Does Chocolate Help You Stay Slim?

Here's a sweet surprise for chocoholics: A new study finds that people who eat chocolate regularly are somewhat skinnier than folks who don't indulge their sweet tooth.

The findings don't prove that chowing down on chocolate will melt off your excess pounds. It's possible that another factor is responsible for the modest difference in body mass, or it might be a statistical fluke.

But for now, study lead author Dr. Beatrice Golomb said the findings "reduce any possible guilt that might come with chocolate consumption." Golomb, an associate professor at the University of California, San Diego, said she hopes to better understand what's going on through future research.

As foods go, chocolate is a hard one to figure out. It includes antioxidants, substances that counteract damaging agents in the body. And consumption of chocolate has been linked in other studies to a variety of positive health effects from lower blood pressure to better cholesterol levels. On the other hand, chocolate can come with plenty of calories and fat.

In the new study, Golomb and colleagues reviewed food questionnaires filled out by nearly 1,000 people who were asked how often they ate chocolate. Their average age was 57, and 68 percent were men.

The researchers then tried to find any connections between chocolate consumption and the body mass index (BMI) of the participants. BMI is a calculation based on height and weight that is used to determine underweight, overweight and obesity in adults.

Participants' average BMI was 28 — overweight but not obese. On average, they ate chocolate twice a week and exercised between three and four times a week.

The study found that those who ate chocolate the most often had lower BMIs than the others, even when the researchers adjusted their statistics so they wouldn't be thrown off by factors such as age, gender, education and fruit and vegetable consumption.

For the typical person, the difference between frequently eating or infrequently eating chocolate could account for a 5- to 7-pound difference, Golomb said.

The findings "certainly weren't explained by the chocolate eaters eating fewer calories. They ate more calories and didn't exercise any more," she said.

It's not clear, however, what kinds of chocolate the participants ate, although most would probably have interpreted the question as asking about candy, Golomb said. Milk chocolate is fattier than dark chocolate.

Golomb cautioned that the study does not say that chocolate consumption will help people lose weight.

"It is not a siren call to go out and eat 20 pounds of chocolate a day," she said.

However, the study suggests that diet composition may influence the body's metabolic processes, and therefore BMI, she said.

So why would chocolate fanciers be thinner than others? Dr. Daniela Jakubowicz, a professor at Tel Aviv University in Israel who has studied chocolate, said previous research has shown that diets that force people to avoid sweets actually make them more drawn to them. In her own research, she found that people were actually better able to tolerate a diet when they ate chocolate.

Golomb said that, ideally, future research will randomly assign some people to eat chocolate and others to avoid it. But that may be a challenge, especially if some participants refuse to go without it.

"We have a few pesky details to iron out," she said.

Drink Red Wine, Stop Fat Cells?

Red wine has long been prized for its heart-boosting benefits and potential protection against diseases such as skin cancer, thanks to the active ingredient resveratrol. But for all its positives, red wine has never exactly been considered a diet food. After all, just one 5-ounce serving of vino packs around 125 calories.

But for anyone who has dreamed of booze suddenly becoming the latest weight-loss superfood, there may be hope. Researchers at Purdue University have discovered a compound in red wine, grapes, peanuts, and some other foods called piceatannol, which may help block the growth of new fat cells in the body. In the long-term, researchers said in a university release, this new information may potentially help treat obesity.

Their discovery, published in the Journal of Biological Chemistry, is that piceatannol alters the gene function of fat cells during the process in which early fat cells grow into mature cells. It takes immature fat cells, called preadipocytes, about 10 days to go through the several steps required to become mature fat cells, in a process called adipogenesis. Once cells have completed adipogenesis, they are more difficult to shrink through a healthy diet and fat-burning exercise. Researchers said in the same release that when piceatannol is present in the blood, adipogenesis is almost entirely stopped. If piceatannol really can keep fat cells from growing and maturing in adult humans, this could help prevent weight gain and perhaps promote weight loss in overweight adults.

This doesn't exactly mean you can run out and grab the nearest bottle of red wine, though. Right now, the effects of the compound are just too small to promote real weight-loss results, and researchers warn that the use of piceatannol — whether through food or supplements — is still a ways off. The next step is to conduct research to see if piceatannol can be protected from digestion long enough to stop body fat gain in a measurable way.

Does Chocolate Help You Stay Slim?

Here's a sweet surprise for chocoholics: A new study finds that people who eat chocolate regularly are somewhat skinnier than folks who don't indulge their sweet tooth.

The findings don't prove that chowing down on chocolate will melt off your excess pounds. It's possible that another factor is responsible for the modest difference in body mass, or it might be a statistical fluke.

But for now, study lead author Dr. Beatrice Golomb said the findings "reduce any possible guilt that might come with chocolate consumption." Golomb, an associate professor at the University of California, San Diego, said she hopes to better understand what's going on through future research.

As foods go, chocolate is a hard one to figure out. It includes antioxidants, substances that counteract damaging agents in the body. And consumption of chocolate has been linked in other studies to a variety of positive health effects from lower blood pressure to better cholesterol levels. On the other hand, chocolate can come with plenty of calories and fat.

In the new study, Golomb and colleagues reviewed food questionnaires filled out by nearly 1,000 people who were asked how often they ate chocolate. Their average age was 57, and 68 percent were men.

The researchers then tried to find any connections between chocolate consumption and the body mass index (BMI) of the participants. BMI is a calculation based on height and weight that is used to determine underweight, overweight and obesity in adults.

Participants' average BMI was 28 — overweight but not obese. On average, they ate chocolate twice a week and exercised between three and four times a week.

The study found that those who ate chocolate the most often had lower BMIs than the others, even when the researchers adjusted their statistics so they wouldn't be thrown off by factors such as age, gender, education and fruit and vegetable consumption.

For the typical person, the difference between frequently eating or infrequently eating chocolate could account for a 5- to 7-pound difference, Golomb said.

The findings "certainly weren't explained by the chocolate eaters eating fewer calories. They ate more calories and didn't exercise any more," she said.

It's not clear, however, what kinds of chocolate the participants ate, although most would probably have interpreted the question as asking about candy, Golomb said. Milk chocolate is fattier than dark chocolate.

Golomb cautioned that the study does not say that chocolate consumption will help people lose weight.

"It is not a siren call to go out and eat 20 pounds of chocolate a day," she said.

However, the study suggests that diet composition may influence the body's metabolic processes, and therefore BMI, she said.

So why would chocolate fanciers be thinner than others? Dr. Daniela Jakubowicz, a professor at Tel Aviv University in Israel who has studied chocolate, said previous research has shown that diets that force people to avoid sweets actually make them more drawn to them. In her own research, she found that people were actually better able to tolerate a diet when they ate chocolate.

Golomb said that, ideally, future research will randomly assign some people to eat chocolate and others to avoid it. But that may be a challenge, especially if some participants refuse to go without it.

"We have a few pesky details to iron out," she said.

Some Worst Foods for Your Diet

Buyer beware:

 Just because a food’s labeled “healthy,” “smart,” or “all-natural” does not mean it’s the best choice for someone who’s trying to lose weight. For example, honey, vegetable chips, and granola are just a few of the supermarket staples that have tricked dieters into believing they’re healthy choices, when in fact, they are as equally loaded with calories, fat, sodium, and glucose as their more vilified counterparts of table sugar, potato chips, and sweet cereals.

In an effort to help dieters keep it straight, obesity researchers at Otago University in New Zealand have identified a list of 49 foods that they say are extremely calorie-dense, but are almost totally lacking in nutritional benefit. Published in the current issue of the New Zealand Medical Journal, researchers say the list was primarily developed to help overweight and obese people easily identify which foods they should avoid. Lead researcher Jane Elmsile says it’s important to note that the list represents not only high-calorie foods, but also foods that are almost totally lacking in essential nutrients, vitamins, and minerals.

