Stress, Sleep Factors in Weight Loss

New study shows that a good night's sleep can lead to a healthier you.

Many people struggle with weight loss, but a new study shows that regularly getting a good night's sleep and reducing stress levels can be helpful on the road to living a healthier life.

About 500 participants from Kaiser Permanente in Oregon and Washington were examined in a study, funded by the National Institutes of Health's National Center for Complementary and Alternative Medicine. Researchers looked at weight loss in correlation to activities, such as television watching, computer usage, and sleep. The study found that individuals who received between six and eight hours of sleep a night and made an effort to lower their stress were more likely to lose at least 10 pounds.

"This study suggests that when people are trying to lose weight, they should try to get the right amount of sleep and reduce their stress," said Charles Elder, the lead author of the study. "Some people may just need to cut back on their schedules and get to bed earlier. Others may find that exercise can reduce stress and help them sleep."

Sleep is not only crucial to helping individuals participating in weight loss programs, but to people looking to maintain their overall health. By getting a good night's rest on a regular basis, individuals can lower their anxiety throughout the day and rely less on snacking for energy. In the end, putting a stop to sleep deprivation can come with a number of mental and physical health benefits

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FIGHT FOR YOUR HAPPINESS: WEIGHT LOSS MOTIVATION!

Insirational, guys!  Seriously, almost 2.5M views in a week.  What do you think?

Exercise is NOT the Key to Weight Loss

Keep Your Energy Up All Day

8 tips to help fend off exhaustion for good.

You get your eight hours of sleep and drink your morning coffee, but you still crash around 2 p.m. and enter the mid-afternoon slump. If you're feeling sluggish midday, try these tips to fend off the exhaustion for good.

Eat breakfast. You've heard it a million times, but that's because it's true. Eating breakfast jump-starts your day and stops you from crashing midway through. It also stops you from overeating at lunch, which can contribute to the mid-day slump.

Say no to empty calories. Swap out the starchy, empty calories in that muffin or doughnut for a protein-rich treat such as apples and peanut butter or an egg white omelette.

Have small snacks throughout the day. Eating small, healthy snacks throughout the day stabilizes your hunger and fends off that sugar or caffeine crash you usually feel in the middle of the day. Almonds, fruit, and low-fat cheeses are choices snacks to keep you going.

Stay hydrated. Don't just reach for caffeine when you're feeling tired. Fatigue can be a sign of dehydration, so keep water by your desk to keep you going. If you need a little flavor, add a splash of citrus.

Get away from the computer. If possible, instead of emailing your coworker, get up and talk to them. Staring at the computer screen all day can tire the eyes and add to your overall feeling of fatigue. Even if you have no reason to get up, just take a walk around the office and stretch.

Fit exercise into your morning. Instead of laying in bed half-awake hitting the snooze button, get up and go for a run. The energy you'll get from a good workout will sustain you throughout the day far better than an extra cup of coffee.

Change it up. If those eyelids are getting heavy and nothing seems to be helping, switch tasks. Sometimes what you think is fatigue is really just boredom. Don't let monotony keep you from getting through the day.

Get some rest. Of course, a good night's sleep doesn't hurt either. Do your best to get seven to eight hours a night. Even when you feel you still have work to do, it's better to get some sleep so you're more productive the next day. Falling behind on sleep one night can set you back the rest of the week.

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Stretch for Success

You can do it at your desk.

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Many people spend hours at their desk every day, and being sedentary for hours can have a negative impact on the body.
"People who sit at their computers for hours every day are in for serious medical problems," Sharon Hame, associate clinical professor in the University of California Los Angeles' department of orthopaedic surgery, told WebMD. "We're seeing more things than carpal tunnel; those pains go up the arm to the elbow and shoulder and then translate to the neck and back. It's a huge problem."
You don't need to get outside and go for a jog during the work day to sufficiently stretch your body. There are exercises that can be done in the office to help you stay limber throughout the day.

• While on the phone, stand up and sit down repeatedly without using your hands. This will get your blood flowing.
• Replace your chair with an exercise ball if you have the space. This will force you to use your muscles throughout the day and prevent you from becoming stiff.
• Shrug your shoulders throughout the day to alleviate neck or shoulder pain. Shrugging can keep these muscles limber. You also can try shaking your head to keep your neck from locking up.
• Finally, don't forget about your hands. If your job involves typing for hours at a time, it's important to take time to stretch your hands and wrists. Clench your fists and stretch your arms out. Make 10 circles with each arm, then shake out your hands. This will help your arms get the stretches they need to endure extended periods of computer use.

Taking these exercises into consideration can help prevent the stiff and tight muscles that are typically associated with sitting for long periods.

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How To Lose Weight Fast For Women

Food journal is key to shedding pounds and long-term weight maintenance.

