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By , August 18, 2010 10:18 am

Calorie Restriction: Basics

Foundation

Reducing calories to lose weight – a scientific formula based on plenty of research studies and sound evidence.

“Less Calories In = Less Weight On”

Scientists estimate that 1lb of fat is equivalent to 3500 calories. By creating a deficit each day of 500 in your calorie expenditure, you should see a one pound weight loss each week. This is the recommended amount for safe and sustainable dieting.

In addition to reducing your calorie intake, burn another 250-500 a day through exercise and you can lose 1/2-1 pounds more per week. Muscle is very metabolically active, with a higher calorie expenditure than fat. In fact, building or maintaining muscle will make a considerable difference to your body’s metabolism and fat storage.

Calorie restriction has been shown to improve health, reduce aging, reduce blood pressure and have a host of other benefits! You see, overeating puts stress on your body by making your organs work harder. Over a lifetime the cumulative stress of years of big meals can really take a toll on your body. Use calorie restriction for a healthy, slim, and well functioning body free from illness.

Diet

Just count the calories and eat less of everything! There’s no real restriction on the types of food you eat, but just remember to keep watching those calories!

A calorie restricted diet comprises mainly of fruits, vegetables and low-calorie proteins. This controls calorie consumption, ensures nutrition and hydrates the body.

Models need sufficient protein to maintain healthy skin, hair and nails. Good low-calorie sources of protein are beans, chicken or turkey (without the skin), water-packed tuna, steamed/baked fish, egg whites, low fat yogurt and milk.

It takes a while to learn the calorific content of foods, but its well worth it. Ask any model how many calories there are in a meal and he/she will tell you. Just by knowing this, you will actually find yourself turning down high calorie foods without even thinking about it.

If you need to fill up but are restricting calories, here are some snack ideas:

• Low calorie Jell-O
• Thin crisps with sliced banana
• Protein bars (Zone and Luna bars – great chocolate substitutes!)
• Popcorn
• Bowl of cherries
• Low-calorie yogurt or pudding cup

Calorie Restriction: Pros

• By putting an emphasis on high volume, low calorie foods such as fruits, vegetables, whole grains, and low calorie meats such as poultry and seafood, this diet is nutrient rich.
• The diet is easy to understand, and there is little restriction on the types of food you can eat.
• Calorie restriction is a light diet that doesn’t overburden your digestive system – you won’t feel over-full and sluggish.
• If you do end up cheating with a high-calorie junk food snack, that’s fine. Just be sure to restrict your calories for the rest of the day.
• Longer life, better health, lower blood pressure and more!

Calorie Restriction: Cons

• You’re always counting calories, and need full knowledge of the calorific content of every food. Its still a diet remember!
• Careful of restaurant foods. They are full of hidden butters, creams & oils, that can contribute to extra calorie consumption.

Calorie Restriction: Recipe

Wild Rice with Enoki Mushrooms (280 calories per person)

Ingredients:

• 1/2 cup wild rice( (300cal)
• 3.5oz Enoki mushrooms (40cal)
• 2 bouillon tablets (60cal)
• 2 tablespoons of a shallot (14 cal)
• 4 pressed garlic(20 cal)
• 1 tbsp olive oil(120 cal)
• Salt
• Pepper

Add the bouillon to 1/2 cup of wild rice, bring to the boil, then simmer for 40 mins. With 5 minutes to go for the rice, sauté the Enoki mushrooms, garlic and shallot. When the wild rice is ready, add the sautéed vegetables to the pot with 3 sprigs of Oregano and mix together.

Season to taste and serve on a flat plate. This should serve 2 people, and at 280 calories each its great for a light lunch or dinner.

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By , August 17, 2010 9:12 am

Are you committing gym no-no’s that have others around you silently cringing? What if you are and you don’t even know it?

Most gyms and health clubs have a list of rules that their patrons need to follow when using the facilities. These policies are put in place to insure that the work out area stays comfortable, organized and sanitary for all users. The rules tend to be the same for most gyms and it is important that you abide by them to make the workout experience pleasant for all. Below is a list of these rules and other important gym etiquette that shows consideration of others around you.

Practice Good Hygiene

There is nothing worse than working out and right next to you is someone emitting a foul body odor. This is disruptive and bothersome to the people trying to get a work out done, but instead are being distracted and repulsed by someone who chooses not to wear deodorant or wash their workout clothes on a regular basis.

On the flip side, don’t overload on perfumes and other strong scents that could be equally distracting to other exercisers and may even cause breathing difficulties for those with asthma.

Don’t Hog the Machines

There is usually a 30 minute time limit for cardio machines at busy times in the gym. This is to ensure that all members get a chance to use them. Respect these times. If you want to have a longer cardio session, then switch to another machine, or do some weights and come back afterwards.

Clean Up After Yourself

This is one of the most important rules to follow. After using a machine, free weights or even a gym mat, whether you have sweated or not, wipe it down. All gyms have sanitary sprays or wipes and you must use them. This prevents the spread of germs and will help keep all members healthy.

