13 COMFORT FOODS THAT BURN FAT

Your favorite feel-good foods don’t have to pile on the pounds – some can help you lose weight

By K. Aleisha Fetters, Health.com

They're called "comfort" foods for a reason—they bring back warm memories, tickle your taste buds, and soothe your soul. Though some comfort foods are deep-fried, covered in cheese, or packed with sugar, some can actually help you lose weight. Beat the battle of the bulge with the following cozy eats.

Hot chocolate

Cocoa is packed with antioxidants, which reduce your levels of cortisol, a stress hormone that causes your body to cling to belly fat. In fact, one Cornell University study found that the concentration of antioxidants in hot chocolate is up to five times greater than it is in black tea.

Hot chocolate's combination of carbs and protein can also help your muscles recover faster from a tough workout, according to research in the International Journal of Sport Nutrition and Exercise Metabolism. Adding a dash of cinnamon boosts your treat's health benefits even more—it contains compounds that keep insulin out of the blood stream and from storing fat, says Gidus.

Collard greens 

A single serving of this hearty veggie adds up to a mere 46 calories. A serving also packs more than your daily-recommended doses of vitamins A and K, which can strengthen your immune system for a healthy metabolism, says Jonny Bowden, PhD, a nutritionist and the author of The 150 Healthiest Comfort Foods on Earth. Plus, a cup of collard greens contain 7.6 grams of belly-filling fiber.

Research from the US Department of Agriculture shows that eating fiber-rich foods can lower your body's absorption of calories from carbs.

Chicken noodle soup

 "People who eat a broth- or vegetable-based soup before their meal consume fewer calories overall," says Rania Batayneh, MPH, nutritionist and author of The One One One Diet. "The water in the soup helps fill you up and boosts satiety, and just the act of eating soup helps slow your eating down so that your body has time to notice feelings of fullness."

One Penn State study found that people who ate soup before digging into their entrees reduced their total calorie intake by 20%. Plus, chicken noodle varieties pack the protein, vitamins, and fiber you need to rev your metabolism even after your meal.

Coffee

Your old friend joe can boost more than your mood. It can also boost your metabolism, thanks to a healthy dose of the antioxidant chlorogenic acid (CGA), which increases your body's use of fat for energy, Bowden says.
Research has also shown that the chemical compound can slow the release of glucose into the bloodstream after a meal while lowering insulin resistance to prevent weight gain. Opt for the strong stuff: Several recent studies have found that caffeine in small doses before exercise can improve performance and help your muscles recover in record time.

Pot roast

The moment protein passes your lips, it starts fighting fat. Your body has to work harder to break down protein and use it for energy, which means you burn more calories as you digest it, Gidus says. It also takes more time to leave your stomach, literally keeping your belly fuller for longer.

In one study published in the journal Nutrition Metabolism, dieters who increased their protein intake to 30% of their total diet ate about 450 fewer calories a day. Over 12 weeks, that equals 11 pounds lost—without doing anything else!

Oatmeal

One cup of warm, gooey oatmeal contains 4 grams of fiber and 6 grams of protein, a combination that slows the digestion of carbs, reduces your insulin response, and keeps you fuller for longer, says Batayneh. In fact, a study published in the European Journal of Clinical Nutrition evaluated 38 common foods and found that oatmeal was the third most filling.

When possible, opt for steel-cut oatmeal, which goes through less processing than other varieties and as a result has a lower Glycemic Index score, a measurement of how much a food increases your blood sugar.

Roasted carrots

As a side or mixed in with your favorite meats, the high water and fiber content in carrots fills you up fast. Roast them for a better calorie burn: University of Arkansas researchers found that carrots roasted at 104 degrees contain three times as many antioxidants as raw carrots.

Red wine

In addition to being a heart helper, red wine may be a weapon against excess weight. A 2009 report from the University of Ulm in Germany suggests that resveratrol—the renowned antioxidant found in grape skins—inhibits the production of fat cells. What's more, a substance found naturally in red wine called calcium pyruvate helps fat cells burn more energy, says Gidus.

Meanwhile, in a 2011 study published in the Archives of Internal Medicine, women who had one or two drinks a day were 30% less likely to gain weight than teetotalers. So drink up, but stick to just one glass—each 6-ounce serving contains about 150 calories.

Pumpkin

Don't let the pies fool you. One cup of this good-for-you gourd contains a mere 46 calories and 3 grams of fiber, according to the USDA.
Plus, pumpkin is an excellent source of the antioxidant beta-carotene, which fights the oxidative stress and inflammation in the body that's linked to increased fat storage, Gidus says.

Chili

If soup is filling and protein builds muscle, then chili has all that and more. The combination of the fiber from the tomatoes and the protein from the beans and beef and prevents overeating.

Plus, capsaicin, the compound that gives cayenne, chili peppers, and jalapeños their heat, can also torch fat, says weight-loss specialist and board-certified internist Sue Decotiis, MD. Spices trigger your sympathetic nervous system—which is responsible for both the fight-or-flight response and spice-induced sweating—to increase your daily calorie burn by about 50 calories, she says. That equals about 5 pounds lost over a single year.

Chickpeas

Whether you call them garbanzos or chickpeas, a half-cup serving of these hearty legumes provides about 40% of your daily protein needs and 70% of your daily fiber intake, helping to stabilize blood sugar, control cravings, and prevent overeating, Gidus says.

They're also a great source healthy unsaturated fats that can whittle your waistline. A 2009 study from the University of Newcastle in Australia found that participants who consumed the most unsaturated fats had lower body mass indexes and less belly fat than those who consumed the least.

