The Daily Gain 
Gain knowledge, not pounds! A generous portion of news, tips, and highlights from the world of health.
Posted by juleslein on July 21, 2008
from RealAge.com
A cool wedge of watermelon on a hot summer day? Refreshing, for sure.
But watermelon is more than just a seasonal treat. Here are three great health reasons to dig into this juicy fruit:
1. It's loaded with lycopene. Watermelon juice actually gave tomato juice a run for the money in a recent study of lycopene levels. That’s good news for your body, because early research suggests that lycopene may be a cancer crusher.
2. It can make your skin pretty. Watermelon is loaded with a key compound credited with helping skin's healing and regenerative processes. Say no more -- bring on the melon!
3. It's practically calorie-free. With fewer than 50 calories in every cup, watermelon is one smart way to satisfy a sweet tooth. And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too.
Posted by juleslein on July 14, 2008
from WebMd.com
Your job is hanging by a thread, and the credit-card bills are mounting. Your teenager wants to quit school and become a professional snowboarder. Or maybe it's the increasing tensions in the world, brought to you 24 hours a day on your TV screen, getting you down.
Regardless of the reason, stress is a way of life in the 21st century. And for some people, the effects go beyond feelings of anxiety and discomfort. For these people, stress can mean facing each day ravenously hungry -- and adding weight gain to their list of worries.
"While the immediate . . . response to acute stress can be a temporary loss of appetite, more and more we are coming to recognize that for some people, chronic stress can be tied to an increase in appetite -- and stress-induced weight gain," says Elissa Epel, PhD, an assistant professor in the department of psychiatry at the University of California at San Francisco.
The problem, she says, lies within our neuroendocrine system -- a brain-to-body connection that harkens back to evolutionary times and which helped our distant ancestors to survive. Though today the source of the stress is more likely to be an unpaid bill than a saber-toothed tiger, this system still activates a series of hormones whenever we feel threatened.
"These hormones give us the biochemical strength we need to fight or flee our stressors," Epel tells WebMD.
The hormones released when we're stressed include adrenalin -- which gives us instant energy -- along with corticotrophin releasing hormone (CRH) and cortisol. While high levels of adrenalin and CRH decrease appetite at first, the effects usually don't last long.
And cortisol works on a different timetable. Its job is to help us replenish our body after the stress has passed, and it hangs around a lot longer. "It can remain elevated, increasing your appetite and ultimately driving you to eat more," says Epel.
While this system works fine when our stress comes in the form of physical danger -- when we really need to "fight or flee", and then replenish -- it doesn't serve the same purpose for today's garden-variety stressors.
"Often, our response to stress today is to sit and stew in our frustration and anger, without expending any of the calories or food stores that we would if we were physically fighting our way out of stress or danger," says Shawn Talbott, PhD, an associate professor in the Department of Nutrition at the University of Utah and author of The Cortisol Connection.
In other words, since your neuro-endocrine system doesn't know you didn't fight or flee, it still responds to stress with the hormonal signal to replenish nutritional stores -- which may make you feel hungry.
Following those stress signals can lead not only to weight gain, but also the tendency to store what is called "visceral fat" around the midsection. These fat cells that lie deep within the abdomen have been linked to an increase in both diabetes and heart disease.
To further complicate matters, the "fuel" our muscles need during "fight or flight " is sugar -- one reason we crave carbohydrates when we are stressed, says endocrinologist Riccardo Perfetti, MD, PhD.
"To move the sugar from our blood to our muscles requires insulin, the hormone that opens the gates to the cells and lets the sugar in," says Perfetti, who directs the outpatient diabetes program at Cedars Sinai Medical Center in Los Angeles. And high levels of sugar and insulin set the stage for the body to store fat.
"So people who are under stress, metabolically speaking, will gain weight for that very reason," Perfetti tells WebMD.
Mind Over
As much as we would like to blame all our weight gain on stress, experts say that eating in response to stress can also be a learned habit -- one that's merely encouraged by brain chemistry.
