HOW healthy are your eating habits? (1)

All of these women try to exercise and eat the right foods, but the way they eat is sabotaging their best intentions. How does your eating style compare?

THE WEEKEND BINGER

You're very disciplined during the week--eating right and exercising--but then you let yourself go on the weekends or whenever you have a few days off.

* KAREN SAYS: I work in the fashion industry, surrounded by beautiful people, so I'm very careful about what I eat during the week. I have egg whites on an English muffin for breakfast, a salad for lunch, and then grilled chicken or fish with veggies for dinner. I rarely meet up with friends for drinks after work; I like to hit the gym in the morning for an hour on the treadmill or bike and don't like to exercise with a hangover. But, when Friday night hits, I cut myself some slack and eat whatever I want: moo shu pork and egg rolls, steak and french fries, pizza and potato chips. I also start throwing back the alcohol. I love margaritas! And I'm a huge fan of brunch--cheese grits, breakfast tacos, bagels with cream cheese. I'm sometimes too tired to drag myself to the gym after eating all that food, so I just kick back and relax for the rest of the day. It's pretty much like that all weekend.

* EXPERT'S ADVICE:

Karen eats almost the same thing every day, says Lauren Slayton, M.S., RD., staff nutritionist at Equinox Fitness Clubs. She makes healthy food choices, but her weekly diet clearly lacks variety. That's partly why she's prone to bingeing. If she allowed herself some of the foods she eats only on the weekends more often, she'd have an easier time maintaining her weight. If she craves Chinese food on a Tuesday, there's no reason why she shouldn't indulge, as long as most of her meal consists of lower-fat items, such as brown rice and steamed vegetables.

DITCH THE ALL-OR-NOTHING APPROACH

On the weekends, she'd feel better if she stopped eating such a heavy meal so late in the morning. She can still go out for brunch, as long as she watches her portions. Topping a bagel with low-fat cheddar instead of cream cheese will give her extra protein for energy. I'd also suggest that she eat a different lunch from the salads she usually eats during the week--like a turkey burger or low-fat soup with bread--so she doesn't get bored with her meals. She should also cut back to no more than two alcoholic beverages a day and choose red wine over mixed drinks for its heart-protective benefits.

Are you aging too fast?

This just in: Those ingrained habits you've had forever can make you feel and look old before your time. But don't sweat it--Cosmo's found seven ways to stop the clock.
* At this stage of the game, you're probably more concerned with catching the season premiere of Sex and the City than with growing old. But if you think you're too young to worry about aging, think again. Your daily decisions could shave years off your life and sabotage your girlish good looks. Sound crazy? According to a recent University of Chicago study, a seemingly harmless habit such as skimping on sleep can bring your metabolism to a screeching halt (which leaves you with the energy level of a grandma). And that's just for starters. Now for the good news: You can turn back the hands of time. Here, signs you're aging at an accelerated rate--and how to launch a counterattack.

AGING ALERT 1

You Get Killer Hangovers

If you can't bound out of bed the morning after tying one on, you may want to put the brakes on your partying. "During your 20s, the ability to spring back from drinking decreases," says Sheila Blume, M.D., "and hangovers are a sign you need to cut back."
According to many studies, imbibing too much alcohol can increase the level of free radicals (oxygen molecules that "rust" your insides). The result: "a body that's as much as three years older than its chronological age," says Michael Roizen, M.D., author of RealAge: Are You As Young As You Can Be? (HarperCollins, 1999). In addition to wreaking havoc on your health, drinking too often will cause your complexion to turn red and puffy. Not pretty.
Cloak stopper: Limit your intake to seven drinks or fewer a week. But don't become a teetotaler--studies show a glass of wine a day may actually protect you from heart disease. If you do overindulge, pop some vitamin C--its antioxidant properties will combat free radicals.

AGING ALERT 2

You Still Wear SPF 8--and Only in the Summer

Even if your face isn't sporting freckles and tiny lines, that doesn't mean the sun hasn't left its mark. According to Arthur J. Sober, M.D., associate chief of dermatology at Massachusetts General Hospital in Boston, photo-aging (the process that causes crow's-feet and other wrinkles) starts in your teens but doesn't show up until your 20s. "What you do now can go a long way toward minimizing--or even reversing--the damage," he says.
Spot check: Compare your arms to your butt, which probably hasn't seen the light of day since you were in diapers. If the skin on your arms is more than a few shades darker or varies greatly in texture or dryness from your butt, you need to scale back on the sun worshipping.
Clock stopper: Wear a broad-spectrum sunscreen (SPF 30) that shields you from UVA and UVB rays and contains microfine zinc oxide or titanium dioxide--all year round. To undo the damage, apply skin products containing glycolic acid or vitamin C.

