C levels felt more energized after receiving vitamin C daily. "They felt better and they had more energy," said Carol Johnston, PhD, assistant professor of food and nutrition in the family resources department at Arizona State University. Other foods rich in vitamin C include raw red or green pepper, broccoli, strawberries and Brussels sprouts.

Oatmeal
This morning favorite is loaded with soluble fiber, a key to slowing down carbohydrate absorption and keeping blood sugar levels steady. "A fiber-packed whole grain cereal, oatmeal is your best breakfast choice for long-lasting energy," says William Evans, PhD, director of the nutrition, metabolism, and exercise laboratory at the University of Arkansas for Medical Sciences/Veterans Affairs Medical Center.

References:

The World's Healthiest Foods

Prevention: Feast on These High-Energy Foods

Men's Fitness: Energy-Boosting Foods

Seven Dangerous Common Weight-Lifting Exercises and How to Do Them Properly

2008-03-07T05:59:00.004-06:00

Weight training is an important part of a comprehensive exercise program, helping you to increase your muscle tone and mass, lose body fat, improve your strength and even improve your bone density.

But by its very nature, weight lifting, which calls for placing extra weight, or stress, on your muscles to receive the benefits, can cause injury if it's not done with the proper technique.

Most people learn their weight training techniques by watching friends or others in the gym. Often, this can be problematic because you may be picking up incorrect techniques. In fact, according to the Mayo Clinic, using improper technique is one of the main reasons why people get injured during weight training. Common injuries that can occur immediately include:

Sprains and strains
Tendinitis
Fractures
Dislocations

However, if you continue to use incorrect weight training techniques, over time you may end up with a chronic problem, such as:

Damage to your rotator cuff
Nerve damage
Muscle overload
Stress injuries to your bones

Be Careful When Doing These Common Weight-Lifting Exercises

If you are just starting out in weight training, you may want to get the help of a personal trainer or other fitness expert who can teach you the correct techniques from the get-go.

Here we've listed some of the most common weight-training exercises out there, which are also those that you'll often see being done incorrectly in your local gym. Before your next workout, make sure you're not putting yourself at risk of injury by honing up on these common weight-training exercise tips.

Bench Press

The bench press helps to tone and build your chest muscles, but if done incorrectly can cause damage to your rotator cuff and shoulders. (And without a spotter it can result in a serious or even deadly crushing injury!)

Correct Technique: To keep your shoulder joint free from injury, keep your elbows at the horizontal line of your body (do not let them drop down below your body line). And of course, always use a spotter who can help you if the weight gets too heavy.

Leg Extension

The leg extension works the quadricep muscle (on the front of the thigh). The major injury risk is in extending your leg too fast or too hard, which can cause you to overextend your knee.

Correct Technique: Protect your knees during the leg extension by keeping a 90-degree angle between the thigh and lower leg, then extending your leg smoothly. Do not "kick" your leg out or lock the knees when they're extended, as this can cause excessive stress on the knees.

Lat Pull-Down

Lat pull-downs work a muscle called the latissimius dorsi, which is located in the outer chest wall. If done incorrectly, this exercise can cause injury to the neck and shoulders.

Correct Technique: You have probably seen people in the gym doing a lat pull-down by gripping the bar widely, then pulling it down behind the neck. This is incorrect, as it places excess stress on the neck and shoulders. The safer and more effective technique is to use a narrower grip on the bar, and pull it down to the front of the chest while keeping your back straight.

Biceps Curl

The biceps curl helps to strengthen and build the biceps (located in the front of the upper arm). This exercise poses a risk of injury to your elbows if done incorrectly.

Correct Technique: While doing a bicep curl, always keep your wrist straight and rigid. If you flex your wrist while you bend your elbow it can cause injury to your elbow. Also be sure to release the curl smoothly to avoid overextending your elbow.

Dead Lift

The dead lift can help to strengthen your lower back, hamstrings, gluts and calves. If done incorrectly, however, it can strain the back.

Correct Technique: Bend forward at the waist with your arms straight toward the floor. Be sure to keep a natural curve in your lower back and a slight bend in the knees to protect your back and avoid overextending your knees.

Squats

Squats help to tone your gluts, hamstrings and quadriceps muscles. However, if you squat too far or don't have your weight centered correctly, it can cause injury to the knees.

Correct Technique: Lower your body as if you're going to sit in a chair, keeping your weight over the heels or mid-foot area. Lower to about a 90-degree angle, no farther, then slowly raise your body back to a standing position.

Leg Press

The leg press works the front and back of the thighs, the calves and the buttocks, but can cause injury to the knees if the proper technique is not used.

Correct Technique: As you press your legs out, make sure the kneecap follows the foot (don't allow your knees to come too close together) and the thighs do not drop below a 90-degree angle to the knees. Both of these tips will help protect your knees from injury.

- Ryan

Reference: MayoClinic.com

How to Stay Healthy While Sitting At Your Desk All Day

2008-03-06T05:58:00.004-06:00

Americans spend nearly eight hours a day sitting (and another four hours watching TV and playing computer games) according to a Harris poll conducted by the America On the Move Foundation. Now consider your own day. How many hours per day do you spend sitting at a desk, either in your office or at home?

Chances are it's a pretty substantial amount of time. Between work and the endless number of things people now use computers for, you may easily be spending more time at your desk than anywhere else, which is why learning how to sit at a desk and still be healthy is so important.

The Downfalls of Sitting Too Much

In general, sitting (whether at a desk, in the car or elsewhere) for too long is not a health-promoting thing to do. For one thing, it can cause you to gain weight. A study in the International Journal of Obesity and Related Metabolic Disorders found that those who had high daily levels of sitting (7.4 hours or more) were significantly more likely to be overweight or obese than those who reported low daily sitting levels (less than 4.7 hours a day).

A study in the American Journal of Preventive Medicine even found that the longer a man sits at a desk at work, the greater his chances are of being overweight.

Sitting at a desk all day also puts you at risk of back pain, particularly if you sit with poor posture, leg cramps, tense muscles and, of course, boredom.

Healthy Tips for Sitting at Your Desk

Many of us don't have a choice and must work at a desk, at least for a portion of our day. During this time, use the following tips to keep your mind and body at their best.