Here’s the list, in alphabetical order:

1. Alcoholic drinks

2. Biscuits

3. Butter, lard, dripping or similar fat (used as a spread or in baking/cooking etc.)

4. Cakes

5. Candy, including lollipops

6. Chocolate

7. Coconut cream

8. Condensed milk

9. Cordial

10. Corn chips

11. Cream (including crème fraiche)

12. Chips (including vegetable chips)

13. Deli meats

14. Doughnuts

15. Energy drinks

16. Flavored milk/milkshakes

17. Fruit canned in syrup

18. Fruit rollups

19. Fried food

20. Fried potatoes/French fries

21. Frozen yogurt

22. Fruit juice (except tomato juice and unsweetened black currant juice)

23. Glucose

24. High-fat crackers

25. Honey

26. Hot chocolate, chocolate milk

27. Ice cream

28. Jam

29. Marmalade

30. Mayonnaise

31. Muesli/granola bars

32. Muffins

33. Nuts roasted in fat or oil

34. Pastries

35. Pies

36. Popcorn with butter or oil

37. Puddings

38. Quiches

39. Reduced cream

40. Regular powdered drinks

41. Salami

42. Sausages

43. Soft drinks

44. Sour cream

45. Sugar (added to anything including drinks, baking, cooking etc.)

46. Syrups such as golden syrup, treacle, maple syrup

47. Toasted muesli, granola, and any other breakfast cereal with more than 15 grams of sugar per 100 grams of cereal

48. Whole milk

49. Yogurt with more than 10 grams of sugar per 100 grams of yogurt

Extra Pounds Could Harm Your Back

Overweight and obese adults are at significantly increased risk for lumbar spine disc degeneration, a potential cause of low back pain, researchers say.

Previous research has linked having a higher body-mass index (BMI), which is a measurement that takes into account a person's height and weight, to reports of low back pain. This type of pain can affect physical and mental well-being, limit mobility, reduce quality of life and is associated with substantial financial costs for both the patient and the health care system.

The new study included more than 1,000 men and nearly 1,600 women aged 21 and older from southern China. Overall, 73 percent of the participants had lumbar disc degeneration, but the condition was more common in men than women (76 percent vs. 71 percent) and more prevalent among older people, according to the study in the new issue of the journal Arthritis & Rheumatism.

Seven percent of the study participants were underweight, 48 percent were in the normal weight range, 36 percent were overweight and 9 percent were obese, the investigators noted.

"Our research confirms that with elevated BMI there is a significant increase in the extent and global severity of disc degeneration. In fact, end-stage disc degeneration with narrowing of the disc space was more pronounced in obese individuals," Dr. Dino Samartzis, of the University of Hong Kong, said in a journal news release.

As people gain weight, disc degeneration may begin to occur due to physical loading on the disc, the study authors suggested. In addition, fat cells may play a role by causing chronic low-grade inflammation, they noted.

"Since overweight and obesity are worldwide concerns whose prevalence continues to rise, our study's findings have considerable public health implications. If these issues continue to plague society, they can further affect spine health leading to low back pain and its consequences," Samartzis said.

Disc degeneration is a complex process and future studies that investigate risk factors for the condition should take into account the effects of being overweight or obese, the researchers recommended.

American Diet Gets Failing Grade

Americans are still falling short of national dietary recommendations, eating too many sweets and not enough vegetables and whole grains, according to the CDC.

On a national healthy-eating index that measured compliance with U.S. dietary guidelines from 2005, the average overall diet score was only about 60 points out of 100 — "indicating Americans' diets need improvement," Bethene Ervin, PhD, RD, wrote in a National Health Statistics Report.

The Healthy Eating Index, or HEI-2005, assesses specific intake of various nutritional categories, including whole fruits, dark green and orange vegetables, whole grains, milk, meat and beans, oils, fats, sodium, alcohol, and added sugar.

To come up with the estimates, Ervin looked at data on 4,448 adults ages 20 and up from the National Health and Nutrition Examination Survey (NHANES) 2003-2004.

She found that American adults were well below the maximum standard for all the HEI-2005 component scores except for total grains and meat and beans.

Scores for dark green and orange vegetables and whole grains were particularly poor, reflecting insufficient intake, she reported, while those for sodium and calories from sugars and alcohol reflected excessive intakes.

Women's diets appeared healthier than men's, Ervin noted, as they had better scores on fruit, vegetable, and discretionary calorie intakes as well as slightly better overall diets.

The same held true for older patients, she reported, with adults age 60 and up having better scores regarding fruit, vegetable, and bad calorie intakes.

Better-educated Americans — those with at least a high school education — more closely complied with the recommendations than those who had less education, Ervin reported.

She added that no racial or ethnic group stood out as having better dietary scores than any other.

Ervin concluded that adults need to up their intake of most of the recommended dietary components — especially dark green and orange vegetables and legumes and whole grains — while lowering the amount of sodium and calories from sugar and alcohol consumed.

Facts on Fasting for Your Health

Ritual fasting has been part of religious traditions for thousands of years, from Muslims who fast during daylight hours in the month of Ramadan to Mormons who take a regular break from food the first Sunday of each month. But a recent growing body of research shows that abstaining from food intermittently may have physical as well as spiritual benefits — the latest, a study from Utah researchers that found that occasional fasts (defined as extended periods of time in which people generally abstain from all food and drink except for water) may reduce the risk of heart disease and diabetes.

Google “fasting for health” and you’ll get more than 7 million hits, ranging from doctors who recommend it in their practices to treat a range of diseases, spas that promise detoxifying food-free vacations, and message board postings from devotees who say that fasting makes them feel clearer mentally and more fit. “I fast whenever my body feels like it needs a reboot,” says Yoli Ouiya, 31, a New York City blogger who writes about eco-friendly living. She fasts once every few months.

But is fasting a good idea for your health? Possibly, says David Katz, MD, MPH, director of the Prevention Research Center at Yale University. Every day, organs such as the liver, kidney, and spleen work to remove and neutralize toxins from the body to keep our cells healthy. “When you fast, you eliminate input of additional toxins from food,” says Dr. Katz, “and there is a potential biological benefit to that.”

Leading researchers and experts share the details you need to know before you forgo food:

Your Body on a Fast

Thanks to our history as hunter-gatherers, human bodies are equipped to handle periods of not eating, says Benjamin D. Horne, PhD, MD, author of the Utah study and director of cardiovascular and genetic epidemiology at Intermountain Medical Center in Salt Lake City. And since the ancestors who made it through those lean times are the ones who survived, Horne suggests that our DNA may actually be coded to receive a benefit from fasting.

Here’s how your body reacts when you stop feeding it:

When you eat, your digestive system breaks down carbohydrates into the sugar glucose, the body’s major source of energy. Glucose is absorbed from the digestive tract into the blood, which then travels to your body’s cells to provide them with fuel.

If you haven’t eaten recently, the supply of glucose in your blood drops and your body turns to stored glucose, called glycogen, for energy.

Once the glycogen is used up, your body begins to burn fat and muscle stores to make its own glucose to fuel your cells.

After a few days without eating (which experts don’t recommend) your body kicks into ketosis mode, meaning you burn fat as the primary source of fuel, in order to spare muscle. You will lose weight in the form of body fat. However, ketosis also makes your blood will also become more acidic, and can cause bad breath, fatigue, and other unpleasant symptoms; long-term, it can lead to kidney and liver damage.

What Fasting Can and Can't Do for Your Health

Fasting may help your heart.
Fasting for a day once a month may prevent heart disease and insulin resistance, the precursor to diabetes, according to two studies from Utah’s Intermountain Medical Center presented recently at the American College of Cardiology’s scientific sessions. When researchers looked at the habits of 200 men and women, they found that those who fasted once a month were 58 percent less likely to have heart disease than those who didn’t (after they controlled for factors such as age, smoking status, and high blood pressure). They then set out to understand why.

In a smaller study, the scientists measured various blood levels in 30 healthy adults after one day when they fasted and one day when they ate normally. After they fasted, participants had huge increases in human growth hormone (HGH) — 13-fold in women and 20-fold in men, among other changes. HGH protects lean muscle mass and encourages the body to burn fat stores instead. “During fasting, your fat cells are being metabolized and used as fuel,” says Horne. “If fat is being used for fuel, in the long run you have fewer fat cells in your body.” This may mean less insulin resistance and a lower risk of heart disease later in life.

There’s a chance fasting can cut cancer risk.

Periods of fasting did slow the rate of cell division (a measure of cancer risk) in mice, according to an American Journal of Physiology study. The researchers aren’t sure why, but say it may result from a decrease in growth factors that results from nutrient deprivation. But since the science is preliminary, you shouldn’t fast solely for cancer-prevention purposes until there is more definitive research on humans, says study author Marc Hellerstein, PhD, MD, professor of human nutrition at University of California, Berkeley

The jury's still out on fasting for other ailments.

While there isn't much research on many of the diseases proponents claim fasting helps treat - multiple sclerosis, rheumatoid arthritis, and allergies among them — doctors say that if you’re medically able to fast safely (which rules out those with more serious health issues), there's no research against doing it either.

In fact, one small Iranian study of 40 adults with multiple sclerosis found that there were no negative effects from fasting during the month of Ramadan compared with a group who didn’t fast. "If you’re not on prescription medicine, generally in good health, and want to fast periodically because you feel you get a health benefit from it, we don't have evidence that this would be harmful," says Katz.

