Free Diet Plans

The Trouble with 'Healthy' Kid Foods

2008-07-27T02:14:00.001-07:00

Most parents already know that sugary sodas and greasy potato chips are not the healthiest food choices for children. But what about the hundreds of other widely available and kid-friendly packaged foods - pastas, frozen dinners, granola bars - that at least appear to be more wholesome?

A new Canadian study suggests that even these foods - most of which make nutritional claims on their packaging - aren't all they profess to be. University of Calgary researchers analyzed the nutritional benefit of more than 360 such products, often marketed as "fun foods," which are aimed at children either through kid-friendly package graphics or tie-ins with children's TV shows and movies. Three-quarters of these foods, for example, came in packages bearing cartoon images. Researchers did not include junk food in their analysis, but they found that nearly 90% of kid products still did not meet established nutritional standards. What's more, 62% of the foods that researchers deemed to be of "poor nutritional quality" made positive nutritional claims on the package - such as being low-fat, containing essential nutrients or being a source of calcium. "If a parent sees a product that makes specific nutritional claims, they may assume that the whole product is nutritious," says author Charlene Elliott, a communications and culture professor at the University of Calgary. "Our study has shown that that is definitely not true in the vast majority of cases."

Elliott's study, funded by the Canadian Institutes of Health and published in the July issue of Obesity Reviews, shows that successful grocery shopping requires real savvy. For one thing, parents should not be swayed by packaging; researchers found that 8% of the nutritionally deficient items carried some type of official mark or seal of nutrition on the front of the package. About one-fifth of products implied health by showing images of cartoons playing sports. Elliott warns that even if some of the claims on the packaging are true, the foods may still be detrimental to overall well-being.

To judge the overall value of each food, researchers used nutritional standards set forth by the Washington-based nonprofit Center for Science in the Public Interest and adapted from guidelines by the National Alliance for Nutrition and Activity, a coalition of more than 275 American nutritional and health organizations, including many state health departments. While acknowledging that not all foods marketed to children can be nutritionally perfect, the guidelines establish acceptable limits for fat, sugar and sodium content. Foods were determined to be of poor nutritional quality if more than 35% of total calories came from fat, or if they contained more than 35% added sugars by weight. The sodium content cut-off for full meals was 770 mg; for pizza, sandwiches and main dishes, it was 600 mg; and for individual servings of cereal, soup, pasta or meat, the sodium limit was 480 mg. By law, food labels must contain enough information to allow consumers to calculate all measurements.

The food industry has long been under fire for advertising directly to children. They're an irresistibly lucrative target - children under 12 are estimated to spend more than $25 billion a year themselves, and may influence another $200 billion that is spent. But there's no doubt that some of that spending contributes directly to childhood obesity - 32% of American youngsters are overweight, and 50% of the calories kids under 18 eat come from fat or added sugars. Public-interest groups and Congress have urged companies to stop targeting ads to children, and many, including McDonald's, General Mills and Kraft Foods, have taken some steps to comply, by, for example, eliminating cartoons and other kid-centric tactics in their marketing. But consumer advocates say the industry hasn't gone far enough. "We need globally agreed restrictions, implemented through national regulation," says Emily Robinson, campaigns manager for Consumers International, which operates in 115 countries. If companies are left to police themselves, Robinson laments, they'll simply continue with the same minor initiatives announced so far. She adds: "We fear this piecemeal approach is confusing." Ask any parent in a local grocery-store aisle, and she'll probably agree.

Sugar Busters!

2008-07-25T03:57:00.001-07:00

Similar to Mastering the Zone and Dr. Atkins New Diet Revolution, the Sugar Busters diet claims that carbohydrate (sugar) causes obesity and insulin resistance in the United States. The authors advocate the elimination of carbohydrate from the diet, claiming that one will not overeat foods high in sugar and become insulin resistant. Again, by removing carbohydrate and sugar from the diet, a significant number of calories are eliminated, creating a caloric deficit and, thus, weight loss. An analysis performed by the American Dietetic Association indicates that the menu plans recommended in the book yield approximately 1,200 calories a day. It is not the lack of carbohydrates that cause one to lose weight but rather the very low calorie intake.

Advantages:
The authors recommend consuming lean cuts of meat in addition to fruits and vegetables. Regular exercise is also encouraged.

Disadvantages:
Similar to other high-protein plans, rebound is inevitable due to eventual carbohydrate cravings and the unrealistic restrictions proposed by the diet.

The deception here is brilliant because an increase in body fat can lead to insulin resistance (IR). Therefore, lowering body fat with any method can reverse IR.

They make you believe that your carbohydrate intake (not weight gain) leads to the IR and that starts the increase in body fat. By removing carbohydrates, the calories decline, and succinctly body weight, leading to a reversal of IR. The authors win because you lost weight and became insulin sensitive again, but you lose because once you grow tired of protein and are starved for carbohydrates, you will rebound with a vengeance.**

The American Dietetic Association analyzed the recipes recommended by the book and found that each menu averaged a mere 1,200 calories a day. This is an unrealistic restriction on food intake that cannot be maintained. Keep in mind that weight loss itself reduces the disease symptoms of obesity; not necessarily the method in which one achieves it.

Long-term success:
Due to inevitable carbohydrate cravings, long-range success is unlikely.

**The bottom line is that this food plan is not the best way to lower your food intake unless you are strictly throwing out junk food. You must maintain a healthy balance of good carbohydrates within a caloric allotment that promotes a healthy and desired level of body fat.

Sugar Busters diet was created by: H. Leighton Steward, Morrison C. Bethea, M.D., Sam S. Andrews, M.D., Ralph O. Brennan and Luis A. Balart, M.D.

How Mineral Makeup Can Make You Look Years Younger

2008-07-24T03:07:00.001-07:00

It is very important for a woman to age gracefully. Although it is one of the most difficult parts of your life, sooner or later you have to accept that age has taken its toll on you. However, the good news is that you can now convert the sooner to the later with relative ease. Thanks to mineral make - up, you can make yourself look younger and thereby, feel younger. If you have a healthy diet, consume enough water to keep your skin healthy and stop using cosmetics laden with chemicals, you can look younger for much longer.

Using the mineral make - up from Naked Minerals will go a long way in making you look great and look young. Since this make - up is made of completely natural products; it does not encourage the growth of bacteria on your skin or become a pathway for the insertion of toxins into your skin like regular make - up. If you always though that the only way to look younger was to use highly expensive make - up or go through a painful surgery, the products from Naked Minerals is here to prove you wrong. There are many women like you who have wrinkles and fine lines that they do not want to show to the world just as yet. For them, the only resort until now was to use the heavy cosmetic make - up that hides the blemishes all right but messes up with the natural glow and beauty of your skin. However, they can now do away with the heavy and harmful cosmetic make - up because Naked Minerals provides them with a great solution. Now, they can cover the blemishes on their skin and preserve their natural glow and beauty simultaneously.

The primary thing that sets Naked Minerals apart from the usual cosmetics is that it is not at all heavy and almost floats on your skin. It does not block the all important pores n your skin and enables your skin to breathe and feel free. At the same time, it does a great job with the blemishes as well. This is one thing that the usual cosmetics fail at. Although they successfully cover the marks on the skin, they fail to let the skin breathe and look natural. Made with only natural ingredients, Naked Minerals accentuates your original look and makes it look and feel much healthier. On top of it all, it accomplishes the job of getting rid of the blemishes on the skin with expert ease.

Since Naked Minerals contains natural ingredients that have unique light reflecting qualities, it brings a genuine glow on the skin that will captivate anyone admiring your beautiful face.

The cosmetics that are made from artificial ingredients are very harmful to your skin, especially if you have sensitive skin. The chemicals that are used to manufacture these cosmetics are potentially dangerous and can cause damage to your skin. Thus, in order to preserve your skin's health, it is advisable to switch to mineral make - up.

Before you purchase any product for your skin, ensure that you have a look at the components used in the make - up. Although many cosmetics claim to be made from natural ingredients, they are not really so. This is where Naked Minerals scores higher than everyone else because the many users of this mineral make - up certify that this brand uses the best natural ingredients for your skin that make it look beautiful and healthy.

Using chemical cosmetics can actually make you look older than you are because they have a tendency to accentuate wrinkles.

Continuous usage of artificially made cosmetics can damage the skin in a terrible way. It generally hastens ageing and leaves your skin looking wrinkled and old. However, if you want to look younger and healthier, you need to switch to a natural make - up brand like Naked Minerals.

Natural make - up goes a long way in pampering your skin the right way and make it look brighter, younger and healthier.

In order to get the desired look, you must switch to mineral make - up as soon as possible and stop using artificial cosmetics which harm your skin. since artificial products have a tendency to clog the pores of your skin and make it look heavier, it is a wise thing to start using Naked Minerals that will recover your skin from the years of torture and make it breathe freely and glow with health. For the women who have skin problems like breakouts, acne or uneven tones, using artificial cosmetics is the last thing that you should do.

There are reasons enough for you to choose mineral makeup today itself. There are numerous colors available and you can choose the one that fits your skin tone to perfection.

Visit Mineral Makeup Facts for more information about using mineral makeup to get a flawless finish and to buy mineral makeup products that are tried and tested. Mineral Makeup Facts has tutorials, articles and offers to guide you through buying and using mineral makeup

Get More Iron in Your Diet by Eating These Foods

2008-07-23T00:28:00.001-07:00

Many people do not notice that they have an iron deficiency. If you have unexplained fatigue, dizziness, nausea, or have had quite a few colds in the past couple months, you may have an iron deficiency. Iron is a vital mineral for our body to be healthy. Not getting enough iron on a daily basis puts you at risk for having anemia. Anemia is a serious health problem that is caused by the lack of red blood cells in your body. Anemia, if put off long enough and not treated by adding extra iron, can be fatal.

Even if you do not have anemia, eating foods that are rich in iron will help you to have a better immune system and have more energy to go about your day. Iron helps with your respiration and the amount of oxygen you are able to take into your body. So, if you eat more iron you can have more energy for your body and be healthier overall.

There are several foods that you can eat that are rich in iron. The recommended daily allowance of iron is 15 milligrams for a healthy person under the age of fifty. As we get older, our body requires more iron, so you need to increase that number as you age.

When eating iron rich foods, you want to make sure that all of the iron that you are consuming is getting absorbed into the body. Consuming vitamin C along with the iron can help aid in the absorption of the iron into your body. On the other hand, drinks such as coffee and tea will inhibit your body from absorbing iron and should not be consumed when eating iron rich foods. You also need to be aware that your body will only be able to absorb a certain amount of iron at a time. So if you are only having one meal a day that is packed with iron you will not be able to absorb the full amount you are eating. Instead, you should spread your iron rich foods out throughout the day so that your body can absorb all the iron since it is not getting too much at one time.

Meat and poultry are great examples of foods that are rich in iron. When choosing meat, make sure that you choose lean versions of the meat. When eating poultry, make sure that you remove the skin as that is where a lot fat is on the poultry. There are many different types of meat and poultry that you can eat and many ways to cook them. Having such a variety can help you get your iron in daily without growing tired of having the same food all the time. Liver is another source of iron that comes from animals. Liver is packed fill of iron, but beware that liver should not be consumed by pregnant women, as the Vitamin A in liver can harm the unborn child.

Beans and nuts are another great food source that is packed full of iron. Beans can be added to many different items such as salads, soups, rice and pasta. Snack on some pumpkin or sunflower seeds to get iron from them. Lentils also provide a great deal of iron when they are eaten also.

Many different brands of cereal now are iron fortified. If you have trouble getting in your iron rich foods, have iron fortified cereal for breakfast. It is a quick and easy way to get some iron in your body at the beginning of the day. Have your cereal with a glass of orange juice, so the Vitamin C can help with the absorption of the iron into your body. When choosing a cereal or even other whole grain snacks, look for the iron fortified ones to provide you with the iron that you need.

Eat More Greens

2008-07-21T18:07:00.001-07:00

There is an easy way to plan to get your greens.

Visualize a plate for each meal.
Draw a line down the middle.
Make half the plate vegetables.

Done and done. It is really that easy. This method helps make sure you get 4-6 servings of vegetables a day. You may want to make all or part of the breakfast count toward your fruit intake, which will get you two servings.

Here's some ideas for how this might pan out in a typical day. This is not one size fits all. People with higher calorie needs will eat larger portions and of course our whole grain breads will be in there too.

Breakfast

1 cup plain yogurt mixed with a cup of berries (pick a berry any berry - strawberries, raspberries and blueberries are my faves, get frozen if you can't find fresh just look for no added sugars)
whole grain cereal topped with 1 sliced banana

Lunch

salad made with 2 cups lettuce, additional non-starchy veggies to your liking, bean, lean meat or fish, or tofu (palm sized), 1-2 tablespoons salad dressing. I make my own with greek yogurt, splash of olive oil, garlic salt and dried herbs.
veggie soup (homemade is better - the cheat way is to buy canned veggie soup and add a bag of frozen mixed veggies, water, and low salt broth) with a homemade sandwich like whole grain bread with lettuce, tomato, sprouts, and hummus or tuna

Dinner

pasta primavera: whole wheat pasta (1 cup) with a cup of mixed veggies, and 1/2 cup tomato sauce
Asian veggie (1 cup) stir fry with tofu (1 cup)

A Word About Fruit Sugar
Now if you want to go above and beyond the minimum requirements take note: Non-starchy veggies are unlimited, but watch those fruits. I hate saying it because fruits are so healthy for you... (fiber, vitamins, minerals... yum!) But a little is good and more is not necessarily better. Why? The sugar in fruit contributes significantly to calories. You need to limit fruits to stay within calorie, sugar and total carbohydrate guidelines. Two to four is the general guide. I say it is more like two to three and lower calorie intake people should shoot for two to keep total sugars and carbs in check.