AGING ALERT 3

You Haven't Kissed Your Cigs Good-bye

Since you probably already know that smoking causes lung cancer, consider it from a vanity vantage point. "Smoking decreases blood flow to your skin and causes wrinkles and yellowing," says Marsha Gordon, M.D., vice chairman of dermatology at Mount Sinai School of Medicine in New York City. In fact, after sunbathing, smoking is the second-worst thing you can do to your skin. Plus, the puckering movement you make each time you take a drag causes fine lines to sprout around your lips.
Clock stopper: Kick butt. And ask your dermatologist about getting a prescription for a product containing tretinoin--like Retin-A--which increases the blood supply to the skin. Wrinkle-reversing products containing retinol or alpha-hydroxy acids are available over the counter.

AGING ALERT 4

You're an Angry Mama

 

 

You're gridlocked in traffic, stuck in the slooowest grocery-checkout line, waiting for your guy, who's late--again. If those scenarios send you off the deep end, stop and think: There's a reason they call those unsightly furrows in your forehead frown lines. When you're angry, you unconsciously contort your face, causing permanent creases to crop up.
Getting steamed also signals your body to pump adrenaline, which taxes your whole system by speeding up your heart rate and raising your blood pressure. "People who anger easily are at an increased risk of developing heart disease and high blood pressure," says Virginia Williams, Ph.D., coauthor of Anger Kills (HarperPaperbacks, 1998). But stewing isn't the answer either--that can lead to chronic headaches, even cancer, says Sandra Thomas, Ph.D., an anger researcher at the University of Tennessee.
Clock stopper: Instead of going ballistic, blow off minor irritants by taking a few deep breaths, walking around the block, or thinking about something pleasant, like lying on the beach (slathered in SPF, of course). But if you feel truly wronged, don't bottle it up. Express yourself, then let it go.

AGING ALERT 5

You Yo-Yo Diet

If your size-6 summer wardrobe swells to a 10 in the winter, you're setting yourself up for some serious health problems. Aside from being incredibly frustrating, weight fluctuations can contribute, to high blood pressure, heart disease, breast cancer, and increased stress--even when the range is as small as five pounds. So what really matters is not how much weight is lost and gained but how often the scale swings up and down. Also, after years of constant shrinking and stretching, your skin loses its elasticity, leaving you with a double chin, stretch marks, and saggy breasts.
Clock stopper: The best way to lose weight--and keep it off?. "Do it slowly," says Debra Waterhouse, author of Outsmarting the Female Fat Cell (Warner Books, 1999). Shoot for shedding a pound a week and focus more on exercise than restricting your diet. In the long run, calorie-cutting doesn't work, because it makes you feel deprived and increases the chance that you'll binge.
Do at least 45 minutes of cardiovascular exercise three times a week, because "for the first 30 minutes, you're burning glycogen and not fat," Waterhouse explains, and train with weights twice a week. By increasing your lean-muscle mass, you'll burn calories more efficiently, even at rest. Besides, there's nothing more alluring than shapely arms, thighs, and buttocks, and pumping iron is the fastest way to carve those sexy curves.

AGING ALERT 6

Your Toothbrush Has Turned Pink

If your gums bleed when you brush, your pearly whites are in peril. Bleeding gums are a sign of gingivitis--inflammation caused by a buildup of bacteria-in rested plaque (which also causes that yellowish tinge). "Gingivitis is the first stage of periodontal disease, which can lead to tooth loss and has been linked to heart disease and stroke," says Steven Offen-bacher, D.D.S., Ph.D., director of the Center for Oral and Systemic Diseases at the University of North Carolina at Chapel Hill. Shockingly, one study done at Emery University found that people with gum disease have a mortality rate up to 46 percent higher than those with healthy mouths.
If that's not enough to convince you to brush after every meal and floss daily, hear this: Bacteria is the biggest culprit behind ghastly breath. And since you live with that offensive odor, often you're the last to realize it. Ick.
Clock stopper: Brash your teeth and your tongue at least three times a day to get rid of bacteria. If you can't brash after eating, wash your mouth out with water. And floss every day--it's the single most important thing you can do to prevent gum disease--hate it or not.