Keep your body in a neutral position. This means that your joints are naturally aligned, reducing your risk of stress and strain on the muscles, tendons, and skeletal system and developing a musculoskeletal disorder (MSD), according to the Occupational Safety and Health Administration (OSHA). To achieve a neutral body position:
- Adjust your chair so your thighs are parallel with the floor.
- Choose a chair that supports your back, including the curve in your lower back (if not, place a rolled up towel or pillow behind your lower back for support).
- Your hands, wrists and forearms should be in-line and roughly parallel to the floor.
- Your head should be in-line with the torso and at a level, balanced position (or just slightly forward).
- Your elbows should be close to your body, bent at a 90- to 120-degree angle.
- Your shoulders should be relaxed and upper arms hanging naturally next to your body.
- Your feet should be flat on the floor or supported by a footrest.
- Your chair should be well-padded.

Move around often. Your body can only tolerate being in one position for about 20 minutes before it starts to feel uncomfortable, according to the Mayo Clinic. About every 15 minutes, stand, stretch, walk around or change your position for at least 30 seconds.

Reduce repetitive movements. Movements that you repeat over and over (such as answering the phone or reaching for a book) can lead to strains and stress. Reduce unnecessary movements as much as possible by keeping items you use often within arm's reach and using tools, such as a phone headset, to reduce repetitive movements. You should also alternate the hand you use to operate your computer's mouse.

Keep your computer monitor in a healthy position. This means directly in front of you, but at least 20 inches away. The top of the screen should be at or below your eye level, and it should be perpendicular to the window (to reduce glare), according to OSHA.

Look away from your computer screen often. Focusing on a computer screen for too long can lead to dry eyes and eye fatigue. Be sure to change your focus often, looking at a point in the distance, and blink regularly to keep your eyes moist.

Use a document holder. It should be at the same height and distance as your computer monitor (holders mounted to the monitor are ideal).

Keep your keyboard and other office accessories clean. Keyboards, phones and other office equipment are breeding grounds for germs. Desks themselves can even harbor more bacteria than a toilet seat!

Declutter your desk. About 40 percent of U.S. office workers say they are "infuriated" by too much clutter on their desks. Save yourself this mental strife by taking a few minutes each day to go through papers. Throw away those you don't need and file those you do.

Don't keep junk food at your desk. The temptation is simply too high to eat the junk, and subsequently feel sluggish, tired or guilty. Instead, keep a supply of healthy snacks nearby to satisfy your hunger in a smart way. Great snack ideas include cut-up vegetables, a few nuts, fresh fruit, a hard-boiled egg, etc.

Make your desk your own. While keeping away from too much clutter is good, adding a few items that mean something to you will make your desk more enjoyable to work at. Some items to consider include a few pictures of family or friends, a plant, inspirational posters or paintings for the wall, and any other mementos that make you feel good.

References:

International Journal of Obesity and Related Metabolic Disorders. 2003 Nov;27(11):1340-6.

American Journal of Preventive Medicine. 2005 Aug;29(2): 91-97.

U.S. Department of Labor, Occupational Safety and Health Administration

America on the Move

8 Little-known Techniques to Help You Burn Even More Fat and Calories

2008-03-04T05:52:00.004-06:00

About 46 percent of women and 33 percent of men are trying to lose weight, according to a study published in Obesity Research.

Whether you are consciously trying to shed some pounds, or are hoping to tone up before warm weather comes, there are certain techniques that can help you do so faster.

We've all heard about the importance of eating fewer calories and exercising more -- surely an important facet of any weight-loss strategy. However, the following little-known techniques will support that strategy to help you burn even more fat and calories.

Eat Hot Peppers

Adding red chili peppers to your food "could contribute to the dietary management of obesity," said Angelo Tremblay, a Universite Laval obesity nutrition professor.

That's because capsaicin, the active component in chili peppers, is thought to play a role in curbing appetite and boosting metabolic activity.

"Maybe you can have the same effect with curry, so go to your favorite Indian restaurant," Tremblay continued. However, researchers are still trying to determine if this effect, noted in animal studies, applies to humans.

Eat Smaller Meals More Often

By breaking up your meals into four or five (or six or seven) small meals, instead of the typical three, you are keeping your insulin levels under control for the entire day. Out-of-control insulin levels can lead to fat accumulation.

Not only that, but your body burns calories while it digests food. So, the more often you digest, the more calories you will burn.

Drink Lots of Water ... Preferably Cold

If your body is dehydrated, it will not burn fat efficiently and it could lead to sugar cravings and fatigue. The typical recommendation is to drink eight 8-ounce glasses of water a day ... but according to some experts you should make sure it's cold water.

"Drinking eight ounces of cold water can burn off an additional 9.25 calories as compared to room-temperature water," says J.T. Kearney, Ph.D., an exercise physiologist.

Eat Sufficient Protein

Your body burns about 10 calories digesting every 100 calories of protein but just 4 calories for the equivalent amount of carbs. In other words, just the process of digesting protein burns a significantly greater amount of calories than does digesting other foods.

"A protein-based meal will elicit a thermic effect that is close to 30 percent of the total calories itself," says Jack Groppel, Ph.D., co-founder of LGE Performance Systems in Orlando, Florida.

However, be sure you don't overeat a high-calorie protein source, such as a bacon double cheeseburger, as this would be counterproductive. Instead, eat smaller amounts of protein, such as eggs, bison, poultry or lean ground beef, regularly throughout the day.

Eat Cinnamon

U.S. Department of Agriculture researchers have found that eating one-quarter to one teaspoon of cinnamon with food can boost your metabolism 20-fold, by making your fat cells more responsive to insulin.

Do Your Cardio Workout Last

According to Ken Fitzgerald, owner of Lift Gym in New York, you should do your strength training before cardiovascular work when you're at the gym. This is because it takes your body 15 minutes to warm up enough to burn fat. If you jog for 30 minutes, then, you are only burning fat for 15. However, lift a few weights first, and your body will be warmed up and able to burn fat for the entire 30 minutes.

Work Your Muscles

The greater your muscle tone, the more calories you burn -- even when you're at rest. So some type of weight training should be a non-negotiable part of your workout routine.

When You Can ... Fidget

Purposely moving around whenever you can, by stretching your arms, changing posture or standing, burns more calories than unconscious fidgeting, according to Mayo Clinic researchers. They found that this conscious activity (which they call NEAT, or non-exercise activity thermogenesis) can burn an extra 300 to 800 calories every day.

- Ryan

References:

Obesity Research,13:596-607 (2005)

Chilis Can Curb Appetite

7 Ways to Burn Fat Faster

Men's Fitness: Burn Calories Without Breaking a Sweat

Is Staying in a Hotel Room Risky?