Fasting won’t help you lose — and keep off — weight.

“Fasting for weight loss is just another form of yo-yo dieting,” says Joel Fuhrman, MD, board certified family physician specializing in nutritional lifestyle medicine and author of Fasting and Eating for Health. While you may see a small drop in the scale, don’t expect the weight loss to last.

“The pounds that come off on a short-term fast are mainly water and stored carbohydrates, which will come back as soon as you start eating again,” says Cynthia Sass, MPH, RD, author of the bestselling book Cinch! Conquer Cravings, Drop Pounds, and Lose Inches.

And if you’re tempted to fast one day as a green light to eat whatever you want the next, think again. “Weight loss is about energy balance — if you have consume fewer calories than you burn, you will lose weight,” Katz. “On the days you fast you have a calorie deficit. But what really comes into play is what you do on the other days.” In other words, you can negate the potential health effects of a fast by binging afterward.

Bottom line: True weight-loss success involves healthy eating (along with exercise habits) that you are committed to and can maintain over time.

Fasting can’t take the place of a healthy diet.
While there may be health perks to intermittent fasting, the research is still preliminary. Horne’s lab is currently working on studies that will evaluate how often and for how long people need to fast to see health benefits. One thing we know for sure about health: Eating well every day plays a major role in preventing heart disease, diabetes, and certain types of cancer. “Focusing on consistently eating enough nutrient-rich whole foods like fruits, vegetables, and whole grains snowballs into proven powerful benefits over time,” says Sass.

Another important thing to keep in mind: Just as fasting gives your body a break from toxins, it also saps your body of vital nutrients like vitamin D, calcium, and omega-3 fatty acids. “With fasting, you risk throwing out the baby with the bathwater,” says Katz. “As you create nutrient deficits on fast days, it may be difficult to compensate on the days you do eat.”

So if you choose to fast, you have to pack your diet with nutritious foods. “Fasting is not a way of fixing an otherwise broken diet,” says Katz. “It should be used only as a way of helping you establish a healthy way of eating, rebooting your body to focus on what’s important.”

Talk to your doctor before you start a fasting regimen

While fasting may have the potential to play a role in wellness, it’s definitely not for everyone. Specifically, if you have a history of eating disorders, diabetes, low blood pressure, anemia, are pregnant or nursing, or are on prescription medication, as well as other conditions/circumstances, fasting is not safe for you.

“If someone wants to use fasting as part of a medical intervention, they should discuss it with their doctor first,” says Horne. While there’s no evidence that fasting one to two nonconsecutive days per week is harmful for a healthy person, it could be dangerous for others, says Katz. See your doctor for recommendations that suit your needs.

When you talk to your doctor, make sure he’s aware of every drug you take, including over-the-counter meds and dietary supplements. A seemingly benign medication like acetaminophen can be harmful on an empty stomach.

Even if your doctor gives the go-ahead, don’t jump head first into fasting — it’s crucial that you understand how to do so safely, and in the context of a healthy lifestyle.

For instance, treat a fast day as a time of physical and emotional rest, not simply a day of not eating, says Fuhrman. You may feel fatigued and grumpy and face a higher risk of fainting, making fasting ideal for weekends and holidays as opposed to hectic workdays.zzz

Power of Protein

Protein is an essential element of a healthy diet. You may only think of meat when you think about protein, but this important nutrient actually comes in a number of different forms. Choosing a variety of protein-rich foods while still paying attention to your fat and cholesterol intake are the keys to healthy eating.

Why We Need Protein

Sure, protein tastes good, but why is it so good for the body? "It's an essential nutrient," says Anne Wolf, RD, registered dietitian and researcher at the University of Virginia School of Medicine. Protein serves as a critical building block for cells and tissues throughout our body. "We need it for every function in our body — for healing purposes and for building muscles," explains Wolf.

Make sure you give your body what it needs, but don't overload on protein or make it your primary food source. Remember that a healthy balance of foods is your best bet for a healthy diet. Wolf says most women only need about 50 grams of protein per day, while men may need 60 to 70 grams — that works out to between two and three servings. Athletes, seniors, and pregnant women need a little more than that. But most people, notes Wolf, eat more than 120 grams of protein a day — more than twice what we generally need!

The Lowdown on Meat

As much as the body needs protein, not all protein-rich foods are good for you. You have to evaluate sources of protein for unhealthy factors, like saturated fat (unhealthy fat) and cholesterol. The saturated fat content of many types of meat is so high, you can exceed your daily fat allowance with just a few bites.

Wolf points out that skinless chicken breasts are an extremely lean source of protein. Red meat is a great source of protein, but it also contains cholesterol and can be very high in saturated fat, so you have to be careful about which meat sources you choose.

"Find lean cuts of beef and pork," says Wolf. Ask a butcher for advice on the leanest cuts and avoid meats like steak that are marbled, since that white marbling is actually fat. Processed meats, including cold cuts and hot dogs, should also be avoided because they tend to contain excess salt and fat.

The Healthiest Sources of Protein
To work protein into your diet, opt for healthier, lower-fat options. Fortunately, there are many healthy sources of protein, including beans, nuts, fish, and low-fat dairy products (these will give you needed calcium, too).

What's considered the ultimate source of protein? "We commonly use the egg as the best source of protein," says Wolf. If people are concerned about fat and cholesterol, Wolf says, they can still get their protein by just eating the egg white — the fat and cholesterol is all in the yolk.

Other healthy sources of protein include:

1. Low-fat or fat-free milk, cheese, yogurt, and other dairy products
2. Whole grains including quinoa
3. Lentils, beans like kidney and black beans, and dried peas
4. Fish
5. Fermented soy products including tempeh and miso
6. Protein-fortified pastas
7. Protein meal replacement bars
8. Nuts and nut butters, like peanut butter

Protein-rich foods are an integral part of a healthy diet. Just be sure to go for choices that are low in cholesterol and saturated fat so that you’re giving your body protein without those unwanted “sides.”

Your Diet, Your Health

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.

Vegetarian Pregnancy

Many vegetarian women worry about the effect their diet may have on their developing baby during pregnancy. However, with careful meal planning, there may be no need for concern.

"Vegetarian diets during pregnancy can provide the mother and baby with all the proper nutrients they need," says Rachele Dependahl, RD, a dietitian at Cedars-Sinai Medical Group in Beverly Hills, Calif.

Dependahl, herself a pregnant "pescatarian" (a vegetarian who eats fish), worried that she would get carnivorous cravings during her pregnancy, but the opposite happened. "Meat has been more of a turnoff than it has been in the past," she says.

Pregnancy and the Vegetarian Diet: The Pros 

There are many positive aspects to maintaining a vegetarian diet during pregnancy. For instance, vegetarian sources of protein are easier on the kidneys. And being a vegetarian can help keep tooth decay — a common problem during pregnancy — at bay. In addition, vegetarian eating, in general, lowers the risk of the following conditions:

• Obesity
• Hypertension
• Constipation
• Heart disease
• Type 2 diabetes
• Cancer
• Gallstones

Another plus to being a vegetarian, says Martha K. Grodrian, RD, a nutrition therapist at Good Samaritan Hospital in Dayton, Ohio, is that "most vegetarian women eat fewer junk foods and a more nutritious diet."

Pregnancy and the Vegetarian Diet: The Cons
While maintaining a vegetarian diet during pregnancy can be a healthy option, it requires a little more effort.

"It may take more work and effective meal planning to follow a vegetarian diet that is healthy during pregnancy," says Grodrian. "In general, the more foods a vegetarian omits from the diet, the more difficult it is to meet nutrient needs." However, dietary supplements may be able to fill the void.

A lacto-ovo vegetarian (one who also eats dairy and eggs) can get all the nutrients she needs for a healthy pregnancy through diet and a multivitamin/mineral supplement. A vegan, on the other hand, who avoids all animal products, will need to take supplements of vitamin B12 and iron and might want to take calcium, zinc, and vitamin D, too.

Pregnancy and the Vegetarian Diet: Nutritional Guidelines
Nutritional guidelines for pregnant vegetarians are the same as for non-vegetarian women who are expecting. "All pregnant women need additional iron, calcium, folate, essential fatty acids such as DHA (which can be obtained in a vegetarian form), zinc, protein, and 200 to 300 calories more than pre-pregnancy," says Grodrian.

