Health and Fitness

Bottled water: 6 Things you should know

2010-04-12T11:27:00.001-04:00

Trying to purchase bottled water can leave you feeling more confused than ever. With the myriad of choices out there, how do you pick one that provides you with hydration, MINUS the hype? Water companies make fancy claims, but think about it: These companies are competing for your attention in a market where there is really no need for additives. Devise a game plan for water that makes waves!

1. Choose water without artificial sweeteners or added. Terms like Aspartame (brand name Nutrasweet), Sucralose (brand name Splenda), are artificial and have no place lurking in your water! Add lemon, lime, a slice of orange or even cucumber to your beverage for refreshment. Or, choose a bottled water like Metromint (www.metromint.com) that uses mint essence and natural flavorings. Create a splash of flavor by freezing blueberries and raspberries in ice cube trays. Add the frozen berries to sparkling water and serve in fancy glasses for a special occasion.

2. Become Ingredient Savvy. Just as an embellished “beverage” at your local coffee joint can set you back more calories than a hamburger, flavored waters can have calorie and sugar levels that rival soda. Check the ingredients and look for the term “water” without a list of lots of other ingredients.

3. Beverages aren't Real Food. With the exception of soups and smoothies, beverages do not provide us with a feeling of fullness or satiety, the way a meal does. For example, an ounce of almonds contains 160 calories, 3 gm fiber and 6 gm protein, and can help tide us over between meals. But sip a 160 calorie sugar-infused water and you’re likely to be just as hungry as you were before, if not more. The sugar causes your body to secrete insulin and you may find yourself on a high/low blood sugar rollercoaster.

4. Steer clear of terms that belong in your science textbook. In other words, many waters use coloring, flavors and preservatives that are anything but natural. If you can’t decipher the terminology on the bottle, cruise on to clearer waters. It may surprise you, but preservatives such as sodium benzoate (known to be carcinogenic or cancer-causing) are still used in beverages you find on the grocery store shelf. Scary, huh?

5. Bottled isn't always Better. Interestingly, bottled water is not necessarily any healthier than tap water, despite what water companies would have you believe. "20/20" took five bottles of bottled water plus a sample of tap water and sent them to a microbiologist to test for bacteria. Surprisingly, there was no difference between the tap water and the bottled waters. To help the environment, you might also think about investing in a permanent water bottle such as Camelbak.

6.Sail past the waters with hyped up health claims. Because it is difficult for one water company to distinguish itself from another, companies use clever packaging and fancy words to compete for consumers’ attention. They convince you that you will feel younger, more invigorated, soothed, energized, beautiful, etc. if you drink their water. Now, let’s be realistic. If there exists a fountain of youth, it is simply this: Eat Well, Get Adequate Rest and Exercise and Take Care of Your Spirit.

Sometimes less is more, and with water, this is the case, plain and simple. How do you enjoy water?

Written by Brooke Benlifer, R.D.

5 Reasons Why You're Not Getting Healthy

2010-04-12T11:22:00.001-04:00

Do you primarily try to be healthy, but have occasional slip-ups? Do you wonder what's getting in the way? It's the holidays and it's getting colder by the minute (depending on your location) forcing our discipline to fly out the window when it comes to certain indulgences. Once you realize the mistakes you are making then it'll be easier to get back on track. Here are five major things that are getting in the way of your healthy lifestyle:

1. Comfort foods
We tend to load up on these as the temperature starts to drop. Instead, realize that you just might need to put on more layers of clothing (not fat) to keep content. Try drinking a hot cup of tea instead of coffee and snack on veggies or nuts instead of chips and cupcakes. If stress is a problem for you, read How to Avoid Stress Eating, because combating it is half the battle.

2. Smoking
This clearly doesn't apply to everyone, but did you know that smoking to lose weight is a myth...it doesn't actually work. So if that's you're reason for smoking then you should probably quit. Plus we all know what long-term effects it can have on us: cancer.

3. Drinking
A social comfort that isn't just a part of the holidays. Try limiting yourself to one or two glasses of wine or light beer and make it last (no chugging). Alcohol easily packs on unwanted pounds and dehydrates you (duh) making you more susceptible to catching a cold or the dreaded swine flu.

4. Lack of exercise
Exercising is a must for a healthy lifestyle! It's easier then you think to fit into your daily life. Don't skip out on this; you'll feel more energized and, of course, burn more calories!

5. Lack of sleep
Lastly, make sure you are getting the doctor recommended eight hours of sleep per night. WIthout it, it can cause disorientation, lack of focus and fatigue and no one wants to deal with that on a day-to-day basis!

By Style Caster

Are You Addicted To Food? 6 Steps Out Of Food Addiction

2010-04-12T11:14:00.001-04:00

Is it time to step up to the plate (so to speak), take an honest and courageous look at your life, and make a commitment to loving yourself? Are you ready to let go of belief systems and habits that no longer serve you? Are you ready to step into a healthier 2010?

Is your weight stopping you from moving forward? Might you be a food addict? Please take an honest look at the following questions and answer, 'yes' or 'no.'

1. Do you find that you have no 'stopping mechanism' and even though you want to 'stop' eating, you can't?

2. Are you obsessed with food? Think about food all the time? And your weight too?

3. Have you attempted one diet plan after another, with no lasting success?

4. Do you binge and/or purge?

5. Do you eat in secret? Are you a closet eater?

6. Are you an emotional eater? Do you use food to escape your feelings?

7. Do you eat even when you are not hungry?

8. Do you eat and then exercise excessively to burn it off?

9. Do you eat, and then feel shame or guilt for about the foods you've just eaten, and then beat yourself up for doing so?

10. Have you put your life on hold until you lose weight? Do you say, "When I lose weight, then I will _________?"

What do you think? Are you a food addict? And if yes, are you ready to do something about it now? If not now, when?

Since it all starts with our thoughts, here are
6 Steps Toward Healthy Thinking! A good start!

Step 1: The Truth. Keep it honest. When we tell the truth, we unleash the forces of positive change. Being in denial, coming up with excuses, rationalizations and untruths may feel like it's working in the short run, but it comes with a great cost. It limits the possibility of change.

Step 2: Be Aware of Your Thoughts. The first step to being in control of your eating habit patterns is to begin to be aware of your thoughts and gain control of your mind. That's right ... you are controlling your mind. No one else!

Step 3: Commit. Commitment is about pledging, promising, taking a vow. It's about being loyal, dedicated, having allegiance to and faith in oneself.

I never thought I'd be quoting football coaches, but as football legend Bill Parcell's points out, "Commitment is about giving your all to every play. It's about choosing the right path; not the easiest one."

Step 4: Practice Awareness/Mindful Eating. Although many of us are intellectually aware of what 'consciousness' refers to, we have not yet made the leap that integrates this type of awareness into our own mouths! In order for 'consciousness' to permeate our lives, we need to experience it (as opposed to intellectualizing it).

Step 5: Seek Support. No man is an island unto himself. Ask for help from friends, family, and/or support groups! Join the Kick in the Tush Club!

Step 6: Motivate Daily. Zig Ziglar said it best, "People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." Stand in front of the mirror each and every day and remind yourself that you can do it!

By Janice Taylor

2-Minute tricks that beat stress

2010-04-12T11:08:00.001-04:00

The next time you’re having a bad day (or week or month) take heart: you can perk up your mood quickly and simply. According to experts, life circumstances account for only 10% of happiness. Half depends on your genetic “set point,” which is kind of like the weight your body bounces back to after a crash diet. And about 40% of your happiness is influenced by what you do deliberately to make yourself. Here are a few easy tricks to try:

1. Flip through Old Photos
When you’re feeling down, break out your kids’ baby albums or pics from your favorite vacation. It may actually make you feel happier than a square of chocolate would! That’s what researchers at the United Kingdom’s Open University found after they examined how much people’s moods rose after eating a chocolate snack, sipping an alcoholic drink, watching TV, listening to music, or looking at personal photos.

The music and chocolate left most people’s moods unchanged; alcohol and TV gave a slight lift (1%), but the winner by a long shot was viewing pictures, which made people feel 11% better. To keep your spirits high at work, upload your favorite pics to your computer and set them as a rotating screensaver. Or splurge on a frame that flips through digital photos; amazon.com has plenty of options at a wide range of prices.

2. Munch on Nuts
Or sneak salmon into your salad for lunch. They’re both packed with omega-3 fats, which may make people less prone to depression—and easier to get along with, say researchers from the University of Pittsburgh. They measured the blood levels of omega-3 fats (a reliable indicator of consumption) of 106 healthy adults and gave them psychological tests. Those with the highest omega-3 blood levels scored 49 to 58% better on the tests than those with the lowest blood levels.

3. Inhale a Calming Scent
In an Austrian study, researchers wafted the smell of oranges before some participants and lavender before others. The two groups felt less anxious, more positive, and calmer when compared with participants who were exposed no fragrance at all. Add a few drops of either oil to a room diffuser (we like the Scentball, available at amazon.com) and use in your office on stressful days.

4. Open Your Shades
To feel happier in seconds, let the sunlight stream in when you first wake up. One study of more than 450 women found that those who got the most light, particularly in the morning, reported better moods and sleep. Got more time? Eat breakfast near a window that gets plenty of daylight, and put exercise equipment near a bright view. Some researchers speculate that combining exercise with morning light exposure may amplify light’s beneficial effects on mood, sleep, and alertness, says Anthony Levitt, MD, a University of Toronto light researcher.

5. Clear Away Clutter
For some, “clutter is a reminder of things that should be getting done but aren’t,” says Elaine Aron, PhD, author of The Highly Sensitive Person. “It can make you feel like a failure.” For a quick fix, straighten up a few surfaces in your office or in the areas of the house where you spend the most time. “It’s when every bit of space is messy that it’s most disturbing,” says Aron. Don’t bother to organize unless you have a chunk of time. Instead, arrange papers, books, and other detritus of daily living in neat piles or store them in baskets. “Just the illusion of order is enough to ease the mind,” she says.

6. Think Fast
Turn your thoughts into a race—it can lift the blues in minutes, says Princeton University psychologist Emily Pronin, PhD. For example, when your mother-in-law is driving you crazy, give yourself 30 seconds to make a list of all the ways she’s been helpful to you in the past—you’ll feel better fast. (If nothing nice comes to mind, quickly jot down other ways she bugs you; speed thinking negative thoughts can still improve your mood, Pronin found.) Researchers believe that rapid thinking may release feel-good brain chemicals—or it could just be a helpful distraction.

7. Cue Up YouTube
Stanford University researchers literally saw this on fMRI scans, where they traced changes in brain activity to a region called the nucleus accumbens (NAcc), which rewards behaviors such as eating and sex (and laughing) by releasing dopamine, a natural opiate. When stress builds up or you feel as though you may snap at any minute, make yourself giggle: Watch a funny video clip online, or stop by the office of a wisecracking pal for a quick chat.

8. Put On a Happy Face
Studies show that even muscular changes in your face can elevate your happiness, as can good posture, says Lyubomirsky. Call it the blush effect: To apply blush to your cheekbones properly, you need to smile. Smiling works, she says, because “if you act like you’re a happier person, you can experience all these positive social consequences. You make more friends. People are nicer to you. And these things can have real consequences.”

by Liz Vaccariello, Editor-in-Chief, PREVENTION

7 Reasons You're Still Overweight and How to Get Slim Fast

2010-02-15T17:31:00.000-05:00

Why do some people pack on the pounds effortlessly? It’s not always genetics and it’s not always gluttony, and you can’t always blame it on lack of exercise. Indeed, becoming overweight is often a result of some simple—and easily correctible—bad habits, especially when it comes to dining out.

As we began researching Eat This, Not That! Restaurant Survival Guide, we discovered plenty of egregious examples of super-fattening foods in both America’s supermarkets and our chain restaurants. And we learned that if you simply know what to order and what to avoid, you can shave off pounds effortlessly. For example, does On the Border really need to stuff more than a day’s worth of calories into its Dos XX Fish Tacos? (Remember when fish was healthy?) And shouldn’t Chili’s warn parents when a selection on its kids’ menu comes with 82 grams of fat, like its Pepper Pals Little Chicken Crispers does?

If you know these secrets, the power to eat what you want and still stay slim is in your hands. That's why we created the Eat This, Not That! iPhone app! It’s like having your own personal nutritionist at your fingertips.

