Thursday, February 25, 2010

Study: High Fat Foods Make You Hungrier

Photo by Per Ola Wiberg

Jackie was doing everything in her power to stay on her weight loss plan, but it felt like her family and co-workers were constantly trying to sabotage it.  Her coworkers were constantly tempting her with cookies, cakes and donuts.  And her husband was not making it any easier.  Last week he brought home a carton of cookies ‘n cream ice cream.  He knew that she was trying to eat healthier and he bought her favorite ice cream! What was he trying to do?!

Even though she had been tempted, she had not touched any of these high fat foods since she went on her diet.  That is because she had very little self control when it came to sweets.  She couldn’t eat just one cookie or one scoop of ice cream.  Even a small taste seemed to unleash something inside her that left her wanting more.  And not just that day. The cravings lingered for a few days afterwards.  What was it about high fat foods that make them so irresistible to her?

Study:
A study coming out of UT Southwestern Medical Center may have the answer to that question.  They decided to look at how the brain reacted in relation to the consumption of high fat foods, since they knew that the brain utilizes some of the fats that we eat in its structure.  To find out how the brain reacted to different fats, researchers experimented on animals by exposing them to various types of fat (palmitic acid, monounsaturated fatty acid and oleic acid).  The fat was either injected directly into the brain, infused through the carotid artery or fed to the animals through a stomach tube.

What they found out is that only

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Tuesday, February 23, 2010

Trim the Fat!

After tracking his meals for a few months, Stan realized that his daily fat intake was way too high. He was a meat and potatoes kind of guy who enjoyed his steak, eggs, whole milk and greasy snack foods. Even though he thought it might be a tough transition to make, he decided it was time to change his diet. But where to start?

Stan isn’t alone in having a fatty diet. Most Americans consume far more total fat, especially saturated fat, than what is recommended by the American Heart Association and the American Cancer Society. That’s a concern because consuming too much saturated fat increases your risk of heart disease, obesity and cancer.

The American Heart Association recommends limiting total fat intake to less than 25-35% of your total calories. As for saturated and trans fats, they should comprise less than 7% and 1% of your calories, respectively. The remaining fat should come from plant or fish sources, rather than other animal sources. Of course, deriving all of your fat from non-partially hydrogenated vegetable sources is the best possible scenario.

Now, we must remember that fat is not the villain that many people make it out to be. It is true that too much fat can clog the arteries and cause other health issues, but we must remember that consuming the right amount of fat is essential to a healthy, well functioning body.

How can I cut down on fat?
Now assuming that you are eating too much fat or too much of the wrong kind of fat, you should cut back a bit. Here are 7 tips to reduce your total fat intake, especially saturated fat.

Reduce your intake of red meat: Substitute fish or skinless chicken or turkey breast. These are good alternatives to high fat meat. And when you eat red meat, select lean cuts, trim off all the visible fat and eat smaller portions (3 to 5oz).Avoid whole dairy products: Use nonfat or low-fat milk and milk products (choose partially-skimmed cheese or cottage cheese).Eat more vegetables, fruits and whole grains: Make vegetables or grains the core of your meals instead of meat. Better yet, have a meatless meal a few times a week. But don’t add high fat garnishes to compensate, such as butter, creamy dressings or creamy sauces. That defeats the purpose of having a meatless meal.Avoid foods high in saturated fats and oils: Limit or avoid butter, cream and foods containing palm or coconut oil.Avoid frying foods in fat: Broil, bake or boil foods instead. If you have to fry, use olive oil instead of butter.Cut back on fat-laden snacks: Chips, donuts, ice-cream, pastries, cookies and cakes are all examples of high calorie, high fat foods with little nutritional value. If possible, avoid them. If you do eat them, search out the lower fat options or reduce your portion size.Avoid foods with trans-fats: Read nutritional labels and ingredients lists carefully. If the ingredients list partially hydrogenated fats, it has trans fats. Choose an alternative without any.

To find out more about why saturated and trans fats are bad for you and why unsaturated fats are better you can read:

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You Can Eat Dessert!

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Laura decided to swear off desserts for what seemed like the 100th time.  She had struggled to beat her weakness for sweets for years. Unfortunately, whenever she deprived herself of desserts, she craved them even more and ended up binging later.  Laura desperately wanted to eat healthy, but her inability to conquer her sweet tooth kept getting in the way and had her extremely frustrated. She hoped that this time she would be able to make it work.

