The Power of Phytonutrients

Even if you've never heard of phytonutrients, chances are you eat them every day. And chances are that you probably should eat more of them. That's because phytonutrients are the organic compounds found in plants that are believed to enhance and promote wellness.

There are many different classes of phytonutrients, some of which scientists know more about than others. But evidence is mounting that they all offer protection against disease and can be a key factor in achieving and maintaining good health. How do you get a good dose of phytonutrients? Eat colorfully!

Think dark, juicy cherries and pomegranates, tart cranberries, luscious grapes, tangy peppers and tomatoes, and sweet beets.

Why to eat it: The red color group, which includes red potatoes and onions as well as rhubarb and watermelon, is a well-spring of the carotenoid known as lycopene. Eating plenty of red foods such as these can help ward off heart disease and cancer and prevent vision problems such as age-related macular degeneration (the leading cause of blindness in adults over 55).

Leafy salad greens are an obvious good choice, but don't overlook other vegetables and fruits. Great green foods include green beans, green peppers, broccoli, asparagus, avocado, green apples, limes, kiwis, grapes, and honeydew melons.

Why to eat it: Green produce is full of lutein, an antioxidant that's particularly good at helping prevent vision issues such as cataracts.

These cool-hued foods include blueberries, blackberries, plums, raisins, eggplants, purple cabbage, and purple potatoes.

Why to eat it: You can thank anthocyanins, potent antioxidants that have been found to tamp down inflammation and stave off the growth of cancer cells, for the beautiful hue. The nutrient may also help boost memory and prevent cognitive deficits as people age.

Brightly colored foods, such as carrots, yellow peppers, mangoes, cantaloupes, apricots, papayas, peaches, pineapples, and sweet potatoes top this list.

Why to eat it: These sunny picks are loaded with immune-boosting vitamin C and other antioxidants. Look for produce that's deeply colored—it contains higher levels of nutrients.

Although perhaps not as beautiful as their rainbow-hued brethren, earth-colored foods have plenty of health benefits to offer.

Why to eat it: Mushrooms are high in selenium, a mineral that may contribute to heart health and reduced cancer risk, while garlic and onions contain allicin, an antibacterial compound. Don't neglect such high-fiber goodies as bananas, pears, cauliflower, and white corn when you hit the grocery store.

Alison Massey, MS, RD, reviewed this article.

Sources:

"What's in a Strawberry?" American Academy of Nutrition and Dietetics. http://www.eatright.org/nnm/blog.aspx?id=4294968278&blogid=269. Accessed October 18, 2013.

"Fight Back With Phytonutrients." University of Missouri Extension. http://extension.missouri.edu/fnep/nutritiondisplays/phytonutrients/handout.pdf. October 15, 2013.

"Antimicrobial Properties of Allicin From Garlic." National Institutes of Health. http://www.ncbi.nlm.nih.gov/pubmed/10594976. Accessed October 18. 2013

"Phytonutrient FAQs." United States Department of Agriculture. http://www.ars.usda.gov/aboutus/docs.htm?docid=4142. Accessed October 14, 2013.

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Get a 21-Day Tummy! How to Shrink and Soothe Your Stomach

Best-selling author Liz Vaccariello describes the new 21-Day Tummy plan that remedies digestive issues and shrinks the tummy. With this book you'll lose weight, end heartburn, and ease digestion for life. Here's an excerpt.

Steve Vaccariello

Sorry, Mom. I know it’s not proper to confess an embarrassing problem to millions of readers. But a few years ago, I began to notice that my digestion was becoming less regular. I had almost constant pain and bloating and had gained nearly ten pounds. A physical revealed nothing amiss, and technically, I was at a healthy weight. But my clothes didn’t fit, and the discomfort was constant and distracting.

As I started talking about my digestive challenges, other people confided their own struggles. Then I read the stats: From burps and groans to discomfort and moans, millions of Americans have tummy issues. So I did what any health journalist would: I researched the issue, and I asked my staff of editors at Reader’s Digest to help.

We made a discovery that would change my body and my life. The foods that make your belly feel better are the same ones that make it flatter. It is a diet dream: an eating regimen that trims my tummy and solves GI problems like heartburn and reflux, gas and bloating, constipation, diarrhea, and irritable bowel syndrome (IBS).

While dietitians, doctors, and GI sufferers have long suspected a connection between your gut and the rest of your body, science is only now beginning to catch up. We uncovered reams of pioneering studies, many of which upended my notions of what’s good for weight loss and health.

The Weight-Gut Connection
There are two factors that deliver a one-two punch when it comes to weight gain and digestive woes—an imbalance of gut flora (the bacteria in our GI tract) and inflammation.

1) An unhealthy mix of gut bacteria can lead to constipation, diarrhea, gas, bloating, and IBS. Scientists have also identified strong links between an imbalance of digestive tract bacteria and weight gain. The bacteria in the guts of overweight people are different from the bacteria in the guts of thin people, and those differences may determine one’s weight. Gut bacteria can also contribute to inflammation, the other big player here.

2) Inflammation—the immune system’s normal response to injury—can upset your stomach and pack on pounds if it becomes chronic. Seventy percent of our immune function takes place in the gut, which explains why your stomach churns when your immune system reacts to stress. Inflammation can also lead to weight gain. Your body naturally produces chemicals to stop inflammation, but these substances interfere with leptin, a hormone that tells your brain to stop eating because the belly is full. When inflammation becomes chronic (often due to stress), your brain no longer gets the message. Though you’ve consumed enough to fuel your body, you still feel hungry, so you overeat and gain weight.

To convert this science into an eating plan, I teamed up with Kate Scarlata, a registered dietitian who specializes in digestive disorders. Kate created an eating plan that works to balance gut bacteria and cool inflammation at the same time. The 21-Day Tummy diet loads up on foods that soothe your stomach (I call them Belly Buddies) and eliminates those that aggravate it (I call them Belly Bullies). The diet relieves the most common digestive complaints while also trimming your tummy.

See: The 7 Best Foods for Your Belly and The 7 Worst Foods for Your Belly

Next: How 21-Day Tummy works »

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Making Healthy Choices ... With Fast Food

Posted on Jul 7th 2011 11:00AM by That's Fit Editors By Cynthia Vespia David McNew, Getty Images

These are tough, telling times. The economy is making everything more difficult, including eating healthy ... or is it?

Going through the drive-thru doesn't have to mean heading to an early grave. The fast food industry has recognized America's efforts to make better food choices. Most -- if not all -- of the major fast food chains have introduced healthier options to their menus. The problem thus far has been that these so-called "healthier" items were still loaded with sodium and hidden sugars. But with trial and error, there has been some improvement.

Subway, long recognized for having fast, healthy options on their menu, started providing breakfast in early 2010. These additions gained popularity with consumers and have remained on the menu ever since. Subway upped the ante on these breakfast options by providing meal-deals as low as $2.00 or $3.00, which include a cup of coffee. What's great about Subway is the variety of choices you can come up with. No two meals are the same. The breakfast items include your choice of: black forest ham, eggs or egg whites, cheese, bacon and all the fresh veggies you could want -- on your choice of bread, of course. The Western egg white sandwich on a whole-wheat muffin comes in at only 160 calories with a whopping 16 grams of protein. Protein is the building block of muscles and it is also denser than complex carbohydrates, which means that food chock-full of protein will keep you full and satisfied throughout your morning.

In addition to the breakfast items, Subway also offers their Fresh Fit line on the menu, which makes it easier for you to know which items are the healthiest options. These sandwiches include black forest ham, roast beef, the popular veggie delight and my favorite, the oven-roasted chicken (among others).

The healthy choices do not end with sandwiches. Wendy's, long known for their hamburgers, has recently begun adding healthier options to their menu as well. They started by offering an option for which side you choose with your meal. This is particularly good for the kids' menu, which allows you to bypass the greasy French fries and opt for apple slices and a milk or fruit juice instead of soda.

Wendy's newest addition, the Berry Almond Chicken Salad, is a flavorful mix that won't break the bank or ruin your waistline. The salad contains 11 types of various field greens, chopped chicken breast, shaved Asiago cheese, blueberries and sliced strawberries, making it taste just as good as it sounds. The optional toppings include a small bag of sliced almonds and fat-free raspberry vinaigrette dressing. This salad is one of the better varieties I've seen on a fast-food menu. The chicken is grilled -- rather than fried -- and the fruit makes it very flavorful, with just a hint of cheese bringing it all together. The full size ranges between 280-470 calories and the half size comes between 140-270 calories.

Ultimately, there are fast food options out there that will not only satisfy your taste buds, but also keep cash in your pocket and the extra weight off your hips. The next time you're hungry and on the go, remember that the days of grabbing a burger and fries have changed considerably. You have options and you have choices -- make a healthier one.

Cynthia Vespia is a published author, creative design specialist, award-winning video editor, and certified personal trainer through the National Federation of Personal Trainers (NFPT) and National Council on Strength and Fitness (NCSF). Vespia is the author of several novels including "Life, Death and Back" and the Best in Series nominated fantasy e-book "Demon Hunter." Read her blog on Red Room.

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RECIPE: Eggplant-Shallot Stew and Whole-Wheat Couscous

Posted on Jul 22nd 2011 11:00AM by That's Fit Editors By Elizabeth Nolan Brown for Blisstree.com Getty

This week, I picked up both eggplant and shallots at the farmer's market. While searching for ways to cook the eggplant (I'm very bad at eggplant), I came a recipe for eggplant and shallot stew, which sounded so good I wanted to make it immediately. Of course, I was missing almost all ingredients aside from shallots and eggplant, for the recipe (from Eating Well magazine), so here is my own riff on it (à la raisins, cashews and whole-wheat couscous, and minus what sound like complicated spice-grinding and mustard-seed-popping processes).