The Happy Diet

2008-07-19T00:59:00.001-07:00

The Happy Diet is a successful self experience that made me lost 10 pounds in one month.

First, losing 10 pounds was not my objective.
I was looking for having a balanced diet ; by listening to my body's needs, I came out with that diet wich made me lost 10 pounds and my body's weight became balanced.

Finally I found the appropriate diet for me.
Of course, each one has his/her own needs and that's why I will not propose my actual personal diet.
But the Happy Diet is flexible enough to be adapted to your own needs.

Why Happy Diet ?

Because this diet was definetely a healthier way to eat and a real pleasure physically and mentally.

The first week, I needed to eat more vegetables and fruits to replace all junk foods I used to eat. The moody day was the third day : I wanted to eat some sweetnesses.
The second week, my body got used with the diet and I felt more positive and motivated. So my body needed 7 days to feel totally comfortable with the diet.

Mentally, I felt light and inspired.

What about sport ?

It's really important to be/stay physically active, to any individual of any age.

For a while, I'd not been inclined to commit myself to do sport regularly, I was quite undisciplined but now I've done yoga/pilates, indian dances and aerobic exercises at least 3 days a week.

I noticed that doing exercise helps you to get organized and keep yourself healthy physically and mentally.

Of course, when you are a starter, it can be difficult to do the first step. But once you start doing exercise and observing positive results, you really enjoy it.

Physically, you feel fit and full of energy. You may lose weight and your muscles get stronger. Your body shape becomes more harmonious.

Mentally, exercising helps you to be a stressed-out individual, to have your « me time » and think about yourself. It teaches you to be aware of your abilities and weaknesses and helps building your self-confidence and your abilities to cope with challenges. You also learn to feel comfortable with your body.
You should choose a physical activity you like.

If you haven't done exercise for years and you are not inspired by a specific activity yet, start by walking 30 mn per day at least! Do sport at least once twice a week !

Drink pure water!

Most people do not drink enough water, and that can lead to dehydration.
Our body is composed on average by 50% to 70% of water. So our biological system is largely dependent on water to perform properly. Water has many important roles like flushing toxins out of our organs.

Another beneficial effect of water : when you drink enough water, you don't suffer of craving - a positive effect when you do a diet.

The Happy Diet Program

Waking up : a cup of hot water with a half lemon juice.

Breakfast :

Coffee or tea (without sugar)
3 slices of bread or 1/3 of a baguette + 3 coffee spoons of marmelade or jam or honey
1 glass of 100% fruit juice or a fruit

around 11:00 am : an apple

Lunch

150g of fish or 100g of meat or 2 eggs
70g of starchy food (rice, pasta, potatoes...)
vegetables (as much as you want)
1 soya yoghourt (or 1 0% yoghourt)
water

4:00pm/5:00pm : 1 soya yoghourt or 1 0% yogourt or a fruit

Dinner

150g of fish 100g meat or 2 eggs
vegetables (as much as you want)

In the evening

1 soya yoghourt or 0% yoghourt
1 cup of green tea

About proteins foods

Red meat and eggs : twice a week maximum.
Fish : twice a week minimum
Chicken : no limit, but without the fat parts like the skin.

My tip : if you have a party or you have to go to the restaurant , don't feel stressed to do a distorsion to your diet. The next dinner, eat lighter, for example a composed salat with green vegetables and a cup of green tea.

Hiding Loose Skin After Weight Loss

2008-07-17T22:41:00.001-07:00

Losing lots of weight spells better health, usually, and it also allows the loser to wear clothing she thought she never could. The bad thing about losing weight, though, particularly if you lose it very quickly, is that the skin becomes loose - even sagging - if you've lost too much too quickly. Once you've done so, there's only one option for getting rid of the baggy skin, and that's surgery. There are non-invasive ways to conceal the loose skin, though, until the day you have it removed.

It's imperative that the person losing weight have an intense exercise program during the time of the weight loss. Unfortunately, extreme loss is often related to shock, trauma or injury. Because of this, many people don't exercise while losing weight, causing the skin to be even less firm. As soon as possible start the exercise program but don't expect to get extra tight skin, no matter how much you exercise. Exercising will help some, though.

Clothing can cover the body, hiding most of the loose skin, but that won't help the face and neck. There are skin tightening products, now being made, which will help give the skin a tauter appearance. Use these products religiously and not just on the face and neck. The lotions are great for legs, arms, stomach and other areas. As you're smoothing on the lotion work your way upwards, never pulling downwards on the skin.

Although clothes can cover the skin they often can't hide the amount of skin you have. For example, if you're wearing pants with baggy legs you'll notice that your legs appear huge when you sit down. That's because the excess skin will spread out when you're sitting. Choose pants that have narrower legs or even pants with spandex. Elasticized pants hold the skin taut whether you're walking or sitting.

Excess skin on legs is often most noticeable at the knee and above. Choose long leg pants or even capris rather than shorts. Select shirts that have a short sleeve rather than shells or sleeveless tees. Check the short sleeve to make sure it's long enough. Some designs are made long on the outer part of the arm but come way up in the armpit area, underneath.

Your excess skin may not show beneath your shirt when you're standing, but upon leaning over, others may notice the baggy skin pushing at the front of the shirt. People who have lost a tremendous amount of weight often have quite an excess of skin in the stomach region. Wearing a girdle, a one piece bathing suit, or a body suit under your shirt can keep skin taut while bending over.

A good support system is a must for the bust. Choose bras that don't have elastic straps for the firmest hold. Girdle type panties, or panties that are elasticized can help hold skin tight. If your skin is baggy at the rear it's best to avoid thong-type undies.

Nowadays you can purchase undergarments that hold you tight yet feel like a second skin. There are types that go from the ankles all the way to the shoulders, or just single pieces like torso garments or long leg undergarments. These usually aren't cheap but they generally work well. You can also purchase special hosiery that holds skin on the legs like a girdle. These are perfect when wearing dresses or to wear under slacks.

You may be considering undergoing surgery for excess skin removal or maybe you've just decided to live with the problem. Either way, you'll need to keep your skin tight until the day you may have the surgery. Not only will you look better but you'll feel better about yourself.

Low-Carb Diet – Best Choice to Lose Weight and Lower Cholesterol

2008-07-17T05:43:00.001-07:00

If you really want to lose weight and decrease your cholesterol level, you may try the low-carbohydrate diet, according to a study published in the July 17 issue of the New England Journal of Medicine.

The study compared the effects of three diets on a number of 322 moderately obese employees at the Nuclear Research Center in Dimona, Israel. The participants were randomly assigned to follow either a low-carb diet based on the Atkins diet plan, or a Mediterranean diet or low-fat diet, based on American Heart Association guidelines.

In the low-fat diet, the participants were given no more then 30 percent of calories from fat, restricted calories (1,500 for women per day, and 1,800 for men), and cholesterol (300 milligrams a day) focusing on low-fat grains, vegetables and fruits as options. The Mediterranean diet had similar calorie, fat and cholesterol restrictions, emphasizing poultry, fish, olive oil, and nuts.

The low-carb diet sets limits for carbohydrates, but none for calories or fat, the participants being able to consume meat, fish, chicken, eggs, and just a few vegetables.

Over the next two years, an astounding 84.6 percent of participants stayed on their diets most probably because the research was done in a controlled environment and also they were counseled on how to stick to their eating plans and were asked to fill questionnaires on what they ate.

The participants were weighed in every month and had other measurements, such as cholesterol and blood sugar taken four times during the two-year study, from 2005 to 2007.

The maximum weight loss happened in the first six months; then dieters went on maintenance.

Overall, all three diets appeared to have worked.

“The three diet strategies were beneficial for two years for all the biomarkers, but some of them were more specifically better than other,” said Iris Shai, RD, PhD, the study's lead author, and a researcher in nutrition and chronic diseases at Ben-Gurion University of the Negev, Beer-Sheva, Israel.

However, those on low-carb diet lost the most weight in two years-about 10.3 pounds, while those in the Mediterranean diet lost 10 pounds and those on the low-fat regimen lost 6.5 pounds.

Most surprising were cholesterol levels at the end of the study. Critics have long sustained that while an Atkins diet could help people lose weight but feared that over the long term, may increase cholesterol levels because it allows more fat.

The study suggested the opposite, as the low-carb diet reduced the total cholesterol-to-good cholesterol ration by 20 percent, compared to just 12 percent in the low-fat diet.

“The low-carb diet improved HDL [‘good’ cholesterol] the most,” Shai said.

Moreover, in the 36 dieters with diabetes, those on the Mediterranean diet had better blood sugar and insulin measures.

Even though the low-carb diet appears to work better than the other two, this does not mean people should avoid choosing a Mediterranean diet or a low fat diet, Shai said. However, she suggests that once people choose any of the three options they should stick to it in order to have results.

More than that, people should practice moderation when it comes to food. A healthy lifestyle may not lead to weight problems later in life. Also, exercising on daily basis always helps when it comes to keeping weight in normal limits, thus delaying weight-related problems.

Moreover, according to a study presented lat month at the Endocrine Society’s 90th Annual Meeting in San Francisco, people should not skip breakfast because it helps them cut sweets and starchy foods and also boost the metabolism, thus helping people lose weight.

This is not the first time breakfast is said to play an important role in losing weight and keeping a healthy diet with more fruits and vegetables. Of course, people should not expect to lose weight in a very short time if they choose a diet based on a healthy breakfast and more vegetables and fruits.

The Holiday Diet

2008-07-16T03:22:00.001-07:00

Summer is at its height (well in the northern hemisphere anyway)...

If you've been dieting for weeks or months to get in shape for your holiday, how can you ensure you don't undo all your hard work in just a week or two? Can you stick to healthy habits and still enjoy yourself?

Definitely! Here's my top six tips for having a brilliant, healthy holiday.

Plenty of water

When you're traveling, make sure you have bottled water with you for the journey. If you're going somewhere hot - even if it's just the beach - be sure to stay hydrated. Even if it's a cool day, you'll need extra water if you're walking or hiking.

(And, of course, be very careful about drinking tap water when you're abroad. If you're at all unsure, buy bottled water or boil the tap water first.)
Get active

One of the best things about being on holiday is the chance to do something new. Wherever you're going, there's bound to be new activities to try - it might be horse-riding, rock-climbing, ski-ing, sailing, wind-surfing...

If you're feeling less adventurous, how about walking? Whether you're going for a picnic in the countryside, or sight-seeing in a major city, getting there on foot guarantees seeing some interesting things along the way.
Five a day

It's tempting to let healthy eating slide when you're on holiday, but keeping your fruit and veg intake up helps. Find a nearby supermarket and grab some pieces of fruit - take them with you when you're out and about, and you'll always have a healthy snack to hand. When eating out, order a side salad with your meal.
Ask about portion sizes

Some restaurant dishes might easily be big enough for two; other places expect you to order tapas-style and have several dishes each. Ask how big the portions are - or try ordering less to begin with, then have an extra course if you're still hungry.

Don't be afraid to request something a little different: here in the UK, guesthouses usually offer a "full English" breakfast (typically sausage, bacon, toast, egg, mushrooms, beans, tomato) but will happily provide a lighter option, such as scrambled eggs on toast, if you ask.
Plan ahead

When you know you'll be stuck on a plane or train for hours, or if you're going to be out all day, make sure you have some healthy snacks to hand. Granola bars, trail mix, dried fruit and nuts, small boxes of fruit juice and even a bit of dark chocolate are all easily-portable options.

- Eat for the right reasons
- Don't eat food that you don't want just because it's there, or because you've paid for it. Airplane lines in particular may serve you more than you want (especially when you're sitting down for eight or ten hours straight, rather than keeping active). The price of the food compared to the price of your flight is minuscule; leave anything you don't want, and consider taking your own snacks on board.
Try to eat just when you're hungry - or when you're enjoying something as a special treat.

If you try to keep to the guidelines above, you'll be keeping up your healthy habits whilst away - and you won't return home to a nasty shock on the scales. But don't fret over putting on a pound or two; it'll come off almost instantly once you return to your usual routine, so enjoy your holiday!

Lipodissolve the New Cellulite Treatment Technique

2008-07-15T00:02:00.001-07:00

Lipodissolve offers many benefits over liposuction. First, there is no need for anesthesia, and treatments can be completed comfortably in only minutes. Also, there is minimal downtime and patients can avoid the complications commonly associated with surgery, such as bleeding and unattractive scarring. Finally, lipodissolve is a more affordable body contouring option when compared to liposuction.

Skin Deep Medical Technologies is now celebrating 2 successful years performing lipodissolve for women and men looking for a body contouring and cellulite treatment technique that is less invasive than traditional Virginia liposuction methods. They’ve added the latest information on lipodissolve to their Web site (www.skindeepmedical.com).

“With lipodissolve, we are able to treat almost any area of the body,” says Dr. Ralph Hasspieler, director of Skin Deep Medical Technologies. “Not surprisingly, the thighs, hips, love handles, and belly ‘pooch’ are the most common areas our patients seek to treat, but this body contouring method is also safe and effective for several other areas, including the face, chin, buttocks, and areas under the bra.”