In the meantime, here’s the hard truth: There's more contributing to America's obesity problem than just fattening food. The restaurant industry has spent decades studying human behavior and figuring out all sorts of subliminal ways to make us want to order and eat more. And a lot of those psychological tricks have become ingrained in our behavior.

In a study in the journal Obesity, researchers looked at the habits of people dining at an all-you-can-eat buffet. Those with the highest body mass index (BMI)—a measure of obesity—shared many of the behaviors listed below. Know them so you can take charge of your waistline—and your health.

#1. Overweight people use larger plates.
When offered two plate sizes, 98.6 percent of those with the highest BMI took the larger of the two plates to the buffet. A bigger plate tricks your eye into thinking you’re not eating as much when you stuff more food onto the surface—and into your mouth. Use a smaller plate, get a smaller belly.

Bonus tip: The same principle holds true for drinks, as we've found while researching the upcoming Drink This, Not That! The larger the cup, the bigger your gut. Check out our list of The 20 Worst Drinks in America and The 40 Best and Worst Beers for two eye-opening lineups of belt-busting beverages that'll drown your diet aspirations. (It's baffling that some drinks can pack more than 2000 calories!)

#2. Overweight people eat while looking at food.
Of those with high BMIs, 41.7 percent took seats that overlooked the buffet, instead of sitting in a booth or facing in a different direction. The sight of food tends to make our minds think we have more work to do, eating-wise. Keep your food stored in the fridge or stashed in the pantry, not out on the countertops.

#3. Overweight people eat with maximum efficiency.
While Chinese buffets offer chopsticks, 91.3 percent of obese patrons opt for forks. That just makes it easier to shovel in the food.

Bonus tip: For simple steps to live a longer and healthier life, read through Dr. Oz's 25 Greatest Health Tips Ever. His tips will dramatically improve your life.

#4. Overweight people clean their plates.
Of those patrons who were the heaviest, 94 percent cleaned their plates so there was nothing left. Ignore Mom’s advice—let a little linger, or take it to go.

#5. Overweight people chew less.
Researchers actually monitored the chewing habits of the buffet-goers and discovered that the heaviest one-third among them chewed their food an average of 11.9 times before swallowing. The middle one-third chewed an average of 14 times, and the leanest one-third chewed 14.8 times.

Bonus tip: Whatever you do, don't chew on these 20 Worst Restaurant Foods in America. Some of these secret meals pack days' worth of salt, sugar, trans-fat and saturated fat! Learn exactly which ones so you can steer clear.

#6. Overweight people dive in.
The leanest people in the study typically took a lap around the buffet first, to plot out what they wanted to eat. But the more overweight group charged right in; doing so means you may fill up on some less-appealing items, then have to go back to snag that one nosh you have to have but missed the first time.

#7. Overweight people skip breakfast.
A simple habit, but missing this crucial meal raises your risk of obesity by a whopping 450 percent! Start your day with some lean protein and fiber—which will jumpstart your metabolism and keep you full. (An egg sandwich is actually a great choice.)

Bonus tip: Save calories, time, and money with the FREE Eat This, Not That! newsletter. Sign up today and you’ll get the Eat This, Not That! guide to shopping once and eating for a week for free.

Article by David Zinczenko, with Matt Goulding

Should I use hormone replacement therapy (HRT)?

2010-02-15T17:13:00.001-05:00

Introduction
Over the past decades, menopausal women have been encouraged to use hormone replacement therapy (HRT) for its apparent health- and youth-preserving benefits. It is true that HRT lowers the risk of osteoporosis and possibly colon cancer. But, compared to women not taking hormones, women taking HRT have slightly higher rates of breast cancer, ovarian cancer, heart attack, stroke, blood clots, and Alzheimer's disease as well as other forms of dementia.

Although HRT risks are not high for most women, on average, the small risks outweigh the small benefits. As a result, women's health experts now recommend that, for most women, HRT use should be limited to one or both of the following:

Short-term menopausal symptom relief.
Severe osteoporosis risk (when nonhormonal treatments have been considered and/or tried first).

This information will help you understand your choices, whether you share in the decision-making process or rely on your doctor's recommendation.

Key points in making your decision
Consider the following when deciding whether to start or continue taking hormone replacement therapy (HRT):

The risks of short-term HRT use are small but significant, particularly for women with preexisting risk factors.
After 1 year's use, HRT is linked to changes on mammograms in 40 out of 1,000 women. These changes aren't diagnosed as cancer but require further testing.
After 5 years' use, HRT is linked to breast cancer in 4 to 6 out of 1,000 women. This risk increases with prolonged HRT use.
The risk of blood clots in the legs or lungs is greatest during the first 2 years, affecting about 6 out of 1,000 women.
Heart disease is the number one killer of women, and HRT use causes heart disease in a small number of women.
Heart risk from HRT does not seem to affect women in their first 10 years after menopause. Review your personal heart risk profile versus possible HRT benefits as part of your treatment decision process.
For perimenopausal symptoms, consider non-HRT treatments, including breathing-for-relaxation exercises; certain antidepressants, low blood pressure medicines, and black cohosh for hot flashes; and vaginal lubricant or vaginal estrogen (cream, ring, or tablet) for dryness and irritation.
If you decide to use HRT for symptom relief, use the lowest effective dose for the shortest possible time, and see your doctor regularly to reevaluate your personal benefits and risks.
HRT helps prevent bone loss and osteoporosis. If you are at high risk for osteoporosis, HRT is one of several treatments you can consider.

Medical Information

What is menopause?
After several years of fluctuating hormone levels and irregular menstruation in your 40s or 50s, your estrogen and progesterone levels begin to decline. After 6 months to 1 year of decline, your estrogen level drops past a certain point, and your menstrual cycle ends. Menopause is the point in time when you've had no menstrual periods for 1 year.

During the first year or so after menopause (postmenopause), estrogen levels continue to decline, which can cause perimenopausal symptoms like hot flashes and insomnia or make them worse. After your hormone levels reach a stable low point, these symptoms are likely to subside. This typically takes 1 to 2 years. But some women continue with symptoms for years, perhaps because their estrogen levels are lower than average.

Low estrogen is part of the healthy, natural state of the postmenopausal phase of life—it is tailored to the way your body is meant to function after your childbearing years. Low estrogen is good for you in the sense that it lowers your hormone-related cancer risk. But because estrogen also plays an important role in skin and bone health, low estrogen creates some health concerns for the postmenopausal woman.

Following years of gradual decline in bone density and strength, low estrogen after menopause speeds up bone loss, which increases your risk of osteoporosis.
Low estrogen leads to low collagen, a building block of skin and connective tissue. As a result, the vaginal lining and the lower urinary tract also thin and weaken. This condition, called genitourinary atrophy, can make sexual relations difficult and can increase the risk of vaginal and urinary tract infection.

What other treatments are available for perimenopausal symptoms?
Although the perimenopausal transition itself is a natural body change that doesn't require treatment, severe symptoms can disrupt a woman's life and sense of well-being. The first and best approach to reducing your perimenopausal symptoms (and long-term health risks related to aging) is to lead a healthy lifestyle—avoid excess caffeine, alcohol, and stress; eat well; and exercise regularly.

If you need additional relief, you have several non-HRT treatment options to choose from. Slow, rhythmic breathing exercises may help you manage hot flashes and emotional symptoms. Vaginal lubricants (such as Astroglide or K-Y Jelly) are useful for vaginal dryness, and vaginal estrogen (cream, ring, or tablet) can help with vaginal dryness and irritation. Certain types of antidepressants or blood pressure medication (clonidine) may reduce hot flashes. Black cohosh may help with hot flashes and other hormone-related symptoms.

Before menopause, you can also consider low-dose estrogen-progestin birth control pills for perimenopausal symptoms and pregnancy prevention, as long as you have no risk factors for heart disease or breast cancer and you do not smoke.

What is hormone replacement therapy?
Estrogen replacement therapy (ERT) refers to the daily use of estrogen to increase a woman's hormones to premenopausal levels. Women with a uterus who take estrogen also need the hormone progestin to prevent the estrogen from affecting the uterine lining (endometrium), which can lead to endometrial cancer. The combination of estrogen and progestin is called hormone replacement therapy (HRT). Women with a uterus take HRT. Women who have had a hysterectomy to remove the uterus take ERT.

The U.S. Food and Drug Administration (FDA) has updated its HRT recommendations and now only approves estrogen-progestin HRT for:

Short-term treatment of perimenopausal symptoms. Women who do decide that HRT benefits outweigh their risks are advised to use the lowest effective dose for as short a time as possible, not exceeding 3 or 4 years.
Osteoporosis prevention and treatment, in select, severe cases. Most experts recommend that HRT only be considered for women with significant risk of osteoporosis that outweighs their risks from taking HRT.10 Women are now encouraged to consider all possible osteoporosis treatments and to compare their risks and benefits.

The FDA is reviewing its ERT recommendations, based on March 2004 stroke risk information from the Women's Health Initiative ERT study. Other low-dose ERT research is currently in progress.

What are the benefits of taking estrogen?
When taken as ERT or HRT, estrogen:

Helps prevent osteoporosis after menopause by slowing bone loss and promoting some increase in bone density.
Reduces hot flashes and sleep problems in most, but not all, women.
Maintains the lining of the vagina, reducing irritation.
Maintains skin collagen levels, which decline as estrogen levels decline. Collagen is responsible for the stretch in skin and muscle.
Increases the amount of HDL (“good”) cholesterol and decreases the amount of LDL (“bad”) cholesterol in the blood.
Reduces the risk of dental problems, such as tooth loss and gum disease.
May reduce the risk of colon cancer.

What are the risks of hormone replacement therapy?
HRT increases the risks of breast cancer, ovarian cancer, blood clots, heart disease, stroke, and dementia. Estrogen alone (ERT) is also linked to increased stroke, ovarian cancer, dementia, and possible breast cancer risk. No particular form or dosage of ERT or HRT has been proved safer than another.

Among the women using HRT in the recent Women's Health Initiative trials, most did not develop major health problems. But after the first 1 to 4 years of using HRT, a small yet significant number of women did develop signs of cancer, blood clots, heart disease, stroke, and dementia.

Within the first 2 years, HRT use slightly increased the risk of blood clots in the lungs (pulmonary embolism) and legs (deep vein thrombosis) in all healthy postmenopausal women regardless of risk factors.
During the second year, HRT use began to slightly increase heart attack and stroke risk in all healthy postmenopausal women, regardless of risk factors. Early signs of heart disease first became apparent during the first year of use. Heart disease risk does not increase for women in the first 10 years after menopause.
After 1 year, HRT use increased the number of abnormal mammograms by approximately 4% each year. Daily estrogen-progestin increased breast density compared with estrogen alone or placebo. Although the abnormal mammograms required additional medical evaluation, they were not linked to an early increase in breast cancer. Studies are ongoing to learn more about breast density change from HRT.
After 4 years of use, HRT-related breast cancers first became apparent. The number of HRT-related breast cancers increased with each additional year of HRT use. Women taking HRT generally had larger, more advanced tumors than women who developed breast cancer while taking a placebo treatment. (But some of these cancers may respond more favorably to treatment.)
After 4 years, HRT use slightly increased the incidence of Alzheimer’s disease and other dementias in women ages 65 and older. HRT does not provide protection from dementia or cognitive impairment, as was previously believed. (Most of the women in this study started HRT several years after menopause, when Alzheimer's risk naturally increases. So, experts do not yet know whether the effect of HRT on Alzheimer's risk is the same for younger women who use short-term HRT starting at menopause.) An HRT-related increase in dementia has been observed in women older than 65.

Your risks. It is impossible to know whether you will develop health problems from HRT. If you have no personal or family history of breast cancer, ovarian cancer, heart attack, stroke, blood clots, and dementia, your increased HRT risks are likely to be small. If you have a personal or family history of breast cancer, ovarian cancer, or heart disease, your HRT risks are likely to be higher than average, making the risks outweigh the benefits. If you have had breast cancer, which can be triggered or made worse by estrogen, taking HRT is not safe for you.

Low-dose HRT. The typical HRT dose is 0.625 mg of estrogen plus 2.5 mg of progestin. In March 2003, the FDA approved a low-dose version of Prempro, containing 0.3 mg of estrogen and 1.5 mg of progestin. This low-dose version may help hot flashes and bone density and is hoped to reduce the risks related to higher-dose HRT, but it needs more study.

