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GMASANDIE's Photo GMASANDIE Posts: 48,396
2/7/08 3:38 P

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RECEIVED THIS FROM THE WEB MD AWHILE AGO. I THINK IT IS WELL WORTH READING....

Prescription for Sleep: More Is Better

Getting anything less than 7 or 8 hours of sleep a night may be harmful to your health. Want to lower your risk of heart disease, cancer, obesity, and depression? Go to bed.

“We don’t take sleep seriously enough,” says Michael J. Sateia, MD, medical director of the Sleep Disorders Service at Dartmouth-Hitchcock Medical Center in Lebanon, N.H. “It’s essential to life. If you disrupt the sleep cycle, you could face grave health repercussions throughout your body.”

It’s not absolutely clear that sleep loss leads to bad health, but evidence is mounting. Decreased sleep is now associated with dozens of different illnesses and health problems. We live in a chronically overtired society. In this country, half of us aren’t getting the seven to eight hours of sleep we need -- and our health may be suffering for it. “Getting enough sleep should be considered just as important as eating a healthy diet and exercising,”

While scientists still don’t know exactly why we need sleep, we know with certainty that we do need it. “A natural cycle of rest and wakefulness dictates all sorts of biological functions,” says Michael Twery, PhD, director of the National Center on Sleep Disorders Research in Bethesda, Md. In other words, start messing with the sleep cycle, and lots of things -- metabolism, hormone levels, and blood pressure -- go out of whack. Sleep loss has been associated with:

HEART DISEASE. Not getting enough sleep may trigger the release of stress hormones and proteins that bump up the risk of heart attacks and strokes. One large study published in the Archives of Internal Medicine in 2003 showed that women who slept less than five hours a night were 45% more likely to have heart problems than women who slept eight hours.

DIABETES. Being sleep-deprived can affect how your body processes blood sugar, and that could raise your risk of diabetes One 1999 Lancet study of 11 healthy, young men found that after just six days of sleeping for four hours a night, their insulin and blood sugar levels were similar to those of people on the verge of diabetes.

CANCER. Sleeping too little has been linked with an increased risk of breast and colon cancer. Why? Exposure to light at night can decrease levels of the hormone melatonin, which may protect against cancer. Some researchers think shift workers may be more likely to get breast cancer than other women because of their exposure to artificial light at night.

OBESITY. Multiple studies show that chronic loss of sleep may increase the risk of obesity. One 2004 study showed that people who sleep five hours a night are 73% more likely to become obese than those who sleep seven to nine hours. Sleep loss may cause the hormones that control appetite to get out of balance.

DEPRESSION. Depression and sleep are closely linked: While depression can cause sleep loss, sleep loss can lead to depression. In fact, some researchers believe a cause of postpartum depression is sleep deprivation.

INFECTION. Recent studies show that being well rested improves the body’s ability to fight off infection. One 2002 JAMA study showed that men who were vaccinated for the flu after sleeping only four hours a night for six nights had less than half the flu-fighting antibodies of men who slept normally.

ACCIDENTS. You might not consider accidents a health risk. But there’s no denying a car crash can have a severe impact on your health. Lack of sleep may be the culprit in up to 20% of all serious auto accidents. And several high-profile disasters -- such as Chernobyl and the Exxon Valdez oil spill -- were caused, in part, by overtired workers.

Feel a lack of sleep doesn’t affect you that much? Don’t trust yourself. People who are chronically overtired often don’t realize it -- they’ve just gotten used to feeling that way.

Good Sleep Advice-
The list of health problems above may be scary, but don’t let it keep you up at night. The health effects of sleeplessness seem to develop over a long time. The key is to make sleep more of a priority now. Talk to your doctor about ways to improve your behavior.

Of course, getting enough sleep isn’t always easy. Part of the problem is that, as a culture, we don’t have much respect for sleep. While your co-workers will compliment you if you lose 10 pounds or run a marathon, they’re generally unimpressed by tales of extreme napping. You’ll just get pegged as lazy. We’re all supposed to aspire to be the early bird, the go-getter, the freak of nature who needs only four hours of sleep a night. “Unfortunately, going without sleep is still a badge of courage,” says Sateia. Experts say it’s time to change that. So take a stand for better health and get your needed sleep.


Sandie from SC
GMASANDIE's Photo GMASANDIE Posts: 48,396
11/21/07 11:34 A

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This article makes so much sense...

This is a good article. Not only about the warm water after your meal, but about heart attacks . The Chinese and Japanese drink hot tea with their meals, not cold water, maybe it is time we adopt their drinking habit while eating.

For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this "sludge" reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine . Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Be careful and be aware. The more we know, the better chance we could survive.

A cardiologist.

Edited by: GMASANDIE at: 11/21/2007 (11:34)
Sandie from SC
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9/21/07 5:35 P

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7 Secrets to Revving Up Your Metabolism

Secret #1: Early to bed makes you a slim girl.
Believe it or not, the number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep-deprivation can put your hunger and appetite hormones out of whack. Leptin, an appetite-suppressing hormone, decreases in adults who are sleep-deprived while ghrelin, a hunger-increasing hormone, spikes. This means double trouble for your fat cells: You end up eating more than you really need, leaving you with extra pounds to show for it.

Secret #2: How much sleep do you need to avoid this frustrating problem? While some people swear they can get by on just a few hours, experts recommend that you get 7-8 hours of uninterrupted sleep each night. Just in case you’re one of those people who swear they thrive on less sleep, take heed: A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%.

Secret #3: The more you move, the more you’ll lose.
Speaking of exercise, you should do it every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn tons of calories and can even temporarily suppress your appetite post-workout.

But don’t let cardio get all the metabolic-boosting glory. Weight-training is very important, too, since it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn each day. Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but according to recent research, it may help you burn more fat.

Secret #4: Eat all day to keep weight gain at bay.
Not to be taken literally, “eat all day” means that you should be eating more snacks or smaller meals instead of gorging on large meals. Eating five or six small meals throughout the day keeps a steady stream of energy available to your body. This boosts both your metabolism and your brain power. Keep healthy snacks (fruits, veggies, nuts, yogurt) with you and graze throughout the day as needed. Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need.
A big weight-loss no-no is skipping meals. Dieters often try to get that extra weight loss edge by cutting entire meals instead of just cutting calories throughout the day. However, this is actually counterproductive. Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food. When you finally do eat, your body remembers that it went for a long time without food and will store more calories in preparation for the next time you’re going to starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.

Secret #5: Raise a glass to drinking yourself skinny.
Dehydration is a funny thing. While the number on the scale may be favorable when you haven’t had enough water, you’re actually risking major weight gain by not drinking enough. The problem is that being dehydrated can actually trick your brain into thinking you’re hungry, so instead of reaching for a cold one (water, that is) you reach for whatever snack is nearby.

A simple exercise in math may help illustrate the importance of hydration:

8 ounces of water = 0 calories
1 candy bar from the office vending machine = 270 calories
Swapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless

Give your body a break from processing all those fatty calories and grab a glass of ice-cold water instead. Some experts even claim that your body burns extra calories as it works to raise the temperature of that icy water up to your internal body temperature. It’s a controversial claim and one that we may be bickering over for only a few extra calories, but I say why not? It’s refreshing, it’s hydrating and you’ll burn calories on your walk over to the water cooler.