“Our clients appreciate that lipodissolve helps them slim their appearance safely without requiring weeks of downtime and recovery,” adds Dr. Hasspieler. “Unlike liposuction cosmetic surgery in Virginia, lipodissolve naturally breaks down fat cells through injections of specially-formulated medications, allowing your body’s lymphatic system to eliminate these cells soon after treatment.”

Following a patient’s series of injections using micro-needles, the chemical reaction that dissolves fat also can improve the appearance of cellulite that has formed on the thighs, legs, and buttocks. Most women living with cellulite have tried smoothing creams with disappointing results and are surprised to learn that even liposuction will not improve the appearance of cellulite in most cases.

Like a Virginia liposuction procedure, lipodissolve works best for people near their ideal weight. With diet advice and the use of medications, the professionals at Skin Deep Medical Technologies have successfully helped many patients lose enough weight to make targeting residual fat deposits with lipodissolve appropriate.

“For people who take care of themselves and watch their figure, lipodissolve can achieve permanent slimming results,” says Dr. Hasspieler. “I encourage anyone considering medical spa treatments such as BOTOX® Cosmetic, laser skin resurfacing, and photo rejuvenation to spend some time researching lipodissolve.”

Dr. Ralph Hasspieler is the founder of Skin Deep Medical Technologies (www.skindeepmedical.com). A graduate of Queen’s University School of Medicine in Ontario, Canada, Dr. Hasspieler has devoted himself to providing up-to-date non-surgical cosmetic treatments. He has been practicing medicine for over 20 years and along with his medical staff offers highly individualized evaluation and treatment based on proven medical principles and technologies. Treatments at Skin Deep Medical focus on reversing the effects of aging, removing unwanted hair, and improving skin tone and body contour.

Don't Let Fruit Allergies Limit Your Diet

2008-07-14T01:58:00.001-07:00

These allergies manifest themselves in a variety of ways and almost always people can attribute symptoms to a specific fruit because the reaction is quick.

Oral Allergy Syndrome

A large portion of people who suffer from fruit allergies exhibit mild to uncomfortable itching, tingling, burning and even swelling of the oral areas. Anywhere where the fresh fruit touches the tongue, lips, mouth and throat are subject to these symptoms. These symptoms are all a part of what is known as oral allergy syndrome.

This syndrome not only covers fruit allergies but also vegetables as well and it has to do with mixed chemical reactions of the proteins in the food as well as pollen. In fact, most people with fruit allergies also have allergies to various types of pollen. What is curious is the fact that vegetables and fruits, when cooked, do not usually cause allergies. This is likely due to the fact that the pollen and proteins present are leeched out in the cooking process.

In a small percentage of people who have fruit allergies skin rashes, redness and irritation may also result. In very rare cases, anaphylaxis can occur which is basically when your blood pressure drops, restricting oxygen flow to the brain and also mouth, throat and air passageways can swell, restricting breathing. Death can occur if this condition is left untreated.

Pollen And Fruit Associations

If you have fruit allergies, you may notice that you are not allergic to all fruits, just certain classes of them. In fact, these allergies are often times closely related to your other allergies that you might have. For instance, if you are allergic to ragweed, then chances are if you develop fruit allergies, they would likely be from bananas and various types of melons like honeydew, cantaloupe and watermelon.

Birch tree allergies may precipitate fruit allergies like apple, pears, cherries, kiwi and stone fruits like peaches, apricots and plums. For the few individuals with allergies citrus, oranges, lemons, limes and grapefruits are likely to cause some symptoms, probably due to the acid content.

Treating Fruit Allergies

Avoidance is the best solution when fruits cause allergic reactions, whether it is swelling and irritation around oral areas or even skin rashes on the body. Some people have developed a tolerance of some fruits due to allergy shots but this solution does not work for everyone.

How Foods Low in Cholesterol can Keep us Healthy

2008-07-13T03:42:00.001-07:00

Foods that are high in cholesterol increase the chances of the blood vessels in the body becoming clogged. Foods that are low in cholesterol and high in fiber keep cholesterol at the appropriate levels and help to keep the free from fat. High fiber foods soak up cholesterol and foods low in cholesterol can help to lower the chances of heart disease developing.

A good diet consists of foods that are low in fat which in turn helps to keep cholesterol levels down. Fruits, vegetables, whole grain and pulses are all excellent sources of foods low in cholesterol that can contribute to good health. Combining foods that are low in cholesterol with regular exercise while cutting out fatty foods and alcohol are major steps to take on the way to lower cholesterol levels and to fight against heart disease.

Preventing Heart Disease with Foods Low in Cholesterol

Far too many people suffer from heart disease and related problems which are mostly caused by inactivity, stress and a fatty diet. There are certain foods which can make a significant difference to the odds of becoming afflicted with heart problems and taking regular exercise is also a major push. It has to be a combined effort in order to take full advantage of the benefits of either. There are a number of foods which are ideal when trying to lower cholesterol levels.

Oats can balance blood sugar levels in the body as well as soak up cholesterol from the bloodstream. Avocado is an excellent source of monounsaturated fats which can make a huge difference in lowering cholesterol. Extra virgin olive oil, fruits, green salads and vegetables, particularly leafy vegetables should form a major part of the diet when trying to lower cholesterol. Not only do these low in cholesterol foods help to lower cholesterol levels, but they also help to maintain and sustain healthy levels of cholesterol in the body.

Start off the day with cereals, eat fruit for snacks and replace the normally consumed animal fats with small amounts of nuts and olives. Dinners full of vegetables and lentils can be both filling and healthy as can soybean dishes. Replacing white bread and rice with brown varieties and eating lean meat and chicken as well as fish full of omega 3 and additions like extra virgin olive oil and garlic are guaranteed to produce optimal levels of cholesterol in the body.

Dieting and Metabolism

2008-07-12T02:04:00.000-07:00

When we're bombarded with images of gorgeous celebrities who seem to lose weight in the time it takes us to eat a Danish pastry, it's no wonder we're often tempted to cut our already low calorie intakes in an effort to shift an extra pound or two each week.

But surprisingly, rather than helping us to reach our target weight more quickly, severely restricting calories actually prevents our bodies from burning unwanted fat stores effectively - and unfortunately, this means that weight loss slows down.

Why does a very low calorie intake slow down weight loss?

Quite simply, your body goes into 'starvation mode'. This mechanism, which is thought to have evolved as a defence against starvation, means the body becomes super efficient at making the most of the calories it does get from food and drink. The main way it does this is to protect its fat stores and instead use lean tissue or muscle to provide it with some of the calories it needs to keep functioning. This directly leads to a loss of muscle, which in turn lowers metabolic rate so that the body needs fewer calories to keep ticking over and weight loss slows down. Of course, this is the perfect solution if you're in a famine situation. But if you're trying to lose weight, it's going to do little to help you shift those unwanted pounds.

So how many calories should I have to prevent starvation mode?

Unfortunately, there's no single answer to this question. As everyone's metabolism varies in the first place, so too will the point when the body starts to use muscle to provide it with calories in a 'famine-type' situation. That's why WLR works out suitable calorie intakes for each member on an individual basis and never lets you opt to lose more than 2lb a week, which would require a severely restricted calorie intake. In other words, if you stick to the calorie intake recommended by WLR, you can be sure your body won't go into starvation mode.

As a general rule though, most nutrition experts recommend never going below 1,000-1,200 calories a day if you're dieting on your own. It's also worth bearing in mind that the body doesn't suddenly 'enter' and 'leave' starvation mode, like crossing the border from Devon into Cornwall. It's a gradual process - so you don't need to panic if you do go below your calorie intake very occasionally.

What's the link between muscle and metabolism?

The metabolic rate - the rate at which the body burns calories - is partly determined by the amount of muscle we have. In general, the more muscle we have, the higher our metabolic rate; the less muscle we have, the lower our metabolic rate. This explains why men, who have a high proportion of muscle, have a faster metabolism than women, and why a 20-year-old has a higher metabolism than a 70-year-old - again, they have more muscle.

Ultimately, muscle burns a lot more calories than fat so when we lose muscle, our metabolic rate drops and we burn fewer calories. In fact, research shows that the body loses a proportionately high amount of muscle with a very low calorie intake and this may considerably suppress metabolism by up to 45 percent.

This explains why it's crucial to do as much as you can to protect your metabolic rate, especially when you're dieting. And this means dieting sensibly with a suitable, rather than a very low calorie intake so that you lose fat rather than muscle.

Is there anything else I can do to stop losing muscle when I'm dieting?

As well as making sure you have sufficient calories to burn fat rather than muscle, it's also possible to build muscle, which in turn boosts metabolism. And the way to do this is, of course, to increase the amount of exercise you do. While aerobic activities such as jogging, swimming, fast walking and aerobic classes help to tone muscle and burn fat, strength or resistance training in particular will increase the amount of muscle you have in your body. And this is good news because for every extra 1lb of muscle you have, your body uses around an extra 50 calories a day! This means an extra 10lb of muscle will burn roughly an extra 500 calories a day without you doing anything - and that's a sufficient amount to lose 1lb in a week.

But doesn't your metabolism drop when you lose weight anyway?

Yes, your metabolic rate naturally slows down a little when you lose weight, but this isn't automatically because you've lost muscle. It's because when your body has less weight to carry around, it needs fewer calories. This means if you weighed 13st to start with and now weigh 9st, you need fewer calories to maintain your new weight than you did when you were heavier. Simply put, there's 4st less of you to carry up and down the stairs, into the bath, around the supermarket and to the bus stop - and because your body doesn't have to work as hard as it did in the past, it can survive on fewer calories! This is why you should regularly update your Goals and Results - as your weight drops, Weight Loss Resources will recalculate how many calories you need to keep losing weight at your chosen rate.

Will yo-yo dieting have damaged my metabolism permanently?

Fortunately not! The idea that yo-yo dieting permanently lowers your metabolism has been relegated to the archives. However, if you've frequently crash dieted and severely restricted your calorie intake without exercising, it's likely you'll have a lot less muscle now compared with the very first time you dieted. As a consequence, it's likely your metabolism will also be lower so that you need fewer calories to maintain your current weight. This is because when you follow a very low calorie diet, you lose muscle as well as fat (see above). But when the weight goes back on, you usually only regain fat. This means, your metabolic rate is likely to have dropped a little every time you've dieted, making it slightly harder each time for you to lose weight. The good news is you can increase the amount of muscle you have by increasing the amount of exercise you do. This in turn will rev up your metabolism so that you can lose weight one final time on a slightly higher calorie intake than you've perhaps been used to.

Make Meat Healthier with Red Wine

2008-07-10T17:59:00.000-07:00

Having a meaty meal? Drinking a little red wine may make it healthier, thanks to compounds in red wine, an Israeli study shows. The researchers cooked turkey thighs and then ground them up for the study. They fed the ground turkey to rats, with or without red wine that had been stripped of its alcohol.

When the rats finished eating, the researchers analyzed the rats' stomach and blood chemistry.

The rats that had eaten the turkey meat without the wine had high levels of chemicals that promote oxidation, which has been linked to cancer, atherosclerosis, and other serious diseases, the study states.
But the rats that got the turkey meat and the red wine had less of those oxidation chemicals in their stomach and blood after their meal.

Chalk that up to antioxidants called polyphenols in red wine, say the researchers, who included Shlomit Gorelik, MSc, of the Hebrew University of Jerusalem.

Red wine's antioxidants balanced out the turkey meat's oxidants, and the stomach was the "bioreactor" where that balancing act took place, Gorelik's team reports.

Red wine isn't the only way to get polyphenols. Good sources also include onions, apples, tea, red grapes, grape juice, strawberries, raspberries, blueberries, cranberries, and certain nuts, according to the U.S. Department of Agriculture.

"Diets high in fat and red meat are contributory risk factors, whereas the consumption of polyphenol-rich fruits, vegetables, and their derived beverages during the meal seems to reduce these risk factors and provide important protective benefits for human health," the researchers write in the Journal of Agricultural and Food Chemistry.

The researchers say their findings are in line with other research in people. But they didn't follow the rats to see if drinking red wine led to better health or longer lives.

High Fiber Recipe - Beef, Bean and Barley Stew

2008-07-09T21:50:00.001-07:00

“Everyone loves this quicker, hearty version of an old-time favorite! Lower-salt ingredients also work well. Use the simmer time to call a friend, start the wash, or help the kids with homework! Makes great leftovers too! Serve with crusty French bread, or hearty whole wheat slices! Enjoy!"

PREP TIME
20 Min

COOK TIME
30 Min

READY IN
50 Min

INGREDIENTS (Nutrition)

    * 1 pound cubed beef stew meat
    * 1 small onion, chopped
    * 1 pinch salt
    * 1/4 teaspoon ground black pepper
    * 3 cloves garlic, crushed
    * 2 (14 ounce) cans beef broth
    * 3 1/2 cups water
    * 1 cup peeled and diced tomatoes with juice
    * 1 potato, cubed
    * 2 carrots, chopped
    * 1/4 medium head cabbage, shredded
    * 1/3 cup quick-cooking barley
    * 1 (14.5 ounce) can great Northern beans, rinsed and drained
    * 1/4 teaspoon dried oregano
    * 1/4 teaspoon dried basil
    * 1/4 teaspoon dried rosemary
    * 1/4 teaspoon caraway seeds

DIRECTIONS

1. Coat a large pot or Dutch oven with cooking spray. Place over medium heat and cook beef until brown. Stir in onion and cook until translucent. Drain fat. Stir in salt, pepper and garlic and cook 1 minute. Pour in beef broth, water and tomatoes. Stir in potato, carrots, cabbage, barley and beans. And season with oregano, basil, rosemary and caraway. Bring to a boil, then reduce heat and simmer 20 minutes.