You Leave It, You Lose It

This applies to all equipment in the gym, but has specific reference to the weight lifting machines. Yes it is recommended to take breaks in between sets but do not wander off and expect to just hop back on the machine. Other users cannot keep tabs on where you go and shouldn’t have to. To keep a machine, just take your break beside it, so that everyone knows it is still being used.

Sticking to these simple rules of etiquette will ensure that your gym experience, as well as that of your fellow gym members, will be more enjoyable.

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By , August 16, 2010 3:10 pm

Diets, detoxes, healthy eating. The summer is probably the best time to do any of these things, because your body doesn’t need as much food to sustain itself.

Weekends are often difficult to make nutritional changes, so try making some changes Monday through Friday. It is remarkably easier packing yourself a different lunch than making two separate meals for you and your family on the weekends. Plus, people enjoy indulging in the finer things on the weekends.

If this is your first time doing a detox, consult with your doctor prior to making any drastic changes to your diet. If you have done a detox before, follow these tips to improve your detox experience and efficiency!

All Natural Detox Tip #1 – Eliminate Coffee

Most people are wary to give up coffee altogether, since growing accustomed to the stimulus often more than once a day. To curb these cravings or any coffee-withdrawal headaches try drinking green tea. Most people are loath to give up coffee, even for 5 days of the week. The question for these people is: if you can’t give it up for 5 days, isn’t it a sure sign you’re addicted?

All Natural Detox Tip #2 - Eat Lots of Colorful Foods

Vegetables and fruits provide all the natural sugar intake you could want – the brighter, the more abundant, the better. Fruits and vegetables are high in fibre, vitamins, minerals and other nutrients that help prevent and treat diseases.

Fruits and vegetables are low in glycemic index, so those with diabetes or other sugar-restricted diets should still be able to eat as much as they desire.

All Natural Detox Tip #3 - Drink 8 Glasses of Water a Day

This is one of the most important aspects of detoxing your body. Water flushes yoru system of unwanted waste; helps boost your metabolism; and gives you a feeling of fullness longer. Water also helps keep your energy up.

A summer detox is a great way to make your body healthy as it enters into the colder months. You will feel cravings often, but it’s probably nothing that a tall glass of water can’t cure. If your cravings are over-whelming, judge on a scale of 1-10 how bad it is. If it’s a 1, forget about it. If it’s a 5, stay strong! It could be worse! If your craving is a 10 out of 10, try a tall glass of water and counting to 100 to get your mind off it.

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By , August 13, 2010 9:23 am

You’ve heard it time and again: fad diets don’t work for permanent weight loss. But what about those times when you really need to lose some weight fast? It’s hard to pass up the promise of crash diets like the Lemonade Diet, Cabbage Soup Diet, or Lose 21 Pounds in 21 Days when your mission is to squeeze into a new outfit in time for a reunion, wedding, or other special event.

So what’s wrong with dropping 20 pounds fast so you can wow your friends and family with a svelte new shape?

The truth is that nothing is wrong with losing weight rapidly — as long you do it the right way, says Michael Dansinger, MD. He’s the medical doctor for NBC’s The Biggest Loser show, which spotlights quick and dramatic weight loss.

“In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan, devoting more than seven hours per week to rigorous exercise, and under a physician’s care like we do on the television program,” he says.

But even if you can’t drop everything to go to weight loss “boot camp,” you can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

In fact, having a goal like looking great at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up after the special event.

But you need to plan ahead and allow enough time to make changes to your shape.

“Don’t wait until one week before the reunion to try and lose 10 pounds,” advises Tara Gidus, MS, RD, team dietitian for the Orlando Magic.

How to Lose Weight Fast
Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.

If you want to lose weight faster, you’ll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety’s sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.

“Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off,” says Dansinger.

You may lose even more weight initially if you limit salt and starches.

“When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” explains Dansinger.

Diets for Fast Weight Loss
When it comes to weight loss, calories count the most, says Dansinger. He recommends cutting back to a daily level of 7 calories per pound of your current body weight (which for a 200-pound person, for example, would be 1,400 calories), but no less than 1,050 calories/day (the lowest level that can be done safely at home). Dietitians more typically recommend 1,200 calories as a daily minimum.

Dansinger advocates a diet that minimizes starches, (even healthy whole grains should be controlled), added sugars, and animal fat from meat and dairy foods. For rapid weight loss, dieters should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

He notes that there are other ways to control calories, such as minimizing total fat, but believes that tends to be more challenging than his suggested weight loss plan.

Other experts interviewed by WebMD recommended tactics including drinking lots of water, eating plenty of protein, and keeping a food journal.

“Eat enough protein and distribute it evenly through your meals to minimize muscle loss and maximize fat loss,” says Tallmadge, author of Diet Simple, who also advises clients to swap out carbs in favor of veggies.