 

Finish this sentence. “Today I ate _____.” Do you know? Can you even remember? After a long day of work, you may find it hard to remember where you parked much less what you had for breakfast, lunch, dinner, and in between. Many of us are so busy that we go through the day not paying much attention to what or when we eat. Unfortunately, this lack of attention has led to many expanded waistlines. If you're struggling with extra weight and are ready to make a change, a food journal is a must.
Keeping a food journal is an important tool for any weight loss program as well as lifelong maintenance. It not only helps you monitor your caloric intake, but it also gives you insight into why, when, where, and how you eat. Being aware of your eating patterns can make it easier for you to identify the issues that may be holding you back from reaching your goal weight, and, in turn, help you make the necessary diet and lifestyle changes. Your food journal should include:

• Food Log — Record what you eat throughout the day. Be specific and include everything, even condiments, chewing gum, and candy. Many people eat healthily at mealtime but don’t choose the right snacks. Every mini Snickers, handful of nuts, or spoonful of ice cream can add up to unwanted pounds.
• Liquid Calories — Record everything you drink, including water. Remember, everything counts
• Calorie Consumption — List the item, serving size, and calories of each item. Although you may just want to eyeball it and guess, if you want to make a change, you need to weigh the food. This way you know exactly how many servings you're eating. Compare your food journal to the USDA's MyPlate guide. Are you eating a well-balanced diet? Where do you have room to improve?
• Time — When do you eat? Do you binge at night because you have not eaten all day? Recording this can help you better see patterns in your eating habits.
• Social Level — Are you alone or with someone when you eat? Sometimes what we eat is affected by whom we are with at the time.
• Activity and Location — What are you doing when you are eating? Do you eat breakfast in the car, lunch at your desk, and dinner in front of the television? Are you paying attention when you are eating?
• Mood — How do you feel before, during, and after eating? Paying attention to your moods can help you better determine why you are making the food choices you are making or eating at the times you are.
• Calories Burned — In addition to recording calories consumed, you should record the calories you are burning through exercise. Record your daily activity, the duration of the activity, and the calories burned during the exercise.

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15 Healthy Foods That Are Actually Unhealthy

6 Muscle-bound Factiods

Trying to turn your fat into muscle? You may have an easier time turning your husband into George Clooney. Contrary to what you’ve heard, even the best diet and exercise program in the world won’t turn your fat into muscle. Fat and muscle are completely different and in the world of weight loss, muscle is king.

• Muscle is compact. Have you heard that “muscle weighs more than fat”? Well, a pound of muscle weighs the same as a pound of fat. The difference is muscle takes up less room. Two people both weighing 170 pounds will have a completely different shape and size based on the percent of fat and muscle they have. 


• Muscle burns calories. The more muscle you have, the more calories you burn (even at rest). Muscle burns about five to six calories per pound whereas fat only burns two to three calories per pound. In the case of the two 170 pound individuals, the one with more muscle will be able to eat more calories and still maintain their weight.


• Muscle is evenly distributed. If you’re following a balanced exercise program you will gain muscle over the entire body. This muscle gives you strength and power to perform your daily tasks with ease. When you gain fat, it is typically distributed in the middle of the body (stomach, hips, and glutes). Fat can’t contract, so instead of making tasks and movement easier, they become harder as excess fat acts as dead weight.


• Building muscle takes time. Building muscle (hypertrophy) and losing muscle (atrophy) doesn’t happen overnight. Muscles change slowly based on the type, amount, and intensity of your physical activity. Fat tissue can be lost or gained quickly based on calorie consumption.


• Muscle gives more than definition. Muscle tissue helps support the skeletal system and can even improve your posture. Better posture can improve your breathing, your self esteem, and your overall appearance. Fat doesn’t support your skeletal system and could actually inhibit breathing and lead to poor posture.


• Muscle protects your joints from injury. Joints are the place where two bones come together. Muscles help keep the joint in place and properly aligned. Fat doesn’t support the joints and adds more weight which can put pressure and strain on your joints.

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Tips to help you find balance in all areas of your life.

Living a life of wellness is more than just having a good diet and exercising. Optimal wellness is being in harmony in seven areas: physical, emotional, spiritual, social, intellectual, occupational, and environmental.

1. Physical. Physical Wellness includes everything from getting adequate sleep and enough exercise to maintaining a healthy body composition and diet. Adults need 150 minutes of physical activity each week and seven to nine hours of sleep nightly.

2. Emotional. How well do you handle stress? Do you have ways to relax and unwind? Finding ways to release tension and find inner balance is one of the keys to wellness.

3. Spiritual. Are you hopeful for the future? Do you feel your life has meaning and you are fulfilling your purpose? These are all attributes of individuals living a life of wellness.

4. Social. Are you connected in your community? Do you have friends and family that support you? Having close relationships with individuals you can count on is critical to your health and well-being.

5. Intellectual. Have you found your calling in life? Are you able to express your inner wisdom? Finding a rewarding job or hobby that allows you to spread your gift can help boost your mood, give you a sense of purpose, and increase your overall well-being.

6. Occupational. Do you live to work or work to live? Finding a healthy balance between work and play can be a key point in improving your health and wellness.

7. Environmental. Do you feel safe in your neighborhood? Is your physical environment healthy or are you surrounded by pollution, smoke fumes, or other toxins? Living in a safe and healthy environment is a key factor in being healthy.

Knowing the seven keys to wellness is the first step; the second is putting your knowledge into action! Changing your life can be scary and overwhelming, so don’t go it alone. There are several resources available to help you in all areas of wellness. One of which is a medical weight loss clinic. Losing weight through proper diet and exercise can help enhance your physical and emotional well-being. Start small, take daily steps, and you will soon find yourself living the life of balance you've always desired.

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Eat These Foods to Burn Belly Fat

10 snacks that you can keep at work to help keep you going all day long.

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If meetings, deadlines, and relentless projects leave no time for a break at work, you are not alone. According to a recent study, only one in three American workers has time to take a lunch break — leaving 65% of employees either eating at their desks or not at all. This all-day fasting can lead to dips in blood sugar, leaving you drained and unproductive. Here are 10 snacks that you can keep at work to help keep you going all day.