AGING ALERT 7

You're o Stressmonger

Back-to-back meetings, deadlines, and social obligations can have you pulling your hair out--literally. "Stress can aggravate all sorts of problems, from hair loss and acne to constipation and diarrhea," says Georgia Witkin, Ph.D., director of the Stress Program at Mount Sinai School of Medicine. It can also trigger bouts of dandruff, psoriasis, eczema, and hives, making you look as frazzled as you feel. And that's just what's on the outside. Stress also weakens arteries, raises blood pressure, and impairs the immune system--making you more susceptible to viral infection.
Clock stopper: Have a chucklefest. "Laughing reduces stress and physical tension," says Witkin. And studies show it also boosts your immune system--even if you're forcing yourself to crack up.
Another fun way to ward off stress: Teach your guy to give you a massage. It feels great, and it may just shift your immune system into high gear, according to studies conducted at the Touch Research Institute at the University of Miami School of Medicine.
Finally, get busy in bed on a steady basis. "Regular, enjoyable sex is relaxing," says Dr. Roizen. "It also contributes to strong, supportive personal relationships, which are an important factor in stress reduction." It might even save your life. One study found that people who had more than two orgasms a week actually lived longer. Doctor's orders!
how old are you really?
Your chronological age can differ from your physiological one. Take this test to see if your body is beating the clock.
Complete the questions, choosing the answer that comes closest to what you do, and give yourself the appropriate scoring for each answer. Then add or subtract the total from your chronological age.
I've smoked cigarettes:
[] Never (-3)
[] None for three years (-1.5)
[] Currently (+2.5)
I get some physical exercise:
[] An hour a day every day for more than three years (-1).
[] 20 minutes a day every day or 45 minutes a day, three times a week (-.5).
[] 30 minutes a day, three times a week (no change)
[] About a half hour once a week (+.5).
[] None (+1.5)
I do strength-building exercises (such as weightlifting or isometrics) for:
[] More than 30 minutes a week (-1).
[] 10 to 20 minutes a week (no change).
[] Less than five minutes a week (+1).
I eat the following number of servings of fruit a day:
[] Four or more (-1)
[] One to three (no change)
[] None (-1)
I eat the following number of servings of vegetables a day:
[] Five or more (-1)
[] One to four (no change)
[] None (+1)
I eat breakfast:
[] Every day (-1),
[] Three to five times a week (no change).
[] Very rarely (+1).
On average, I sleep:
[] Less than 6.5 hours per day (+1).
[] Between 6.5 and 7.5 hours per day (-1).
[] Between 7.5 and 8.5 hours per day (no change).
[] More than 8.5 hours per day (+1.5).
[] I'm not in a mutually monogamous relationship (+2).
[] Occasionally I have more than three drinks in one evening (+1.5).
__ Total
__ Your Chronological Age
__ Your Real Age

Thanks to accessmylibrary

Created for Cosmopolitan by Michael Roizen, M.D., professor of medicine at the University of Chicago and author of RealAge: Are You As Young As You Can Be?

Superfood: almonds. : healthy sexy strong

 

These nuts are loaded with healthy fasts known to keep cholesterol levels in check. They also contain antioxidants, which are great for your heart, and fiber, making you feel full fast. Snack on a handful (160 calories) daily.

 

Thank to accessmylibrary

Diet to go

One of the toughest parts of trying to lose weight is finding the time to plan your meals… and then preparing them. Life is hectic and oftentimes our health takes a back seat to work, family and social obligations, making your weight loss goals feel like they are impossible. There are days you wish you could have your own personal chef so that you are only responsibility would be to eat. The good news is that is exactly what you will get with Diet-To-Go, a meal delivery service which offers fresh, tasty foods catered to your preferences.