American Dietetic Association spokesperson Dawn Jackson Blatner, RD, recommends:

• Eat plenty of low-calorie vegetables to help you feel full.
• Drink plenty of water so you don’t confuse hunger with thirst.
• Clear the house of tempting foods.
• Stay busy to prevent eating out of boredom.
• Eat only from a plate, while seated at a table.
• Always eat three meals and one snack daily — no skipping meals.

Weighing yourself daily and tracking your food intake can also help you keep focused, experts say.

“Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,” says Bonnie Taub Dix, MA, RD, a food and nutrition blogger for USA Today.

Although it won’t actually help you lose weight, Blatner, author of The Flexitarian Diet, says that eating fennel seeds, ginger, parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event can help you de-bloat and keep your tummy feeling flatter.

Exercising for Fast Weight Loss
Even if you are currently exercising, you’ll need to kick it up a notch if your goal is rapid weight loss, says Gidus. A study published in the Archives of Internal Medicine indicated that losing weight requires close to an hour a day of moderate exercise.

That fits in with Dansinger’s recommendation of seven hours per week of cardio exercise leading up to your special event.

“Cardio burns the most calories, so it is ideal for fast weight loss, but afterwards you need to include a few hours a week of strength training,” he says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, says Dansinger.

Most everyone can do an hour a day, but the intensity of your workout will depend on your current state of fitness. Experts recommend gradually increasing exercise intensity to avoid injury.

When you can’t do cardio, Tallmadge recommends doing strength training at least twice weekly, working all your major muscle groups, and fitting in at least 15,000 steps a day (get a pedometer to keep count).

Gidus suggests doubling up on your exercise routine: “Do a morning and evening workout, and if you don’t have time to do two a day, expend more calories in the workouts you are currently doing.”

Another option is to incorporate interval training. The new South Beach Supercharged plan by Arthur Agatson, MD, promotes adding high-intensity intervals to workouts to burn more calories in less time.

“Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories,” says Blatner.

Fad Diets and Crash Diets
Many people don’t have the time to do the rigorous amount of exercise required to lose weight quickly, and so turn to fad diets. But keep in mind that if a diet plan sounds too good to be true, it probably is. So steer clear of programs that promote pills, laxatives, fasting, or potions, and any that promise weight loss faster than 2-3 pounds per week.

The truth is that cutting calories below 1,050 per day is counterproductive, because you need strong muscles to be able to exercise effectively.

“When you eat too few calories you lose fat but also precious muscle, which is the worst thing you could do because it slows your metabolism and makes it more difficult to increase exercise intensity or duration,” says Dansinger.

And what about over-the-counter (OTC) diet pills? Except for the OTC version of Alli, most respected experts do not recommend them.

“Diet pills are either ineffective or extremely dangerous, and not recommended,” says Dansinger.

The bottom line? Weight loss experts agree that any rapid weight loss diet should be identical to a long-term, sustainable plan — and not a fad diet. And fasting or cutting calories below 1,050 are not appropriate for the long term unless you are under a physician’s care.

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By , August 12, 2010 8:17 am

It’s no mystery that a diet full of fried foods, giant portions, decadent desserts, alcohol, and sugary soft drinks will lead to weight gain. And there’s little question why the pounds pile up when you take in more calories than you burn in physical activity. But how do you explain weight gain when your lifestyle includes regular exercise and a healthy diet that is controlled in calories? Gaining weight is absolutely maddening, especially when you really don’t understand why the needle on the scale keeps going up.

Several things should be considered if you are gaining weight while watching calories and being physically active. More than likely, it’s a variety of things working together that have resulted in the weight gain.

“Weight gain is so complicated; there are so many factors that can impact your weight. It is more likely a combination of things more than just one factor,” explains Michelle May, MD, author of Am I Hungry? What to Do When Diets Don’t Work.

Here are five factors that can cause the scale to creep up when you least expect it.

1. You Might Be Gaining Weight Because of Lack of Sleep
The body functions best when well rested. “When you don’t get enough sleep, your body experiences physiological stress and, biochemically, you store fat more efficiently,” says May.

When you’re tired, you also don’t handle stress as well, so you may reach for food as a coping mechanism. Further, you may be taking in extra calories from late-night snacking. Some people think eating might help them get back to sleep, but all it really does is add more calories to their daily total.

Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable.

Strive to get eight hours of sleep each night.

“Add about 15 minutes to your bedtime and see how you feel,” suggests May. “Continue to experiment with additional 15-minute increments until you find the … amount of sleep that is right for you.”

When you develop good sleeping rituals and get regular exercise, you sleep better, she adds.

2. You May Be Gaining Weight Because of Stress
We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life’s demands, but it also affects our mood and emotions.

“Stress response, whether it is ‘fight-or-flight,’ juggling too many responsibilities, or coping with financial pressures, triggers a biochemical process where our bodies go into survival mode,” explains May. “Our bodies store fuel, slow down metabolism, and dump out chemicals [cortisol, leptin, and other hormones] which are more likely to cause … obesity in the abdominal region.”

