With the holidays already here and family gatherings fast approaching, there are going to be many opportunities to catch something either while traveling or from a loved one, but a recent study shows us that exercise could be a preventive factor. Although the holidays are a crazy time of year, when most positive habits get pushed onto the back burner because of more important tasks, this study gives me more motivation to make exercising a priority so that I don’t get sick and have to sit out of the fun activities. Happy Holidays!
Unable to get the swine flu vaccine in her area, Demi Knight Clark has been hoping exercise will help to keep her healthy this winter.
After working out on and off for several years, Clark, 32, of Fort Mill, S.C., decided to commit to a regular exercise program this summer to boost her health and ease work stress. Since then, she’s been doing yoga, including power yoga, about four days a week and Pilates on another two.
Swine flu has been going around her community, and when her two young children came down with fevers and other flu-like symptoms last month, “I flew right through it,” says Clark, who runs her own public relations and marketing firm.
In fact, since sticking with a fitness routine, she’s never felt better. “I feel like I’ve got a suit of armor on,” she says.
Studies have concluded that exercise can enhance the immune system, but is the effect great enough to stave off swine flu?
While researchers haven’t studied exercise and swine flu specifically, they have explored whether physical activity can enhance immunity and combat colds and, to a lesser extent, seasonal flu. Their findings suggest that moderate physical activity can help boost immunity but that extreme exercise can weaken the body’s defenses.
“There is evidence that moderate exercise or physical activity can be beneficial in terms of reducing the incidence and severity of upper respiratory tract infections from all causes,” says Jeffrey Woods, a professor of kinesiology and community health at the University of Illinois at Urbana-Champaign. “And at least one report … has shown that exercise may be protective against influenza-associated [deaths] in the elderly.”
Woods recently published an article in the journal Exercise and Sport Sciences Reviews that summarized the research to date on the impact of exercise on the common cold and flu.
One study, for instance, followed 547 healthy adults ages 20 to 70 over the course of a year and found that compared with sedentary individuals, those who engaged in moderate to vigorous physical activity reduced their risk of upper respiratory tract infections by almost a quarter.
“The evidence seems pretty strong that folks who are moderately physically active have a somewhat higher level of protection,” says Michael Flynn, chair of the department of health and human performance at the College of Charleston in South Carolina, who also has studied exercise and immunity.
Don’t overexert yourself
The exception is people who train extremely hard, to the point of overtraining, or who compete in grueling endurance events such as marathons, Flynn notes. In these cases, people may be more susceptible to respiratory infections, at least temporarily, than those who don’t exercise at all.
Researchers aren’t clear on exactly how exercise might rev up the immune system. Woods’ laboratory work in animals suggests that moderate exercise can help by reducing the body’s inflammatory response to a respiratory virus, resulting in less illness severity and fewer deaths, at least in animals.
Experts agree that more human studies are needed to clarify the role of exercise in preventing or reducing the severity of colds and flu. But such research can be difficult and even unethical to do because people, understandably, aren’t eager to be voluntarily exposed to colds, and certainly not the flu, in the kinds of studies that would provide more definitive answers.
If it’s intuitive that healthy and fit people will recover more quickly from flu, is it also correct to think that unhealthy people might be more susceptible? Perhaps, according to doctors who have made anecdotal observations about who’s hardest-hit by swine flu.
Obese people, for instance, seem more at risk for flu-related pneumonia and other complications and slower recoveries, says Dr. William Schaffner, chair of the department of preventive medicine at Vanderbilt University in Nashville.
Still, about a third of people who develop serious complications from swine flu were perfectly healthy beforehand, Schaffner points out. “This is an illness that can afflict a very healthy child or adult and make them very sick,” he says.
The other two-thirds have underlying illnesses such as diabetes, heart disease, lung disease or compromised immune systems, he notes.
So while there are “bits and pieces of evidence that exercise enhances the immune system,” it’s not clear if the effect is strong enough to effectively battle the likes of swine flu, Schaffner says.
“Relying on it completely is not a good bet,” he says.
Woods agrees that moderate exercise should be viewed as an adjunct to other preventive measures against respiratory viruses, including the H1N1 virus that causes swine flu.
“First and foremost, if you have a chance to get the vaccine, get it,” says Woods. Also be sure to take other recommended precautions, such as washing your hands and avoiding sick people.