Low-dose estrogen for osteoporosis. Researchers are studying the effects of low-dose estrogen therapy. A small early study has shown that a low estrogen dose—0.25 mg per day—may keep the bones as strong as the higher dose. But the long-term risks of taking low-dose estrogen are not yet known.

How and when do I stop taking hormone replacement therapy?
There is no way of knowing in advance whether you will have perimenopausal symptoms when you stop using HRT (or ERT). While some women have no symptoms, others are mildly affected, and some have moderate to severe symptoms. Most women find that their symptoms subside over time.

How to stop HRT. There are currently no evidence-based guidelines for stopping HRT. Talk to your doctor about how you should stop HRT. Your doctor may want you to stop HRT right away or try tapering off. You may taper off by lowering your daily dose, increasing the time between dosages, or trimming back an estrogen patch over time.

When to stop HRT. Ultimately, it is up to you and your doctor to decide how long you will take HRT. After weighing the risks, some women will continue to take HRT for years to come, while others stop as soon as they learn of the risks. If you have been taking HRT for many years, talk to your doctor about stopping HRT.

There are currently no evidence-based guidelines for when to stop short-term HRT. But based on the risks, HRT use for 4 or more years is considered "long term."

If you develop symptoms when tapering or suddenly stopping HRT, consider how severe your symptoms are, what other treatment options are available for symptom relief, and how long you've been taking HRT. You can:

Slightly increase your HRT dose until symptoms subside. After another 6 months to 1 year, try to taper off again.
Continue with your plan to stop HRT and see whether symptoms subside over a few months.
Continue with your plan to stop HRT and try another type of treatment.

If you need more information, see the topic Menopause and Perimenopause.

Your Information
If you have decided that you are in need of symptom treatment after menopause or that you need to treat or prevent osteoporosis, your choices are:

Use another treatment for perimenopausal symptoms or osteoporosis prevention.
Use low-dose hormone replacement therapy for the shortest time possible.

The decision about whether to take hormone replacement therapy takes into account your personal feelings and the medical facts.

Making a decision about HRT

Reasons to take HRT

Low-dose, short-term HRT (up to 4 years). You have no risk factors for heart disease, blood clots, stroke, or breast or ovarian cancer, are willing to accept the small increase in risks of cancer and heart disease, and you:
1. Have considered or tried other treatments.
2. Have moderate to severe perimenopausal symptoms that are disrupting your sleep and/or daily life.
Long-term HRT. You are willing to accept the breast and ovarian cancer, blood clot, heart disease, and possible dementia risks of continuing HRT for longer than 4 years, and you:
1. Are at high risk for osteoporosis and have considered or tried other osteoporosis therapies.
2. Have long-standing perimenopausal symptoms (such as hot flashes) that only HRT will relieve.

Are there other reasons you might want to take hormone replacement therapy?

Reasons to not take HRT

You have not considered or tried other treatment options.
You are concerned about blood clot and stroke risk.
You are 10 or more years past menopause and are concerned about heart disease risk.
You have been taking HRT for longer than 4 years and are concerned about increased cancer and dementia risks.
You only have vaginal or urinary tract symptoms, which can be treated with vaginal estrogen (cream, ring, or tablet).
You need a preventive treatment for heart disease or stroke (HRT does not prevent these conditions).

Do not use HRT if you have:

A personal history of breast cancer, ovarian cancer, or endometrial cancer.
A personal history of pulmonary embolism, deep vein thrombosis, heart attack, or stroke. (Your risks may also be higher if you have a family history of these conditions.)
Vaginal bleeding from an unknown cause.
Active liver disease (oral estrogen stresses the liver; an estrogen patch or cream does not).

Are there other reasons you might not want to take hormone replacement therapy?

These personal stories about deciding whether to take HRT may help you make your decision.

Wise Health Decision
Answer these questions with Yes/No/Unsure, to help you make your decision. After completing it, you should have a better idea of how you feel about hormone replacement therapy (HRT). Discuss the answers with your doctor.

I have tried other perimenopausal treatment options.
I can consider using low-dose birth control pills because I have not yet reached menopause.
I am in my 50s and consider my cancer, heart disease, and dementia risks to be low.
I have a high osteoporosis risk.
I have a personal or family history of heart attack, stroke, blood clots in the lungs or legs, or breast or ovarian cancer.
I have unbearable perimenopausal symptoms that other therapies cannot control.
I think I would take HRT for as long as I need relief from bothersome symptoms.
I have been taking HRT for more than 4 years.
I would consider taking HRT, but only for a short period of time.

What is your overall impression?
Your answers in the above questions are meant to give you a general idea of where you stand on this decision. You may have one overriding reason to use or not use hormone replacement therapy.
Article by Robin Parks, MS

90 seconds to slim

2010-02-08T09:50:00.001-05:00

Tired of countless sets and reps? Make "one and done" your workout mantra. With this get-lean routine you'll do each move only once, which will leave you twice as much time to enjoy your sleek new physique!

Slow down to firm up. You can tone all over with a single rep. The key? Stretch out each exercise over a full 90 seconds. "Stop-and-hold training is more effective than traditional strength training because it maximizes muscle tension throughout the total range of motion," says Pete Cerqua, author of The 90-Second Fitness Solution (Atria Books), who created these slow-mo moves exclusively for SELF.

You'll need A pair of 5- to 10-pound weights and a stability ball

You'll do One rep (or one on each side) of each sculptor twice a week on nonconsecutive days. Go with the slow!

Busted! 5 Major Eating Mistakes

2010-02-08T09:31:00.000-05:00

By Holly McCord, RD, with Gloria McVeigh, Prevention
Ever get the guilty feeling that you're being watched as you toss the double fudge brownie mix into your grocery cart? Well, you are! We checked with some of the top US nutrition experts, who admitted they secretly spy on the rest of us as we make real-world choices in restaurants and grocery stores. Here are their top five gripes.

1. We can't tell the good fats from the bad ones.
"Most people still don't get that some fats are actually good for you," says Alice Lichtenstein, DSc, an American Heart Association spokesperson. "You want to avoid saturated and trans fats, but you need more monounsaturated and polyunsaturated fats. Good sources are fish, nuts, avocados, and soybean and canola oils."

Smarter: Fit in good fats. "If you keep track of total calories, you don't have to worry about how much fat you eat, just what kind," explains Dr. Lichtenstein. Grandpa Po's Slightly Spicy Nutra Nuts use only canola oil (160 cal, 10 g fat, 1 g sat. fat, 2 g fiber, 60 mg sodium); at healthy food supermarkets.

2. We supersize to save money.
"People think that supersizing a restaurant meal is a money saver, but it's not a health bargain if it has way too many calories," says Karen Weber Cullen, DPH, RD, research nutritionist at Baylor College of Medicine in Houston.

Smarter: Judge with your palm, not your purse. A serving size is about what fits into the palm of your hand (larger for men than women, smaller for children). For most meals, pick one protein, one starch, one veggie, and one fruit based on the serving that will fit into your palm.

3. We think anything liquid has no calories.
"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." Sugared drinks balloon your calorie intake and squeeze out more nutritious foods.

Smarter: Try a cup of tea. Available in myriad varieties, the calorie-free brew promotes heart health, staves off several types of cancer, strengthens bones and teeth, and protects the skin.

4. We don't know how "hungry" really feels.
"If you don't know when you're hungry, you don't know when you're full, so you won't know when to stop eating," says Elisabetta Politi, RD, nutrition manager of the Duke University Diet & Fitness Center in Durham, NC.

Smarter: Tune in with mindful eating. Here's how.
1. Before you eat, relax, and rate your hunger from 1 (hungriest) to 7 (fullest).
2. Eat slowly, pausing often to rate how your hunger changes.
3. When finished, rate yourself one more time. Try to stay between 2 1/2 and 5 1/2: not too ravenous when you start and not completely full when you stop.

5. We have a microwave addiction.
Many women come home from work and pop a frozen entrée into the microwave. "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.

Smarter: Complement a frozen entrée with a green salad, a 100 percent whole wheat roll, and fruit for dessert. Stock up on the freshest fruit for maximum flavor.

Instant Ab Flatteners

2010-01-24T22:29:00.001-05:00

Achieving a toned, sexy tummy might seem like a pipe dream this time of year. Baggy sweaters abound, egg nog is served and Frosty the Snowman doesn't offer much in the way of flat-belly inspiration. But getting a sleek, sexy stomach is easier than you think. Spend just five minutes a day on toning your abs and you'll get an amazing middle.

We rounded up five of the most effective tummy toners around. Work three or four of these exercises into your routine (easing them in will minimize soreness). Do the number of reps indicated, resting one minute between moves. The only equipment you will need is a hand towel. Washboard abs, here you come!

Pike 90
Lie faceup; raise legs until perpendicular to floor, feet flexed. Lower right leg so it hovers 1 or 2 inches off floor and place hands lightly behind head. In this position, do 15 crunches, lifting chest toward ceiling and lowering. Switch legs and repeat.

Crunchy frog
Sit with knees bent, feet flat. Keeping legs together, raise feet several inches and bring knees toward chest. Wrap arms around knees without touching legs. Extend legs and stretch arms to sides, palms forward. Return to wrapped-arm position; repeat. Do 15 reps.

Tornado
Stand with feet hip-width apart, right leg in front of left, right foot turned out. Bend elbows and raise arms out to sides at shoulder level (like goalposts). In one motion, raise right knee to lowered right elbow. Return to start; switch sides and repeat to complete one rep. Do 15 reps.

Corkscrew
Lie faceup. Press legs together and raise them toward ceiling until they're at a 90-degree angle, with knees slightly bent and toes pointed. Raise butt and legs off floor using ab muscles; twist legs slightly to left. Repeat, twisting to right, for one rep. Do 15 reps.

Side arm balance
Start on floor on knees. Lean to left and place left hand on floor under shoulder; extend right arm up and to left, palm down. Straighten right legs out to right with foot on floor, resting on left knee. Hold for 5 breaths. Return to start; switch sides. Repeat twice per side.

By Lucy Danziger, SELF Editor-in-Chief

Stop Snoring

2010-01-24T12:15:00.001-05:00

For most people, snoring is not a major problem, and most people snore at least occasionally. Men and overweight people are more likely to snore and snore more often. The frequency and intensity of snoring will likely increase with age if not dealt with at an earlier stage.

Mild snoring might seem harmless, but it can actually lead to more serious health problems, including sleep deprivation. Persistent snoring has also been linked to problems in cardiovascular health, type II diabetes, hypertension and metabolic syndrome.

Snoring is caused when there is a narrowed passageway between the nose and the throat. The passageway narrows because the muscles in your throat are more relaxed when you sleep. When inhaling oxygen while the passageway is narrowed, air will have to move faster than before, and will hit the tissues of the soft palate and the uvula with more force causing vibrations which in turn create snoring sounds.

Causes of Snoring
There can be many causes to why one snores when they sleep, anything that causes the air passageways to narrow will likely cause snoring.

Substances that promotes muscle relaxation such as alcohol or drugs that promote drowsiness will cause your throat muscles to relax thus narrowing the air passageway and also causes the tongue to relax and fall back limit the air passageway thus encouraging snoring.
Snoring can be brought on by a stuffy nose which can be brought on by a cold or sinuses. When one's nose becomes stuffy, less air can go through the nasal passage so the throat has to pull air in through the mouth with extra force, which will in turn cause snoring.
The physical makeup of your body can be a cause of one's snoring problems; if one is overweight there will be more fatty tissues in the throat which means a narrower air passageway. Also if one has a long uvula and/or soft palate will also cause a narrower air passage and an increased likelihood of snoring. Other physical characteristics which may bring about snoring include large adenoids and large tonsils, a long tongue, a small lower jaw or a deviated nasal septum.
Asthma and/or smoking can also increase the chance of one snoring due to the irritation and constriction of the air passageways which is brought about.
Sleeping on your back makes one more likely to snore because gravity pulls the tongue and jaw down to the back of the mouth and limits the air passageway.

Before resorting to drastic measures (or being booted from the bedroom), try the natural ingredients in SnoreZip Homeopathic Spray for gentle, effective relief of the symptoms that may be causing you to snore. So you and your partner can get the benefits that come with getting better quality sleep.
Click Banner for more information

Best Anti-Aging Foods

2010-01-20T18:22:00.000-05:00

These six food groups hold the "power" to help you lose weight and turn back the clock. Don't miss our easy seven-day meal plan and delicious anti-aging snacks!