Secret #6: Set your metabolism on fire with spicy foods.
Spicing up your meals may do more than just add great flavor. “Hot” foods, such as jalapeños, chile peppers and spices (like curry and cayenne), may actually increase body temperature. Body temperature and metabolism are directly related: As you burn energy, heat is released. As the theory goes, by increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy. Experts go back and forth on this theory, stating that it’s not enough of a boost to make a difference.

However, researchers do agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the quicker you’ll stop eating. You can easily save yourself 100 calories at a meal by taking a few less bites, so pile on the hot sauce.

Secret #7: You can count on calcium for an extra boost.
A large body of research shows that calcium, an essential mineral, can actually boost your basal metabolic rate, which in turn can help tremendously with your weight loss efforts. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet can boost fat loss by 42%, compared to only 8% for a solely low-calorie diet.

In addition to safeguarding your waistline, studies also show that dairy lovers are less likely to suffer from metabolic syndrome. The hallmarks of this condition include high blood pressure, cholesterol and triglycerides, as well as poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease.

If you don’t eat enough calcium-rich dairy foods, such as yogurt, skim milk and low-fat cheeses, you should either start adding them to your diet or consider taking a daily calcium supplement



Sandie from SC
GMASANDIE's Photo GMASANDIE Posts: 48,396
9/17/07 11:27 A

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Cranberries: Year-Round Superfood

by Jeanie Lerche Davis
Reviewed by Brunilda Nazario, MD

We know cranberry sauce as a staple at the holidays, but cranberries are a superfood that you should enjoy all year round.

Cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable--including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries.

One cup of whole cranberries has 8,983 total antioxidant capacity. Only blueberries can top that: Wild varieties have 13,427; cultivated blueberries have 9,019.

While they are available frozen year-round, in fall and winter you can buy cranberries fresh. Fresh cranberries stored in a tightly-sealed plastic bag in the refrigerator will last up to two months. But be careful: If one starts to get soft and decay, the others will, too--so remove soft ones before you store them. Cooked cranberries can last up to a month in a covered container in the fridge.

Slipping Cranberries into Your Diet
Here are a few ideas for getting these antioxidant powerhouses into your life:

Add dried cranberries to your favorite cereal

Drink 100% fruit juice that includes cranberries

Sneak cranberries into blueberry muffins for added color and flavor

Pair cranberries with chicken and pork dishes



Sandie from SC
GMASANDIE's Photo GMASANDIE Posts: 48,396
9/12/07 7:09 P

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This is why we need each other

Birds of a Feather

Dr. John H. Sklare, Ed.D

Weight loss and lifestyle change are challenging, even for the best of us. However, both of these things are accessible to those who want it bad enough and who are willing to do whatever it takes to make it happen. One issue that is critical to success for lifestyle change has to do with the support and encouragement that you get from those around you. If they are supportive and always encouraging you to make healthy choices, your odds for success are very good. On the other hand, if those around you are not supportive and are constantly trying to take you off track at every turn, well, good luck! Simply put, and as that old saying so aptly states, “Birds of a feather flock together.” My point here is this: If it’s weight loss and healthy living you’re working on, you have a much better chance of succeeding if you surround yourself with like-minded birds…I mean people!
The more time you spend with those who share your goals, the more likely you are to achieve them. I’m not suggesting you toss all of your current friends overboard. What I am suggesting, however, is that you take a good hard look at the personalities you surround yourself with and make some judgments regarding where it’s best for you to spend most of your time. When all is said and done, birds of a feather do tend to flock together!



Edited by: GMASANDIE at: 9/12/2007 (19:10)
Sandie from SC
GMASANDIE's Photo GMASANDIE Posts: 48,396
9/8/07 9:32 A

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The Many Benefits of Breakfast

The right breakfast foods can help you concentrate, give you strength – even help you maintain a healthy weight.

By Kathleen M. Zelman, MPH, RD, LD
Reviewed by Louise Chang, MD

Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.

Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:

A more nutritionally complete diet, higher in nutrients, vitamins and minerals
Improved concentration and performance in the classroom or the boardroom
More strength and endurance to engage in physical activity
Lower cholesterol levels
Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.

Breakfast Benefit: Weight Control
Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.

Make Lean Protein Part of Your Breakfast
Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime.

"Protein blunts your hunger the most, and is the most satiating," Purdue University researcher Wayne Campbell, PhD, tells WebMD.

And a traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein.

In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume.

"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their … blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD.

Another study, reported in the Journal of the American College of Nutrition, also substantiates eggs' ability to satisfy hunger.

"Both these studies show that when people eat eggs at breakfast, they felt more satisfied and consumed fewer calories throughout the day, compared to those who ate a primarily carbohydrate meal like a bagel," explains Dhurandhar.

But what about the cholesterol in eggs? A large egg contains 75 calories, 6 grams of protein, and 212 mg cholesterol. According to the American Heart Association (AHA), healthy people can eat an egg a day.

"It should be noted in our study that none of the women had increases in blood lipids, confirming that healthy adults on a low-fat diet can enjoy eggs without significantly impacting their risk of heart disease," says Dhundar.

Another study, reported in Obesity Research, found that women who added a little lean protein to their breakfast (in the form of a slice of Canadian bacon added to an egg sandwich made with an English muffin) felt less hunger during the next four hours than those who ate a breakfast without protein.

All the participants lost about 18 pounds over the course of the study, but the group eating more protein – about 30% of total calories – kept more lean muscle than the group who ate the same number of calories but less protein.

Experts note that lean muscle mass is more metabolically active, and thus helps with weight management.

Breakfast Cereal and Weight Control
Many studies have also shown that when breakfast cereal is consumed as part of an overall healthful lifestyle, it can play a role in maintaining a healthy body weight.

A Harvard study of more than 17,000 men found that those who frequently ate breakfast cereal -- both refined grain and whole-grain types -- consistently weighed less than those who rarely or never ate breakfast cereal.

Another study, published in the Journal of the American Dietetic Association, evaluated the diets of adults and found that breakfasts of ready-to-eat cereal were associated with lower BMIs in women than other, higher-fat breakfast meals.

Choosing the Right Breakfast Foods
This just goes to show how important it is to choose the right foods for breakfast. A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, low- or non-fat dairy, and lean protein.