Eggplant and Shallot Stew with Whole Wheat Couscous
Servings: About 3 // Time: Less than ½ hour

Ingredients:
1 medium-sized eggplant, peeled and cut into small cubes
3/4 cup diced shallots
grapeseed oil
2 serrano peppers*
½ cup raisins
½ cup raw cashews (pinenuts would probably be good, too)
1 cup water
2 cloves peeled garlic
5 fresh basil leaves,* chopped
1 teaspoon fennel seed
dashes of tumeric, cumin and ground black pepper
grated parmesan (if you want)

(* because I also had them from the same farmer's market haul)

Preparation:
In medium saucepan, heat a tablespoon or so of grapeseed oil. Add chopped peppers, letting them toast a little before adding other ingredients.

Add eggplant, shallots, raisins, cashews, water, garlic, basil, fennel seed, spices and pepper. Stir. Bring to a boil. Reduce heat to medium-low, cover and let simmer (at least until eggplant is fork-tender, 3-5 minutes, but I let mine go about 15 minutes, so make everything really soft and the flavors all blended).

Begin couscous-for whole-wheat, medium-pearled couscous, it's 1 cup couscous to 1 ¼ cups water, + a teaspoon or so of olive oil. Bring to a boil, then cover and remove from heat. Fluff/stir after about 5 minutes.

Coarsely mash the eggplant shallot mixture.

Sprinkle couscous with pepper and grated parmesan. Serve stew with or on top of couscous.

More from Blisstree.com:
Summer Seasonables: Tabbouleh Salad Recipe
Summer Seasonables: Lentil, Strawberry and Cucumber Salad Recipe
Summer Seasonables: Raw, Vegan Berry Muesli Recipe

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Cooking Oils, Mushrooms, and The Paleo Diet

There has been extensive debate within the Paleo community recently surrounding the validity of certain cooking oils while following The Paleo Diet.

Hunter-gatherers would have not had access to most cooking oils available to modern society. That being said, animal fats were likely consumed and used as a substitute for cooking oils that are commonly consumed today. Grilling eliminates the need for cooking with oil in pans, but grilling food for every meal is not very realistic for the average individual following a contemporary Paleo Diet.

However, there are a number of common cooking oils that should never be consumed while following The Paleo Diet. These include:

Soybean Oil: Often partially hydrogenated and is highly inflammatory due to the disproportionately high ratio of omega-6 to omega-3 fatty acids.Canola Oil: Derived from the unpalatable rapeseed plant, the oil is stripped of erucic acid to make it edible. Canola oil is often praised for its omega-3 content, but health practitioners often fail to account for the quick degradation of omega-3 fatty acids within the oil due to the 500 degree temperature that is required to manufacture the oil.Cottonseed Oil: Derived from an inedible plant that is used in the textile industry, the oil is used in numerous processed foods including margarine, ice cream, bread, and packaged oysters. As with Canola, Cottonseed also has an unhealthy fatty acid profile and should be avoided at all costs.

Other cooking oils to avoid for rancidity, inflammatory properties, and an unbalanced fatty acid profile:
Safflower OilSunflower Seed OilSesame Seed OilPeanut OilCorn OilVegetable OilGrape Seed Oil
Despite the overwhelming majority of unhealthy oils that are available for purchase at your average grocery store, there is still hope! Swap out the bad for the oils permitted when following The Paleo Diet. Olive Oil: Fantastic for sauteing and as a salad dressing. It is fairly resistant to high heat, which makes it less prone to rancidity. It primarily consists of monounsaturated fats, which are considered safe and healthy.Coconut Oil: While the tropical, shelf-stable oil is relatively high in saturated fats, the saturated fat content should not be a concern and allows for the oil to remain stable at high temperatures. Coconut oil is also very rich in a medium chain fatty acid known as Lauric Acid, which is recognized for its antimicrobial and antifungal properties.Animal Fat: Realistically, this is the closest to a hunter-gatherer cooking fat or oil. Grass-fed beef tallow is preferred. Duck fat is also allowed. However, be careful when consuming fat from pork or chicken, as both contain significantly higher quantities of polyunsaturated fats.

Although there are numerous toxic and potentially lethal species of mushroom species, you should not be worried about consuming the mushrooms you find at your choice grocer. In all likelihood, our hunter-gatherer ancestors likely indulged in various types of mushrooms on a semi-regular basis, knowing the distinct properties to exclude poisonous species. Mushrooms are also relatively low on the glycemic index and are rich in selenium, potassium, riboflavin, niacin – all optimal for your health. Let the mushroom hunting adventures ensue!

Kyle Cordain
The Paleo Diet Team

Mushroom Sauté

3 – 4 Servings

INGREDIENTS

2 cups fresh mushrooms, sliced thin½ sweet onion, sliced thin2 fresh garlic cloves, pressed2 tbsp extra virgin olive oil¼ cup red wine2 leaves fresh basil finely chopped1 sprig fresh rosemary, minced, stem removedGrass-Fed Beef or Buffalo Steaks

DIRECTIONS

1. In large fry pan, saute onions and garlic in olive oil over medium heat until onions are tender.

2. Stir in mushrooms and remaining ingredients.

3. Reduce heat to low and simmer for 5 minutes.

4. Serve over fresh grass-fed beef or buffalo steaks.

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Smoothie Ingredients to Boost Your Metabolism

By Dr. Natasha Turner for Blisstree.com Corbis

Here's a simple thing you can do to tune up your metabolism for summer: have a protein shake each day for breakfast. Choose to do this over cereal or a bagel and you will enjoy better appetite control, increased fat burning and blood sugar balance to avoid cravings all day long. When making your breakfast power treat, consider these super foods or supplements to enhance its therapeutic effects:

The Foundation: Whey Protein Isolate

This powdered supplement is the most bio-available source of protein we can get, making it a great addition to smoothies and shakes. Your liver loves whey protein because it offers us a concentrated source of one of our strongest antioxidants, glutathione. Whey has been proven to promote fat loss, preserve muscle tissue, enhance immunity, aid insulin sensitivity and support recovery after exercise. It is also a source of tryptophan, which can help raise our happy hormone, serotonin and combat stress. Add one serving to your smoothies (approximately 25-30g of protein for women, 35 to 40g for men).

Sprinkle In: Cinnamon

I encourage you to add cinnamon to your smoothies, foods and hot drinks as often as possible not only because it tastes so nice but also because it offers wonderful insulin-balancing effects. A study published in the journal Diabetes Care (December 2003) showed that cinnamon may cause muscle and liver cells to respond more readily to insulin. Better response to insulin means better blood sugar balance and, therefore, less insulin in your body and ultimately less fat storage. Cinnamon also seems to reduce several risk factors for cardiovascular disease, including high blood sugar, triglycerides, LDL cholesterol and total cholesterol. Just a ½ teaspoon a day for 30 days is enough to significantly improve your insulin response and trim your waistline.

Be Generous: Berries

Berries have gained plenty of good publicity as a super food choice for protection against free radicals and inflammation, both of which accelerate aging and contribute to diseases such as cancer and Alzheimer's. Blueberries, in particular, can protect us against sun damage and support eye health. They are high in fiber, low in sugar and contain a potent dose of proanthocyanidins, which are beneficial for skin, cognitive function and cardiovascular health. I recommend adding one cup of mixed frozen berries to your smoothie. As a bonus, raspberries have a whopping 9g of fiber per cup!

Heaps Of: Ground Flaxseeds For Cancer Protection

Flax is full of lignans -- phytoestrogenic compounds that have been proven to help protect us against certain kinds of cancers, especially breast, prostate and colon. Adding two to three tablespoons of flaxseeds to your smoothies, oatmeal, salads or cereals daily can reduce your cancer risk and also provide a dose of four grams of fiber and essential fatty acids. The oils in flaxseeds can go rancid quickly, so be sure to purchase ground flaxseed in a vacuum-sealed package and store them in the freezer. Better yet, you can grind your own daily.

Go For: Ground Chia For Anti-inflammatory Effects

Chia is a gluten-free ancient grain that can be added to just about any food. Chia stabilizes blood sugars, manages the effects of diabetes, improves insulin sensitivity and aids symptoms related to metabolic syndrome, including imbalances in cholesterol, blood pressure and high blood sugar after meals.

On a per gram basis, chia is touted to be:

-The highest source of omega-3's in nature -- with 65 percent of its total fat is from omega-3 fatty acids
-The highest source of fiber in nature -- 35 percent (90 percent of which is insoluble and 10 percent is soluble)
-Abundant in the minerals magnesium, potassium, folic acid, iron and calcium
-A complete source of all essential amino acids and bio-available protein
-If you don't like the consistency or taste of ground flaxseeds, you can add 1-2 tbsp of chia seeds to your shakes, and even top your salads
or other dishes with this mild flavoured seed.

Soothe and Strengthen: L-Glutamine Powder

L-glutamine is the most abundant amino acid in your body. In times of stress or increased metabolic demand, like after exercise, it is an especially important nutrient for energy and repair. Glutamine also maintains healthy integrity of your intestinal tract and enhances the protective mucosal lining, which helps ensure proper nutrient absorption while limiting the amount of toxins that can pass through your intestinal walls. I recommend adding a serving of l-Glutamine powder to your smoothies daily.

Balance and Calm: Inositol

Naturally present in many foods, inositol improves the activity of serotonin in the brain. As a supplement, it is an excellent choice for alleviating anxiety, depression, cravings and for supporting nervous system health. New research also suggests this supplement can be helpful for fertility and polycystic ovarian syndrome. I add one to two scoops of a product called Cenitol from Metagenics in my daily smoothie, which is about four to 12 grams per day.