Is Laura on the right path?
Laura shouldn’t beat herself up about her sweet tooth.  You don’t have to give up desserts entirely to be healthy.  It is okay to allow yourself a small dessert, once in a while.  The key is moderation because, for many people, trying to eliminate sweets will cause irresistible urges that result in binging later.  That will result in the consumption of a higher amount of calories and fat than if an occasional sweet was allowed.  Those binges can make weight control very difficult.

Part of the practice of eating sweets in moderation is realizing that your favorite desserts don’t have to be super unhealthy.  You can create a tasty version that is lower in calories, fat and sugar!  You just need to tweak the ingredients a little bit, so that you satisfy your cravings, in a healthier way.

How do I make my desserts healthier?
Many desserts are made with unhealthy ingredients, such as butter, margarine, sugar, shortening, heavy cream, whipping cream, sour cream or cream cheese. That means that they are loaded with sugar, saturated fats and empty calories.  If you want to make your desserts healthier, here are 8 ingredient substitution suggestions to help you make that a reality.

Whole Eggs: Substitute either 2 large egg whites or

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Skipping Breakfast: Don't Do It!

3By Talli van Sunder on Jul 26, 2009 in Nutrition, Video Podcast, Weight Loss Podcast: Play in new window

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Putting the Plan Back In Weight Loss

5By Talli van Sunder on Aug 02, 2009 in Video Podcast, Weight Loss Podcast: Play in new window

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Massages for Fun and Health

Photo by dmap via Flickr

Jennifer made a Saturday massage appointment at her local spa in anticipation of the next few weeks at work.  She knew that it was going to be a very stressful stretch because of some impending deadlines and critical meetings.  A long massage would be the perfect outlet to reduce her current stress, muscle tension and anxiety.  She always felt more relaxed and at ease after a good massage and taking the opportunity to start off this difficult stretch as relaxed as possible seemed the way to go.

It used to be that most people saw massages as a luxury, but more and more people are starting to see massage therapy as an essential part of maintaining their physical and emotional well being.  The growing recognition of the health benefits of massage, along with the enjoyment it provides are encouraging many people to get them on a regular basis.

What are the health benefits of massage therapy?
Massage is one of the oldest manual therapies, dating back thousands of years, but unfortunately scientists have paid little attention to it until recently.  Thus, there are limited studies on the health benefits of massage, but what the studies are showing is that massage therapy can help:

Induce a sense of relaxation and well being: Massage can ease mental stress and reduce tension, fatigue and anxiety.  It may also be a beneficial tool for people undergoing cancer treatments.Manage and relieve pain: Massage can relax muscle tension and relieve muscle spasms and pain.  It may also be a great pain management tool for people suffering from back pain, fibromyalgia, labor pains or arthritis.Increase blood flow: Massage increases blood flow to the skin and muscles, which can help improve circulation and reduce muscle soreness after exercise.Increase range of motion: Massage can help increase range of motion of joints after injury.

Even though massage can be helpful, it should not be a substitute for medical treatment.  If you have an injury or a medical condition, see your doctor for the best course of treatment.

How is a massage done?
A massage can be performed on the entire body or it can target certain areas, such as the back, neck, shoulders, hands or feet.  It usually involves some form of kneading and stroking of the skin and the placing of pressure on tense, tight muscles.  However, there are many different types of massage styles, such as hot stones, stretching, traction, pressure points, etc. All of these techniques have different strengths and weaknesses.  That’s why it is important to pick a massage style that fits what you want to get out of the massage.  So, talk to your massage therapist prior to the massage and they will help you pick the right massage for your needs.

What all good massages should have in common is that they are supposed to feel good, be comfortable and leave you feeling relaxed and sometimes even energized.  Of course, when very tight, tense muscles are massaged you may feel some discomfort, but it should not leave you more painful, more tense or sore afterwards.  If that is the case, then too much pressure may have been applied.

But they’re so expensive!
I know that a lot of you are thinking that regular massages can get quite expensive. But there are a few ways to make it cheaper.  I’ll go from the cheapest to most expensive.

Learn massage: If you and a friend or relative learn massage, you could give them to each other for free.Go to a massage school: If you get a massage from a massage student at the school’s facility, the price is much cheaper than a certified massage therapist.Quantity Discount: Ask your massage therapist if you can work out a discount if you pay for a few massages in advance.

The bottom line:
Massage therapy has a host of wonderful health benefits that can have a positive impact on your emotional and physical well being.  So, don’t feel guilty about getting a massage.  Enjoy it because it is good for you, after all!



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Omega-3 and Omega-6: Strike A Balance!

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In the last few years, you have probably seen countless headlines extolling the virtues of omega-3 fatty acids and their role in a healthy diet. So, why is everyone raving about omega-3’s?