Even if you think you don’t have time to eat breakfast, there are grab-and-go options that fill the bill. Some quick and healthy choices include:

A veggie omelet and a piece of whole-wheat toast
A whole-wheat English muffin with low-fat cheese, a scrambled egg, and slice of tomato or lean ham
Smoothie made with fruit and low-fat yogurt
Salmon on 1/2 whole-grain bagel with light cream cheese
Whole-grain cereal with fresh fruit and low-fat milk
Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice
Low-fat yogurt and a piece of fresh fruit
Yogurt smoothie and breakfast bar
Hard-boiled egg and a banana






Sandie from SC
GMASANDIE's Photo GMASANDIE Posts: 48,396
9/7/07 2:48 P

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7 Ways to Jump-Start Your Weight Loss Plan This Fall

Why wait for January? Fall is the perfect time to launch a diet and fitness program.
If you need help getting started, here are seven expert tips to help you jump-start your weight loss this fall:

1.Control your cravings. In the 3-A-Day survey, 52% of the moms said cravings were their biggest challenge in losing weight. Eating every few hours will prevent hunger, keep your blood sugar stable, and reduce cravings, says Sass. "Moms are so busy they tend to go too long without eating, then end up eating too fast, or the wrong kind of foods," she says. One trick is to plan ahead: Bring along a baggie full of unsalted nuts and dried fruit for when hunger strikes. If sweet cravings are your downfall, Sass recommends chocolate – a few small pieces, that is. Let it melt slowly in your mouth so you can really savor the taste. Don't avoid the foods you crave; just eat them in small portions.

2.Lace up your sneakers. Half the surveyed moms wanted to lose more than 20 pounds but 72% said they had 30 minutes or less to devote to exercise each day. "Something is better than nothing … even if it is 10 minutes in the morning and 10 minutes at night," says Sass. "It does not need to be formal; just find ways to add more steps into your day." If you make exercise social (such as walking with a neighbor), it's more fun, less of a chore, and more likely to become routine. Owning a dog is another great way to get more exercise, as they need to be taken on walks regularly.

3.Don't fail to plan. Write down your master plan for how you'll fit in fitness and eat healthier and factor it in as you plan schedules for the new school year. "It is not enough to say you are going to exercise daily; you need to be more specific, such as going to the gym on the way to work Monday, Wednesday, and Friday," says Elisa Zied, RD, author of So What Can I Eat?. And don't forget to include snacks in your planning: "If you think of them as random eating, they are less likely to be healthy," says Krieger. She suggests buying portable snacks such as fruit, nuts, single-serving yogurts, and low-fat cheese so they'll always be handy. Snacks high in fiber and lean protein will keep you feeling full between meals.

4.Stock your kitchen with healthy choices. Having nutritious foods readily available makes it easier to work them into your diet. Always have cut-up fruits and vegetables on hand; pair them with low-fat yogurt dip for an instant snack or side dish. "Make it a rule to have some fruit or vegetables before you have a treat, like chocolate, and this way you are less likely to overdo the treat," suggests Zied.

5.Start each day with breakfast. "Having breakfast gets your engine started during those critical morning hours when you are busy at school or work," says Zied. "Skipping breakfast is an invitation for over-consumption of less nutritious foods later in the day." Try to work fiber, lean protein, and fruits or vegetables into your breakfast. If you're not a breakfast person, you don't have to have much: A low-fat yogurt and a piece of fruit is enough to get your day started and control your appetite.

6.Strive for progress, not perfection. If you follow healthy food and fitness guidelines 80% of the time, the new habits will become a part of your life without overwhelming you. "Many people think in terms of black and white when they think about eating and fitness habits," says Zied. "In reality, we should get comfortable living in gray, somewhere in between. Doing even 20 minutes of exercise, cutting portions by even a few bites, and switching from 2% milk to 1% milk -- these small things can have a big impact on your health and on your life."

7.Don't forget portion control. As you get back into a more structured routine, it is a great time to get more detail-oriented. "Just like sharpening your pencils to get ready for school, break out the measuring cups and see how much food you have been putting on your plate," says Krieger. "Portions have a tendency to get larger, so keep portion sizes in check by measuring the quantity once in a while."



Sandie from SC
GMASANDIE's Photo GMASANDIE Posts: 48,396
9/5/07 10:26 P

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Is Your Salad Making You Fat?

By Carly Young, Special to LifeScript

Although salads are usually perceived as healthy diet food, piling extra goodies on top of your greens can wreck havoc on any healthy eating plan. Mounds of dressing, endless chunks of full-fat cheese and a slew of greasy bacon bits won’t help you shrink your waistline. If you want a salad that’s truly good for you, make sure you use the right combination of ingredients. First, start with your base – spinach, romaine lettuce, chicory, and arugula are all great choices. If you can’t decide on just one to choose, then don’t. Create a mixture of several leafy greens to surprise your taste buds with an unexpected combination of flavors and textures. Next, add some protein. Grilled chicken, egg whites, walnuts, lentils, and tofu are all delicious. A real protein superstar is salmon, which is packed with heart-protecting omega-3 fatty acids. To keep your salads interesting, try using different marinades on cooked meats or tofu (you can bake or grill the tofu beforehand or just use the raw cubes). One day, coat chicken in lemon juice before grilling and throw it onto your greens. The next day, try marinating tofu in a soy-ginger chili sauce to add some extra zing. While you should limit the serving of protein to 3 ounces, you have license to go wild with extra fruits and veggies. Throw on cherry tomatoes, apple slices, shredded carrots, mushrooms, beets, and grapes with abandon. Their high fiber content will keep you full, and their antioxidants will fight free radical damage. To ensure that you have the optimal amount of antioxidants, take a look at the color of your salad. If it’s a beautiful mixture of color, then you’re good to go. Next, it’s time to add dressing, the finishing touch. Since fats help keep your salad healthy, don’t think your only choices are tasteless, non-fat dressings. Olive oil, low-fat ranch, low-fat Italian, and balsamic vinaigrette are all good choices. Now the only thing left to do? Dig in and congratulate yourself for making a food choice that will benefit your body, mind and waist!


Sandie from SC
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9/3/07 4:49 P

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(interesting and makes sense)

Fat Free" Can Sabotage Your Diet

If you've been dieting and not getting the results you seek, consider tossing out your fat-free foods.

Heart-health guidelines include advice to cut back on saturated and trans fats along with maintaining a healthy weight. But when you choose reduced-fat and fat-free foods, keep in mind that a calorie is a calorie is a calorie whether it comes from fat or carbohydrate. Anything eaten in excess can lead to weight gain. You can lose weight by eating fewer calories and by increasing your physical activity. Reducing the amount of fat and saturated fat that you eat is one easy way to limit your overall calorie intake. However, eating fat-free or reduced-fat foods isn't always the answer, especially if you eat more of the reduced fat food than you would of the regular item. For example, if you eat twice as many fat-free cookies you have actually increased your overall calorie intake. Check the labels to see if the fat-free food is significantly lower in calories — because many aren't.

Sandie from SC
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9/1/07 9:42 P

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10 Ways to Lose Weight Without Dieting

Simple changes to your lifestyle can help you lose weight and keep it off.
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.

One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.