More from Blisstree.com:
10 Ingredients to Always Put in Your Smoothies
3 Healthy Fats for Weight Loss
8 Ingredients to Never Put in Your Smoothies

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What's a Calorie? (And Other Nutrition Buzzwords, Defined)

Posted on Jul 21st 2011 11:00AM by Emma Gray For AOL Healthy Living Getty

Antioxidants
Antioxidants are substances that prevent the damage that occurs naturally through the digestive process to our cells and DNA. When our tissue comes into contact with oxygen as we breathe and eat, a process called "oxidation" occurs which can set off a reaction that permanently damages cells -- and even DNA -- within your body. Although this is a lot of science talk, oxidative stress is believed to contribute the development of a host of conditions -- including cancer, cataracts, arthritis, stroke and heart disease. Antioxidants can prevent oxidative stress. Some of the most common antioxidants include Vitamin E, Vitamin C, Uric Acid and Melatonin. They can be ingested naturally through certain foods or be taken in supplement form.

Calorie
Calorie is a fairly straightforward term -- a calorie is simply a unit of measurement. One calorie is one unit of energy, specifically the energy it takes to raise the temperature of one cubic centimeter of water by one degree (Celcius). When it comes to food, what we refer to as calories are actually kilocalories, measuring an amount of energy that is 1,000 times larger than a calorie in scientific terms.

So the calories that we see on our food labels are really indicating the amount of energy that will be released into our body when that food product reacts with oxygen. Fats, carbohydrates and proteins have the greatest amount of calories, generally.

Omega-3s
Omega-3 fatty acids are a particular type of essential unsaturated fatty acids. These fatty acids cannot be produced naturally in the human body but are necessary for your body's metabolism, meaning that the only way to get them is by eating foods that contain them or by taking a supplement. Omega-3s naturally occur in fatty fish (i.e. tuna, albacore, salmon etc.) as well as algae, krill and some nut oils. There is some evidence that Omega-3s can boost brain function and put you at less risk for development of chronic health conditions.

Macronutrients and Micronutrients
Nutrients (all of those great things that keep your body going) are divided into two categories -- Macronutrients and Micronutrients. Macronutrients are the big ones (the things we consume most often and in the largest quantities): fats, carbohydrates, alcohol and proteins. Micronutrients constitute everything else.

Unsaturated vs. Saturated Fat
The difference between unsaturated and saturated fats lies in their chemical make-up. The easiest way to think about it is that saturated fats are, in fact, "saturated" with hydrogen. Unsaturated fats are not.

Chemically speaking, fats are made up of what is called "fatty acid chains" -- sets of atoms linked together. When these chains contain at least one double bond (which gets rid of hydrogen atoms in that part of the chain), they are considered unsaturated.

Saturated fats are more likely to come from animal sources, while unsaturated fats often come from plant-based foods. Saturated fats are also solid at room temperature, while unsaturated fats are liquid. Generally, saturated fats are considered to be agents of high cholesterol while the opposite is true for unsaturated fats.

Foods with higher proportions of saturated fats include: butter, lard, coconut oil and milk. Foods with higher proportions of unsaturated fats include: olive oil, avocado, sunflower oil and corn.

To read the rest of this article and find out buzzwords like "trans-fat," and "complex carbohydrate" mean, visit The Huffington Post's health and wellness destination site, Healthy Living.

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Harley Pasternak’s Famous Red Berry Smoothie Recipe

This recipe blends raspberries, blueberries, orange, and flaxseeds for a filling, fiber-rich shake.

See more of Harley Pasternak’s delicious smoothie recipes.

• 1 cup frozen raspberries
• 1/4 cup frozen blueberries
• 1/2 orange, peeled
• 1 scoop vanilla protein powder
• 1 tablespoon ground flaxseeds (or whole flaxseeds, depending on your blender) ?

In a blender or food processor, combine the raspberries, blueberries, orange, protein powder, and flaxseeds.

?

Blend until of desired consistency.

Nutrition Information per serving: 271 calories, 27 g protein, 43 g carbs, 5 g fat, 11 g fiber

Reprinted from “The Body Reset Diet” by Harley Pasternak. Copyright (c) 2013 by Harley Pasternak. By permission of Rodale Books. Available wherever books are sold.

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Should Obese Children Be Taken Out of Their Parents' Custody?

Posted on Jul 13th 2011 1:00PM by Emma Gray

Erik S. Lesser / AP

We're all aware that childhood obesity has become an epidemic in the United States. But how far should we go to make sure that children are making the right lifestyle choices? A controversial piece in the Journal of the American Medical Association suggested that extremely obese children be put into temporary foster care.

The rationale is that -- especially for families that do not have the resources to meet their children's health needs -- taking the child into the state's custody is the best way to ethically protect him or her. Morbidly obese children have a much higher risk of developing an array of conditions including heart disease and hypertension, Type 2 diabetes and respiratory problems.

The author of the original piece, Dr. David Ludwig of Children's Hospital Boston (which is tied to Harvard University) sees foster care as a last resort for children who are desperately in need of help from health care professionals. He also views it as an alternative to risky surgical procedures.

So does Dr. Ludwig's suggestion sound like something our government should seriously pursue? Would it constitute the government greatly overstepping its boundaries? Or would it be the morally just thing to do -- especially in cases where the parents don't have the resources to help their children?

We asked our readers, and here's what some of them had to say:

Kim R.
If parents have the resources to buy junk food continuously, as well as provide the entertainment systems that create sedentary lifestyles, they have the resources to buy fresh fruits and vegetables and a bike for their kids.

Erin R.
If you're going to intervene, find out WHY the kids are fat, parents are fat and fix the whole family. Everyone that you can keep off medications and keep productive and healthy is a victory, no matter the age. Teach 'em all.

Ken S.
Not taking care of your children's obesity could be considered child abuse.

Mari L.
I think it's a mind set the whole family must follow. If the parent has no resource other than "McDonalds is faster and cheaper" it may mean that they're not educated on fast, cheap, healthy meals for the whole family. We fail the parents as much as the child. Take the child away from their parent and they grow up self-conscious, with low self-esteem and emotional problems. We don't need the government taking children away. They need to have resources readily available in my community that will help my entire family in maintaining a healthy lifestyle.

Angelica G.
The government doesn't do a good enough job removing kids who are victims of domestic abuse, so I can't see them being efficient at handling childhood obesity as well. Give parents the tools to deal with the situation and then make them truly responsible for the outcome. Removing a child from their home is a traumatic experience and could possibly make the situation worse.

Amy J.
I don't think so. I think it would be better to provide them with some classes on nutrition than to throw the kids into a system that is already failing.

Lori D.
Bad idea all around. Like some others have already said, provide resources and useful info for parents -- don't try to be the morality police. Not all parents know right off the bat how to be "perfect" parents, so who are they to judge? Some may just need some help not be penalized by losing their kids.

Carol R.
Taking the children away is wrong, illegal and immoral.

The Fitness World
I think it's more about trying to educate parents better on the dangers of obesity in kids rather than losing custody straight away, I don't think enough parents are really fully aware of the future consequences of inactive children and junk food. There should be more advertisements on the dangers in children rather than focusing just on obese adults.

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3 Things You NEED to Know About 7-Eleven Slurpees

Posted on Jul 21st 2011 1:00PM by That's Fit Editors By Abby Lerner for Shape.com Tim Sloan, AFP/Getty Images

Forget cake and presents. When 7-Eleven Inc. celebrates its birthday, the convenience store gives away free Slurpees to customers! 7-Eleven turrned 84 a week and a half ago (7/11/11), and while the company has been giving away Slurpees annually since 2002, this year's event was anticipated to be larger than ever.

A free, ice cold Slurpee can be tough to resist in the summer heat. So to help you decide if the icy drink is worth it, we pulled together a few fast facts on Slurpees.

3 Things You Should Know About Slurpee Drinks Before Your First Sip

1. Consider your Slurpee a summer indulgence, not just another drink. In an average 11-oz slurpee (the size 7-Eleven is giving away on July 11th), depending on flavor, you'll get around 175 calories, 48 grams of carbohydrates (more than the average person should be consuming in a day) and a boatload of harmful chemicals. (Have you ever seen an electric blue fruit at the farmer's market?)

2. While "diet slurpees" may have fewer calories, according to some scientific studies, they're even worse for you than the full-sugar flavors. Here's why: To make up for the lack of real sugar, diet flavors contain aspartame. As aspartame is extremely toxic to many people, the addition of this can be detrimental to your health.

3. Don't be fooled by Crystal Light flavors. Just because the Crystal Light packets you dump in your water bottle contain zero calories, zero sugar and zero carbs, it doesn't mean the Slurpee version is the same. A 16 oz cup comes in at 80 calories. This is still a fine low-cal treat, but we just want you to be aware that it's not calorie free.

More from Shape.com:
50 Seemingly Healthy Foods That Are Bad for You
What's the Real Deal on Detox Diets?
3 Butt and Thigh Moves Celeb Trainers Swear By

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Some Good News? Are Americans Cutting Back on Sugar Intake?

Posted on Jul 29th 2011 12:00PM by That\'s Fit Editors By Amanda Chan for AOL Healthy Living Corbis

Despite the increases in childhood obesity in the United States, Americans are technically consuming less sugar than they did about a decade earlier, according to a new report.

And two-thirds of this decrease is due to people drinking fewer sugar-sweetened sodas.

The study, published in the American Journal of Clinical Nutrition, shows that the percentage of our diets that is comprised of sugar dropped from 18 percent between 1999 and 2000 to 14.6 percent between 2007 and 2008.