Roasted potatoes

Spuds don't have a waist-friendly reputation, but they're actually full of nutrients, Gidus says. "White foods contain the disease-fighting chemical allicin," she says. "This chemical, also present in garlic, has been shown to fight inflammation in the body, contributing to smaller waistlines."
Plus, research shows that calorie for calorie, white potatoes are more satisfying than any other tested food.

Mashed sweet potatoes

Eating sweet potatoes can prevent sugar from getting stored around your waistline as fat. How? Sweet potatoes are rich in carotenoids—the orange and yellow pigments in plants that help the body respond to insulin—as well as CGA (also found in coffee). Carotenoids and CGA slow the body's release of glucose and insulin, says Bowden.

Plus, sweet potatoes are filled with fiber, which slows digestion and prevents blood sugar from plummeting—and your hunger from spiking.

Need more happiness? Exercise is the key!

Exercise and Happiness

My grandmother started walking 5 miles a day when she was 60.  She's 97 now, and we don't know where the heck she is.  -Ellen DeGeneres

It's not news that getting regular physical exercise is one of the best things we can do for ourselves.  It keeps us fit, prevents chronic disease, and extends life.  Nearly every day, there are headlines reminding us of its long-term benefits.

But as it turns out, this emphasis on long-term benefits doesn't provide motivation for most of us to actually go out and get the regular exercise we need.  When we weigh the immediate, concrete inconvenience and discomfort of getting up and exercising right now against the future, somewhat-less-than-100-percent-certain health problems of staying put, the short term wins all too often.  It's just the way we're wired.

Exercise and mood: the immediate payoff

That's why the research on exercise and mood is such good news.  The fact is that we don't have to wait for better heart health or longer lives to benefit from exercise.  Working up a sweat is almost certain to make us feel happier right away.

In fact, exercise is one of the most reliable ways to feel good and to sustain that good feeling.  Here's why:

More of the good stuff

Exercise stimulates the brain to release endorphins, chemicals commonly referred to as pleasure hormones. These are the same hormones that are released when we do something we love to do and they make us feel happy. So even if we don't always enjoy the exercise itself, our endorphin-loving brains make sure we feel great about doing it.

Less of the bad stuff

In addition to stimulating the release of endorphins, exercise also burns cortisol, a chemical often referred to as the stress hormone.  Our bodies produce cortisol when we're angry, anxious, or afraid.  Exercise is one of the most effective ways to overcome the effects of cortisol and calm back down.

Positive distraction

When we're stuck in a cycle of negative thoughts or worries, exercise can get our minds off our problems and encourage us to think more broadly about our lives, often leading us to new ideas and solutions.

More confidence

Setting and meeting challenges, no matter how small, makes us feel good about ourselves.  Exercise almost always gives us an immediate sense of accomplishment that can really give a lift to our day.

Finding the time to reap the rewards

Okay, so exercise is going to make us healthier and happier.  But what if we don't have time to do it?  How can we get all those great benefits if we're just too busy to squeeze it in?

Well, it turns out that exercising makes us more productive and efficient, too - so much so that it more than makes up for the time it takes out of our days.

On days when we exercise, we use our time more efficiently, are mentally sharper and more motivated to work, and are more likely to complete what we set out to do.  So no matter how busy we are, it seems that we really do have time to get the emotional and physical benefits of exercise.

And if the prospect of a healthier future isn't always enough to get us out the door, maybe the prospect of a happier day today will do the trick!

Author: Lynda Wallace, Certified Positive Psychology Coach, Montclair, NJ

Eating Out?

Watch Your Cholesterol

The Cleveland Clinic offers these tips for restaurant dining for those who are watching their cholesterol.

• Avoid fried foods.  Instead choose dishes that are roasted, baked, grilled, stir-fried in water or broth, broiled, poached, or steamed.
• Ask for low-fat options such as steamed vegetables instead of fries.
• Skip toppings like butter and cream.
• If you're having an appetizer, make it a broth-based soup.
• Cut the fat off meat and opt for seafood, chicken, or lean cuts.
• Don't add salt to your food.
• Eat slowly to avoid overeating.
• Choose fresh fruit for dessert.

Source: "Health Tip: Watch Your Cholesterol When Dining Out" by Diana Kohnle, MedlinePlus, www.nim.nih.gov/medlineplus, 2/28/13

Getting enough sleep?

Exercise May Help you Sleep

Did you know?  If you're pining for better sleep, getting more exercise may help.  Participants in the 2013 Sleep in America poll who were vigorous, moderate, or light exercisers were significantly more likely to report having a good night's sleep.  Vigorous exercisers reported the best sleep, but simply taking a daily 10-minute walk improved the likelihood of a restful night.

Source: "National Sleep Foundation Poll Finds Exercise Key to Good Sleep," National Sleep Foundation, www.sleepfoundation.org 3/4/13

Cardiac Health

Yoga May Help Control Heart Rhythm

Taking regular yoga classes appears to help people with a common heart rhythm problem control their symptoms.  Yoga may also improve state of mind for people who live with atrial fibrillation, which inhibits contraction of the heart's upper chambers.

Drugs such as beta blockers are often prescribed to control heart rate and rhythm, but they are not effective for all patients.

Participants in a new study had their heart symptoms, blood pressure, heart rate, and other factors tracked for three months.  They then attended group yoga classes at least twice a week for an additional three months.  During the yoga phase, "heart quivering" due to atrial fibrillation was about half as frequent as in the prior three months.  Measures of heart rate, anxiety, depression, and general mental health also improved.