2008-03-03T05:25:00.005-06:00

Many Americans will spend the night in a hotel room 10 to 20 times a year, and some, particularly those who travel for business, many more. While the last thing you want to think about when you check into your home-away-from-home is what might be lurking on the sheets, the bedspread, the shower stall or the desk chair, a new study has found that it deserves some attention.

Viruses Remain After Guests Check-Out

University of Virginia researchers decided to find out whether rhinoviruses, the type of virus responsible for about half of all colds, remain in hotel rooms after their host leaves.

"We know that viruses can survive on surfaces for a long time -- more than four days," said Dr. Birgit Winther, a University of Virginia ear, nose and throat specialist who led the study.

For the study, 15 people with rhinovirus colds each spent the night in a hotel room. After they left, 10 items they had touched were tested for the rhinovirus, and one-third were found to be contaminated. Specifically, the virus was found on:

Seven out of 14 door handles
Six of 14 pens
Six out of 15 light switches, TV remotes and faucets
Five of 15 phones
Shower curtains, coffee makers and alarm clocks

"We were surprised to find so many," Winther said.

It's worth mentioning that the samples were taken before the rooms were cleaned, so hotels' disinfecting processes may remove some of the contaminants before a new guest checks in.

"We do wipe everything down, from the remote control to the telephone," said Michelle Pike, corporate director of housekeeping for Hilton brand hotels.

The study concluded several months later when five of the 15 participants visited hotel rooms that had been deliberately contaminated with their own mucus (which had been frozen while they had their colds). Their hands were then tested for viruses, which turned up on 60 percent of contacts in rooms where the mucus had dried for at least an hour, and on 33 percent of those in rooms where the mucus had dried overnight.

Bedbugs, Dried Semen and Urine

A separate study by ABC News Primetime also uncovered some things you probably don't want to know about in hotel rooms. The team visited 20 well-known hotels in New York, Miami, Houston and Los Angeles, and used a black light to determine how clean the rooms were.

At every hotel they visited, from a one-star hotel with rates at $55 a night to a five-star hotel with rooms that cost $400 a night, lab results showed evidence of urine or semen in every room tested. Bed bugs have also turned up at even high-level hotels. Some specifics:

Dried semen on the bedspread and urine stains on the walls of a $300-a-night room in "one of New York's finest hotels."
Trails of urine on the bedroom carpeting in a well-known Miami hotel.
Traces of urine on the walls, bedspread, chairs, bathroom vanity stool and carpeting near the bed at a four-star resort.

"There's a lot going on behind those doors," said Dr. Mark Callahan, a physician at New York Presbyterian Hospital. "And the reality is that the hotels are not going to be wiping down the walls and those surfaces."

Is Staying in a Hotel Room Risky?

Though the thought of leftover viruses, urine and other unmentionables in your hotel room is disgusting, most experts say the risks of actually getting sick from hotel germs is pretty low.

Still, 80 percent of infections are spread by someone touching a germ-infested surface, or getting germ particles from a sneeze, cough or touch onto their hands.

"Whether germs are viral, bacterial, or fungal, some can remain active on most surfaces for several days -- no matter whether the surface is stainless steel, wood, plastic, or even the paper in a magazine," says Elaine Jong, MD, co-director of the University of Washington Travel Clinic in Seattle.

And while most hotels do lighter cleaning like dusting, vacuuming and disinfecting daily, in reality, most hotels only do "deep" cleaning four times a year, on average, which means there's a good chance some germs may be left behind by the cleaning people.

What can you do to minimize your risks and stay as germ-free as possible while staying in a hotel? Plenty.

Wash your hands regularly and often. This is particularly important before eating, touching your mouth, eyes, nose or face, and after you've been out.

Choose rooms that cost over $50 a night. Although the ABC News study found contaminants in rooms of all price ranges, University of Arizona microbiologist Charles Gerba, PhD, who's also known as "Dr. Germ," believes spending a little more may pay off.

"I did a study about seven years that found if you paid more than $50 a night, there was a much greater chance that the room was regularly disinfected. Rooms under $50 weren't."

Take off the bedspread. The bedspread is usually full of contaminants, as it's often not cleaned in between guests.

Pack your own sheets. If you're concerned about what may be on the hotel sheets, just bring your own. Alternatively, sleep in long-sleeved, long pants pajamas and check the hotel sheets for rust-colored stains, which may be a sign of bedbugs.

Carry with you, and use, sanitizing wipes. Use them to wipe down surfaces that may contain germs, such as the TV remote control, light switches, bathroom faucet, and coffee maker handle.

Ask for an allergy-free room. Some hotels have rooms that keep dust mites, allergens, and perhaps other germs, to a minimum. Other hotels have "allergy packs" that provide the guest with special pillows and mattress covers (which may be cleaner than the regular variety).

Pack rubber thongs (flip-flops) or slippers. Wear them at all times in the hotel room, rather than walking barefoot.

- Ryan

References:

CNN.com September 29, 2006

ABC News: What's Hiding in Your Hotel Room?

MedicineNet.com: Germs are Everywhere -- Really

Reader's Digest

Role Modelin': The Larissa Monologues

2008-02-28T09:38:00.006-06:00

Back in the beginning of Diethack's early days about 5 months ago, I did two articles on people who have achieved their health goals in life, one on Mark McManus who is a hardgainer who has managed to achieve his dream body and one on Jimmy Moore who has managed to lose weight on a low carb diet. You can check out their stories here:

7 Questions With Productivity & Fitness Junkie Mark McManus

Role Modelin': Livin' La Vida Low-Carb

A few days ago I stumbled on the personal blog of a diethack reader The Larissa Monologues. Mrs. Larissa Marks has managed to achieve her weight goal through small consistent changes to her lifestyle without any resort to extreme dieting. I asked her to share her story and the practical steps she took to improve her health with you and she politely accepted. Here is her story:

One year ago, I decided to make some changes in my life in the name of health. I was moderately overweight, with no regular physical activity, and poor eating habits. My goal was to lose 20 pounds through regular exercise and healthy eating. No starvation, no extreme diets, no extensive research or professional help - just simple, manageable lifestyle changes that I could sustain for the long haul. I have since lost 15 pounds, and am making my way to 20!

In my personal experience, the diet and exercise habits listed below have been the key to my weight loss. These habits fit my personality and lifestyle. However, I firmly believe every individual needs to find habits that work for them. Hopefully my experience will inspire and encourage other readers in their journey towards healthier living!