Eat Out Healthily on a Budget

2008-07-08T23:39:00.001-07:00

Has your favorite restaurant become more expensive recently? I've noticed several places bumping up the price of every dish on the menu, to cope with the rising cost of food. When you want to enjoy a meal out with your partner or family, it's tempting to go somewhere cheap and cheerful - a pizza place, or an all-you-can-eat buffet. But the more up-market restaurants tend to be healthier, and with a few tweaks to your ordering, you can save money and help yourself stick to your diet.

1. Go out for lunch rather than dinner

Rather than going out for an evening meal, why not make your restaurant trip a lunch-time one? Many places offer cheaper options at midday - some do a cut-down version of their evening menu, with lower prices! Most of us also eat less at lunch than at dinner, so you won't need a full three-course meal.
2. Avoid "tapas" style places -- it's easy to over-order

Have you ever been to an unfamiliar restaurant and ordered far too much? When faced with a menu that consists of lots of small dishes, such as in a tapas bar, it's easy to get carried away. Your best bet is to stick with places that do full entrees (avoiding adding side dishes). If you are unsure about portion sizes, ask your waiter.
3. Look for places with set three-course menus and deals (often early evening)

When you know you want a three-course meal, look for a restaurant with a set price deal. Some do these on certain days of the week, others have cheaper options during the early evening. The advantage of these menus is that portion sizes tend to be sensible - the restaurant knows you'll be eating three courses, so they won't serve you so much that you're stuffed after your starter.
4. Split a bottle of wine between three or four people

If there are enough adults in your party, sharing a bottle of wine between three or four people instead of two will help reduce the final bill - and will stop you from wasting much of your calorie allowance on alcohol. If there's just two of you, order by the glass, and just have one each - or have sparkling water instead.
5. Order the vegetarian option

Almost every restaurant offers vegetarian dishes, and these tend to be several dollars cheaper than meat or fish ones. Picking a meat-free choice is also good for you; so long as it doesn't involve a huge amount of cheese or cream, the veggie option will probably be lower-fat than the alternatives.
6. Split a dish between two, if you want several courses

Most places are happy to give you a second plate along with your starter, so that you can share it easily. If you want two or three courses but know the restaurant serves large portions, you can save money and save yourself from over-eating by sharing a dish with your friend or partner.
7. Skip dessert

This one is hard (for me, at least!) so I've left it till last. But why not try skipping dessert? Your slab of cheesecake or huge ice-cream sundae might well contain more calories than the rest of your meal combined ... and it'll add a good few dollars to the bill. Have a coffee instead, or buy yourself some frozen yogurt on the way home.

10 food fibs that will make you fat

2008-07-08T01:58:00.001-07:00

When Pinocchio lied, his nose grew. When you lie to yourself about your diet, it won't be your nose growing, warns Sophie Pachella, founder of EatStrong

1. I deserve it
This is a classic example of self-sabotage. Exactly what do you deserve? Blown progress? Thicker thighs? Self-medicating with food is a learned behaviour, which invariably leaves us feeling miserable. Instead, establish a food-free reward system such as indulging in a good workout, or new pair of running socks. Work on progressively altering the feeling that food soothes. The numbing effect is fleeting at best but the consequences sadly linger.

2. I've saved calories by missing breakfast
Not so. In fact, nothing could be further from the truth. Skipping breakfast lowers your metabolism meaning that the next meal you eat is far more likely to be stored as saddle bags. Skipping a healthy breakfast doesn't give you free license to gorge on crisps and biscuits before lunch. Some starters can run up over 1500 calories. Eat regularly and consistently to keep your blood sugar level and temper temptation.

3. It's free!
Hardly. The free 500-calorie bagel at the office costs you £50 with your personal trainer just to get back to square one. Furthermore, when food is free, we settle for below-par standards. Stale? Picked over? Ask yourself if you'd shell out the money to eat it. While you're at it, pop 50p in a jar each time you refuse free food. At the end of the month treat yourself to a healthy reward.

4. It would be rude to refuse
Never have two issues been as frequently confused as food and love. When a colleague, mother or friend offers us food, we feel compelled to accept even when we're not hungry. If this situation occurs frequently make your case clear. Rather than repeatedly turning down food, state your intention once, firmly and politely and ask for your efforts to be supported. In circumstances which require a little more finesse, graciously accept while insisting you're already full and are only having a bite because 'it looks divine'. If you announce your intention, you're less likely to then polish off of the entire slice of cake.

5. It's not the same without (popcorn, hotdog?)
If an event requires food to distract you, go home. It can't be that entertaining. Our behaviour at the cinema is quasi-Pavlovian. So use this to your advantage. Create a new habit, and work at making it stick. Bring your own air-popped popcorn to the cinema or better yet, take pride in proving to yourself you can survive two hours without food. Once you've established a new habit, you can draw upon that behaviour the next time and repeat it until it becomes the new you.

6. Supersize and save!
Pay £1 extra for a coke and plate of chips...why not? Because your goal isn't to load up on as much food as possible, that's why. Food isn't scarce. If you pay full price for half the portion, enjoy the fact that you're treating yourself right. Pay more for less you. Now that's a bargain.

7. It would be wasteful not to
Call me cheap, but this is my downfall. Throwing food away doesn't come easily; apparently I'd rather use my tummy as a trash can. How many times have you finished what's on your plate in a restaurant because you paid for it, even though it didn't taste particularly good or ate a tasteless protein bar because it cost £1.50? The 'children are starving' mantra haunts us, but we fail to recognise that shoveling in the last few bites won't help anyone. Note to mums: stop this manipulative tactic immediately. It's a terrible precedent to set. Overeating is just as wasteful than throwing leftover food.

8. But it's a party, we've got to celebrate
Is every get-together an excuse to eat? Food is fuel, not a party trick. Focus on the conversation and company, rather than the catering. You might meet someone nice, which beats a pig in a blanket.

9. Just this once won't hurt...
Actually, yes it will. The devil is in the details. A hundred calories a day translates into an additional 10.2lbs a year. Your body is the most accurate computer ever made. While you might choose to pretend that the sneaked bite never occurred, your metabolism won't let a single calorie slip by. Rather than working on excuses, channel your energy into testing whether 'just this once' you can pass the temptation by. The pride you gain is immeasurable.

10. It's too complicated/expensive to eat right
When we're feeling particularly lazy, this little fib sounds plausible until we weigh the cost of an apple or a yoghurt against a bag of crisps. Echoing Fib No.3, think how much you'll save by eliminating the need for another training session to melt away a pound of fat grown as a result of 'cheap decisions'. Inexpensive healthy snacks are abundant. Make a list of your 20 favourites, and refer to it when feeling thrifty.

8 Tips For Losing Weight

2008-07-07T00:41:00.001-07:00

1. Never crash diet to lose weight

When you lose weight rapidly your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks that it's starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie (they burn at a slower pace than they normally would). Then when you start eating normally again, your body stores as much food as it can into your fat cells in case of another “famine.”

2. Best weight loss plan: substitute foods instead of eliminating them

Although many people feel that “diet” or “reduced fat” foods are not as good as the original, it can be a big help to buy less fatty snack foods. Try out different reduced fat brands and items and who knows, you may find something that you like even better than the original. The key is making sustainable changes - if you can't live without tortilla chips, trying to eliminate them entirely from your diet won't work. Making the change to a lower-calorie reduced fat tortilla chip can make a noticeable change in total calories consumed over time.
3. What drinks for losing weight

Cutting soda out of your diet completely can save the average person 360 calories or more each day. Even diet soda, fruit juices, and whole milk can add unnecessary calories to your daily intake. Instead, drink lots of water and switch from whole to skim or even soy milk; the little things can make a big difference.

4. Weight loss = healthy diet and moving around

Getting up, moving around, and exercising will reduce the amount of food that you will need to cut back on. There are obviously many opportunities to be athletic and active (i.e. sports teams, the gym, going for a jog, etc.) if that interests you, but these aren't the only ways to increase your activity level. You can walk to school, bike to work, walk up and down the stairs a few times before you take a shower, take an extra lap or two around the grocery store.

The American College of Sports Medicine recommends 30-45 minutes of moderate aerobic performed 3-5 times per week in their Guidelines for Healthy Aerobic Activity, but if all you can do is walk around the block twice before you go to bed, that's a good start. Anything is better than nothing, and it's harder to be eating while you're moving around, so it may result in you eating slightly less as well as burning more calories.

The best thing about aerobic exercise is that the benefits are cumulative - you essentially gain the same health benefits from taking three ten-minute walks throughout the day as you do from taking one 30 minute walk. With this in mind, it can be much easier to break your activity goal into manageable pieces that will fit into your day.
5. Gradual changes are best for losing weight

Gradually ease into your diet if possible. Many diet programs allow you to do this. Remember that small changes are easier to stick with than drastic ones. Start by always leaving a little extra on your plate, or drinking water instead of soda. Smaller changes are also more likely to remain with you when the duration of your diet is complete. Aim for behavior-change goals that you know you will be able to maintain over years, not just weeks.

6. Don't overeat

If you're full, or even simply satisfied, stop eating. There's no need to eat until your stomach feels like it's going to explode. Also, keep in mind that it takes a while for the nutrients in your food to enter your bloodstream, and circulate to the nerve centers in your brain that regulate appetite. Eating slowly is helpful in this regard--you give your body a chance to recognize that you've had enough to eat.

7. Try not to banish certain foods when dieting

Don't tell yourself that you can NEVER have something again because you will immediately crave it. People need to eat fats to be healthy as well, just make sure that you're eating them in moderation, and maybe try to balance out a fatty food you ate earlier in the day by choosing celery sticks over chips for your snack. Try to get yourself to think, “I know I CAN have it, but should I have it?”
8. Successful weight loss: be in it for the long term

Crash diets and unsustainable exercise routines will not keep you at your desired weight for the long term. You need to focus on realistic, acheivable goals - behavior modification that you can live with for years, instead of just weeks. For an example, let's say that a hypothetical person is ten pounds overweight, but at perfect energy balance - they eat exactly as many calories as they burn every day, so their weight remains constant. If that person sacrifices one small snack that they have every day, let's say a handful of chips equaling 100 calories, over the course of a year that person will lose over ten pounds! A pound of fat on your body represents 3500 stored calories. 100 calories X 365 days in a year = 36,500 calories, or over ten pounds of fat. Small changes can make a big difference in your health.

How Diet Pills Work

2008-07-06T00:18:00.001-07:00

Their ads claim they can help you "feel more fit," "boost your energy" and "melt away the pounds." Who needs diet and exercise when a little pill can erase the weight quickly and easily? With more than 60 percent of Americans now considered overweight or obese, diet drugs have turned into a multibillion dollar industry in the United States.

But although diet pills promise a quick fix, can they deliver? Can they help you lose weight? And if so, can they help you keep it off? Weight-loss questions aside, several diet drugs over the last decade have been associated with serious heart problems and other health-related issues, and diet pills have even been linked to a number of deaths.

In this article, we will look at the wide variety of diet pills available, find out how they work and what their side effects are and see if they live up to their promises.

Do Diet Pills Really Work?
Many over-the-counter diet pill manufacturers say their product will help you see miraculous weight loss -- like losing up to 30 pounds in 30 days -- without diet or exercise. Their claims sound too good to be true, and most of them are.

A few pills, especially the newer prescription varieties (such as Meridia and Xenical), have been shown in clinical studies to help dieters shed a few pounds. But the majority of the ads you see on the Internet and TV are for products that are unregulated, untested and unproven.

Even the most effective diet pills are only meant to be taken for a short period of time -- usually six months or less. During that time, doctor-prescribed weight-loss drugs can trim anywhere from 5 to 22 pounds, or up to 10 percent of your body weight. But after six months, your body develops a tolerance to these drugs' effects, and weight loss plateaus. After that, if you don't also follow a healthy eating and exercise plan, the weight will come right back.

Side Effects of Diet-pill Use

Different diet pills contain different ingredients, so their effects vary:

As fat blockers like orlistat (Xenical) remove excess fats via the intestines, they may cause uncomfortable cramping, gas and diarrhea. Because these drugs also reduce the body's absorption of essential vitamins and nutrients, people who take Xenical are advised to take a daily multivitamin supplement.

Sibutramine (Meridia) and other similar appetite suppressants stimulate the sympathetic nervous system, which can raise blood pressure and heart rate. This increases the risk of heart attack and cardiac arrest, especially among people who already suffer from high blood pressure, irregular heartbeat or heart disease. In fact, between February 1998 and March 2003, the FDA received reports of 49 deaths related to sibutramine. Other, more minor side effects include constipation, headache, dry mouth and insomnia (because the chemicals in these drugs also influence sleep patterns).

Herbal diet pills, even though they're "all natural," can have potentially dangerous side effects depending upon their ingredients. "Herbal" doesn't necessarily mean "safe." Also, because they are considered part of the food industry and are therefore regulated differently by the FDA, there is no guarantee that they can live up to their manufacturers' claims.

Weight Control With Breakfast

2008-07-04T22:20:00.001-07:00

Eating breakfast regularly is a common characteristic among those who lose weight and keep it off, according to a recent study published in Obesity Research.