All of the patients were taking medications to control atrial fibrillation during the study.  "Yoga is not a cure in itself," researcher Dhanunjaya Lakkireddy, MD, of the University of Kansas Medical Center told Reuters Health.  "It is a good adjunct to what else these patients should be doing."

Source: "Yoga May Aid People with Irregular Heart Rhythm" by Genevra Pittman, Reuters Health, 1/30/13

Got Veggies?

Vegetables Make the Meal

Adding vegetables to a meal not only increased its appeal (and its nutritional value) but also boosted the diner's perception of the chef, a recent survey showed.  And that chef was usually the diner's mom!

Participants were asked to evaluate meals served with or without vegetables, as well as the cook who prepared the meal.  Meals that included a vegetable with dishes such as chicken, steak, or pasta received high ratings from a choice of 12 attributes, including "tasty" and "loving."  The preparer was more likely to get descriptions such as "thoughtful," "attentive," and "capable."

"Most parents know that vegetables are healthy, yet vegetables are served at only 23 percent of American dinners." said lead researcher Brian Wansink, PhD.  "That means we need to find some new motivations to encourage parents to make vegetables a bigger part of the meal.  If parents knew that adding vegetables to the plate could make what they prepare for dinner seem more appealing, or could increase their own 'heroic ' appeal, then maybe they'd be more inspired to serve vegetables."

Source: "Adding Vegetables Enhances Both Main Dish Expectations and Perception of the Cook," Cornell University 12/12

10 Reason Why You Should Exercise 30 Minutes Every Day

Regular Exercise Really Matters!

Exercising regularly benefits your whole body - physically and emotionally

Outside of the aesthetic reasons people engage in exercise, there are many other overlooked health benefits that are critical to improving quality of life and long-term health.

Daily activity that is 30 minutes in duration, completed in one session, 2 fifteen minute bouts, or 3 ten minute bouts has numerous benefits outside of weight loss and improved appearance.

10 REASONS YOU SHOULD BE EXERCISING 30 MINUTES EVERY DAY

If everyone walked for 30 minutes daily between 3-4 miles per hour it would:

1. Improves your Cardiovascular Health - Exercising delivers oxygen and nutrients to your tissues. This increased blood flow strengthens your heart and lungs making them work more efficiently. Exercising will reduce the risk of cardiovascular disease.

2. Combat Chronic Diseases - Reduce the risk of type II diabetes by 58% if persons at high risk

3. More exercise means more energy - Having 30 minutes of exercise may not seem much to people, but you may be surprised how effective a 30-minute workout can be. For a quick 30-minute exercise, people end up feeling more energized throughout the day, and even until the evening. The more a person improves his or her stamina and strength, the more he or she finds it easy to do tasks every day. Even climbing stairs and carrying groceries would seem like a simple task after 30 minutes of frequent exercise.

4. Ward off viral illnesses - Exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.

5. Reduces the Risk of Cancer - Reduce risk of breast cancer by 20% in white and African American women. Reduce mortality with patients who have been diagnosed with breast cancer by25%. Also, it can reduce the risk of pancreatic cancer among overweight adults

6. Improve Your Brain Power - Keeping yourself fit not only improves your body, but it also helps improve your mental functions. One of the effects of exercise is that it increases the levels of serotonin in the brain. This increase leads to improved clarity and mental function as well as improves your productivity

7. Live longer - Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. E xercise keeps your muscles strong, which can help you maintain mobility as you get older. At least 30 minutes of exercise three days a week seems to reduce cognitive decline in older adults.

8. Improves your Mood - Exercise releases endorphins which promotes feelings of happiness and combats feelings of depression and anxiety.

9. Walking helps alleviate symptoms of depression - Reduce the risk of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

10. Weight Management - Decrease overall bodyweight and percent of body fat

Exercising for thirty minutes straight, in two 15-minute bouts, or three 10-minute bouts everyday is a small price to pay for improving your health, reducing your risk of chronic disease, obesity and maintaining a high quality of life.

Whatever your reasons may be, the fact is that people do need to exercise frequently. Not only does this promote weight loss in the long run, but it also helps people perform better in their everyday activities. So keep yourself healthy and fit through exercise and a healthy diet.

Want to Lose Weight?

Here is the #1 Habit You Need to Break 

By Amy O'Connor, Health Magazine

There are few absolutes in weight loss science. High-carb versus low-carb diets are still the subject of endless debate. Whether snacks make you slimmer or fatter is an argument for the ages. The evidence for calories-in versus calories-burned is even being questioned.

Amid this dissonant squabbling a clarion truth emerges: Eating at night is strongly associated with being overweight and obese. That after-dark nibbling makes you fat seems to be true for people of all ages.

Two new studies ad, ahem, weight to this consensus and offer some insight into why night snacking can make you overweight.

The first measured the effects of nighttime snacking on energy metabolism. The researchers looked at 11 healthy women, who either consumed a 210-calorie snack at 10 am or 11 pm over 13 days. After the 13-day period, researchers measured the basil metabolic rate for each group.

The conclusion: eating at night changes your metabolism for the worst. Eating the snack at night decreased fat oxidation (the rate at which fat is metabolized into energy and not stored as excess flab) and boosted total and LDL, aka “bad” cholesterol.

A similar study looked at 52 volunteers with the goal of understanding how sleep timing affects weight. The result: Eating in the evening or before sleeping seems to predispose individuals to weight gain because they consumed more calories at night (a phenomenon familiar to anyone who mindlessly munches brownie bites during Homeland).

The best advice: Don’t snack after 6 pm, or—if you are a night owl—after 8 pm. And make sure the snacks you choose after dark are healthy and low-cal.

Got Inspiration?

Need a little push to get that extra 30 minutes of exercise?