Eat a good breakfast. Ignoring conventional wisdom, I never used to eat breakfast (mainly out of sheer laziness). Now I make it a priority to eat a healthy and balanced morning meal, and I've experienced major benefits - more energy, less hunger, less desire to overeat later on. My standard breakfast is oatmeal, fruit and a glass of soy milk. Eat a balanced meal that will propel you into good food choices for the rest of the day.

Eat smaller portions. This habit took me a while to get used to, since I spent so many years overeating. In my house, there are two sizes of plates: mini and humongous (like wok-size humongous). I decided to only use the mini plates, utilizing dish-space psychology to my full advantage. Now my body and mind have adapted to healthier portions. Eat one serving on a smaller dish, eat slowly, and allow your body time to feel full.

Choose the healthier foods. I try to stick with whole wheat pasta, soy milk, brown rice, low fat yogurt, multi-grain bread, etc. instead of their counterparts. That way I consume foods with their maximum nutrients. Next time you go grocery shopping, look for healthier equivalents to your household staples.

Drink lots of water. My reusable plastic water bottle has become the best friend that I bring everywhere. Drinking water has so many health benefits, including curbing the desire to snack between meals. So instead of soda and juice, reach for the water.

Enjoy healthy snacks. Snacking between meals is fine when it's with fruit and vegetables. I go through bags of baby carrot sticks, and love them! Apples and oranges are also great have around, and easy to carry in my purse. It's pretty straightforward - stop eating junk, and grab something good for you.

Skip dessert. I've never been a big snacker, but I had a habit of eating dessert on most nights. I decided to wean myself off the dessert by committing to eat dessert only one night a week. This habit allows me to indulge a little, and gives me something to look forward to. Cut dessert out of your regular routine, but give yourself a little freedom once in a while.

Exercise three times a week. I began this discipline over a year ago, and have been able to sustain it. My weekly schedule includes one hour at the gym on Mondays, Wednesdays and Fridays. Some weeks I'm not as disciplined, but I'll simply get back on track the following week. Each session includes both cardio and strength training. Make it a priority to get consistent exercise every week.

Get physically active in small ways. I love discovering opportunities to be active beyond going to the gym. Always take the stairs rather than the elevator. Park farther away from your destination so you have to walk. Lift weights or do stomach crunches while watching your regular television show. Find creative ways to get exercise throughout the day.

Join an online support community. I joined PEERtrainer with a few friends - the site is free, and allows you to be a part of a small group for accountability. There's nothing like the encouragement of other people who have similar goals. It's also a great place to keep a log of meals and workouts, and track your overall progress. There are many other helpful sites online - utilize the internet to it's full advantage!

Find inspiration. I subscribe to a Health magazine, and read blogs and websites related to health and weight loss. This simple act has done wonders for me. Now I get regular reminders of my health goals, encouragement, new ideas to try, and testimonies of real people who intentionally living healthy lifestyles. Find something to inspire you and keep you motivated.

Mrs. Marks is also a great cook and I highly recommend you to check her recipes over at The Larissa Monologues.

Editor's Note: If there are other readers willing to share their health stories, what right/wrong steps they took, any success or failure they had, please send me an email with your story and a brief introduction to yan@diethack.com

Your stories will help the diethack community a lot with their health.

Please be aware though that I won't accept commercial requests to push over products or sites. Thanks a lot.

Surprising Nutrition Facts About 10 Common Restaurant Foods

2008-02-28T09:17:00.004-06:00

After gobbling up more than your fair share of a "bloomin' onion," devouring an entire jumbo tub of movie theater popcorn or wolfing down more than one bowl of pastel-colored marshmallow sugar-puff cereal, most people would rather not know what was really in it. The calories, the fat, the sodium ... who really wants to know?

In reality, probably not many. Still, there is that voice in your head that's telling you otherwise. "You should be good. Know what you're getting yourself into," it says. Perhaps that's why most Americans (a whopping 80 percent, according to an AP-Ipsos poll) say they do, in fact, check the nutrition panel on foods. (Ironically, 44 percent also admit that even though they check the panel, they'll buy the food regardless of what it says.)

But whether it's out of curiosity, a feeling of obligation, or because you're looking out for your health, knowing the facts about what's in your food is clearly a right you should take advantage of, as foods can be deceiving. Sometimes even the healthiest-looking food can turn out to be a disaster for your diet, and something that receives little fanfare (like the humble mushroom) can turn out to be fantastic. You owe it to yourself to know the difference.

If you are looking for nutrition facts about foods from your favorite restaurant or those on your grocery store's shelves, check out Sixwise.com's Nutritional Facts Reference Center. With just the click of a button (you can search by restaurant name or food category), you'll have the nutrition content of your favorite foods at your fingertips. Conduct a quick search before you indulge (or anytime you're wondering about a certain product) to find out how much (or how little) nutrition the item contains. The rest is up to you.

What's Really in These 10 Common Restaurant Foods?

Wondering how to order healthy the next time you're eating out? Here are 10 common menu items with nutrition facts that may surprise you (and that you may be better off avoiding).

Auntie Ann's Cinnamon Sugar Pretzel: One pretzel has 450 calories and 9 grams of fat. Add on caramel dipping sauce and you get an extra 135 calories and 3 grams of fat.

7-11 Blueberry Muffin: Stop to grab a muffin while filling up your gas tank and you're in for 450 calories and 14 grams of fat (for one muffin!).

Jimmy John's Beach Club Sandwich (on 7-Grain Honey Wheat Bread): The name sounds light and healthy, but if you eat the whole sandwich it's 826 calories, 41 grams of fat, and 70 percent of the recommended daily sodium!

Krispy Kreme Frozen Latte Blend (20 oz.): You think you're being good by going to Krispy Kreme and not getting a doughnut, but if you opt for a frozen latte blend instead, you're in for 730 calories and 26 grams of fat.

Panera Bread Bistro Steak Salad: You're trying to eat light so you order a salad ... this one has 630 calories and 58 grams of fat.

El Pollo Loco Ultimate Pollo Bowl: Even when opting for the "bowl" (which is like a burrito without the tortilla), it's 915 calories, 34 grams of fat, and 134 percent of the daily recommended sodium.

Papa John's Garden Fresh Pizza (14"): One slice has 280 calories and 9 grams of fat (but who eats just one slice?).

Fazoli's Six-Layer Lasagna With Broccoli: One portion has 670 calories and 27 grams of fat. Have a cheesy breadstick too? Add on another 370 calories and 18 grams of fat.