"We were surprised to see that there was a substantial reduction over the years," study researcher Dr. Jean Welsh, of Emory University in Atlanta, told Reuters.

Researchers analyzed data from a study of 42,316 people ages 2 and older to see how much added sugar -- that is, sugars that are not naturally included in foods, like fruit -- they consumed.

To continue reading this article, visit The Huffington Post's health and wellness destination site, Healthy Living.

View the original article here

Eat Your Way to Healthy Skin

Posted on Jul 19th 2011 11:00AM by That's Fit Editors By Dr. Natasha Turner for Blisstree.com Getty

In reasonable doses, sunlight enables natural immunity, promotes skin growth and healing, stimulates our "happy" hormone (serotonin) and contributes to an overall sense of well-being. Getting some sunlight for 15 or 20 minutes a day enables the body to manufacture Vitamin D and is responsible for the synthesis of the pigment melanin, the skin's natural sunscreen.

The key is to be cautious while out in the sun and not block it out completely unless you have a history of skin cancer or have another condition which requires that you not be exposed to the sun, like an allergy. Gradually working up to an hour per day of exposure to the sun, outside of the prime hours between 10 a.m. and 3 p.m., and wearing a hat to protect your face, should be relatively safe precautions for most adults. Always use caution in the sun during peak hours of exposure by covering up with light clothing, and if you do choose to use a sunscreen, select one that is broad-spectrum with a minimum SPF of 30.

Nutrition to Protect Your Skin

Certain dietary habits can improve the appearance of your skin. Reducing saturated fat found in meats and dairy products, increasing essential fatty acids through regular consumption of fish, nuts, avocados, and olive oil, as well as topping up your intake of red or orange vegetables and fruits rich in antioxidants (called flavonoids) may reduce skin cancer risk and improve the look of your skin. Aim to have a cup of berries once per day.

Research has also found a link between skin aging and excess sugar and simple carbohydrates. These foods cause an elevation of blood sugar and insulin levels that cause inflammation and contribute to wrinkles and aging. Stable insulin levels can be maintained by eating a balance of healthy fats, lean protein and low glycemic carbohydrates (oats, beans, sweet potato, green vegetables, or rye) with each meal and snack. A perfect lunch and dinner plate should have one-third salad with olive oil dressing; one-third grilled, steamed, baked or stir-fried vegetables; and one-third lean protein (or a serving about the size and width of your palm).

Supplements for Healthy Skin

There are nutrient supplements that you can take to help keep your skin looking healthy and which also reduce the risk of skin cancer:

Vitamin C: Vitamin C is a potent antioxidant and a component of collagen. Essential for tissue repair, healing and a healthy immune response, a typical dose is 500 – 3000 mg per day.

Zinc: Like Vitamin C, zinc is an antioxidant, essential for tissue repair and healing and is a component of collagen. Aim for 15–50 mg per day, but definitely not more than 100mg.

Vitamin E: Vitamin E, another antioxidant, has been found to be effective in reducing the risk of skin cancers. A mixed vitamin E, one that contains all eight types of tocopherols, rather than just d-alpha-tocopherol, is the most beneficial. Avoid all synthetic sources of Vitamin E as they can do more harm than good.

Vitamin A: Another powerful antioxidant that has been proven effective in reducing the risk of skin cancer. A typical dose is 10,000IU per day. If you are pregnant, do not take supplements containing vitamin A beyond the amount found in your prenatal vitamin.

Omega 3s: Omega 3s are naturally anti-inflammatory and are highly moisturizing to the skin, let alone beneficial for the heart, brain and eyes too! The perfect amount is about 2 to 4 grams per day.

Selenium: Selenium is yet another antioxidant that has great promise in reducing the incidence of skin and other types of cancer.

Don't forget to drink water!

Last but certainly not least, the most important component in your summer skin arsenal is reverse osmosis water -- and lots of it. We can get dehydrated very quickly in the sun, which can cause us to look older, fast. Drink at least two liters of water per day, and even more if you are exercising. I tell my patients to drink two cups before every meal. Not only does it help with hydration -- but it's proven to aid weight loss as well.

More from Blisstree.com:
Natural Sunscreens: More Pros Than Cons
New FDA Sunscreen Rules
Best and Worst Sunscreens for Your Skin

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Why We Indulge in Emotional Eating

Posted on Jul 27th 2011 12:00PM by Health.com For AOL Healthy Living Getty

Anyone who's sought solace in pizza or a pint of ice cream knows that food can be comforting. But experts still don't know exactly why we gravitate toward fatty or sugary foods when we're feeling down, or how those foods affect our emotions.

Taste and the pleasant memories associated with junk foods surely play a role, but that may be only part of the story. According to a small new study, hormones in our stomachs appear to communicate directly with our brains, independent of any feelings we have about a particular food.

Most research on food and emotion has looked at the overall experience of eating -- the tastes, smells, and textures, in addition to nutrients. In this study, however, the researchers took that subjective experience off the table by "feeding" the volunteers through an unmarked stomach tube.

To read this article in full, visit The Huffington Post's health and wellness destination site, Healthy Living.

More from Health.com:
Love to Eat? The Trick to Staying Slim
Foods That Boost Your Mood
25 Diet-Busting Foods You Should Never Eat

View the original article here

Does Your Personality Determine Your Weight?

Posted on Jul 22nd 2011 12:00PM by That's Fit Editors By Riddhi Shah for AOL Healthy Living Getty

How spontaneous or neurotic you are could dictate how much you weigh, says a new study.

Yes, that's right -- type A personalities are more likely to have a higher BMI and impulse shoppers are more likely to go through cycles of losing and gaining weight, according to research recently published by the Journal of Personality and Social Psychology.

In the first study of its kind, three researchers from the Department of Health and Human Services followed nearly 2,000 subjects over a 50-year life span. They found that those scoring high on the impulsivity scale were likely to be 11 kilograms (about 24 pounds) heavier than those on the lower end of that scale.

Which personality types are likely to be thin?

The researchers found those who scored high on the conscientiousness scale were likely to be leaner. They also found that those low on agreeableness "predicted a greater increase in the Body Mass Index across the adult life span."

Essentially, the meaner you are, the likelier you are to gain weight as you age.

To read the rest of this article, visit The Huffington Post's health and wellness destination site, Healthy Living.

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Wheat: The Triple Time Bomb

Dr. David Perlmutter, author of The New York Times bestselling Grain Brain, article in The Daily Beast is spot on: “Wheat Threatens All Humans.”  Nevertheless, wheat germ agglutinin or WGA has not yet been shown to appear in human blood following its ingestion.  Our research group actually performed the only experiment that has ever been conducted in humans with WGA consumption, published in the FASEB Journal and our poster presentation in 2010 at Experimental Biology, and we came up empty handed.  We collaborated with Franz Gabor’s group from Austria who had previously developed an ELISA for WGA, and we sent our frozen plasma samples to them for analysis.  We drew venous blood in 14 subjects over a 24 hr period following ingestion of 50 g of wheat germ (the highest natural dietary concentration of WGA) and found no WGA in plasma.

However, like Columbus sailing to the new world, we had absolutely no prior direction in our experiment.  We now believe our experiment was fatally flawed.  Notice in the poster that we presented the major proteins in plasma, and none of them bind WGA.  In fact of the more than 60  proteins found in plasma, only one binds WGA and that protein represents <0.1 % of all plasma proteins.

Accordingly, we were almost certainly looking in the wrong place for WGA.  When we spun down whole venous blood and threw out the formed elements (erthrocytes, WBCs and platelets), we threw out the baby with the bath water.  In all likelihood WGA breeches the gut barrier by first binding to the gut glycocalyx (which causes it to be shed) and  subsequently WGA now has access to the gut epithelial cells, dendritic cells and M cells.

At this point, it is unclear whether WGA takes a transcellular, paracellular (or both) journey allowing it to gain entry into lymph and then into venous blood, where it binds RBCs, WBCs, platelets and other formed elements and thereby gains access to virtually every cell in the body.  Arpad Pustzai group’s earlier work in animal models supports this concept, however they employed concentrations of WGA that could never be achieved via consumption of naturally occuring WGA in whole wheat bread or even wheat germ.

So, tantalizingly, the article still cannot be substantiated by any human experiments.  We would like to perform our experiment once again and analyze WGA in the blood formed elements — but unfortunately have no funding to do this experiment.  One of the most important nutritional/ health experiments for all of humanity has yet to be conducted.

On another note, not only does wheat contain gliadin, which upregulates zonulin, which increases intestinal permeability, it also contains an obscure compound (thaumatin like proteins) which also increase intestinal permeability.  Hence wheat represents a triple time bomb (gliadin, WGA and thaumatin like proteins) which maintain physical and physiological characteristics that almost certainly impair gut function, interact with our immune systems to produce low level inflammation, and impair vitamin D metabolism (not a vitamin at all, but a hormone having receptors in virtually every cell in the body).

In vitro studies show that WGA binds the nuclear pore and prevents vitamin D from causing its normal gene transcription — not a good thing as proper vitamin D metabolism is protective against osteoporosis, cancer, heart disease and all cause mortality.  Hence, as Dr. Perlmutter has suggested, it is likely that wheat consumption will eventually be recognized as a potent health risk for us all, similar to cigarette smoking which was first identified at the population level in the Surgeon General’s recommendations of the early 1960s.

Cordially,

Loren Cordain, Ph.D., Professor

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Moringa: The New Super Food?

Packed with vitamins, minerals, protein and disease-fighting phytochemicals—nutrients especially lacking in developing countries where diets are deficit—the leaves of the Moringa oleifera tree (also known as the horseradish tree) are a life line. The spindly tree's roots, seeds, bark, and huge flower pods are also edible and nutritious, and valued in these areas for their fiber, oils, and medicinal components. Here's what you need to know about this superfood.