Adopt one or more of these simple, painless strategies to help lose weight without going on a "diet":

1.Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
2.Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD’s "Recipe Doctor" and the author of Comfort Food Makeovers.
3.Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don’t reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
4.Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t be reaching for the cookie jar."
5.Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
6.Control Your Environments. Another simple strategy to help cut calories is to control your environment – everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won’t be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
7.Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won’t feel deprived because the food will look plentiful on dainty dishware.
8.Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.
9.Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
10.Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

Sandie from SC
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Fight Fat with Grapefruit

By Carly Young, Special to LifeScript

Discovered amid the tropical shores of Barbados, grapefruits pack a citrusy punch while simultaneously protecting your heart. A study in the Journal of Agricultural and Food Chemistry revealed that those who ate a grapefruit every day experienced up to a 15% reduction in their cholesterol levels. Although red and white varieties are both great choices, the red variety is about five times more effective than the white at lowering triglycerides, a type of fat that can lead to heart disease. Even if you’re not worried about your cholesterol and triglyceride levels, grapefruits still offer a host of nutrients that will benefit your whole body. The tart, juicy flesh of red grapefruit packs plenty of vitamin C and lycopene, which helps fight against free radicals. This citrus star also offers a dose of pectin, a form of soluble fiber, which may help clear up fatty deposits in your arteries and keep you feeling full. When buying this sweet treat at the supermarket, don’t worry about any skin discoloration, because little spots won’t affect the taste. Instead, try to pick the heaviest grapefruit possible, because a higher weight indicates that the fruit has less skin and more yummy flesh. If you’re planning on eating your grapefruits within the week, store them at room temperature for maximum juiciness. A bonus: Grapefruits give off a subtle, sweet aroma to scent your whole kitchen! Once you’re ready to dig in, eat the grapefruit in the same manner as you would eat its cousin, the orange. You can also cut grapefruits in half and scoop out the flesh with a spoon. No matter how you decide to eat your grapefruit, this tangy treat is bound to have lots of a-peel!



Sandie from SC
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An Apple A Day...

Yup, you got it – keeps the doctor away. According to a study from Cornell University, this saying is more than just famous cliché – it’s actually true. The high levels of antioxidants found in apples, quercitin in particular, help cells resist damage from free radicals, which can otherwise destroy healthy cell membranes and tissues. While many fruits and vegetables contain free radical-fighting antioxidants, the results of Cornell’s study showed that quercitin is actually more powerful than antioxidants like vitamin C. Apples are also a rich source of the soluble fiber pectin, which helps you feel fuller longer and keeps your appetite at bay. Pectin also helps regulate fat and cholesterol absorption and promotes blood sugar balance in diabetics. And, because they’re low in calories, eating apples in place of high-calorie snacks can help you to lose weight. Noshing on a crunchy apple will also help to remove plaque from your teeth. Wow, could there be a more beneficial fruit? The moral of this story: Aim for an apple a day and keep not only the doctor, but also the free radicals, hunger, fat, cholesterol, diabetes, and weight gain away!



Sandie from SC
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Summwe is about to end, but I thought this was interesting.

Cool Summer Drinks: Your Best Bets

By Elaine Magee, RD, MPH
WebMD Weight Loss Clinic - Expert Column

Nothing hits the spot on a summer day when you're super hot and thirsty quite like … what? You see, everyone will answer that a little differently. I polled my family of four and got four different nominations for favorite cool summer drinks: ice water, iced tea, nonalcoholic beer (my husband’s choice), and mineral water with lime.

Summer inspires us to sip more, and sip often. That's because:

We sip to hydrate our bodies.
We sip to cool down and refresh ourselves.
We sip for the sheer enjoyment of it.
what are the best summer drinks? These are drinks that contribute water (hydration) with the least amount of other ingredients that might detract from hydration or health. For example, because caffeine is a diuretic (it increases the amount of urine eliminated by the body), it can hinder hydration.

Then there’s sugar, which while adding enjoyment, also adds calories. Heavily sweetened beverages don’t seem to quench your thirst, but stimulate it.

Alternative sweeteners shouldn’t be a problem for most people, in moderate amounts. But, in my opinion, they aren’t your best choice for drinking throughout the day anyway. If you don’t seem to have a sensitivity to diet sodas, and you enjoy drinking them, try keeping them to 1-2 servings a day.

Keep in mind there are still questions about the health effects of drinking a lot of soda every day. One study showed that drinking more than two servings of cola a day more than doubled the likelihood of having chronic kidney disease. The interesting part: It didn’t matter whether the cola was sweetened with sugar or alternative sweeteners. (Other types of carbonated beverages in the study were not associated with chronic kidney disease.) The researchers suggest that it probably isn’t the caffeine or the sugar in soda causing problems, but phosphoric acid, which gives a tangy taste to cola and acts as a preservative.

Another recent study showed that drinking just one soda drink a day may increase your risk of heart disease -- and it doesn't matter whether you drink diet or regular sodas. The study found that a soda habit increases the risk of developing a condition called metabolic syndrome, which boosts your chances of getting both heart disease and diabetes. (The soft drink industry took issue with these findings.)

And what about people with gastrointestinal issues? For this question, I consulted my favorite gastroenterologist, Anthony Starpoli, MD, for his summer sipping advice. He recommends noncaffeinated, noncarbonated drinks, like herbal iced tea.

"The problem with soda in general, for people with acid reflux, is the carbonation," says Starpoli. "And the aspartame in diet soda seems to worsen reflux for some of my patients."

So, given all of the above summer sipping strategies, I’m going to try to rank your best bets for cool summer drinks.

Cool Summer Drink No. 1: Cold Water
Cold water hydrates, cools, and refreshes you like nothing else. If your tap water has levels of components/contaminants that you aren’t comfortable with, you can buy a filtering system (even the affordable carafe type) that can help.

The environmentally cool thing about tap water or filtered water is there are no plastic or glass bottles to trash or recycle.

You can make your water taste a lot more interesting by adding a slice of lemon, lime, or orange.

Cool Summer Drink No. 2: Water With Natural Flavor Essence
This type of flavored water -- with no calories and no alternative sweeteners -- is my favorite way to drink water. If you don’t care for plain water, give these a try. If it tastes good to you, you’ll be more likely to drink more of it -- and stay more hydrated.

Depending on where you live, you'll have many brands to choose from, like Crystal Geyser, Calistoga, or Perrier with lemon. The first two brands come in assorted noncaloric and nonartificially sweetened flavors -- lemon, lime, orange, and berry. These are bubbly, though, so drink them only if carbonation isn’t a problem for you.

If you want something nonbubbly, try Calistoga Mineral Water with essence. Its ingredients are simple: mineral water, natural flavors, and carbon dioxide.

Cool Summer Drink No. 3: Iced Green or Black Tea
Look for noncaffeinated versions if you drink tea throughout the day. Lots of flavor options await you at most grocery stores and specialty markets. If you insist on sweetening your tea, use the least amount of sweetener your tastes will tolerate.

Cool Summer Drink No. 4: Iced Coffee
Millions of Starbucks customers have already figured out how to have their coffee and stay cool, too -- iced coffee! The lowest-calorie way to go is to drink it black, or add a splash or two of low- fat milk or a flavored, fat-free creamer. And you can make it even healthier by choosing decaf.

The Iced Caffe Americano from Starbucks is espresso mixed with cold filtered water and ice, and it has just 15 calories and 3 grams of carbohydrate. If you go the iced latte route, Starbucks' tall Iced Caffe Latte with nonfat milk adds up to 90 calories and 13 grams of carbohydrate (from the nonfat milk).

It's easy to make iced coffee at home, too. Just brew a batch of coffee in the morning or the night before, chill it in the refrigerator, and it will be ready to hit the ice by high noon.