Caribou Coffee Large Low-Carb Skinny 'Bou: Now, everyone knows that big coffee drinks have a lot of calories, but when you're ordering one that's low-carb (and has "skinny" in its name) you'd think it wouldn't be so bad. Not so. This one has a whopping 1,360 calories and 145 grams of fat!

Kenny Rogers Roasters Grilled Chicken Sandwich: It's grilled (not fried) and it's chicken (not beef), but it still has 523 calories, 29 grams of fat and over half of the recommended amount of daily sodium. And that's before you add the cheese, mayo and sides.

- Ryan

References: AP-IpsosResults.com

What to Do If... Guidelines On How To Handle "Life-Threatening" Situations

2008-02-26T08:07:00.005-06:00

Knowing what to do in the event of an emergency is not something that we often think about, or want to, but it is extremely important. An average of 18,048 people died each year from unintentional home injuries between 1992 and 1999, and that doesn't include injuries that occurred outside of the home.

This topic is very important , and the tips that can help protect you and your loved ones in times of emergency.

What to Do If …

Your Teeth Get Knocked Out (or Broken)

If your tooth has been knocked out, you should get to your dentist immediately, as he or she may be able to reimplant the tooth. To transport the tooth, use any of these options (and do it quickly, as the longer you wait, the less chances of a successful reimplantation):
- Put the tooth back in the socket. Bite down on gauze or a wet tea bag to help keep it in place.
- Store the tooth in a small container covered with a small amount of whole milk or saliva.
- If you cannot get it into the socket, the tooth can be carried between the lower lip and lower gum or under the gum. (Be careful not to swallow the tooth.)
- Special devices called Save-a-Tooth and EMT Tooth Saver, which contain a case and a special fluid to use if a tooth is knocked out, may be available from your dentist to keep in your first-aid kit.
When handling the tooth, only touch the chewing end, not the root. You can also apply a cold compress to the mouth area to ease pain and apply pressure, using gauze, to control bleeding.

If a tooth is fractured, you should seek medical help immediately, as exposed nerve tissue could become infected. Small chips are less of an emergency, but should be looked at by your dentist.

You Break a Bone

Most importantly, stay still, don't attempt to "test" to see if you can move the bone and don't try to straighten or reposition the bone. In most cases, you can call 911 or get to an emergency room for further treatment. However, if the skin is broken, lightly rinse it to remove any visible dirt and cover it with a sterile dressing. If necessary, you can use a rolled up newspaper or strip of wood as a splint to immobilize the area above and below the injured bone. Ice packs can be applied to reduce pain and swelling while waiting for medical attention. Note: Never attempt to move a person who has a possible spine injury.

You Get Food Poisoning

If you think you have eaten something bad, and two to six hours later start to have nausea, vomiting, diarrhea, fever, weakness and headache, you may have food poisoning. In most cases, food poisoning will resolve itself in a couple of days. You should drink plenty of water to prevent dehydration, and children should be given an electrolyte drink. Avoid eating any solid foods or dairy products until the diarrhea has passed.

If you are unable to keep fluids down due to nausea or vomiting, or the illness lasts longer than two to three days, you may need medical attention to prevent dehydration. Also, if you have eaten toxic mushrooms or shellfish, you should get to an emergency room as your stomach may need to be emptied.

You are Choking

Try to cough forcefully to dislodge the item. However, if a person is unable to speak or breathe, the Heimlich maneuver should be performed by:
- Wrapping your arms around the person's waist from behind
- Grasping the fist with your over hand and making quick, upward and inward thrusts with your fist
- For pregnant women or obese people, you should wrap your arms around their chest, place your fist on the middle of the breastbone between the nipples and make backward thrusts
This should be continued until the item is dislodged or the person loses consciousness. If this happens, CPR should be administered and 911 should be called immediately.

You Have Heatstroke or Another Heat Emergency

Heat emergencies begin with excessive sweating, fatigue, thirst and muscle cramps, but can progress to be much more serious, particularly among children, the elderly and people who are obese. Heat cramps can lead to heat exhaustion, caused by dehydration, and then heatstroke (the most serious heat emergency, which can cause shock, brain damage, organ failure and even death).

If you or a family member feels the heat is getting to you (you may feel lightheaded, dizzy, nauseous, weak or have a headache), you should:
- Lie down in a cool place with the feet elevated one foot
- Apply cool wet cloths or cool water to the skin, cold compresses to the neck, groin and armpits and use a fan to lower body temperature
- Give the person a salted drink (either a sport's drink or water with salt added, one teaspoon salt per quart of water) or cool water, one-half cup every 15 minutes (do NOT give any fluids if the person is vomiting or unconscious)
- If the person shows signs of shock, seizures or loses consciousness, call 911 immediately
You Sprain Your Ankle

The first thing to do after a sprain is to apply an ice pack to reduce swelling (wrap the ice in a cloth, don't apply it directly to the skin). Next, keep the sprained area immobilized by wrapping it firmly in an ACE bandage, or by using a splint if necessary. You should then elevate the sprain above heart level (even during sleep) and rest it for several days. All pressure should be kept off the injury until it stops hurting, which may require the use of crutches.

If you suspect a broken bone, have severe pain or hear a popping sound, you should go to the emergency immediately. Further, you should call your doctor if swelling persists for more than two days, you see signs of infection or pain persists for more than several weeks.

You Dislocate Your Finger/Shoulder

A dislocation occurs when the bone and joint separate, and it may be hard to distinguish this injury from a broken bone. If you suspect a dislocation, you should call 911 or go to the emergency room immediately. In the meantime, keep the person still and, if skin is broken, rinse any excess dirt and cover it with a sterile dressing.

You should then use a splint or a sling to keep the injury in the position you found it -- do NOT move the joint. Ice packs should be applied to reduce pain and swelling. You can also check for blood circulation near the injury by pressing on the skin. If blood is circulating properly, the skin will turn white and regain color in a couple of seconds.

You Have a Nosebleed

Most nosebleeds can be resolved on their own by sitting down and gently squeezing the nostrils closed for five to 10 minutes. You should lean forward so you don't swallow the blood and breathe through your mouth. After five minutes, you can check to see if bleeding has stopped. If necessary, you can apply a cold compress to the bridge of the nose, but you should not attempt to plug your nostrils with gauze or tissue.

If the bleeding does not stop after 20 minutes, the nosebleed occurred after a head injury or the nose may be broken (see below), you should get to the emergency room.

You Break Your Nose

If you suspect your nose is broken, you should breathe through your mouth, sit down and lean forward so blood does not run down the back of your throat. Cold compresses can be gently applied to the nose to reduce swelling, and you should go to the emergency room or call 911 immediately.