In some parts of Africa, India, and other tropical and subtropical regions, the moringa tree (Moringa oleifera) satisfies hunger and is considered a valuable source of nutrients, medicine, and edible oils that are also used to make soaps and cosmetics. The tree grows very quickly as either an annual or perennial plant. In many of these areas, moringa is not only a commercial crop, but also grown locally in backyards and fields for personal use.

In the United States, agricultural researchers have studied the moringa tree's value and feasibility as a food crop and source of fuel oil. "Moringa is loaded with nutrients, and probably has medicinal value, too" says Jed Fahey, a nutritional biochemist at Johns Hopkins Cullman Chemoprotection Center. "Whether it confers health benefits above and beyond other leafy green vegetables have yet to be determined."

Moringa is sometimes referred to as a "superfood" because it is rich in essential amino acids that make it good source of highly-digestible plant protein, as well as zinc and vitamins C and A in the form of beta carotene. The immature green seed pods of the moringa tree are especially rich in amino acids. When they are young and tender, the pods are cut up and eaten raw, boiled or steamed like zucchini or summer squash. Moringa leaves are also eaten raw in salads or cooked like spinach or kale or any other leafy green vegetable, and used as a side dish or in soups and stews. In Africa, the leaves are dried and turned into a powder that can be sprinkled into food. Pregnant women are encouraged to eat it and it's also commonly added to baby formula. In some areas, the bark is eaten for fiber and the flowers are used to make tea.

"For most people in the United States who have access to highly nutritious vegetables and fruits, it's unlikely that moringa will provide any extra benefit," Fahey points out. "If you eat a balanced, varied diet that includes plenty of leafy dark green vegetables—kale, spinach, broccoli, and collards—you'll get enough of everything moringa has to offer."

Although fresh moringa leaves and pods are not readily available in American markets, some moringa products are sold in Indian and Caribbean markets and through health foods stores in the forms of powder, supplements, and teas. Moringa capsule, powder, and tea is also available through online retailers but as with any supplement or natural remedy, speak with your doctor or someone schooled in the use of moringa before trying it in any of form, especially if you have a medical condition or are pregnant or breastfeeding.

Jed W. Fahey, SCD, a nutritional biochemist at Johns Hopkins, reviewed this article.

Sources:

Fahey, JW. "Moringa oleifera: A Review of the Medical Evidence for Its Nutritonal, Therapeutic, and Prophylactic Properties." Part 1. Trees for Life Journal (published Dec. 2005). Web. Accessed 20 Sep 2013.
http://www.tfljournal.org/article.php/20051201124931586

National Institutes of Health. Thurber M. and Fahey JW. "Adoption of Moringa oleifera to Combat Under-Nutrition Viewed Through the Lens of the Diffusions of Innovations Theory." Ecology of Food and Nutrition 2009 48:212-225. Web. Accessed 20 Sep 2013.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2679503/

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Why are Obesity Rates STILL Rising?

Posted on Jul 8th 2011 1:00PM by Sara Gaynes

Tim Sloan, AP/Getty Images

The nation's annual obesity report was released on Thursday with bleak news: In 2010, 12 states had obesity rates above 30 percent, most of them located in the southern U.S. As recently as 2006, only one state was above the 30-percent-mark: Mississippi. Mississippi again came in as the nation's heaviest state, for the seventh year in a row, with Alabama, Louisiana, Tennessee and West Virginia close behind. And more bad news: no state decreased its obesity rate since the 2009 report, though only 16 states showed increases (down from 28 increases a year ago).

Over the last 15 years, our national waistline has grown tremendously -- in 1995, the heaviest state had an obesity rate of 19.8 percent, which is now the obesity rate of our thinnest state, Colorado. "When you look at it year by year, the changes are incremental," Jeffrey Levi, executive director of the Trust for America's Health, which writes the report with the Robert Wood Johnson Foundation, told The Huffington Post. "When you look at it by a generation you see how we got into this problem."

What do you think is the cause of this growing epidemic? What can we do on a larger level to stop the rates from continuing to rise? Why do you think the biggest increases in obesity are concentrated in the South?

We asked our readers and here's what some of them had to say:

Paulissa K.
We can stop pushing tons of grains at people, stop genetically modifying the foods and adding hormones to everything.

Kelly G.
Making good for you foods cheaper and junk food more expensive.

Laura A.
I think one of the biggest factors is economics. It is so much cheaper to buy non-nutritious empty-carb types of food. You can feed a family for so much cheaper. Not to mention it doesn't go bad as fast as fresh food and takes a lot less time to prepare in most cases.

Christie M.
I think fast food and screen time are the biggest issues!

Joanna S.
Because when you are on a budget you can't afford $1.69/pound fresh veggies and end up cooking quick, cheap and fattening foods. Blame high-priced grocery stores.

Krista S.
Lack of exercise, and the ease and availability of cheap, fattening foods. People are always coming up with excuses NOT to change their ways.

Shelly L.
What we need are healthy portion sizes, less processed foods and more play time that is active. Healthy foods that are affordable for those who are on a stricter budget so they can give kids healthy meals instead of meals that fill the hungry spot, because some people do have to choose between better quality/healthier foods and a roof over-head, but kids still gotta get fed.

Jeanette L.
Stop blaming cost and others and look in the mirror. That is who you blame bad choices made on -- your own reflection.

Sherry M.
Healthier foods are more expensive. I think families with children and the elderly on fixed incomes are at high risks for all kinds of problems.

Aimee R.
Plain and simple: you are what you eat. Most people eat processed, "dead" foods that offer zilch for nutrition. Eat the "non-dead" way and lose weight!

Marcela H.
It's so much cheaper to eat food that's unhealthy. It takes time, money and determination to eat healthy. I see many people eating junk food just to make themselves feel better only to find out they feel worse afterwards.

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What Nutritionists Order When Eating Out

Posted on Jul 28th 2011 11:00AM by Emma Gray For AOL Healthy Living Getty

A new study has found that only 1 out of 6 diners pay attention to posted nutrition information on menus -- and while some is better than none, the reality is that the each meal eaten outside of the home tacks on an average of 134 calories to your day.

What's worse is that even for those who are conscious of calorie counts at restaurants, another recent report analyzing foods from 42 restaurants found that nearly 1 in 5 of those numbers may actually be incorrect.

So with conflicting messages, what is a health conscious dieter to do? To help you navigate your next menu, we asked four nutritionists to tell us how they order at various types of restaurants, from a pizza place to an ice cream parlor to a burger joint.

The experts we spoke to include registered dietitians Julie Upton and Katherine Brooking, founders of AppForHealth.com, registered dietitian and spokesperson for the American Dietetic Association, Toby Smithson and registered dietitian and resident nutritionist for "The Biggest Loser," Cheryl Forberg.

Here's their guide to maximizing nutrients, cutting back on calories, taking healthy shortcuts and yes, even indulging in moderation.

Burger Joint
What Our Experts Choose:
-I look for a veggie burger and order it without mayo. I won't eat at a burger place if they do not offer a veggie burger or a salad with cheese (I eat cheese on my salad so that I can get protein at that meal).

Watch out for any extra add-ons that will increase the fat and saturated fat of the meal, like mayonnaise or special cream sauces. Also watch the high-fat sides like french fries. Ordering a salad with the dressing on the side as a side dish helps you meet the recommendations of filling half of your plate with vegetables!
-- Toby Smithson, RD

-I usually get a burger -- but protein-style, without fries but with lots of veggies! Luckily I love mustard, which unlike ketchup, has no sugar. Occasionally I'll have cheese or avocado on my burger as well. To drink, opt for water or iced tea.
--Cheryl Forberg, RD

Ice Cream Parlor
What Our Experts Choose:
-I'll usually just take a few tastes with the tasting spoons that they usually have. If I want something more, I'll try to have all-fruit sorbet or frozen yogurt. Once in a great while, I'll indulge and have a scoop of rich, chocolate ice cream!
--Cheryl Forberg, RD

-Just go for a kid size or one-scoop serving of a more traditional flavor like vanilla, chocolate or strawberry. If you go really exotic -- fudgy, chunky, nutty -- that just means more calories. Opt for a cone -- less ice cream can fit into a cone than a cup -- and cones have hardly any calories.
--Julie Upton, RD

-Because I have diabetes, I look for a "sugar free" ice cream or frozen yogurt. Just because it says sugar free doesn't mean I can eat as much as I want, but it does offer less carbohydrates. --Toby Smithson, RD

-Well, if I find myself at the ice cream parlor, I am definitely going to enjoy some ice cream! Try not to have an ice cream treat more than once every couple of weeks ... even less if you are aiming to lose weight. When you do go, stick with one scoop in a regular-sized cone. And make sure you savor the experience! Skip the sundaes and heavy toppings. My favorite: Mint Choco Chip!!
--Katherine Brooking, RD

To keep reading this article, visit The Huffington Post's health and wellness destination site, Healthy Living.

View the original article here

Tofu: Perfect Health Food...or Not?

Soybeans are unique among legumes because they are rich in high-quality plant protein, as well as in phytoestrogens (plant estrogens) such as isoflavones, that can mimic estrogen and have hormone-like effects in your body. Isoflavones are found in varying amounts in tofu and other soy products such as mature dried soybeans, young green soybeans (edamame), soymilk, and other dairy alternatives made from soybeans.

Substituting soy foods, such as tofu, for some of the meat normally consumed in the average American diet has been hailed as a heart-healthy habit that may reduce serum cholesterol levels and help the heart in other ways. Soy foods have also been associated with decreasing symptoms of menopause, such as hot flashes, protecting against some forms of cancer, and improving bone health.

