Calorie Count - Ask Mary

How can I manipulate serotonin levels with carbohydrate?

Fri, 13 Nov 2009 21:43:23 GMT

Asked by lorenzia on Nov 09, 2009 in Health Conditions

At what time of day or meal should I include carbohydrates in order to have high levels of serotonin all day?

Answer:

Serotonin is a chemical necessary for communication between nerve cells. It helps to regulate mood and low levels can lead to depression. Carbohydrate-rich meals may increase serotonin, but everybody is a little different and the effect depends upon other dietary factors. Your best bet is to experiment with eating different types and amounts of carbohydrate at various times while noting how you feel. As an alternative, you can follow the Serotonin Power Diet by MIT scientist Judith Wurtman. The diet consists of 3 meals a day with 3 high carbohydrate, low protein, low fat snacks in-between, phased down to one snack a day over the course of 12 weeks. Read about it in The Serotonin Power Diet: Use Your Brain's Natural Chemistry to Cut Cravings, Curb Emotional Overeating, and Lose Weight.

When is it necessary or good to use protein powder?

Fri, 13 Nov 2009 20:56:26 GMT

Asked by cjjccj on Oct 02, 2009 in Nutrition

Answer:

Anyone may choose to use protein powder; however, it is most useful for individuals who need a high protein diet. That groups includes growing children, pregnant women, weight lifters, and anyone who is trying to gain weight, heal wounds or stay healthy with certain medical conditions. Protein powder makes it easy to add protein without adding extra volume from food. It is usually added to drinks or mixed into foods like pancakes, hot cereal and muffins.

What is the ideal percentage of body fat for me?

Fri, 13 Nov 2009 20:33:45 GMT

Asked by okumra on Nov 13, 2009 in Weight Loss

I am a woman, age 39 years, 158 cm (5'2") and 50 kg (110 lb). I checked my body fat on different scales, the one that I use at the moment shows 22% to 26% depending on the time of day. I still feel not slim, especially around my waist and bottom. What is my ideal body fat percentage and where can I get a correct measurement?

Answer:

Your percent body fat - as well as your weight for height - is ideal. For females, the healthy range for body fat percentage is:

20-40 yrs: 21-33%

41-60 yrs: 23-35%

61-79 yrs: 24-36%

There are several ways to measure total body fat percentage. The most accurate way is a DEXA scan; body fat scales are not as accurate. The scales have a 4% margin of error, which means if your body fat measures 20%, it could really be as low as 16% or as high as 24%. The readings change depending on hydration levels, food intake, skin temperature, and other factors. For greatest accuracy, use the body fat scale first thing in the morning before breakfast, but after drinking a glass of water. Because body composition changes slowly, there is no need to measure it more than once a month.

How much cranberry juice should you drink?

Thu, 12 Nov 2009 21:03:35 GMT

Asked by wishtoweighless on Nov 11, 2009 in Nutrition

Answer:

Men and women who have never had a UTI should not feel compelled to drink cranberry juice - although it won't hurt. To prevent urinary tract infections, it is unclear exactly how much cranberry juice a woman should drink. In various studies, effective doses of pure cranberry juice (not cranberry juice drink) have ranged from 5 oz to 24 ounces a day. A study on humans published in JAMA found that 8 oz of cranberry juice cocktail was enough to prevent 79% of antibiotic resistant bacteria from sticking to urinary tract cells for up to 10 hours; however, a review article published in American Family Physician recommended an 8 ounce dose of pure unsweetened cranberry juice three times daily for UTI prevention.

How can I balance my diet and maximize weight loss?

Thu, 12 Nov 2009 15:58:42 GMT

Asked by jguzzy on Nov 12, 2009 in Weight Loss

What foods should I eat together to balance my diet and to maximize weight loss? What combination of sugar/protein, carbs/, etc... should I have?