You Get Frostbite

Frostbitten skin will be pale, cold and have no feeling, and later will change to red and painful before the final stages of white, numb skin when the tissue actually begins to freeze. If you suspect you have frostbite, you should move to a warmer place, remove any jewelry or wet clothing, wrap the area in sterile dressings (separate fingers and toes) and get to an emergency room immediately.

If medical attention is not immediately available, you should follow these steps:
- Immerse the frostbitten area in warm (NOT hot) water, or apply warm clothes, for 20-30 minutes. This may cause pain, swelling and color changes, and the process is complete when the skin is soft and has regained feeling.
- Do NOT rub or massage the frostbitten areas.
- Apply sterile dressings to the areas, separating fingers and toes.
- Keep the areas as still as possible, and keep them warm to prevent re-freezing. If you cannot keep the areas from re-freezing, it may be better to delay the initial warming process until a safe location can be reached, as re-freezing can case even more severe tissue damage than the initial frostbite.
- Give the person warm drinks to replace any lost fluids.

References: Medline Plus Medical Encyclopedia

How to Cope With A Stressful Life

2008-02-25T04:28:00.001-06:00

We've understood for a while now that the "9-5 work day" has essentially fallen by the wayside, a casualty of the "globalized, 24-7, dot-com era" in which we currently find ourselves.

Not that long ago, only doctors and members of a few other professions could truly be "on call" 24-7 as one of their job requirements.

But nowadays it seems that nearly all of us can be reached by our bosses, our colleagues, or our clients day or night, (by email, cell phone, fax, pager, Blackberry, text message, instant message, etc.), and not just for emergencies.

Consequently, more and more of us are succumbing to the latest incarnation of good old-fashioned "workaholism"-and all of the life-shortening stress and health problems that come with it.

It May Be Time to "Unplug" For a While

One critical mistake that people make these days is that they do not truly "unplug" themselves from their workaday lives when they go on vacation.

But consider this: You need truly work-free vacations in order to deeply relax and recharge your batteries. These days, even when you go on vacation, you still can be inundated by work-related faxes, e-mail messages, letters, and cell phone calls if you allow yourself to be.

For this reason, I strongly suggest that you consider leaving your cell phone, laptop, and other instant communication devices at home when you take a trip, so that you can genuinely decompress and rejuvenate yourself.

Similarly, even if you are in the middle of a big work project, when it comes time for your well-deserved vacation, try your hardest to leave all of the pertinent files and materials back at the office. This may cause you some mild anxiety at first, but if it is not a matter life or death, and if the deadline doesn't fall on the exact same day that you are due back from your vacation, chances are the project can wait.

Of course, if you are in business for yourself, it can be particularly challenging to take a genuine vacation because there may be no one to cover for you in your absence.
Nonetheless, for the sake of your emotional health, you may want to consider using an answering service, and organizing your calendar in a way that allows for a two or three week "slow-down" to coincide with your vacation.

A Deeper Look at Why Some of Us "Overbook" Our Lives

When it comes to "workaholism" and "overscheduling," it is important to evaluate whether or not you may be using the stressful, overloaded pace of your life to mask pain or deeper issues of some kind.

To that end, ask yourself the following questions… and answer them as honestly as possible.

Do you get nervous if each day isn't totally booked? In other words, does the idea of free time fill you with a sense of dread?

If so, it's important to ask yourself why you dread having time on your hands. Does free time scare you or make you anxious because you don't like to look within for some reason?

If the idea of slowing down long enough to examine your life makes you feel anxious, why do you think this is the case? Perhaps you have difficult or even traumatic memories that you have yet to work through? Or perhaps you are not happy about some decisions you have made in either your professional life or your personal life, and rather than slowing down long enough to think about these decisions, you overload to avoid examining them? Or perhaps something else is causing you to overbook your life?

If you have answered yes to any or all of the above three questions, it is possible that you may be using stress or "schedule overloading" in the same way that a substance abuser uses drugs or alcohol. In other words, you may be using stress and schedule overload to avoid, mask, or temporarily escape from some sort of personal pain, or a difficult (or even traumatic) memory, or certain choices you have made in your life.

But just as using alcohol to escape from one's problems is not the answer, neither is overloading one's schedule; and if you happen to be a "habitual schedule overbooker" it may be time to face your underlying issues head-on, perhaps on your own, or perhaps with the assistance of a professional therapist.

What You Can Do RIGHT NOW to Improve The Quality of Your Life

Fortunately, there are some concrete, practical actions that you can take immediately to begin the process of de-stressing and decompressing from your overbooked life.

For instance, there are numerous benefits to starting your day slowly and peacefully, including the following:

You set the tone for the rest of your day. If you start your day off at a frantic, crazed pace, then your heart rate and breathing become more rapid and you tend to feel panicked for a significant period of time after your frantic morning.

On the other hand, if you start your day off quietly and peacefully, in whatever way you like, (meditating, stretching, doing yoga, listening to soothing music, taking a long, hot shower), then you set a peaceful tone for the rest of your day. That way, if you end up having a challenging day, either at work or at home, you are much better prepared to handle the challenges.

A quiet, peaceful morning is simply better for you physically, emotionally, psychologically and spiritually. If you make the decision to incorporate some quiet time into your morning, your concentration and your ability to focus will both improve significantly. In other words, you will feel better in just about every respect.

Starting the day in a peaceful manner means setting aside a short period of time that is just for you. Between work obligations and family obligations, many people have a tendency to spread themselves very thin, leaving very little time left over for themselves. Therefore, carving out some quiet morning time forces you to give a small but meaningful gift to yourself.

It is well worth it to tell your family that you need some peaceful time and space in the morning to start your day. They may complain a bit in the beginning, but after they see what a positive effect the quiet time is having on your mood, they will probably come to appreciate your quiet time as much as you do, and they may even start emulating you in this area, which would benefit them as well.

Toning Your Tummy: The Best and the Worst Techniques

2008-02-22T05:41:00.008-06:00

The abdominals are one of the most loathed, yet most coveted, set of muscles that Americans want to define, but often don't know how. To be fair, it really isn't possible to "spot treat" your body and get rock-hard abs simply by doing some crunches. You must concentrate on a healthy diet and aerobic exercise first, to reduce fat and shape up your body overall, so that the work you do to tone your tummy can be seen.

However, assuming you're ready to get down to business and trim up your stomach just in time for swimsuit season, there are certain exercises that are much more effective than others (with the research to prove it).