Many people reach for food to help ease the stress. But, of course, this doesn’t work in the long run.

“Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem,” says May.

Susan Bowerman, MS, RD, assistant director of the UCLA Center for Human Nutrition, says stress eaters tend to prefer high-carbohydrate foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. “It is almost like self-medicating,” she says. “Many people binge on starchy foods to make themselves feel better.”

Both May and Bowerman recommend relaxation techniques as well as exercise, which also burns calories and provides other health benefits.

3. You May Be Gaining Weight Because of Medications
Some prescription drugs used to treat depression, mood disorders, seizures, migraines, blood pressure, and diabetes can cause weight gain, from a modest amount to as much as 10 pounds per month. Some steroids, hormone replacement therapy, and even oral contraceptives may also cause gradual weight creep. Your medicine cabinet might be the cause of your weight gain if you’ve gained 5 or more pounds in a month without a change in your lifestyle.

“Every drug works a little differently to cause weight gain, from increasing appetite, altering the way fat is stored, to how insulin levels change,” says May. “And not all drugs have the same side effects on all people.”

In the case of antidepressants, weight gain may not even be related to the action of the drug — feeling better can also result in a heartier appetite. Some drugs can cause fluid retention that shows up on the scale as weight gain, but is not fat, and is usually easily corrected.

Experts say that some of the most common types of medications that may cause weight gain are:

• Steroids
• Antidepressants
• Antipsychotics
• Antiseizure medications
• Diabetes medications
• High blood pressure medications
• Heartburn medications

But it’s important to remember that a few extra pounds may be well worth the trade-off of what a particular medication does for your overall health, experts say. Further, even if your medications are the cause of your weight gain, you still need to be mindful of eating a healthy diet and getting regular exercise.

“Rarely is the problem solved with a change in meds,” says May. “These things can contribute, but rarely are the sole cause of the weight gain.”

If you suspect your medication is causing weight gain, talk to your health care provider to see about changing your prescription. But whatever you do, don’t go off your medication without seeking medical advice.

“There could be very serious consequences if you stop taking your medication without consulting your physician,” says May.

4. You May Be Gaining Weight Because of a Medical Condition
The most common medical condition that causes weight gain is hypothyroidism. A deficiency of thyroid hormone can decrease metabolism, causing appetite loss and weight gain.

“If you are feeling fatigued, lethargic, swelling, hoarse voice, intolerance to cold, sleeping too much, or headaches, you should see your doctor for an easy test to determine if you have hypothyroidism,” says May.

Much rarer is a condition known as Cushing’s syndrome — a disorder caused by an excess of the hormone cortisol — that can also result in weight gain.

5. You May Be Gaining Weight Because of Menopause
Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.

“It is multifactoral. When women go through menopause, they lose estrogen, causing their shapes to change — usually a loss of hip and thigh weight. And they start to gain more in the middle,” says Bowerman. She explains that estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection (much like men). This spare tire around the middle has been not so affectionately called the “menopot.”

The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.

“Women need to understand how critically important weight lifting and strength training is to their health,” says Bowerman. And don’t worry, doing strength training won’t make women muscle-bound, experts say.

Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to thwarting menopausal weight gain.

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By , August 11, 2010 9:12 am

During any one year, more than half of all Americans go on a diet to lose weight. For many people, it is difficult to lose more than a few pounds, and few succeed in keeping those pounds off. The difficulty in losing weight and keeping it off leads many people to turn to a professional or commercial weight loss program for help. When considering joining a weight loss program, choose wisely.

Almost any of the commercial weight loss programs will help you meet your goals, but only if you are motivated enough to decrease the amount of calories you eat or increase the amount of calories you burn through physical activity each day (or both).

What Should I Look for In a Weight Loss Program?
Make sure it is safe. Whether you create your own weight loss program or use a commercial one, make sure it is safe. A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals, and protein. The diet should be lower in calories (energy) only, not in essential vitamins or minerals. In general, a diet containing 1,000 to 1,200 calories a day should be selected for most women; a diet between 1,200 calories per day and 1,600 calories per day should be chosen for men, however, speak with your doctor first.

Slow, steady weight loss. The program should be directed toward slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two. With many calorie-restricted diets, there is an initial rapid weight loss during the first one to two weeks, but this loss is largely fluid. The initial rapid loss of fluid also is regained rapidly when you return to a normal-calorie diet. Thus, a reasonable goal of weight loss should be expected. The rate of weight loss should be 1 pound to 2 pounds each week.

When inquiring about a commercial weight loss program, be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods. Other important questions to ask of any potential weight loss program include:

• Does the staff consist of qualified counselors and health professionals such as registered dietitians, doctors, and exercise physiologists?
• Are food choices flexible and suitable?
• Are weight loss goals set by the client and/or the health professional?
• What percentage of people complete the program?
• What is the average weight loss among people who finish the program?
• What percentage of people have problems or side effects? What are they?
• Is there a maintenance program to help keep the weight off once it’s lost?