Here's my simple method: To a large glass, add 1 1/4 cups iced coffee, 1/2 cup low-fat milk, and one packet Splenda Flavor Blends for Coffee, such as hazelnut (about 1/2 teaspoon). Stir, then add at least 1 cup of ice cubes or crushed ice.

For an even more flavorful twist on iced coffee, see my Raspberry Mocha Freeze recipe below.

Cool Summer Drink No. 5: Fruit Spritzer
Don't let the word, "spritzer" throw you. Basically, this is just a half-water, half-fruit juice mixture. The fruit juice adds flavor, some nutrients (including the electrolytes sodium and potassium), an appetizing color, and even a small amount of fiber if you use a nonfiltered fruit juice.

The best juices for spritzers, in my experience, are cranberry or pomegranate juice (100% natural), freshly squeezed orange juice, peach juice, and mango juice.

Make a spritzer by pouring 4 ounces (1/2 cup) of club soda, seltzer water, or mineral water with bubbles into a glass. Add 4 ounces (1/2 cup) of your desired fruit juice and stir in plenty of ice.

If you make this using fresh orange juice and club soda, an 8-ounce glass will total: 51 calories, 12 grams carbohydrate, 0.3 gram fiber, 25 mg sodium, 229 mg potassium, and 57 mg vitamin C.

Cool Summer Drink No. 6: Homemade Raspberry Mocha
One of the new drinks on the summer menu at a certain coffee chain is iced Raspberry Mocha. Here’s an easy and light way to make it at home. Each serving contains 115 mg calcium.

1 cup strong or regular iced coffee -- depending on your preference (use decaf, if desired)

3/4 cup low-fat or skim milk or fat-free half-and-half

3/4 teaspoon raspberry extract

2 tablespoons chocolate syrup (reduced-sugar or sugar-free if desired)

2 cups crushed ice

Add all ingredients to blender and mix until blended and slushy.

Yield: 2 servings







Sandie from SC
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8/21/07 4:33 P

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Benefits of Flax seed

Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.

Other Benefits of Flax seed

Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.

Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.

Ways to include flax seed in home cooking

Sprinkle ground flax seed on your cereal and salads.

Substitute flax seed mixture for eggs in home baking such as muffin and pancake (1 tbsp milled flax seed, plus 3 tbsp water = 1 egg). Final products will have less volume and taste gummier
Include in other recipe when nutty flavor is preferred

Substitute flax seed oil for other oils



Sandie from SC
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8/12/07 12:56 P

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Sleep Off the Pounds

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer

Think you can make up for missed Zzzs on the weekend? Think again. Skipping out on sleep can stall weight loss by causing hormonal imbalances that increase your appetite and trigger weight gain. Research has found that neglecting a proper night’s sleep can elevate levels of cortisol (the stress hormone), which in turn increases your appetite. Your body needs a full 7-8 hours of undisturbed sleep every night in order for you to perform at your best the next day. If you’re not getting enough sleep, ask yourself why. Is it because you’re staying up too late watching TV? Set new guidelines for TV time and get to bed on time. Are you waking up in the middle of the night feeling wired or with a full bladder? Don’t drink caffeinated beverages within seven hours of bedtime or a lot of liquid right before you hit the hay. And be sure to empty your bladder before you go to sleep. Figure out what’s keeping you up too late or making you wake up during the “wee” hours of the morning and fix it. Aim for a full eight hours of sleep every night and you’ll wake up feeling rested and ready to make the most out of your day and your weight loss goals.


Sandie from SC
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8/11/07 11:08 A

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Don’t Go Hungry

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer

Cutting calories is hard. But recognizing when you’ve cut too many calories is easy – you’re hungry! When the urge comes over you to eat whatever’s in front of you, whether it’s an actual food item or your keyboard, you’ve definitely gone too long without eating and it’s time to eat something. Most dieters worry too much about overeating and suffer through the hunger pangs, only to end up heavier and crankier than they started. Why? Eating too few calories can drastically reduce your body’s metabolism – by up to 30%. So even though you may have saved yourself 300 calories by skipping breakfast, you can actually reduce your body’s energy expenditure by upwards of 600 calories as your body goes into starvation mode. For the average individual who needs to eat 2,000 calories a day to maintain their body weight, that’s a lot of lost calories! And trying to make up for it by burning off 600 extra calories in the gym, after you’re already weak from not eating, is no easy feat. In fact, it’s one you shouldn’t attempt. Don’t ignore your hunger. Eat sensibly and pay close attention to how many calories you’re eating if you’re trying to cut calories. Never eat fewer than 1,200 calories a day. If you become overly tired or grumpy on your diet, your body is telling you to eat more calories to fuel its everyday needs. Listen to your body! Many times, it’s smarter than you are.

Edited by: GMASANDIE at: 8/11/2007 (11:09)
Sandie from SC
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8/10/07 2:20 P

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Weight Loss is 90% Mental

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer

While a personal trainer is one of the best coaches you can have in your weight loss journey, a positive attitude is even better to have in your corner, and it won’t cost you anything extra. While the science behind weight loss breaks it down to a “calories in vs. calories out” equation, the reality is that weight loss is largely a battle of the mind. But the battle is lost when you end up talking yourself out of exercising, talking yourself into ordering that cheeseburger and listening to negative self-talk every time you look in the mirror and pick apart your image. If you want to get serious about weight loss, don’t just pay attention to how much you eat and how often you exercise – also make a mental checklist of how often you put yourself down, even as you’re trying to build yourself up. Once you get an idea of how damaging your attitude really is to your goals, start putting encouraging thoughts and images into your mind. Stomp out those negative thoughts and keep a positive attitude, even when things aren’t looking so great. So you missed a workout and had a piece of cheesecake for breakfast – so what? Don’t beat yourself up over it. Rather, tell yourself you’re human and you’re allowed to make mistakes now and then, but you’ll do better next time. Visualize yourself at your goal's end and you’ll find yourself there sooner than you know.









Sandie from SC
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The Real Benefits of Exercise

Exercise Is the Ultimate Detoxifier - It enhances blood flow and circulation and speeds up the removal of toxins from your cells. Unfortunately, every day, your body is taking in millions of chemicals and toxins from water, the air, food, etc and even jet fuel from planes. These toxins get lodged in your cells. If you don't exercise and live a stationary lifestyle the toxins sit there and accumulate causing a host of illnesses and diseases. Exercise helps remove the toxins through enhanced blood flow and we eliminate these toxins primarily through the skin by sweating. So make sure you work up a sweat.

Exercise Is the Ultimate Energizer - When you exercise you enhance your blood flow and circulation throughout your body which brings more oxygen to the cells and increases your energy. The mitochondria in your cells need oxygen to make energy. Exercise = Energy.

Exercise Enhances Energy Flow - I'd like you to think of your body as a flowing river of energy... because it is. When you don't exercise your energy becomes stagnant. You become more like a lake of water rather than a river. When you exercise you become the flowing river and this enhances your health and vitality.

Exercise Enhances Happiness and Reduces Stress - When you exercise you produce more serotonin, dopamine and feel good endorphins that make you feel great and help you manage stress. Think of your daily walk as your anti-depressant for the day because it is.