Toning Your Tummy: The Best and the Worst Techniques

A study by researchers at San Diego State University, sponsored by the American Council on Exercise (ACE), tested 13 common abdominal exercises for muscle stimulation in the front and side abdominal muscles (the rectus abdominus and the obliques, respectively).

The exercises, some of which involved equipment (such as the "Ab Rocker"), were performed by 30 people aged 20 to 45, who exercised either daily or occasionally. Meanwhile, the activity of their muscles was monitored during the exercises using electromyography equipment.

The researchers concluded that exercises that "require constant abdominal stabilization, as well as body rotation, generated the most muscle activity in the obliques," and were, therefore, the most effective.

Meanwhile, they concluded that it's not necessary to purchase a piece of equipment to give your abs a good workout. (The only exception being if the equipment inspires you to routinely workout your abs and stick with the program.)

The Worst Exercises

Nearing the bottom of the list when it comes to ab exercises you're better of forgetting was the ever-popular crunch or sit-up.

"The problem with the sit-up is that it is ineffective," Peter Francis, Ph.D., the study's lead researcher, said.

It's ineffective because rather than relying on the abdominal muscles to sit up, most people use their hips. Meanwhile, sit-ups are notorious for straining the back, Francis says.

Other exercises that made the bottom of the list were:

The Torso Track: Though it was "marginally more effective" than a traditional crunch, a significant number of people experienced lower-back pain as a result.

The Ab Roller: This was no more effective than a traditional crunch.

The Ab Rocker: This was found to be up to 80 percent less effective than a traditional crunch.

"You don't have to spend $150 on a piece of exercise equipment to strengthen your abs," says Francis.

The Best Exercises for Your Abs

Following are the most effective abdominal exercises found by the study. To get the best results, Francis recommends alternating between several of the top exercises and doing a five-minute session each day.

The Bicycle

Lying flat on your back, raise your knees to a 45-degree angle. Move your legs in abicycle-pedaling motion, while touching your left elbow to your right knee, then your right elbow to your left knee.

The Captain's Chair

(This uses a piece of gym equipment.) Grip the handholds of the equipment lightly and keep your lower back pressed against the back pad. Allow your legs to dangle below, then slowly lift your knees toward your chest in a controlled motion. Slowly return your knees to the starting position.

Crunch on Exercise Ball

Lie with your back on the exercise ball so that your thighs and torso are parallel to the floor. With your hands behind your head, or crossed over your chest, tuck your chin in toward your chest and contract your abdominals. Your torso should raise no more than 45 degrees from the ball. To vary difficulty, move your feet wider apart or closer together.

Vertical Leg Crunch

These crunches (along with the reverse crunch below) put less stress on the back than typical crunches. Lying flat with your back on the floor and your hands behind your head, extend your legs straight up, crossed at the ankle with a slight bend in the knees. Lift your torso toward your knees, contracting your abdominal muscles and keeping your chin off your chest.

Reverse Crunch

Lying flat on the floor with your back on the ground, put your hands beside your head or extend them flat by your sides. Cross your feet at the ankles and lift your knees to a 90-degree angle. Press your lower back to the floor and contract your abs so your hips rotate and your legs reach toward the ceiling.

- Ryan

References:

American Council on Exercise (Picture Courtesy)

HealthAtoZ.com

How to be Healthy Without Dieting

2008-02-20T07:30:00.003-06:00

Though the thought of counting calories and measuring portions doesn't bring smiles to most people's faces, many people succumb to such dieting measures because they believe it will improve their health.

But, according to a two-year study published in the June 2005 issue of the Journal of the American Dietetic Association, if you're looking to achieve long-term health improvements, behavior changes and self-acceptance are more effective than dieting any day of the week.

In the study of 78 obese women, aged 30-45, half were assigned to a dieting group, which focused on counting calories and fat content, restricting food consumption and monitoring their weight.

The other half were assigned to a non-dieting group that focused on paying attention to internal body cues about hunger, letting go of restrictive "diet-like" eating habits and working with negative self-image. After two years, the researchers found:

92 percent of the non-dieting group stayed with the study, while 42 percent of the dieters dropped out.

Non-dieters maintained the same weight; dieters lost weight initially but regained almost all of it by the end of the study.

Non-dieters total cholesterol increased initially, then significantly decreased (including levels of their bad LDL cholesterol), while dieters had no significant change in cholesterol levels.

While both groups significantly lowered their blood pressures initially, the non-dieters sustained this change while the dieters did not.

Non-dieters reported nearly four times more physical activity, while dieters, although going through an initial increase in activity, had not sustained increased activity by the end of the study.

Non-dieters demonstrated improvements in self-esteem and depression, dieters had a worsening of self-esteem, and depression levels remained the same (after an initial boost).

"We have been ingrained to think that large people can only make improvements in their health if they diet and slim down," said one of the study's researchers, Linda Bacon, "But this study tells us that you can make significant improvements in both metabolic and psychological health without ever stepping on the scales or counting calories. You can relax about food and eat what you want."

Dieting Weakens the Immune System

The above study is not the only one to find that dieting is not always the best way to achieve health. According to a study published in the June 2004 issue of the Journal of the American Dietetic Association, "yo-yo" dieting, the practice of constantly losing weight and then gaining it right back, may weaken the immune system.

The study found a definite relationship between a woman's immune function and her dieting history -- the more times she attempted to lose weight, the more her immune function decreased.

Other risks of "on again, off again" diets? Studies have found that they may actually increase your risk of heart disease. Yo-yo dieting can lead to lower levels of the good cholesterol (HDL) and, in women who weren't overweight to begin with, increased levels of triglycerides, which is a risk factor for heart disease in women. Plus, frequent changes in your weight can result in high blood sugar, which may increase the risk of heart disease and diabetes.

Dieting and the "Eating Hormone" Leptin

Frequent weight loss and gain may influence a hormone called leptin that influences appetite and eating behavior. It's thought that this effect may explain why women with a history of yo-yo dieting tend to have higher percentages of body fat.

Often, when weight is lost quickly, more lean muscle may be lost than fat (particularly if exercise is not a part of the equation). When weight is regained (usually as fat tissue), the end result can be a higher weight with increasing levels of body fat.

How to be Healthy Without Dieting

So, you may be wondering, "How am I supposed to lose weight and improve my health if I don't diet?' Of course, getting regular physical activity and eating healthy foods is important, but so are the following, often overlooked, components.

The first step is to become aware of your eating patterns; for instance if you tend to overeat when you're stressed about work, then make adjustments based on them. If you know you tend to overeat when you're overwhelmed, make it a point to keep yourself busy with another activity (even something relaxing like reading or taking a bath) during this time.

