Health & Life

Facts On Fats Could Prompt Healthier Eating

2008-04-03T18:28:00.001+02:00

ScienceDaily (Mar. 25, 2008) — The 2005 Dietary Guidelines for Americans included—for the first time—recommendations that U.S. consumers keep their intake of trans fatty acids as low as possible. Landmark research conducted by scientists at the Beltsville Human Nutrition Research Center (BHNRC), Beltsville, Md., contributed to that conclusion. The BHNRC is part of the Agricultural Research Service (ARS), the U.S. Department of Agriculture's chief scientific research agency.

In the early ARS study, 58 adult volunteers were fed four different controlled diets, described as moderately high trans fat, high trans fat, high saturated fat, and high “heart healthy” oleic acid.

LDL "bad" cholesterol levels were measured each time the male and female volunteers completed a diet for a 6-week period. The study showed that after the volunteers consumed any of the trans-fat or saturated-fat diets—as opposed to the oleic acid diet—their LDL cholesterol levels were significantly increased.

The scientists also reported that it’s important not to replace dietary trans fats with saturated fats. The dietary guidelines now recommend consuming less than 10 percent of daily calories from saturated fatty acids; that's 22 grams or less for a 2,000-calorie diet. But a 2007 ARS data analysis shows that about 64 percent of adults exceed this recommendation.

The BHNRC researchers studied the levels and sources of saturated fat and unsaturated fats in the American diet. The analysis was based on nationally representative dietary-intake survey data from What We Eat in America/NHANES 2003-2004. The research was led by nutritionist Alanna J. Moshfegh, who heads the BHNRC Food Surveys Research Group.

Adapted from materials provided by US Department of Agriculture.

7 Most Effective Exercises

2008-02-24T18:05:00.002+01:00

By Barbara Russi Sarnataro

Experts say there is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart.
That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.
So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.

1. Walking.

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

It's not just for beginners, either: Even the very fit can get a good workout from walking.

"Doing a brisk walk can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopaedic and sports rehabilitation at Beth Israel Medical Center in New York. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else.

Don't go from the sofa to walking an hour day, though. Richard Cotton, a spokesman for the American Council on Exercise, says beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session.
"Don't add more than five minutes at a time," he says. Another tip: It's better to lengthen your walks before boosting your speed or incline.

2. Interval training.

Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.

"Varying your pace throughout the exercise session stimulates the aerobic system to adapt," says Cotton. "The more power the aerobic system has, the more capacity you have to burn calories."

The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.

3. Squats.

Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."

And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example.

"They give you the best bang for the buck because they use the most muscle groups at once," says Oldsmar, Fla., trainer David Petersen.

Form is key, though, warns Petersen.

"What makes an exercise functional is how you perform the exercise," he says. "If you have bad technique, it's no longer functional."

For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear, says Cotton: "The knee should remain over the ankle as much as possible."

"Think of how you sit down in a chair, only the chair's not there," suggests Gotlin.

Physical therapist Adam Rufa, of Cicero, N.Y., says practicing with a real chair can help.

"Start by working on getting in and out of a real chair properly," he says. Once you've mastered that, try just tapping the chair with your bottom, then coming back up. Then do the same motion without the chair.

Gotlin sees lots of patients with knee pain, and says quadriceps weakness is the cause much of the time. If you feel pain going down stairs, he says, strengthening your quads with squats may very well help.

4. Lunges.

Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.

"A lunge is a great exercise because it mimics life, it mimics walking," only exaggerated, says Petersen.

Lunges are a bit more advanced than squats, says Cotton, helping to improve your balance as well.

Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor.

Petersen suggests that you imagine sitting on your back foot. "The trailing leg is the one you need to sit down on," he says.

To make a lunge even more functional, says Rufa, try stepping not just forward, but back and out to each side.

"Life is not linear, it's multiplanar," says Rufa. And the better they prepare you for the various positions you'll move in during the course of a day, the more useful exercises are.

5. Push-ups.

If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time.

"I'm very much into planking exercises, almost yoga-type moves," says Petersen. "Anytime you have the pelvis and the core [abdominals and back] in a suspended position, you have to rely on your own adherent strength to stabilize you." Push-ups can be done at any level of fitness, says Cotton: "For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes."

Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.

There are always ways to make it harder, says Rufa. Once your form is perfect, try what he calls the "T-stabilization" push-up: Get into push-up position, then do your push-ups with one arm raised out to the side, balancing on the remaining three limbs without rotating your hips.

6. Abdominal Crunches.

Who doesn't want firm, flat abs? Experts say that when done correctly, the familiar crunch (along with its variations) is a good choice to target them.

For a standard crunch, says Cotton, begin lying on your back with feet flat on the floor and fingertips supporting your head. Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.

Be careful not to pull your neck forward of the rest of your spine by sticking the chin out; don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.

For his part, Petersen teaches his clients to do crunches with their feet off the floor and knees bent. He says that with feet kept on the floor, many people tend to arch the back and engage the hip flexors.

"Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says.

To work the obliques (the muscles on the sides of your waist), says Cotton, take the standard crunch and rotate the spine toward one side as you curl off the floor.

"Twist before you come up," he says. "It's really important that the twist comes first because then it's the obliques that are actually getting you up."