"Under stress, there's an impulse to do something, to move, and often, eating becomes the activity that relieves the stress. It's easy to do and it's comforting," says David Ginsberg, MD, a psychiatrist and director of the Behavioral Health Program at New York University Medical Center.
In fact, it may be our bodies' initial response to rising levels of cortisol that teaches us there is comfort in sugary or starchy foods.
"During the first couple of days following a stressful event, cortisol is giving you a clue to eat high-carbohydrate foods," Perfetti tells WebMD. "Once you comply, you quickly learn a behavioral response that you can feel almost destined to repeat anytime you feel stressed."
Now for the good news: Whether your urge to eat is driven by hormones or habits or a combination of both, research shows there are ways to interrupt the cycle, break the stress and stop the weight gain.
Here's what the experts recommend:
1. Exercise. This is the best stress-buster -- and also happens to be good for you in lots of other ways. "It not only burns calories, when you move your body, even with a simple activity such as walking, you begin to produce a cascade of biochemicals, at least some of which counter the negative effects of stress hormones -- as well as control insulin and sugar levels," says Talbott.
At the same time, Ginsburg notes that exercising too hard for too long can raise cortisol levels and actually increase stress. The answer, he says is to choose an activity you really enjoy doing -- be it an aerobic sport like running or a calmer activity such as Pilates -- and then keep workouts to a length that doesn't exhaust you (this could be as little as 20 minutes a day, three to five days a week).
2. Eat a balanced diet -- and never skip a meal. "Eat breakfast -- and try to consume six small rather than three huge meals a day, with foods from all the food groups," Ginsberg tells WebMD. This helps keep blood sugar levels steady, which in turn put a damper on insulin production and eventually reduce cortisol levels -- all helping to control appetite and weight.
3. Don't lose sleep, over your weight problems or your stress -- When we don't get enough rest, cortisol levels rise, making us feel hungry and less satisfied with the food we do eat, Ginsberg says.
4. Devote time to relaxation -- Because it works much like exercise to produce brain chemicals that counter the effects of stress, Ginsburg suggests finding the activities that make you feel relaxed and calm. For some, he says, yoga can do the trick. Others may prefer meditation techniques or deep breathing.
And don't overlook the relaxing power of cuddling up on a sofa with a good book or magazine, or even playing your favorite movie on the VCR. "Anything that makes you feel calm and relaxed will help counter the biochemical effects of stress," says Talbott.
5. Snack on whole grain, high fiber foods. If you just can't ignore those stress-related hunger pangs, try filling your tummy with foods high in fiber and low in sugar, like oatmeal, whole wheat bread, or fruits such as pears or plums.
According to Pamela Peeke, MD, MPH, author of Fight Fat After Forty, foods that are high in sugar and simple carbohydrates -- like white flour, cookies, cake, white rice, or pasta -- cause insulin levels to rise, which in turn increases stress hormones and ultimately makes you feel more hungry. But high-fiber, whole-grain foods -- particularly cereals like oatmeal or multi-grain flakes, as well as fruits -- help keep insulin levels on a even keel, which can help control blood sugar levels, and ultimately, hunger, according to Peeke.
6. Avoid caffeine, cigarettes and alcohol -- According to the American Institute of Stress, cigarettes, as well as caffeine-laden soft drinks, coffee, tea, and even chocolate, can cause cortisol levels to rise, stress to increase, blood sugar to drop and hunger to prevail. The institute also cautions against drinking too much alcohol, which can affect blood sugar and insulin levels.
7. Take your vitamins -- A number of medical studies have shown that stress can deplete important nutrients -- particularly the B complex and C vitamins, and sometimes the minerals calcium and magnesium.
Because these nutrients are needed to balance the effects of stress hormones like cortisol, and may even play a role in helping us burn fat, it's important to keep levels high, Talbott says. While a good diet will help, he says, taking a high potency multi-vitamin supplement can insure you give your body what it needs to not only deal with the stress, but also burn fat and lose weight.