Answer:

To maximize weight loss, you need stay within your calorie budget. What you eat and the distribution of nutrients is not as important. But within your calorie budget, you need to eat balanced diet for the nutrients it provides. The best "combination of sugar/protein, carbs, etc." is actually within a wide range, depending on an individual's preference. Focus instead on eating wholesome foods from all of the food groups in the correct portions for you you to lose weight. Learn how to plan a simple balanced diet within your calorie budget in the Calorie Count Blogs.

What can I do for plantar fasciitis?

Wed, 11 Nov 2009 23:44:19 GMT

Asked by amyl101 on Nov 09, 2009 in Weight Loss

Are there any good exercises for plantar fasciitis or foods that help?

Answer:

Plantar fasciitis is inflammation of the connective tissue on the bottom of the foot. It is the most common cause of pain under the heel and it is usually worst in the morning upon arising. No specific foods have been found to help plantar fasciitis but weight loss is extremely helpful when extra weight is an issue. An essential part of treatment involves exercises that stretch the calf muscles, feet and heels, although it usually takes several months to correct the problem. See this set of stretching exercises for Plantar fasciitis from the Guide to Orthopedics at about.com.

Why am I so thirsty all of the time?

Wed, 11 Nov 2009 23:15:40 GMT

Asked by embracing50 on Nov 11, 2009 in Nutrition

I am so thirsty. It seems more severe in the mornings and all through the night. It does not seem to matter how much water I drink! I have really decrease my salt intake in the past 9 months - I used to eat a lot of salt and I have cut that down by about 75%.

Answer:

Severe thirst is a symptom of a several medical conditions including diabetes, pituitary gland problems, and diseases associated with the loss of fluid or fluid build up in the tissues. Visit your doctor for the correct diagnosis.

Do very thin models get their periods?

Wed, 11 Nov 2009 14:03:47 GMT

Asked by chrissycoff on Nov 02, 2009 in Eating Disorders

Answer:

Models menstruate if their body type is naturally thin, but if their small size is due to an eating disorder, then they lose their periods just like anyone else. Compared to the general population, models have a much higher prevalence of anorexia nervosa and of partial syndromes of eating disorders. But many models are very thin just because they are young and growing tall. When they stop growing, they will fill out. Look how Gemma Ward filled out and at Twiggy then and now. Less than 5% of the population has a natural model body-type - tall and skinny with delicate bones and light muscles.

How much fibre should I eat per day?

Tue, 10 Nov 2009 23:04:58 GMT

Asked by omalinowski on Nov 10, 2009 in Nutrition

Answer:

In the US, the Daily Reference Intakes for fiber are:

25 grams for women 19 - 50

21 grams for women 51 - 70+

38 grams for men 19 - 50

30 grams for men 51 - 70+

How can I reduce body fat without running?

Tue, 10 Nov 2009 22:40:10 GMT

Asked by annamarie1393 on Nov 10, 2009 in Fitness

I have been doing yoga 3 days a week and lifting 3 days a week. I don't really enjoy cardio and find it hard to fit it in my schedule, but i want to reduce my body fat from 24 to 19 or 20% while maintaining muscle. What cardio other than running would you recommend and how can I change my diet to help with fat loss?

Answer:

I can see on the back end that your current Body Mass Index (BMI) is 19.1, which is within the healthy weight range albeit on the low end. But that means you don't have to lose a pound or do cardio-type exercise to reduce your body fat. By weight-training and doing yoga (to some degree), you will increase your muscle mass without increasing body fat. When that happens, the percent of your total weight from fat will decrease relative to the percent of muscle and you will reach your goal. Lifting and yoga probably provides enough mild cardio exercise to meet your general health needs. To gain muscle, your diet should contain about 100 grams of protein and at least 2200 calories a day.

Is it a fact that garlic helps with weight loss?