But keep in mind that you won't get a flat stomach with crunches alone, says Cotton. Burning belly fat requires the well-known formula: using up more calories than you take in.

"Crunches work the ab muscles; [they're] not to be mistaken as exercise that burns the fat over the abdominals," he says. "That's the biggest myth in exercise going."

7. Bent-over Row.

Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps.

Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)

Technique

These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute.

"Done with good technique, all exercises do what they're supposed to do," says Petersen.

The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.

So especially if you're a beginner, it's a good idea to seek the advice of a fitness trainer - whether it's a personal trainer or a trainer at your gym -- to be sure your form is safe and correct.

How to Fight Depression and Anxiety

2008-02-02T16:22:00.000+01:00

WebMD Feature from "Psychology Today" Magazine

What's the best way to deal with depression and anxiety? Quickly and definitively. Whatever kicks them off, depression and anxiety both are maintained by styles of thinking that magnify the initial insult and alter the workings of the brain in such a way that the longer an episode exists, the less it takes to set off future episodes.

Anxiety and depression are probably two faces of the same coin. Surveys have long shown that 60 to 70 percent of people with major depression also have an anxiety disorder, while half of those suffering anxiety also have symptoms of clinical depression.

The stress response system is overactive in both disorders. Excess activity of the stress response system sends emotional centers of the brain into overdrive so that negative events make a disproportionate impact and hijack rational response systems. You literally can't think straight. You ruminate over and over about the difficulties and disappointments you encounter until that's all you can focus on.

Researchers believe that some people react with anxiety to stressful life events, seeing danger lurking ahead everywhere—in applying for a job, asking for a favor, asking for a date. And some go beyond anxiety to become depressed, a kind of shutdown in response to anticipated danger.

People who have either condition typically overestimate the risk in a situation and underestimate their own resources for coping. Sufferers avoid what they fear instead of developing the skills to handle the kinds of situations that make them uncomfortable. Often enough, a lack of social skills is at the root. Some types of anxiety—obsessive-compulsive disorder, panic disorder, and social phobia—are particularly associated with depression.

The fact that anxiety usually precedes the development of depression presents a huge opportunity for the prevention of depression. Young people especially are not likely to outgrow anxiety on their own; they need to be taught specific mental skills.

Cognitive-behavioral therapy (CBT) gets at response patterns central to both conditions. And the drugs most commonly used against depression have also been proved effective against an array of anxiety disorders.

Although medication and CBT are equally effective in reducing anxiety/depression, CBT is better at preventing return of the disorder. Patients like it better, too, because it allows them to feel responsible for their own success. What's more, the active coping that CBT encourages creates new brain circuits that circumvent the dysfunctional response pathways.

Cognitive-behavioral therapy teaches people to monitor the environment for the troubling emotional landmines that seem to set them off. That actually changes metabolic activity in the cortex, the thinking brain, to modulate mood states. It works from the top down. Drugs, by contrast, work from the bottom up, modulating neurotransmitters in the brainstem, which drive basic emotional behaviors.

Treatment with CBT averages 12 to 15 weeks, and patients can expect to see significant improvement by six weeks. Drug therapy is typically recommended for months, if not years.

Exercise is an important adjunct to any therapy. Exercise directly alters levels of neurohormones involved in circuits of emotion. It calms the hyperactivity of the nervous system and improves function of the brain's emotion-sensing network. It also improves the ability of the body to tolerate stress. What's more, it changes people's perception of themselves, providing a sense of personal mastery and positive self-regard. It also reduces negative thinking.

However, just telling a distressed person to exercise is futile, as depression destroys initiative. The best thing a loved one can do is to simply announce: "Let's go for a walk." Then accompany the person out the door.

Advice on Depression

2008-01-23T16:23:00.000+01:00

Have your job, your mortgage -- your life -- pushed you into depression? The Dalai Lama can help.

The ancient practices of Tibetan Buddhism -- meditation, mindfulness, empathy, and compassion -- are offering world-weary Americans a better perspective on life and its hardships.

By feeling compassion for others -- seeing even our enemies in a new light -- we can ease our own stress and anxiety, the Dalai Lama told a crowd of thousands, gathered for his visit to Atlanta in October 2007. Through "inner disarmament" -- reducing anger, hatred, and jealousy -- we create a path to our own happiness and world peace, he said.

The Dalai Lama has long shown the world that, even in adversity, inner peace is possible. In his many books, he has taught us The Power of Compassion, The Power of Patience, and The Art of Happiness. As the spiritual leader of Tibet, he has toured the world, inspiring multitudes to embrace this philosophy of compassion.

He has also inspired leading scientists at Emory University and elsewhere to study traditional Tibetan Buddhist practices and ethics, researching them as a treatment for depression.

Much of our inner turmoil is due to negative feelings like fear and anger, the Dalai Lama said during his Atlanta visit. "Those emotions that disturb our peaceful mind must be eliminated. In times of great distress, our best friend is inside the heart ... it is our compassion."

A compassionate attitude sustains one's good health, whereas feelings of anger, hate, and fear can hurt the immune system, he said. Trust develops between people when there is evidence of genuine concern and warm-heartedness. Good creates more good -- even if it comes slowly.