So now the question is, what should I do to exercise? The answer: anything you want. Just do something every day. Walk, run, ride the bike, box, climb, hike, swim, etc. Keep it simple, make it fun and start with 10 Minutes if you are a beginner. The important thing is to move your body and experience the real benefits of exercise. It won't happen from a pill but only in your desire to happy, healthy and alive with energy.

from Jon Gordon

Sandie from SC
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10 Diet & Nutrition Myths Debunked
Written by Gloria Tsang R.D.

The most common nutrition myth is probably the misconception that sugar causes diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake, with the help of your Registered Dietitian, to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause diabetes. So far, a diet high in calories, being overweight and an inactive lifestyle are the main risk factors for Type 2 diabetes.

All Fats are bad
The fact is we all need fats. Fats help nutrient absorption, nerve transmission and maintain cell membrane integrity just to name a few functions. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers. Not all fats are created equal. Some fats promote our health positively while some increase our risk for heart disease. It is a long-held nutrition myth that all fats are bad. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats) in our diet.

Brown Sugar is better than White Sugar
The brown sugar sold at the stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar everyday - the mineral content difference between brown sugar and white sugar is absolutely insignificant. The idea that brown and white sugar have big differences is another common nutrition myth.

Brown Eggs are more nutritious than White Eggs
Contrary to a widely believed nutrition myth, eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell color only depends upon the breed of the hen. According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".

Avoid seafood to lower blood cholesterol
I can't believe that I heard this nutrition myth from my own doctor when he told his patient newly diagnosed with high blood cholesterol to avoid seafood. In fact, cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol, not dietary cholesterol! Saturated fats are usually found in meat products and packaged foods. Trans fatty acids, on the other hand, are also found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.

Avoid carbohydrate to lose weight
The key message that many low carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, we will lose weight. This is a nutrition myth, however. Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning is mostly the water that you lose as a result of burning glycogen. The truth is that, in addition to losing water drastically at the beginning, these low-carb diets are often calorie-restricted! Followers only eat an average of 1000 - 1400 calories daily; compared to an average intake of 1800 - 2200 calories. To lose 1 pound a week, you only need to eat 500 less calories per day in your normal diet. Therefore, it doesn't matter if you eat a high or low carb diet, you will lose weight if you decrease your caloric intake to less than that is needed to maintain your weight.

Avoid nuts as they are fattening
Yes, it's true that nuts are quite calorically dense; 15 cashews, for instance, deliver 180 kilocaleries! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can be a part of a healthy diet. It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols which have all been shown to lower LDL cholesterol. In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.

Eating for 2 is necessary during pregnancy
Energy requirement varies among individuals. Unfortunately, the idea that pregnancy is an ice-cream-free-for-all is a nutrition myth. It is generally recommended that pregnant women increase their daily intake by 100 kcal in the first trimester and 300 kcal in the second and third trimester. For instance, an extra snack before bedtime consisting of a fruit, a serving of milk or yogurt and a few biscuits is often enough. In addition, a daily prenatal multivitamin supplement is often recommended during pregnancy.

Skipping meals can help lose weight
Many people think that by skipping a meal, they eat less food and therefore lose weight. As we now know, this is a nutrition myth. People who think skipping meals means weight loss fail to recognize that our bodies do not operate this way. If we skip a meal, our body will think that we are in starvation mode and therefore slow down the metabolism to compensate. We then tend to overeat at the next meal. Often times, skipping a meal results in an increase in total caloric intake than if we just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep our blood sugar balanced.

Red meat is bad for health
I often hear people saying that they do not eat red meat. When asked why they don't and what do they consider to be red meat, the answers vary dramatically. It is true that some studies linked red meat with increased risk of heart disease partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fats than a same serving size of chicken thigh with skin. It is true that poultry such as chicken and turkey is naturally lower in saturated fats - it is only true IF you do not eat the skin. It is a nutrition myth, however, that red meat is altogether bad for your health. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops.


Sandie from SC
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This is excellent info to share with us. Thank you!
Maggie

"The desire of knowledge, like the thirst of riches, increases with the acquisition of it."

Laurence Sterne, Tristam Shandy





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Don't be Tricked by Reduced-Fat Foods

By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer

You’ve probably reached for a box of reduced-fat cookies or crackers at least once in your lifetime, if not on a regular basis. Sure, it feels like you’re making a healthy choice, but is there something hidden in your reduced-fat foods? Unfortunately, “reduced” is not the same thing as “low,” and it also doesn’t guarantee “healthy.” There are three problems with reduced-fat foods:

1) The word “reduced” on a food product label simply means it has less fat than the original product. And depending on how much fat the original product had, this reduced version could still be very high in unhealthy fats.

2) Reduced-fat foods don’t taste good, so manufacturers add more sugar to improve the flavor. This can cause the total calories to be equal to, or in some cases, even higher than the original food. And calories, not fat, is what counts in the end.

3) Reduced-fat foods provide a false sense of security, because you view them as “healthy.” This prompts you to eat more than you would if it were the “full fat” version, which can actually double your calorie intake.

My advice? Ditch the reduced-fat versions and opt instead for a smaller portion of the real thing. It tastes better anyway!


Edited by: GMASANDIE at: 7/12/2007 (22:33)
Sandie from SC
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Amazing Almonds

Almonds have already been found to reduce
LDL ("bad") cholesterol levels, and new
research shows that they may play a role in
mediating blood sugar spikes after high-
carbohydrate meals. Almonds are also rich in
protein, calcium, vitamin E, arginine (an amino
acid that aids blood flow), fiber, iron, and zinc.
They are very low in carbohydrates and high in
heart-healthy unsaturated fats. Almond skin
contains a hose of antioxidant compounds.

If you are not the type to snack on raw or roasted
almonds, don't despair. Silvered, chopped, and
toasted almonds can to added to almost anything-
green salads; chicken or tuna salad; steamed
vegetables; stirfry dishes; baked or broiled fish;
and sugar-free desserts. Almond meal can be
added to meatloaf, meatballs, burgers, and crab or
salmon cakes. Almond meal can also be substituted
in part for flour in baking.

Adding a handful of almonds to your daily repertoire
may well be the easiest way to give yourself an instant health boost. One ounce of almonds (about 23 of them)contains four grams of carbohydrates and three grams of fiber. Tray them raw, tamari roaster, or silvered and toasted.

A dlife article

Sandie from SC
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Answers to sugar quiz....

Spaghetti sauce has 13 grams of sugar per ½ cup serving. Salsa and tomato soup have only 5 grams.

A "fun size" Snickers has 8.5 grams of sugar and a regular size Snickers bar has 28.1 grams. The difference is 19.6 grams of sugar, which is 78.4 calories.

Reduced-fat packaged foods often have more sugar than the full-fat version to make up for the lost flavor when the fat is removed. Check the label!

The difference in sugar between a 12-ounce glass of orange juice and an orange is 16 grams of sugar, which is equivalent to 64 calories. If you drink two glasses of orange juice with breakfast, that's 128 extra calories from sugar you don't actually need.

Jam and jelly have equal amounts of sugar per serving, which is about 12 grams per tablespoon.

The average adult eats 31 teaspoons of added sugar (not including naturally occurring sugar) each day, which is equal to 496 extra calories.