And speaking of losing weight, here's one bit of news you may be happy to hear: Experts say you shouldn't try to go on a strict diet when you're under extreme or chronic stress.
In one study, published in the Journal of Clinical Nutrition in 2001, researchers from the University of British Columbia found that severely limiting calorie intake could kick off a series of biochemical events that ultimately not only increased stress levels, but could make people feel more hungry.
The researchers followed 62 women for three days. Of this group, 33 were on a diet of no more than about 1,500 calories a day, while the other 29 consumed up to about 2,200 calories daily.
After analyzing urine samples, researchers found that the women who had consumed the least food had the highest levels of cortisol. Not surprisingly, these same women also reported more stress during what researchers called "daily food-related experiences." In short, the more they restricted food intake, the greater their levels of stress hormones, and, ultimately, the more they wanted to eat.
If you find yourself chronically stressed out, the experts say, you should do what you can to decrease your stress levels, then follow a reduced-calorie, yet balanced, diet to stop the weight gain and lose the extra pounds.
By Colette Bouchez
Reviewed By Kathleen Zelman, MPH, RD, July 25, 2007.
Medically updated July 25, 2007.
Do We Get Enough Exercise From Our Daily Activities?
Posted by juleslein on July 08, 2008
Most Americans get little vigorous exercise at work or during leisure hours. Today, only a few jobs require vigorous physical activity. People usually ride in cars or buses and watch TV during their free time rather than do something active. Activities like golfing and bowling provide people with some benefit but they do not provide the same benefits as regular, more vigorous exercise.
Evidence suggests that even low to moderate intensity activities can have both short and long-term benefits. If done daily, they help lower your risk of heart disease. Such activities include pleasure walking, stair climbing, gardening, yardwork, moderate to heavy housework, dancing and home exercise. More vigorous exercise can help improve fitness of the heart and lungs, which can provide even more consistent benefits for lowering heart disease risk.
Today, many people are rediscovering the benefits of regular, vigorous exercise... activities like swimming, brisk walking, running, or jumping rope. These kinds of activities are sometimes called "aerobic," meaning the body uses oxygen to produce the energy needed for the activity. Aerobic exercises can condition your heart and lungs if performed at the proper intensity for at least 30 minutes, 3-4 times a week.
But you don't have to train like a marathon runner to become more physically fit! Any activity that gets you moving around, even if it's done for just a few minutes each day is better than none at all. For inactive people, the trick is to get started. One great way is to take a walk for 10-15 minutes during your lunch break.
These are the benefits often experienced by people who get regular physical activity.
Feeling better:
* gives you more energy
* helps in coping with stress
* improves your self-image
* increases resistance to fatigue
* helps counter anxiety and depression
* helps you to relax and feel less tense
* improves the ability to fall asleep quickly and sleep well
* provides an easy way to share an activity with friends or family and an opportunity to meet new friends
Looking better:
* tones your muscles
* burns off calories to help lose extra pounds or helps you stay at your desirable weight
* helps control your appetite
You need to burn off 3,500 calories more than you take in to lose 1 pound. If you want to lose weight, regular physical activity can help you in either of two ways.
First, you can eat your usual amount of calories, but be more active. For example: A 200-pound person who keeps on eating the same amount of calories, but decides to walk briskly each day for 1 1/2 miles will lose about 14 pounds in 1 year. Or second, you can eat fewer calories and be more active. This is an even better way to lose weight.
About three-fourths of the energy you burn every day comes from what your body uses for its basic needs, such as sleeping, breathing, digesting food and reclining. A person burns up only a small amount of calories with daily activities such as sitting. Any physical activity in addition to what you normally do will burn up extra calories.
Working better:
* helps you to be more productive at work
* increases your capacity for physical work
* builds stamina for other physical activities
* increases muscle strength
* helps your heart and lungs work more efficiently
Consider the benefits of a well-conditioned heart: In 1 minute with 45 to 50 beats, the heart of a well-conditioned person pumps the same amount of blood as an inactive person's heart pumps in 70 to 75 beats. Compared to the well-conditioned heart, the average heart pumps up to 36,000 more times per day, 13 million more times per year.