You might be thinking “Ch-ching, ch-ching,” but compared to the obscene amount of money you spend on fast food and dining out, this home delivery meal service is cost-efficient, time-saving and a lot healthier. Diet-To-Go offers low-fat, low-carb and vegetarian meals that are delivered right to your doorstep. There is no calorie counting or carb watching – that’s all done for you by the nutrition experts at the Virginia-based company. The meals are low in fat, low in sodium and low in cholesterol. They follow the dietary guidelines of the American Heart Association, the American Cancer Society, the American Diabetes Association and the American Dietetic Association. So in addition to simplifying you’re life, you’ll be improving your health with every bite, fighting heart disease, diabetes and other obesity-related illnesses. Even if you suffer from high cholesterol or diabetes, Diet-To-Go has a plan for you. Among the meals you will enjoy are Mexican Style Burritos, Pulled Turkey Barbeque, Grilled Italian Chicken, Turkey Salisbury Steak and Chicken Parmesan to name a few. Each meal comes with a side dish, vegetable and a serving of grains. The pricing per plan depends on the number of meals per day, portion sizes, whether you want snacks, how long you want to commit and other factors. The average customer spends around $60 per week with Diet-To-Go. Get ready to have your life made easier while losing two to three pounds each week. It is a proven strategy that has worked for thousands of others. It is easy, it is delicious ...Get your own Personal Chef!

thanks to MDM

Activities & Calories Increase Your Activity levels

 

A person who increases the amount they exercise, yet sticks to the same diet and calorie intake, is highly likely to lose weight.

Should you not be a fan of gyms, light exercise, like a short 20 minute walk, is beneficial especially if undertaken on a daily basis.

Each time you exercise more than usual, you burn calories and fat.

There are many ways of increasing your activity levels, such as, walking, running, cycling, swimming, racket sports, aerobics classes and team sports.

If you can find something you enjoy that in itself makes it easier to exercise, then stick to that.

• It is essential to build your activity into your daily routine.
• At the weekend, ditch the car and walk to your local shops. Try to walk more, incorporating longer walks into outings to the park, coast or countryside and take a picnic so you are in control of what you are going to eat that day.
• Each extra step you walk helps. Walk up the stairs as opposed to using lifts. When you are on the bus, get off a stop before the one you need and walk the remainder of the way.
• Decrease Your Calorie Intake
• What is overweight?
• Doctors use a tool called Body Mass Index (BMI) to ascertain a person’s weight.
• A BMI of 18.5-25 is considered healthy.
• Should you have a BMI of greater than 25 you are overweight.
• Should you have a BMI of greater than 30 you are obese.
• Should your BMI be over 40 you are morbidly obese.
• Should you be overweight, it is not advisable to continue with your present eating habits.

It is impossible to decrease body fat when eating lots of cakes, sweets and food, cakes and sweets. This of course does not mean you are never again able to have a treat. This means you need to restrict your intake of such foods to quantities and special occasions.

With regard to weight loss, you are able to get your body to burn up current stores of fat by eating less and opting for healthier food choices.

You do not need to crash diet, that is, start eating less than 1,500 calories on a daily basis. This often results in the dieter getting weak or giving up in frustration. Quick-fix diets often result in a yo-yoing effect of sudden weight loss followed by quick weight gain, which results in a vicious cycle.

There are no shortcuts to losing weight steadily and healthily.

Should you eat 300-500 fewer calories per day you can lose 1-2 pounds per week. That is a highly realistic target. It seems slow, yet this adds up to a weight loss of three stones plus within a year.

Fat contains the greatest number of calories amongst all food types (protein and carbohydrates). Hence, a great way to lose weight is to cut down on fatty foods, eat more wholegrain bread, fruit and vegetables.

Simple Ways of Cutting Down your Calorie Intake

• Replace fizzy drinks and fruit squashes with water.
• Change whole milk for semi-skimmed, or semi skimmed for skimmed.
• Eat less at lunch time than you would usually. Try to make your own sandwiches, limiting your use of margarine/butter as well as full-fat mayonnaise. Remember that shop bought sandwiches usually contain margarine/butter and full fat mayonnaise.
• Try to stop taking sugar in tea and coffee.
• Try to eat smaller portions of foods you enjoy.
• Try not to have seconds at meal times.
• Leave out unhealthy treats like, crisps, sweets, chocolates and sweet biscuits between meals.
• Reduce or totally omit drinking beer and other alcohol.
• Do not skip breakfast or any other meal for that matter in order to lose weight. Should you skip a meal, you will be left much hungrier at your next meal. You are likely to overeat in order to compensate as well as make poor choices of food to fill up.
• Try to eat regular meals, as irregular dietary habits disrupt your body’s metabolism, making it a lot harder to lose weight.
• Write down what you eat daily in a diet diary.

Thank to diet.com.uk

15 Foods To Help You Lose

 

 Want To Curb Your Appetite And Stop Sugar Cravings? Then Put These On Your Grocery List.

Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.

1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.

8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.

9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.
Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.

13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).

15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.

WebMD Feature from "Good Housekeeping" Magazine

Vinegar May Aid in Fat Loss

Study Shows Ancient Medical Remedy May Help Modern Struggle Against Obesity

June 22, 2009 -- The latest weapon in the battle of the bulge may be as close as your kitchen pantry.

Ordinary household vinegar -- used to make oil-and-vinegar salad dressings or pickles -- appears to turn on genes that help fight fat, researchers in Japan report.

Vinegar has long been touted as a cure-all for many ills. The substance has been used a folk medicine remedy since ancient times. Modern medical evidence is slowly adding credence to some of the claims. In recent years, research has suggested that the main chemical in vinegar, called acetic acid, can help control blood pressure and blood sugar.
The current findings suggest that vinegar might help a person lose weight or fight obesity. Tomoo Kondo and colleagues gave acetic acid or water to mice via a stomach tube. All were provided a high-fat diet to eat normally.

Researchers found that the mice developed a lot less body fat (up to 10% less) than mice who didn’t receive the vinegar compound. The amount of food eaten by the mice was not affected.

It’s believed that acetic acid turns on genes that produce proteins that help the body break down fats. Such an action helps prevent fat buildup in body, and thwarts weight gain.

The findings are scheduled to be published in the July 8, 2009 issue of Journal of Agricultural and Food Chemistry.

By Kelli Miller Stacy
WebMD Health News

Antioxidants in Green and Black Tea

 

Tea is brimming with antioxidants, the disease-fighting compounds that help your body stave off illness.

Read the tea leaves, caffeine lovers. Tea is gaining ground over coffee. Even Starbucks is bucking up its tea menu. The health benefits of tea are one compelling reason: Green and black teas have 10 times the amount of antioxidants found in fruits and veggies, by one estimate.

Studies of humans and animals show that the antioxidants in black and green teas are highly beneficial to our health, says 82-year-old John Weisburger, PhD, senior researcher at the Institute for Cancer Prevention in Valhalla, N.Y.

"I've published more than 500 papers, including a hell of a lot on tea," says Weisburger, who drinks 10 cups daily. "I was the first American researcher to show that tea modifies the metabolism to detoxify harmful chemicals."

Green tea, black tea, oolong tea -- they all come from the same tea plant, Camellia sinensis. The leaves are simply processed differently, explains Weisburger. Green tea leaves are not fermented; they are withered and steamed. Black tea and oolong tea leaves undergo a crushing and fermenting process.

All teas from the camellia tea plant are rich in polyphenols, which are a type of antioxidant. These wonder nutrients scavenge for cell-damaging free radicals in the body and detoxify them, says Weisburger. "Astounding" aptly describes tea's antioxidant power, he tells WebMD. "Whether it's green or black, tea has about eight to 10 times the polyphenols found in fruits and vegetables."

Black and green both have different types of antioxidants than fruits and vegetables. Thearubigins, epicatechins, and catechins are among those listed in a USDA chart. All are considered flavonoids, a type of antioxidant. Brewed green and black teas have loads of those, the chart shows. (Herbal teas may also contain antioxidants but less is known about them, Weisburger says.)

"In my lab, we found that green and black tea had identical amounts of polyphenols," he tells WebMD. "We found that both types of tea blocked DNA damage associated with tobacco and other toxic chemicals. In animal studies, tea-drinking rats have less cancer."

Look at the world's big tea drinkers, like Japan and China. "They have much less heart disease and don't have certain cancers that we in the Western world suffer," says Weisburger.

Green Tea, Black Tea: Packed With Antioxidants

"The scientific evidence about tea is evolving and I think it's compelling," Jeffrey Blumberg, PhD, of the Friedman School of Nutrition Science and Policy at Tufts University, tells WebMD.

Tea is a great example of the past decade's research of antioxidants, he says. "There is a pretty consistent body of evidence suggesting there is a benefit to tea. Tea is a very rich source of a specific kind of antioxidant called flavonoids."

The detoxifying effect of these antioxidants protects cells from free radicals, the damage that can lead to blood clot formation, atherosclerosis, and cancer, says Weisburger.

The bulk of research shows that regular tea drinkers, people who drink two cups or more a day, have less heart disease and stroke, lower total and LDL (often called "bad") cholesterol, and that they recover from heart attacks faster.