Successful Weight Loss "Maintainers"

The NWCR includes information on almost 3000 individuals. On average, these people have lost 71 pounds (32.4 kg) and kept the weight off for over 6 years. Strategies previously identified that contribute to their success are eating a low-fat, high-carbohydrate diet, monitoring food intake and body weight, and maintaining high levels of physical activity.

Breakfast & Weight

As part of routine follow-up, the people in the NWCR were asked, "How many days of the week do you eat breakfast?" Nearly 80% reported eating breakfast 7 days per week and only 4% reported never eating breakfast. Almost 90% said that they ate breakfast on most days of the week (4 or more days). There was no significant difference between breakfast eaters and non-breakfast eaters in the number of calories they consumed during the day.

Breakfast - Calorie Intake

In the general public, the percentage of people who skip breakfast is on the rise, from about 14% in 1965 to 25% in 1991. Some people skip breakfast because they feel it will reduce their overall daily calorie intake. However, in this study the daily caloric intakes of the two groups were comparable, meaning that "breakfast skippers" were making up the calories they missed at other points throughout the day.

A Good Weight Loss Strategy

Eating breakfast is obviously a good strategy to include in your weight maintenance efforts. For those in a hurry in the morning, quick options include instant oatmeal, a bagel, cold cereal, a piece of fruit, or a carton of yogurt. If you have a little more time to be creative, check the recipe files of Mayoclinic.com, Foodfit, and Cooking Light for more low-fat breakfast ideas.

SOURCE: Wyatt H, Grunwald G, Mosca C, et al. Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity Research. 2002; 10:78-82.

Healthy Weight Loss Advice
The best way to lose weight and maintain your weight loss is to follow a healthy balanced diet and take regular exercise. The Food Pyramid Diet Guidelines remain the best basis for sensible eating. Anne Collins Diet is a proven diet plan which follows these dietary guidelines and offers lots of healthy weight loss tips, advice on weight loss motivation and more!

Nutrition, supplements ease arthritis

2008-06-26T02:54:00.001-07:00

I watched Tiger Woods win the U.S. Open this past week despite a painful left knee injury. He played a grueling 91 holes of golf and managed to stay focused on the game even though he was limping. This was an amazing feat, considering joint injuries and arthritis can be particularly miserable with minimal movement. I am often asked to recommend diet or supplements for those who suffer with joint pain due to arthritis.

It is important to note that there are several types of arthritis and dietary studies. Results may be different for each type.

There are more than 20 million Americans with osteoarthritis or degenerative joint disease, the most common type of arthritis. The cartilage in the joints begins to break down, causing the bones to lose the cushion between them.

There are many diets that are touted to reduce arthritis pain, but most have no basis in scientific studies. Generally, a well-balanced diet rich in fruits and vegetables is recommended. Good evidence supports the use of olive oil and canola oil and decreasing the use of corn and safflower oils in cooking. Experts recommend three servings a week of fish such as salmon or tuna. Losing a few pounds can help weight-bearing joints such as knees and hips. One study supported the use of a vegetarian diet for arthritis.

Probably the best-known supplement for arthritis pain and symptom relief is a combination of glucosamine sulfate and chondroitin sulfate. The National Institutes of Health conducted a study of more than 1,500 subjects with an average age of 59 to determine the effectiveness of this supplement for the treatment of osteoarthritis. Seventy-nine percent of participants who reported moderate to severe pain showed improvement with the combination supplement of glucosamine and chondroitin. The study participants took 1,500 milligrams of glucosamine sulfate in doses of 500 milligrams three times a day. The chondroitin sulfate dose was 1,200 milligrams given as 400 milligrams three times a day.

Participants with mild pain did not notice a significant improvement. Those who took only glucosamine sulfate or chondroitin sulfate alone did not see a change in symptoms.

Supplements you can buy over the counter may differ greatly in their purity and their digestibility. The supplements in this study were manufactured using the same high standards as those for prescription drugs. Choose your supplements wisely, and be sure you are getting a quality product. You may have to take glucosamine and chondroitin for one to two months before you see any results.

Ginger is another supplement that shows promise for reducing inflammation. Ginger can interfere with medications that you take to thin the blood, so check with your health care provider before starting this supplement.

Those who have a diagnosis of gallstones should not use ginger.

Fish oil supplements may be helpful for those with rheumatoid arthritis. Read labels and choose only supplements that have been tested for contaminates such as lead or mercury.

Healthy Diet Lowers Death Risk for Women

2008-06-26T02:47:00.001-07:00

Women can protect themselves against death from heart disease and other causes by sticking with a diet that is low in saturated fats and sugar and high in vegetables, fruits and whole grains, a new study suggests.

"We investigated a Western eating pattern -- lots of red and processed meat, French fries, refined grains and sweets -- and a prudent pattern -- lots of fruit, vegetables, legumes, whole grains, fish and poultry -- in relation to mortality," explained study author Christin Heidemann, who conducted her research while in the department of nutrition at the Harvard School of Public Health in Boston. She is now a research scientist in the department of epidemiology at the German Institute of Human Nutrition in Nuthetal.

"[Women] with a high adherence to the prudent pattern had a 17 percent lower long-term risk of premature death from all causes, and a 28 percent lower risk of death from cardiovascular disease, compared to women with a low adherence to this pattern," Heidemann noted.

The findings were expected to be published in the July 15 issue of Circulation.

The researchers noted that what they defined as a prudent diet closely reflects dietary recommendations from the American Heart Association that target all healthy men and women, including taking steps to: limit saturated fats, cholesterol, and sodium; to lower sugar consumption; to eat fish twice weekly; to eat more fruits, vegetables, whole-grain and high-fiber foods; and to eat fat-free and low-fat dairy products.

The results mirror earlier reports such as one out of the University of Minnesota's School of Public Health that was published in Circulation earlier this year that also suggested a Western diet can compromise overall health.

In that earlier study of 10,000 Americans, a diet heavy in red meat, fried foods and refined grains was found to be associated with a higher risk for heart problems and diabetes via the development of the so-called metabolic syndrome. In that case, the finding applied to both men and women.

In the current effort, Heidemann and her team gleaned its observations from an analysis of the eating habits of more than 72,000 women who had participated in the Nurse's Health Study between 1984 and 2002.

All the women were between the ages of 30 and 55, and most were white. Prior to participation, none had any history of heart attack, angina, coronary-artery surgery, diabetes or cancer.

The authors sifted through five food questionnaires that had been completed every two to four years during the study period. The data concerned both portion sizes and frequency of consumption with respect to 116 different food items. In turn, foods were categorized as belonging to either a prudent or a Western diet.

Information was also collected regarding age, body weight and mass, blood pressure, supplement usage and physical activity routines.

Older women, those who exercised more, and those taking multivitamins and/or hormone replacement therapy were more likely to consume a prudent diet. By contrast, less active younger women who were more likely to smoke and less likely to take supplements were found more likely to have consumed a Western diet.

By the study's conclusion, just over 6,000 women had died: 1,154 from heart disease, 3,139 from cancer, and 1,718 from other causes.

With regard to both heart disease and death from all causes, consumption of a prudent diet was associated with a lower incidence of death compared with consumption of a Western diet.

High adherence to a Western diet was associated with a 22 percent higher risk of death from heart disease, a 21 percent higher risk of death from all causes, and a 16 percent higher risk of death from cancer.

Although a prudent diet was linked to a lower risk for death from cancer, the association was deemed not significant after accounting for other lifestyle and health factors.

"The results highlight the importance of intensifying efforts to promote the adoption of a healthy diet," Heidemann said.

"Recommendations to prevent chronic diseases and promote longevity may need to focus on overall dietary patterns, rather than individual nutrients," she added.

Lona Sandon, an assistant professor of clinical nutrition of the University of Texas Southwestern Medical Center at Dallas, said the finding is a no-brainer.

"If you eat your fruits and vegetables and whole grains, we know that that enhances health," she said. "And so, this is just another study to convince you that healthy eating does make a difference. Healthy eating does add years to your life."

"And I think women in particular should perk up at this study," Sandon added, "because there is still this notion that women don't die of heart disease. But the fact is, they do. And clearly, in terms of heart disease risk, diet makes a difference."

All about Yo-yo Dieting

2008-06-24T21:17:00.001-07:00

How many times have you successfully lost weight -- only to gain it again further down the track? Some people struggle with this for most of their lives. This is "yo-yo" dieting - a continuing pattern of gaining and losing weight. Sometimes it is called "weight cycling".

What Causes Yo-yo Dieting?

When your diet includes bouts of starvation, missing meals, or very low calories - you are setting yourself up for the yo-yo effect. While it seems that good results can be achieved quickly, sooner or later, the body gets the hint that less calories are coming in. The body adapts, and decides that energy must be conserved - and metabolism (the way the body burns food for energy) begins to slow down. Often this can be a 'plateau' - the weight loss that was initially achieved begins to slow down or stop.

Many people hit the wall at this point, and, struggling to maintain the diet, the weight begins to come back on. And what's even worse, is that for some people, the lowered metabolism means they end up with more weight than what they started at!

This is one of the problems with dieting (as a sudden fad) - the body's metabolism becomes less efficient with each dieting episode. The severe calorie restriction also causes loss of muscle tone. Less muscle once again means a slower metabolism. The commons signs of this are flabby upper arms (due to loss of tricep muscle tone and subsequent fat gain).

Alternatives to the Yoyo

It is a mental and emotional blow to go through all that dieting, just to be back where you started.

Rather than suddenly dieting - hoping for a quick weight loss, it is better to take a more long term sustainable approach.

Aim for modest weight loss (even small amounts of lost fat can improve your health)
If lowering calories do it slowly (i.e. don't suddenly drop 1000 calories per day).
Think of your diet as a healthy eating plan.
Look to change your lifestyle (activity levels and what and when and why you eat).
To break the weight loss plateau you need to give your metabolism a boost. Aim to increase your levels of physical activity. And if you are missing meals or eating too few calories you need to take a serious look at your diet and aim to eat more often (every 3 hours).
Don't skip breakfast.
Can you imagine still being on your "current" diet 1 year from now?

Recipe: Egg Drop Soup

2008-06-23T22:55:00.001-07:00

Egg Drop Soup I

"A family favorite when we're sick. Garnish with parsley flakes and serve with soy sauce. Better than chicken soup!"

INGREDIENTS

    * 4 cups water
    * 4 cubes chicken bouillon
    * 2 eggs
    * 1 teaspoon dried parsley
    * 1 tablespoon dried minced onion
    * 1 tablespoon cornstarch

DIRECTIONS

   1. In a medium saucepan, combine water, bouillon, and parsley and onion flakes. Bring to a boil.
   2. Lightly beat eggs together. Gradually stir into soup.
   3. Remove about half a cup of the soup. Stir in cornstarch until there are no lumps, and return to the soup. Boil until soup thickens.

Egg Drop Soup II

"This is a quick and easy recipe that tastes really good. To add a little more to this soup add one small (7 to 8 ounce) can creamed corn and omit the egg."

INGREDIENTS

    * 2 (14.5 ounce) cans chicken broth
    * 1 tablespoon cornstarch
    * 1 egg, lightly beaten
    * 2 tablespoons chopped green onion

DIRECTIONS

   1. In a medium stock pot, slowly heat chicken broth and cornstarch. Stir constantly until thickened.
   2. Pour beaten egg into soup and stir once around stock pot very gently, in order to break up egg.
   3. Remove soup from heat immediately, divide into four portions and garnish with green onions.

Start Weight Control From Your Breakfast

2008-06-22T16:04:00.001-07:00

Researchers at the University of Colorado, the University of Pittsburgh, and Brown University routinely collect data on a group of people comprising the National Weight Control Registry (NWCR). In order to be eligible for inclusion in the registry, an individual has to have lost a minimum of 30 pounds (13.6 kg) and maintained the weight loss a minimum of one year. Eating breakfast regularly is a common characteristic among those who lose weight and keep it off, according to a recent study published in Obesity Research.

Successful Weight Loss "Maintainers"

Breakfast & Weight

Healthy Weight Loss Advice

The best way to lose weight and maintain your weight loss is to follow a healthy balanced diet and take regular exercise. The Food Pyramid Diet Guidelines remain the best basis for sensible eating. Anne Collins Diet is a proven diet plan which follows these dietary guidelines and offers lots of healthy weight loss tips, advice on weight loss motivation and more!

Reboot Your Energy at Work

2008-06-18T13:11:00.000-07:00

So you sit at a desk all day, get up occasionally, and feel stiff. You then walk a few steps and sit right back down again. If this sounds like a typical day at work, you can benefit from some simple stretches done right at your desk. Each takes only take a minute or two. You can break up the day, circulate blood through your muscles, feel more alive, and help give your body relief from being the same position for hours and hours on end.