If you plan to lose more than 15 pounds to 20 pounds, have any health problems, or take medication on a regular basis, your doctor should evaluate you before you start a weight loss program. A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss.

Also, a doctor should be able to recommend appropriate programs and help you come up with a sensible weight loss goal. If you plan to use a very-low-calorie diet, you definitely should be examined and monitored by a doctor.

What Should I Look for in a Weight Loss Program?

Your weight loss program should include plans for weight maintenance after the weight loss phase is over. It is of little benefit to lose a large amount of weight only to regain it.

Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight loss programs. The program you select should help you improve your dietary habits, increase your physical activity, and help you change other lifestyle habits that may have contributed to your weight gain in the past.

Being overweight is too often viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a lifelong effort. To be safe and effective, any weight loss program must address the long-term approach or else the program is largely a waste of money and effort.

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By , August 10, 2010 10:09 am

Turns out, it’s not the occasional piece of Death by Chocolate Cake that does in our weight loss efforts. It’s the universal wish to lose a lot of weight ASAP and the expectation that we can simply diet it away easily.

Weight control experts call it the false-hope syndrome — when dieters have unrealistic expectations about exactly how long it will take to shed excess pounds.

Unfortunately, research shows that unrealistic expectations boost the risk of dropping out of a weight loss program. And though at least one study has found that dieters may temporarily eat less if their expectations are too high, that undereating may be replaced by overeating at the very next temptation.

Experts agree that unrealistic weight loss objectives are counter-productive and can trigger failure. The best way to go: smaller, realistic goals, says Janet Polivy, PhD, a psychologist at the University of Toronto at Mississauga, Canada.

The question is: How do you set realistic weight loss goals?

5 Ways to Set Sensible Weight Loss Goals
When WebMD asked the experts for their tips on setting realistic weight loss goals, their recommendations came down to a few simple strategies. But before you put these to use, remember to talk your weight loss plans over with your doctor.

Resolve to lose slowly
“Medically, most clinicians would say goals of losing five to 10 percent [of your start weight] are achievable,” says Jennifer A. Linde, PhD, assistant professor of epidemiology at the University of Minnesota, Minneapolis.

So if you weigh 200 pounds, a reachable target would be to lose 10 to 20 pounds.

Do the math.
“A realistic goal is losing 1 to 2 pounds a week to stay healthy,” says Linde.

That means being realistic about your time frame. If you need to lose 25 pounds, figure you are embarking on at least a three-month program. Fifty pounds? Assume a time frame of at least six months. Aim to burn 500 to 1000 calories a day either by eating less, exercising more, or both.

Set short term goals.
Reach for mini milestones. Instead of focusing on just losing 25 pounds, go for — and celebrate — that first 5-pound loss.

Track your progress.
Record your successes in a way that works for you. Take advantage of online programs, use a notebook, or keep a journal. Whatever keeps you on track.

Think about long-term goals.
“It’s OK to think big, Linde says, “but it may mean starting small and working towards a big goal.”

So if your long-term goal is losing 50 pounds in a year, for example, maybe your short-term goal is getting through the day without eating too much.

There’s an old saying: Lose it slowly, keep it off. This adage makes sense for at least one reason: Losing weight slowly means you’ve had time to adopt new behaviors, like eating less and exercising more.

And when you focus on the process of changing your habits — not just on losing weight — those new and healthier habits will be a big boost in helping you attain your weight loss goals.

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By , August 9, 2010 9:50 am

Using a natural detox diet to remove toxins and poisons from your body might sound like a good idea. After all, what could be better than eating pure and natural foods and avoiding processed and refined ones?

Certainly, there’s something to these ideas. But there’s also more than meets the eye. The rising interest in lifestyle enhancement has also ushered in many misconceptions about toxins and about the best way to clear them from the body. Fueling the confusion is a major marketing blitz by authors of diet books and producers of supplements and other detoxifying products.

Most natural liver detox diets have little science supporting them. Additionally, detox diets are very restrictive and can cause harm if they’re not used with care. Here’s what you need to know.

What is the idea behind detox diets?

The idea for detox diets comes from the concern that toxins are constantly bombarding our bodies. Toxins are chemicals with potentially harmful effects. They may come from many sources, including:

• alcohol
• caffeine
• pesticides or other chemicals used to grow or prepare food
• smog or other substances in the air
• substances such as artificial sweeteners added to food
• sugar
• water

The belief is that the body holds onto toxins in the digestive, lymph, or gastrointestinal system as well as in skin and hair. They, then, can cause problems such as fatigue, headaches, nausea, and a wide range of chronic diseases.

What is a detox diet?

Detox diets are designed to help the body rid itself of toxins. To attempt this, you temporarily give up certain kinds of foods. This is called fasting or purging. Then you gradually reintroduce foods. For example, you might start with a liquid diet for one or two days. Then you might move to four or five days of brown rice, fruit, and steamed vegetables. Finally, you might add other foods, except red meat, wheat, sugar, eggs, and prepackaged or junk food.