1. Produce
Piling your plate with fruits and vegetables is a no-brainer when it comes to weight loss — they're low in calories, high in nutrients, and filling — but the latest studies show that certain ones can provide surprising anti-aging benefits.

There's buzz about blueberries, for instance, for their memory-boosting potential. But berries of all hues are antioxidant-rich, reports Navindra P. Seeram, Ph.D., assistant professor at the University of Rhode Island College of Pharmacy in Kingston. That means they combat free radicals, molecules that can cause widespread cell damage and are linked to chronic inflammation. Unlike the inflammation that occurs when you sprain an ankle or strain a muscle, the type that contributes to aging is persistent, and thought to be at the root of most chronic diseases, from cancer, heart disease, and diabetes to Alzheimer's, arthritis, and osteoporosis. Berries' beauty bonus: They're chock-full of vitamin C, another potent antioxidant that may help keep your complexion looking smooth by fighting those pesky (skin-damaging) free radicals.

To keep your vision sharp, set your sights on spinach and other dark leafy greens. These veggies are prime sources of lutein and zeaxanthin, plant pigments that protect your eyes from the harmful effects of ultraviolet light. Leafy greens are also rich in vitamin K, a nutrient that plays a role in reducing bone loss and preventing fractures.

2. Protein
This key dietary component becomes even more critical starting in the 40s, when muscle mass begins to decline by up to 1 percent a year. That drop slows metabolism, which makes the pounds pile on more easily. The double whammy consequence: Added weight puts your health at risk, and down the road, diminished muscle mass can throw off your balance (upping chances of a fall), sap your strength, and even threaten your ability to recover from an illness or accident.

To hang on to your metabolism-boosting muscle — and keep you feeling full after meals (another protein plus) — experts recommend eating plenty of skinless chicken and turkey breast, lean beef and pork, eggs, beans, and seafood. And don't forget protein-rich dairy: Minerals (primarily calcium, phosphorus, and potassium) in fat-free milk and yogurt as well as low-fat cheeses help to keep blood pressure healthy, pudge in check, and bones strong. News flash: Calcium can't build bone if you're not getting enough protein, and current recommendations — about five ounces a day for a 145-pound woman — are too low, says Robert P. Heaney, M.D., professor of medicine at Creighton University in Omaha. Our Anti-Aging Meal Plan provides about 11 ounces of protein daily.

Another reason to spoon up some yogurt: Eating at least 1/4 cup every day led to a 60 percent lower risk of gum disease and a 50 percent lower risk of tooth loss in a Japanese study published in the Journal of Periodontology. The effect is thought to be linked to the probiotics in yogurt, but not in most other dairy.

3. Omega-3-Rich Fish
Fatty acids in seafood help quench the flames of chronic inflammation. In addition, "there's very good new data suggesting that omega-3 fats from fish act on an area of the brain that leads to improved mood and attitude among healthy people," says Artemis P. Simopoulos, M.D., author of The Omega Diet. These improvements in outlook lead to feeling healthier and more vigorous, she explains. The omega-3s in fatty fish like salmon and tuna have the most potent anti-inflammatory effects. But it's smart to consume omega-3s from plant sources, like walnuts and flaxseed, too — especially if you're not fond of fish.

4. Whole Grains
A 2008 review of these diet-friendly foods — which include whole wheat, oats, and brown rice, and the bread, cereal, and other edibles made from them — concluded that a meal plan loaded with whole grains helps you stay slim, thanks, in part, to fiber's role in appetite control. Their low rankings on the glycemic index (a system that rates the effect of different carbohydrates on blood sugar levels) may also play a role.

A raft of research has also shown that whole grains offer protection against diabetes, heart disease, stroke, colon cancer, high blood pressure, and gum disease. These benefits are tied to the array of vitamins, minerals, plant chemicals, and again, fiber that work together to promote health. (That's why refined grains, which filter out these nutrients during manufacturing, and add some back later in the process, don't offer the same advantages.)

5. Exercise
It's an anti-aging bonanza: Being active maintains muscle mass, boosts metabolism, and keeps your heart and lungs primed, among other benefits. Now, a recent study has found that running, in particular, promotes a long, independent life. Researchers at Stanford University School of Medicine followed a group of runners and non-runners for 21 years and found that elderly runners put off age-related disabilities for 16 years beyond their non-running counterparts. Runners also lived longer: 19 years into the study, only 15 percent of them had died compared with 34 percent of the non-runners. And the active ones were less likely to die from heart disease, stroke, cancer, and neurological conditions. While this study examined running, 30 minutes of more moderate aerobic activity, five days a week, will keep you healthy, according to recently released guidelines from the American Heart Association and American College of Sports Medicine. What should also be on your fitness agenda: strength training twice a week to maintain muscle and keep your metabolism humming.

6. Red Wine and Other Drinks
What other diet recommends red wine? Ours does because the ruby beverage's Resveratrol is a potent antioxidant, inflammation damper, and artery protector. Plus, animal research suggests that high amounts of Resveratrol may counteract cell death in the heart and brain, which could mean this compound has even greater potential to prolong your life. Limit yourself to one five-ounce glass a day; more could be harmful.

If you're not a wine drinker, no worries: Put on the coffeemaker or the kettle instead. Coffee appears to lower the risk of type 2 diabetes and Parkinson's disease, and evidence suggests that java drinkers have a lower chance of dying from heart disease. Some of the benefit may come from caffeine, but coffee also contains chlorogenic acids, antioxidants that might also play a protective role. Drinking tea may lower your risk of heart attacks, strengthen your immune system, protect tooth enamel, and help fight memory loss associated with aging. Choose green, black, white, or oolong — their leaves all come from the camellia sinensis, or tea plant. And their polyphenols (antioxidants), fluoride, and caffeine — which are thought to contribute to these health benefits — are largely missing from herbal brews.

Two Secret Age-Defying Treats
They seem like diet no-no's because of their calorie load, but dark chocolate and a handful (not a canful) of nuts have longevity and weight-loss benefits.

This just in: Nuts give you a surprising diet edge. A recent study found that despite being a high-fat, high-cal food, they don't promote weight gain. The reason: People find nuts filling and after eating them, offset some of the calories by eating less later on. Best of all, up to 20 percent of the calories in nuts don't get absorbed.

Craving something sweet? Dip into dark chocolate. The latest evidence suggests that cocoa flavanols (more predominant in dark chocolate than milky versions) may lower inflammation, keep blood pressure in check, prevent platelets from clotting (which could, in turn, prevent strokes and heart attacks), and boost brain power.

Anti-Aging Healthy Snacks
Our Anti-Aging Meal Plan provides everything you need to look younger and get thinner. We've even made room for extras — like a splash of milk in your coffee or honey in your tea. Every day, you can have up to 50 "free" calories to use any way you'd like. (Or save up for two or three days so you can have a 100-calorie or 150-calorie treat.) You can choose an item that's already on the menu (say, extra crackers or another egg) to have seconds, or select a different food or drink that you want to splurge on (our lists can help you keep a calorie tally).

Up to 50 Calories:
1 tbsp 2% milk - 8 calories
1 tsp sugar - 16 calories
1 tsp honey - 21 calories
1 tbsp grated Parmesan cheese - 22 calories
1 tbsp reduced-fat sour cream - 26 calories
3 slices (1 oz) deli thin lean ham - 30 calories
2 tbsp Cedar's Cucumber Garlic Tzatziki with 5 celery stalks - 35 calories
2 Ak-Mak crackers - 46 calories
1 Sargento Reduced Fat Colby-Jack cheese stick - 50 calories
1 Mini Babybel Light cheese - 50 calories

Up to 100 Calories:
1 hard-boiled egg - 70 calories
1 6-ounce container of Dannon Light & Fit yogurt (any flavor) - 80 calories
1 Nature's Path Organic Pomegran Plus Waffle - 80 calories
2 Blue Horizon Organic Chinese-Style Shrimp Spring Rolls - 87 calories
1 small banana - 90 calories
1 Tall Skinny Latte from Starbucks - 90 calories
Any 100-calorie snack pack - 100 calories
1 Whole Treat Organic Fudge Bar - 100 calories
5 Triscuits - 100 calories
3 Hershey's Bliss Signatures in dark chocolate - 100 calories

Up to 150 Calories:
1/2 cup Edy's Slow Churned Rich & Creamy Chocolate Ice Cream - 110 calories
1 Kashi Chewy Cherry Dark Chocolate Bar - 120 calories
1 5.3-ounce container FAGE Total 2% Yogurt with Fruit (any flavor) - 130 calories
1 Pack World of Grains Cookies - 130 calories
1 Kozy Shack Original Rice Pudding - 130 calories
1 Bumble Bee Sensations Easy Peel Bowls Sundried Tomato & Basil - 130 calories
1 Tin Sweet Riot Cocoa Nibs - 140 calories
1 Kahiki Naturals Chicken Egg Roll - 140 calories
21 almonds - 150 calories
14 baby carrots with 1 packet Wholly Guacamole 100 Calorie Snack Packs - 150 calories

By Samantha B. Cassetty, M.S., R.D. and Delia Hammock, M.S., R.D

Top 10 Healthiest Snacks : You Can Just Keep on Eating

2010-01-20T18:21:00.002-05:00

Your body needs food - its fuel - in mod - crate doses throughout the day so it always has nutrients available. Having four or five 'mini-meals' daily helps most people prevent cravings and ultimately achieve and maintain healthy weight. The choice of a healthy snack involves - variety, balance, and moderation. Try to limit the snack calories to 100 to 200 calories.

Try thinking of snacks as foods eaten between meals rather than as treats or rewards," suggests Barbara Whedon, R.D., a dietitian and nutrition counselor at Thomas Jefferson University Hospital in Philadelphia.

Big Benefits from Grazing.
Grazing can keep your metabolism, or calorie-burning mechanism, running high. Your body uses calories when you eat and digest food. By consuming smaller amounts of food more frequently, you can end up burning calories very efficiently. You'll be less likely to gain weight, even though it may seem like you're eating more than you did before.Researchers have only recently begun investigating the possible health benefits of the small-meals-plus-snacks style of eating. Here is an example of what grazing can do for you.

Snacking sends pounds packing.
Women who want to lose weight often skip breakfast as a way to lower their calorie intakes. Studies have shown that this practice does more than good. Not eating your morning meal actually makes you more likely to compensate for the missing calories - and then some - by over-eating later in the day. On the other hand, eating small meals and snacks more frequently helps you to manage your appetite better, so you never get too hungry.
Snacking fights fatigue.
When more than four hours go by between meals, your body's energy supply - your blood sugar, or glucose - dips low enough to allow fatigue to set in. Well-timed snacks give your body steady supply of fuel, so you're at your best physically and mentally throughout the day. Studies have shown that a snack between 2:00 and 4:00 in the afternoon can improve cognitive skills such as memory, arithmetic reasoning, reading speed, and attention span.
Snacking combats high cholesterol.
Research comparing people who eat six or more mini-meals a day with people who eat the customary three squares has consistently shown lower cholesterol levels in the nibblers. In one study, consuming six mini-meals a day shaved cholesterol levels by 8 percent, which translates to 16 percent reduction in heart attack risk. To put it another way, a 1 percent reduction in cholesterol lowers the risk of heart attack at least 2 percent, according to evidence from several other studies.
Snacking fends off heart attacks.
A small-meals-plus-snacks eating strategy can help reduce your risk of heart attack by keeping your heart's workload during digestion to a minim. Whenever you eat, your heart has to pump extra blood to your stomach and intestines to aid the digestive process.

One study demonstrated that meal size can make a difference in terms of cardiovascular demand. When women ate 240-calorie of cornflakes and skim milk, their hearts pumped an extra 84 quarts of blood over the next two hours. When they ate a 720 - calorie meal with added sugar, bread, and honey, their hurts pumped an extra 258 quarts of blood - enough to fill your car's gas tank five times over. This might help explain why doctors see an increase in the number of heart attack patients with in 24 hours after big holiday meals.

The 10 Healthiest Snacks.
We've ferreted out 10 noteworthy low-fat noshes recommended by the American Dietetic Association that will more than satisfy your taste-buds while sneaking in generous amounts of some very important nutrients. No, cookies, ice cream, and potato chips didn't make the grade. But we'll guarantee that once you get used to this new way of snacking, you won't even miss that high-fat, high-calorie fare.