Before doing any stretches, be sure your body is warm so the muscles will more easily release. Talk a walk up and down some stairs or around the entire floor once. Do something for just a few minutes that will make your heart beat faster and get blood moving into your muscles. Then, hold each of the following for 15-30 seconds:

1. Torso Turn

To Do: Sit in your chair and reach for the back, turning to the side as far as you can reach. Repeat in the other direction.
2. Overhead Reach

To Do: Sit with your hand behind the neck, elbow lifted towards the ceiling. Lift the elbow higher to the ceiling and slightly to the side, keeping the lift as you lean. Repeat the other side.
3. Open the Chest

To Do: Bring both hands behind your chair and clasp hands together. Lift arms into the air as far as you are able.
4. Neck Tilt

To Do: Place fingertips underneath your seat on both sides of your body. Hold firmly while tilting the head to one side, ear to shoulder. Repeat on the other side.
5. Hamstring/Calf Stretch

To Do: Prop a leg up on a chair or open desk drawer. Keeping the leg straight, lean down over it. Pull the toes towards you for a deeper stretch in the lower leg. Repeat the other side.
6. Cross Legs

To Do: Cross your legs. Lean forward while bringing the chest as close to the knee as possible. Repeat on the other side. For a deeper stretch, place outside of the foot on opposite knee and lean forward.

Usually, when sitting for long periods of time, some muscles become overstretched while others never get stretched. By using the exercises above you can balance out your flexibility, help energize your body, and revitalize your day.

Diet food may fuel obesity risk

2008-06-14T00:07:00.001-07:00

Diet foods for children may inadvertently lead to overeating and obesity, say researchers.

In tests on young rats, animals given low-calorie versions of foods were induced to overeat, whether they were lean or obese.

The researchers believe low-calorie versions of usually high-calorie foods disrupt the body's ability to use taste to regulate calorific intake.

The University of Alberta study appears in the journal Obesity.

Lead researcher Professor David Pierce said: "Based on what we've learned, it is better for children to eat healthy, well-balanced diets with sufficient calories for their daily activities rather than low-calorie snacks or meals."

The researchers found that young rats given low-calorie foods began to overeat during their regular meals.

However, older, adolescent rats also fed diet foods did not show the same tendency to overeat.

Taste cues

The researchers believe the older rats did not overeat because they, unlike the younger rats, were able to rely on a variety of taste-related cues to correctly assess the energy value of their food.

In contrast the younger animals learned to match tastes usually associated with food high in calories with low-fat alternatives, and so carried on eating to try to get their calorie count up when in fact it had already reached a healthy level.

Professor Pierce said the research underlined the importance of promoting a balanced diet and exercise as the best ways to keep children fit and healthy.

He said: "Diet foods are probably not a good idea for growing youngsters."

Obesity is a significant risk factor for both type-2 diabetes and cardiovascular disease, and soaring rates are posing an increasing public health problem.

Dr Colin Waine, chairman of the UK National Obesity Forum, sounded a note of caution about extrapolating from rats to humans.

But he said: "It is an interesting theory, especially with the amount of low calorie foods which are around now.

"It reinforces the need to try to teach children healthy eating habits from early in life."

Can Diet Soda Make You Fat?

2008-06-13T23:44:00.001-07:00

The information may come as a surprise to the 59 percent of Americans who consume diet soft drinks, making them the the second-most-popular low-calorie, sugar-free products in the nation, according to a consumer survey from the Calorie Control Council, a nonprofit association that represents the low-calorie and reduced-fat food and beverage industry.

Calorie-conscious consumers who opt for diet sodas may gain more weight than if they drank sugary drinks because of artificial sweeteners contained in the diet sodas, according to a new study.

A Purdue University study released Sunday in the journal Behavioral Neuroscience reported that rats on diets containing the artificial sweetener saccharin gained more weight than rats given sugary food, casting doubt on the benefits of low-calorie sweeteners.

"There's something about diet foods that changes your metabolic limit, your brain chemistry," said ABC News' medical contributor Dr. Marie Savard.

Though Savard said more research needs to be done to uncover more information, the study does hint at the idea that the sweeteners alter a person's metabolism.

Savard said another recent study, which included more than 18,000 people, found healthy adults who consumed at least one diet drink a day could increase their chance for weight gain.

In the Purdue study, the rats whose diets contained artificial sweeteners appeared to experience a physiological connection between sweet tastes and calories, which drove them to overeat.

"The taste buds taste sweet, but there's no calorie load that comes with it. There's a mismatch here. It seems it changes your brain chemistry in some way," Savard said. "Anything you put in your mouth, your body has a strong reaction to it. It's much more than counting calories. It seems normally with sweet foods that we rev up our metabolism."

Because so many foods today contain artificial sweeteners, the study results may go beyond diet drinks.

"The truth is, we're putting artificial sweetener in so many different things in water, in yogurt," Savard said. It's unclear if the results only adhere to diet sodas, she said.

"We have to rethink what this artificial stuff does to us. If we put this in water it might not be so good," she added.

The Calorie Control Council issued a statement that disagreed with the findings of the Purdue study and noted that past studies indicated low-calorie sweeteners benefit weight control.

But Savard said people who consume a drink or more a day should think about cutting back their consumption.

"The truth is, if you're consuming a drink or more a day, you know it. You know that you're taking it, and you really have to think about eliminating it. You're probably the very person who needs to change those health behaviors to prevent the diabetes, heart disease and stroke," Savard said.

"If you're just taking it once in a while, fine -- no big deal. If you're consuming one or more drinks a day, you should rethink what you're doing. You might be negating the

All About Calories

2008-06-13T13:38:00.001-07:00

Calories and Kilocalories (kcal)

It's easy to get confused about calories and kilocalories since, in a nutrition context, values are actually given for the number of kilocalories in a food, but referred to simply as calories.

In scientific terms:

1000 calories = 1 kilocalorie = 1 kcal = the energy it takes to raise the temperature of 1kg of water by 1°C.

In nutrition terms:

ie. What you'll find on food packaging, calories = kilocalories and are used interchangeably.

In some instances food energy is measured in kilojoules - mostly by the scientific community - though some food packaging also gives kilojoule (kJ) values. 1 kilocalorie = 4.2 kilojoules.

Counting Calories

Most medical professionals agree that making sure that calories consumed are less than calories expended is the best way to lose weight

	Calorie Count	Grams of Fat
Calories in a Baileys Irish Cream	129	5.8
(37ml)
Calories in champagne (1 glass/120ml)	89	0
Calories in a pint of beer	182	0
Calories in a pint of Guinness	170	0
Calories in gin, 40% alcohol (25ml)	55	0
Calories in lager, Stella Artois (1 can/550ml)	221	0
Calories in sherry (50ml)	68	0
Calories in wine (1 glass/120ml)	87	0
Calories in vodka, 40% alcohol	55	0
(25ml)
Bread, Biscuits and Cakes
	Calorie Count	Grams of Fat
Calories in a bagel (85g)	216	1.4
Calories in a baguette, French (150g)	360	1.8
Calories in a Cadbury's Flake Cake (1 std bar/34g)	180	10.4
Calories in a biscuit (15g)	74	3.3
Calories in a Danish pastry (67g)	287	17.4
Calories in a doughnut (49g)	140	2
Calories in a hot cross bun (70g)	205	3.9
Calories in a jaffa cake (12g)	46	1
Calories in a low fat biscuit (14g)	65	2.3
Calories in a scone (70g)	225	7.6
Calories in a white, crusty roll (50g)	140	1.2
Calories in bread, brown (1 med slice)	74	0.7
Calories in bread, brown, Weight Watchers (1 slice/12.2g)	28	0.3
Calories in bread, granary (1 slice/25g)	59	0.7
Calories in bread, pitta (1 pitta/25g)	147	1.1
Calories in bread, white (1 slice/37g)	84	0.6
Calories in bread, wholemeal (1 slice/36g)	79	1
Calories in toast (1 med slice/33g)	88	0.6
Breakfast Cereal
	Calorie Count	Grams of Fat
Bran Flakes, Kelloggs (45g)	144	1.1
Corn Flakes, Kelloggs (45g)	167	0.4
Corn Flakes, Crunchy Nut, Kelloggs (45g)	176	1.6
Porridge Oats, Scots, Quaker (45g)	166	3.6
Rice Krispies, Kelloggs (45g)	171	0.5
Shredded Wheat, Nestle (2 pieces/44g)	143	0.9
Special K, Kelloggs (45g)	166	0.5
Weetabix (2 biscuits/37½g)	129	1
Chicken and Meat
	Calorie Count	Grams of Fat
Calories in a beef sausage (1 sausage/60g)	151	11.1
Calories in a chicken breast (200g)	342	13
Calories in a kebab (168g)	429	28.6
Calories in a pork sausage (1 sausage/24g)	73	5.7
Calories in bacon (1 rasher/25g)	64	4
Calories in chicken breast fillets (1 fillet/140g)	162	4.5
Calories in fillet steak (1 oz/20g)	54	2.4
Calories in gravy, beef (83ml)	45	2.7
Calories in ham (1 slice/30g)	35	1
Calories in lamb chops (1 oz/28g)	69	5
Calories in pork chops (1 oz/28g)	73	4.5
Calories in roast beef (1 slice/35g)	50	1.3
Calories in roast leg of lamb (1 oz/28g)	67	3.8
Chinese Food
	Calorie Count	Grams of Fat
Calories in Chinese bean sprouts (150g)	92	8.6
Calories in Beef in black bean (386g)	432	16.6
Calories in Chicken and Cashew (350g)	311	14
Calories in Chicken Balls (1 ball/46g)	45	2.2
Calories in Egg Fried Rice (200g)	250	3
Chocolate and Sweets
	Calorie Count	Grams of Fat
Calories in a Cadbury's Creme Egg (39g)	174	6.2
Calories in a Mars Bar (65g)	294	11.4
Calories in Celebrations (1 sweet/8g)	36	1.6
Calories in chocolate (100g)	530	29.9
Calories in chocolate ice cream (50g)	159	10.4
Calories in Kit Kat (2 finger bar/21g)	106	5.5
Calories in Jelly Babies (1 baby/6g)	20	0
Calories in low cal sweetener (1 tsp/1g)	4	0
Calories in Maltesers (1 pack/37g)	183	8.5
Calories in Milky Way (1 bar/26g)	117	4.3
Calories in Minstrels (1 pack/42g)	209	9.4
Calories in popcorn (100g)	405	7.7
Calories in Snickers (1 bar/64½g)	323	18.1
Calories in Twix (twin bar/62g)	306	14.9
Crisps and Snacks
	Calorie Count	Grams of Fat
Calories in a Special K bar (24g)	94	1.7
Calories in cheese and onion crisps (1 bag/35g)	184	11.6
Calories in olives (1 oz/28g)	29	3.1
Calories in ready salted light crisps (1 bag/28g)	132	6.2
Calories in Wotsits (1 pack/40g)	212	12.8
Drinks
	Calorie Count	Grams of Fat
Calories in coffee (1 cup/220ml)	15.4	0.9
Calories in a can of coke (330ml)	139	0
Calories in orange juice (1 glass/200ml)	88	0
Calories in tea (1 mug/270ml)	29	0.5
Easter Eggs
	Calorie Count	Grams of Fat
Calories in an Aero Easter Egg (1 pack/212g)	1109	61.5
Calories in a Chocolate Buttons Easter Egg	557	31.5
(1 pack/105g)
Calories in a Chocolate Orange Easter Egg	1017	56.5
(1 pack/222g)
Calories in a Cadbury's Caramel Easter Egg (1 pack/222g)	1132	60.8
Calories in a Cadbury's Creme Egg Easter Egg (1 pack/200g)	990	49.6
Calories in a Crunchie Easter Egg	1010	50.6
(1 pack/200g)
Calories in a Cadbury's Dairy Milk Easter Egg (1 pack/218g)	1155	65.4
Calories in a Cadbury's Flake Easter Egg	980	56.1
(1 pack/185g)
Calories in a Cadbury's Heroes Easter Egg	1040	57.4
(1 pack/200g)
Calories in a Kit Kat Easter Egg	1279	70.3
(1 pack/245g)
Calories in a Quality Street Easter Egg	1032	52.5
(1 pack/206g)
Calories in a Rolo Easter Egg (1 pack/249g)	1245	61.8
Calories in a Cadbury's Roses Easter Egg	1040	57.4
(1 pack/202g)
Calories in a Smarties Easter Egg	1096	52.6
(1 pack/220g)
Eggs and Dairy
	Calorie Count	Grams of Fat
Calories in butter (10g)	74	8.2
Calories in cheese, cheddar (40g)	172	14.8
Calories in cheese, cream (34g)	58	4.8
Calories in eggs, size 3 (57g)	84	6.2
Calories in milk, semi skimmed (200ml)	96	3.2
Calories in milk, whole (1fl oz/30ml)	20	1.2
Calories in yoghurt, black cherry (1 pot/150g)	106	0.2
Calories in yoghurt, strawberry (1 pot/200g)	123	5.3
Fast Food
	Calorie Count	Grams of Fat
Calories in a Big Mac (215g)	492	23
Calories in a cheeseburger	379	18.9
Calories in a hamburger (108g)	254	7.7
Calories in a Quarter Pounder with cheese (206g)	515	26.8
Calories in Kentucky Fried Chicken (67g)	195	12
Calories in KFC fries (100g)	294	14.8
Calories in McDonalds fries (78g)	207	9
Calories in Pizza Deluxe (1 slice/66g)	171	6.7
Calories in Pizza (½ pizza/135g)	263	4.9
Calories in Potato Wedges (135g)	279	13
Fruit
	Calorie Count	Grams of Fat
Calories in a banana (150g)	143	0.5
Calories in a pear (170g)	68	0.2
Calories in a satsuma (1 med/70g)	25	0.1
Calories in an apple (112g)	53	0.1
Calories in an avocado pear (145g)	275	28.3
Calories in an orange (160g)	59	0
Calories in grapes (50g)	30	0.1
Calories in kiwi fruit (1oz/28g)	14	0.1
Calories in melon (1oz/28g)	7	0.1
Calories in strawberries (1oz/28g)	7	0