Specifically, pregnant vegetarians should consume the following:

6 to 11 servings per day of bread, cereal, rice, and pasta (choosing whole grain when possible)
four to five servings per day of vegetables
four or more servings of fruits
eight servings of milk and milk alternatives (one cup of cooked kidney beans as a milk alternative, for instance)
three to four servings of beans and bean alternatives
two servings of omega-3 fats for DHA (found in flaxseed oil, walnuts, tofu, and omega-3 fortified eggs, among other places)
Fats, sweets, and junk food should be eaten sparingly, and pregnant women should be careful to avoid the following foods:

Unpasteurized soft cheeses (such as brie, Camembert, and feta) and unpasteurized milk, because they carry the risk of listeriosis (a food-borne illness caused by bacteria).
Raw vegetable sprouts and fresh unpasteurized fruit and vegetable juices, which can contain bacteria like E. coli and salmonella.
Even though it may take a little more effort, following a vegetarian diet while pregnant can be healthy. "My pescaterian diet has been easy to sustain," says Dependahl. "I have not faced any challenges, because I love eating vegetables, tofu, eggs, dairy, and fish."

6 Essential Facts About Aspirin Therapy for Your Heart

A study just published in the Journal of the American College of Cardiology has found that more than 1 in 10 patients in their review of over 68,000 individuals from 119 U.S. medical practices were inappropriately receiving aspirin for primary prevention of cardiovascular disease (CVD). Primary prevention means reducing the possibility of having a first heart attack or stroke. Inappropriate use was defined by primary CVD prevention guidelines as use of aspirin therapy in patients with a 10-year cardiovascular disease risk of less than 6 percent.

This study is important because mounting evidence shows that aspirin won’t reduce your risk of dying from a heart attack or stroke if you’re healthy and not at significant risk. Furthermore, if you’re at low risk, the potential dangers of cerebral (brain) hemorrhage and gastrointestinal (gut) bleeding outweigh any heart benefits the aspirin might provide.

Here are 6 essential things to consider when it comes to taking aspirin for heart health:

1. Aspirin should not be taken regularly without a reliable cardiovascular risk assessment by a knowledgeable doctor.

 As the study mentioned above made clear, many doctors are inaccurately evaluating their patients’ heart attack risk and inappropriately prescribing aspirin as a preventive. That’s in part because too many of these physicians rely on the outdated Framingham Risk Score. It’s important to realize that each person’s risk of heart attack or stroke depends on multiple factors, both known and unknown, and how they interact with each other. Simply relying on an algorithm or formula to determine risk isn’t enough. Doctors need to look for the disease itself by doing a simple, safe, and relatively inexpensive test.

Today, getting a noninvasive CT scan of your heart to look for coronary calcium is considered by most experts to be the best predictor of a future heart attack — better than all other risk factors combined. The result of this scan is called a calcium score, and it reflects the amount of atherosclerotic plaque that you’ve built up in your coronary arteries over a lifetime. The higher your calcium score, the more plaque in your arteries and the greater your risk of a future heart attack or stroke.

This risk assessment is essential when it comes to deciding whether to place a person on lifelong aspirin therapy. I urge you to ask your doctor about getting this test if you are a man or woman in your thirties with a family history of early heart disease; a man over age 40; or a woman over age 50 who is postmenopausal.

Recently, a study in the journal Heart found that while the risk of gastrointestinal bleeding increases with age, the protective benefits of aspirin therapy also increase and outweigh the risks in women (but not men) over age 65. Despite the results of this study, I would not prescribe aspirin to an older woman unless she had some plaque buildup in her arteries. In addition to a calcium score, I often use a scan of the carotid arteries to look for atherosclerosis in the arteries leading to the brain in older adults.

2. If you’ve had a heart attack or stroke, taking aspirin could save your life.

Reducing the risk of additional heart attacks or strokes is known as secondary prevention. In patients who have had a heart attack or stroke, or who have other evidence of coronary artery disease, such as angina, a coronary bypass operation, or coronary angioplasty, the known benefits of aspirin for secondary prevention outweigh the bleeding risk.

3. If you have diabetes, you don’t necessarily need to take preventive aspirin.

The American Diabetes Association recommends aspirin therapy for primary prevention only in patients with either type 1 or type 2 diabetes who have an increased risk of cardiovascular disease (and no previous history of vascular disease) and who are not at an increased risk for bleeding. This includes men over 50 and most women over 60. In my patients with diabetes, I always recommend getting a calcium score to more accurately determine cardiovascular disease risk. Just because you have diabetes doesn’t mean you have plaque buildup. If you have diabetes, discuss aspirin therapy with your physician.

4. If your CVD risk is high enough for you to be on a statin, you should also be taking aspirin.

The reason: The drugs act differently. Aspirin does not lower cholesterol nor does it prevent the development of plaque the way a statin does. Rather, it’s an anti-platelet agent that limits the ability of platelets to clot, preventing them from becoming large enough to block blood vessels and cause a heart attack or stroke. Because aspirin reduces your blood’s ability to clot, your doctor may advise you to stop taking aspirin at least five days before any surgery, test, or dental procedure that may cause bleeding. Do not suddenly stop taking aspirin without talking to your doctor.

RELATED: A Surprising Reason Some Women Shouldn’t Take Low-Dose Aspirin

5. Aspirin is a powerful drug.

Even taking baby aspirin at a dose of 81 milligrams daily can increase your risk for cerebral (brain) hemorrhage and gastrointestinal bleeding in the esophagus, stomach, intestines, rectum, or anus by two to four times. That’s why you should never take aspirin without an accurate risk assessment. Furthermore, buffered and enteric-coated aspirin do not eliminate your risk of developing an ulcer. Aspirin can also interact with other nonsteroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen (Advil), naproxen (Aleve), or Motrin; blood-thinning medications such as warfarin (Coumadin); and antiplatelet medications such as clopidogrel (Plavix) or ticlopidine (Ticlid).

Red-flag symptoms of a bleed can include, but are not limited to, vomiting red blood, which can indicate upper GI bleeding; vomiting dark brown, granular material that resembles coffee grounds, which results from upper GI bleeding that has slowed or stopped; and black tarry or bloody stools. If you have any of these symptoms, call your doctor immediately.

6. Aspirin is not a magic bullet.

Healthy lifestyle measures can help prevent a heart attack or stroke better than aspirin, especially if you begin them early enough in life. Make an effort to eat healthfully, exercise regularly, and maintain a healthy weight.

And by all means stop smoking, if you do.

The bottom line: Never self-prescribe aspirin and make sure you get an accurate assessment of your heart disease risk. Only then will you — and your doctor — really know if the benefits of aspirin truly outweigh its risks.

7 Diet Habits You Should Drop Now

Read on for seven things you might think are helping you shed pounds, but could actually be sabotaging your weight loss and hurting your health.

We get it: With so much contradictory advice floating around about the best diets for weight loss, it's no wonder many of us end up confused about what we should eat for optimal well-being and a healthy weight.

Read on for seven things you might think are helping you shed pounds, but could actually be sabotaging your weight loss and hurting your health. If you can drop these harmful habits, you might just become a healthy eater for life.

7. Skipping breakfast

 About 10 percent of the U.S. population, or 31 million Americans, skip breakfast, according to a 2011 survey. But according to a recent study from Tel Aviv university, breakfast is indeed the most important meal of the day -- especially for people who want to lose weight. The researchers put 93 obese women into two different groups and instructed them to eat a nutritionally similar diet of 1,400 calories a day. The only difference was that one group made breakfast their biggest meal (at 700 calories) and the second group made dinner their biggest meal (700 calories).

After 12 weeks, the group that had made breakfast their biggest meal lost an average of 18 pounds and three inches from their waist, while the big dinner group only lost seven pounds and 1.4 inches from their waists. Additionally, while both groups lost weight, those in the big dinner group actually had an increase in triglyceride levels, which is linked to heart disease, diabetes, hypertension and high cholesterol, reports Medical News Today.

6. Going on a juice cleanse

 Proponents of the juice cleanse claim that going on an all-liquid diet of pressed vegetables, fruits and a small amount of nut milk for days or even weeks will clear your body of toxins, help you drop weight and make your skin glow.

Don't believe the hype, warns the Mayo Clinic. Despite the appearance of hip juice bars in your city and the popularity of juice cleanses among some celebrities, long-term juice cleanses are one of the worst things you can do to your body if you want to shed pounds for good.

The reason? While long-term cleanses will make you lose weight, it's mostly water weight that will boomerang back once you resume your normal eating habits. And it could trigger other health problems, as well, including an out-of-whack metabolism and irritability.

If you genuinely like the feel and taste of liquified vegetables and fruits, then juice away for a meal here or a snack there. But don't juice exclusively for long periods of time, and remember that juicing strips many foods of their fiber and nutrient-rich skins while concentrating the sugar in fruit, warns Glenn D. Braunstein, M.D. of Cedars-Sinai Medical Center.