Check out these quotes from the famous and not-so-famous:

• Strive for progress, not perfection.  -Unknown
• You want me to do something...tell me I can't do it.  -Maya Angelou
• You miss 100% of the shots you don't take.  -Wayne Gretzky
• If you don't make mistakes, you aren't really trying.  -Unknown
• You live longer once you realize that any time spent being unhappy is wasted.  -Ruth E. Renkl
• Strength does not come from physical capacity.  It comes from an indomitable will.  -Mahama Gandhi
• Motivation will almost always beat mere talent.  -Norman R. Augustine
• I'd rather be a failure at something I enjoy than a success at something I hate.  -George Burns
• Energy and persistence conquer all things.  -Benjamin Franklin
• Nothing great was ever achieved without enthusiasm.  -Ralph Waldo Emerson
• No act of kindness, however small, is ever wasted.  -Aesop
• Insanity: doing the same thing over and over again and expecting different results.  -Albert Einstein
• Ability is what you're capable of doing.  Motivation determines what you do.  Attitude determines how well you do it.  -Lou Holtz
• Motivation is what gets you started.  Habit is what keeps you going.  -Jim Ryan
• I've missed more than 9,000 shots in my career.  I've lost almost 300 games.  26 times, I've been trusted to take the game winning shot and missed.  I've failed over and over and over again in my life.  And that is why I succeed.  -Michael Jordan
• Fear is what stops you...courage is what keeps you going.  -Unknown
• The finish line is just the beginning of a whole new race.  -Unknown
• The difference between a goal and a dream is a deadline.  -Steve Smith
• Just do it.  -Nike
• In seeking happiness for others, you find it for yourself.  -Anonymous
• The secret of getting ahead is getting started.  -Mark Twain
• It's not who you are that holds you back, it's who you think you're not.  -Anonymous
• Luck is a matter of preparation meeting opportunity.  -Oprah Winfrey
• It's never too late to become what you might have been.  -George Elliot
• Clear your mind of can't.  -Samuel Johnson

Got a Fast Food Craving?

Fast Food Hasn't Gotten Much Healthier, Study Says
Researchers analyzed 14 years of menus from familiar U.S. chains

WebMD Medical News  
By Robert Preidt, HealthDay Reporter 

WEDNESDAY, May 8 (HealthDay News) -- Next time you have a craving for fast food, don't kid yourself that choices today are much healthier, a new study says.

The nutritional quality of menu items at fast-food restaurants has improved only modestly over 14 years, according to researchers.

The researchers analyzed menus from eight fast-food restaurant chains. The menus from 1997-1998 to 2009-2010 came from McDonald's, Burger King, Wendy's, Taco Bell, Kentucky Fried Chicken (KFC), Arby's, Jack in the Box and Dairy Queen.

The study authors used the U.S. Department of Agriculture's Healthy Eating Index to evaluate the nutritional quality of the menu items. Overall, the score for all eight restaurants increased from 45 to 48 during the 14-year period.

During that time, menu scores did not change for fruit, whole fruit, total vegetables, dark green and orange vegetables, legumes, total grains, whole grains, and oils. The good news was that scores improved for meat, saturated fat, and calories from solid fats and added sugars. On the other hand, scores for milk/dairy and sodium got worse.

The overall nutritional quality score of 48 associated with these eight restaurants fell below that of the average American diet (55), which the USDA considers far from ideal, according to the study appearing online May 7 and in the June print issue of the American Journal of Preventive Medicine.

"Given the role of fast food in Americans' diets, restaurants are in a unique position to help improve the diet quality in the U.S. by improving the nutritional quality of menu offerings," lead investigator Mary Hearst, an associate professor of public health at St. Catherine University in St. Paul, Minn., said in a journal news release.

"Modest improvements in average nutritional quality of menu offerings across eight fast-food restaurant chains were observed, which is consistent with both legislative efforts (e.g., banning trans fat) and the industry's own statements about creating healthier menu options. However, considering that fast food is ubiquitous in the U.S. diet, there is much room for improvement," she added.

More than one-quarter of American adults eat fast food two or more times a week, the study authors noted in the news release.

According to the author of an accompanying journal commentary, Margo Wootan, of the Center for Science in the Public Interest in Washington, D.C.: "This tiny increase [in the nutritional quality of fast food] is disappointing, and a bit surprising, given the many pronouncements by companies that they have added healthier menu options, switched to healthier cooking fats, are reducing sodium, and are touting other changes in company press releases and advertising."

The Key to Happiness?

Exercise and Happiness

My grandmother started walking 5 miles a day when she was 60.  She's 97 now, and we don't know where the heck she is. - Ellen DeGeneres

It's not news that getting regular physical exercise is one of the best things we can do for ourselves.  It keeps us fit, prevents chronic disease, and extends life.  Nearly every day, there are headlines reminding us of its long-term benefits.  But as it turns out, this emphasis on long-term benefits doesn't provide sufficient motivation for most of us to actually go out and get the regular exercise we need.  When we weigh the immediate, concrete inconvenience and discomfort of getting up and exercising right now against the future, somewhat-less-than-100-percent-certain health problems of staying put, the short term wins all too often.  It's just the way we're wired.

Exercise and mood: The immediate payoff

That's why the research on exercise and mood is such good news.  The fact is that we don't have to wait for better heart health or longer lives to benefit from exercise.  Working up a sweat is almost certain to make us feel happier right away.

In fact, exercise is one of the most reliable ways to feel good fast and to sustain that good feeling.  Here's why.