1. Bagel
One two - ounce enriched bagel supplies two milligrams of iron - 11 percent of the Daily Value (DV) - along with good doses of the B vitamins- niacin, riboflavin, and thiamin. Instead of topping it with full-fat cream cheese, try cottage cheese or part-skim ricotta. Their heartiness makes them more filling than a croissant, and without any type of topping (i.e. cream cheese, butter, or jelly), they are a reasonable 200 calories.

2. Banana
Widely recognized as a good source of potassium, bananas are also surprisingly rich in vitamin B6. One four-ounce fruit contains about 0.7 milligram of B6, or 35 percent of the Daily Value. A medium-sized banana provides 400 mg of potassium -11% of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body's main source of energy. They are also easy to digest. Convenience and nutritional value of bananas make them a good post-exercise snack.

3. Bran muffin
A tasty way to boost your fiber intake: One 1 1/2 -ounce muffin provides three grams of the nutrient. You also take in 1.8 milligrams of iron, which is about 10 percent of the Daily Value.

4. Broccoli
You get over half a full day's supply of vitamin C - 41 milligrams, or 68 percent of the Daily Value - in 1/2 cup of chopped, raw broccoli. This nutrient - rich veggie offers some folate and good amount of vitamin A, too. Broccoli also has as much calcium as milk, and is therefore an important source of nutrition for those with osteoporosis or calcium deficiencies. Eat it with low-fat dip.

5. Cantaloupe
Another stellar vitamin C source: One cup of cubed cantaloupe provides 68milligrams of C, or more than 100 percent of the Daily Value.

6. Carrot
Eat a single medium-size carrot, and you'll more than satisfy your vitamin A needs for an entire day. Just one contains 17,158 international units of A, which is close to 3 1/2 time of DV.

7. Mexican-style beans
A 1/2 - cup serving of this filling, flavorful fare provides an impressive 7 grams of fiber - about 26 percent of the DV. Just be sure that the brand you buy doesn't go overboard on sodium.

8. String cheese
This lower-fat variation on mozzarella cheese supplies 250 milligrams of calcium per 1 1/2 - ounce serving. That's about 25 percent of the DV.

9. Tuna
Three ounces of tuna, canned in water, is an excellent source for your daily requirement for vitamin B 12. You'll get 2 micrograms of the nutrient, or 32 percent of the DV. If you need to add mayonnaise to your tuna, just make sure it's low-fat.

10. Yogurt
Here's another top-notch source of bone-building calcium, with 415 milligrams - about 42 percent of the DV -in every one - cup serving. Be sure to choose nonfat or low-fat varieties. Plain yogurt contains one third of the fat than one piece of apple pie does. Knowing that many fast food choices are loaded with fat and calories, you can still choose wisely and make eating on the run a part of your healthy diet. Plan ahead, and arm yourself with a booklet containing nutrition facts for fast foods or ask the clerk for a pamphlet at the restaurant. You'll be able to choose foods that will meet your nutritional guidelines and enjoy your healthy snack.

5 Bogus Diets That Will Do More Harm Than Good

2010-01-20T18:21:00.001-05:00

With obesity as one of our number one killers, it is no surprise that Americans are scrambling for any kind of weight loss help. Unfortunately, in this eternal struggle to be thin and healthy, people end up looking for salvation in all the wrong places. Instead of relying on exercise and following the credo "everything in moderation," we turn to miracle solutions, diet supplements, and calorie deprivation. The results are the following bogus diets that may work in the short term, but may also cause severe harm to your body over time.

1. The Cabbage Soup Diet
The title is self explanatory: the dieter's survival is based on a constant intake of cabbage soup. Even on the Cabbage Soup Diet website, red flags are evident. The first being the opening words on the homepage, warning that the diet should not be used long term and that followers of the Cabbage Soup Diet have felt light-headed, weak, and have suffered a lack in concentration. The second red flag appears in the suggested seven day menu. Each day, the dieter is instructed to "stuff themselves" with a different food group. How about a little "moderation?" The third warning lies in the "Health" section of the website, warning the dieter that the diet lacks "complex carbohydrates, proteins, vitamins, and minerals," all of which are necessary for your body to function properly.

2. The Grapefruit Diet
The Grapefruit Diet functions the same way as the Cabbage Soup Diet; both are only successful because they deprive the body of calories, but at the same time leave out essential nutrients that keep you alive and healthy. The Grapefruit Diet claims to allow the dieter to eat a wide array of foods that they would not think possible, but as long as you follow your meal with half a grapefruit, you will lose weight. This claim is both startling and far-fetched. As predicted, and mentioned on the website, the Grapefruit Diet is dangerous. The Grapefruit Diet website suggests that the diet may lead to dehydration due to the low amount of calories and high levels of caffeine involved. The restrictions in this diet also make it an incredibly difficult and unlikely regiment to follow.

3. The Hallelujah Diet
Developed by Rev. George Malkmus, the Hallelujah Diet is mainly comprised of organic raw fruits and vegetables, and the miracle worker of this diet: barley juice. Because the Hallelujah Diet strictly prohibits meat and dairy, the barley juice is meant to fill that vitamin and protein void with its high nutrition content. While not necessarily depriving the dieter of essential nutrients, the Hallelujah Diet's highly restrictive nature makes this diet hard to live on and therefore, not ideal.

4. The Martha's Vineyard Detox Diet
The regiment alone explains why this diet is both dangerous and bogus. The diet is meant for the short term, "lose 21 pounds in 21 days," where the dieter survives on highly nutritious cocktails, a short list of raw vegetables, and soup. According to the itinerary for the Martha's Vineyard Detox Diet Retreat, dieters enjoy a breakfast of "detoxification cocktails." Hourly cocktails follow until lunch where an assortment of raw juices are available. Dinner is slightly more filling, with the option of nutritious soup. What can be described as a mild eating disorder, surviving on nutritious cocktails and juices will only deprive your body of nutrients and the minute you begin to eat normally, the weight will pack back on.

5. The Apple Cider Vinegar Diet
Once used as a cure for Scurvy amongst American soldiers, apple cider vinegar is now used as an appetite suppressant amongst dieters. According to various evaluations of the Apple Cider Vinegar Diet, the diet toes that fine line between a dangerous and regular diet. The most dangerous part is the apple cider vinegar itself, which when taken in the recommended doses of 3 tbsp gets dangerously close to the point of damaging your stomach due to its high acidity. However, the diet's regimen includes eating in moderation and daily exercise, which is most likely why people lose weight on this diet, not the apple cider vinegar. It is still unclear as to whether or not the vinegar actually assists you in losing weight at all, apart from making you so sick that you don't want to eat anything at all.

4 Reasons you are "fake hungry"

2010-01-20T18:21:00.000-05:00

Our appetites can be quite the pranksters. They often fool us to think we are hungry, when often, we may be suffering from something completely different. Distinguishing between false hunger and true hunger will help you know when your body really needs food and when it needs something else.

1. Hunger Due to Eating the Wrong Food:
Symptoms include craving high sugar foods or feeling “hungry” soon after eating a meal. If you just had a big meal that is high in simple carbohydrates and did not contain fiber, protein or healthy fat, all of which help provide a sense of satiety, you may have experienced a drop in blood sugar. In this case, have a healthy snack, such as a piece of fresh fruit and nuts, or cottage cheese or celery and peanut butter or 1/2 of a sandwich on whole grain bread).

2. Emotional Hunger:
Sometimes, our appetites can go haywire when we are experiencing boredom, fear, anxiety, stress or loneliness. Try taking a walk, journaling, listening to some favorite music, calling a friend or chewing a piece of mint gum instead. Read a book, go to a “safe place” like a library or museum or park where you will not be tempted to overeat or distracted by food. Take a bath, meditate, or think about what REALLY would satisfy you, vs. eating to stuff down emotions you do not want to confront.

3. Hunger Due to Sleepiness:
Experts at http://www.webmd.com/ state that two major hormones, leptin and ghrelin, affect and control sensations of hunger and fullness. Ghrelin stimulates appetite, while leptin, made in fat cells, alerts the brain that you have had enough to eat. Lack of sleep causes a significant drop in leptin levels as well as an increase in ghrelin levels, a so called double whammy for appetite control and feelings of satiety. Daytime fatigue may lead people to overeat (often, high sugar, nutrient poor foods) in an attempt to get an extra surge of energy. This is equivalent to placing a Band-Aid on the true problem. It provides only temporary relief, which is soon followed by a crash in energy levels and a resurgence of “hunger” leading to more snacking, increased sugar cravings, etc….a vicious cycle. If you are feeling mid-afternoon hunger pains, try: a brisk 10 min walk around the block (fresh air helps, as does exercise, to boost alertness and increase circulation), a cup of green tea (high in antioxidants and low in caffeine relative to coffee), a 1/4 cup of almonds and a small apple (high in protein, healthy fat and carbohydrates, low in sugar, and a good source of magnesium and fiber). Even taking a few deep breaths can help curb fatigue!

4. Hunger Due to Thirst:
We often mistake thirst for hunger. Try drinking a glass or two of water to identify whether you are truly hungry or just slightly dehydrated, in which case water is the perfect antidote!
When you are really experiencing true hunger, however, it is pretty clear to identify. For instance, a growling stomach will cause us to be cranky and unfocused…until we get some food, that is! If it has been four hours since your last meal or snack, you may well be truly hungry. Don’t ignore true hunger…doing so may exacerbate it and cause you to overeat to compensate for the missed calories. It is important to eat regularly and consistently to keep energy levels elevated and avoid dips in blood sugar. Try to include fruits and vegetables at each meal and snack, along with some protein (cheese, beans, lean meat/poultry/fish) and some healthy fat (avocado, olives, nuts, oil). This whole foods approach will help keep you at a healthy weight and lessen the likelihood for emotional hunger to rear its head!

Written by Brooke Joanna Benlifer, RD (www.brookejoannanutrition.com) for Sheer Balance

Energy Gap : A Useful Tool For Successful Weight Loss

2009-12-15T15:49:00.001-05:00

The term energy gap is used to estimate the change in energy balance (intake and expenditure) behaviors required to achieve and sustain reduced body weight outcomes in individuals and population at large. Many people have achieved significant weight loss with intervention, but very little of this weight loss seems be maintained by most people over the long term. The energy gap can help estimate the degree of behavior change that must be maintained to maintain a given amount of weight loss for any individual.

The two key factors related to the energy gap concept: prevention of excess weight gain and maintenance of achieved weight loss. It is estimated that the energy gap for prevention of weight gain among those who have lost weight is about 100 kcal/day in adults and 100-150 kcal/day in children and adolescents. Any combination of increased energy expenditure and decreased energy intake of 100 kcal per day in adults and 100-150 kcal/day for children and adolescents could theoretically prevent weight regain in 90% of the population. This suggests that this small changes approach could be very effective for preventing excessive weight gain in adults and children.

Five ways to trim 100 calories from food

Swap an 8-ounce regular soft drink for a diet soft drink.
Drink 2 cups of fat-free milk instead of 2 cups of whole milk.
Use 1 teaspoon of mustard or ketchup or 1 tablespoon of fat-free mayonnaise in place of 1 tablespoon of regular mayonnaise.
Split a small bag of French fries with a friend.
Slice a typical piece of apple pie about one-third smaller.

Fifteen ways to burn 100 calories through physical activity

Pedal an exercise bike for 13 minutes.
Hiking up hills for 15 minutes.
Cleaning the garage for 15 minutes.
Practice some fast dance steps for 16 minutes.
Work in the garden for 18 minutes.
Swimming leisurely for 20 minutes.
Playing tag with the grandkids for 20 minutes.
Mowing the lawn (using motorized mower) for 20 minutes.
Walk briskly for 22 minutes (3.5 mph).
Clean the house for 25 minutes.
Golfing (using a cart) for 30 minutes.
Yoga for 30 minutes.
Fishing (from a riverbank) for 30 minutes.
Walking the dog for 50 minutes.
Putting away the groceries & Light housekeeping for 40 minutes.

The energy gap to maintain weight loss is generally much larger, amounting to 200 kcal/day for a 100 kg person losing 10% of body weight or 300 kcal/day for the same person losing 15% of body weight.

According to James O. Hill, PhD, "This analysis indicates that to create and maintain substantial weight loss (ie, obesity treatment), large behavioral changes are needed. This is in stark contrast to primary obesity prevention in which small behavioral changes can eliminate the small energy imbalance that occurs before the body has gained substantial weight. Because the body has not previously stored this 'new' excess energy, it does not defend against the behavioral strategies as happens when the body loses weight."