5. Filling up on diet soda drinks

 It makes sense. Fizzy drinks make you feel full, which could help quell the need to snack. But if you're turning to diet soda drinks for your fix, then you could actually be sabotaging your weight loss.

Drinking diet soda and other artificially sweetened beverages could be linked to weight gain, Type 2 diabetes, heart disease, stroke and high blood pressure, according to a2013 analysis of recent studies on artificial sweeteners by Purdue University.

The reason? Your body might be confused by artificial sweeteners, according to lead analyst Susan E. Swithers, Ph.D., a Purdue professor of psychological sciences and a behavioral neuroscientist. Swithers' research suggests that your body's natural ability to manage calories based on tasting sweet things is being seriously toyed with, thanks to the artificial sweeteners in diet sodas. Instead of diet drinks, try plain sparkling water for that fizzy full feeling.

4. Completely cutting out entire food groups

 Gluten. Carbs. Sugar. Meat. There is no magic bullet to weight loss, but for some people, elimination diets seem like a quick and easy way to feel in control of their bodies. Unfortunately, for those at risk for disordered eating, some elimination diets can actually just be a mask for eating disorders like anorexia and orthorexia, according to Yahoo! Shine.

The Mayo Clinic defines orthorexia nervosa as an obsession with "eating foods that make them feel pure and healthy," by avoiding things like artificial additives, pesticides, genetic modification, and unhealthy amounts of fat, sugar and salt.

But wait a second! Aren't all those ingredients good things to avoid? Yes -- but some people with the orthorexia could become so obsessed that they eventually "isolate themselves and often become intolerant of other people's views about food and health." Even worse, they could be missing out on key nutrients, especially if they fling themselves into gluten-free or vegan diets by focusing on the foods they can't eat, instead of doing research on the nutritious foods they can eat.

Of course, people who have diagnosed celiac disease must avoid gluten because itdamages the small intestine and prevents the body from absorbing nutrients. When people with celiac disease eat gluten, they can suffer from chronic diarrhea, vomiting, constipation and weight loss, according to the National Institutes of Health. But be warned: just because a food is labeled "gluten free," doesn't mean it's healthy for you (check out MensHealth.com for some gluten-free foods loaded with fat and sugar)./p>

3. Opting for low-fat versions

 Intuitively, it makes sense: If you want to get rid of body fat, stop eating fat. But research shows that the fat you eat isn't really linked to weight gain and disease, according to the Harvard School of Public Health. Instead, it's the total amount of calories eaten, as well as "bad" fats like trans and saturated fats found in meat and processed foods, that seem to be linked to health problems. HSPH notes that people who go on low-fat diets often end up cutting out the good fats too, like monounsaturated and polyunsaturated fats found in olive oil and fatty fish.

Not only is fat good for you in moderation, but labels like "low-fat" and "nonfat" actually trick people into eating more, according to a study conducted by the Cornell University Food and Brand Lab. Researchers found that people who saw snack foods with a "low fat" label ate up to 50 percent more than those who ate from bags without the label. Eaters also underestimated the calorie content of "low–fat" M&Ms and granola by 48 percent and 50 percent, respectively -- especially overweight people. Instead of assuming that low-fat or nonfat foods are automatically better for you, read the nutritional labels first. You might just find that low-fat or nonfat versions actually have more sugar or calories than the normal-fat foods.

2. Going hungry

 For people who want to lose weight fast, dropping too many calories could actually be an exercise in futility.

A meta-analysis of 31 long-term diets that averaged 1,200 calories a day found that while people lost weight, the vast majority regained it all back within four or five years, reports RealSimple.com. A better strategy would be to estimate the total amount of calories you use in a day, and then shave a small amount off that number.

"If you want to lose weight and keep it off forever, you need a modest calorie restriction that you simply continue and never stop," nutritionist Christopher Gardner told RealSimple.com. For example, if you figure out you need about 2,500 calories a day (using this formula), simply cutting out 250 calories a day could result in more successful, permanent weight loss over the course of a year than if you had plummeted down to 1,200 calories a day and could only stand to deprive yourself for, say, four months.

1. Thinking about it as a "diet" in the first place

This is the medical truth some weight loss professionals are scared to admit: The vast majority of people who lose weight won't be able to keep it off for good.

But for people who prioritize lifestyle changes over diet, there is hope when it comes to longterm weight loss, according to obesity expert Sherry Pagoto, Ph.D. of the University of Massachusetts Medical School. Pagoto recently published an editorial calling for an end to the diet wars in the Journal of the American Medical Association, pointing out that no diet is better or worse at helping people shed pounds.

"The 'diet' used within a lifestyle intervention can be low-fat, low-carb, etc. It doesn't matter," Pagoto told LiveScience. "Adherence is key, and the way to destroy adherence is forcing foods on someone they do not like, do not know how to prepare, or can't afford."

The faster you understand this, the better your chances are of making small, realistic and sustainable changes that you can carry on for the rest your life, as opposed to adopting dramatic, short-term diets that can ultimately result in an unhealthy cycle of losing and gaining weight.

Foods You Should Avoid

By eliminating, or at least limiting, certain foods and ingredients, you'll improve your chances of avoiding a host of major health problems. Learn what to cross off your menu.

Bacon, doughnuts, French fries, ice cream — they’re all unhealthy foods you should avoid, right? The short answer is yes; the longer answer is, find out what’s in the foods you’re eating, whether you think they're healthy or not.

“Don’t look at cutting out a single food, but look at ingredients, processing, and preparation,” says Julia Renee Zumpano, RD, LD, who works in preventive cardiology and rehabilitation at the Cleveland Clinic. It isn’t easy, but by avoiding certain unhealthy foods and ingredients, you can reduce your risk of developing many chronic health problems, including heart disease, high blood pressure, and even some cancers.

Unfortunately, many ingredients linked to serious health problems, such as heart disease, are hard to avoid. Salt, saturated and trans fats, refined sugars, and processed foods (because they can easily contain all of the previous items) are among the worst offenders. Here’s why, and how to spot them on food labels.

Unhealthy Hydrogenated Oil

“Hydrogenated oil or partially hydrogenated oil would be number one” on the list of food ingredients to avoid, Zumpano says. The oils, both containing trans fats, increase LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels in the body, so it’s like a double whammy, she adds. Trans fats can contribute to atherosclerosis, the buildup of cholesterol and other substances on the inside of arteries, resulting in narrowing or blockage of the arteries. Atherosclerosis increases the risk for stroke, heart attack, and heart disease.

Because they help preserve food, making it last longer and look better on store shelves, the oils are used in many different foods, including crackers, cookies, and packaged cakes. To avoid trans fats and other unhealthy ingredients, shoppers need to read nutrition labels carefully, both to see if trans fats are on the list and, if so, how much. The American Heart Association recommends that no more than 1 percent of your daily calories should come trans fat — for a typical 2,000-calorie-a-day diet, that’s a max of 20 calories.

Food labels list ingredients in order of weight; the more there is of an ingredient, the higher it appears on the list. “If hydrogenated oil is one of the first five ingredients, avoid that food altogether,” Zumpano says.

Easy, Tasty Ways to Cook Fish

Don't know how to cook fish except on the grill? 

As South Beach Diet® followers know, fish is rich in heart-healthy omega 3s, so it's worth learning other tasty ways to prepare it so you can enjoy it often. Here are four other cooking techniques that are so simple, they can help you add more fish to your menu.

Sautéed fish fillets: 

Try this method for any type of skinless fish fillet. First, season the fish with salt and pepper, as desired, and heat a skillet with 1 tablespoon of extra-virgin olive oil. Cook the fish over medium-high heat, 2 to 3 minutes per side, for every 3/4-inch of thickness. (The thicker the fish, the longer the cooking time.)

Braised fish fillets: 

This preparation style requires cooking in a liquid, such as broth, white wine, clam juice, or water. First, heat some extra-virgin olive oil in a skillet over medium-high heat, then add the liquid and any seasonings and bring to a simmer. Add the fish fillets, cover, and cook for 3 minutes on both sides. (Again, a fish thicker than 3/4 inches will require a longer cooking time.)

Baked fish fillets: 

Grease a baking sheet with extra-virgin olive oil and arrange with fish fillets seasoned to taste. Bake at 350°F for about 7 to10 minutes for each inch of thickness. It's not necessary to turn the fish.

Broiled fish steaks: 

Broiling works best with any type of fish steak. Season the steaks to taste and brush with extra-virgin olive oil. Place them in a broiler pan and broil, 4 to 6 minutes on each side or until golden. Allow more cooking time for steaks thicker than 1 inch.