• Almonds have the perfect balance of fats and protein to fill you up and give you an afternoon energy boost. One oz (about 12 nuts) has 90 calories and omega-9 fatty acids (the kind associated with good heart health).
• Peanut butter and celery is perfect for the kids’ lunches and yours. Peanut butter is available in single-serving containers, making it a convenient, high-protein snack. Two stalks of celery topped with 2 Tbsp of natural peanut butter has only 8 grams of carbohydrates (3 of which are fiber). If celery isn’t your thing, peanut butter goes great with apples.
• Protein bars indulge your palate with the sweetness it craves and the protein it needs. And Medi-Weightloss® offers a variety of flavors to keep your taste buds happy. Peanut butter, and chocolate, and blueberry – oh my!
• Hard-boiled eggs have only 70 calories and 5-6 grams of protein. Boil eggs on Sunday and use them throughout the week. Enjoy them with a little salt or remove the yolk and replace it with 1 Tbsp hummus.
• String cheese has only 80 calories and is high in protein. Eat it alone, with a small apple, or a handful of blueberries.

• Healthy treat? It’s true with the Crispy Marshmallow Dream. Just 100 calories and 10 grams of protein, these bars are shelf stable so you can hide them in your desk until hunger strikes.
• Cottage cheese is low in carbs and contains probiotics to aid digestion. Eat it plain or top with 1 Tbsp of chia seeds for an extra 5 grams of belly-filling fiber.
• Walnuts contain fewer carbohydrates than almonds, peanuts, pistachios, and cashews. Plus, they have more antioxidant power than any other nut. Fourteen walnut halves (about 1 oz) contain just 4 grams of carbohydrates, 10 percent of your daily intake of magnesium, and 2½ grams of healthy omega-3 fats.
• BBQ Zippers are a low-carb, high-protein alternative to salty, calorie-laden potato chips that ruin your waistline. Keep a box in your desk for when the munchies strike.
• A snack recipe for you. If you’ve got an hour after work or on the weekend, you can snack smarter all week long by utilizing this Crispy Roasted Edamame recipe. Preheat oven to 400 degrees F. Rinse edamame (12-oz frozen bag) under cold water to thaw. In a large bowl, mix 1 Tbsp olive oil, ¼ cup grated parmesan cheese, and salt and pepper to taste. Toss edamame in mixture and then spread edamame on baking sheet. Bake 15 minutes or until crispy and golden. Let edamame cool and divide into 1/4 cup servings and place in plastic zipper bags.

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program. Active Medi-Weightloss® patients should consult the experts at their location on whether the snacks are appropriate for their stage of the program.
 

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7 Minute Workout to lose weight fast, burn fat and tone your body

Anyone still spending hours in the gym?  Seems like 7 minutes is plenty.  What do you think?

Make This Easy Swap for Fast Weight Loss

A new clinical trial found that switching from sugary drinks to water or diet drinks adds up to real weight loss.

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In the past, soda consumption has been linked to respiratory illness, violence in teenagers, weight gain, and many more ills. But in case you need another reason to toss the pop, a new clinical trial from the University of North Carolina at Chapel Hill found that choosing water over soda can really help with weight loss — even if you haven’t made other healthy changes to your diet.

In the study, which was funded by Nestle Waters USA, researchers split 318 overweight adults into three groups: one that replaced sugary drinks with water, one that switched to diet drinks, and one that was given weight-loss advice and could make changes of their choice.

After six months, participants across the boards lost an average of between 4 and 5 pounds. But the groups who cut out sugary drinks were more likely to shed at least five percent of their original weight (20 percent versus 11 percent in the comparison group). When compared to the group who switched to diet soda, the water group shaved several points off of their blood sugar and blood pressure levels. Researchers weren’t completely sure why the water group showed improvement upon those two levels, though they speculated it was because the water group was better hydrated.
The lesson? If you want to lose weight but aren’t sure how to get started, it could be as easy as quitting soda. Replacing just two full-calorie sodas per day with water can save you up to 300 calories and perhaps more notably, 20 teaspoons of sugar. (The American Heart Association recommends consuming only 6 to 9 teaspoons of total sugar daily.)

To make the switch easier, try experimenting with ways you can make water less boring. For example, try infusing water with fresh fruits or flavorings such as mint or cucumber. You can also try swapping sugared soda for brewed green tea — green tea has no calories, and has a host of health benefits. 

By Annie Hauser, Senior Editor

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Diet Coke Does THIS To Your Body In 1 Hour?

What do you think?  Would you drink diet soda after this?

Build a Better Body With Broccoli

Broccoli may not be at the top of your favorite-foods list, but it should be. From boosting immunity to strengthening your skeleton and joints to cutting cancer risk, here are 10 ways this cruciferous veggie sends your health soaring.

Broccoli might not be the most popular vegetable around, but it’s certainly one of the most nutritious. Considered a superfood for its nutritional value and disease-fighting properties, broccoli is high in fiber, antioxidants, B vitamins, vitamins A, C, K, and the mineral iron, all of which are essential for a healthy diet. More recently, broccoli has also been praised for its ability to combat osteoarthritis.

Widely recognized as a cancer fighter, broccoli’s health perks stem throughout the body. Here are more key broccoli benefits that should earn it a place at the top of your shopping list.