The energy gap concept is useful for individualizing behavioral strategies for weight loss maintenance. For example, if the energy gap for a given weight-loss maintenance is estimated to be 300 kcal/day, this can lead to a specific individually tailored goal for changing diet and physical activity rather than generic advice to eat less and exercise more. This could be 300 kcal/day of additional physical activity, a reduction of 300 kcal/day from usual energy intake, or a combination of tactics such as adding 150 kcal/day of physical activity and reducing 150 kcal/day from usual energy intake.

You can just take a walk in the park for 45 minutes and expect to burn 300 calories.

Watching your calorie intake and burning off calories will help you get rid of body fat and prevent undesired gain in weight. Article By Women Fitness

6 Sex Mistakes Women Make

2009-11-28T11:38:00.004-05:00

The 6 biggest sex mistakes women make and reasons why women make them.

Ladies, be honest: when your sex life becomes a little humdrum, out comes the mental catalogue of all the ways your partner isn’t quite measuring up. Guys tend to get a bad rap when it comes to understanding women’s bodies and what turns us on, making them easy targets in the blame game when sexual satisfaction starts to wane. And sure, they make their fair share of bedroom errors. But as the saying goes, it takes two to tango. As it turns out, top sex and relationship experts say that women make plenty of sex mistakes of their own. Here’s what they have to say about the six most common mistakes women make in the bedroom and what you can do to get the satisfaction you so rightly deserve.

Sex Mistake #1: Not Initiating Sex With Your Partner
It’s 2009 and still, many of us worry about ladylike behavior. We don’t want to appear pushy or come on too strong for fear of being labeled aggressive. According to Les Parrot, professor of psychology at Seattle Pacific University and author of a new book called Crazy Good Sex, failing to initiate sex is one of the biggest mistakes women make.

“Most guys feel like they are always the initiator and that sets up disequilibrium on the passion scale in the relationship,” he says. Generally, men want to be pursued by their partners just as much as women do.

Holding onto outdated ideas about sex roles also inhibits satisfaction with our sexual relationships, says "Dr. Ruth," aka Ruth Westheimer, PhD, a psychosexual therapist, professor at New York University, and lecturer at Yale and Princeton universities. “They used to think that women are less interested in sexual activity and I don’t want to say that anymore. I think there are women who are as interested in sex [as men].”

Show your interest by taking the first step from time to time. Your partner will likely appreciate it, and you may find a new level of satisfaction in taking responsibility for your sexual experience, something Westheimer feels strongly women must do.

Sex Mistake #2: Worrying About What You Look Like
Thinking about how you look during sex stops you from enjoying yourself and ruins your chances of achieving an orgasm.

“Don’t think about the fat on your belly or the makeup on your face,” advises Westheimer. “Concentrate on the pleasure of the act. You must give yourself permission to have an orgasm.”

“Men want their wives to abandon themselves in sex play, and that’s not likely if she is anxious about her physical concerns,” Parrott says.

Helen Fisher, PhD, a cultural anthropologist at Rutgers University and author of a new book called Why Him, Why Her, says men don’t notice half the things women obsess about anyway.

“It’s amazing what men don’t notice if you’re enthusiastic, energetic, interested in them, and flexible minded.”

According to Fisher, there is an evolutionary explanation for the selective blindness men show to our physical flaws. For Darwinian reasons, says Fisher, men are (unconsciously, of course) looking for women who are able to bear healthy babies. Starting millions of years ago, men who attracted fertile women and had a lot of children lived on. Those who couldn’t died out. Although maybe not as necessary today, Fisher says that primal survival mechanism lives on.

“Men are much more attracted to women who show signs of health and youth and fertility. Rather than worry about the shape of your waist and hips, worry about your energy level and enthusiasm and interest in him,” Fisher advises.

Sex Mistake #3: Assuming Sex Is Casual for a Man
Westheimer believes we should all let go of old-fashioned notions, such as women are not sexual or that sex is just sex to men. “For some men, sex is a very important act. Don’t minimize it.”

The research, says Parrott, supports the idea that both men and women find sexual intimacy in the context of a committed relationship to be more satisfying.

“Numerous research studies make it very clear that the people who have the best quality and most frequent sex are married couples. That says a lot about the inadequacies of ‘casual sex,” Parrot says.

In a study being conducted by Fisher and her colleagues of university students engaging in one-night stands, the numbers show that men are just as serious about sex and relationships as women. In fact, more than 50% of women and 52% of men who went into a one-night stand, according to Fisher, reported that they did so hoping to create a longer relationship. One-third of them actually did so. What’s the lesson?

“Never assume that a man is not romantic,” Fisher says. “Two huge mistakes in this culture are that women are not sexual and that men are not as romantic [as women].”

Sex Mistake #4: Believing He’s Always Up for Sex
Sure, most teenage boys are ready and willing just about any time you ask, but not true for men. The pressures of everyday life -- family, work, bills -- can zap a man’s libido. This comes as a big surprise to many women, and often his lack of interest in sex is something we take personally.

“It comes as such a shock [to women] that they just don’t believe it,” Fisher says about the reaction many women have when their partner says they aren’t in the mood for sex. “They know themselves that they are not always interested in sex but they still love the man. But when they discover he doesn’t want to have sex, they think, ‘he doesn’t love me.’ Not true. He just doesn’t want to have sex.”

Sex Mistake #5: Not Giving Him Guidance
Talking very directly about sex, what we like and don’t like can make us feel uncomfortable, even with a partner we’ve been with for a long time and otherwise feel close to, says Parrott. But it’s the only way to achieve a satisfying sexual relationship.

“A woman must take responsibility for her sexual encounter,” says Westheimer. “No man can bring a woman to orgasm if she doesn’t take responsibility for her sexual experience. Even the best lover can’t know what she needs without her letting him know.”

The good news, according to Fisher, is that men very much want to please women.

“If you can tell them in a way that doesn’t kill their ego, they will appreciate it,” says Fisher. She advises women to sandwich what they don’t like in between five things they do, because he’s listening. “You won’t find out until the next time you’re in bed with him. But men do listen, particularly if you’re quite clear about it.”

Sex Mistake #6: Getting Upset When He Suggests Something New
After a couple has been together for a while, it’s natural to want to spice things up with a little variety. Just because your man wants to try something new doesn’t mean he’s unhappy with you or your sex life. In short: Don’t take it personally.

Still, it’s important that you tune into your comfort zone says Parrott.

“Nobody should ever feel obligated to do something they don’t want to do in the personal and intimate area of sexuality,” Parrott says. “If your man asks you about trying something that’s outside of your morals, make it clear that it’s off limits for you and explain why. Of course, do this in a loving way as best you can. If it is something that is not really a moral issue for you but you still don’t want to, again explain why. If it is a simply a startling request and you’re initially uneasy about it, try not to overreact. Instead, let him know you need some time to think about it.” Article by Lisa Zamosky WebMD Feature.

Skin care: 5 tips for healthy skin

2009-11-28T11:18:00.001-05:00

Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come.

Don't have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent many skin problems. Get started with these five no-nonsense tips.

1. Protect yourself from the sun.
The most important way to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, freckles, age spots and rough, dry skin. Sun exposure can also cause more-serious problems, such as skin cancer. For the most complete sun protection:

Avoid the sun between 10 a.m. and 4 p.m. This is when the sun's rays are the strongest.
Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. You might also opt for special sun-protective clothing, which is specifically designed to block ultraviolet rays while keeping you cool and comfortable.
Use sunscreen when you're in the sun. Apply generous amounts of broad-spectrum sunscreen 30 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.

2. Don't smoke.
Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients, such as vitamin A, that are important to skin health. Smoking also damages collagen and elastin — fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — may contribute to wrinkles.

If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently.
Daily cleansing and shaving can take a toll on your skin, so keep it gentle:

Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
Avoid strong soaps. Strong soaps can strip oil from your skin. Instead, choose mild cleansers.
Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
Moisturize dry skin. Find a moisturizer that fits your skin type and makes your skin look and feel soft.

4. Eat a healthy diet.
A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but research suggests that a diet rich in vitamin C and low in fats and carbohydrates may promote younger looking skin.

5. Manage stress.
Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — takes steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results may be more dramatic than you expect.

By Mayo Clinic staff.

5 Diet Tips To Improve Your Mood

2009-11-28T11:10:00.001-05:00

Depression affects millions of Americans each year, with 2 to 3 times as many women as men diagnosed between the ages of 25 to 44. Although depression is common, treatment options vary, and many people may need medication and/or therapy.

It is believed that either psychological or physiological factors can cause depression. The physiological factors of depression may be linked to the "monoamine hypothesis," which stems from the belief that imbalances of chemicals in the brain called neurotransmitters, such as serotonin, epinephrine, and nor-epinephrine, may be to blame.

Some vitamin and mineral deficiencies may not only worsen depression in certain people, but research shows they may be the sole cause in others. Although correcting dietary deficiencies may help you feel less blue, I wouldn't advise anyone to stop their medications or therapy, unless directed to do so by their doctor. But paying attention to what you eat is good for both your brain and your body.

These tips are based on the most current research. Try them out and discover how eating a little bit smarter can improve your mood.

1. Carbohydrates. Carbs are involved in serotonin production, a chemical that helps you feel calmer. So a low-carb diet can leave you feeling irritable and edgy, especially since the brain needs a constant supply of blood sugar to function well. Studies have shown low blood sugar to be very common in people with depression. I recommend choosing healthy carbohydrates, such as fresh fruits, vegetables, and whole grains (vs. cake, candy, or donuts), and eating 5-6 smaller meals, each with at least 15 grams of carbohydrate--the amount found in a medium apple or pear.

2. Omega 3 fatty acids. The human brain is 60 percent fat. Some experts believe that fish containing omega-3 fatty acids (e.g., salmon, mackerel, and tuna) help fight depression because brain neurotransmitters move more easily through fat membranes that are composed of omega-3 fats. Fish may also increase serotonin levels, to help you feel more relaxed.

3. B vitamins. Many of the B vitamins have a role in the functioning of neurotransmitters. Research reveals that up to one third of people with depression may have a diet deficient in folic acid, leading to low serotonin levels in the brain. Additionally, a vitamin B6 deficiency may leave you feeling depressed and anxious. Depression may also be linked to a deficiency in thiamin (B1); an untreated thiamin deficiency can lead to irreversible nerve damage, as can a B12 deficiency. Supplemental B vitamins may be helpful, especially if your diet is lacking.

4. Tryptophan. This essential amino acid (a building block of protein that the body can't make) is a precursor to serotonin production. Contrary to popular belief, turkey is not the highest source of tryptophan--the sleepy feeling after Thanksgiving's meal may have more to do with alcohol or overeating than the turkey meat. Great sources of tryptophan include chocolate, oats, bananas, milk, cottage cheese, and mangoes. Not that you need it, but you have my full permission to indulge in some chocolate--preferably dark for the antioxidants--as long as there's no reason why you can't enjoy this serotonin-loaded treat!

5. Minerals. It's estimated that most Americans don't get enough magnesium in their diet, and low levels have been found in people with depression, schizophrenia and bipolar disorder. Another mineral, manganese, may contribute to depression if your levels are low due to subsequently decreased amounts of the neurotransmitters serotonin and norepinephrine.

A healthy, balanced meal plan and supplementation, such as B vitamins and/or minerals (check with your doctor and dietitian regarding your particular needs), combined with regular physical activity and a stress reduction program might help keep you from singing the blues. Article by Margaret Furtado, M.S., R.D.

New Year's Weight Loss: 6 Tips

2009-11-28T11:00:00.001-05:00

It is a time-honored tradition to make resolutions at this time of year. If your resolution is to lose weight - and keep it off, then keep reading! Here are six simple tips that will have you losing weight in a balanced and healthy way.

Lose weight with water.
Water is essential for everybody - it is also the key to losing weight. If you haven't been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight.
By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.
Soup up your weight loss program.
A simple dietary change will have you shedding pounds: eat a bowl of soup at least once a day. Nutritious, low-salt soups will nourish you as they flush waste from your body. People who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don't eat soup. Go for homemade soup whenever possible, as canned soups are loaded with salt and chemicals.
Eat early to keep weight off.
The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m.
Eat smaller meals, more frequently.
Follow an eating schedule with five little meals every day. Eating steadily through the day keeps you from becoming famished and overeating at your next meal. Make a low-fat trail mix from raw almonds, pumpkin seeds, dried plum, and apples and have it available at all times to avoid the tempting lure of high-calorie snacks.
Adopt a balanced approach to your diet.
Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don't last, producing a yoyo effect that depresses your metabolic function - not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources.
Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat.
Eat more green, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.
Walk off the weight.
The No. 1 cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator.
Step outside during your break at work and take a walk around your building. Consider joining a local hiking club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.