How do you know if your fish is done? To test for doneness, poke with a fork at its thickest point. Perfectly cooked fish should be opaque and moist, not dry and flaky. Undercooked fish looks raw. Salmon and tuna are the exceptions, as both can be served rare on the inside as long as the fish itself is very fresh. Note: To maintain freshness and avoid overcooking, make sure to thaw frozen fish in the refrigerator (not at room temperature), under warm water, or in the microwave.

10 Easy Portion Control Tricks

Portion control is an important part of maintaining a healthy diet. Here are 10 easy ways to limit what you eat.

When most of us sit down to eat, the last thing we want to think about is portion control. But for anyone on a diet or just looking to maintain their current figure, that’s exactly what they should be doing.

Gone are the days of eating a bagel or muffin and feeling safe about its calories. In fact, researchers measured typical servings from takeout restaurants, fast food chains, and family-style eateries and found that bagels were 195 percent larger than the standard set by the United States Department of Agriculture (USDA), muffins were 333 percent bigger and cooked pasta exceeded the standard by 480 percent. Scariest of all were cookies, which were a whopping seven times the USDA recommended serving size.

Portion Control and Diet: How It Works

The first step in successful portion control is learning the correct serving size — the amount of food recommended by government agencies, such as the Dietary Guidelines for Americans put out by the USDA and Department of Health and Human Services, and the USDA Food Guide Pyramid. The serving size can usually be found by reading nutritional labels. But the portion is the amount of food or drink a person chooses to consume. In many cases, the portion eaten is larger than the serving size simply because we don’t know any better.

Brush Up on Your Food-Label Smarts

“Portion control is limiting what you eat,” says Mary M. Flynn, RD, PhD, chief research dietitian and assistant professor of medicine at the Miriam Hospital and Brown University in Providence, R.I. “It is being aware of how much food you are actually eating and what calories are in that serving.”

Portion Control and Diet: 10 Easy Tips for Smaller Servings

The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight.

Here are 10 simple ways to keep your portions a healthy size:

1. Measure accurately.

 For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.

2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:

1. ½ cup is the size of an ice cream scoop
2. 1 cup is the size of a tennis ball
3. 1 ounce of cheese is the size of a domino
4. 3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.

6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.

7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.

8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.

Try This Beef Soup With Root Vegetables Recipe

10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”

Smart Fitness

As it happens, many if not most of the boomeritis complaints I see in my office, including rotator cuff injuries and low-back pain, aren't the result of sports injuries. Rather, they occur in people who are just going about daily chores, like bending over to strap a child into a car seat or picking up a bag of groceries. While some of these injuries are simply the result of weak core muscles and poor flexibility, I also see these problems occurring in the fittest of my patients — or at least the ones that look to be the fittest.

This gets me to another important point. Many people who think they're doing smart workouts may be doing themselves more harm than good. Conventional strength training, sometimes called classic gym, can be counterproductive because it tends to isolate muscle groups and train them in a manner that is not naturally functional. In other words, the workout does not mimic everyday human activities, and it usually neglects the core muscles. The result is muscles that may look good in the mirror or on the beach but aren't much help when it comes to injury prevention or performing active sports or day-to-day tasks.

The best exercises you can do to prevent boomeritis injuries are called functional exercises. These exercises, which are similar to movements you can execute in your daily life, require you to use several muscle groups in one fluid movement. For example, when you bend over to pick something up, you're engaging all your muscles, including your legs, midline, back, and arms. The core muscles support all your other muscles and help you maintain strength, good posture, and balance.

You may be surprised to learn that as a cardiologist, I place as much importance on core-strengthening exercises as I do on cardio conditioning. The fact is, because this type of exercise promotes stability, strength, and flexibility, it's essential for preventing injury and maintaining a healthy weight. And if you suffer an injury and you're in pain, you're not going to do an effective cardio workout — or any workout at all. In my practice, I see all too many patients who are no longer able to exercise due to injury.

The importance of functional fitness has only recently become appreciated. During my travels, I visit many gyms or fitness rooms associated with the hotels where I stay. I have noticed that more and more of the people who are exercising, with or without a trainer, have incorporated functional fitness into their workouts. I am pleased to find both women and men lifting hand weights while sitting on stability balls, or using pulley-type machines, or standing on balance boards, which all require them to engage their core muscles as the work other parts of their bodies.

Various Ways to Burn Fat

Easy steps you can take

Everyone's metabolism naturally slows down with age. At 40, you could be burning 100 to 300 fewer calories a day than you did at 30, says Pamela M. Peeke, M.D., author of Body for Life for Women and assistant professor of medicine at the University of Maryland in Baltimore. That can translate into a 10-25-pound weight gain in a year. But you can counteract that slowdown and boost your body's fat-burning capabilities by making just a few tweaks to your daily routine. The following strategies will help you bust out of a weight-loss plateau and burn even more fat.

Take five 

Do five minutes of exercise each morning. We all have a metabolic thermostat, called the metastat, that can be turned up or down, and morning is the best time to activate it. Each day, your metastat is waiting for signals to rev up, so the more signals you can send it, the better. Your best bet is a light, full-body activity like walking or push-ups.

Fuel up in the morning 

Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. "Your metabolism naturally slows at night, but you can jump-start it in the morning by eating breakfast," says Tammy Lakatos Shames, R.D., C.D.N., co-author of Fire Up Your Metabolism. And because both your activity level and metabolism decrease later in the day, it's a good idea to make breakfast or lunch your largest meal.

Fill up on good grains 

Whole grains such as brown rice, wheat germ, dark bread, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. In a study from The American Journal of Clinical Nutrition, researchers at Brigham and Women's Hospital and Harvard Medical School evaluated the dietary intake of more than 74,000 women for 12 years. Overall, women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.

Pump yourself up 

Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. Disuse can cause women to drop as much as 10 pounds of muscle between the ages of 30 and 50. Losing that much muscle means you'll burn 350 to 500 fewer calories a day. To build and maintain muscle mass, aim for two to three strength-training workouts a week. If you don't belong to a gym, try push-ups, squats, abdominal crunches and tricep dips off a chair.

Power on with protein 

Add a little high-quality, lowfat protein, such as chicken, fish and egg whites, to your meals, and you'll help your body burn fat faster. "Because protein requires more energy to digest, it speeds up your metabolism, and protein is necessary to ensure against loss of muscle tissue," says Michael Thurmond, author of 6 Day Body Makeover.

Get your vitamin "I" 

That's "I" for intensity. You love to walk, but if that usually means strolling along at a snail's pace, your waistline will pay little attention. Instead, put intensity, or "vitamin I," into your stride. Pick up your pace so you're walking at 4 mph, or one mile per 15 minutes. Once you build up your cardiovascular fitness level, you can even alternate between walking and jogging. The key is to get your heart rate up and keep your workouts challenging.

Say yes to yogurt 

In a recent study from the International Journal of Obesity, women who ate three daily servings of lowfat yogurt lost 60 percent more fat than women who didn't. In another study, participants who ate three daily servings of dairy lost more than twice as much fat as those who ate less than that. "Calcium-rich diets reduce fat-producing enzymes and increase enzymes that break down fat," says Michael B. Zemel, Ph.D., lead author of both studies and director of the Nutrition Institute at the University of Tennessee in Knoxville. Eat three servings of lowfat dairy a day, like milk, yogurt and hard cheeses (Gouda, Cheddar and Monterey Jack).

Get active after eating 

Your body's metabolic rate increases 10 percent after eating, and just a few minutes of activity could double that boost for up to three hours. Within 15 to 30 minutes of eating a snack or meal, do five or 10 minutes of light activity. Take the dog for a walk, climb stairs in your house or do some basic strength exercises.

Sip green tea 

You might love your lattes, but if you switch to green tea, not only will you get a healthy dose of disease-fighting compounds, you'll also cut body fat. In a study from The American Journal of Clinical Nutrition, people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than people who drank black tea. Researchers at a health care lab in Tokyo believe disease-fighting antioxidants called catechins in green tea may help decrease body fat.

Turn a Bad Habit Into a Good Idea

Tweak your bad health habits with these simple tips.

Hey, couch potato: Don't feel guilty indulging in Grey's Anatomy or Heroes — use the commercials as an excuse to burn calories. "There is probably an average of 15 minutes of commercials in an hour-long program," says Todd Astorino, PhD, EPC, of the Department of Kinesiology at California State University San Marcos. "If you exercised through each commercial break during just two hours of TV, you'd already have met the recommended amount of daily exercise necessary to reduce health risks."