1. Broccoli slows osteoarthritis. New research out of the University of East Anglia (UEA) in the UK and published in the journal Arthritis & Rheumatism has identified sulforaphane, a compound generously found in broccoli, as being preventive against osteoarthritis in mice. Sulforaphane displays anti-inflammatory behaviors and is responsible for slowing down the decomposition of joint cartilage. Researchers suggest that this finding will further fuel the emphasis that human treatment, in this case for arthritis, could lie in diet and lifestyle changes — not just in costly medication and surgery.

"This study is important because it is about how diet might work in osteoarthritis,” said lead researcher Ian Clark, professor of musculoskeletal biology at UEA, in a press release. “Once you know that you can look at other dietary compounds which could protect the joint and ultimately you can advise people what they should be eating for joint health. Developing new strategies for combating age-related diseases such as osteoarthritis is vital, both to improve the quality of life for sufferers and to reduce the economic burden on society."

2. Broccoli helps prevent cancer. Chief among broccoli’s benefits is the superfood’s role in fighting disease. “Broccoli can actually detoxify the body and is known to have cancer prevention properties," Keri Glassman, RD, CDN, the New York City-based author of The O2 Diet says. “It has been shown to reduce breast, bladder, colon, and ovarian cancers.” In particular, two of broccoli’s phytochemicals — indoles and isothiocyanates — play an important role in cancer prevention. Studies have found that the indole-3-carbinol may help prevent hormone-related cancers, such as breast and prostate cancer.
A recent study at the University of Illinois found that broccoli’s anti-cancer properties can be boosted even further when the veggie is paired with spicy foods that contain the enzyme myrosinase, such as horseradish, mustard, and wasabi.

Other research, done at Johns Hopkins University School of Medicine in Baltimore, found that sulforaphane, an isothiocyanate, increased the activity of a group of cancer-fighting enzymes. In addition, beta-carotene in broccoli transforms into vitamin A within the body, which may also help prevent cancer.

3. Broccoli helps fight depression. Elizabeth Somer, RD, author of Eat Your Way to Happiness, says broccoli is a good source of the mood-boosting B vitamin folate. “Your brain cells won’t turn on without it,” she explains. “It’s no wonder that poor intake of folate increases the risk for depression, fatigue, poor memory, and possibly even more serious mental problems like schizophrenia. People battling the blues who boost their intake of greens such as broccoli say they feel better and happier as a result.”

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4. Broccoli enhances bone health. Broccoli contains calcium and vitamin K, both of which are important for bone health and preventing osteoporosis.


5. Broccoli helps maintain a healthy nervous system and balances sodium’s effect on blood pressure. Broccoli is rich in potassium, which helps stabilize blood pressure and also aids in maintaining a healthy nervous system and brain function, according to Rovenia Brock, PhD, a nutrition coach and author.

6. Broccoli may help prevent cardiovascular disease. Some studies have shown that broccoli’s vitamin B6 and folate may offer some protection against heart disease and stroke.

7. Broccoli improves digestion. Jeanette Bronee, a certified holistic health counselor with Path for Life in New York City, says broccoli’s high fiber content aides with digestion and prevents constipation by sweeping out the digestive tract. "It does need to be slightly cooked to be well digested, though,” she cautions.

8. Broccoli helps fight vision loss and repair skin damage. Broccoli contains lutein, which is important for eye health. Studies have shown that lutein helps prevent age-related macular degeneration and cataracts. Additionally, broccoli contains vitamin A, which is essential for vision. Broccoli also contains glucoraphanin, which helps repair damage from too much sun exposure or the aging process.

9. "Super broccoli" may prevent heart disease. Researchers at the Institute for Food Research in Norwich, England, are making broccoli even more powerful by developing a new so-called super broccoli that contains two to three times the normal amount of glucoraphanin, a nutrient that is believed to help prevent heart disease. This new breed of broccoli is not genetically modified, but rather, it's a cross between a British variety and a Sicilian one. On sale in some parts of the United Kingdom and United States now, this super veggie is set to be available across the United States by the end of 2011.

10. Broccoli improves immunity. Broccoli is high in vitamin C, which boosts the immune system and helps fight infection. Somer says broccoli is also packed with phytonutrients and phytochemicals, including sulforaphane, which helps clear toxins from the body and strengthens resistance to colds.
Finally, says Bronee, the superfood is a non-starchy vegetable, so even carbohydrate-conscious eaters can benefit from incorporating broccoli into a healthy diet.

If you don’t like the vegetable plain, broccoli is easy to incorporate in stir-frys, salads, omelets, and more. Search Everyday Health’s recipe database for easy ideas to work broccoli into your diet.

By Beth Gilbert | Medically reviewed by Pat F. Bass III, MD, MPH

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Is Organic Produce Really Better?

Organic food is produced under a strict set of rules, without pesticides and other chemicals. Find out if food grown this way is really more healthful.

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More and more grocery stores are making room for organic produce to keep up with increasing demand. Why are people going organic? Reasons include a growing national concern about the safety of our produce and a general movement toward an organic diet.

The Organic Diet: What Does Organic Really Mean?

Organic foods are thought to be better for your health and the environment because they're grown in a natural, chemical-free way. Organic produce is grown using natural pest control methods, instead of pesticides, and organic meats don't rely on chemicals to prevent diseases in animals. Instead of chemicals, organic farmers:

• Rotate crops frequently to stave off insects
• Fertilize crops with manure or compost
• Use chemical-free soils
• Allow animals to spend more time roaming instead of in confined spaces where diseases can spread
• Use organic feed to feed livestock
• Do not use certain medications (including hormones and antibiotics) on livestock

The Organic Diet: What Are the Benefits of Going Organic?