Cultivating Compassion as Depression Therapy

In developing compassion and inner peace, daily meditation is key, explains Geshe Lobsang Tenzin Negri, PhD, a senior lecturer and director of the Emory-Tibetan Partnership.

During meditation, one becomes mindful of one's thoughts and feelings, he tells WebMD. "Meditation is a moment-by-moment awareness of your thoughts. Then, we work to change those negative feelings -- to view other people and their actions differently."

It is a human tendency to react to certain thoughts and feelings in a preconditioned way, says Geshe Lobsang. "We all have aversions and cravings, likes and dislikes. If a thought of a person comes up, we tend to immediately react based on whether we like or dislike them. That sets up a chain reaction about what's wrong with that person."

That cycle of preconditioned reactions is what we seek to change. "When people cause us difficulty, we can learn to see that they have difficulties in their own lives -- and that they act from ignorance or weakness," he says. "It's not about condoning injustice. What's wrong is wrong. But we can see them as our spiritual teachers, teaching us lessons like patience."

We can also look for "unintentional kindness" from people who help us survive -- providing the food we eat, the clothes we wear, etc., he explains. "We need to see beyond the superficial relationships to connect at a deeper level, where we all share the same aspirations." The world begins to feel less harsh, more nurturing.

"The challenge is to develop a deep sense of empathy for all people we interact with -- whether they are friends, people who give us difficulty, or people who are neutral to us," says Geshe Lobsang. "It's all about recognizing that they, too, have misfortunes and difficulties in their daily lives -- and that all beings want to be free of these difficulties, for their own happiness."

Through these practices, we can develop a real sense of connectedness with other beings, which is the source of empathy, compassion -- and, ultimately, our happiness. "That's how Martin Luther King Jr., Ghandi, and the Dalai Lama can feel compassion for their enemies," he says.

You'll notice the spillover effect into your daily life, Geshe Lobsang adds. "When certain thoughts arise that might disturb you, you are able to notice them so you don't get stuck with them. You move on with the job at hand."

Meditation in Depression Therapy

Regularly meditating on compassion can also help prevent depression by reducing a person's emotional and physical reaction to stress in his or her daily life, says Charles L. Raison, MD, a psychiatry professor and co-director of Emory's Collaborative for Contemplative Studies.

"We look at compassion meditation as a protective strategy, sort of like exercise," he tells WebMD.

Over the past three decades, research has shown that meditation produces a relaxation response that helps decrease metabolism, lowers blood pressure, and improves heart rate, breathing, and brain waves. As the body receives a quiet message to relax, tension and tightness seep from muscles.

Meditation has gained millions of converts, helping them ease anxiety, stress, and chronic pain, improve heart health, boost mood and immunity, and resolve pregnancy problems.

By learning the Tibetan practice of "mindfulness meditation," it is possible to break the cycle of negative thinking that feeds depression, says John D. Dunne, PhD, co-director of Emory's Contemplative Practices and Studies programs.

"Negative thoughts are very real to depressed people," says Dunne. "They interpret their own actions in a very negative way ... have a very negative sense of self. They hold onto these thoughts very, very strongly."

Because a depressed person is so self-focused, it's difficult to convince them that their negative thoughts are not reality, he adds. "The goal of mindfulness meditation and compassion is to end this self-focus, this negative tone."

Learning to Be Compassionate

A secularized version of the practice called compassion training is a step-by-step method for developing compassion. It is being used in Emory's research studies to examine the health benefits of meditation and compassion, says Geshe Lobsang.

At its essence, compassion requires that we develop a sense of connectedness to others, which will give us empathy for them, he explains. "If we are genuinely able to feel empathy for others, then compassion is the natural outcome."

In compassion training, students focus on developing that sense of deep connection with all beings, he says. "We develop a way of seeing how others are kind to us, even if it's unintentional kindness. Whether they intended to be kind to us or not, we can choose to perceive it as kindness."

Compassion Training Transforms the Mind

Using MRI brain scans, scientists have begun tracking the effects of compassion training.

"We are finding that we can transform the brain by changing the mind," says Richard J. Davidson, PhD, director of the Laboratory for Affective Neuroscience and the Keck Laboratory for Functional Brain Imaging and Behavior at the University of Wisconsin at Madison. The brain region related to compassion, the insula, "is quite special," he explains. "It is the only brain area that monitors the body and provides the brain with information on what is going on in the body. It sends signals to the body that might change during emotional distress."

Compassion training can generate a state in which loving and compassion envelops the whole brain, he says. When people meditate on compassion, the signals to the insula and other brain regions involved in empathy and understanding are changed. The change is more dramatic among advanced practitioners, compared with novice practitioners, he adds.

His studies have shown that with even a little compassion training, people can reap a physical benefit.

Volunteers who received compassion training online -- and practiced it for 30 minutes a day for two weeks -- showed significantly greater propensity to want to help people who were suffering. They also reported a higher level of well-being, confidence, and positive feelings. MRI brain scans of these volunteers showed greater activation in the insula, Davidson reports.