Some laboratory tests also show that black and green tea may help boost metabolism to aid weight loss, block allergic response, slow the growth of tumors, protect bones, fight bad breath, improve skin, protect against Parkinson's disease, and even delay the onset of diabetes.

In a study involving bladder cancer cells, green tea extract seemed to make the cancer cells behave oddly. They matured sooner, bound together tightly, and had a hard time multiplying. Another study found that men who drank oolong tea plus green tea extract lost more weight and total body fat, compared with men who drank plain oolong tea. Also, the green tea drinkers had lower LDL cholesterol.

Other small studies have found that the antioxidants from drinking tea can help prevent skin cancer. There's also evidence that tea extracts applied to the skin (in a lotion) can block sun damage that leads to skin cancer.

All this research seems to suggest that if you want to do something good for yourself, drink tea. "It has no calories and lots of polyphenols. If you're drinking tea, you're not drinking soda -- that's a real benefit. Water doesn't give you those polyphenols," says Blumberg.

Weisburger recommends drinking six to 10 cups of black or green tea throughout the day, starting with breakfast. Switch to decaf tea midday, if you need to. "Flavonoids are unchanged by removal of caffeine," he says.

By Jeanie Lerche Davis WebMD Weight Loss Clinic-Feature

Eat, Drink, & Be Healthy

 

 

 

As the obesity crisis in the U.S. rises, the USDA food pyramid has been at the forefront of controversy, under fire from nutrition experts and physicians who deem it "wrong." Health researcher Dr. Walter Willett is one of these people who believe the pyramid actually does more harm than good.

His alternative is the Eat, Drink & Be Healthy. As chairman of the Department of Nutrition at Harvard School of Public Health, Dr. Willett has done a vast amount of research involving the effects of a healthy diet on disease prevention. He points to findings that show 82 percent of heart attacks, 70 percent of strokes, 90 percent of type 2 diabetes and 70 percent of colon cancer can be warded off by eating the right foods.

Dr. Willett and his associates have assembled their own food guide pyramid based on the most up-to-date science. At the bottom of the pyramid is regular exercise.

The next level is complex carbohydrates such as whole-grains and healthy forms of fat (from vegetable oils). Most calories are derived from some source of carbohydrate and fat. Some of the fats from the top of the pyramid have been moved down to the base.

The pyramid emphasizes fruits and vegetables with the exception of potatoes. There is a level for legumes and nuts. At the top of the pyramid are foods high in saturated fat: red meat, dairy products and dairy fat. Other foods include white bread, white rice, white pasta and sweets which should be used minimally. More than 30 percent of calories should come from healthy fats.

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French Women Don't Get Fat

While in the United States, mirror what the French do. That is the advice of author Mireille Guiliano. With one in three people in America overweight or obese, Guiliano suggests that readers take a cue from their thinner French counterparts. She is an opponent of diets, which she says only contribute to the yo-yo effect. To slim down, you will not need to count calories, cut carbs or go to many of the other extremes instead all that has to be done is the adoption of the highly-effective habits of the French.

Consume three meals a day, load up on fruits and veggies, swear off super-sizing, incorporate physical activity into your daily routine, drink water and eat your favorite snacks on occasion. It is common sense and it works. Just look at French women. The French diet is usually rich in butter, cream, cheese, meat and other gourmet delicacies, but they still manage to maintain their girlish figures.

Guiliano tells her followers to eat for pleasure. Instead of living by the scale, she suggests keeping tabs of weight using your zipper. When it begins to be tough to close your pants, it is time to get a handle on your habits. She also advocates the philosophy that less is more. Why eat 30 bites when the palate is satisfied after only a handful of that number?

Eat with your head and d not leave the dinner table feeling like you have overdone it. Savor each morsel and do not rush. Consume foods that will leave you feeling satisfied. Add flavor into the diet using fresh herbs, fruits and vegetables. When following her approach, some of the recipes she provides include: salad of duck a l'orange, asparagus tart, a plum clafouti made without dough, and grilled peaches with lemon thyme.

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Slim-fast

Famous for its signature red-and-white cans, the Slim-Fast program still gives you the shakes… along with plenty of other delicious offerings that promote weight loss and optimum health.

The meal replacement plan has evolved over the years and now offers nutrition bars, meal bars, smoothies, snacks and powders. SlimFast boasts that there are more than 30 clinical studies that reveal the effectiveness of the weight-loss program.