In general, organic foods and drinks and lots of water are required on a natural detox diet. And alcohol, caffeine, tobacco, drugs, processed or refined foods, and certain supplements are not allowed.

These are examples of popular detox diets:

• Master Cleanse or Lemonade Diet
• Fat Flush Diet
• Liver Cleansing Diet
• Martha’s Vineyard Detox Diet
• Raw Food Diet

In some cases, people suggest using cleansing products or herbs to “purify” the liver. Or, you might do colon irrigation to clean out your colon. This involves using an enema or having a special practitioner clear the colon with up to 20 gallons of water through a tube inserted into the rectum.

Are there specific benefits to a detox diet?

Proponents believe that occasionally cleansing the body with natural liver detox diets can clear the body of poisons that have built up. They also suggest that detox diets help with weight loss. Other claims range from greater energy and more clear headedness to the prevention and cure of chronic diseases.

Symptoms may improve with a detox diet, but there is no evidence that this is due to clearing toxins from the body. Instead, improvements may result from what is and is not eaten and drunk on these diets, such as:

• more water
• less alcohol and caffeine
• less fat and animal proteins
• fewer refined and processed foods
• more healthful, whole, plant-based foods

As it turns out, a balanced, proper diet is more helpful than a detox diet. Perhaps taking the best of the detox diets — eating more fruits and vegetables and fewer processed, refined, and fatty foods, for example — is the way to go.

What’s the problem with detox diets?

One problem is that most of these detox diets are so restrictive that you can’t maintain them for long. Also, any weight loss is usually from fluid and muscle loss. You quickly regain weight once you go off the diet. Worse, especially if used long term, detox diets can cause harm.

Perhaps one of the biggest dangers of detox diets is the fear they instill in the public. Yes, chemicals are all around us. Everything — both natural and synthetic — is made of chemicals. But chemicals are not all bad. And just as manmade chemicals aren’t automatically harmful, the fact something is derived from nature doesn’t make it healthy or safe.

How does the body’s natural detox system work?

The good news is that your body has its own natural detoxifying process that works quite well. The liver and kidneys do a good job of processing chemicals and eliminating them in sweat, urine, and feces. For example, the colon’s natural bacteria detoxify food wastes and its mucus membranes prevent bacteria and toxins from reentering the body. The liver combines its own chemicals with other chemicals, making water-soluble compounds that your kidneys can excrete in urine.

Are there precautions people have to take with detox diets?

If you want to try a natural liver detox diet, be sure to talk to with your doctor first. Do not use a detox diet for longer than a brief period. The same goes for the use of any laxatives or supplements that have a laxative effect. They can cause dehydration, mineral imbalances, and problems with your digestive system if you use them long term.

Here are some other things you should know about natural liver cleansing:

1. Over time, fasting can slow your metabolism, making it harder to keep your weight off.
2. If you fast, make sure you get all the nutrients you need, including protein found in beans, milk, eggs, yogurt, and lean meat.
3. Fasting can be addicting because it causes a kind of “high.” If overused, it can lead to eating disorders and other health problems.

Some people are more vulnerable to detox diets. Do not go on a detox diet if you have:

• diabetes
• low blood sugar
• an eating disorder
• a heart condition
• a chronic condition

Also, detox diets are not appropriate for children, teens, seniors, or pregnant or breastfeeding women.

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By , August 6, 2010 9:22 am

If you’re a health-conscious woman, you probably know your nutritional needs change with each stage of life. If you’re of childbearing age, you need an adequate intake of folic acid to prevent birth defects. If you’ve experienced  menopause, you may need to increase your intake of calcium and vitamin D to keep your bones strong. A deficiency of either vitamin when your body needs it can lead to serious health problems.

What are vitamins anyway?

Vitamins are essential chemicals that take part in all your body’s processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. Except for vitamin D, the human body cannot make vitamins. So you need to get vitamins from the foods you eat or from vitamin supplements.

At different stages of your life, your body’s need for specific vitamins varies. When you don’t get enough of a particular vitamin you need, you run the risk of serious health problems.

Many women know that eating five servings of fruit and vegetables each day is a good way to get their essential vitamins. Most women, though, don’t eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.

Let’s look at some essential vitamins for women. Let’s explore what each vitamin does to boost your health and which whole foods are good sources of this vitamin. Let’s also examine how much you need to prevent disease, as well as which vitamins are more important depending on your specific stage of life.

How do antioxidant vitamins boost health?

Many foods have antioxidant properties. However, there are specific vitamins that are known as antioxidant vitamins. They include vitamin A — retinol and the carotenoids — vitamin C, and vitamin E. These antioxidant vitamins appear to play a role in the body’s cell-protection system. They do this by neutralising highly reactive and unstable molecules, called free radicals, that your body produces.