Raison has studied the effects of compassion training in Emory freshmen -- examining the body's stress response system, specifically inflammation that links stress with depression. These same inflammatory processes are risk factors for other diseases including heart disease, stroke, diabetes, cancer, and Alzheimer's disease.

In one of his studies, freshmen who got six weeks of compassion training had less physiological stress response in a test -- heart rates, blood pressure, stress hormone levels, and other stress-related markers -- compared with students who participated in a discussion group instead.

Not only that, students in the "compassion group" who actually practiced the meditation -- rather than just taking the training classes -- fared the best in the stress test. They had the least stress reaction, he reports.

"They came in the door a little different than the other kids who didn't practice it," Raison says. "These types of meditations help people reduce their reaction to stress."

Meditation: No Magic Depression Treatment

While meditation can help many who are depressed, it's not a sure-fire cure, Raison tells WebMD. "In fact, many people with mood disorders find they can't do meditation when they're depressed." Their thoughts are too overwhelming. They are anxious, nervous, and can't sit -- and likely they need antidepressants, he says.

"For people who are seriously depressed -- or whose depression involves too much internal focus and rumination -- meditation can make their depression worse," he tells WebMD. "Early on, they begin to realize things about themselves they are uncomfortable with."

Meditation provides true insight into why we behave as we do, Raison says. "There can be a shocking realization when you start watching your thoughts. You see the junk that's in there, and it can be very distressing. Every individual case is different. With depression, which can be so disabling and overwhelming, we need to use wisely all treatment modalities to give people the best outcomes."

The 9 Most Fattening Foods of Winter

2008-01-16T15:50:00.000+01:00

Cold-weather favorites that can lead to winter weight gain.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Controlling weight during the cold, dark days of winter is an issue for most of us. Studies show that many people gain at least a pound between November and January. And the worst part: That gain is usually permanent. Blame it on the cold weather that makes outdoor exercise less appealing, cravings for fattening comfort foods, and the seemingly endless weeks of holiday celebrating. And of course, you can hide your expanding waistline under layers of warm clothing. It's a wonder more of us don't gain more than a pound each winter!

Once you no longer have that youthful metabolism that lets you eat donuts, French fries, and fried chicken without gaining an ounce, it is time to cut down -- or even eliminate -- some of the most fattening foods, experts say. It's certainly OK to splurge on the occasional small portion of a decadent food, but most adults do better if they stay clear of the temptations.

"Keep in mind that it is easier to keep your weight stable than it is to take off the pounds" says Jayne Hurley, RD, senior nutritionist for the nonprofit watchdog group Center for Science in the Public Interest.

The foods that "talk" to us in winter tend to be hearty comforting and holiday favorites that are also often packed with artery-clogging fat, calories, and sodium.

"In summer there is an abundance of light foods, but when winter rolls around it is natural to want to beef up and yearn for richer foods," says Katherine Tallmadge, MS, RD, an American Dietetic Association spokeswoman.

And, of course, the American way is to have more than just one calorie-rich dish (witness the popularity of the holiday buffet). Studies show, the greater the variety, the more we eat.

"If there are 10 types of holiday cookies or several creamed side dishes, it only makes sense that you want to try them all," says Tallmadge, "and in the end, a wide variety encourages overeating."

Most Fattening Foods of Winter

So what are the worst winter foods, the calorie-packed culprits that we should stay away from? The truth, experts say, is that there really are no "bad" foods. A few bites of even the most fattening food can fit into your diet. But there certainly are foods that are worse for us than others. When you check out the nutritional numbers on these foods, keep in mind that most adults need fewer than 2,000 calories, 65 grams of total fat, and 20 grams of saturated fat each day.

Here are picks from the experts for the nine winter foods most likely to pack on the pounds:

Macaroni and cheese. It's an all-time favorite comfort food for both kids and adults, but it can wreak havoc with your diet. A 12-ounce serving of Stouffer's macaroni and cheese has 529 calories, 25.7 grams of fat, and 10.6 grams of saturated fat. Calories can climb higher when ingredients like high-fat meats or sausage are tossed in. And some restaurants even sell deep-fried mac and cheese as an appetizer! Your best bet when eating out is simply to find another side dish. At home, "modify the recipe by using a low-fat cheese, low-fat milk, and stretch it with additional vegetables to improve the nutritional profile and still taste great," says Liz Weiss, author of The Mom's Guide to Meal Makeovers.
Cream-based soups, bisques and chowders. "Warm soups and chowders feel so nutritious, but if they are loaded with cream, they are also loaded with calories," says Tallmadge. Soups also tend to be high in sodium, and if you crumble salty crackers into the bowl or top with cheese, the sodium level soars even higher. A one-cup serving of Harry's Lobster Bisque (Costco) has 380 calories, 27 grams of fat, 16 grams saturated fat, and 1,240 milligrams of sodium. The New England clam chowder at Chili's, meanwhile, has 940 calories, 65 grams fat, and 34 grams of saturated fat. "Choose soups that are broth based, like vegetable or minestrone, and pair it with a salad or a whole-wheat roll," suggests Tallmadge.
Cream- and cheese-based casseroles, or those topped with cheese, bacon, fried onions, or buttered crackers. Who doesn't love the traditional hash brown casserole, gooey with cheese and potatoes? But brace yourself, because one serving has 568 calories, 40 grams of fat and 21 grams of saturated fat -- and this is for a side dish! Creamed, scalloped, and au gratin dishes may start out with healthy ingredients like broccoli, green beans, or potatoes. But when you add cream, butter, and canned soups and top them with cheese, bacon, and/or fried breadcrumbs, you can easily quadruple the calories. "Shave calories by substituting low-calorie mix-ins such as fat-free sour cream, low-fat cheese, or reduced-fat soups," says American Dietetic Association spokeswoman Suzanne Farrell. For a tasty, healthy side dish, try oven-roasted vegetables -- 6 ounces of oven-roasted new potatoes has just 100 calories and 4.5 grams of fat.
Cheesecake treats. Cheesecakes are typically loaded with artery clogging fats. In just one slice of chocolate Oreo mudslide cheesecake from the Cheesecake Factory, you get 1,050 calories, 71 grams of fat, and 34 grams of saturated fat. And don't think ordering a muffin will save you when you're craving a cream-cheese treat. Starbuck's pumpkin cream cheese muffin has 490 calories, 24 grams of fat, and 6 grams of saturated fat. Better to skip these rich desserts and satisfy your sweet tooth with a 150-calorie Skinny Cow ice cream cone -- or suck on a peppermint for a mere 20 calories.
Chili and stews loaded with ground beef, sausage, and/or cheese. When you make them yourself, with small portions of lean meat, lots of vegetables and beans and a sprinkle of low-fat cheese, chili and stews can be nutritious and filling. But when you order them out, beware. At Chili's, a bowl of chili with cheese will cost you 500 calories, 35 grams of fat, and 15 grams saturated fat. At Quizno's, the bread bowl chili has 760 calories, 23 grams of fat, and 7 grams saturated fat. "Stews or chili have the potential to be very hearty, high in protein, and a great meal as long as you control the high-fat ingredients such as ground meat, sausage and cheese," says Hurley. Stick to your own recipe or go to Wendy's for a cup of chili with 220 calories, 6 grams of fat, and 2.3 grams saturated fat (without cheese or crackers).
Pies topped with whipped cream or ice cream. These winter favorites often start with healthy ingredients, like heart-healthy nuts or antioxidant-rich fruits, but they also include high-calorie ingredients. "Rich, buttery pie crusts on the top and bottom, sweet fillings, and the customary whipped cream or ice cream topping make these pies decadent and full of calories," says Farrell. A slice of coconut cream pie at Denny's, for example, will set you back 701 calories, 32 grams of fat, and 20 grams saturated fat. Shoney's apple pie a la mode has 1,203 calories, 53 grams of fat, and 23.7 grams of saturated fat in one serving -- equivalent to the total daily calories in some weight loss plans. "Skip the crust(s), add a dollop of light whipped topping, and serve yourself only a sliver" if you want to enjoy these desserts, suggest Farrell.
Cookies. Enjoying one small cookie is not a problem. "Most small (about 1 -2 ounces) cookies are around 200-250 calories, which is not bad if you eat only one -- but who can stop at one?" asks Tallmadge. The CD-sized cookies you commonly find at bakeries and restaurants pack a real caloric punch. At Dunkin' Donuts, the peanut butter cup cookie (4.5 ounces) has 590 calories, 29 grams of fat, and 13 grams saturated fat. At Panera, the shortbread cookie (2.5 ounces) has 350 calories, 21 grams of fat, and 12 grams saturated fat. So split it in half, or take along a 100-calorie pack of your favorite cookie.
Fried side dishes -- chili cheese fries, onion rings, and plain old French fries. Sadly, the most popular vegetable in the U.S. is the French fry, which is loaded with fat, calories, and salt. Most people think nothing of adding a side of 6-ounce fries to their order at McDonald's, even though it adds an additional 570 calories, 30 grams of fat, and 6 grams saturated fat. Sharing a Chili's Awesome Blossom (1/2 portion) gives you 1,355 calories, 101 grams of fat, and 18 grams saturated fat – all before the entree. A serving of Del Taco's chili cheese fries has 670 calories, 46 grams fat, and 15 grams saturated fat, while White Castle onion rings have 750 calories, 39 grams of fat, and 6 saturated fat. "Best bet: Have a side salad with your entrée and skip the high-calorie, deep-fat fried appetizer, and look for something that is not fried and has vegetables," says Hurley. Think bruschetta or edamame.
Creamy pot pies with pastry on the top and bottom. It looks innocent enough but when you have pastry on the bottom and top, you get a double dose of high-fat crust plus the filling. The individual Boston Market chicken pot pie has 780 calories, 47 grams of fat, and 17 grams of saturated fat. Forget the creamy pie and enjoy a roasted chicken breast and a whole-wheat roll for a fraction of the calories.
More Tips to Avoid Winter Weight Gain

Beyond limiting the most fattening foods, here are some more general expert tips for avoiding winter weight gain:
1. Have plenty of low-sodium soups and stews that are broth- or tomato-based and contain lots of vegetables. Studies show that eating broth-based soup before a meal can fill you up and help you eat fewer calories during the meal.
2. Heat up your food with spices and peppers to give it more pizzazz so you won't miss the high-fat ingredients.
3. Use only lean meats in casseroles and other dishes. Even then, remember to keep portions reasonable.
4. Drink plenty of water with your meals.
5. Include plenty of lean protein in your diet to keep you feeling full and satisfied.
6. Replace cream in recipes with fat-free half-and-half or low-fat milk.
7. Use 2 egg whites instead of each whole egg in recipes.
8. Get plenty of natural sunlight, and stay fit to keep your metabolism perking.
9. Keep your menus simple and reduce the number of choices to reduce the temptation to try everything, Tallmadge says.
10. During the holiday season, "keep your routine as normal as possible, and if you do splurge, just get right back on track so Thanksgiving dinner does not extend all the way to New Year's Day," says Hurley.