The decision to choose organic produce and other foods is a personal one, based on your own needs and concerns. Some people just don't want to eat any food that could contain pesticides and other chemicals, says Anne Wolf, RD, a registered dietitian and researcher at the University of Virginia School of Medicine.

Another reason: Organic food tastes better, says Wolf, adding that studies have shown organic foods contain more disease-fighting antioxidants.
In addition to health and better taste, there's the green aspect of going organic. "A lot of people eat organic for the philosophy of it — to help sustain our earth," notes Wolf. Organic farming practices are better for the sustainability of land, water, and food.
For most healthy adults, though, Wolf admits, organic foods aren't necessary for better health — it's just a preference. Pregnant women and children are more susceptible to the health effects of pesticides (including nervous system damage and behavioral problems), so for them, organic foods are a good health investment.

The Organic Diet: How You Can Tell For Sure?

To be certified as 100 percent organic, food products must meet the standards set by the United States Department of Agriculture. At the grocery store, it's easy to spot certified organic products because only they will have the “USDA organic” label. Keep in mind that products labeled "natural" or "hormone-free" are not necessarily organic.

At local farmer's markets, it can sometimes be difficult to verify whether a product has truly been grown organically, but local produce does tend to contain fewer chemicals since it doesn't have to be packaged for long-distance travel.

The Organic Diet: Is It Worth the Price?

Organic food is more expensive because it costs more to produce it. Are the health benefits worth the price? "If it gives you peace of mind," says Wolf.
Fortunately, you can still eat a healthy diet without going broke. Organic is organic, whether it has a fancy brand name or is a no-name. Buy generic store brands of organic foods instead of the pricier brands. Purchasing in bulk and freezing extra food can also help you save money.
If you do end up paying a little more for organic food, you may also find yourself paying a little more attention to how much food you put in your mouth, which can be a good thing. "When it's more expensive, you eat less of it," observes Wolf. She also notes that slowing down to savor and appreciate your food can enhance meal times.
Enjoy your food, she says, "not just the quantity, but the quality of it, and how it's connected to the health of our environment." 

By Diana Rodriguez | Medically reviewed by Niya Jones, MD, MPH

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Your Diet, Your Health

Nutrition is essential not only for life, but for a healthy life. Learn about the connection between what you eat and how you feel.

We've all heard the old saying “you are what you eat.” And it's still true. If you stick to a healthy diet full of vitamins and minerals, your body reflects it. You feel healthy, energized, and just all-around great. However, people who limit their diet to junk foods will undoubtedly suffer the consequences of not giving their bodies what they need to thrive. The result is not only fatigue and low energy, but poor health as well. Understanding this clear connection between your health and your diet may spur you to make better dietary choices.

Your Diet and Your Health: What Your Body Needs

"Food is essential. People take it for granted, but we need nutrients," says Anne Wolf, RD, a researcher at the University of Virginia School of Medicine. Wolf cites as one example the old days when sailors crossed the ocean for months without proper nutrition. As a result, they ended up with scurvy because of a lack of vitamin C from citrus fruits. Vitamin C and other vitamins and minerals are necessary to keep all the different parts of the body healthy and functioning — otherwise, we get sick.
Every little thing that you do happens because of the nutrients that you give your body. Says Wolf, "Food gives us the fuel to think and the energy to move our muscles. The micronutrients, the vitamins, the minerals are there so that our bodies can function. You need food not just to sustain health, but to feel better."
And the only way the body will get the many nutrients needed to stay healthy and function is by eating a wide variety of healthy foods.

Your Diet and Your Health: The Guidelines

The U.S. Department of Agriculture's food pyramid and the daily food recommendations were established after extensive research and continue to be updated as more is learned about the role of nutrition in good health. Their goal is to make sure that people understand all the different nutrients their bodies need to stay healthy.

Food went from being a necessity to simply function to being the key to enabling the body to be at its functional best, says Wolf. Research shows that the right nutrition optimizes health and that getting enough of certain vitamins and minerals can also lower disease risk.

Your Diet and Your Health: Poor Diet, Poor Health

Many foods have a huge impact on heart health. Research has long shown that fruits and vegetables and a diet rich in whole grains and low in saturated fats can help protect the body from heart disease and high blood pressure, while a diet high in saturated and trans fats without enough fruits and vegetables can actually cause those diseases.
Even small diet deficiencies can have an enormously negative impact on your health. The most common health problem due to a lack of nutrients in the United States is iron deficiency, says Wolf. Menstruating women and girls need plenty of iron in their diets to replace what they lose each month during their periods. Iron is also an essential nutrient for infants, children, and growing teens.
Another example is calcium, needed to keep bones strong and healthy, says Wolf. Without it, the body can develop osteoporosis, a health condition characterized by weak and brittle bones.
Eating a well-rounded and varied diet will go a long way toward making sure you have all the nutrients you need. Remember that our body uses everything we put into it, and what we give it determines how it's used — for good health, or for bad.

Diana Rodriguez | Medically reviewed by Christine Wilmsen Craig, MD

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Good Fats, Bad Fats

Learn which fats are good for you and which ones to avoid.

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The general wisdom for many years was that all fat should be avoided. Trans fat, saturated fat, unsaturated fat — just stay away from them all. But now scientists realize that fat — and how our bodies process it — is much more complex.

Our bodies need some fat for optimal functioning. But we need the right kinds of fat, and we need to practice moderation. Some fats are actually good for you, and others should be avoided at all costs. How do you know which is which?