Free radicals have been shown to disrupt and tear apart vital cell structures like cell membranes. Antioxidants tie up these free radicals and take away their destructive power. That may reduce the risk of chronic illness and slow down the ageing process. Some researchers also believe that antioxidants might help boost immune function when a system is under stress. Antioxidants include:

• Beta-carotene, found in apricots, carrots, cantaloupe, and pumpkin, is converted to vitamin A in the body. Vitamin A aids in the building and strengthening of bones, soft tissue, skin, and mucous membranes. Other carotenoid compounds also have antioxidant properties including alpha-carotene (found in carrots, cantaloupe, and pumpkin), gamma-carotene (found in apricots and tomatoes) and lycopene (found in tomatoes, watermelon, and guava).

Food sources of beta-carotene include apricots, broccoli, cantaloupe, carrots, kale, papaya, peach, pumpkin, red peppers, and spinach.

• Vitamin C, ascorbic acid, aids in wound healing and plays a role in the formation of red blood cells. Vitamin C also boosts levels of the brain chemical noradrenaline. Noradrenaline is a neurotransmitter. It boosts alertness and increases concentration. Studies show that when the body is under great stress, or during the aging process, levels of ascorbic acid decline.

Food sources of vitamin C include broccoli, grapefruit and grapefruit juice, kiwi, oranges, pepper, potato, strawberries, and tomato.

• Vitamin E is also known as tocopherol. It plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may slow age-related changes in the body. Adults with intestinal disorders of malabsorption may be deficient in vitamin E. But taking too much vitamin E daily increases the risk of bleeding.

Food sources of vitamin E include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

What are the recommendations for antioxidants?

Many adults have trouble getting enough antioxidants in their daily diet. You can make sure you get enough antioxidants for optimal health by eating at least five servings of fresh fruits and vegetables each day as recommended in the government’s 5 a day campaign. If your diet is low in fruit and vegetables, talk to your doctor about vitamin supplements.

Are the B vitamins important for women’s health?

All B vitamins are important to a woman’s health. However, three vitamins in particular — vitamins B6 and B12 and folic acid — are especially important. These B vitamins are essential to brain function, red blood cell formation, and building DNA.

In addition, if you’re pregnant, taking the B vitamin folic acid can significantly lower the risk of neural tube defects such as spina bifida. Poor eating habits, alcohol abuse, cigarette smoking, and oral contraceptives have all been linked to low blood levels of folic acid.

Except among alcoholics or other severely malnourished people, deficiency of B vitamins is rare. When it does occur, B vitamin deficiency can cause irritability, depression, confusion. It can also cause inflammation of the tongue and mouth. Here’s information about these important B vitamins:

• Vitamin B6 is also known as pyridoxine. It’s important for metabolism and also for brain function. Vitamin B6 deficiency can result in a form of anemia. Although some older adults have low levels of vitamin B6, true deficiency is rarely seen in the UK. Vitamin B6 is one of the few water-soluble vitamins that can be toxic if taken in large doses. So eating healthy foods with vitamin B6 is usually the best way to get it.

Food sources of vitamin B6 include avocado, banana, beans, cereal, meats, oatmeal, poultry, seeds.

• Vitamin B12, like the other B vitamins, is important for metabolism, normal cell division, and protein synthesis. Anemia is one of the most common consequences of vitamin B12 deficiency. Vegetarians of all ages are at risk of deficiency and may benefit from a daily vitamin B12 supplement. Vitamin B12 levels can be measured by a blood test. Your doctor can advise you if a blood test or supplement is needed.

If you’re over age 50, you may have difficulty absorbing vitamin B12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B12.

Food sources of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.

• Folate, or folic acid, is essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require folate to build normal red blood cells and prevent anemia.

Deficiencies of folate in women who are pregnant are linked to neural tube defects such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of this risk of birth defects, many foods, such as breads and breakfast cereals, are now fortified with folic acid.

Food sources of folate include vegetables such as spinach and greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, beans — especially chickpeas, black beans, and kidney beans — nutritional yeast, eggs, and organ meats such as liver.

What are the recommendations for B vitamins?

You’ll get all the vitamin B6 you need by eating a healthy diet rich in fruits and vegetables. Vegetarians and vegans should make concerted efforts to ensure their vitamin B12 intake, while older people may want to check with their doctor about their risk of vitamin B12 deficiency and whether they may need vitamin B12 injections. In many women of childbearing age, folate intake through foods is not adequate to prevent birth defects. If you’re considering becoming pregnant, talk to your doctor about your need for folic acid supplementation.

Is vitamin D important for women?

Vitamin D is usually categorized as a fat-soluble vitamin. However, it actually functions as a hormone in the body. Vitamin D helps to activate calcium and phosphorus — important minerals for keeping bones strong — into the bloodstream. When the body is depleted of vitamin D or has an insufficient supply, your body turns to the bones for replenishing calcium and phosphorus. This can thin your bones and contribute to osteoporosis.

Food sources of vitamin D include fish. And of course, sunshine is an excellent source as well.

What are the recommendations for vitamin D?