Feeling, looking, and working better - all these benefits from regular physical activity can help you enjoy your life more fully.
Posted by juleslein on June 30, 2008
by John Grube
Don't miss out on the benefits of pushups. When done correctly they can be a very brutal form of exercise. Pushups have been used for many,many years and they have stood the test of time.
Why ? Because they work, they have always worked and they will continue to work. You will get great benefits doing pushups not to mention a total body workout.
The great thing about the pushup is that they can be done anywhere, anytime and there are so many variations that you will always be in for a challenge.
Pushups will work:
forearms
biceps
triceps
shoulders
traps
upper back
lower back
abs
glutes
hamstrings
quads
calves
You can do them anyway you like slow, fast, explosive. You can make pushups as hard or as easy as you want them to be.
If you don't think pushups are worth doing - try this simple test, get into a pushup
position and hold the pushup position for five minutes and after one minute most
people will know-that they are in for four more minutes of pain.
As a result... your body will start to shake, you will start to sweat, your body will
want to collapse in a heap on the floor and then you will know that the pushup can be
a very effective exercise.
So get down and start pushing floor.
Posted by juleslein on June 23, 2008
by the National Diabetes Education Program
More than 41 million Americans are well on their way to developing diabetes—and most don’t even know it. They have a condition called pre-diabetes, which means their blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. People who are over 45 and overweight are at increased risk for pre-diabetes, and many ethnic minorities are at an even greater risk. But there is good news: Diabetes prevention is proven, possible, and powerful.
The Diabetes Prevention Program (DPP), a landmark study sponsored by the National Institutes of Health, found that people at increased risk for diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight through a low fat, low calorie eating plan and by getting 30 minutes of physical activity a day, five days a week.
To help people at risk lose weight to prevent or delay type 2 diabetes, NDEP created the Small Steps. Big Rewards. Prevent type 2 Diabetes. campaign which offers free materials and resources for health care professionals and consumers. In recognition of National Nutrition Month®, the National Diabetes Education Program (NDEP) has partnered with the American Dietetic Association to deliver the message that eating right and being physically active are keys to a healthy lifestyle.
Although there are lots of diet choices and weight-loss plans available, taking small steps to reduce fat and caloric intake and becoming more physically active is most likely to lead to successful weight loss—and helps to keep the weight off as well. Here are some tips for stepping up to nutrition and health that may help to prevent or delay diabetes:
* Eat a variety of fruits and vegetables. A serving is one medium- sized piece of fruit; ¼ cup of dried fruit; 1 cup leafy vegetables; ½ cup raw, cooked, frozen or canned fruits or vegetables. Buy a new fruit or vegetable during each shopping trip. Try eating at least one serving of a fruit and vegetable at each meal.
* Choose water instead of regular sodas or fruit drinks.
* Grill or bake food instead of frying it. Instead of french fries or potato chips, slice a few potatoes, sprinkle them with a little oil, salt, and pepper, and bake them in the oven till crisp.
*Curb your craving for dessert of a sweet snack by eating a piece of in-season, fresh fruit..
*Eat crunchy veggies with low or reduced fat dip instead of salty, fat-filled snacks.
Posted by juleslein on June 16, 2008
from RealAge.com
Spices. Wars have been fought over them. Great explorers have sailed in pursuit of them. And gifting history was made by three wise men bearing them. Turns out that the ancients were on to something. Research is now showing that five spices we've long savored just for their flavor are also nutritional powerhouses. Toss these overachievers into your salad or sauce and get a whopping dose of disease-preventing antioxidants along with a flavorful punch.
1. Cinnamon: This natural germ-fighter also helps lower blood sugar, triglycerides, and cholesterol levels -- one-quarter teaspoon a day is a healthy goal. Sprinkle a little of the powder on freshly ground coffee beans when making your morning java or try the Cinnamon Baked Apple dessert found in the Recipe box.