Why are omega-3 fatty acids important?
Omega-3 fatty acids are polyunsaturated fatty acids that are needed in every cell of our bodies to reduce inflammation and prevent disease. So, they are tremendously important, but unfortunately they cannot be synthesized by our bodies. They can only be obtained by eating certain foods. The same is true for omega-6 fatty acids, which are also essential to our diets. So, why don’t we constantly hear about needing more omega-6 fatty acids in our diet then?

Well the answer to that question lies in the fact that omega-6 and omega-3 fatty acids should be kept in balance for optimal health. The appropriate ratio is 2:1 or 1:1, depending on the study you read. Unfortunately, many of us lack sufficient omega-3 fatty acids in our diets to approach these ratios. The typical American diet is weighted much too heavily towards omega-6’s. This imbalance can contribute to long-term diseases such as heart disease, cancer, asthma, arthritis, eczema and psoriasis. It can also lead to mental disorders, such as depression, dementia, schizophrenia and ADHD.

Why don’t we get enough omega-3’s?
The deficiency of omega-3’s and over abundance of omega-6’s is due primarily to the use of sunflower oil, margarine, vegetable cooking oils (other than olive oil) and the over consumption of meats. All of those items are high in omega-6’s, but have little or no omega-3’s.

How can we get more omega-3’s?
How can you increase your consumption of omega-3 fatty acids to balance the omega-6’s? You could increase your consumption of oily fish (for example: wild salmon, mackerel, herring and sardines) and other omega-3 fatty acid rich sources, such as flax seeds, pumpkin seeds, purslane and walnuts. You could also switch to the Mediterranean diet. The Mediterranean diet produces the optimal balance between omega-6 and omega-3 fatty acids. It is a wonderful diet, which is rich in whole grains, fresh fruits, vegetables, fish, olive oil and which is low in meat. And for those people with nut allergies or a dislike for fish, omega-3 supplements are a viable option, which is available at most supermarkets, drug stores and health food stores.

The Bottom Line
If you are eating a diet too high in omega-6’s, you should modify your diet to have a better balance between omega-3’s and omega-6’s. So, cut back on food items that are high in omega-6’s and eat more that are high in omega-3’s. That will allow you to strike a better balance and help you to lead a healthier, happier life!



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Pork: Stay Lean, Don't Pig Out!

Every Sunday, Tracy’s family wakes up to the smell of the bacon and eggs that she is frying up in the kitchen. It is a long standing tradition that everyone looks forward to. Unfortunately, it might not continue for much longer because at Tracy’s annual check up, her doctor recommended that she switch to a more heart-healthy diet because of her high cholesterol. That made her quite sad because she didn’t want to give up such an enjoyable family tradition. She loved that special time with her family and the food, especially the bacon.

Tracy’s Sunday breakfast tradition is not the healthiest and the bacon is not a particularly great choice for breakfast, but she might not have to completely forsake pork. She might just need to prepare healthier cuts of pork. Bacon, sausage, spareribs and hot dogs are the most popular forms of pork in the United States and they have given pork a bad reputation because they are very high in fat. Luckily, not all pork is as unhealthy for you as those. On average, fresh pork actually contains slightly less saturated fat than red meat. Not only does it have less saturated fat than beef, it is also an excellent source of protein, B vitamins (especially thiamin), zinc and iron.

How can I eat pork and be healthier?
Like all types of meat, it is preferable to eat the leanest cuts of pork possible. So, if you are going to eat pork, take these 4 tips into consideration when purchasing and preparing your pork.

Choose lean cuts: Purchase tenderloin, center loin, fresh pork leg or lean ham. Avoid fattier cuts, such as ribs, loin blade, shoulder and pork-based products, such as sausage, ribs and bacon. Even though the fattier meats often sound more appetizing, they are not part of a heart healthy diet.Trim all visible fat: Cut off the visible fat prior to cooking to make your pork leaner and healthier.Pour out the fat: When cooking, do not leave your pork sitting in a pool of fat. Either pour the fat out when frying or use a broiling pan in the oven to allow the fat to drip off and be separated from the meat.Limit portion sizes: Don’t make meat the main focus of your meal. Limit your pork to about 3-5 oz (85-140 grams) at a meal. Limiting portion sizes will reduce the amount of fat and cholesterol consumed. If reducing portions makes you feel like you are depriving yourself, try making kabobs or stir frying some pork with vegetables. You will be able to eat less meat without noticing because of the way the meat is presented.Don’t buy cured pork products: If salt intake is an issue, avoid cured products, such as ham, bacon and cold cuts.