But should you also steer clear of the gym? Could going there to help keep you healthy and protect against the flu backfire if you’re picking up the very germs that cause it?
It’s true you could get sick at the gym. But there’s no reason to think the gym is any more risky than other places where people congregate, says Schaffner. “The group at the gym isn’t a whole lot different than the group at the office,” he says.
People who are sick with the flu aren’t likely to be clocking many miles on the treadmill anyway. Still, people can spread respiratory viruses before they develop symptoms, so be sure to wipe off the machines and seats before (and after, to protect the next person) you use them, advises Schaffner, and use plenty of hand sanitizer.
And if another exerciser is coughing or looking ill, he says, play it safe and “work out at the other side of the gym.”
Clark, the yoga and Pilates devotee, isn’t too worried.
“After all,” she says, “how many sick yogis do you see?”
I am not one of those people who is willing to give up food, no matter what the circumstances. However, making small changes such as these are not really a big deal. I had heard most of these before and as a result already do most of them, but there are some I don’t do. I am fine with substitutes and therefore welcomed this article. It’s like putting applesauce in cookies; as long as I get my cookies, I’m fine with the substitution.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Smart little switches can offer big health benefits 
By Jennifer Iserloh
Food can be fun, flavorful, beautiful, satisfying and healthy at the same time. Every little bit counts when you’re making decisions about your diet, so start by making smart choices at the grocery store.
Skip: White flour pasta
Pick: Whole wheat pasta
Whole wheat helps to keep you feeling full longer because of its fiber content. It also helps stave off blood sugar spikes that can trigger cravings for sugary treats later in the day or evening.
Exercise has many benefits to the body, that much is evident. For many years, people have believed there could be a relationship between being active and having a shorter recovery period, but there were never very many studies on it. This article finally gives the necessary proof. I found this to be so interesting. Although the study was done on stroke, kidney disease, and cancer, I believe this trend could probably be found in any type of healing.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
How Exercise Helps Boost Recovery
Working out can help you bounce back from illness.
Regular exercise has been shown to help prevent obesity, cardiovascular disease, bone loss, and various other ailments and conditions. Still, it can’t protect against everything.
And when problems do arise, the road to recovery can be long and hard.
New research, however, indicates that moderate physical activity in the wake of some health crises may enhance the healing process and help get you back on your feet—sometimes literally.
In a recent review of 24 studies involving 1,147 stroke victims, researchers analyzed how exercise programs affected rates of death, dependence, and disability. Fitness training included cardio (such as cycling), strength training (with free weights and resistance bands), or a combination of the two.
The team found that moderate cardiorespiratory training after a stroke helped improve patients’ walking ability, which fostered mobility and independence. Subjects who walked three or more days a week for at least 20 minutes at a time increased their speed and were able to do more on their own than study participants who didn’t exercise.
Other research, published in the Clinical Journal of the American Society of Nephrology, suggests that exercise may improve survival rates among people with chronic kidney disease. Patients who got the recommended amount of weekly physical activity after their diagnosis were up to 56% less likely to die during seven years of follow-up than those who did not exercise at all. And patients who exercised less than the recommended amount but were still active were 42% less likely to die during follow-up than the non-exercisers.
Fitness may also have an effect on prostate cancer. A study in the Journal of Urology by researchers at Duke Prostate Center found that among men undergoing prostate biopsy, those who got the equivalent of three or more hours of brisk walking every week had a 66% lower risk of the disease than their inactive peers. Furthermore, among men who had malignant biopsy results, those who walked at least an hour a week were less likely to have an aggressive or fast-growing form of the cancer.
Researchers say that in addition to strengthening the immune system, exercise may lower levels of hormones that help feed the growth of prostate cancer.
Ideally, of course, you’ll never have to face anything as serious as a stroke or cancer. But in the event that you do, it’s nice to know that something as simple as taking a walk can help facilitate your recovery.
It seems that many people these days are going under the knife in attempts to look young again. This trend used to only be seen among the female population, but is now rapidly being seen with men. There are many other things you can do to help stay young however. In this case, what foods you eat and it doesn’t require going under the knife.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Here’s some that Women’s Health has found in their research
WATERMELON
Reddish-orange foods like tomato and watermelon, which are rich in beta-carotene and lycopene, increase your protection against harmful UV rays from the inside out. Both vitamins settle into skin’s outer layer, where their antioxidant action helps repair cells damaged by sunlight. In one French study, the dueling duo helped improve markers of skin defense against UV rays by as much as 20 percent. V8 juice is a source of both nutrients—just make yours the low-sodium version; why risk bloating from heavy salt intake?