Tue, 10 Nov 2009 22:07:58 GMT

Asked by afid on Nov 03, 2009 in Weight Loss

Answer:

It is not a fact that garlic helps with weight loss; no studies have looked at garlic and weight loss in humans. One small study on rats found that that those given garlic were able to lose weight faster than those that weren't, and in a another small study, rats given a garlic compound did not gain weight. Researchers speculate that the allicin in garlic may increase metabolic rate and regulate the appetite - but don't count on those effects just yet. Still, garlic is a healthy low calorie food that has antibacterial properties in the test tube. Garlic supplements may interfere with some prescription medications. Check with your doctor before taking garlic supplements.

Why am I gaining weight after a gastric bypass?

Tue, 10 Nov 2009 21:21:57 GMT

Asked by craigversion2 on Oct 29, 2009 in Weight Loss

I had gastric bypass 8 years ago and in the last year have put on about 35 pounds. I've been counting calories and exercising but I'm barely losing weight. I'm a 29 year old guy and I'm used to losing weight better when I put the work in. Do you have any information about how calories are absorbed this far out? If I am on a 2000 calorie diet and I eat those 2000 calories, are they all absorbed? Some days I don't get all my calories in and I have a higher deficit, and I worry that if I'm not absorbing them all, I may actually have an even HIGHER deficit and that may be hurting my weight loss.

Answer:

After a gastric bypass, absorption becomes more efficient over time. And so, unless you have dumping syndrome, assume that absorption is not a problem. Do not worry about hindering your weight loss efforts. On 2000 calories a day, you (personally) should expect to lose 1-1.5 pounds per week. That rate might feel slow, especially if hidden calories here and there increase your total. Commit to 30 days of logging everything you eat and stick to 1800 calories a day. With regular cardio-type exercise, you should lose about 8 pounds. Also consider that your metabolism may be slow, as is the case for some gastric bypass candidates.

How can I make walking fun?

Mon, 9 Nov 2009 14:28:56 GMT

Asked by shawtyb18 on Nov 08, 2009 in Fitness

I listen to music while I walk, but it's still a drag. I just get really bored. What can I do to make it more interesting?

Answer:

You have to find a way to make exercise fun or else you won't do it. If you walk indoors on a treadmill, I recommend moving outdoors into the fresh air. Some ways that people make walking fun are by:

walking (and talking) with a good buddy

using gadgets like pedometers and heart rate monitors

challenging themselves with a goal, such as training to walk for a cause like breast cancer or leukemia

following a walking fitness program that has actual assignments

having a destination so you're not walking to nowhere

walking in beautiful surroundings that change with the weather and seasons

joining (or starting) a walking club

playing games, such as a scavenger hunt

If none of these ideas sounds good, then switch to a different exercise because walking is not for you.

How can I fight depression during dieting?

Mon, 9 Nov 2009 14:09:27 GMT

Asked by yayaisready79 on Nov 07, 2009 in Weight Loss

Answer:

Regardless of whether or not someone is dieting, depression is treated by medications and psychotherapy. The mental health therapist refers the patient to a psychiatrist for medication or a family physician can prescribe medications, but I would not skip the therapy step. Both treatments are covered by most health insurers. Depression often surfaces during dieting because food is removed as the individual's self-medication of choice. To prevent any depression related to poor nutrition while dieting, choose a balanced diet and take a daily multi-vitamin/mineral supplement.

Do you know of a good indoor electric grill?

Mon, 9 Nov 2009 13:44:49 GMT

Asked by gasfit on Nov 06, 2009 in Nutrition

I would like to buy a new grill but I don't want to buy a George Foreman.

Answer:

Consumer Search, a website that reports on the top-rated products based on expert and user reviews, selects these three as the best indoor grills: the Cuisinart Griddler, the Sanyo Smokeless Indoor Electric Grill and DeLonghi Indoor Grill and Panini Press. Personally, I like the Delonghi Smokeless Indoor Grill, which was a runner up. Read about indoor grills at Consumer Search. Consumer Search is owned by About.com.