2. Thyme: It makes it into recipes for marinades, grilled poultry, and fish by virtue of its minty, lemony flavor. It also has a high anticancer potency. It's also been used as an antiseptic -- yep, that could be thyme oil in your mouthwash. If you've got a fresh bunch, mince some into your vinaigrette. Yum.
3. Cumin: Concealed in your humble chili powder is one of the world's most popular spices (it's a key ingredient in Indian curries, too) and another anticancer soldier. Go exotic and add cumin to rice, grain salads, and marinades.
4. Oregano: Thank our GIs for bringing oregano home from Italy after WWII. A food-world superpower, leaves of the herb boast 42 times more antioxidants than apples. Wow! Use oregano to add a delicate flavor to salad dressings, garlic bread, and omelets, as well as your favorite pastas.
5. Turmeric: Called the "Queen of the Kitchen" by Indian cooks, turmeric (and its active ingredient, curcumin) has earned its crown. Studies show promise in fighting cystic fibrosis, colon cancer, arthritis, and even Alzheimer's -- is there anything this golden gal can't do? For an earthy flavor and yellow coloring, add a pinch of turmeric to rice, stew, or lentils -- hey, it might even help you remember where you left your keys last night.
10 Ways Americans Harm Their Health
Posted by juleslein on June 09, 2008
1. We put TVs in our kitchens. Watching TV makes it too easy to mindlessly eat, thus leading us to overeat. Move yours in front of your exercise equipment or to a place where you have enough room to do a fitness DVD.
2. We order fatty restaurant entrées without question. Since you're paying, ask questions and make substitutions, such as swapping cream sauce for tomato-based marinara.
3. We don't get nearly enough bone-building nutrients. Low-fat dairy products like yogurt and skim milk, as well as fortified O.J., are packed with calcium and vitamin D, both of which will help you avoid bone fractures later in life. Take a daily calcium supplement (make sure it also has vitamin D and magnesium) so you don't have to worry about running up a deficit.
4. We gloss over food labels. If we took the time to read them, we'd see that so many of the foods we buy (potato chips, nacho cheese sauce) aren't worth the staggering amount of fat. The result: We'd shop smarter.
5. We don't eat enough fruits and veggies. About 74 percent of us repeatedly don't eat the recommended five to nine servings of fruits and vegetables a day needed to reduce our risk of disease. And it's not that hard: An entrée-size salad can pack in three veggie servings, a small cup of O.J. delivers a fruit serving, and a half cup of cooked spinach equals a veggie serving.
6. We don't strength-train as often as we should. Pumping iron strengthens bones and boosts your body's calorie-burning power. And it doesn't take much—just three times a week, 10 minutes at a time.
7. We put up with secondhand smoke. Hanging around someone who is smoking for an hour is like smoking four cigarettes yourself. Only zero exposure is healthy.
8. We drive everywhere. Just 30 minutes a day of walking—even broken down into three 10-minute bursts—can lead to increased energy and weight loss.
9. We skip regular medical checkups. Seeing your doctor is a must for detecting silent killers like high blood pressure. Experts have learned how to decrease arterial aging by up to 80 percent. But if you never get your blood pressure checked, doctors can't help you.
10. We don't monitor our own health. Score one if you see your doctor regularly. The next step is to be an active patient—research any health problems you have or treatments you need. The more aware you are of your body, the more likely you and your doctor will catch a serious illness in its early stages.
Time to Buff up for Beach Season
Posted by juleslein on June 02, 2008
By Gregory Joujon-Roche, msnbc
Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!
Well then it’s time to get moving. Any form of exercise will help -- just get the ball rolling and go, go, go!
Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.
Here are some exercises that can help shape you up for your fun in the sun.
For the gals:
*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.
*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.
*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets.
For the guys:
*Shoulders. Buff up those shoulders with 4 triple sets consisting of the military press (10 reps), the lateral fly (15 reps) and controlled punching with dumbbells (use a weight you can hold for 100 reps).