He suggests rotating through basic calisthenics, like push-ups and squats, then add in standing calf-raises. Stand with your feet shoulder-width apart. Slowly lift up onto the balls of your feet, then return to a standing position. You can also use your couch to perform triceps dips: Starting from a seated position in front of the couch, place your hands next to your hips. Walk your feet out about a foot from the couch and, with your elbows bent, lift up onto your hands and scoot your hips forward. Lower your hips down slowly, then push back up.

Jesse Pittsley, PhD, EPC, an assistant professor of Exercise Science at Winston-Salem University, proposes using the time for resistance training. "My wife and I actually keep free weights in our media room," says Dr. Pittsley, who is also on the board of the American Society of Exercise Physiologists. Designate an exercise for each commercial break, like a military press or bicep curl. Use light weights, but try to do as many reps as possible before the show comes back on — trainers call these "burn-out" sets.

Bad Habit #1: Hitting the vending machine at 3 P.M.
Better Idea: Eat the right kind of lunch

Indulging in a calorie-laden snack mid-afternoon is a sure-fire way to pack on the pounds. "Low blood sugar is a sign of an empty stomach," says Tina Ruggiero, MS, RD, author of the nutrition blog VoiceOfReason.net, "and it probably means you didn't have enough of the right kinds of foods at lunch." Avoid the crash by picking high-fiber foods that will slow digestion — keeping you fuller longer. If you're still starving long before dinner, reach for a snack packed with both protein and simple carbs. "Try some mozzarella and a pear, or eat a cold chicken leg leftover from lunch with half of a mini-bagel," she says.

Bad Habit #2: Being too busy to exercise
Better Idea: Make fitness a priority in your schedule

"Being too busy is the number one reason people give as to why they don't exercise," says Pittsley. Rather than dropping other commitments to fit it in, try incorporating physical activity into your everyday life. "Why not take karate with your children instead of just dropping them off?" he suggests. If you're stuck in an office all day, Dr. Astorino suggests taking short breaks to walk around the building and using your lunch hour to hit the gym.

Bad Habit #3: Indulging a sweet tooth
Better Idea: Downsize your dessert portions

If you've got a hankering for sweets, don't try to ignore the craving completely. After all, "You can't replace a piece of chocolate cake with an apple," says Ruggiero. "Nothing satisfies like the real thing." You can, however, avoid wrecking your diet by eating just a small portion of whatever you're craving. "Eat the cake," Ruggiero says, "But have a brownie-size piece and s - a - v - o - r every little bite." Pair that with a large cup of coffee or tea (without a lot of sugar and cream) to help fill you up. You might also want to consider upping your fresh fruit intake — rich in vitamins, minerals, antioxidants, and fiber; fresh fruit can be a great no-fat dessert substitute.

Bad Habit #4: Drinking too much soda pop and alcohol
Better Idea: Fill up with water instead

The body is made up of 60 to 70 percent water, which is used to regulate body temperature, help the blood transport oxygen to cells, and eliminate waste. While soda can contribute to fluid replenishment, the caffeinated ones act as a mild diuretic with a number of negative side effects, such as leaching calcium and other important minerals from the body. Unless you're drinking diet sodas, the extra calories from sugar can add pounds as well. Alcohol is also calorie-dense, so just a few extra drinks a week can lead to weight gain. Rather than avoiding soda pop and alcohol altogether, try "budgeting" the amount you drink. For example, if you're at a social event, suggests Ruggiero, "Save the glass of wine for after you've had a chance to eat something — the food will slow the absorption of the alcohol. Start the evening instead with sparkling water or diet tonic with lemon."

Top 10 Budget-Friendly Foods (Healthy Ones!)

You don't have to cut back on healthy foods as you're trimming your family food budget! Here are 10 top picks for economical and delicious healthy foods.

With the economy suffering and food prices rising, your family’s grocery bill might be in need of a few budget cuts. Unfortunately, because of the misperception that healthy foods always cost more, nutritious foods like fresh produce are often the first to get bumped from grocery carts. But there are plenty of ways to save money without sacrificing the quality of your diet. Here are 10 of my top picks for healthy foods that won’t break the bank.

1. Oats 

Oats are one of the cheapest healthy breakfast options around, and, as a member of the whole-grain family, they’re loaded with healthful nutrients. One serving of oatmeal (made from a half-cup dry oats) doles out five grams of protein and four grams of fiber, while setting you back only about 30 cents (and 150 calories).

Buy plain, dry oats in the big canisters rather than the (often presweetened) individual packets, which are way more costly. This way, you’re also in control of the added ingredients, sugars, and total calories in your breakfast. Great mix-ins include fresh or dried fruit (such as diced apple, sliced banana, berries, or raisins), peanut butter, chopped nuts, or a few teaspoons of preserves.

2. Healthy Frozen Mixed-Vegetable Blends 

Bagged frozen vegetables are one of the greatest values in the grocery store (generic versions are typically cheaper than the popular name brands, unless there’s a sale). And because mixed-vegetable blends (such as stir-fry or California-style varieties) contain up to seven different vegetables in one bag, they are an incredibly easy and cost-effective way to incorporate a colorful variety of healthy produce into your diet. You’d spend significantly more if you bought all those veggies individually in their fresh form and would be much more likely to have the extras go to waste.

Frozen vegetables really are just as nutritious as fresh. They’re picked at their peak and flash-frozen, locking in all their healthful nutrients. Use frozen veggies just as you would fresh — in soups, chilies, casseroles, pasta sauces, omelets, stir-fries, and side dishes. Just make sure you don’t select blends that contain sauces, salt, sugar, or other unhealthy additives.

3. Fresh Fruit:

Bananas, Apples, and Oranges
Refilling your fruit bowl every week can cost an arm and a leg… but it doesn’t have to! Make affordable fruits like bananas, apples, and oranges your weekly staples, and save more costly options like pineapple, pomegranates, melons, and papayas for special treats.

Bananas in particular are a bargain hunter’s dream. Select green, relatively unripe bananas at the store so they last all week. Don’t worry about them going to waste either; if they start to turn black and squishy, toss them into a plastic storage bag and freeze for later. Use frozen bananas in healthy fruit smoothies, or mash them up and mix into oatmeal, low-fat muffins, or pancakes.

Don’t forget about those oranges and apples — they’re kid-friendly, easy to tote, and stay fresh longer than most fruits.

4. Lentils 

Lentils really are the king of legumes. They’ve got it all: fiber, protein, folate, iron, potassium, and a host of other trace minerals. Plus, they’re super-affordable and surprisingly easy to prepare. Unlike dried beans, they don’t require presoaking and they cook up quickly. Simmer lentils with diced tomatoes and seasonings for a hearty side dish, or add dry lentils to soups or stews to increase protein without relying on expensive meats.

5. Beans (Canned or Dried) 

You can’t go wrong with these little guys. Like lentils, beans are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.

Stockpile these pantry staples when they go on sale; dried beans will keep for up to a year, and canned beans last twice as long. If you choose canned beans, buy low-sodium whenever possible and be sure to thoroughly rinse before using to remove excess salt from the canning liquids.

Substitute beans for ground meat in chilies, tacos, soups, or burgers, or add them to cold salads. Pureed beans can even be used as a healthy, low-fat alternative to butter or oil in baked goods.

6. Peanut Butter 

Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories, so make sure you limit yourself to no more than two tablespoons per serving (two level tablespoons are 195 calories).

Your money will be better spent if you choose natural peanut butters without added sugars or other additives. For a thrifty, wholesome breakfast, enjoy peanut butter spread on whole-wheat toast. Or squirrel away the cash you’d normally shell out for an expensive deli sandwich and have a “grown-up PB&J” for lunch — a real comfort food — by substituting sliced fresh fruit (apples or bananas work best with the bonus of being among the cheapest fruits) for jelly on your sandwich.

7. Canned Salmon 

The healthy benefits of eating omega-3-rich fish like wild salmon are clear, but the price of fresh fish can be hard to swallow, especially if you’re feeding an entire family. Canned wild (Alaskan) salmon is a much more economical way to get your weekly fish quota. If you’re willing to spend just a few extra minutes removing the bones and skin yourself (rather than buying the boneless, skinless variety), you can save yourself even more money.

Canned salmon is perfect for cold salmon salad and warm salmon melts, and it makes great salmon cakes when mixed with egg, milk, and whole oats. Kids will love its mild flavor, too. Of course, canned salmon provides a hefty dose of sodium, so you’ll want to take that into consideration if you’re watching your salt intake.