Eating too much sugar can NOT cause diabetes. The problem is eating too many calories, which can lead to obesity - a risk factor for diabetes.

One 12-ounce can of soda contains 38 grams of sugar (152 calories from sugar).

Raisin Bran has 19 grams of sugar per 1 cup serving, while Captain Crunch has 16 grams and Lucky Charms has 13 grams.

Natural sugars, like honey, do NOT have fewer calories than refined sugar. In fact, honey has 5 more calories per serving than refined sugar because it is denser.




Sandie from SC
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What's Your Sugar IQ?

Sugar and spice and everything nice...that's what little girls are made out of, right? Actually, too much of the sweet stuff could be giving you BIG problems, namely with the scale. Being smart about your sugar intake can help you cut hidden calories and make better food choices. Take this quiz to test your sugar IQ.

1. Which of these foods is hiding the most sugar per 1/2 cup serving?
Spaghetti sauce
Salsa
Tomato soup

2. The difference in calories from sugar between a "fun size" and regular size Snickers bar is:
13 calories
49 calories
78 calories

3. Reduced-fat packaged foods often have:
Less sugar than the full-fat version
More sugar than the full-fat version
The same amount of sugar as the full-fat version

4. The difference in sugar between a 12-ounce glass of orange juice and an orange is:
8 grams of sugar (32 calories)
13 grams of sugar (52 calories)
16 grams of sugar (64 calories)

5. Does jam have more or less sugar than jelly?
Less. Jam has real fruit chunks, which means it has less sugar
More. Jelly actually has less sugar than jam
Neither. Jam and jelly have equal amounts of sugar per serving

6. The average adult eats how many teaspoons of added sugar (not including naturally occurring sugar) each day?
3 teaspoons (48 calories)
17 teaspoons (272 calories)
31 teaspoons (496 calories)

7. Can eating too much sugar cause diabetes?
Yes. Eating sugar causes unstable blood sugar levels and triggers diabetes
No. The problem is eating too many calories, which can lead to obesity - a risk factor for diabetes
Maybe. Studies are inconclusive

8. One 12-ounce can of soda contains how many grams of sugar?
20
38
55

9. Which of these popular breakfast cereals has the MOST sugar per 1 cup serving?
Lucky Charms
Raisin Bran
Captain Crunch

10. Natural sugars, like honey, have fewer calories than refined sugar.
True. Honey is mostly made up of water and therefore has less sugar
False. Honey has the same amount of calories per serving as refined sugar
False. Honey has more calories per serving than refined sugar

I thought this was interesting. I will post the answers tomorrow.






Sandie from SC
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6/15/07 10:54 A

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More water facts...these came from thne Biggest Loser.

Why water is essential for your body.

When you're on a losing-weight streak, the best drink of choice is WATER and plenty of it. Recent studies show that water may play a role in the regulation of your METABOLISN, your body's CALORIE-BURNING ENGINE..

For one thing, if you become dehydrated, your metabolism tends to slow down, meaning that you won't burn as many calories as normal while at rest. In addition, ample water may reduce appetite and control food intake by making you feel full and dilutes sodium levels in the body, making it the best remedy for fluid retention.

If you're eating more protein and fiber and exercising more you'll need more water than normal. Aim for 6 to 8 one-cup servings of water or more a day.

Take it ice cold! If you can, drink your water ice cold. Your body needs to heat up this water in order to use it properly. Metabolically, heating up water takes energy. In other words, it burns up calories. In fact, you can automatically burn up an extra 50 to 100 calories a day by drinking just 4-8 cups of ice-cold water.

Drinking water doesn't have to be boring, either. Try flavoring a pitcher of plain water with herbs like mint or basil, or slices of citrus fruits or cucumber.

I thought the burning of calories in this article was interesting....

Sandie from SC
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6/14/07 11:57 P

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Wow Sandie I never even thought of that .You are always full of helpful hints.Thank you so much ! love and hugs,Cheri

Risk=Life







Scarlet Dragons Time to Bloom

Timezone:mountainstandardtime Edmonton and Denver are the same time zone !


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6/14/07 7:05 P

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I got this email from a spark friend on another team....I thought it was interesting....

This incident happened recently in North Texas .
A woman went boating one Sunday taking with her some cans of coke which she put into the refrigerator of the boat. On Monday she was taken to the hospital and placed in the Intensive Care Unit. She died on Wednesday.
The autopsy concluded she died of Leptospirosis. This was traced to the can of coke she drank from, not using a glass. Tests showed that the can was infected by dried rat urine and hence the disease Leptospirosis.
Rat urine contains toxic and deathly substances. It is highly recommended to thoroughly wash the upper part of soda cans before drinking out of them. The cans are typically stocked in warehouses and transported straight to the shops without being cleaned.
A study at NYCU showed that the tops of soda cans are more contaminated than public toilets (i.e).. full of germs and bacteria. So wash them with water before putting them to the mouth to avoid any kind of fatal accident.


Edited by: GMASANDIE at: 6/14/2007 (19:06)
Sandie from SC
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6/2/07 8:12 A

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This is a SP article on walking...we don't all have the time to search and read, I thought I would plalce it here for easy access.

Great fitness begins with a walk

Walking is an ideal form of exercise for many reasons. You don't need special equipment to do it, it can be done by almost anyone, and you can do it almost anywhere! As an added bonus, there are numerous health benefits from starting a regular walking program:

Good for your heart: Walking regularly can result in a reduction of high blood pressure and high cholesterol, both of which contribute to heart disease.

Improves balance: This can help lower your risk of falls. This risk increases as we get older.

Strengthens bones and joints: Walking is easier on your joints than running or aerobics (which are high impact activities). It also reduces your risk for osteoporosis.

Weight control, more energy, better sleep: All benefits of a regular physical activity program.

Exercise Extra: Walking shouldn't hurt. If it does, see your family physician.



Sandie from SC
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5/31/07 8:24 P

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The Big Deal With Water

Water, water, water! What’s all the fuss about drinking water? Is it really that good for you? Is it really that important? Well, in a word, YES! Water is key for a healthy body and healthy skin. Did you know that water makes up 80% of your blood and your brain and about 50% of the remainder of your body’s tissues? It helps the liver and kidneys function properly, helps to move nutrients and oxygen through your body and helps in the absorption of vitamins and minerals. And these are only some of the reasons you need to drink enough water. Which begs the question: How much water do you need?

Most research recommends at least eight 8-ounce glasses (64 ounces total) a day. Some beverages like no-sodium club soda and herbal tea may also count toward your water intake. But coffee and tea, which unfortunately contain caffeine, are dehydrating, and cannot be counted. Sorry! I suggest you make drinking water a constant part of your day to reap the benefits of Mother Nature’s most incredible health tonic!

Wishing You Great Health,
Dr. John H. Sklare

Sandie from SC
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5/31/07 8:22 P

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emoticon

Do You Have a Drinking Problem---With Water?
By: Dr. John H. Sklare

Water! An essential element of life and a very important and critical component of any serious weight loss plan. Drinking your daily allocation of water, however, is not so easy for a lot of people. For many, this part of the program is often viewed as water torture. Many people would much rather drink their soda or juice than water, but if you are to succeed at weight loss, you must learn to love water. That is a simple fact of weight loss.