I hope this article helps you shed some pounds and add on the years! May you live long, live strong, and live happy! Article by Dr. Maoshing Ni

Tips For Better Sleep

2009-11-28T10:47:00.001-05:00

Like millions of other Americans, I often have trouble with insomnia — either I can't fall asleep, or I awake prematurely and am unable to get back to sleep. The following sleep tips, compiled from various sources, may prove helpful to some of my fellow insomniacs.

Only use your bed for sleeping or having sex, not for reading, doing paperwork, watching TV, snacking, or making phone calls.
If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 (one of my favorites) to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
Develop a bedtime routine.
Keep regular bedtime hours.
Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
Avoid naps (or falling asleep in front of boring TV programs, as I do).
Try to get up at the same time every day rather than sleeping in on weekends.
Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
Use earplugs for extreme quiet.
If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
Avoid stimulating reading or television shows late at night.

If the insomnia stubbornly persists, check with your doctor to make sure some underlying health problem (such as depression, anxiety, hyperthyroidism, heart failure, or chronic obstructive pulmonary disease) isn't keeping you awake. If all is well, you might ask for one of the several types of prescription sleeping pills that can be useful in the short term. Article by Simeon Margolis, M.D., Ph.D.

Cold Weather Walking

2009-11-25T16:11:00.001-05:00

Winter can be the perfect time to walk off weight—even if you're not a snow bunny. Sticking with your usual exercise routine is one of the best ways to boost your chances of starting the new year a size smaller.

If you've gotten used to walking outdoors all summer, switching to a different activity for winter can make your weight loss even more of a struggle, says John Jakicic, PhD, assistant professor in the weight control and diabetes research center at Brown University School of Medicine in Providence, RI.

Finding a new activity may mean organizing your day differently or doing something that you're not as comfortable with—all during an already chaotic and stressful time.

Research shows that people who lose weight and keep it off do so by exercising the equivalent of walking 3 to 4 miles a day. No matter what the weather, they find a way—and you can too. We'll show you how to easily transition from fall to winter so that you can slim down—even during the holidays. You'll look fantastic come spring, your bones will stay strong, and your walking muscles won't be screaming when you head out for your first warm-weather jaunt.

Baby, It's Great Outside
Walking in the winter offers you a refreshing change of pace, says Alan Mikesky, PhD, director of the human performance and biomechanics laboratory at Indiana University-Purdue University in Indianapolis. The invigorating cold air can clear your mind and reduce stress, which can be helpful for weight loss.Research shows that stress can increase levels of cortisol, a hormone that may increase appetite and promote fat storage. Getting outside during daylight hours also increases levels of serotonin, a hormone that helps calm cravings. Even if you have to walk slower because of the weather, you may be burning more calories. And trudging through snow or walking into the wind takes more energy.

Boldly Into the Cold
Leave that old college sweatshirt in your closet. Instead, treat yourself to something new and fleecy. High-tech synthetic fabrics make a big difference in comfort; they're worth the investment. You'll be much happier and more energized if you're warm and dry instead of sweaty and chilled.

Winter weather requires some special preparation. Keep these tips in mind:

Allow at least 10 minutes to warm up. When it's cold, your heart and muscles need more time to get ready.
Wear a scarf or mask loosely over your nose and mouth to prevent the sting of icy cold air when you inhale. This is especially important if you have asthma or heart problems.
Choose shoes with lugged soles for traction, and buy an inexpensive pair of ski or walking poles to help keep your balance. (The poles will also help you burn extra calories because your upper body is getting a workout too).
Take your workout indoors if you'd be risking frostbite (temperatures around -20 degrees F, including any windchill), if it's icy, or if you'd encounter dangerous traffic.

Dress for Success
When you step outside, you should feel slightly chilled but not cold. During your workout, you want to feel warm, not hot and sweaty. That means you need to dress in layers so that you can take them off or put more on as needed. Here are the basics of layering:

An inner layer made of synthetic fabric such as CoolMax to wick sweat away so you stay dry.
A middle, or insulating, layer (or two) of light-weight fleece fabric such as Polartec to keep you warm.
An outer layer of waterproof, breathable fabric such as Gore-Tex to buffer you from the elements and let sweat escape; and don't forget a hat, gloves, and sunscreen!

Don't Let the Cold Stop You
Still not convinced that winter walking is for you? Here are four ways to trick yourself into loving the season:

Enjoy a new world. Listen to the icy tree branches tinkling in the wind, or look for animal tracks in fresh snow. Found only during winter, these changes can keep you enthused.
Snow means "Go!" Strap on snowshoes or cross-country skis—two ways to "walk" on snow that can more than double your calorie burn. With all the return trips uphill, sledding counts too!
Window-shop. Collect holiday gift ideas, or walk in neighborhoods known for their colorful light displays.
Use the Rule of 5. Tell yourself you can quit after 5 minutes. Chances are good that when you're bundled up and out there, you'll keep going. (If you still want to quit, go ahead—at least you did something).

On the Inside Track
Your best winter weight loss partner may be your treadmill. In a study led by Dr. Jakicic, women who had a treadmill in their home lost twice as much weight as those without one.

Rather than skipping your walk if the weather's bad or when it's dark outside, you can hop on a treadmill anytime, even if you only have a few minutes. Plus, if your treadmill is in constant view, it serves as a visual reminder. "Even if you decide to watch TV instead of exercising, being aware of your treadmill may make you less likely to snack," Dr. Jakicic says.A treadmill also takes the guesswork out of working out. You can be accurate on how fast and far you're walking, which allows you to better gauge your calorie burn and track your progress, says Bobby Kelly, creator of Treadmill Conditioning and owner of Results Only gym in Rockville, MD. Also, since walking is a natural movement, you may be more comfortable and better able to get a good workout than you would with an exercise machine that is unfamiliar to you.

Boredom Busters
Here are more ways to make a treadmill workout anything but routine:

Boogie away the miles. Create a tape of fast and slow songs. "Have fun with it—nobody has to know that you still love disco," Kelly says. "Time will fly—and so will you—when you're walking to your favorite beat."
Deal yourself in. Using an old deck of cards, label the jacks a "sprint," the queens a "hill," the kings a "slow pace," and the aces a "moderate pace." Shuffle, flip one, do what it says for 1 minute, then flip another. Continue until you've completed your workout, reshuffling if needed, Kelly suggests.
Double up. Couples can still exercise together even with one treadmill. Do a series of three resistance moves such as biceps curls, squats, and ab crunches while your partner walks, then switch. Keep taking turns until you've both gotten in your workout.
Play a game. While watching TV, speed up when a commercial comes on. Or pick a character on your soap opera, and speed up for each 2- or 3-minute segment that she's on-screen.

Stuck at Home
When the weather's bad, you're waiting for a phone call, or you've got a sick child or parent to care for—and no treadmill—fitting in your daily walk can be tough, but not impossible.

We asked Carol Espel, an exercise physiologist and general manager at Equinox Fitness Clubs in Scarsdale, NY, to develop an energy-building "walking" routine that you can do around the house.

This workout mimics walking movements and targets walking muscles. It's a great way to maintain your flexibility and stay in tip-top walking form.

Do each exercise the recommended number of times, then move to the next one. Repeat the entire sequence two or three times.

Leg circles. (Keeps the hips flexible and strong) Holding onto a wall for support, lift your right leg out in front of you, bending the knee to form a 90-degree angle. Your thigh should be parallel to the floor, as if you're marching. Rotating at the hip, circle your leg to the right as far as possible. Don't move any other part of your body. Slowly lower your leg, then bring it back to the forward position again. Do 10 to 12 circles. Repeat with your left leg.

Hip circles. (Keeps hips flexible and mobile—especially important for speed walkers) Stand about 2 feet from a wall, with your feet shoulder-width apart and your toes pointing forward. Lean into the wall, and place both hands on the wall for support. Bend your knees slightly, and circle your hips clockwise, as if you're a belly dancer. Do 10 to 12 full circles, then rotate your hips counterclockwise.

Heel walks. (Strengthens the shins, an area that often gets sore when you resume walking, and helps with heel-toe technique) Walk by balancing on your heels only; your feet should be flexed and your toes pointing toward the ceiling. Do a lap around your living room.

Toe walks. (Strengthens the calves, and helps with heel/toe technique) Walk by balancing on the balls of your feet, heels off the floor. Do a lap around your kitchen or living room.

Windmills. (Keeps the shoulders flexible and agile—essential for a good arm swing—and trains you to keep your shoulders back and down) One at a time, circle each arm forward, up, back, and down. Alternate for 10 to 12 windmills with each arm, then reverse the direction.

For variety: Do the heel and toe walks with your heels or toes pointing a bit inward or outward—this targets the shin and calf muscles differently. You can also reverse the leg circles by lifting your legs up and out to the side first, then rotating forward and down. Also, consider adding aerobic clips such as climbing stairs or using the bottom step for a few minutes of step aerobics (pump up the intensity by adding arm movements).

Flex Some Muscle
Your thighs and butt have the largest primary muscles that propel you forward when you walk. Keep them strong with these three at-home exercises recommended by Memer Kladis, assistant director for The National Institute for Fitness and Sport in Indianapolis.

Step lunges. (Works the quadriceps, or front of the thighs) Facing a staircase, place your right foot on the bottom step and your left foot several feet behind you on the floor. Lower your body until your right leg forms a 90-degree angle. Make sure that your right knee stays over your ankle. Pause, then slowly return to the starting position, concentrating on pushing up through your right heel. Do one set of 8 to 12 reps before switching to your left leg.

One-legged curls. (Works the hamstrings, or back of the thighs) Lie on your back with your arms at your sides, your right knee bent, and your foot flat on the floor. Place your left foot on a standard-size kid's ball (12 to 18 inches in diameter). Supporting yourself on your back, arms, and right leg, raise your pelvis a few inches off the floor. Digging your left heel into the ball, slowly curl it toward you. Pause, then slowly push the ball back, resisting the ground as you roll. Do one set of 8 to 12 reps before switching legs.

Pelvic tilts. (Works the gluteus maximus, also known as the butt) Lie on your back with your arms at your sides and your heels resting on a low stool, step, or box; your feet should be shoulder-width apart. Tighten your butt, and slowly lift your pelvis as high as is comfortable. Pause, then slowly lower without touching the floor. Repeat. Do 8 to 12 tilts.Because the abdominals are core-stabilizing muscles used in walking, consider doing a set or two of crunches as well. And stretch all the muscles that you just worked. Doing any walking exercise will help you to stay in a routine—and keep your mind, muscles, and figure primed for springtime. By Sarah Robertson, Prevention.

Turkey, Stuffing and a Side of Weight Loss (Really!)

2009-11-25T16:10:00.000-05:00

Turkey Day is on its way! Thanksgiving is one of my very favorite holidays—no pressure to find the perfect gifts, just a day of relaxing with family, being grateful for each other and all my blessings, and, of course, eating ridiculously scrumptious food. I love stuffing, turkey, veggies and pumpkin pie. I'm thankful for all of it, but I try to avoid what I would call "over" appreciation.

Want to make your own holidays healthier? Try these easy tips from some of our favorite food bloggers Holiday Eating Handbook.

Rather than view Thanksgiving as a marathon of eating, I make an effort to eat within my normal range, meaning a regular (not heaping) portion of all my favorite dishes, so I can enjoy the occasion rather than end the day with that guilty, overstuffed feeling and the sleepiness brought on by a sugar overload. I try to avoid piling a tower of food on my plate and going back for endless refills. Seconds of turkey are understandable; polishing off the entire tray of stuffing may be a regrettable move.

Bring your own dish! Afraid only fat-laden bites will be offered at your favorite aunt's house? As long as it's okay with your host, make like Self.com's Eat Like Me blogger Cristin Dillon-Jones, R.D., and bring your own nutritious dish for guests to enjoy. "Whenever I go to a get-together, I contribute both a healthy dish such as a big fruit salad as well as something indulgent, like coffee cake," says Dillon-Jones. "Most people are happy to see a healthy option, and you get to fill up on it while also helping yourself to a small serving of the more sugary food." Don't blame me if you're hounded for the recipe! For a treat that's healthier than it looks (or tastes!), try these Chocolate-Walnut Cookies.