But at the same time, soy foods have also been linked to an increased risk of various types of cancer and other health issues.

Studies of Asian and Asian-American women have linked higher soy intake in adults to a lower incidence of breast cancer, and even more substantial decrease of risk in women who also consumed soy throughout childhood and their teen years. A Korean women's study also linked the regular use of soybeans and tofu in the diet to a lower incidence of stomach cancer, while a University of Hawaii multi-ethnic study found that a high intake of phytochemicals found in soy foods may reduce the risk of endometrial cancer.

An analysis of the Shanghai Women's Health Study, published in a March, 2013 issue of the Journal of Clinical Oncology, revealed that those with a higher intake of soy foods lived longer on average after a lung cancer diagnosis than those with a low intake of soy foods. An earlier study of Japanese patients found that those with high-soy content in their diets had better lung function and were less likely to develop COPD. In this study, the researchers pointed out that much more research is necessary to see if these findings apply to Western populations, who may have higher rates of smoking and hormone replacement use post-menopause, both of which can affect lung cancer development and prognosis. Western populations are also likely to have a lower lifetime intake of soy food products.

Eating tofu started to become controversial, and its benefits challenged, when some studies indicated possible links between soy foods and thyroid dysfunction, impaired mineral absorption, increased risk of breast cancer recurrence in women with the estrogen receptor-positive (ER+) form of the disease, and decreased testosterone levels in men. Mark Messina, an adjunct associate professor at Loma Linda University in California, executive director of the Soy Nutrition Institute, and longtime soy researcher, points out that the results of many of these studies have been challenged by larger and well-designed studies that showed no association at all, including for women with ER+ breast cancer.

Like many whole grains and other plant foods, soybeans contain phytates, substances that can interfere with mineral absorption. But according to Messina, there is no evidence that a diet containing soy foods results in mineral imbalances. Furthermore, he points out, the calcium in fortified soy products is absorbed as well as the calcium in dairy products.

While the FDA allows a "heart healthy" label on low-fat, low-cholesterol foods that contain at least 6.25g of soy protein in a serving, that label is controversial because of the modest effects soy foods actually have on cholesterol levels. It is important to understand, however, that including tofu and other soy foods in the diet is just one part of a heart-healthy lifestyle.

It is also important to remember that some studies use isoflavone or soy protein supplements, while others collect and compare data about the routine consumption of soy foods. Rarely are the results of one single study considered conclusive, and studies that measure the results of supplements cannot be compared to studies that measure food use.

A plant-based diet that includes moderate amounts of soy foods (up to 25 g/day) as a source of protein and other nutrients is not only safe, but potentially beneficial for most people. As with any specific food or nutrient, however, too much can throw your diet out off balance and may potentially cause problems for some people. "Eating a couple of servings of soy foods each day provides a lot of good nutrition, with the added potential of reducing risk of several chronic diseases," advises the expert. If you have any concerns, speak with your doctor about including soy foods in your diet.

Mark Messina, PhD, MS, reviewed this article.

Sources:

Fumi Hirayama, Andy H Lee, Colin W Binns, Yun Zhao, Tetsuo Hiramatsu, Yoshimasa Tanikawa, Koichi Nishimura and Hiroyuki Taniguchi. "Soy Consumption and Risk of COPD and Respiratory Symptoms: A Case-control Study in Japan," Respiratory Research, published online 2009 June; 10(1)56. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2708141/

G. Yang, X.-O. Shu, H.-L. Li, W.-H. Chow, W. Wen, Y.-B. Xiang, X. Zhang, H. Cai, B.-T. Ji, Y.-T. Gao, W. Zheng. "Prediagnosis Soy Food Consumption and Lung Cancer Survival in Women," Journal of Clinical Oncology, 2013; DOI: 10.1200/JCO.2012.43.0942. http://jco.ascopubs.org/content/31/12/1548

Ko KP, Park SK, Yang JJ, et al. I"ntake of Soy Products and Other Foods and Gastric Cancer Risk: A prospective study," Journal of Epidemiology, 5;23(5):337-43. September 2013. http://www.ncbi.nlm.nih.gov/pubmed/23812102

Korde L, Wu AH, Fears T et al. "Childhood Soy Intake and Breast Cancer Risk in Asian American Women," Cancer, Epidemiology, Biomarkers and Prevention. Preview 2009 April 2009 18;1050.
http://cebp.aacrjournals.org/content/18/4/1050

New York University Langone Medical Center

"The Benefits, Risks and Uncertainties of Soy for Lower Blood Cholesterol"

Last reviewed 2012 July 2012; accessed 2013 November.

http://pediatrics.med.nyu.edu/pulmonary/content?ChunkIID=28103

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10 Fad Diets to Never Try

Posted on Jul 13th 2011 12:00PM by Emma Gray For AOL Healthy Living Getty

Over the last few months there has been a lot of talk about the best diet. (Check out U.S. News' evaluation of 20 popular diets, for instance -- the DASH diet came out on top.) But what about those diets that didn't make the cut ... by a longshot?

While it's great to know what we should be doing to make healthy eating choices (especially since 66 percent of adults in the U.S. are overweight or obese), it's clear that societal pressures to look a certain way (read: thin) push people to look for quick fixes to their weighty woes.

"[Sometimes] people are desperate. And that's a case in point," says Cheryl Forberg, R.D. and resident nutritionist for NBC's "The Biggest Loser." This desperation may contribute to the proliferation of "fad diets" -- those weight loss plans that spur news headlines, but do little for your health -- in the U.S.

Founding director of Yale University's Prevention Research Center and HuffPost Blogger, David Katz, M.D., M.P.H., FACPM, FACP, has a rule of thumb when it comes to assessing the validity of a diet: "If it's not something a parent can share with a child, it is apt to be a very questionable approach."

We spoke to some experts to put together a list of 10 diets that decidedly break Dr. Katz's golden rule. Are there any other diets that you think we should have included?

Cabbage Soup Diet
The Cabbage Soup Diet is a quick fix -- you can only follow the diet plan for seven days at a time. During that week, you can only eat fruits, vegetables and, of course, cabbage soup (staying true to the diet's moniker).

Although followers of this diet often do lose weight, according to Forberg, most of that loss consists of water weight. Not only will the pounds come back on easily, but ultimately, who wants to eat cabbage soup for a week?

Grapefruit Diet
The Grapefruit Diet is also built around limiting calories by greatly minimizing the foods that one is "allowed" to eat. This eating plan, which has been around since the 1930s, sets out a specific set of foods that dieters can eat for meals, which include unsweetened grapefruit juice, black coffee, non-starchy vegetables and some fish and meats.

This diet is hooked on the belief that grapefruit possesses a "fat-burning" quality -- on top of being a source of Vitamin A, Vitamin C and dietary fiber. "The problem with [this] idea is that no science supports [this] claim, and the weight loss the diet triggers is due to the low calorie intake. This ... can rarely be maintained," says Connie Diekman, M.Ed., R.D., L.D., FADA, director of university nutrition at Washington University in St. Louis.

HCG Diet
Although it's been around since the 1950s, the HCG Diet has received quite a bit of press over the past year. Requiring dieters to take in only 500 calories a day -- while the lowest intake recommended by the U.S. Committee on Dietary Allowance is 1,200 calories -- HCG couples caloric restriction with injections of the human choriogonadotropin (HCG) hormone. The hormone is supposed to stimulate weight loss. However, the FDA has approved the hormone treatment for women having fertility issues at this point, but not for weight loss.

Although some experts, such as Dr. Oz, have stated that the diet plan should be researched further, others argue that it is wholly dangerous. "[The HCG diet] features hormone injections ... that are as useful as Dumbo's feather, but that justify a very high cost. The real reason for weight loss is a starvation diet ... which can, in fact, be lethal," says Dr. Katz. Forberg cautions against trying any diet where the caloric intake is so low that exercise is inadvisable. "You don't want to lose your muscle," she says.

Sleeping Beauty Diet
The images conjured up by the Sleeping Beauty Diet's name turn out to be fairly accurate. The plan encourages people to sedate themselves for a few days to "sleep off" weight. The King of Rock 'n Roll himself, Elvis Presley, reportedly was a fan of this diet plan.

While there is evidence that suggests that sleep deprivation hinders weight loss efforts, the answer isn't to jump to the other extreme -- especially when you need sleep aids to do it.

To continue reading and find out what the other six diets are that made the list, visit The Huffington Post's health and wellness destination site, Healthy Living.

View the original article here

Harley Pasternak’s Pina Colada Smoothie

This healthy version of everyone’s favorite vacation drink uses fat releasing coconut milk as its base, making it light, healthy, and delicious.

See more of Harley Pasternak’s delicious smoothie recipes.

• 1 orange, peeled
• 1/3 cup coconut milk
• 1 scoop whey protein powder
• 1 banana
• 1 cup pineapple chunks ?

In a blender or food processor, combine orange, coconut milk, protein powder, banana, and pineapple.

?

Blend until of desired consistency.

Reprinted from “The Body Reset Diet” by Harley Pasternak. Copyright (c) 2013 by Harley Pasternak. By permission of Rodale Books. Available wherever books are sold.

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Paleo Challenges During the Holidays

The season of celebration, gift-giving, and tradition is upon us. Along with all of the fun and festivities, the Paleo dieter is faced with the challenges of maintaining a healthy lifestyle while sorting through the endless sea of desserts, sweets, and holiday treats offered on a daily basis. Whether you have been eating Paleo for years, or just a beginner, this can be a tough time to keep healthy eating a priority. However, it is possible to get through the season, enjoy the special times, and stay committed to your Paleo lifestyle.