*Obliques. Tighten the love-handle area with some side bridges. Start on the floor on your right side, leaning on your right elbow and forearm for support. Then lift your hips off the ground so your body is straight. Pull in your stomach and squeeze your buttocks. Hold for one minute and then switch sides.
*Calves. Bulk up your lower legs with calf raises. At the gym, you can add weights on the machine for extra resistance. Do 12 slow reps at a heavy weight, and then drop the weight in half and repeat.
And remember, when it comes to being beach-body-ready, attitude counts. So carry yourself with confidence and shine from within. It's always the distinct extra something in a person's spirit that makes the rest of us really take notice.
Posted by juleslein on May 26, 2008
from SELF.com
BREAKFAST
Cottage cheese
"It's the perfect breakfast because it keeps me full until lunch," says Melody Abedinejad, 22, of Weston, Massachusetts. "I lost 40 pounds in 10 weeks!"
Why it works Cottage cheese has whey protein, which releases hormones that tell your brain when you've had enough to eat, says Dave Grotto, R.D., of Chicago. Look for lowfat versions, which have 80 calories and 1 gram of fat per 1/2 cup.
Egg whites
"I eat them every day," says Jennifer Ruff, 36, of New York City. "I throw in a little cheese for flavor."
Why they work The amino acids in egg whites help build lean muscle that may in turn help rev metabolism. Lowfat cheese will curb calorie creep.
Oatmeal
"I'd often pour a second bowl of cold cereal. So now I cook oatmeal—if I want more, it's not as easy," says Ana Mantica, 24, of New York City. "In six months, I lost two dress sizes."
Why it works Plain oatmeal has no added sugar and keeps blood sugar steady. Make it tastier with a dash of cinnamon and chopped nuts.
LUNCH
Sushi
"It's low-calorie, filling and something I can order on a date that doesn't scream 'I'm watching my figure,'" says Shira Kallus, 29, of New York City.
Why it works A piece of sushi has 30 to 40 calories and plenty of satiating protein. Skip rolls that are fried or are made with mayo.
Peanut butter
"I spread it on light bread, and it sticks with me until dinner," says Christina Sarracino, 30, of San Francisco. "This lunch helped me lose 90 pounds."
Why it works"Peanut butter has satisfying healthy fats," says Kathy McManus, R.D., director of nutrition at Brigham and Women's Hospital in Boston. Watch portions, though: Two tablespoons have 190 calories.
Beans
I started eating beans to replace red meat. They're great when you're craving something with substance," says Amy Balestier, 34, of Hoboken, New Jersey.
Why it works You can't beat beans—they're only about 150 calories per 1/2 cup and full of protein, fiber and antioxidants. Toss your faves into soups, salads and chili.
Fat-free plain yogurt
"I stir it into tuna salad instead of mayonnaise. It tastes and feels similar," says Ashley Liu, 26, of New York City.
Why it works The yogurt has fewer than 10 calories per tablespoon, versus 90 in regular mayo. Mix in mustard to create a spicy Dijonaise.
Lemon
"Whenever my pants are tight, I use lemon to help me drop a couple of pounds," says Alonna Friedman, 32, of New York City. "I squeeze it on spinach salad, grilled chicken, fish and veggies."
Why it works Citrus is so fresh and tangy that you may come to prefer it to fatty butter and dressings that mask foods' natural flavors.
SNACK
Energy bars
"I love small energy bars like Pria, which, at around 110 calories, are my chocolate fix," says Kelly Winter, 33, of New York City. "I snacked on one every afternoon instead of a candy bar, and I lost 5 pounds in four weeks."
Why it works You get a treat for less than half the fat and calories of a regular candy bar. Other choices we love include Kashi TLC Chewy granola bars (120 to 140 calories) and Barbara's Puffins Cereal & Milk Bars (130 to 140 calories).
Carrots
"When I was on Weight Watchers, I ate a ton of baby carrots because you're allowed to have as many as you want. And they're sweet enough to eat plain," says Carol Sciotto, 31, of Wantagh, New York.