Fats: The Good, the Bad, the Ugly

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says mono-unsaturated and polyunsaturated fats are "good fats" and that saturated fats can be consumed in moderation. Trans fats, however, should be avoided altogether, adds Schmitt, explaining that trans fats are dangerous because they raise cholesterol levels. High levels of certain kinds of cholesterol, in particular low-density lipoprotein (LDL) cholesterol (the so-called "bad cholesterol") increase your risk for heart disease and other health conditions, including stroke.

So how do we know which foods contain which fats? As a general rule, Schmitt says, "fats that are liquid at room temperature, like olive oils, are a better choice than foods that are semi-solid, like butter or margarine." The following tips will help you choose a diet rich in mono-unsaturated and polyunsaturated fats and low in trans fat.

Mono-unsaturated fat (unsaturated fat): Good sources of mono-unsaturated fat are canola and olive oils, most nuts, and avocados.


Tip: Spread avocado on a bagel instead of cream cheese. Use olive oil and garlic instead of whole milk and butter for a flavorful twist on mashed potatoes.

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Poly-unsaturated fat (unsaturated fat): There are two types of poly-unsaturated fat, omega-6 and omega-3 fats. Since most Americans get plenty of omega-6 fats in their diet from vegetable oils, Schmitt says her primary concern is omega-3 fats. Good sources of omega-3 fats are fish (salmon and tuna), flaxseed, and walnuts.
Tip: Snack on a handful of walnuts, or add a tablespoon of ground flaxseed to your morning oatmeal or cereal. You can also add ground flaxseed when you are baking cookies or muffins for an omega boost.

Saturated fat: Red meat, fatty meats like salami, dairy products such as cream and butter, and thicker vegetable oils like coconut, palm, and kernel oil are sources of saturated fats.
Tip: Enjoy a steak now and then, but try to limit saturated fats to 10 percent of your diet, at the most.

Trans fat: Made by adding hydrogen to vegetable oil, a process designed to extend the shelf life of packaged goods, trans fat is found in a wide range of packaged and processed foods, including bakery items, cookies, and crackers.
Tip: Current Food and Drug Administration guidelines allow manufacturers to say that their product is "trans fat free" if it contains less than 0.5 grams of trans fat per serving. Check the labels of processed food for "hydrogenated" or "partially hydrogenated" oils in the ingredients. These words signal that product may have up to 0.5 grams per serving. Eat a few servings, and this starts to add up.

The bottom line? Be an educated shopper: Know what to look for and the potential pitfalls. Try to do the majority of your shopping on the perimeter of the grocery store, limiting your trips down the inside aisles — where most of the trans fat culprits reside. On the perimeter, you can focus on fresh and frozen fruits and vegetables, lean cuts of meat and fish, and whole grains fresh from the bakery. Add a little olive oil, and you'll really be cooking!

By Connie Brichford | Medically reviewed by Cynthia Haines, MD

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How to Lose Weight Fast - 10 Kg

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A Diet for Better Energy

Complex carbs are key for sustained energy throughout the day, while too many sugary snacks can lead to energy crashes. Find out which foods you need for round-the-clock energy.

Juggling the responsibilities of work, life, and family can cause too little sleep, too much stress, and too little time.

Yet even when you're at your busiest, you should never cut corners when it comes to maintaining a healthy diet. Your body needs food to function at its best and to fight the daily stress and fatigue of life.

Energy and Diet: How The Body Turns Food Into Fuel

Our energy comes from the foods we eat and the liquids we drink. The three main nutrients used for energy are carbohydrates, protein, and fats, with carbohydrates being the most important source. Your body can also use protein and fats for energy when carbs have been depleted. When you eat, your body breaks down nutrients into smaller components and absorbs them to use as fuel. This process is known as metabolism.
Carbohydrates come in two types, simple and complex, and both are converted to sugar (glucose). “The body breaks the sugar down in the blood and the blood cells use the glucose to provide energy,” says Melissa Rifkin, RD, a registered dietitian at the Montefiore Medical Center in the Bronx, N.Y.

Energy and Diet: Best Foods for Sustained Energy

Complex carbohydrates such as high-fiber cereals, whole-grain breads and pastas, dried beans, and starchy vegetables are the best type of foods for prolonged energy because they are digested at a slow, consistent rate. “Complex carbohydrates contain fiber, which takes a longer time to digest in the body as it is absorbed slowly," says Rifkin. Complex carbs also stabilize your body’s sugar level, which in turn causes the pancreas to produce less insulin. This gives you a feeling of satiety and you are less hungry.”
Also important in a healthy, energy-producing diet is protein (preferably chicken, turkey, pork tenderloin, and fish), legumes (lentils and beans), and a moderate amount of healthy monounsaturated and polyunsaturated fats (avocados, seeds, nuts, and certain oils).
“Adequate fluids are also essential for sustaining energy,” says Suzanne Lugerner, RN, director of clinical nutrition at the Washington Hospital Center in Washington, D.C. “Water is necessary for digestion, absorption, and the transport of nutrients for energy. Dehydration can cause a lack of energy. The average person needs to drink six to eight 8-ounce glasses of water each day.”

Energy and Diet: Foods to Avoid


Simple carbohydrates, on the other hand, should be limited. Ranging from candy and cookies to sugary beverages and juices, simple carbs are broken down and absorbed quickly by the body. They provide an initial burst of energy for 30 to 60 minutes, but are digested so quickly they can result in a slump afterward.
You should also avoid alcohol and caffeine. Alcohol is a depressant and can reduce your energy levels, while caffeine usually provides an initial two-hour energy burst, followed by a crash.