More of the good stuff

Exercise stimulates the brain to release endorphins, chemicals commonly referred to as pleasure hormones.  These are the same hormones that are released when we do something we love to do, and they make us feel happy.  So even if we don't always enjoy the exercise itself, our enhdorphin-loving brains make sure we feel great about doing it.

Less of the bad stuff

In addition to stimulating the release of endorphins, exercise also burns cortisol, a chemical often referred to as the stress hormone.  Our bodies produce cortisol when we're angry, anxious, or afraid.  Exercise is one of the most effective ways to overcome the effects of cortisol and calm back down.

Positive distraction

When we're stuck in a cycle of negative thoughts or worries, exercise can get our minds off our problems and encourage us to think more broadly about our lives, often leading us to new ideas and solutions.

More confidence

Setting and meeting challenges, no matter how small, makes us feel good about ourselves.  Exercise almost always gives us an immediate sense of accomplishment that can really give a lift to our day.

Finding the time to reap the rewards

Okay, so exercise is going to make us healthier and happier.  But what if we don't have time to do it?  How can we get all of those great benefits if we;'re just too busy to squeeze it in?

Well, it turns out that exercising makes us more productive and efficient, too - so much so that it more than makes up for the time it takes out of our days.

On days when we exercise, we use our time more efficiently, are mentally sharper and more motivated to work, and are more likely to complete what we set out to do.  So no matter how busy we are, it seems that we really do have time to get the emotional and physical benefits of exercise.

And if the prospect of a healthier future isn't always enough to get us out the door, maybe the promise of a happier day today will do the trick.

Source: Life in Balance by Linda Wallace - Taste for Life Magazine May 2013

Daily Caloric Intake

How Many Calories Do You Need

Many formulas calculate how many calories you need each day to maintain your current weight or to lose weight.  Here is a quick and easy way to determine approximately how many calories you need each day to maintain your present body weight and how many calories you need to lose weight.

To Maintain Weight: multiply your weight in pounds by 15 if you're moderately active (you do housework, gardening, and brisk walking for 30 to 60 minutes most days) or by 13 if you're sedentary (you sit all day with no planned exercise).  For example, if you're moderately active and weigh 200 pounds, your average intake is 3,000 calories per day (200 x 15).

To Lose Weight: you need to take in fewer calories than you currently do.  For example, to lose 1 pound per week you need to reduce your calories by 500 per day.  That's because 3,500 calories (500 calories x 7 days) equals 1 pound of body fat.  Losing 1 to 2 pounds a week is considered a healthy rate of weight loss.  If that's too much calculating for you, just consume fewer calories than you do now.  Most women lose weight if they take in 1,200 to 1,500 calories per day; most men lose weight if they consume between 1,600 to 1,800 calories per day.

Sleep...Glorious Sleep

Sleep, Diet Linked

People who eat a large variety of foods tend to have the healthiest sleep patterns, according to new research.  "Those who report between 7 to 8 hours of sleep each night are most likely to experience better overall health and well being." said Michael A. Grandner, PhD, of the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania.  "So we simply asked the question, 'Are there differences tin the diet of those who report shorter sleep, longer sleep, or standard sleep patterns?'"

Using data from the 2007-2008 National Health and Nutrition Examination Survey, the researchers broke sleep patterns into very short (less than 5 hours per night) short (5 to 6 hours), standard (7 to 8) and long (9 or more hours).  They also examined participants' daily dietary intakes.  They found that short sleepers consumed the most calories and long sleepers the least.  Short and long sleep were also linked with lower food variety, while standard sleepers ate the biggest variety.  Such variety is an indicator of an overall healthy diet.

"What we still don't know is if people altered their diets, would they be able to change their overall sleep pattern?" Dr. Grandner said.  "This will be an important area to explore going forward, as we know that short sleep duration is associated with weight gain and obesity, diabetes, and cardiovascular disease."

SOURCE: "Eat to Dream: Penn Study Shows Dietary Nutrients Associated with Certain Sleep Patterns," University of Pennsylvania 2/6/13

Understanding Nutritional Labels

How to Understand and Use the Nutrition Facts Label

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People look at food labels for different reasons. But whatever the reason, many consumers would like to know how to use this information more effectively and easily. The following label-building skills are intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.

 

The Nutrition Facts Label - An Overview:

The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). The bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product.

In the following Nutrition Facts label we have colored certain sections to help you focus on those areas that will be explained in detail. You will not see these colors on the food labels on products you purchase.

 

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  The Serving Size

(#1 on sample label):
 

The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.

Example
	Single Serving	%DV		Double Serving	%DV
Serving Size	1 cup (228g)			2 cups (456g)
Calories	250			500
Calories from Fat	110			220
Total Fat	12g	18%		24g	36%
Trans Fat	1.5g			3g
Saturated Fat	3g	15%		6g	30%
Cholesterol	30mg	10%		60mg	20%
Sodium	470mg	20%		940mg	40%
Total Carbohydrate	31g	10%		62g	20%
Dietary Fiber	0g	0%		0g	0%
Sugars	5g			10g
Protein	5g			10g
Vitamin A		4%			8%
Vitamin C		2%			4%
Calcium		20%			40%
Iron		4%			8%

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  Calories (and Calories from Fat)

Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).

 (#2 on sample label):
In the example, there are 250 calories in one serving of this macaroni and cheese. How many calories from fat are there in ONE serving? Answer: 110 calories, which means almost half the calories in a single serving come from fat. What if you ate the whole package content? Then, you would consume two servings, or 500 calories, and 220 would come from fat.
 

General Guide to Calories

• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high
   

The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet.

Eating too many calories per day is linked to overweight and obesity.
 