Exercise early. Squeeze in a sunrise workout before the rest of the house wakes up and you'll scorch calories and squeeze in alone time, without missing out on the day's activities, says Fitnessista.com blogger Gina Harney. If you're away from home visiting family, get a free trial pass to a local gym, choose one of these toners you can do without equipment or take part in a local Turkey Trot—log onto Active.com to find a race near you.

Shake up your baking. For healthier pie and other desserts, replace the animal products in your treats with ingredients that are lower in fat and calories, suggests Angela Liddon, who blogs about eating vegan at OhSheGlows.com. Substitute pumpkin or banana for eggs and use soymilk or rice milk instead of whole regular milk. Learn more about vegan or vegetarian options.

Eat well the next day. So you stuffed yourself on stuffing. Rather than regretting the feast, or pledging to starve yourself the next day as punishment, just try to resume your preholiday healthy habits. Eat a balanced breakfast such as yogurt with berries and a high-fiber cereal soon after you wake up, says Tanya Zuckerbrot, R.D., who writes diet blog SkinnyAndTheCity.com. You'll be fueled and back on track in no time—plus have the energy to hit the Friday sales! By Lucy Danziger, SELF Editor-in-Chief

Stress, depression and the holidays: 10 tips for coping

2009-11-25T16:09:00.000-05:00

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season, which begins for most Americans with Thanksgiving and continues through New Year's Day, often brings unwelcome guests — stress and depression. And it's no wonder. In an effort to pull off a perfect holiday, you might find yourself facing a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name a few. So much for peace and joy, right?

Actually, with some practical tips, you can minimize the stress and depression that often accompany the holidays. You may even end up enjoying the holidays more than you thought you would.

Recognize holiday triggers
Learn to recognize common holiday triggers, so you can disarm them before they lead to a meltdown:

Relationships. Relationships can cause turmoil, conflict or stress at any time, but tensions are often heightened during the holidays. Family misunderstandings and conflicts can intensify — especially if you're thrust together for several days. On the other hand, facing the holidays without a loved one can be tough and leave you feeling lonely and sad.
Finances. With the added expenses of gifts, travel, food and entertainment, the holidays can put a strain on your budget — and your peace of mind. Not to mention that overspending now can mean financial worries for months to come.
Physical demands. Even die-hard holiday enthusiasts may find that the extra shopping and socializing can leave them wiped out. Being exhausted increases your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. To top it off, burning the wick at both ends makes you more susceptible to colds and other unwelcome guests.

Tips to prevent holiday stress and depression
When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videotapes.
Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression too.
Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange.
Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays
Don't let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. With a little planning and some positive thinking, you may find that you enjoy the holidays this year more than you thought you could. By Mayo Clinic Staff.

Top 10 Reasons You're not Losing Weight

2009-11-24T11:54:00.001-05:00

This article is keeping in mind constant questions raised by women as to why they are not able to lose weight.

More and more women fail to understand that they have to work hard if they want to change the shape of their body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.

1. Exercise Input
In order to lose weight, you need to get workout for at least 5-6 days a week at 60-70% of heart rate for 30-45 min. Start slow and work your way up but, if you're in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Introduce interval training in order to burn calories even after you've stopped exercising.

In addition to your cardio workouts, you'll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can only complete the desired number of reps. For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more.

2. Overeating
This may seem obvious, but unless you're tracking your calories each day, you may be eating more than you think. High-fat, high-sugar foods light up the brain’s dopamine pathway just like cocaine does, making us slaves to overwhelming cravings.

If you're really serious about losing weight, you need to get serious about you're eating. Start by keeping a detailed food journal for one week, without changing any of your eating habits. Be as specific as possible, measuring when you can, looking up your calorie and nutrient content and adding up your calories for each day. You'll be surprised how those calories can sneak in when you're not keeping track.

Another thing you need to keep in mind is your metabolism can drop as you get older if you don't preserve your muscle mass. Muscle mass declines about 4% each decade from age 25 to 50. If you're still eating the same number of calories as your metabolism drops, your weight may creep up over time. Start exercising and lifting weights now to keep your metabolism in check.

3. Sleep Deprivation
Lack of sleep can contribute to weight gain. Not sleeping enough seems to be associated with metabolic changes that can lead to overeating and obesity. Studies where sleep restriction in the laboratory was done, subjects tended to have metabolic changes and alterations of glucose metabolism that might lead to their becoming obese in the future. Sleeping too little can also contribute to weight gain by putting undue stress on the body. The body sees sleep deprivation as a state of stress; cortisol is the stress hormone. Cortisol causes, in turn, the release of insulin and insulin is a storage hormone that promotes fat storage.

Getting enough sleep is crucial if you're trying to lose weight, not just because of how it affects you physically, but mentally as well. Sleep deprivation makes you cranky, confused and can even make you feel depressed or angry.

4. Stress
Stress and weight gain (or lack of weight loss) go hand in hand. Though you may not be aware of it, being under constant stress can increase production of the hormone cortisol which can cause an increase in appetite as well as extra fat storage around the abdominal region--a big no-no since abdominal fat is linked to diabetes, high cholesterol and other health problems.

Dealing with stress can be as simple as taking a few minutes a day to relax, scheduling a massage as often as you can or cutting down on work hours and increasing play time.

5. Lack of Consistency
For exercise to work, you have to do it on a regular basis. Once your body adapts to your program, you then need to change it to keep your body challenged. If you skip too many workouts, it's almost like starting all over every time.

Find a program you enjoy and that fits in with your lifestyle, goals and needs. That means being realistic about what you'll really accomplish each week rather than going by what you think you should be doing.

6. Overindulgence
To lose one pound of fat in one week, you would need to cut 500 calories with diet and exercise for 7 days. If you follow that for 5 days, then eat way over your limit for two more days, you're taking two steps forward and one step back. The trick is to plan your indulgences so that you can have some fun while staying on track with your weight loss goals.

7. Rest
We are always being told to exercise more in order to lose weight, after all the more regular we workout the more calories and fat we burn. So it may seem weird to discuss the importance of gaining plenty of rest between exercise sessions.

When we exercise our muscles breakdown, tiny fragments of protein within the muscle cells shatter. The more we exercise during a workout the greater the muscle catabolism (degradation); it’s one of the reasons why we actually become weaker as we progress through a particular routine. How quickly muscles degrade also depends on the strength of the individual and the intensity of the exercise. Obviously the stronger and fitter the person the slower the rate of breakdown, also the more effort we put into an exercise the faster the rate of muscle catabolism, it’s the reason why we can all walk a hell of a lot further than we can run!

After any workout routine the muscles need to replace all elements lost, both proteins and energy stores need replacing for muscles to make a full recovery. But if muscles are not given enough time to recover fully before another workout is repeated then the muscles progressively become smaller. What this could mean for weight loss is a gradual decline in lean tissue, thus lowering the metabolism over the course of a few weeks.

8. You Have a Medical Condition
Some medical conditions and medications can contribute to weight gain. While not everyone will find this to be true, it's important to explore every avenue if you're genuinely following an exercise program and a clean diet and still not losing weight.

One condition known to affect weight is thyroid disease. A thyroid deficiency can cause a decrease in metabolism and may lead to weight gain.

Besides, there are number of drugs that may have weight gain as a side effect for some people. Some common ones include hormonal medications for birth control or menopause, oral steroids, some anti-depressants, diabetes medications and anti-psychotic medications. You should get a diagnosis from a professional in order to determine whether your weight problems are medically-related.

9. You've Hit a Plateau
Virtually everyone who works out with weights will, at one time or another, reach a training plateau. When this happens, each trip to the gym, In fact every workout feels like you're reliving Groundhog Day. One workout just melds into the next and you begin to wonder if you'll ever again make any gains. If your workout has hit a snag, don't despair. By implementing the strategies indicated at Blasting Through Training Plateaus , you can take your physique to new heights.

10. You Don't Need to Lose Weight
Despite what you hear on the news or read in popular magazines, not all of us need to lose weight. In fact, many of us have unrealistic ideas of what a healthy weight and body shape is. We all have different shapes and, though we can make changes to our bodies, we can only improve on the bodies we have--not turn them into someone else's body.

Is your BMI in an unhealthy range? Are you within your ideal weight range? If you're at risk, losing weight may be important for staying healthy. But, if you're very close to your goal and can't seem to get rid of those last few pounds, ask yourself if you really need to lose them. Would it be possible to be happy at your current weight?
Article by Women Fitness

Psyllium Husk: Health Benefits

2009-11-24T11:52:00.001-05:00

Psyllium fiber comes from the small reddish brown to black seeds of the Plantago Psyllium plant. Plantago grows as a weed in many places around the world and is commercially cultivated in Spain, France, India, Pakistan and other countries. Psyllium seeds are commonly dried and ground and sold in the form of powders, capsules or chewable tablets. Every 100 grams of psyllium provides 71 grams of soluble fiber; a similar amount of oat bran would contain only 5 grams of soluble fiber.

It needs to be noted that a poor waste elimination promotes poisonous toxic buildup, the immune system becomes weakened and the body is vulnerable to diseases. A healthy colon that is clean provides a strong defense against the many pathogens that invade the body.

How does Psyllium works? When mixed with water, the fibrous husks of psyllium seeds form a gel-like mass that absorbs excess water from the intestines and creates larger, softer stools. In the case of constipation, the added water and bulk help to soften stools, making them easier to pass. You can take 7.5 grams of the husk one to two times per day. This can be taking with milk, juice & water.

Health Benefits:

Psyllium fiber lowers blood cholesterol safely and effectively. Combining a psyllium-enriched cereal with a whole-oat cereal may be an even more effective strategy for lowering cholesterol levels. The soluble fiber in psyllium reduces absorption of blood cholesterol and bile acids from the intestine and that in turn lowers blood cholesterol levels. The combination of low fat diet, low in saturated fats and cholesterol plus psyllium, can reduce total cholesterol levels by 4% and low density lipoprotein (LDL) cholesterol by 7%.
Psyllium helps to prevent gallstones. Gallstones (also known as cholelithiasis) are pebble-like substances that form in your gallbladder (the organ responsible for storing bile). Bile is a fluid that helps your body digest fat. When bile contains too much cholesterol or other materials, it can harden into gallstones. These gallstones can then block the normal flow of bile from the gallbladder, which can lead to pain.
Psyllium can help to normalize bowel function in a wide variety of disorders, including constipation, diverticulosis, hemorrhoids and irritable bowel syndrome. Even though it doesn't cure hemorrhoids, passing softer stools reduces irritation in the sensitive area. Once psyllium enters the colon it produces a spongy mass that literally absorbs the toxins. It absorbs the excess water and swells, as it breaks down it absorbs the toxic waste that is trapped in the crevices inside the bowels. It then stimulates contractions that are necessary for proper bowel movements and eliminates the waste. Also, unlike insoluble fibers such as oat and wheat bran, psyllium doesn’t irritate the bowel lining, it works to soothe it.
Psyllium's is an effective treatment for diarrhea because of its ability to absorb large amounts of excess water from loose stools.
Psyllium fiber facilitates weight loss. By absorbing water, it fills the stomach, providing a sense of fullness. It also delays the emptying of food from the stomach, thus extending the time you feel full.
Psyllium can help to stabilize levels of glucose (sugar) in the blood, which may control food cravings. Research showed that diabetics who took two doses before meals had significant decreases in glucose levels. Test subjects that were given psyllium, maintained glucose levels that were from 11% to 19% lower than subjects on placebos. And, the same study resulted in cholesterol levels that were between 9% and 13% lower in subjects that received psyllium.
When used as a supplement, psyllium may even be very beneficial to patients suffering from ulcerative colitis. It has been shown to reduce the symptoms and promote longer periods of remission than synthetic drugs used to treat the disease. Psyllium is one of the main ingredients in colon cleansing and detoxification regimens. Colon detoxification can flush years of trapped toxins out of your body. And, these highly poisonous toxins are responsible for many of the diseases and ailments that thousands of people are afflicted with today. It may even deter the development of colon cancer!
Researchers are still discovering new benefits of fiber in the diet. It has even been credited for reducing the risk of breast cacer by as much as 52% by one study.

This pure, natural fiber can be mixed with 8 to 16 ounces of water or juice. It will absorb the water and become thick, so it should be drank immediately after mixing. And, since it does absorb so much excess water, make sure that you drink plenty of water to prevent dehydration. Article by Women Fitness