Why it works Carrots are a classic diet food because they're low in calories (52 per 1 cup chopped) and a good source of fiber, Grotto says. They're the ideal snack if you like to nibble.
Soy chips
"I eat them instead of Doritos," says Randi Walz, 45, of New York City. "I dropped eight dress sizes!"
Why it works A 1.3-ounce bag of soy chips has about 140 calories, 55 fewer than most regular chips. You also get 9 grams of protein.
Part-skim string cheese
"It's great for an energy boost before or after the gym," says Sara Newman, 31, of New York City. "I pull the cheese apart. I lost 17 pounds in 10 months."
Why it works For only 80 calories per stick, you get a decent dose of protein and some calcium. Adding a few whole-grain crackers would hold off hunger even longer.
Hummus
"I put hummus on celery, broccoli and mushrooms, and I lost 10 pounds," says Leigh-Anne Kent, 37, of Golden, Colorado. "It tides me over between meals."
Why it works Hummus is high in healthy fat and supplies protein as well. Many dieters are fatphobes, but "a little fat can help you feel satisfied, so you end up eating less overall," McManus says.
Edamame
"I reach for edamame whenever I want something salty, like pretzels," says Shira Enstrom, 36, of Vienna, Virginia.
Why it works You get nearly 6 grams of fiber for 190 calories in a 3/4-cup serving, plus protein, says Samantha Heller, R.D., senior clinical nutritionist at New York University Medical Center in New York City. "If you buy them in the pod, you also have to shell them, which slows down the eating process."
Dried fruit
"I started snacking on it seven years ago and lost 40 pounds. I'd have it in the afternoon instead of candy," says Suzanne Reisman, 30, of New York City.
Why it works Dried fruit is loaded with fiber and has barely any fat. But calories are concentrated, so "limit portions to 1/4 cup," says Dawn Blatner, R.D., a spokeswoman in Chicago for the American Dietetic Association.
DINNER
Shrimp
"I sauté them with a little olive oil, snow peas, bell peppers, mushrooms, carrots and teriyaki sauce," says Laura Egbert, 24, of Philadelphia. "In three months, I lost 15 pounds."
Why it works At 84 calories per 3-ounce serving, shrimp has about two thirds of the calories of chicken and about half that of sirloin.
Pizza
"I sprinkle a teaspoon of olive oil across a Boboli pizza crust and top it with fresh spinach, mushrooms, black olives, red onions and a little cheese," says Shannon Reid, 29, of Chandler, Arizona. "I ate it three times a week and lost 12 pounds in six months."
Why it works Making your own meals is a smart way to trim calories because you control the ingredients. Using lowfat cheese will also cut saturated fat. And the veggies are loaded with fiber.
Tofu
"I lost a lot of weight when I made healthier food choices and took up Ashtanga yoga," says Ruthanne Feinberg, 34, of New York City. She opts for a simple meal of tofu and spinach with soy sauce.
Why it works Tofu has only about 50 calories per 3-ounce slice, and you can barbecue it, stir-fry it, even use it in dishes like lasagna, Blatner says. Not a fan? Freeze slices before defrosting and cooking. That gives it the chewier texture of beef or chicken.
Salsa
"I put salsa on everything: baked potatoes, omelets, even salmon," says Kathleen Robinson, 43, of New York City. "After a month, I took off 5 pounds!"
Why it works Use 2 tablespoons of salsa instead of sour cream and you'll slash about 50 calories and 5 grams of fat. "Even the bottled salsas are usually lean and a rich source of the cancer-fighting substance lycopene," Heller says.
Poached chicken
"It's my standby speedy, healthy dinner," says Liz Baker, 27, of Chicago.
Why it works Skip sautéing and you save more than 240 calories. Liven up the taste with fresh herbs and spices.
Sweet potatoes
"I eat them for dinner topped with a little bit of Smart Balance Omega Plus spread, along with a serving of chicken or fish," says Beth Janes, 28, of New York City. "It helped me lose 3 pounds in a month."
Why it works A medium sweet potato has about 115 calories and won't raise your blood sugar as much as eating a white potato will. Try slicing and baking with a brush of olive oil for low-cal "fries."