The bottom line:
Pork can be part of a heart healthy diet. Just choose leaner cuts, limit portion sizes and choose better cooking methods because a diet high in saturated fats can increase blood cholesterol levels. So, like with many foods, it all comes back to smart choices and moderation. If you can master those two area, you can enjoy your pork and still be healthy!



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Swimming: A Great Alternative for Everyone!

Swimming is a great fitness activity for almost anyone, especially those who have physical limitations. For those who have had a hard time finding an activity that is not painful for their joints, swimming may be the answer.

In today’s show, I will go over how swimming is a great exercise choice, whether it can help you lose weight and how to get started.

Some references I used while researching this show are WebMD and Merck.

The video podcast for this week is:

Tired? Combat Fatigue!

The blog posts for this week are:

Running In Hot Weather: Can’t Take the Heat?Pork: Stay Lean, Don’t Pig Out!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!



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Goat Milk?: For When Cow's Milk Won't Do

Photo by fishermans daughter via Flickr

In Brandon’s opinion, there was nothing better than a big glass of milk to wash down a peanut butter and jelly sandwich in the morning. But lately he noticed that he felt a little bloated and gassy after breakfast each morning. On top of that, his eczema had been getting worse, lately. Brandon thought it had to be the milk, but that was strange because he had never had any sensitivity to milk growing up. How could he develop one as an adult?

How didn’t really matter though. What mattered was taking care of the problem. Brandon knew that his friend Kyle, who had a milk sensitivity, had switched to goat’s milk about a year ago and it had helped. Brandon decided that he would try switching to goat’s milk as well. Maybe it would help him, also.

Drinking goat’s milk sounds strange to many Americans, but goat’s milk is actually the dominant milk drink in most of the world. While less popular in America, goat’s milk has been gaining popularity there because it has been found to be a good alternative for individuals who are sensitive to cow’s milk. That is because goat’s milk is believed to be easier to digest and less allergenic than cow’s milk.

Is goat’s milk healthier than cow’s milk?
Goat’s milk is very similar in nutritional value to cow’s milk, except that it has a slightly higher amount of calcium, phosphorus and vitamin A. But one downside of goat’s milk is that it has a higher fat content because it is only sold as whole milk. Cow’s milk, on the other hand, is also sold in low fat and nonfat versions.

The greatest benefit of goat’s milk is that it appears that some people who can’t tolerate dairy products are able to tolerate goat’s milk much better. The science community is still unsure of why this is true, but some preliminary studies suggest that specific proteins that are present in cow’s milk, but are largely absent in goat’s milk, may be responsible for the allergic reactions. Goat’s milk also contains a higher percentage of smaller fat globules, which may make goat’s milk easier to digest.

That doesn’t mean that goat’s milk is a good choice for everyone. For those that are lactose intolerant, goat’s milk is not the answer. The lactose levels in goat’s milk are comparable to cow’s milk. Plus, it is important to keep in mind that goat’s milk doesn’t have all the essential nutrients needed by infants. So, if you are thinking of switching your infant from a milk based formula to goat’s milk, please talk to your pediatrician beforehand.

Where can I use goat’s milk?
Fresh goat’s milk and the products made from it have a slightly sweet, tangy taste that is enjoyed by many around the world in countless dishes. Here are 4 ways to add goat’s milk to your diet.

Milk: Use it like you would use cow’s milk. You can substitute a glass of goat’s milk for regular milk, pour it over your cereal or use it to make hot chocolate. Hot chocolate might be the best place to start though, until you get used to the flavor.Salad: Crumbled goat cheese is a nice substitute for any cheese you might normally put on a salad.Sandwich: You can use goat’s cheese as a tasty replacement for the cheese you usually use on your sandwich. As a bonus, since some goat cheeses have a stronger flavor than many cheeses, you can often get by with less.Appetizers: Goat’s cheese goes great on crackers. Plus, goat’s milk yogurt can be used as a base for a savory dip. Just add your own herbs and spices and you are set.

The bottom line:
Goat’s milk is a wonderful alternative for individuals who can’t tolerate cow’s milk. It not only has similar nutrients, but it is also easier to digest and less allergenic than cow’s milk. So, if cow’s milk has been giving you problems, try goat’s milk instead!



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Study: To Lose Weight, Watch When You Eat

Photo by charliej via Flickr

Since losing weight takes willpower, foresight and planning, it can be challenging at times.  You have to reduce the calories you consume and take time to exercise more, so that you burn more calories than you consume. Unfortunately, according to researchers at Northwestern University, having a a successful weight loss program might be a little more complicated than merely counting the calories you take in and subtracting the calories you burn.  The time of day you take in the calories may be just as important.