Younger adults may get plenty of sunlight throughout the day to keep this vitamin at the proper level. Many middle aged and older adults, on the other hand, may have a problem. The Food Standards Agency recommends that older adults, people of Asian origin, and people who do not get adequate sunlight each day take extra vitamin D from vitamin D-fortified foods and/or supplements. Because calcium and vitamin D are closely linked, many doctors recommend that older people, especially post-menopausal women, take a combined calcium and vitamin D supplement.

What foods contain vitamin K?

Vitamin K is not considered an essential vitamin. It does, though, play a key role in promoting strong bones and maintaining normal blood clotting in older people. The best food sources of vitamin K include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.

Do I have to eat whole foods to get these essential vitamins or could I use supplements?

Most dieticians recommend getting essential vitamins through whole foods without relying on supplements. But talk to your doctor to make sure.

With whole fruits you get specific vitamins as well as all the essential nutrients necessary for immune function and energy.

The likelihood of ingesting too much of any vitamin from whole foods is remote. However, overdosing from mega-vitamin supplementation does occur. In large doses, some vitamins have documented side-effects that tend to be more severe. For these reasons, you should never take mega-doses of any vitamin without speaking to your doctor first.

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By , August 5, 2010 9:48 am

You work hard all week, so when the weekend finally rolls around you want to play just as hard. There’s nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to reinvigorate you.

Weekend warriors be warned, though — Saturday and Sunday activities can lead to Monday soreness.

What’s Causing My Sore Muscles?

It’s normal to have sore muscles after you work out, play sports, or even do housework, especially if:

• You did an activity you’re not used to (like running a marathon when you normally jog just a few miles).
• You suddenly kicked up your exercise intensity level or increased the length of your workout.
• You did eccentric exercises, in which you lengthened instead of shortened your muscle (like walking downhill or extending your arm during a bicep curl).

These changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you’ll start to feel sore.

“We call that delayed onset muscle soreness,” says Ethel Frese, PT, DPT, CCS, associate professor of Physical Therapy at St. Louis University. “It peaks within about 48 hours and then it will gradually get better.”

The good news is that when you do the same activity again, your muscles will start to get used to it. “You will actually have no soreness or less soreness, because now you’ve strengthened the muscle or connective tissue,” says Allan H. Goldfarb, PhD, FACSM, professor and exercise physiologist at the University of North Carolina, Greensboro.

What’s Causing My Joint Pain?

When your joints feel sore and achy, that’s usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful.

Joint pain can also be caused by overuse or injury — for example, tennis elbow or a knee injury caused by a ligament or meniscal problem.

Treating Sore Muscles and Joint Pain

One big question a lot of people have when they’re nursing sore muscles is whether to use heat or ice. Experts say indirect ice is best for immediate relief. “Heat will feel good while it’s on, but it’s not going to lessen the damage or make it go away anytime soon,” Frese says. Goldfarb recommends icing the sore area right after the activity to reduce inflammation, then using heat later to increase blood flow to the area. Heat also can help relieve joint pain.

If you get sore muscles once in a while, you can take a couple of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn) or aspirin to help relieve the discomfort. Just be cautious about using these drugs regularly. Long-term NSAID use can interfere with your muscles’ ability to repair themselves, says Goldfarb.

Acetaminophen (Tylenol) is another over-the-counter option for pain management.

Check with your doctor or pharmacist about any interactions these over-the-counter drugs may have with other medications you take. People with a history of certain medical conditions (such as ulcers, kidney disease, and liver disease) may be advised to avoid some medications.

Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Muscle pain that comes on quickly and feels intense is a sign that you’ve injured yourself. Call your doctor if your pain is severe or lasts for more than a few days.

How Do I Prevent Sore Muscles and Joint Pain?

Experts used to recommend stretching before a workout to prevent sore muscles. Yet research has shown that stretching ahead of time doesn’t do much to prevent soreness or injury. It’s actually better to get in a good warm-up before you exercise and save the stretching for afterward, when your muscles are already warm, Frese says.

A couple of natural substances have been touted for preventing sore muscles, including antioxidants like vitamin C, but check with your doctor before taking high doses of any vitamin. Serious exercisers might find relief from post-workout soreness by beefing up on protein. A study of marines found that taking protein supplements reduced sore muscles after intense exercise.

One of the best ways to prevent sore muscles is by easing your way into your exercise routine. “Start off with lighter exercise and gradually build up. Then you’re much less likely to cause the microtrauma,” says Frese. Goldfarb recommends increasing your exertion level by only about 10% at a time.

When you have joint pain, you may be tempted to curl up in bed. Actually, one of the best things you can do for your joints is to exercise. “Our joints need to move to get nutrition,” says Frese. Weight-bearing exercises can help strengthen the muscles that support the joint. Just watch that you don’t exercise to the point of pain.

It also can help to work with a physical therapist, who can show you how to exercise safely and how to maintain good posture so that you don’t get injured or worsen joint pain.