HEMP
The omega-3 fatty acids in hemp help your skin retain moisture so you don’t look like a cast member from Dawn of the Dead. Toss a tablespoon each of lemon juice, pine nuts, and shelled hemp seeds ($9 for 8 oz, manitobaharvest.com) into a blender with cup of hemp-seed oil ($10 for 8 oz, manitobaharvest.com), a chopped garlic clove, a pinch of salt, and 1/2 cup fresh basil. Whirl to create a delicious and healthy pesto. Worried about tripping the light fantastic after your snack? Don’t be. Hemp is a different variety of cannabis, and it doesn’t trigger positive drug tests.
RAINBOW TROUT
While lotion is a great remedy to fight dry, flaky skin, changing your diet can prevent parching in the first place. The best way to keep your outer layer lubricated is to increase your intake of healthy fats. “Fat is a nutrient that protects all cells, including your skin cells,” says Kristine Clark, Ph.D., R.D., director of sports nutrition at Pennsylvania State University. If you consume too little fat, your skin becomes brittle. Salmon is a great choice, but rainbow trout has almost as much eicosapentaenoic acid (EPA)—an omega-3 fatty acid that stops the stress chemical cortisol from boiling over. EPA makes trout true vanity fare because it stimulates the repair of skin cells.
PUMPKIN SEEDS
Score your dose of vitamin E, another powerful skin protector, by snacking on almonds or pumpkin or sunflower seeds. “A lack of vitamin E can influence the quality and texture of your skin,” Clark says. Without it, your skin is at greater risk of damage from free radicals. “If there is plenty of vitamin E in the membranes of cells exposed to free radicals, vitamin E will take the brunt of the attack and protect the fatty acid that surrounds all the intricate workings inside each cell,” she says.
ACEROLA JUICE
Feed your face with this tart treat. It packs 3,000 times as much vitamin C as OJ, and women who get a lot of C have more vibrant skin and fewer wrinkles, reports The American Journal of Clinical Nutrition. (Try Bolthouse Farms C-Boost, $4.50, bolthouse.com.)
CUCUMBER
The peel of this super-low-calorie fruit is made of silica, a building block of skin–plumping, wrinkle-preventing collagen. There’s no recommended minimum intake for silica, but experts suggest at least five milligrams a day–the amount you’ll get in the peel of one cucumber. Tip: Go organic. Regular cukes usually are treated with a coat of gack–inducing wax to preserve their shelf life, whereas organically grown ones often are left naked.
CITRUS ZEST
Eating as little as 1 tablespoon of citrus zest each week may reduce your risk of skin cancer by nearly 30 percent. “Lemons, limes, oranges, and grapefruit contain d-limonene, a potent antioxidant known to reduce skin cancer risk,” says Iman Hakim, M.D., of the Arizona College of Public Health. Use a zester to scrape the peel (not the bitter white pith underneath), and add a pinch to salads, smoothies, or marinades.
BROCCOLI
Researchers at John Hopkins University found that skin treated with an extract of newly sprouted broccoli seeds and then exposed to UV radiation had 38 percent less redness and swelling then untreated skin–and remained protected for several days. Why? The plant compounds sulforaphane boosts the activity of protective enzymes in our cells that don’t usually work at full capacity, says lead researcher Paul Talalay, M.D. Steam a batch for dinner to keep your cancer-fighters on guard.
This article was also in Women’s Health recently. Anyone who has either calorie-counted, or counted the calories they’re burning at the gym, or both, know how horrible it is! It is amazing how quickly you can consume those calories and how long it can take to burn them back off. I am not a fan of counting calories (too much work) and burning them I do do, but only because of the overall health benefits. I came across this list of easy ways to swap out calories and found that I do many of them already, but there are some I don’t. Cutting out calories this way is not too difficult and you don’t feel like you’re depriving yourself. Give it a try!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
At Breakfast
• Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
• Gotta have carbs? Split a bagel with a coworker.
• Drink your two cups of joe black. Or order a single espresso instead of your usual latte.
• Swap OJ for the real deal—one fresh orange.
• Trade a side of regular sausage for turkey.
• Top your waffles with Reddi-Whip instead of syrup (or use sugar-free).