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Fish and Shellfish

A healthy diet should include at least two portions of fish a week, including one of oily fish

That is because fish and shellfish are good sources of many vitamins and minerals. Oily fish – such as salmon and fresh tuna – is particularly rich in long-chain omega-3 fatty acids, which may help to keep your heart healthy.

Most of us should have more fish in our diet, including more oily fish. However, there are maximum recommended amounts for oily fish, crab and some types of white fish. There is also additional advice for women who are pregnant or breastfeeding, and children and babies.

For a healthier choice, go for steamed, baked or grilled fish or shellfish, rather than fried. This is because frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter.
To ensure there are enough fish to eat now and in the future, we should try to eat a wide variety of fish and to choose fish from sustainable sources.

Types of fish

Different types of fish and shellfish provide different nutrients.

Oily fish
Examples of oily fish are salmon, mackerel, sardines, trout and herring. These are: rich in long-chain omega-3 fatty acids, which may help prevent heart disease, & a good source of vitamins A and D.

There are some oily fish with bones that you eat. These include whitebait, canned sardines, pilchards and tinned salmon (but not fresh salmon). These fish can help make our bones stronger because they are good sources of calcium and phosphorus.

White fish
Examples of white fish are cod, haddock, plaice, pollack, coley, dab, flounder, red mullet, gurnard and tilapia. White fish are: very low in fat, making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat, a source of omega-3 fatty acids, but at much lower levels than oily fish.

Shellfish
Shellfish includes prawns, mussels and langoustine. They are: low in fat, a good source of selenium, zinc, iodine and copper.  Some types, such as mussels, oysters, squid and crab are also good sources of long-chain omega-3 fatty acids, but they do not contain as much as oily fish.

Oily fish and omega-3

Oily fish contains a special kind of fat, called long-chain omega-3 fatty acids. Long-chain omega-3 may help prevent heart disease. It is also important for women who are pregnant or breastfeeding because it can help a baby's nervous system to develop.

Oily fish are the richest source of long-chain omega-3. Some white fish and shellfish also contain long-chain omega-3, but not as much as oily fish. The main shellfish sources of long-chain omega-3 are mussels, oysters, squid and crab.

Which fish are oily fish?
These fish are all oily fish, and so good sources of long-chain omega-3: anchovies, carp, herring (bloater, kipper and hilsa are types of herring), jack (also known as scad, horse mackerel and trevally), mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh), whitebait.

Canned tuna does not count as oily fish. Fresh tuna is an oily fish, but when it is canned the amount of long-chain omega-3 fatty acids is reduced to levels similar to those in other fish.

How much fish?

Most people should be eating more fish, including more oily fish.  A healthy diet should include at least two portions of fish a week, including one of oily fish. But for certain types of fish there are recommendations about the maximum amount you should eat.

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Cutting down on red meat

Why Red Meat May Clog Arteries

CLEVELAND, April 10 (UPI) -- A compound abundant in red meat and added as a supplement to energy drinks may promote the hardening of the arteries, U.S. researchers say. 

Dr. Stanley Hazen of the Cleveland Clinic and Robert Koeth, a medical student at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University, said the bacteria living in the human digestive tract metabolize the compound carnitine, turning it into trimethylamine-N-oxide, or TMAO, a metabolite the researchers previously linked in a study to the promotion of atherosclerosis -- hardening of the arteries.

The researchers tested the carnitine and TMAO levels of omnivores, vegans and vegetarians, and examined the clinical data of 2,595 patients undergoing elective cardiac evaluations.

They also examined the cardiac effects of a carnitine-enhanced diet in normal mice compared to mice with suppressed levels of gut microbes, and discovered TMAO altered cholesterol metabolism at multiple levels.

The researchers found increased carnitine levels in patients predicted increased risks for cardiovascular disease and major cardiac events like heart attack, stroke and death -- but only in subjects with concurrently high TMAO levels.

Additionally, the study, published in the journal Nature Medicine, found specific gut microbe types in subjects associated with both plasma TMAO levels and dietary patterns, and that baseline TMAO levels were significantly lower among vegans and vegetarians than omnivores.

Foods that Safely Reduce Blood Glucose

Foods that Safely Reduce Blood Glucose

As we age, one of our priorities is maintaining optimal glucose levels to avoid heart disease, cancer, and diabetes.

There are certain foods proven to decrease blood sugar levels.  Specifically, barley and black beans have been extensively studied for their ability to maintain glycemic control.  Including these two glucose-lowering foods as part of your normal diet can help maintain better blood sugar levels.

 

Barley Lowers Blood Sugar and Insulin Levels

Excessive dietary carbohydrates, such as white rice and potatoes, trigger surges in blood glucose, a key factor in the world-wide epidemic of type II diabetes.  Aging increases this effect - beginning as early as age 20.

National Institutes of Health data indicate that 35% of Americans aged 20 or older have abnormally high blood glucose levels - known as prediabetes - as do 50% of those aged 65 years or older.

Fortunately, research has established that consumption of insoluble dietary fiber - which is found in certain whole grains, including barley - is associated with a reduced risk of type II diabetes.  Barley is also a rich source of soluble fiber.

In fact, one study conducted on over-weight women found significantly lower insulin and glucose responses following barley ingestion, compared to ingestion of oats.  The researchers concluded that particle size - flour versus flakes - made little difference.  The reduced glucose effect was determined to be the result of the higher content of the soluble fiber in the barley.

In summary, barley improves risk factors for cardiovascular disease and stroke, is a rich source of soluble and insoluble fiber - both of which benefit gastrointestinal health, and, like other fiber-rich foods, is associated with weight control.