For Savvy Weight Loss: Know Thyself

2008-01-10T17:19:00.000+01:00

By Jenny Stamos
WebMD Feature

What kind of dieter are you? Knowing your diet personality can help you lose weight.

A weight loss plan only works if you stay with it. And as any successful dieter can tell you, it's much easier to lose weight and firm up when the diet plan you choose fits your lifestyle and personality. Hate to cook? You won't last long on a diet plan better suited to budding gourmets. Living in a house full of kids and big eaters so you're constantly surrounded by food? A weight loss plan for you will have to face the problem of snacking head on.

With any endeavor to lose weight, most women think they need to go on a diet, says Lisa Sanders, MD, a clinician-educator in primary care at Yale University and author of The Perfect Fit Diet. But that’s not exactly true. A diet is simply what you eat, which means you’re already on one. That diet either works for you so you achieve and maintain the weight you want, or it doesn't.

The first step to weight loss satisfaction? Find your fit among these five diet personalities, and weight loss might just be easier for you.

Weight loss type 1: The support seeker

You're the one who turns to friends and pros for answers. (If it worked for Oprah, it can work for you, right?) In college you had study buddies, shopping partners, and best friends who consoled you after miserable dates and psyched you up to try your hand at love again. You'd never have made it down the aisle without the help of a few older, wiser friends, and you couldn't handle colic and postpartum blues without those 1 a.m. phone calls to your sister-in-law.

Your ideal diet plan. Your perfect weight loss plan involves plenty of support from women who've been there — sharing your battles with chocolate fudge and meeting you for late-night walks around the block. Check out weight loss programs that meet weekly for fun, camaraderie, and tips on nutrition, or go the fitness route and join an aerobics or Pilates class with a core group of members. Sessions with a personal trainer can give you regular, one-on-one help with your unique weight loss demons.

If you're a stellar follower, but not so good at coming up with methods yourself, choose a diet plan that offers sample meals and grocery lists, says Suzanne Farrell, MS, RD, a spokesperson for the American Dietetic Association and owner of Cherry Creek Nutrition in Denver. Or start your own diet support group, choosing dependable friends who actually have time to offer weight loss help and won't let you get away with making excuses. A group of three or four friends can keep you firmly on the fitness wagon even when one member can't show up. Designate a leader, set a plan of attack and be sure to let your supporters know exactly what you need most from them, whether it's gentle encouragement or the toughest of love.

Weight loss type 2: The serial snacker

You're a stay-at-home mom, an account manager on the road or part of an office team of estrogen-charged women. You’re in need of a little weight loss help because of your snacking style. Perhaps you don't like to cook, and with the kids, the husband, and the deadlines, who has time for three squares a day anyway? Your typical snacks consist of toast, peanut butter, chocolate, cookies, cereal, and when you're feeling extra virtuous, yogurt, bananas, or baby carrots. When you do find yourself cooking a true meal, you're usually too full from taste testing to enjoy regular-sized portions and the balance of healthy proteins, complex carbohydrates, and fats that they provide ― until snack time comes around, of course, when it seems easier to unwrap a granola bar than heat up a plate of leftover veggies.

Your ideal diet plan. Serial snackers tend to eat out of habit, not hunger, says Brian Wansink, PhD, author of Mindless Eating anddirector of the Cornell University Food and Brand Lab in Ithaca, New York. And they choose whatever is most accessible. Their weight loss solution? Put healthy foods like fruit, vegetables, and whole grains in prominent positions, and hide cinnamon rolls and brownies in opaque containers in the deepest dungeons of your cupboards. Try chewing gum or long-lasting mints as a distraction from eating snacks

Keep extra bottles or tumblers of water handy to replace some of those habitual snacks and to stay well-hydrated. And never bring an entire package of food to the couch or desk with you. You'll completely lose track of how much you've eaten, and before you know it, you'll have polished off the whole thing. Wansink tells WebMD it’s etter to take a portion that's smaller than what you think you'll need and serve it on a pretty plate.

Weight loss type 3: The free spirit

You refuse to eat anything "lite" just because someone tells you it's lower in calories. You have better things to do than count calories, carbs or grams of fat, and you're too rebellious to follow a step-by-step chart outlining what to eat at each meal. You take your work, social life, and family seriously, but have no desire to devote mounds of effort to something as mundane as food. Weight loss for you will have to be simple and natural, with few rules — and always open to change.