• Skip the whip on any Caribou Coffee 16-ounce drink.
• Eat your granola from a 4-ounce mug, not an 8-ounce bowl.
• Lose the Yoplait Thick & Creamy and have a Yoplait Fiber 1.
• Order pancakes, but hold the butter.
• Scramble together 4 egg whites instead of 2 whole eggs.
At lunch
• Leave the Swiss cheese out of your sandwich.
• Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.
• Pass up croutons at the salad bar.
• Use up to 10 pumps of ranch dressing spray instead of pouring 2 tablespoons from a bottle.
• Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover’s variety.
• Take your iced tea unsweetened.
• Reach for a Snapple raspberry white tea instead of a Snapple raspberry iced tea.
• Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.
• Make your burger turkey, not beef.
• Slurp minestrone soup instead of cream of anything.
• Go bunless—shed your hamburger roll.
• Use south-of-the-border savvy: Have a quesadilla made with two 6-inch corn, not flour, tortillas.
At Happy Hour
• Nurse a single glass of wine instead of downing 2 beers.
• Ask for your rum and cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you’ll swig less per round.
• Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.
• Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
• Blending your own? Have a daiquiri, not a piña colada.
• Pop the cap off of an MGD 64 instead of a bottle of Killian’s Irish Red.
• Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.
• Dip your nachos in salsa rather than guacamole.
• For automatic portion control, sip wine from a Champagne flute, not an oversize goblet.
For Snack Break
• Drink sparkling water instead of soda.
• Move your stash of Hershey’s Kisses at least 6 feet away from your desk—you’ll dip in half as often.
• Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.
• Have 1/2 cup of fresh grapes instead of that little snack box of raisins.
• Lay off the Lay’s Classic potato chips and have a handful of Rold Gold pretzels.
• Munch on a bag of Orville Redenbacher’s Smart Pop Kettle Korn, not Movie Theater Butter.
• Chase down the ice-cream truck for a Good Humor vanilla sandwich, not a King Cone.
During Dessert
• Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
• Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.
• Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.
• Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
• Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.
• Eat 5 meringue cookies instead of 2 chocolate chip ones.
• Pass on the à la mode and savor that brownie au naturel.
• Can the cone. Have your ice cream in a bowl.
• Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup.
In the Kitchen
• Substitute nonfat Greek yogurt for a serving of sour cream.
• Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
• Making homemade mac ‘n cheese? Cut 2 tablespoons of butter from the recipe.
• Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce.
• Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
• When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.
• Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.
At the Drive-Thru
• Pass up a Wendy’s baked potato with sour cream and chives and chow down on value fries instead. Amazing but true.
• Have a McDonald’s cheeseburger instead of a Quarter Pounder with cheese.
• Downsize your drink: Trade a large fountain soda (with ice) for a medium.
• Go for grill marks. Order a flame-broiled chicken sandwich rather than one that’s breaded (and usually fried in oil).
• Treat yourself to an ice-cream cone at McDonald’s instead of Dairy Queen.
• Crunch on one Taco Bell regular taco instead of a Ranchero Chicken Soft Taco. And all the hot sauce you want.
• Slurp a cup of Panera Bread’s low-fat chicken noodle soup instead of the cream of chicken with wild rice.
• Make your daily pick-me-up at Starbucks a skinny vanilla latte, not a regular.
When You’re Not Cooking
• Request the lemon chicken with white rice, not fried.
• Skip the crunchy noodles with your bowl of wonton soup.
• Ask for an order of Szechuan Shrimp instead of your usual General Tso’s.
• Choose the pasta with 1/2 cup of marinara instead of 1/2 cup of Alfredo sauce.
• Indulge your inner carnivore with beef stroganoff, not meat lasagna.
• Go with the baked potato (butter only), not the mashed, as your side of choice.
• Dip your dinner roll in marinara sauce instead of olive oil.
• Avoid anything breaded. Flour and bread crumbs not only add calories but also absorb more cooking oil.
I found this article in Women’s Health and loved the interesting information. I already eat most of the foods, but not on a regular basis. With the new year coming up, I know I’ll be setting new goals and I’m going to incorporate this information into them. I want to see for myself if they really do help. (I already know the milk does!) I can certainly do a better job with eating the nuts and the spinach as well as increasing my intake of the other foods. I hope you find this as fascinating as I did!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Almonds, Pistachios & Walnuts
When all hell breaks loose, reach for a handful of almonds. They’re bursting with vitamin E, an antioxidant that bolsters the immune system. Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events (like getting a year’s membership to Match.com as a present). About a quarter cup every day is all you need. Another easy way to get a fix is to switch from traditional PB to almond butter on high-tension days.
Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your heart from racing when things heat up. “We experience immediate cardiovascular responses to stress because of the ‘fight or flight’ response,” says Sheila G. West, M.D., associate professor of biobehavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy — so you’re prepared to run like hell if you need to. But because we seldom need to fight or flee (dodging your annoying aunt doesn’t count), it’s better to blunt the strain on your heart. A 2007 Penn State study led by Dr. West found that eating one and a half ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn’t have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads, cereal, or oatmeal.
Avocados
The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole — the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders’ double whammy of monounsaturated fat and potassium can lower blood pressure. One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium — and just half an avocado offers 487 milligrams, more than you’ll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne.
Skim Milk
Science backs up the old warm-milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., professor of physiology at the University of California, San Francisco. A glass of moo juice (preferably skim or 1 percent) may also have additional benefits for women by reducing stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a 2005 study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had a 46 percent lower risk of pre-period misery than women who had no more than one serving per week.
Oatmeal
Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith Wurtman, Ph.D., a former MIT research scientist and co-author of The Serotonin Power Diet. The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also recommends topping it with a swirl of jam for a quicker release of serotonin. When you know it’s going to be a doozy of a day, avoid heavily processed varieties (e.g., the sugary kind that come in packets meant for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats. But if two minutes for breakfast is all you have, you can still do your mood a favor by opting for instant oatmeal over Cocoa Puffs.
Oranges
Fretting over a job interview or presentation at work? Pour yourself a glass of Florida’s famous juice or peel yourself an orange. The magic nutrient here is vitamin C. In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. “Vitamin C is also a well-known immune system booster,” says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association. So don’t be bummed that you got a fruit-of-the-month-club gift instead of the video Nano — you’re going to need all those oranges and grapefruits.
Salmon
Stress hormones have an archenemy: omega-3 fatty acids. A 2003 study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geysering. Omega-3 fatty acids also protect against heart disease, according to a 2002 study in the Journal of the American Medical Association. “Eat a three-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week,” Jamieson-Petonic says. Not a fish eater? For another omega-3 punch, buy foods fortified with DHA (you’ll find this particular fatty acid in eggs, yogurt, milk, and soy products); but don’t go out of your way for products that boast booming levels of ALA, another fatty acid, which may not work as well.
Spinach
Magnesium was made to calm holiday insanity. First, the mineral can help lower your stress levels, keeping your body in a state of relative ease as you kick off yet another round of small talk at the company party. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. (And almost seven out of 10 of us don’t get enough of the stuff. No wonder we’re cranky.) Just one cup of spinach provides 40 percent of your daily value — so try subbing it for lettuce on sandwiches and salads. (And now you have an excuse to indulge in the spinach dip!)
The Holidays are such a wonderful time as far as the social outlets and time with loved ones is considered, but an awful time for your diet, exercise regime, and health in general. I came across this article and thought it was just in time. I loved some of these ideas such as “Implementing the 15-minute rule.” I would also had to this list: using the smallest plate available (even a small napkin if necessary). Also, in addition to “Make water your best friend,” I always make sure I pick the largest glass with as little ice as possible. It gives me more to sip on and curbs hunger.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Holiday Cocktail Party Diet
With our smart just-for-the-holidays strategies, you can indulge now without regretting it later.
Don’t stand near the hors d’oeuvres. “Take a few things, then go as far away from them as possible so you’re not tempted to pick from the platter,” says Jackie Newgent, R.D., a New York-based nutritionist and chef.
Alternate indulgences. Have cheese at one party, but no dessert, then switch it next time out, says Kathleen Daelemans, author of Getting Thin and Loving Food! Doing so will keep you from going too nuts—or saying no to nuts altogether.
Implement the 15-minute rule. Give yourself that much time before you hit up the yummies; grab a nonalcoholic beverage (like sparkling water with a lime twist) in the meantime to keep your hands busy. “People are usually nervous at the beginning of an event, so they dive into the buffet table and end up eating more,” says Tallmadge.