 

Black Beans Also Target Blood Sugar

Studies show a strong association between increased consumption of the common bean - which includes black beans, pintos, and others - and a reduced risk of chronic diseases, including type II diabetes.

In 2012, this was confirmed in two separate, randomized trials in which beans were demonstrated to significantly lower glycemic response in type II diabetes.

Scientists believe that the compounds in beans may help slow activity of the enzymes that help break down starch into sugar.  This would reduce or slow down sugar release.

Also, beans have a low GI (glycemic index), which by definition means they produce a relatively low rise in blood glucose after a meal - compared to high glycemic index items such as white rice, which sharply elevate glucose and increase oxidative stress.

In addition to the above, beans lower cardiovascular disease risk factors, improve biomarkers for cancer risk, may inhibit obesity, and promote healthy gastrointestinal function.


To read the full article from Life Extension Magazine, click here.

Excessive Sodium Intake Leads to High Blood Pressure

Cut Salt to Save Lives

A gradual reduction of sodium in the US diet could save hundreds of thousands of lives, according to a new report from the American Heart Association (AHA).

Americans consume about 3,600 milligrams (mg) of sodium per day, with about 80 percent of it coming from commercially prepared and processed foods.  The AHA recommends consuming less than 1,500 mg per day, but it reports that a reduction to about 2,200 mg per day over 10 years would save up to half a million lives.

Excessive sodium intake contributes to high blood pressure, which increases the risk of heart attack, stroke, and other cardiovascular issues.

Lose Weight the Healthy Way

Lose Weight the Healthy Way
By Kathleen Zelman, MPH, RD, LD

It's never too late or too early to turn over a new leaf and resolve to get your waistline under control – again. There is no reason to wait until January 1st for the annual promise to get to a healthy weight.

So which is the best diet? There are thousands of diets to choose from but the challenge is figuring out which one is right for you. It really doesn't matter which diet you choose because all diets help you lose weight.

The secret to success is finding the diet plan that helps you lose weight and keep it off permanently. After all, what good is losing weight if you go right back to your old habits and regain the lost weight?

In search of a healthy diet plan
Experts agree, the best diet is one that is sustainable. It doesn't matter how scientific the program sounds or how fast it claims to work or even how many people have tried it. What matters is whether you can stick with the plan forever. Forget the word 'diet' and consider the plan your new way of eating, at least most of the time.

Nobody is perfect and that should not be your goal. Aim to be a "B" student instead of an "A" student because striving for perfection can lead to binges or throwing in the 'diet' towel.

Another approach is to think of your diet plan as a bank account with an allotment of calories and try to make healthy choices to use your calories. On occasion, it is fine to go over in calories as long as the majority of the time you stick to a consistent routine. In order to have sustainability and satisfy hunger, diet plans should not go below 1200 calories for women and 1500 calories for men. Once you achieve your weight loss goals, these numbers should increase by at least 200 calories per day.

Fit in fitness
The role of exercise has been in the news lately questioning the importance of exercise, especially in weight control. Make no mistake about it, exercise matters. Getting regular physical activity is absolutely essential for your heart, lungs, and muscles, for stress relief and to burn calories.

At the end of the day, losing weight is about taking in fewer calories than you burn so if exercise makes you hungrier; choose low calorie foods and drinks so you don't upset the calorie balance. Bottom line, moving more, working fitness into your daily routine will help you lose weight and make you healthier.

Components of a healthy weight loss plan
There is no such thing as "one size fits all" but a sound diet plan should contain all of the following:

• Promotes at least 3 meals daily 
• Physical activity component 
• A wide variety of foods from all the food groups, especially nutrient rich, low calorie fruits, vegetables, beans, whole grains, low fat dairy 
• Written by a credentialed professional 
• Promotes slow and steady weight loss of 1-2 pounds per week 
• Portion control 
• Allows healthy snacks between meals 
• Does not rely heavily on supplements 
• Includes small portions of your favorite foods and beverages 
• Is science-based 
• Includes a plan to help maintain weight loss 
• Recommends drinking plenty of water 
• Advocates a support network from friends, family or programs 
• An evaluation of your eating habits and suggestions for improvement 
• Is flexible enough to allow eating out 
• Advocates healthy fats and omega 3 fatty fish twice weekly 

The most important aspect is to find a diet you can live with so you can start reaping the multiple health benefits of weight loss and regular physical activity.

The Healing Powers of Herbs and Spices

The Healing Powers of Herbs and Spices
By Kathleen Zelman, MPH, RD

Most people think about healthy foods and beverages as their ticket to a healthy diet. But experts say the power of health and wellness goes beyond whole foods and includes herbs and spices.

Beyond eating a diet according to the government's MyPlate, which is chock full of fruits, vegetables, beans, lean protein, whole grains, healthy fats and low-fat dairy, add spices to your favorite dishes. Herbs and spices can boost the nutritional quality of your diet.

Not only do herbs and spices provide flavor for very few calories, they also contain disease-fighting antioxidants. Stock your spice rack or kitchen with these five spices to help boost the health of your family meals.

Five Easy Pieces
These five stand-out spices are commonly found in most kitchens and have been shown to offer health benefits. Many other herbs and spices also have medicinal properties, but these five are among the best:

Cinnamon
Health Benefit: may help control blood sugars and also may help prevent and treat heart disease.

Cinnamon contains polyphenols, natural substances that work similar to insulin in the body and may help control blood sugar levels, especially in people at risk for diabetes and heart disease. Studies show people who take ¼ to ½ teaspoon of cinnamon twice a day may help lower glucose, cholesterol and triglyceride levels up to 30 percent.