In addition to the diet-friendly, convenient products offered by Slim-Fast, the company also puts forth personalized meal plans known as Slim-Fast Optima -- a nutritious balance of protein, healthy fats and complex carbohydrates. There are also lower-carb, low-sugar products for the carb-conscious dieter.

Women consume an average of 1,200 calories per day on the Slim-Fast plan. Maintaining this calorie level promotes weight loss. So that dieters get a wide variety of foods, the meal plan integrates both Slim-Fast products and nutrient-rich whole foods. According to Slim-Fast, their program provides 100 percent of the essential nutrients your body needs.

There’s also the convenience factor. For the dieter who’s always on the go, being able to grab a meal replacement shake or bar and a piece of fruit is a dream come true.

Someone who weighs less than 140 pounds will consume 2 Slim-Fast meal combinations, 3 fruits or vegetables and 1 sensible meal. For breakfast, a meal combination will be a Slim-Fast Optima Bar or Smoothie, along with six ounces of fat-free yogurt.

A meal combination lunch features a Slim-Fast Optima Bar or Shake, plus a half a whole-wheat English muffin with marinara sauce and part-skim milk mozzarella. There are plenty of different combos to choose from depending on your taste preferences.

The sensible meal eaten for dinner should be no more than 500 calories. Your plate is into ¼ protein, ¼ starch and ½ vegetables, along with a side salad and a dish of fruit.

Slim-Fast also endorses regular exercise and plenty of water as aids to health and weight loss. Studies have shown that people who follow the Slim-Fast plan are able to shed their extra pounds in a safe, healthy manner.

According to the Slim-Fast tenets, there are four keys to success. For starters, it requires a personalized, balanced diet that keeps your appetite under control. In addition, you'll need a customized activity program. In addition, there is support around the clock at the online support center. There are also food and fitness plans to help dieters monitor their progress.

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6 Day Body Makeover

Instant gratification at its best. Prepare to lose one whole dress or pant size in just six days… and keep it off!

That is the claim from the 6-Day Body Makeover.  The secret formula behind this "one-of-a-kind" gem is customization. By adapting the diet to your body type and metabolism, creator Michael Thurmond maintains that you can accelerate weight loss to see fast, rapid results. You’ll actually shed a pound a day.

America has already tuned in to see Thurmond fight the fat as a member of the Extreme Team on ABC's Extreme Makeover.
A trimmed down version of his 6-Week Body Makeover, Thurmond explains that you should prepare to rack up your frequent-eater miles. You will consume a good amount of food throughout the day to rev up the metabolism and burn calories faster. In truth, you will most likely eat more than you have ever eaten on any other diet, or so says Thurmond. With his dieting plan, you will eat between five or six meals a day.
The first step is using Thurmond's Body Type Blueprinting System to determine body type, how the body reacts to food and how your metabolism is designed to process the foods you eat. This will be the guide to what you should and should not be eating. You will also get your own customized Body Sculpting Routine, which will only take about 15 to 18 minutes a day. 

Unlike other quick-fixes, there are no special formulas, shakes or pills to reach these lightning-fast results. In fact, you eat normal foods and quite a few of them. The trick is to reach the right combination of foods to rev up your metabolism, done through the Body Type Blueprinting System. In doing this, you are using food as the fuel to burn fat. Once you receive the results of your blueprint, you can sign up for a customized meal plan on the 6-Week Body Makeover website.

The abridged version of his six-week program asks that dieters eliminate dairy and almost all fats. He also recommends drinking at least 12 glasses of water a day under this strict diet regimen. Thurmond also calls for a low-intensity workout, along with several breathing techniques which are supposed to tone the stomach and help eliminate fat.

With the program Thurmond says it is possible to consume the ideal foods in proper combinations, in the right amounts and at the right times of the day. In return, the metabolism will use the food you eat as fuel and will resist storing food as fat. With the program, Thurmond says it is not hard to drop as much as 30 pounds in six weeks with the extended version.
But you better be motivated and ready to love these low-calorie, high-protein meals. Some days the meals barely pass the recommended daily allotment of 1,200 calories. Egg whites, meat, fish, fresh vegetables and limited fruit are common items on the weekly menus. If you can stomach four ounces of protein and a cup of mixed greens for an extended period, you might just lose a size by week's end.

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