Don’t ban your favorites. “Decide which special foods you really want and enjoy them, but skip the rest,” says Daelemans. So if you love eggnog, have a glass, but if you could take or leave gingerbread-man cookies, don’t waste your calories on them.
Keep in-between meals low-calorie. Balance out party splurges with über-healthy choices at other meals and on other days of the week, says Daelemans. Make green salads with low-fat dressing for lunch and pick lean meats (like chicken or pork) or broth-based or bean soups for dinner.
Oops, I ate it again! Whether you’re whipping up a batch of cookies or making frosting, it’s hard not to sample here and there. “But you can end up eating a whole dinner’s worth of calories before you even sit down,” says Tallmadge.
Most people have over-eaten at sometime in their life only to regret it and feel guilty later. Many people want to learn how to control these eating episodes, but don’t know how. This article lays out the major reasons you could be over eating and what to do about them.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Real Reasons We Eat Too Much
By Rachel Grumman From Health magazine
We all know we’re supposed to eat healthy portions. So why is it that a rough day at the office or even just the smell of chocolate-chip cookies can cause us to throw our best intentions out the window?
We tapped the nation’s leading experts for the unexpected reasons why so many of us overdo it—so you can break the cycle and prevent an unwanted pile-on of pounds.
1. You’re not getting enough sleep
Missing out on your zzz’s not only puts you in a mental fog, it also triggers a constellation of actual metabolic changes that may lead to weight gain. A lack of shut-eye harms your waistline because it affects two important hormones that control appetite and satiety—leptin and ghrelin—says Kristen L. Knutson, PhD, a research associate specializing in sleep and health at the University of Chicago’s Department of Medicine.
According to a study published in the Annals of Internal Medicine, people who slept only four hours a night for two nights had an 18 percent decrease in leptin (a hormone that signals the brain that the body has had enough to eat) and a 28 percent increase in ghrelin (a hormone that triggers hunger), compared with those who got more rest. The result: Sleep-deprived study volunteers reported a 24 percent boost in appetite. Short sleep can also impair glucose metabolism and over time set the stage for type 2 diabetes, Knutson notes.
How to get control: When we’re exhausted, we hunger for just about everything in sight, especially if it’s sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor), Knutson says. To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein.
“If you’re feeling tired, you want carbs. But go for high-fiber carbs for long-lasting energy,” says Keri Gans, RD, a spokeswoman for the American Dietetic Association (ADA). “Fiber burns slower than simple sugars, and adding in some protein keeps you satisfied longer.”
At breakfast, have whole-wheat toast with egg whites or a high-fiber cereal with fruit and a yogurt. And for a food-free way to perk up during the day, take a 10-minute walk outside. You also can prevent uncontrollable cravings in the first place by prioritizing a good night’s sleep—get seven to nine hours a night in a slumber-friendly bedroom (one that’s as dark and quiet as possible and reserved for shut-eye and sex only).
A final tip: If you’re plagued by sleep problems, ask your doctor for a referral to a sleep specialist.
2. You’re sabotaged by stress
Constant stress causes your body to pump out high doses of hormones, like cortisol, that over time can boost your appetite and lead you to overeat. “Cortisol and insulin shift our preferences toward comfort foods—high-fat, high-sugar, or high-salt foods,” says Elissa Epel, PhD, an associate professor at the University of California, San Francisco (UCSF), Department of Psychiatry and a leader of the UCSF Center on Obesity Assessment, Study, and Treatment.
Fat cells also produce cortisol, so if you’re overweight and stressed, you’re getting a double-whammy in terms of exposure. Overweight women gained weight when faced with common stressors such as job demands, having a tough time paying bills, and family-relationship strains, according to a study published in the American Journal of Epidemiology.
Cortisol, together with insulin, also causes your body to store more visceral fat, which is a risk factor for heart attack and stroke, Epel notes. What’s more, stress makes it harder to stick with a healthy eating plan. “It’s a reason why people go off diets,” notes Marci Gluck, PhD, a clinical research psychologist at the Obesity and Diabetes Clinical Research Section of the National Institutes of Health in Phoenix. Folks who normally restrict their eating, tend to overeat in response to stress.
How to get control: Sure, real-life pressures can put you in nonstop-nibble mode. But working stress-reduction techniques into your busy days can really help. Yoga, meditation, and deep-breathing exercises are powerful tools that keep tension in check. And spending 20 minutes doing progressive muscle relaxation—alternately tensing and relaxing muscle groups—significantly lessens stress, anxiety, and cortisol, according to a study published in the International Journal of Obesity and Related Metabolic Disorders.