"When you examine your own weight-loss patterns, you can then identify potential methods and tools that will work for you long term," says Robert Kushner, M.D., medical director of the Wellness Institute at Northwestern Memorial Hospital in Chicago.

Next, focus on making small changes in your lifestyle, not on losing weight. For instance, rather than thinking, "I have to lose 30 pounds," think, "Today I'm going to take a pass on the bread and butter and go for a walk after dinner."

"Add one or two healthy behaviors to your regular routine, and you're done for the day," says James O. Hill, Ph.D., an obesity researcher at the University of Colorado at Denver.

And finally, stay positive. Think of the lifestyle changes you are making in terms of the benefits they will bring you (more energy, better health, etc.), not of what they are taking away. Give yourself some credit for every positive step you make (eating fruit for desert instead of a piece of cake, for instance) and try to get your entire family involved in this new, healthier lifestyle.

- Ryan

References:

Journal of the American Dietetic Association June 2005; 105(6):929-36.

Health Orbit May 31, 2005

Journal of the American Dietetic Association June 2004;104(6):903-12

Woman's Day: Stop Yo-Yo Dieting

8 Big Eating Mistakes You Are Still Making

2008-02-18T08:25:00.009-06:00

Most Americans, 76 percent in fact, believe they have healthy eating habits, according to a 2004 poll by Ipsos-Insight. Yet 57 percent of the nearly 4,000 adults polled also considered themselves overweight. How can this be? Either the healthy eaters aren't being active enough, or we all have different definitions of "healthy eating."

"People say they have a healthy diet, but what does that mean to them?" said Ruth Kava of the American Council of Science and Health. "Does it mean they eat an apple a day and the rest of the day eat burgers and french fries?"

As the poll showed, many people -- most of them, at that -- believe they are healthy eaters. Meanwhile, a large portion of this same group is struggling with their weight and feeling tired and not in the best of moods -- hardly signs that they're truly eating healthy.

Everyone, even "healthy" eaters, make mistakes. Here are the biggest dietary mistakes that people make (and still think they're eating healthy).

Not eating breakfast (or other meals).

Breakfast is the most important meal of the day, as your body is literally breaking the "fast" you were in overnight. Your body needs nutrients in the morning to get going -- and not giving them to it will leave you famished (and prone to overeating or binging on junk food) come lunchtime.

The same goes for skipping other meals -- you're likely to be so hungry that you'll eat everything you can get your hands on when you come home from work.

Drinking lots of fruit juice.

Fruit juice does have some vitamins, however, it also has a lot of sugar and a lot of extra calories. Some of the lower quality brands also contain artificial colors and flavors and added sugar. The healthier choice? Skip the juice and grab a piece of fruit instead.

"What freaks me out is the amount of sugared soda and juice we drink," says Judith Stern, ScD, RD, professor of nutrition and internal medicine at the University of California, Davis. "I'd like to see all the sugared drinks sent out into space, where they could orbit the Earth forever."

N.B.: The FDA has a page on food safety, http://www.fda.gov/fdac/features...8/ 598_juic.html Publication No. (FDA) 99-2324. where they mention at the bottom of the page it says, "100% Pure or 100% Juice - Guarantees only 100 percent fruit juice, complete with all its nutrients. If it's not there, it's not all juice. "Cocktail," "Punch," "Drink," "Beverage" - Terms which signify diluted juice containing less than 100 percent juice, often with added sweeteners. (Big Thanks to Sibyl for pointing this out!)

Eating too many "healthy" snacks.

Snacking is fine -- healthy, even, if you're eating fruits, veggies and other nutrient-dense foods. But watch out for those not-so-healthy "health" foods like pretzels, fat-free chips and cookies, and giant bagels.

It's a lot easier than you think to add an extra 500 calories to your daily intake just by grabbing a handful of this and a handful of that throughout your day.

Drinking diet sodas all day.

Many people think that switching from regular to diet soda is a healthy choice. True, you are getting fewer calories and sugar, but diet soda is not good for you. Rather than putting a bunch of artificial sweeteners, flavors and colors (not to mention the caffeine) into your body, you're much better off with plain water or herbal tea.

Overloading the pasta.

Pasta got a bad rap during the "low-carb" craze, but there's still a large group of people who swear by it. Pasta, particularly the kind made from whole grains (not refined white flour), can be part of a healthy diet. The trick is to eat it in moderation, as the carbs can raise your blood sugar and lead to a surge of insulin in your body otherwise.

The problem is that people often eat up to four cups of pasta at one sitting, when an average serving size is just one cup.

Eating a lot of energy bars and drinking sport's drinks.

Energy bars, though marketed as health foods, are often little more than over-priced candy bars. Some do have added nutrients, but most also have some form of sugar and a lot of calories. Sport's drinks, similarly, are often loaded with sugar (and artificial flavors and colors) and -- unless you're literally running marathons -- you probably don't need those extra calories.

Cutting out all fat from your diet.

All fat is not your enemy. In fact, fat is vital for your body to function properly (or at all). The important thing is to know which fats are healthy and which are not. Fats to definitely avoid include trans fats (found in commercial baked goods, margarine, doughnuts, French fries and other snack foods). The experts are split when it comes to saturated fats, with some saying they should be avoided and others believing they are actually quite healthy.

Most everyone agrees that monounsaturated fats, the kind found in avocados, olive oil, and nuts, and omega-3 fats, the kind found in fish, are exceptionally healthy and should definitely be included in your diet.

"If you keep track of total calories, you don't have to worry about how much fat you eat, just what kind," said Alice Lichtenstein, DSc, an American Heart Association spokesperson.

Focusing your diet on frozen "healthy" dinners.

These meals may give you some vegetables and protein, and certain varieties will help you to stay trim by limiting your portion size (if that's all you eat), but they are not especially healthy. Many are lacking nutrients and contain preservatives and other unsavory ingredients.

Further, "Eating too many heavily processed foods can leave you short on fiber and antioxidants such as vitamin C," explains Jo Ann Hattner, RD, clinical dietitian at Stanford University Medical Center.

A healthier option would be to spend a day over the weekend cooking large batches of your favorite meals, then freezing them in convenient portion-sized containers. This way, you'll have a truly healthy meal that you can grab from the freezer and heat up after work.

- Ryan

References:

CBS News: Healthy Eaters Say They're Hefty

Prevention: Busted! 5 Major Eating Mistakes