Energy and Diet: Scheduling Meals for Sustained Energy

“I always recommend three meals and three snacks a day and to never go over three to four hours without eating something,” says Tara Harwood, RD, a registered dietitian at the Cleveland Clinic in Ohio. “If you become too hungry, this can cause you to overeat.”
Also, try to include something from each food group at every meal, remembering that foods high in fiber, protein, and fat take a longer time to digest.
Even if life is hectic, it’s important to make wise food choices that provide energy throughout the day. Your body will thank you.

By Diana Rodriguez | Medically reviewed by Christine Wilmsen Craig, MD

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The Weight Loss Magic of Green Tea

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In the quest to lose weight by people who may be on the fat side, it is necessary to combine a few effective lifestyle practices to achieve the weight loss goal.

Routine daily exercise and a good diet plan are major keys to help get rid of those extra pounds. Anyone who has been actively seeking for ways to lose weight must have heard some good things about drinking green tea, as a weight loss strategy.

You probably would like to get more information about this wonder brew and how it aids in weight loss. Here it is;

Green tea is a powerful drink that has been regularly consumed by people in Asia for several thousand years now. It has substantial health benefits that are believed to play a direct, positive impact on weight control, which can be attributed to the fact that this beverage contains many polyphenols. Polyphenols contain anti-oxidants that can fight free radicals from attacking healthy cells.

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What makes this tea so special is the production process. With most black tea that we commonly drink, the nutrients can be lost during processing. This is because dried tea leaves are used, whereas with green tea, only fresh leaves are used. The fresh leaves are usually steamed at very high temperatures.

Although green tea isn't exactly caffeine-free, it has much lower milligrams of caffeine when compared to other tea drinks. Even though it gives you the pep of coffee, it does something that is nothing short of a miracle for people looking to lose weight. Coffee raises insulin levels, and insulin can sabotage fat loss. Green tea lowers insulin level; as a result your body fat reduces.

Drinking 3 cups of this amazing tea during the day can raise your metabolism by 4% over the course of 24 hours, which means better efforts at losing weight. Green tea also helps inhibit glucose from turning to fat cells The drink itself is low-calorie, and many people like to include it as part of their weight loss plan, because it can help control your appetite.

In a nutshell, green tea helps your body to be more active, and this goes a long way in helping to burn fat. Without a doubt, these interesting facts and benefits about the precious tea would surely be helpful in your weight loss goal. Does this not make you want to start incorporating it into your diet plan?

Want to learn more?
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10 Simple Fat Loss Tips | How To Stick To A Diet

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Weight Loss Supplements - Some Basic Facts

The weight loss supplements industry has become extremely huge and these supplements are widely used by a vast number of individuals all over the world. It is every person's dream to be able to lose weight in a short period of time. Some of us have already used these pills and tonics as a quick fix method and are enjoying their positive results. But before starting to consume them on a regular basis, we need to keep some things in mind.
Here are some basic facts about weight loss supplements and pills that can be used as a reference to look up on before we start using them:

THEY DO INDEED CONTAIN BENEFICIAL QUALITIES

Weight loss and dietary supplements are so famous for their ability of delivering quick results because they contain ingredients that are capable of improving your metabolism rates. A productive body is a healthy body and supplements are helpful in this aspect as they contain energizing properties.

Another great quality is that these supplements can target the fat cells in your body and reduce them by melting and burning them up.

THEY AID IN LOSING WEIGHT

Just because they work quickly, doesn't mean you should stop eating and drinking and concentrate all your efforts solely on taking supplements for weight loss. They do actually help you in achieving your objectives and goals of losing weight. But you should still practice some light exercises such as stretching and the occasional brisk walk or jog. After all, your body needs to move about to maintain its health and flexibility.

POSSIBILITY OF SIDE EFFECTS

In addition to certain drugs and chemicals, dietary pills and supplements contain natural supplements and vitamins in their ingredients. As it is with every drug, pill, or tonic, or supplement, side effects are always a possibility. You may be unfortunate to experience them or you may avoid them and simply continue their usage.
Yes, they do provide the benefits they claim, but not all people are alike and different individuals can experience different effects by using the exact same dietary supplement or weight loss pill. This is why it is a possibility that some of you may experience side effects and irregularities with their usage and intake.

Therefore, it is highly recommended to always consult your doctor or nutritional specialist before you start consuming any weight loss or dietary supplements. If they give you the green signal, you can go ahead and start using them.

Before starting the use of any weight loss or dietary supplements, it's always advisable to first consult your doctor or nutritional expert.

Author: Diane Hughes

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How To Lose Belly Fat in 4 Days | Lose Weight Fast

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Pulp Non-Fiction: The Real Benefits of Juicing

Juicing is the process of extracting the juice from fruits and vegetables. By separating the fiber from the liquid portion of the fruit we get a concentrated drink replete with vitamins, minerals, enzymes, and a long list of phytonutrients. Phytonutrients are the various nutritional elements that can be found in plants, these include lycopene in tomatoes and chlorophyll in leafy greens. People often ask if it’s better to just eat fruits and veggies. My response is that you should do both!