Study:
The study, which was performed on laboratory mice at Northwestern University, was designed to discover whether the body’s natural circadian rhythm and the timing of food intake played a role in energy expenditure. The circadian rhythm is our body’s internal clock, which is linked to the light-dark cycle and influences when we sleep and eat.  The researchers found that the time of day mice eat influences their energy use and weight gain.

The researchers fed some mice a high-fat diet during their normal sleeping hours, while other mice were fed the same type and amount of food during their normal waking hours.  The mice who ate during their normal sleeping hours, gained significantly more weight (a 48% increase) than their counterparts (a 20% increase).

So, what does that mean?
What these results mean is that it is not enough to watch the calories you consume.  You have to watch when you consume them.  Eating during the times when you should should be sleeping, such as right before bed or when you wake up in the middle of the night, can contribute more weight gain than the calories in the item you eat would suggest.

That is because it appears that the body’s energy use is linked to its circadian rhythm.  More of the calories that are consumed are burned during natural waking hours than would be if they were consumed during normal sleeping hours. So, try to eat during more normal eating hours, so that you can maximize the amount of calories burned.  That way you can work smarter, not harder when you are trying to lose or maintain weight.

Source: Obesity, 2009, 264 (via ScienceDaily)



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Garlic May Ward Off More Than Vampires

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There are many myths, legends and rumors that have surrounded garlic over the centuries.  Most people have heard the fantastical claim that garlic wards against evil, such as demons and vampires.  There are also those that believe that garlic brings good luck.  Even though garlic does not have those powers, it does have the power to transform a bland meal or recipe into a savory, healthy culinary delight.

While garlic is mainly used as an herb or spice, it is actually a member of the onion family and is considered a vegetable.  In that capacity, it is a staple ingredient in many dishes around the world, but it is best known for its use in Mediterranean and Asian cuisines.

What are the health benefits of garlic?
Aside from the magical attributes that people have ascribed to it, garlic has been revered for its perceived medicinal properties since ancient times.  Physicians living in the Roman Empire and in ancient Egypt, China, India and Greece believed it cured a wide range of medical ailments.

The curative properties that these ancient civilizations believed garlic to hold have made it an interesting item of study for many scientists.  While some studies have shown promising results, not enough research has been done yet to make a definitive statement regarding garlic’s health benefits.  Some preliminary research, however, suggests that garlic may lower cholesterol, decrease the risk of cardiovascular disease, promote weight control and even decrease the risk of some cancers.  Studies have also shown that garlic may act as an anti-inflammatory, antibacterial and antiviral agent. More studies are needed though to determine if those preliminary results are correct.

The one area we are sure of is the nutritional content of garlic.  Garlic is an excellent source of manganese and a good source of vitamin B (B1 & B6), vitamin C, protein, phosphorus, selenium, calcium, potassium, iron and copper.

How do I choose and store garlic?
Choosing what garlic to eat is an important step in getting the most health benefits from it.  For the maximum flavor, freshness and nutritional benefits, garlic should be eaten fresh.  While garlic is still tasty in either powder or flake form, it provides less health benefits than if it is eaten fresh.

Choosing: Select heads of garlic that feel heavy, firm, plump and free of damp or soft spots.Storing: Place fresh garlic in a container or uncovered in a cool, dark place away from heat and light.  That prevents sprouting and maximizes its freshness and flavor.

How can I include garlic in my diet?
Here are 3 ways you can include more garlic in your diet:

Main meals: Garlic is a great seasoning for most main dishes.  It is a tasty addition to steamed vegetables, especially sautéed spinach.  It is also wonderful in stir fry dishes.  Plus, pureed roasted garlic with olive oil can make a tasty mashed potatoes dish.Sauces and soups: Garlic adds a nice, bold taste to sauces and soups.  I enjoy garlic when I make wine/tomato based sauces and also as an addition to vegetable soups.Dips, spreads or dressings: Garlic is a wonderful addition to many dips and spreads.  My favorite is pureed fresh garlic in hummus.  Also, you can add pressed garlic to olive oil and use it as a dressing for your salad.

The bottom line:
Garlic may not ward off evil and bring good luck, but it will make a bland dish flavorful and potentially healthier.  So, add garlic to your meals and enjoy the bold and aromatic taste that it adds, not to mention the health benefits!



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Speed Up That Metabolism!

5By Talli van Sunder on Dec 06, 2009 in Exercise, Featured, Nutrition, Video Podcast, Weight Loss Podcast: Play in new window

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