8. Fat-Free Yogurt 

An easy protein- and calcium-rich snack or breakfast option is fat-free yogurt. If your family members are big fans of this dairy favorite, consider buying the large 32-ounce tubs instead of the pricier individual cartons. Purchasing yogurt in portable six-ounce containers is convenient, but your wallet will be rewarded (you’ll save at least 20 percent) by taking a few extra seconds to scoop out an individual serving into a plastic container or bowl. Since the 32-ounce containers come in only a limited number of flavors, keep plenty of fun add-ins such as fresh fruit, raisins, and flavored extracts on hand to add some variety.

9. Eggs 

Eggs are another low-cost, high-quality protein source. When stored properly in the fridge, raw eggs last about three weeks in the shell, so stock up when they’re on sale. Also consider buying one of the trays of 18 or two dozen that are available in some grocery and club stores to save a few more pennies. Use eggs to whip up cost-effective, meatless dinner entrées like omelets, frittatas, low-fat quiches, and egg sandwiches. Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.

10. Sweet Potatoes 

Our list of cheap eats would not be complete without the humble potato. For an added boost of nutrition, try replacing your regular old white potatoes with sweet potatoes. Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. These nutritional powerhouses don’t have to be limited to Thanksgiving dinner, either. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with nonfat Greek yogurt… or salsa for a little kick! One medium-sized sweet potato provides about 200 calories.

Midnight Snacks

Are you a night owl who sometimes gets the midnight munchies? It's okay to add a late-night snack to your meal plan, when you're still getting your hunger and cravings under control. Frequent snacking can help stabilize your blood sugar and insulin levels, according to Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet® and The South Beach Heart Health Revolution. Here are some tasty late-night snack ideas:

• Celery sticks with hummus or peanut butter
• Raw veggies
• Lean deli meat Part-skim mozzarella cheese stick
• Nuts such as almonds, peanuts, or pistachios (Stick with one serving — about 15 almonds or 20 peanuts or 30 pistachios — since too many nuts can impede weight loss.)
• 1 percent to 2 percent (or fat-free) cottage cheese with salsa or chopped cucumber
• Dry roasted or boiled edamame (green soy beans)
• Leftover meat from supper

Breakfast on the Go

Running late for work? Trying to get the kids off to school? Do these scenarios sound familiar? Too often, the pace of everyday life leaves us with little time to cook and prepare healthy meals — especially breakfast. Often, it seems easier to grab a bagel or donut on the way out the door, or to skip breakfast altogether. But both of these practices can sabotage your healthy lifestyle. Eating refined carbohydrates may cause cravings for calorie-laden foods, and skipping breakfast may encourage you to overeat throughout the day.

Fortunately, there are a number of delicious breakfast options that are perfect for eating on the go. Here are some choices:

• Precooked deviled or hard-boiled eggs (Hard-boiled eggs will stay fresh in the fridge for up to a week.)
• Celery sticks with natural, no-added-sugar peanut butter
• Single-serve nonfat or 1 percent cottage cheese cups
• Precooked turkey bacon
• Individual low-fat cheese slices or low-fat cheese sticks
• Sliced turkey or other low-fat meats
• Tomato or vegetable juice cocktail in single-serving cans
• Low-fat or nonfat plain yogurt
• Low-fat or nonfat artificially sweetened, flavored yogurt (Limit to 6 ounces daily and make sure to avoid yogurts with added sugars)
• Whole-wheat sliced bread or whole-wheat English muffin topped with low-fat cheese or part-skim ricotta cheese
• Fresh berries or other seasonal fruit
• Steel-cut or slow-cooking oatmeal (season with cinnamon and artificial sweetener to perk up the taste)

8 Keys to Low-Carb Eating

1. Limit the amount of carbohydrates you eat at any meal to around 40 grams. Keep in mind that all carbs are not equal. High-fiber, complex carbs, such as vegetables, fruits and whole grains, will not raise your blood sugar as drastically as simple carbs, such as white bread and white pasta.
2. Eat protein with each meal, which will keep your blood sugar levels stable and decrease your cravings for sugar. Good sources include fish, poultry, lean cuts of meat, lowfat dairy products and beans. For every 7 grams of protein you eat, you can complement it with 15 grams of carbs (but stick to the 40 grams of carbs a meal rule).
3. Limit saturated and hydrogenated fats, such as butter, animal fats and the fat in processed foods, but eat moderate amounts of plant-based unsaturated fats and oils, such as olive oil and nuts. This will help you feel more satisfied while you're limiting your carbohydrate intake.
4. Don't cut out entire food groups or types of food, such as all breads or dessert. The point is to learn how to eat wisely and make good choices, not to deny yourself good foods, including fruits and whole grains. And ignore silly advice like "Don't eat carrots or peas." No one eats enough of these foods to gain weight or make their blood sugar levels swing. Also, most people eat carrots and peas with something else, usually a protein or a fat, which cuts down on the potential sugar rush.
5. Avoid processed foods and commercial baked goods, especially those that contain high-fructose corn syrup.
6. Don't forget about portion size. Just because something is low carb doesn't mean you can eat as much of it as you want. Calories still count.
7. Do some sort of exercise, such as walking, every day. It will not only keep your weight down, but also combat insulin resistance.
8. Allow yourself to splurge once in a while. But try to include a protein with that high-carb treat to mellow the insulin response.

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The Truth About Water

1. The Top Iron-Rich Foods
2. It contains antioxidants that can reduce the risk of cancer and heart disease.
3. A cup can relieve a tension headache almost as effectively as aspirin.
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6. It may help fend off Parkinson's disease.

Source: Woman's Day

Soy: The Perfect Diet Food For Us?

For years, soy has been touted as a near-miracle food. Soybeans contain a large amount of protein and nutrients and no cholesterol. Proponents claim that a diet rich in soy protein can help prevent heart disease, while the isoflavones contained in soy may help prevent some forms of cancer.

However, some researchers are beginning to question whether soy really produces so many health benefits. The U.S. Food and Drug Administration is reviewing its 1999 ruling that a diet including soy protein can reduce the risk of coronary heart disease, after that claim came under question by the American Heart Association and other health groups. Also, recent research has undermined claims that soy isoflavones can prevent prostate or breast cancer.

Soy: What Are the Benefits?

Soybeans are an undeniably healthy food for your diet, says Christine Gerbstadt, MD, spokesperson for the American Dietetic Association. "Soy has a lot of healthy fats, high fiber, and high protein. There are a lot of good reasons for including one or two servings every day."

Foods derived from soybeans, like tofu or soy milk, are good substitutes for animal products that contain cholesterol. Soy also is rich in healthy nutrients like B vitamins and omega-3 fatty acids.

Proponents also claim a number of health benefits, saying soy products can help prevent:

• Coronary heart disease. The FDA said in 1999 that eating at least 25 grams of soy protein in your daily diet can lower your total cholesterol as well as your levels of "bad" LDL cholesterol.
• Cancer. Soy contains large amounts of phytoestrogens, plant-based chemicals that act like a weak form of the female hormone estrogen. The most potent phytoestrogens in soy are called isoflavones. Some research has indicated that these phytoestrogens might help reduce a person's risk of breast or prostate cancer.
• Menopause symptoms. Research also has found that soy-based phytoestrogens might alleviate some menopausal symptoms, including hot flashes and osteoporosis.

Soy: Drawbacks and Questions

Despite its positive nutrients, soy isn’t tolerated by everyone. Many people, particularly children and infants, can become allergic to soy. When that happens, they will need to avoid soy completely in their diet or experience an allergic reaction.

In terms of those health claims, some are now being disputed, or at least questioned. Doctors are asking whether the phytoestrogens contained in soy might actually promote breast cancer, Dr. Gerbstadt says. "For some women with increased risk factors for breast cancer, they might want to watch how much soy they eat," she says. "It can promote the hormone balance that would be more likely to promote cancer in some women."

There's also an ongoing and increasingly contentious medical debate over the heart health claims that have been made about soy. The FDA is reviewing its 1999 ruling that found a diet including soy protein effective in lowering cholesterol. The American Heart Association (AHA) asked for this review, saying the heart health claims may not be supported by strong evidence.

In its letter, the AHA said most of the research showed that soy protein in large amounts could lower LDL cholesterol a few percentage points when it takes the place of meat or dairy proteins, but only with large amounts of soy. Furthermore, the letter said, the research was done on people whose cholesterol levels were very high. Also, the research didn’t show any benefits to blood pressure or HDL, the “good” cholesterol. Therefore, it concluded, any direct benefit to the heart was minimal.

Researchers are also questioning claims related to soy's ability to prevent cancer. For example, a recently released Canadian study found no evidence that soy could help prevent prostate cancer in men with precancerous prostate lesions.

The bottom line: Soy is a great source for certain important nutrients, especially if you avoid meat and dairy. But consider it just one food of the dozens that make up a balanced diet.