Indian Food
	Calorie Count	Grams of Fat
Calories in a Chicken Bhuna (1 serving/300g)	396	22.8
Calories in a Chicken Korma (300g)	498	31
Calories in a Chicken Tikka (150g)	232	6.2
Calories in a poppadum (12g)	49	2.2
Calories in a Samosa (50g)	126	6.6
Calories in an Onion Bhaji (22g)	65	5.1
Calories in Bombay Potato (200g)	202	10.4
Calories in naan bread (½ piece)	269	10
Low Calorie and Low Fat Foods
	Calorie Count	Grams of Fat
Calories in cheese spread, low fat (50g)	56	1.5
Calories in Chicken Tikka Masala, low fat (400g)	360	4
Calories in low fat cookies (23g)	82	1
Calories in garlic bread, low fat (84g)	94	2.7
Calories in a hot cross bun, low fat (65g)	161	1.7
Calories in a low calorie ice cream (60g)	71	3.6
Calories in low calorie mayonnaise (11g)	33	3.3
Calories in low calorie lasagne (300g)	255	9
Calories in a rice cake (10g)	38	3.2
Calories in a low calorie chicken sandwich (169g)	270	4.2
Nuts and Seeds
	Calorie Count	Grams of Fat
Calories in almonds (1 oz/28g)	171	15.3
Calories in Brazil nuts (1 oz/28g)	193	19.1
Calories in cashew nuts (1 oz/28g)	164	13.7
Calories in hazelnuts (1 oz/28g)	183	17.8
Calories in salted peanuts (1 sm pack/50g)	311	26.5
Calories in sesame seeds (1 oz/28g)	171	15.8
Calories in sunflower seeds (1 oz/28g)	164	13.6
Calories in walnuts (1 oz/28g)	194	19.2
Sandwiches and Takeaway Food
	Calorie Count	Grams of Fat
Calories in a bacon and egg, bacon and tomato, sausage and egg triple sandwich pack (1 pack/256g)	778	53.2
Calories in a chicken, ham and prawn sandwich pack (1 pack/247g)	349	5.2
Calories in a chicken fajita wrap (1 pack/185g)	263	4.1
Calories in a chicken salad sandwich (1 pack/195g)	257	4.9
Calories in a ham and cheese toasted sandwich (1 pack/160g)	429	20.3
Calories in a ham and Swiss cheese panini (1 panini/223g)	557	26.1
Calories in a spicy Mexican flatbread (1 pack/184g)	282	5
Calories in a salmon, cucumber and mayo sandwich pack (1 pack/219g)	530	26.3
Calories in a tuna mayonnaise baguette (1 pack/230g)	535	22.9
Calories in an egg mayonnaise sandwich (1 pack)	253	6
Vegetables
	Calorie Count	Grams of Fat
Calories in a jacket potato (180g)	245	0.4
Calories in a salad (100g)	19	0.3
Calories in brocoli (30g)	7	0.2
Calories in cabbage (135g)	21	0.5
Calories in carrots (60g)	13	0.2
Calories in celery (40g)	2	0.1
Calories in chips (100g)	253	9.9
Calories in fried mushrooms (1 oz/28g)	44	4.5
Calories in iceberg lettuce (1 oz/28g)	3.7	0.1
Calories in mashed potato (with butter) (1 oz/28g)	29	1.2
Calories in onions (1 oz/28g)	8.4	0.1
Calories in peas (60g)	32	0.4
Calories in red peppers (1 oz/28g)	7	0.1

The Gluten-Free Diet

2008-06-11T20:33:00.001-07:00

Gluten is a general name given to the storage proteins (prolamins) present in wheat, rye, barley, and oats. This diet eliminates all foods containing wheat, rye, barley, and commercial oats. The specific names of the cereal prolamins that are toxic in celiac disease (CD) are gliadin in wheat, secalin in rye, hordein in barley, and avenin in oats. The storage proteins of corn and rice do not contain the toxic cereal prolamins and are not harmful to individuals with CD. Research is presently underway to determine the safety of pure uncontaminated oats** for celiac patients, but the results are not yet conclusive.

According to WHO/FAO guidelines, a gluten-free food may contain no more than 200 ppm prolamin on a dry weight basis. However, return of symptoms was noted in 11 of 17 CD patients consuming wheat starch products containing 0.75 mg gliadin per 100 g. Most researchers recommend strict adherence to a gluten-free diet for life. Foods labelled as gluten-free in Canada and the U.S. do not allow the presence of any gluten-containing ingredients, such as wheat starch.

Any product entering the digestive system must be gluten free. Careful review of ingredient lists on food and drug labels to determine if gluten-containing ingredients are present is important. The food manufacturer can be contacted for product information if an ingredient list is not available. Because many additives, stabilizers, and preservatives may contain gluten, it is best to check with each manufacturer for clarification. In addition, some medications, toothpastes, and mouthwashes may contain gluten. Individuals should be advised to check with their physician or pharmacist before taking any prescribed or over-the-counter medications. The Compendium of Pharmaceuticals and Specialties (CPS) contains a list of pharmaceutical manufacturers that do not use gluten as an excipient.

In severe, untreated cases of CD, malabsorption of fat, calcium, magnesium, fat-soluble vitamins A, D, E, and K, folate, iron, and vitamin B12 can occur. If the initial symptoms are severe, such as nausea, bloating, and diarrhea, avoidance of lactose-containing foods in addition to a gluten-free diet may be beneficial until the intestinal mucosa has recovered. Lactose intolerance often normalizes within months after starting a gluten-free diet. When severe malabsorption is present, supplemental vitamins and minerals may be required for several months as intestinal villi regenerate. Depending on individual food choices and adherence to a gluten-free diet, once the intestinal villi have regenerated, adequate amounts of most nutrients can usually be obtained from a well-balanced diet. Gluten-free cereals tend to be lower in B vitamins and fibre. Care must be taken to ensure adequate intakes of these nutrients. Villi recovery can take several months to years in an adult with celiac disease. If the patient does not appear to be responding to the gluten-free diet, a doctor should be consulted about the possible need for steroid therapy, vitamin and mineral supplementation, or further testing.

Counting Calories In Fats/Oils/Salad Dressings

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Fats, Oils and Salad Dressings are one of the most crucial areas of your diet. Most are nothing more than globs of tasty fat. The good thing is that most people don't dump a cup of butter on their veggies or bread because a little goes a long way. But it's that 'little' that costs you so many hefty calories in your diet.

When possible, opt for the non-stick cooking sprays for cooking purposes. Most are available in all sorts of flavors - from butter to herb. Rather than dot your potato with real butter or margarine, try using the no calories refrigerated butter sprays and use them generously. Some people actually prefer the taste of the no calorie sprays more than they do the 'real' thing.

FOOD	SERVING SIZE & PREPARATION	NUTRITION NOTES	CALORIES
Calories in Chicken Fat	1 Tablespoon	100% fat	115
Calories in Lard	1 Tablespoon	High in saturated fat.	115
Calories in Shortening	1 Tablespoon	High in saturated fat.	113
Calories in Almond Oil	1 Tablespoon	High in monounsaturated fat which is a good thing because that can raise levels of protective HDL cholesterol.	120
Calories in Avocado	1 Tablespoon	Like almond oil, rich in monounsaturated fat.	124
Calories in Canola Oil	1 Tablespoon	High in fat but lower in saturated fat than any other veggie oil.	124
Calories in Coconut Oil	1 Tablespoon	Extreme in saturated fat.	120
Calories in Corn Oil	1 Tablespoon	High in fat but rich source of polyunsaturated fatty acids which help to reduce cholesterol in the blood.	120
Calories in Cottonseed Oil	1 Tablespoon	High in fat, but most is unsaturated. Contains notable amount of Vitamin E.	120
Calories in Grapeseed Oil	1 Tablespoon	High in polyunsaturated fat; good source of Vitamin E.	120
Calories in Hazelnut Oil	1 Tablespoon	Excellent source of Vitamin E.	120
Calories in Olive Oil	1 Tablespoon	High in monounsaturated fat - a good thing!	119
Calories in Palm Oil	1 Tablespoon	Store this alongside your Coconut Oil during diet time and avoid.	120
Calories in Peanut Oil	1 Tablespoon	May work to keep serum cholesterol down.	119
Calories in Safflower Oil	1 Tablespoon	Highest amount of polyunsaturated fat - helpful in lowering cholesterol.	120
Calories in Sesame Oil	1 Tablespoon	High in total fat, but most is unsaturated.	120
Calories in Soybean Oil	1 Tablespoon	High in polyunsaturated fat to help lower cholesterol.	120
Calories in Sunflower Oil	1 Tablespoon	High amount of polyunsaturated fat to help lower high cholesterol.	120
Calories in Walnut Oil	1 Tablespoon	Contains beneficial polyunsaturated fat that can lower high cholesterol.	120
Calories in Bleu Cheese or Roquefort Dressing/Low Cal	2 Tablespoons	Negligible amount of fat.	6
Calories in Bleu Cheese or Roquefort Dressing/Regular	2 Tablespoons	Extreme in calories.	154
Calories in French Vinaigrette	2 Tablespoons	High in fat.	177
Calories in French-Regular	2 Tablespoons	High sodium and calories.	134
Calories in Italian-Regular	2 Tablespoons	High in fat.	137
Calories in Italian-Low Cal	2 Tablespoons	High in sodium; low in calories.	32
Calories in Oil & Vinegar	2 Tablespoons	High in fat.	140
Calories in Russian-Low Cal	2 Tablespoons	High in sodium.	46
Calories in Russian, Regular	2 Tablespoons	High in fat.	151
Calories in Thousand Island-Low Cal Salad Dressing	2 Tablespoons	Low in calories.	49
Calories in Thousand Island-Regular Salad Dressing	2 Tablespoons	High in fat.	118

Diet For High Blood Pressure

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Connection Between Diet and Blood Pressure

Bad eating habits contribute significantly to unhealthily high blood pressure levels, even in middle age, when blood pressure levels typically rise as part of the ageing process. Whether or not medication is prescribed, the need to make dietary improvements (eg. follow a healthy low-fat diet) is frequently at the top of a doctor's list of recommendations to reduce or prevent the onset of hypertension. Before outlining the best type of diet for hypertension, let's take a brief look at the causes, symptoms and health consequences of raised blood pressure.

Prevalence and Health Effects of Hypertension

In developed countries, an estimated 15-30 percent of all adults suffer from persistent high blood pressure (also called hypertension). High blood pressure puts a strain on the heart and arteries, causing damage to delicate tissues.

It is a significant predictor for cardiovascular disease as well as disorders of the kidneys and eyes. The higher the blood pressure, the greater the risk of atherosclerosis (clogging/hardening of the arteries), myocardial infarction (heart attack) and stroke.

Causes and Symptoms of Hypertension

Blood pressure varies naturally with physical activity. It rises during exercise or stress, and falls when we are resting or relaxed. In addition, blood pressure rises with age and weight - obesity being a common contributory factor. A person may also be genetically predisposed to hypertensive blood pressure levels. Hypertension does not usually cause noticeable symptoms but it does cause invisible damage to arteries and organs. By the time these adverse effects become evident, irreversible damage has occurred, perhaps even culminating in a fatal heart attack. This is why hypertension is sometimes called the "silent killer".

Normal Blood Pressure Levels vs. Prehypertensive and Hypertensive

A healthy blood pressure level for a young adult at rest, is 120 (systolic) over 80 (diastolic) or less. Blood pressure levels greater than 120/80 and below 140/90 are considered prehypertensive, while levels above 140/90 are considered hypertensive. According to guidelines from the National Heart Lung and Blood Institutes (2003), both prehypertensive and hypertensive subjects should make diet, exercise and lifestyle changes to reduce or prevent the onset of hypertension and reduce the risk of heart disease.

Weight Affects Blood Pressure

Maintaining a healthy weight helps blood pressure. Significant overweight is closely associated with hypertensive blood pressure levels. It is estimated that people with obesity double their risk of developing the disorder. In addition, roughly 7 out of 10 obese adults suffer from high blood pressure. The good news is that losing even 10 pounds can produce noticeable improvements. For a healthy eating plan to lower blood pressure and reduce weight, click Hypertension Diet

Dietary Advice For Hypertension

If you suffer from elevated blood pressure but are not overweight, here are some practical suggestions to improve your eating habits and reduce your blood pressure.

Choose A Healthy Balanced Diet

In a nutshell, the ideal eating plan to reduce blood pressure is rich in fruits, vegetables, and low-fat dairy foods, while low in saturated and trans-fats. It should also be low in cholesterol, high in fiber, potassium, calcium, and magnesium, and moderately high in protein. The American Heart Association and U.S. government recommend the Dietary Approaches to Stop Hypertension (DASH) diet as a good diet guide to reduce blood pressure.

Reduce Your Intake of Sodium (Salt)

Eating too much salt or sodium-rich foods leads to a greater uptake of fluid and causes a greater volume of blood to enter the confines of the circulatory system. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The RDA for sodium for most people is 2,400 mg.

How To Reduce Sodium Intake

As a general rule, eat less pre-cooked or processed food, and more fresh food. Sodium is found naturally in fresh foods like meats, nuts, grains, fruits, vegetables, and dairy products, but in much lower quantities than in processed foods (eg. packet, bottled or canned food).