Exercise will also do the trick. “Try dancing to your favorite tunes, running in place, playing a sport, or taking a simple walk,” says Elisa Zied, RD, an ADA spokeswoman and author of Nutrition at Your Fingertips. When you’re feeling edgy, make a habit of turning to these activities rather than diving into your candy stash. If you’re feeling completely overwhelmed by stress, talk to a counselor who specializes in stress management.
3. You’ve got fatty foods (literally) on the brain
We’re hardwired to hunger for fatty, sugary, salty foods because, back when our ancestors were foraging for every meal, palatable eats meant extra energy and a leg-up on survival, says David A. Kessler, MD, former commissioner of the Food and Drug Administration (FDA) and author of The End of Overeating: Taking Control of the Insatiable American Appetite.
So it’s not just a lack of willpower that’s tripping you up, but rather your outdated survival mode. In fact, when you eat fat-rich foods, your brain not only gets a signal that your body is satisfied but also forms long-term memories of the experience, according to new research published in the Proceedings of the National Academy of Sciences. What once helped early humans survive is now giving us ever-expanding waistlines.
Adding to the challenge to control overeating, the mere sight of food can cue up a craving. “[Cravings] are based on past learning and memories as well as the sight or smell of food, time of day, or location,” Kessler says. “You’ll walk down the street and start thinking about chocolate-covered pretzels because you’ve had them before on the same street.”
How to get control: Avoid eating your favorite treat if you’re in a particular mood, if it’s a certain time of day, or if you’re in a specific place; this will prevent you from creating a triggering link between those feelings or locations and that treat, Kessler says. And since the smell and sight of fatty, sugary foods is pure temptation, try to keep yourself from passing the bakery or ice cream shop you can’t resist.
Also, pay attention to what you’re thinking when temptation strikes. “Once the brain is activated [by a craving], having that inner dialogue of, ‘No, I shouldn’t have that,’ only increases the wanting,” Kessler notes. Instead, focus on something you want more than that slice of cheesecake—from being healthier for your kids to feeling less winded when you walk to work—to help override the urge.
If logic is out the window, indulge in healthier versions of your favorites such as low-fat frozen yogurt with almonds when you crave a sundae or a calcium-rich glass of nonfat chocolate milk when you need a chocolate fix.
You Pigged Out—Now What?
Bounce back after a binge with these smart moves:
- Forgive yourself. “Having one overindulgent meal should not derail you from your healthful eating habits, while being too negative will make you more likely to throw up your hands in despair and overindulge at the next meal or several meals for days to come,” Elisa Zied, RD, says.
- Give yourself a do-over. Immediately start with lean protein, veggies, whole grains, and fruit, and drink plenty of water, Zied suggests.
- Learn from it. Think about what triggered your overindulgence—not to punish yourself, but to choose smarter next time. “If you keep a food journal, you might see you ended up pigging out because you waited too long to eat,” Keri Gans, RD, says.
- Add on exercise. To feel in control again, simply tack on a few extra minutes to your regular walk, gym routine, etc. At the same time, “try not to think of exercise as a punishment for overindulging,” Zied says. If you do, you’ll grow to dread the gym.
Yoga is a favorite fitness activity of mine. There are several benefits to yoga such as increasing flexibility, toning muscles, improving concentration, lowering stress levels, and posture improvement. I came across this article that describes even more remarkable benefits.
Regular stretching and use of breathing techniques can go a long way. Yoga is famous for improving flexibility and encouraging relaxation, but more and more research shows that the practice offers benefits that go beyond calming you down. For example, a recent study in Alternative Therapies in Health and Medicine found that 75-minute yoga sessions, performed three times a week for 10 weeks, eased symptoms of rheumatoid arthritis (RA) in a group of women between 45 and 75. The yoga classes also improved their disability related to RA, improved their balance, and decreased symptoms of depression in the women. Read on for other ways you can use yoga to improve your health.