Your ideal diet plan.The free spirit doesn't want to work hard on a weight loss plan and isn't interested in a complete overhaul of the way she eats, says Seth Roberts, PhD, an associate professor of psychology at the University of California at Berkeley. She won’t say “no” to so-called sinful foods, and would rather make simple, small changes to her weight loss plan than take away entire food groups.

One risk: This type of dieter can find herself gorging on huge servings of chocolate cake instead of savoring one small piece, Roberts tells WebMD. The free spirit's approach to dieting is essentially a non-diet, agrees Farrell. If this sounds like you, focus on eating slowly and mindfully. Rate your hunger before and during each meal, so you won't allow yourself to become too hungry or too full.

Weight loss type 4: The sweet tooth

You've got a sweet tooth, and everyone ― from your husband, to your daughter, to your aunt who bakes your favorite Mississippi mud pie every Easter ― knows it. Some days the label gets old, but the truth is, if you're a sweet tooth dieter, you'd never turn down brownies for banana chips, and you've seldom met a piece of chocolate you didn't like. Combine a sweet tooth dieter with a serial snacker, and you've got double trouble on your hands.

Your ideal diet plan. You need to plan your indulgences carefully, says Elisa Zied, MS, RD, CDN, a certified dietitian and nutritionist in private practice in New York and co-author of Feed Your Family Right!. Instead of wasting calories on whatever's lying around your home or office (your kids' Halloween stash or those tasteless holiday cookies), identify the sweet treats you love the most and plan how much of each one you're going to enjoy when, she says. Triple chocolate chunk brownies taste so much better when you buy them — one at a time — from the local bakery and savor them bite by bite. Then, the only way to eat more is to make another trip to the store (the walk could do you good).

Eat a few high-quality sweets, and soon those mounds of imitation goodies you used to call delicious will be a calorie-laden thing of the past. If there's a food you simply must eat if it's around, Zeid says, resist the urge to buy it. And add plenty of fresh fruit into your diet plan. Peaches, strawberries, and bananas can appease your sweet tooth while providing you with fiber and key nutrients, she says. For extra sweetness, try dipping fruit in low-fat pudding or yogurt.

Weight loss type 5: The distracted diner

Multitasking may be a busy woman's best time-saver, but it sure isn't good for your health ― or your waistline. If you tend to do at least two or three things at once — and one of them is often snacking — you're likely a distracted diner with little clue about how much you're really eating. Whether it's the dashboard or the desktop that keeps you from paying full attention while you eat, you'll find your best weight loss help can come from simply slowing down.

Your ideal diet plan. Prepare your snacks and meals mindfully, Wansink says. Think mini-meals, such as half a sandwich and a handful of baby carrots, and avoid snack foods like chips and cookies. It's too easy to down the entire bag while you're distracted. Choose foods that are easy to eat and difficult to spill on the run, like pre-sliced apples and grapes with the stems already removed. For grains, try whole-wheat pretzel sticks, whole-grain crackers, or dry cereals like Mini-Wheats.

As for fast food, if you're always on the road, make yourself a deal. Tell yourself there's a cost involved, says Wansink, and you can eat fast food, but not while you drive. Instead, pull over and eat it in a parking lot. A distracted diner, usually too distracted while eating to notice, may never realize how much she actually dislikes the taste of fast food until she adds this trick to her weight loss plan.

If you want to transition from harried dining and tend to eat alone, try replacing mealtime distractions such as work, television or household chores with a light book or magazine. You may find you eat more slowly when your mind is focused on less anxious, time-pressured tasks.

Your personality, your diet plan

The real goal isn’t to find a diet that works for you, Sanders tells WebMD. It’s to find a way of eating that you enjoy, and which allows you to lose excess weight and keep it off. You may need to reassess your diet plan over time as your age and lifestyle change. But the only way to get that perfect fit is to find the diet plan that works with you and your personality right now. Bon appétit!

11 "Don't-Tell-the-Wife" Secrets All Men Keep

2008-01-08T11:38:00.000+01:00

WebMD Feature from "Redbook" Magazine

By Ty Wenger

I was in the ninth grade when I learned a vital lesson about love. My girlfriend at the time, Amy, was stunningly cute, frighteningly smart and armed with a seemingly endless supply of form-fitting angora sweaters. And me? Let's just say I was an adolescent Chris Robinson to her budding Kate Hudson -- and well aware of my good fortune.

Then one day, as we stood in line for a movie at the mall, Simone Shaw, junior high prom queen, sauntered by. Suddenly Amy turned to me. "Were you looking at her?" she asked. "Do you think she's pretty?"

My mind reeled. Of course I was looking at her! Of course she was pretty! My God, she was Simone Shaw! I paused for a second, then decided to play it straight.

"Well, yeah," I chortled.

Five days later our breakup hit the tabloids (a.k.a. the lunchroom).

There comes a time in every man's life when he discovers the value of hiding the grosser parts of his nature. He starts reciting the sweet nothings you long to hear: "No, honey, I play golf for the exercise." "No, honey, I think you're a great driver." "No, honey, I wasn't looking at that coed washing the car in the rain."