The bottom line is that water is everywhere and it is the best friend a dieter has. If you want to lose weight and get healthy, you simply must escape the water torture mentality and learn to start a drinking problem – with water (which doesn’t make it a problem). If you are one of those who struggle with drinking your daily allowance of water, I have a suggestion. Imagine that every time you take a drink of water, you are watering your internal seeds of change. What a great image to use to reinforce the water drinking habit. So, as you grab that glass or bottle of water, I suggest that you think of yourself as a health gardener - watering your internal seeds of change! I love it!! That calls for a drink – of water that is.


Edited by: GMASANDIE at: 5/31/2007 (20:24)
Sandie from SC
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5/30/07 10:01 A

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Ladies, Have you seen all the new articles SP has for us? You can click under the "your health" tab at the top of the page to find them. Also you can get to them thru the points page, at the bottom there are four different categories. These are really good. So many varieties. The coaches are always coming up with helpful tools to aid us in healthier living and weight loss. Check it out! Sandie


Sandie from SC
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5/27/07 1:57 P

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Wow thanks for all the great tools.I will send some of miine this evening ! Sandie I really liked the Jon Gordon one! love and hugs,Cheri

Risk=Life







Scarlet Dragons Time to Bloom

Timezone:mountainstandardtime Edmonton and Denver are the same time zone !


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5/27/07 5:08 A

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Someone shared this on another team,,,I thought it was good.


Motivations for Weight Loss

M- make short term goals
O- out with the negative thoughts
T- think of why you want it
I- imagine how you will feel
V- visualize the future you
A- acknowledge your successes
T- treat yourself with respect
I- investigate new ideas and foods
O- observe your healthy lifestyle
N- never give up and never give in
S- supporting one another.

Sandie from SC
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4/27/07 6:37 P

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Cinnamon Studies

Facts 'n Stats: This yummy, sweet spice is an herb action hero! Known to have anti-bacterial and anti-inflammatory properties, it's also a great source of magnesium, fiber, and calcium (those help to keep you feeling full and your bones strong). Recent studies suggest cinnamon can help control blood sugar levels, which could potentially make it a diabetic's dream spice. And research has shown that cinnamon (when sniffed or eaten) may boost brain function. So, spice up your diet with cinnamon for a cleaner, less inflamed, sugar-controlled, smarter YOU!

Tips 'n Tricks: Add cinnamon to nonfat yogurt or cottage cheese, no-sugar-added applesauce, oatmeal, rice with Splenda and a little ff milk, and even baked sweet potatoes.




Sandie from SC
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3/29/07 9:59 P

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I was going thru some saved things on my computer when I came acros this. It is rather lengthy, but I found has much content, but needs to be read slowly so it can be digested.These are tips from Jon Gordon.com.....they could be useful tips.

1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.

2. Sit in silence for at least 10 minutes each day. Buy a lock if you have to.

3. Tape your late night shows and get more sleep.

4. When you wake up in the morning complete the following statement: My purpose is to -----today.

5. Live with the 3 E's, Energy, Enthusiasm, Empathy

6. Watch more movies, play more games, and read more books than you did last month

7. Make time to practice meditation and prayer. They provide us with daily fuel for our busy lives.

8. Spend more time with people over the age of 70 and under the age of 6.

9, Dream more while you are awake.

10,Eat more foods that grow on trees and plants and eat less foods that are manufactured in plants,

11.Drink green tea and plenty of water and eat blueberries, wild Alaskan salmon, broccoli, almonds and walnuts.

12.Try to make at least three people smile each day.

13.Clear your clutter from your house, your car, your desk and let new and flowing energy into your life.

14.Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts of things you cannot control. Instead invest your energy in the positive present moment.

15.Realize that life is a school and you are to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.

16.Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.

17.Smile and laugh more. It will keep the energy vampires away.

18.Each night before you go to bed complete the following statements: I am thankful for ---------------. Today I accomplished---------------.

19.Remember that you are too blessed to be stressed.

20/Enjoy the ride. Remember that this is not Disney World and you certainly don't want a fast pass. You only have one ride through life so make the most of it and enjoy the ride.

Edited by: GMASANDIE at: 3/29/2007 (22:01)
Sandie from SC
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2/11/07 10:08 P

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Another calorie burned per exercise chart...seems cool because it uses your exact weight so it can be adjusted as weight changes:

http://whatscookingamerica.net/Informati
on/CalorieBurnChart.htm



Never give up!


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GMASANDIE's Photo GMASANDIE Posts: 48,396
2/8/07 7:09 P

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www.quakerricesnacks.com

This place has some interesting and helpful articles. Plus some good sounding recipes (healthty).

hungrygirl.com also has some good sounding low cal recipes

Edited by: GMASANDIE at: 2/11/2007 (14:40)
Sandie from SC
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1/27/07 12:42 A

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Another interesting tool:

http://www.halls.md/ideal-weight/body.ht
m



Never give up!


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1/14/07 3:37 P

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Controvercial but here's a list of foods with so called.....negative calories (requires more calories to digest than the food contains):

http://www.weightlossforall.com/negative
-calorie-foods-list.htm

Interesting site to explore with lots of info.

XO, Trixy

Never give up!


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TRIXY2's Photo TRIXY2 SparkPoints: (1,601)
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1/13/07 11:39 A

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Here's another one:

http://www.indiadiets.com/Calculators1/A
ctivitycalburn.htm

Hey thanks for the links Tracy! Cool!

XO, Trixy

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ALIGATOR1256's Photo ALIGATOR1256 SparkPoints: (0)
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1/11/07 10:40 A

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Thanks for the links Tracy, I have added them to my favorites for future viewing and calulating.

Ali

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TRACYZABELLE's Photo TRACYZABELLE SparkPoints: (139,139)
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What a great tool!!

Here are some other links I like:

Diet Facts (nutritional value for a lot of restaurants):
http://www.dietfacts.com/fastfood.asp


Weight watcher UPDATED family forum
http://wwfamilyforum2.netfirms.com/index
.htm

One bite, one day, one pound at a time. Remember you are worth the effort!


Tracy


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1/10/07 10:37 P

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Trixy,

Awesome....Thanks, guess every one will benefit from that url!

Ali

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1/10/07 10:33 P

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Hi Trixy,

I really appreciate you sharing that link, it is exactly what I have been looking for.

Have a great day,
Kelly emoticon

~Kelly ~


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1/10/07 6:37 P

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thanks Trixy I have been looking for something like that.

Hugs and Kisses and Exercise Wishes!!


10% goal 238

B-day goal 230


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TRIXY2's Photo TRIXY2 SparkPoints: (1,601)
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1/10/07 10:57 A

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Here's a cool way to determine how many calories you burn when you're doing specific activities, according to your weight, at the time.

www.caloriecontrol.org/exercalc.html

I hope this will work as a link but if it doesn't, just copy the url and paste it into your address bar, press go and you're gone!!

XO, Trixy

Edited by: TRIXY2 at: 1/10/2007 (18:56)
Never give up!


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