The key to success is a well thought out plan that works for you. Think about your family, friends, and work traditions and the foods that are sure to be a part of them. It can be helpful to make a mental or physical list of the food challenges you know will be facing you. We all have family members and friends who make the same dishes year after year. Who can resist Grandma’s homemade fudge, or Uncle Henry’s lasagna?

The key for surviving the holiday unhealthy food fest is to make sure that there will be plenty of nutritious Paleo foods right along with the unhealthy dishes. Be sure your kitchen is well stocked with fresh fruit, veggies, and lean meats and fish throughout the next few weeks. Maintain close to 100% Paleo for the times when you won’t be faced with unhealthy foods. Before heading out the door to the dietary challenges awaiting you at the family gathering, have a healthy Paleo snack to keep from feeling too hungry when you come face-to-face with the offending foods.

For some, making their friends and family aware of their Paleo lifestyle can be beneficial as most people who care about you will make an attempt to include some healthier dishes for the occasion. Often we are asked to bring a dish to contribute to the celebration. This is your opportunity to share your delicious Paleo recipes with others. Who knows, you may even inspire a loved one to adopt the Paleo way of living!

Realistically, there will be times when it is next to impossible to escape a not-so-Paleo meal served to you during the holidays. There may even be certain traditions you value and want to keep as you celebrate the season. Remember the 85-15 Rule for those who don’t want to maintain a strict Paleo Diet at all times. If you eat what your body was designed to eat 85% or more of the time, indulging in an occasional treat for the remaining 15% or less, you will still reap many of the health rewards of The Paleo Diet.

Pick and choose carefully and you will sail through the holidays with your vitality and wellbeing firmly in place. Remember, it’s not what you do on the rare occasion, it’s what you do consistently that makes the difference in your overall health.

The Paleo Diet Team wishes you a very happy and healthy holiday season!

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Diet Soda Linked to Weight Gain, Says Study

Posted on Jul 5th 2011 12:00PM by That's Fit Editors By Amanda Chan for AOL Healthy Living Justin Sullivan, Getty Images

Diet soda might not help you stay trim after all, new research suggests.

A study presented at an American Diabetes Association meeting this week shows that drinking diet soda is associated with a wider waist in humans. And a second study shows that aspartame -- an artificial sweetener in diet soda -- actually raises blood sugar in mice prone to diabetes.

"Data from this and other prospective studies suggest that the promotion of diet sodas and artificial sweeteners as healthy alternatives may be ill-advised," study researcher Helen P. Hazuda, Ph.D., a professor and chief of clinical epidemiology at the University of Texas Health Science Center San Antonio's School of Medicine, said in a statement. "They may be free of calories but not of consequences."

In the first study, researchers collected height, weight, waist circumference and diet soda intake data from 474 elderly people who participated in the San Antonio Longitudinal Study of Aging. They were followed up an average of 9.5 years later, according to the research.

To continue reading this article and find out the full results of the study, visit The Huffington Post's health and wellness destination site, Healthy Living.

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Happy Meals Are Getting Healthier

Posted on Jul 26th 2011 12:00PM by That's Fit Editors By Amanda Chan for AOL Healthy Living
AFP/Getty Images

We all know what's always included in a McDonald's Happy Meal: a burger or chicken nuggets, french fries, a toy, a soft drink. And fruit?

McDonald's announced today (June 26) that it will automatically include both produce AND french fries in every Happy Meal, meaning parents and kids no longer have to opt for either fries or fruit.

And because produce will be included in all Happy Meals, french fry-holder sizes will get smaller -- from 2.4 to 1.1 ounces, ABC News reported.

The revamped Happy Meals will be introduced in September 2011, and will be available in all 14,000 McDonald's restaurants by spring 2012.

While apples will be the main produce option, some McDonald's restaurants may offer carrots, pineapple slices, raisins or mandarin oranges depending on the region and time of the year, according to ABC News. Customers can also request two bags of apple slices instead of apple slices and french fries.

In addition to the Happy Meal changes, McDonald's also plans to reduce sodium in all of its menu items by 15 percent by 2015.

To continue reading this article, visit The Huffington Post's health and wellness destination site, Healthy Living.

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Harley Pasternak’s Famous Green Smoothie Recipe

Can’t stand to eat another salad? This celebrity trainer’s delicious combo of spinach, pears, grapes, and avocado is a great way to jam-pack your day with good-for-you greens.

See more of Harley Pasternak’s delicious smoothie recipes.

• 2 cups spinach leaves, packed
• 1 ripe pear, unpeeled, cored and chopped
• 15 green or red grapes
• 3/4 cup fat-free plain Greek yogurt
• 2 tablespoons chopped avocado
• 1-2 tablespoons fresh lime juice ?

In a blender or food processor, combine the spinach, pear, grapes, yogurt, avocado, and lime juice.

?

Blend until of desired consistency.

Nutrition Information per serving: 275 calories, 20 g protein, 48 g carbs, 6 g fat, 9 g fiber

Reprinted from “The Body Reset Diet” by Harley Pasternak. Copyright (c) 2013 by Harley Pasternak. By permission of Rodale Books. Available wherever books are sold.

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Biggest Loser’s Jillian Michaels Misses the Mark

Many Paleo Dieters recognize the name, Jillian Michaels, who is best known as a personal athletic trainer on NBC’s reality television show, The Biggest Loser. She recently commented upon The Paleo Diet on a video “Paleo Diet Daily Dose with Jillian Michaels | Everyday Health” trending on YouTube.

Because of Jillian’s national notoriety and widespread recognition as a personal trainer, she certainly can influence the way people think about weight loss, healthy eating and exercise.

Nevertheless, her characterization of The Paleo Diet as a “fad diet” shows her naiveté and nearly complete lack of understanding of this lifelong way of eating to maximize health and wellbeing.

The video begins with a woman asking Jillian what she thinks about The Paleo Diet and Paleo lifestyles. From the get go, it is obvious Jillian has little or no familiarity with Paleo Diets and immediately replies, “OK, can I presume then that you are in CrossFit, if you ask me that question?”

The woman responds that she is indeed interested in CrossFit, however Jillian still fails to answer the question directly or why she needs to know the woman’s background before she can answer the question.

Jillian then goes on to say that, “It’s my understanding of [Paleo] is that they don’t eat grains; they’re (sic) predominantly protein and greens. Does that sound right to you?”

The woman responds by saying, “no grains, no dairy.” Jillian says, “Right, forgot the dairy, forgive me.”

This initial interchange is revealing in that Jillian relies upon the questioner to determine just what exactly comprises a Paleo Diet. As the interview proceeds, it become obvious that Jillian has not done her homework and knows next to nothing about the science or logic underlying this lifelong way of eating and how it can improve health and wellbeing while also being effective in promoting weight loss in the overweight and obese.

What Jillian probably doesn’t realize is that her ideas of proper nutrition are similar to The Paleo Diet recommendations. She makes the statement, “Truth of matter, eat healthy, fresh, clean food. Eat in balanced portions – don’t eat more calories a day than you burn. Avoid chemicals and fake foods. I don’t want to see you eating Twinkies, Ding Dongs and cheese balls. That is not food.”

If she would take the time to read some of the popular Paleo Diet books or more importantly the vast peer review scientific literature underlying the evolutionary logic to this way of eating, she might finally understand why “fake foods” are not good for us and why “healthy, fresh, clean foods” promote wellbeing and optimal body weight.

If The Paleo Diet is a “fad diet” as Jillian states, then it is humanity’s oldest “fad diet” having served humanity for at least 2.5 million years. Staple foods introduced during the Neolithic (5,000 to 10,000 years ago) such as grains, dairy and legumes or processed foods (refined sugars, grains, vegetable oils, salt and feedlot meats) introduced during the Industrial and Technological eras comprise humanity’s real “fad diets.”

Our species has had little or no evolutionary experience with the foods (refined sugars, grains, vegetable oils and dairy) that now comprise 70 % of the calories in the typical western diet. By replacing these foods with fresh fruits, vegetables, grass produced meats (if possible), poultry, fish, seafood and nuts, we restore the food types which conditioned our present day genome through eons of evolutionary experience.

To Jillian, the next time you criticize the Paleo Diet, I would highly recommend that you read the key scientific papers I’ve listed in reference below.

Loren Cordain, Ph.D.
Professor, Department of Health and Exercise Science
Colorado State University

REFERENCES

1. Cordain L, Eaton SB, Sebastian A, Mann N, Lindeberg S, Watkins BA, O’Keefe JH, Brand-Miller J. Origins and evolution of the western diet: Health implications for the 21st century. Am J Clin Nutr 2005;81:341-54.

2. Cordain L, The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. J Am Neutraceut Assoc 2002; 5:15-24.

3. Cordain L, (1999). Cereal grains: humanity’s double edged sword. World Review of Nutrition and Dietetics, 84: 19-73.

4. Carrera-Bastos P, Fontes Villalba M, O’Keefe JH, Lindeberg S, Cordain L. The western diet and lifestyle and diseases of civilization. Res Rep Clin Cardiol 2011; 2: 215-235.

Photo courtesy of Parade.com

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Best and Worst Breakfast Choices at Starbucks

By Deborah Dunham for Blisstree.com Christopher Furlong, Getty Images

As I stood in line to pay for my tall, decaf, non-fat, extra-hot mocha the other day at Starbucks, I was tempted by an orange-cranberry scone in the pastry case that seemed to be staring at me. "How bad can a scone be?" I wondered. "It's not like it's one of those glazed apple fritters or oversized blueberry muffins in there," I rationalized. But before I could make up my mind, the perky Starbucks girl was asking for my debit card. Lucky for me; when I got home, I decided to research that beckoning scone, and it turns out, it has a whopping 490 calories and 18 grams of fat. Crisis averted.