Tips:

• Use whole cinnamon whenever possible as the ground variety can fade after a few months. 
• Sprinkle cinnamon on apples, applesauce, bananas, melons, oranges and sweet potatoes. 
• Combine equal parts of cinnamon with cardamom and black pepper for a spice rub on meats. 
• Add a stick of cinnamon to soups, stews and iced tea. 
• Use cinnamon in desserts such as rice pudding, pies and cakes. 
• Mix cinnamon with hot coffee. 
• Top whole grain cereal or bread with cinnamon and little sugar. 

Tumeric
Health Benefit: may help reduce inflammation at the cellular level.

Tumeric, a member of the ginger family, contains the bright yellow compound curcumin. This ingredient is rich in antioxidants that may protect and improve the health of all organs in the body. The antioxidants prevent oxidation and inflammation that may help prevent chronic diseases.

Turmeric, of course, is a key ingredient of curry, a staple of Indian cuisine.

Tips:

• Spice up your curry with turmeric. 
• Sprinkle turmeric in a pan to toast before sautéing veggies. 
• Spice up and add color to lentils, fish dishes and rice with turmeric. 
• Blend it with butter or trans fat-free margarine and to add flavor to cooked vegetables. 
• Put zest into chicken soup, stews or chili by adding a teaspoon of turmeric. 

Coriander
Health Benefit: may help improve digestion.

Coriander comes from the coriander seeds of the cilantro plant. Oils within the seeds contain antioxidants that may help relax digestive muscles and reduce discomfort from digestion problems.

Tips:

• Combine coriander seeds with peppercorns in your peppermill grinder. 
• Grind coriander seeds with a mortar and pestle or an electric spice grinder. 
• Add whole seeds to soups, stews, fish, casseroles, marinades and vinaigrettes. 
• Combine coriander, garlic, butter and paprika for a Moroccan rub on meats. 
• Warm milk, honey, coriander and cinnamon for a delicious beverage. 
• Add Middle Eastern flavor to pancakes and waffles by adding ground coriander. 

Fennel Seed
Health Benefit: may help reduce menstrual cramps.

Fennel is both an herb and a spice that gives licorice and anise their distinctive taste. Fennel seeds contain phytochemicals, including phytoestrogen-like compounds that may help reduce menstrual cramps in women. It may even help calm colic babies.

Tips:

• Buy whole fennel seeds that will keep for up to three years and grind as needed. 
• Use fennel seeds liberally with foods of the Mediterranean diets such as tomatoes, olive oil, basil and seafood. 
• Add fennel seeds to Italian dishes, fruit salads and egg dishes. 
• Toasting fennel seeds will bring out the flavor before adding to foods. 
• Combine fennel with thyme and oregano in marinades for vegetables and seafood. 

Ginger
Health Benefit: may help calm nausea.

Ginger is well known for its ability to quell a queasy stomach, especially from motion sickness or morning sickness.

Tips:

• Grate fresh ginger over veggies or noodles. 
• Toss sliced, chopped or dried ginger into marinades or stir fry dishes. 
• Rub meat with ginger for added flavor and tenderness. 
• Add a piece of fresh ginger to your favorite tea. 
• Sprinkle ginger and brown sugar on roasted squash or sweet potatoes. 
• Fresh ginger can be shredded, minced, sliced or grated and does not need to be peeled. 
• Substitute fresh ginger for dried using a 6:1 ratio of fresh: dried. 

Sources
Grotto, David. 101 Foods That Could Save Your Life, 2007, Bantam Books. 
Aggarwal, Bharat and Yost, Debra. Healing Spices: How to Use 50 Everyday and Exotic Spices to Boost Health and Beat Disease, 2011, Sterling Books.

Brown Bag It!

The Benefits of Brown Bagging

To some, bringing a brown bag lunch to work may not seem like the most exciting thing to do. Just the term “brown bag” can sound a little boring. But when you consider the benefits brown bagging brings, the prospect of packing your own lunch quickly becomes more appetizing. Check out these benefits of brown bagging and get to packin’.

Benefit #1: Brown Bagging is Healthier
Have you ever wondered what’s actually in a typical fast food burger and fries? The answer is a lot—a lot of calories, and tons of fat. Consider this. A double Whopper with cheese, king size fry and king size coke at Burger King rings in at almost 2,100 calories and 100 grams of fat. That’s all your calories and more than your share of fat for the day in just one meal! Conversely, a home packed turkey sandwich on wheat bread with baked potato chips and a healthy drink totals about 500 calories and about six grams of fat.

Any way you slice it, packing a moderately healthy lunch from home will almost always beat the fast food competition hands down when it comes to nutrition.

Benefit #2: Brown Bag And Get More Done
When you consider travel time—and the time it takes to get your food once you get seated—going out to lunch each day can take too much time. By packing your lunch and eating at your office, you’ll be able to catch up on email, return voice mail messages, and sew up all the loose ends that accumulate during the week. Don’t feel like working through lunch? Take some time for yourself by reading a book, surfing the day’s headlines, or just daydreaming at your desk. Plain and simple, if you’re not rushing to make it to a restaurant during your lunch hour, you’ll have much more time to concentrate on more important things.

Benefit #3: You’ll Save Big Bucks
Here’s a newsflash, eating out is expensive! Have you ever really considered how much you spend on eating out for lunch? The calculation is pretty simple. Take an average meal price of seven dollars and multiply it by 20 (the approximate number of working days in a month). That’s $140 a month, and almost $1,700 per year. That’s enough money to buy two round trip plane tickets to Europe or lease a brand new economy car. When you sit back and consider it, that’s a lot of money to save just by packing a lunch to work.