1. It helps you fight food cravings
Keeping off unwanted weight can be a little easier with a regular yoga routine. According to Prevention magazine, in a study of 15,500 average-weight adults, people gained three fewer pounds annually over the course of four years if they followed a routine of 30 minutes of yoga per week. The weight loss may be a result of creating a closer relationship between mind and body during yoga, allowing participants to fight overeating. iYogaLife.com, a Web site that provides yoga workouts, articles, and research, suggests moving into a simple yoga pose when food cravings threaten to overwhelm your better judgment. Cravings generally strike when our bodies are tense; loosening muscles with yoga movements makes it easier to reflect on whether or not you really need that candy bar.
2. It helps you have a healthy pregnancy
Honing in on your happy and calm place with yoga meditation may insure your little one arrives just as relaxed. According to Prevention, a study in the Journal of Alternative and Complementary Medicine found that doing yoga while pregnant increased the odds of a healthy delivery. The 335 women studied added a yoga routine during their second trimester; the result was higher birth weights and lower pregnancy-induced hypertension compared to non-yoga-practicing participants.
3. It boosts your performance in the bedroom
Yoga movements can improve balance and flexibility not only on the mat, but in bed as well. According to Women’s Health, yoga pros can utilize the increase in strength and confidence in their sex life. Movements focusing on body alignment increase blood flow and sexual desire. Yoga poses that focus on balance and abdominal contraction will strengthen your core as well as your orgasm because of the focus on pelvic muscles. Overall body awareness, vital to yoga workouts, also boosts confidence—making you a more assertive partner.
4. It lowers risk for cardiovascular disease and diabetes
Increasing your yoga routine can be mentally relaxing and benefit your heart, as well. Another study in the Journal of Alternative and Complementary Medicine, which looked at 98 adults with varying health concerns, such as hypertension, coronary artery disease and diabetes, found significant improvements in blood sugar and total cholesterol levels with the incorporation of yoga into their routine. The group took part in an eight-day lifestyle-modification program that included common yoga practices like posture awareness, deep breathing, meditation, nutritional changes and group support.
5. It helps cancer patients sleep better
The calming meditation practices often used in yoga are great to take your mind off a stressful day, and to help you sleep better. In a study done at the University of Texas M. D. Anderson Cancer Center, lymphoma patients improved their sleeping habits by practicing Tibetan yoga. After taking a 20-minute yoga class once a week for seven weeks, patients fell asleep faster, slept longer and reduced the amount of sleep medication they needed.
To find a yoga class or instructor in your area, start by asking friends for referrals and checking with local gyms. Or try the location search and reviews at iYogaLife.com.
I recently found this article online and was very surprised by this study’s findings. It definitely gives me more motivation to avoid high-fat foods when there is proof it har
ms you in more ways than just the calorie content. Perhaps when people claim they are “addicted” to fast food and “can’t seem to get enough”, they really are and really can’t get enough…
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Ice cream really can control your brain
Before you flip open that tub of Ben and Jerry’s, be aware that ice cream really can control your brain and say “eat me.”
A U.S. study by UT Southwestern Medical Center at Dallas has found that fat from certain foods such ice cream and burgers heads to the brain.
Once there, the fat molecules trigger the brain to send messages to the body’s cells, warning them to ignore the appetite-suppressing signals from leptin and insulin, hormones involved in weight regulation — for up to three days.
“Normally, our body is primed to say when we’ve had enough, but that doesn’t always happen when we’re eating something good,” said researcher Deborah Clegg in a statement.
“What we’ve shown in this study is that someone’s entire brain chemistry can change in a very short period of time. Our findings suggest that when you eat something high in fat, your brain gets “hit” with the fatty acids, and you become resistant to insulin and leptin.
“Since you’re not being told by the brain to stop eating, you overeat.”
The researchers also found that one particular type of fat — palmitic acid which is found in beef, butter, cheese and milk, is particularly effective at instigating this mechanism.
The study was performed on rats and mice but the scientists say their results, published in The Journal of Clinical Investigation, reinforced common dietary recommendations to limit saturated fat intake as “it causes you to eat more.”
The study was conducted by exposing rats and mice to fat in different ways — by injecting various types of fat directly into the brain, infusing fat through the carotid artery or feeding the animals through a stomach tube three times a day.
The animals received the same amount of calories and fat and only the type of fat differed. The types included palmitic acid, monounsaturated fatty acid and unsaturated oleic acid which is found in olive and grapeseed oils.
“The action was very specific to palmitic acid, which is very high in foods that are rich in saturated-fat,” said Clegg.
URL: http://www.msnbc.msn.com/id/32856334/ns/health-diet_and_nutrition/