High Sodium Foods

These foods typically have a high sodium content. In order not to exceed the RDA, either avoid them altogether, or choose low-sodium varieties.

Sauces: Soy sauce, steak sauce, salad dressing, baking powder, baking soda, barbecue sauce, catsup, garlic salt, mustard, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate (MSG).
Meats: Hogmaws, ribs, and chitterlings, smoked or cured meats (containing sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage.
Soup: Regular canned soups, instant soups.
Salted Snacks: Tortilla chips, corn chips, peanuts, pretzels, pork rinds.
Pickled Food: Herring, pickles, relish, olives, or sauerkraut.
Dairy: Most cheese spreads and cheeses.
Cereals: Regular ready to eat cold cereals, instant hot cereals.
Ready-to-Eat: Quick cook rice, instant noodles, boxed mixes like rice, scalloped potatoes, macaroni and cheese, and some frozen dinners, pot pies and pizza.
Fats: Butter, fatback, and salt pork.
Drinks: saccharin-flavored soda, club soda.

Check Food Labels

Choose foods labeled low-sodium, very low sodium, or salt-free. (Note: If you have been prescribed hypertension medication like diuretics for high blood pressure, ask your's doctor advice before using salt substitutes.)
Check food labels for words that indicate a high sodium content, including: monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, sodium nitrite, sodium proprionate, disodium phosphate, and sodium sulfate.

Lower Sodium Eating Habits

- Do not add salt when cooking or preparing meals. Cook with more herbs and spices.
- Do not have salt on the table while eating.
- If you eat cured/smoked meats, switch to fresh cold meats.
- If you eat ready-to-serve breakfast cereal, choose low-sodium varieties.
- If you eat tuna, salmon, sardines, or mackerel canned in water, rinse before eating.
- If you eat soup, switch to low-sodium or fresh varieties.
- If you cook with whole milk or fat, switch to 1 percent or skimmed buttermilk.
- If you cook with salt, switch to chili, ginger and lemon juice for flavoring.

Diet For Healthy Weight

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If you want to create a diet-plan for optimum nutrition and weight control, pay attention to these four elements.

1. Calorie Control

Calorie-Counting

Achieving or maintaining a healthy weight is largely (but not exclusively) a matter of controlling your calorie-intake. This doesn't mean carrying around a calorie-calculator everywhere you go. But you should be aware of the calorie content of your regular foods, as well as your calorie needs. One highly effective strategy for maintaining calorie-awareness is to keep a food diary. Write down everything you eat and drink, together with the relevant calories, then add up your score. Do this for 14 days, and I guarantee it'll improve your calorie control. For details of calorie content in foods,

The Digestive System

Our food digestion system (mouth, esophagus, stomach, small intestine, large intestine) helps us to obtain energy and nutrients from food. Carbohydrate, fats and protein are each digested differently within the gastrointestinal tract, but surplus calories from these nutrients are ALL converted to body fat.

Eating Plans Must be Realistic

The most effective type of calorie-controlled diet is one you can live with: meaning, an eating plan that lets you live a relatively normal life and eat normal foods in a normal way. For example, a diet program containing family-friendly foods may be more convenient for you than one which insists on special "diet foods."

Eat "Calorie-Dense" Foods Sparingly

A sensible calorie-controlled diet-plan should permit all foods, as long as the overall calorie total is within desirable limits. That said, some foods are calorie-dense, meaning a lot of calories are condensed into a small volume. Calorie-dense foods are typically high in fat and/or sugar, like pastries, rich ice-cream or a candy bar. A few bites and you've eaten 50 or 100 calories but hardly any nutrition. By comparison, an apple is calorie-light and nutritious. And while it takes many bites to eat an apple, you take in only 80-90 calories. Calorie-dense food is useful as an energy boost to counteract low blood-sugar levels, and it's fine as an occasional treat, but it's not ideal when trying to lose weight.

Know Your Energy Needs

An adult person burns about 2500 kcal daily or just over 100 calories per hour on average. The rate may slow down to 60 during sleep and may increase to 150 during normal daytime activity.

To MAINTAIN your weight, calculate your calorie needs and use the resulting figure as a guide to how much you can eat. To LOSE weight, reduce your daily calorie needs by 500 calories per day. This should allow you to lose 1 pound per week. To do this, click Calorie Needs for Women or Calorie Needs for Men or see Quick Estimate

Alternatively you may choose to increase your calorie expenditure by taking more physical exercise. An hour of brisk walking burns about 400 calories. Assuming you eat no more calories than are needed to maintain your weight, this walking routine should help you to lose roughly one

2. Nutrition

A healthy body works more efficiently (eg. loses weight more easily) than an unhealthy body. This is why nutrition is so important for weight management as well as general health.

Need for Healthy Foods to Lose Weight

It's worth remembering that 20 minerals, 13 vitamins and fiber (none of which contain any calories) are essential for health. Their presence or absence can also change the rate at which energy is produced or calories burned. When foods cannot be metabolised properly because they lack the necessary minerals and vitamins, their energy becomes unavailable to our body and is stored as fat until we get the necessary minerals and vitamins at some later time. In the meantime we feel hungry and eat more. This too turns into fat unless minerals and vitamins are also provided.

Choose Nutrient-Dense Foods

So make sure you are getting enough vitamins and minerals in your diet from nutrient-dense foods like fruits, vegetables, lean meats, oily fish, oats, beans, nuts and seeds, and avoid wasting your daily calorie allowance on "empty-calorie-foods" (which contain calories but no nutrition), like regular sodas, alcohol, sweets and candy.

3. Exercise

Regular physical activity not only burns calories, it also helps to speed up metabolic rate, which means we burn calories faster even when we stop exercising. (An hour of exercise keeps our metabolic rate elevated for 12-16 hours. ) It also maintains strong bones, and protects us against a wide range of conditions, such as: cardiovascular disease, stroke, hypertension, some cancers, insulin resistance and diabetes, to name but a few. It also triggers the release of the so-called "happiness chemicals", called endorphins, which improve our mood. Finally, regular workouts help to actually reduce our appetite. Bottom line: keeping fit is a very effective way to maintain a healthy weight.

4. Lifestyle and Eating

This is the difficult bit! After all, it's easy to start a weight loss diet, but persevering with it is what counts. For example, if you overeat because of boredom, simply reducing your calorie intake is not likely to work. The instant you feel bored, chances are you'll break your diet. Instead, you need to tackle the cause of your overeating (the boredom), not the symptom (the candy bar/ice-cream).

The best weight control strategy here means doing two things. (1) you need to change your daily routine. (2) you need to get support to help you follow your diet when problems occur.

5 Foods to Flatten Your Abs

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You bend and turn, twist and burn, all in an effort to lose that gut, but your pooch persists. But what can you do?

Look at the food you're feeding your body and replace some of the belly busters with slimming stomach staples (as in crucial diet ingredients, not invasive surgery fasteners). You know you can't eat 4,000 calories a day and get great abs, but it's not just about the calorie count when it comes to a flat stomach - it's also about the food.

"All things being equal, if your daily caloric intake is set at 1,400 calories, a diet of nutrient-rich foods is going to keep you fuller longer, reducing your cravings and giving you more energy, compared to the same number of calories of less nutritious food, which will help you on your road to a better body," says Tracey Ryan, MS, RD.

According to a report from the experts at Framingham Nutrition Studies, certain foods lend themselves to bigger bellies. The study reported that women who ate 400 fewer calories per day, but chose less nutritious foods than the participants that made better selections, had a higher risk of abdominal obesity by nearly 2 1/2 times. Those making poor food selections also had a higher risk of Type 2 diabetes and heart attacks according to the study's director of nutrition research.

The five foods you'll need for flatter abs will help you be healthier and leaner, plus, you'll be pleasantly surprised by some of the suggestions. Now start eating yourself skinny!

Orange you glad you get to eat carbs?
According to a recent review from Copenhagen University Hospital, the best way to whittle down your waist is to replace carbohydrates from sugar and refined grains (like white bread) with carbs from fruits and vegetables. Orange-hued foods were found to be the most effective substitutes.

Since fruits and vegetables are high in fiber, they keep you feeling full longer and researchers believe the high levels of antioxidants like vitamin C and beta-carotene fend off the belly fat. Get a good dose of beta-carotene from carrots, cantaloupe, squash and peaches. You can get your vitamin C from oranges and berries, but remember that fruit juice is not a good substitute for the real thing.

How can you have any pudding if you don't eat your meat?
You should be getting about 25 percent of your daily calories from protein, Ryan suggests, but you should make sure to choose lean sources like low-fat yogurt, fat-free milk, fish and poultry to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation. Tracey recommends roughly a handful a day.

Protein helps to keep you feeling full and boost your energy -- aiding in your weight-loss efforts. According to research from Skidmore College and Copenhagen University Hospital, eating additional protein is especially helpful for those over 40 in reducing abdominal fat.

Selenium: One marvelous mineral.
A recent survey of over 8,000 Americans found that this cancer-fighting mineral also seemed to lower rates of abdominal obesity, reporting that those with lower levels of selenium had larger waistlines.

Several foods contain selenium, so it's hard to know if you're getting your recommended 55 mcg per day. The best sources are whole grains, nuts (especially Brazil nuts), poultry, red meat and seafood. Foods rich in vitamin E, such as nuts and seeds, will increase the effectiveness of selenium in the body. Your best bet to get enough selenium is to eat a varied, balanced diet or try a supplement containing the mineral.

Booze it and lose it!
Could drinking possibly help you keep your middle little? Several studies suggest that light drinking, compared to teetotaling, protects against weight gain around the waistline in women. Data reviewed by the National Center for Health Statistics points to one 4-ounce glass of wine most days as the best bet.

The key to boozing and losing is the less is more philosophy. While one glass has great health benefits, having more is just going to add inches to your waist and cause you to think you're funnier, smarter and better looking than you really are. The only 6-pack you should be having is the one under your shirt.

How Body Fat Is Lost

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Layer by Layer

Many people compare subcutaneous fat to the layers of an onion. Rather than disappearing from a particular place, it comes off layer by layer from the whole body.

Moreover, the way fat is shed is different from person to person. It tends to go from the most recent place it appeared. If your tummy started gaining first - this will be the very last place for the fat to disappear from.

This is why, for example, a man may complain of getting too thin in the face - and yet still have a small 'spare tire' around his waist. Or a woman may complain of a smaller bust, and yet the hips may have barely moved in inch.

Complications of Cellulite

This is further compounded by cellulite. With cellulite tissue, fatty acids are contained in a net of fibrous connective tissue. As fat loss occurs the net becomes compressed - making it difficult for the blood supply to readily remove the fat from these stubborn areas.

Targeting Certain Areas

There are variations between men and women, and with the use of exercise.

Obese men tend to lose more visceral (internal) fat while obese women lose more subcutaneous fat (reference).
Exercise seems to result in more subcutaneous fat loss. Diet alone results in more visceral fat loss (and less surface fat loss) (reference). This explains how you can lose weight - but not necessarily have any radical change in appearance.

Spot Reduction Is Not Workable

There is very little you can do to influence specific subcutaneous fat distribution. Exercise should always be a part of any fat loss program - but vigorously exercising a specific body part will not have any influence on local fat in that area.

This myth has been debunked again and again. Neither will high-repetition (e.g. 20-30 reps) weight training lead to greater fat loss. In fact the loss of intensity may ultimately result in less fat loss than lower-reps with heavier weights. Higher reps are good for muscular endurance.

Everybody is Different

It can be very frustrating but everybody is different. Stay committed to your training and nutrition - and don't be dissuaded by the commercials and images that show perfectly proportioned clones.

Understand how your body works, and set achievable goals accordingly.

Calories for Fat Loss

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Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. In reality things don't quite work that efficiently!

Warning!

Always try to aim for the "Fat Loss" daily calorie level. The "Extreme Fat Loss" level is effectively a rock bottom calorie level. Do not attempt to immediately drop your calories to this level hoping for the quick fix - this may ultimately backfire. The Extreme Fat Loss level is listed to show the lowest calorie amount that could be considered. It should be seen as the exception rather than the rule.

It truly is better to burn the fat than to starve it.

The Weight Loss Plateau

Over time our bodies adapt to the lowered calorie level. Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.

This is why most of us reach a weight loss plateau. At this point, the only option is to boost metabolism; increased cardio, weight training, 'cheat' meals (i.e. ocassional high-calorie meals), cycling (or zig-zagging) calories, and even manipulating macro-nutrient ratios can all help to do this (don't forget adequate sleep and hydration). You often find that the nearer you get to your goal weight (or body fat percentage) - the harder things get!

Continually dropping calories only serves to lower metabolism even further - the moment you return to 'normal' eating - the weight comes back on.

Minimum Daily Calorie intake

It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men. This doesn't really make too much sense - are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don't work - but do give us a starting point.

When reducing calories:

Try not to lower your calorie intake by more than 1000 calories below maintenance. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect.

Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow.

What happens when calories are too low?

1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

Lose Fat And Build Muscle?

Depending on your body type, it can be a very difficult balance trying to eat to burn fat, but retain or even build muscle. It's worth reading Tom Venuto's Burn the fat, feed the muscle (BFFM) for valuable insight on how to balance this. But realize that there is no single answer for everyone. It is a process of trial and error - but you need a starting point.

If you are over age 35, then the ebook Fit Over 40 is an excellent read. It gives the cardio and nutrition regimes of over 50 different people who have achieved amazing fat loss and muscle tone.