A glass of carrot juice can be made by juicing approximately five carrots; but to eat five carrots takes a lot of time and effort. With no fiber to slow the nutrients from getting into our blood stream, freshly squeezed juices provide a quick boost of nutrition. Fiber is important for health, but it provides no nutrients. It literally goes right through you. Of course we need fiber to keep the digestive system moving, which is why juicing and eating fresh fruits and vegetables go hand in hand.

Sometimes people choose to drink only juices for a time, while avoiding solid food. This is often referred to as a juice fast. Some use juice fasts for cleansing or as a detox. Drinking juices detoxifies the body because we stop consuming foods that are "toxic." Processed and fried foods are avoided as well as artificial colors, flavors, and preservatives. On a juice fast, animal products are eliminated (which can have hormones and other unwanted substances) so the "diet" is very clean, especially if using organic produce. Not surprising, on a juice fast people lose weight. As fat is lost, toxins are lost as well. Fat holds on to heavy metals like lead, and chemicals such as dioxins and some pesticides.

Unfortunately these aren’t uncommon in our environment, hence they’re often found in our fat stores as well.

Some people think juicing is an easy way to lose a few pounds, but a juice fast is not a weight loss solution. People often feel more energy; their brain fog and headaches go away, sometimes they sleep better and symptoms like bloating or gassiness usually resolve. I think that the main benefit of the juice fast comes after the fact. It often helps someone feel healthier which then transfers into other areas of their life, for example someone may be inspired to start exercising or eliminate junk food from their diet.

Before starting a juice fast it’s important so slowly lead up to it by eating soups, and raw fruits and vegetables for a few days, and then finally a day of just raw fruit and veg. This is also the case when re-introducing solid food. Resist the urge to have a greasy cheeseburger as your first meal.

If you want to try a juice fast it’s best to consult with someone who has experience guiding others through the process, especially if you have specific health concerns. If you want to get the benefits of juicing, but aren’t interested in a juice fast, just incorporate it into your daily life. Add a fresh juice to your morning routine, as a mid-afternoon pick-me up or as a healthy night cap. Cheers!
This post originally appeared on our sister site beijingkids.
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Secret Drink to lose Belly Fat Natural Way!!!

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5 Diet Tips to Lose Belly Fat 87% Faster!

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Weight Loss Tip #89 — Try this quick white pumpkin juice

A simple way to lose weight is to pay attention to what you eat. This is because weight loss is 70% diet and 30% exercise. According to Gita Ramesh, author of ‘The Ayurvedic Cookbook’, including white pumpkin or ash gourd can fasten the weight loss process.

She says, ‘This vegetable contains plenty of water with zero fat content. Being low in calories, it is an ideal vegetable for diabetic patients and is good for weight control’. Here are more benefits of ash gourd.

You can use it in a gravy or if you aren’t fond of its taste, here’s a tasty and nutritious juice using ash gourd:
Ash gourd juice with ginger

• 3/4 cup or 150g ash gourd, deseeded, cut into pieces
• 1/4 piece ginger
• Blend both the ingredients together.
• Strain it and serve.

Have this drink every morning to see results. Ginger is another ingredient that aids in losing weight by increasing your BMR to help burn more calories. Know more about the benefits of ginger.
But remember, you also need to work out and eat a balanced diet for effective weight loss. Here is a diet you can follow.
Want to lose weight at home? Here are 25 ways to do so. Click on the image.

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Drop 5 Pounds in a Week

You want to shed weight for an upcom-ing event. Do you (1) accept how you look and detag Facebook pics later, (2) stop eating, or (3) follow our simple plan? Yeah, we thought so.

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Cosmo has come up with a fat-torching plan that really will subtract up to 5 pounds from your bod in seven days — without starvation, bizarre supplements, or cutting out entire food groups. How? It's all about small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, we figure you're more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.

So choose at least four of the nutritionist- and fitness expert-backed tips that follow, and vow to work them into your schedule for seven days straight. If you feel ambitious, tack on a few more. The more you pick, the more weight you'll lose. If you start now, by this time next week, you'll look and feel way lighter.

Drink Mainly Water

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don't satisfy you the way 100 calories of food does, so they're a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it's just too boring, add lemon wedges or mint leaves.

Ban White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. "Simple carbohydrates wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later," says Jana Klauer, M.D., author of The Park Avenue Nutritionist's Plan.
To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

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Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will burn calories. But you'll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch's Polk Street gym, in San Francisco.
Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.
You'll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren't sure why it works, but trainers swear by it.

Drink Coffee an Hour Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. "You'll burn more calories without realizing you're pushing yourself harder."

Have Nightly You-on-Top Sex

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.
Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you'll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. "Push-ups target your upper body, while lunges work your butt, hips, and thighs," says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it'll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

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Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won't feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz's equals better muscle tone.

Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. "Your body won't even notice their absence."

Don't Let the Camera Add Pounds

Push your chin forward, hold your arms away from your body, and turn slightly sideways from the camera with one foot in front of the other.

GET THINNER IN HOURS

Really. These slenderizing effects may not be permanent, but they'll help you look hotter in your skinniest jeans on very short notice.

Eat Salmon for Lunch

It's packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn't matter how it's cooked) may immediately make your face look a bit more contoured.

Stand Up Straight

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

Do Squats and Sit-Ups

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

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Pop an Antigas Pill

Take one of these chewable tablets, sold over-the-counter at drugstores, to relieve bloating in your abdomen and break up gas bubbles in your digestive track, leaving you with a flatter tummy.

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HOW TO LOSE 10 POUNDS IN 3 DAYS | Military Diet , Does it work?

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