That led me to do a little more research on my favorite coffee/social networking/cool-to-sit-around-with-one-of-these-cups-in-my-hand chain. Here are the best and worst breakfast options at Starbucks that I uncovered:

Best Choices:

Egg-White, Spinach and Feta Wrap

With only 280 calories and 10 grams of fat, this wrap is a good source of carbs (33 grams), protein (18 grams) and Vitamin A (45 percent). Just be careful, it also includes 900 mg of sodium, so you'll want to lighten up on salt for the rest of the day.

Reduced-Fat Turkey Bacon with Egg Whites on English Muffin

This is certainly healthier than other fast-food breakfast sandwiches. With 320 calories, it's a bit high, but it only has 7 grams of fat and 7 percent of your day's cholesterol. Plus, it boasts 18 grams of protein and 30 percent of your daily calcium.

Strawberry & Blueberry Yogurt Parfait

This does contain 300 calories, but it is topped with real fruit and contains only 3.5 grams of fat and zero cholesterol. Plus you get a healthy dose of Vitamin C and calcium.

Starbucks Perfect Oatmeal

We love this option. Only 180 calories, 2.5 grams of fat and zero cholesterol, this oatmeal will not only fill you up for the morning, but it also gives you a healthy dose of Vitamin A (25 percent) and iron (50 percent).

Worst Choices:

Bacon, Gouda Cheese & Egg Frittata on Artisan Roll

This breakfast sandwich packs 350 calories, 18 grams of fat, 170 mg of cholesterol and 840 mg of sodium. Plus, we're not a fan of anything with bacon. That practically guarantees it's going to be bad for you and your arteries.

Ham, Parmesan Frittata & Cheddar on Artisan Roll

This sandwich also has 350 calories, and with 62 percent of your day's cholesterol in a few bites, it's hardly worth it.

Veggie Artisan Breakfast Sandwich

This may sound healthy, but with 350 calories and 57 percent of your day's cholesterol, it's hardly on the must-have list.

Apple Bran Muffin

You may think of apples and bran as healthy (which they are), but ordering this muffin is not. It has 350 calories and 34 grams of sugar with virtually no nutritional value. Although it does offer 7 grams of fiber, which we can always use more of.

Cheese Danish

The worst offender. This tiny pasty packs 420 calories, 25 grams of fat and 38 percent of your day's cholesterol. Yikes!

What are your favorite healthy breakfast options?

More from Blisstree.com:
7 Fast Food Iced Tea Drinks: Healthy?
The Healthy Breakfast of Champions Now That Big Breakfasts Are Out
Meatless Monday: 10 High-Protein Vegan Breakfast Recipes

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The Shift: Tory Johnson’s Weight Loss Journey

Good Morning America frequent contributor Tory Johnson opens up in her new book The Shift about the key changes she made for a happier, healthier life.

Courtesy of Tory Johnson

Being fat dominates so many areas of your life—far beyond the obvious of how you look.

I know because until recently I was always fat. OK, obese. I’m 42.

I began to suffer little indignities starting as a child in Miami Beach. I was always last to be picked for a team in phys ed because no one wanted the fat girl on their team. They still don’t.

As a teenager, my concern about the way I looked took over my social schedule. I turned down invitations to pool parties because there was no way I’d wear a bathing suit in front of other kids.

As an adult, my negative body image meant I routinely steered clear of dinner parties and professional events—traditional ways people meet and develop friendships. No way I’d be the only woman in pants while others strutted in tight dresses. I can’t help but think of all the potential connections I missed. All because of my weight.

I got married in a blue suit because I would have looked absurd in a white gown. No one asked why I wasn’t wearing a wedding dress. They knew.

But it wasn’t always about petty vanity. I stayed away from doctors and didn’t have a single medical checkup for more than a decade after I gave birth to twins. I cringed at the thought of getting the inevitable lecture about my weight. Had something been wrong with me physically, I wouldn’t have known. For years, I never had a regular period. This all stemmed from my inability—my refusal—to do anything about my weight.

The Chat changed everything.

Tory’s top 10 weight loss secrets »

It happened 18 months ago when a woman named Barbara Fedida told me my clothes didn’t do me justice and that she wanted to send me to a stylist.

Barbara is the highest-ranking woman executive at ABC News and I am an on-air contributor for Good Morning America.

She never used the words “fat, diet or obesity” but her message was clear: I needed to lose weight. Let’s face it: on TV looks matter.

In my own way, I took her words to mean “lose weight or lose your job,” even though she didn’t come close to making that threat and has assured me to this day that my role was never in jeopardy.

Barbara changed my life. I think she may have actually saved my life. I know she rescued me from continuing on an unhealthy path both mentally and physically and for that I will be forever grateful to her.

That’s why I dedicated The Shift, my new book about how I lost 62 pounds in one year, to Barbara. She told me what I needed to hear and I was ready to listen. In a nutshell, what I came to learn was that what I put in my head is much more powerful than what I put in my mouth.

I’m on a mission to share that message and more with others who have battled weight for years and are finally ready to make The Shift and do something about it once and for all. If I can do it, anyone can.

I’ve always thought that companies should treat employees as people, to view them far more than worker bees. To care about their families and their lives. To invest in their health. In this tough, fast-paced economy, that personal concern has fallen by the wayside in many respects. We’re too busy to care—and that’s a problem.

From the White House to the boardroom, there’s obvious concern about obesity and its links to rising health costs, shorter life spans, lost productivity and absenteeism. Yet simply urging everyone to exercise more, eat right and smoke and drink less isn’t cutting it because Americans are fatter than ever.

It’s time for employers and colleagues to talk frankly about health and weight to peers to figure out a solution—together.

Thanks to that difficult chat, I’ll never again neglect my health.

I appreciate that Barbara cared enough about me, my appearance and my health to engage me with dignity and respect, not shame and embarrassment. All of us can be that person to someone else—and hopefully the recipient of that message will be as open to shifting as I was.

More weight-loss advice from Tory »

Courtesy of Tory Johnson

Tory Johnson is the author of The Shift: How I Finally Lost Weight and Discovered a Happier Life. Connect with her at www.shiftwithtory.com or on Twitter @ToryJohnson.com.

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Why Shedding Pounds Is Tough for Some Women

You've been dieting diligently to try to lose some weight but the scale won't budge. It may not be that you aren't working hard enough; your body's ability to regulate itself may be sabotaging your efforts, says psychologist Margo Maine, PhD, FAED, CEDS and author of The Body Myth. Produced by fat cells, leptin communicates to your brain that the body is hungry. Low levels of leptin and hunger pangs seem to go hand in hand.

Maine says that according to a concept called the "set point theory," each person has a specific weight range where her body is genetically programmed to stay. This means that if you increase or decrease your food intake, your metabolism will adjust to keep you steady, since this is where your body is happiest. As a result, on the weeks when you overeat, your body compensates by burning more calories so you don't go above your comfort zone, while during those times when you carefully watch what you eat, your metabolism adapts by slowing down to conserve calories thus preventing it from dipping below that set point threshold.

All of this is especially frustrating for women attempting to lose weight but finding that in spite of their best effort, they can't get move below their "normal" range. Further complicating the situation is a problem that develops as a result of too much dieting over the years. A Diet Trap occurs when you have unintentionally confused your body's set point because of earlier habits. If you've been a yo-yo dieter—withholding food for periods to get desired results but not being able to permanently keep off the weight—it may be that you've trigger your metabolism to stubbornly cling to every calorie because it's fearful of going into starvation mode. "For this reason, I tell high school and college age students that the easiest way to develop a weight problem forever is to diet as a teenager," Maine says.

Once the set point is adjusted, it may never go back to the way it was. In fact, Maine says she treats women with eating disorders who weigh much more than they should based on what they eat just because their bodies hang on to the calories. She also finds that many very overweight people can't lose weight without going to drastic measures such as bariatric surgery because their body successfully fights attempts to change their weight naturally.

"A lot of people try to recalibrate their set point by eating less and exercising more which works initially by causing water weight loss but that strategy usually doesn't work over the long term," she says.

While you may not be able to undo the problem that years of dieting has caused, Maine says you can change your mindset. To this end, she suggests that you stop worrying about the number on the scale and start thinking about your health overall.

"People can be healthy at many different weights," she stresses. What this means is that in some people the weight recommended on their doctor's BMI chart may not be aligned with other numbers indicating good health. She says that the best weight for you should be where your blood pressure, cholesterol, heart rate, blood glucose levels, and other factors are in the healthy range.

Maine also recommends learning to listen to your body and trusting it so that you eat when you are hungry and stop when you've had enough. Another effective strategy is to get accustomed to eating smaller portions and emphasizing meals that consist mainly of whole foods and are heavy on the fruits and veggies. Research has also shown that regular exercise is also a key component to overall health.

"One way to know if you're in your ideal set point range is that you eat healthy meals based on hunger and fullness and you aren't preoccupied with food all of the time," she says. On the flip side, if you find yourself waking up hungry during the night or craving certain foods frequently, you probably aren't feeding your body enough.

Other signs that you could be below your set point include: being cold often, difficulty falling asleep, feeling irritable and depressed and having a low sex drive.

When you find yourself struggling with your eating patterns or your weight, Maine says you may benefit from seeing a nutritionist or therapist. She also suggests reading Health at Every Size, and visiting the websites of the National Eating Disorders Association, the Binge Eating Disorder Association, and the Academy of Nutrition and Dietetics.

Margo Maine, PhD, FAED, CEDS, reviewed this article.

Sources:

Margo Maine, PhD, FAED, CEDS, Maine & WeinsteinSpecialty Group, LLC. Phone interview 12 November 2013. http://www.mwsg.org

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