SWEETS
Baked apples
"I core a Rome apple, pour diet cherry soda over it, sprinkle on Splenda and cinnamon, and then microwave it for eight minutes. It tastes just like apple pie," says Amy Levy, 38, of Los Angeles. "I lost 12 pounds eating this!"
Why it works "Apples are rich in fiber, which may aid in weight loss," Blatner says.
Fat-free Cool Whip
"I freeze it and spread 2 tablespoons between two chocolate graham crackers," says Joy Rowland, 35, of Atlanta. "It's helped me shed 40 pounds."
Why it works At 15 calories per serving, this tasty topping is truly a guiltless goody.
Frozen fruit
"I microwave a cup of frozen berries for dessert with a little cocoa on top," says Jennifer Worrell, 34, of Bedford, Texas. "In 15 months, I've lost 35 pounds."
Why it works These nutrient-packed bites are naturally sweet, low in calories and filled with fiber and water to keep you full and satisfied.
Fudgesicles
"When I was trying to lose 20 pounds after having a baby, I turned to no-sugar-added Fudgesicles," says Jennifer Weiss, 34, of Napa, California. "They're only 40 calories each, so even if I want seconds, I'm still eating less than 100 calories."
Why it works Fudgesicles are creamy, so they feel like a treat. No deprivation!
Fat-free, sugar-free pudding
"I'm a chocolate addict!" says Melissa Aiello, 26, of Rutherford, New Jersey. "But I lost 10 pounds, mainly by eating pudding instead of ice cream."
Why it works One half cup is a big treat for only 80 calories, Grotto says.
Angel food cake
"I have it with fat-free Cool Whip and fruit," says Erin O'Leary, 24, of New York City. "It does the trick when I want a sweet."
Why it works Have your (angel food) cake and eat it, too—it has only 72 calories and no fat per 3/4-inch slice. Fruit makes it more filling.
DRINKS
Fat-free hot chocolate
"I blend a packet with ice and a cup of skim milk for an amazing and filling milk shake," says Lindsay Bradshaw, 24, of Atlanta.
Why it works Cocoa mix gives the taste of chocolate for only 50 calories. And a whipped drink may feel more indulgent than a thinner beverage.
Virgin mimosa
"When I'm out, I ask the bartender to mix orange juice with diet ginger ale. It has 55 calories, so I get less than half the calories of most mixed drinks," says Hayley Lattman, 30, of New York City. "I've been doing this for four years, and I've lost 15 pounds!"
Why it works You save calories (about 125 over a standard juice-and-vodka screwdriver) and bypass alcohol, which can reduce your inhibitions and lead to overeating.
Herbal tea
"Sweets are my downfall, so I drink vanilla tea when I'm not really hungry but am craving something sugary," says Mara Clarke, 33, of London.
Why it works A cup of tea can soothe stress, preventing overeating, McManus says. The flavor makes it more satisfying—and isn't that the point?
Are Your Knees Telling You Something?
Posted by juleslein on May 19, 2008
I've started running regularly again and lately I've been having some knee pain. I knew what the problem was. My shoes were too old. I think I got them right after my 2nd baby and I just had my 3rd several months ago. I was just lazy and didn't want to go out and get new ones. Well, it was getting too painful and finally I went and got fitted for some new running shoes last week. They have made a world of difference.
Are your knees or hips hurting you? It could be time for a trip to the shoe store.
Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. The easiest thing you can do to prevent those types of injuries is replace your shoes when they're worn-out.
So how do you know when shoes need to be retired? Don't use the treads of your shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing shoes that no longer have adequate cushioning.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your shoes sooner than if you primarily run on a treadmill.
Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. If you use a training log, be sure to record when you bought new shoes -- it will help you track how many miles you've run in them. Writing the purchase date on the inside of each shoe's tongue is another good way to help remember when you first started running in them.
About halfway through the life of your shoes, you might want to buy another pair to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.
some information in this article written by Christine Luff