We're not lying, exactly. We're just making things...easier. But Glenn Good, Ph.D., a relationship counselor, disagrees, and maybe he has a point. "These white lies are pretty innocent, but they can turn confusing," he says. "Many women think, If he's lying about himself, is he also lying about something else? Is he having an affair? To establish trust you have to tell the truth about the innocuous stuff."

And so, in the interest of uniting the sexes, we've scoured the country for guys willing to share the private truths they wouldn't normally confess. Some are a bit crass. Some you've always suspected. Some are surprisingly sweet. (Guys don't like to reveal the mushy stuff, either.) But read on, and you may discover that the truth about men isn't all that ugly.

Secret #1: Yes, we fall in lust 10 times a day -- but it doesn't mean we want to leave you

If the oldest question in history is "What's for dinner?" the second oldest is "Were you looking at her?" The answer: Yes -- yes, we were. If you're sure your man doesn't look, it only means he possesses acute peripheral vision.

"When a woman walks by, even if I'm with my girlfriend, my vision picks it up," says Doug LaFlamme, 28, of Laguna Hills, California. "I fight the urge to look, but I just have to. I'm really in trouble if the woman walking by has a low-cut top on."

Granted, we men are well aware that our sizing up the produce doesn't sit well with you, given that we've already gone through the checkout line together. But our passing glances pose no threat.

"It's not that I want to make a move on her," says LaFlamme. "Looking at other women is like a radar that just won't turn off."

Secret #2: We actually do play golf to get away from you

More than 21 million American men play at least one round of golf a year; of those, an astounding 75 percent regularly shoot worse than 90 strokes a round. In other words, they stink. The point is this: "Going golfing" is not really about golf. It's about you, the house, the kids -- and the absence thereof.

"I certainly don't play because I find it relaxing and enjoyable," admits Roland Buckingham, 32, of Lewes, Delaware, whose usual golf score of 105 is a far-from-soothing figure. "As a matter of fact, sometimes by the fourth hole I wish I were back at the house with the kids screaming. But any time I leave the house and don't invite my wife or kids -- whether it's for golf or bowling or picking up roadkill -- I'm just getting away."

Secret #3: We're unnerved by the notion of commitment, even after we've made one to you

This is a dicey one, so first things first: We love you to death. We think you're fantastic. Most of the time we're absolutely thrilled that we've made a lifelong vow of fidelity to you in front of our families, our friends and an expensive videographer.

But most of us didn't spend our formative years thinking, "Gosh, I just can't wait to settle down with a nice girl so we can grow old together." Instead we were obsessed with how many women who resembled Britney Spears we could have sex with before we turned 30. Generally it takes us a few years (or decades) to fully perish that thought.

Secret #4: Earning money makes us feel important

In more than 7.4 million U.S. marriages, the wife earns more than the husband -- almost double the number in 1981. This of course is a terrific development for women in the workplace and warmly embraced by all American men, right? Right?

Yeah, well, that's what we tell you. But we're shallow, competitive egomaniacs. You don't think it gets under our skin if our woman's bringing home more bacon than we are -- and frying it up in a pan?

"My wife and I are both reporters at the same newspaper," says Jeffrey Newton, 33, of Fayetteville, South Carolina. "Five years into our marriage I still check her pay stub to see how much more an hour I make than she does. And because she works harder, she keeps closing the gap."

Secret #5: Though we often protest, we actually enjoy fixing things around the house

I risk being shunned at the local bar if this magazine finds its way there, because few charades are as beloved by guys as this one. To hear us talk, the Bataan Death March beats grouting that bathroom shower. And, as 30-year-old Ed Powers of Chicago admits, it's a shameless lie. "In truth, it's rewarding to tinker with and fix something that, without us, would remain broken forever," he says. Plus we get to use tools.

"The reason we don't share this information," Powers adds, "is that most women don't differentiate between taking out the trash and fixing that broken hinge; to them, both are tasks we need to get done over the weekend, preferably during the Bears game. But we want the use-your-hands, think-about-the-steps-in-the-process, home-repair opportunity, not the repetitive, no-possibility-of-a-compliment, mind-dulling, purely physical task." There. Secret's out.

Secret #6: We like it when you mother us, but we're terrified that you'll become your mother

With apologies to Sigmund Freud, Gloria Steinem -- and my mother-in-law.

Secret #7: Every year we love you more

Sure, we look like adults. We own a few suits. We can probably order wine without giggling. But although we resemble our father when he was our age, we still feel like that 4-year-old clutching his pant leg.

With that much room left on our emotional-growth charts, we sense we've only begun to admire you in the ways we will when we're 40, 50 and -- God forbid -- 60. We can't explain this to you, because it would probably come out sounding like we don't love you now.

"It took at least a year before I really started to appreciate my wife for something other than just great sex; and I didn't discover her mind fully until the third year we were married," says Newton. "But the older and wiser I get, the more I love my wife." Adds J.P. Neal, 32, of Potomac, Maryland: "The for-richer-or-poorer, for-better-or-worse aspects of marriage don't hit you right away. It's only during those rare times when we take stock of our life that it starts to sink in."

Secret #8: We don't really understand what you're talking about

You know how, during the day, you sometimes think about certain deep, complex "issues" in your relationship? Then when you get home, you want to "discuss" these issues? And during these "discussions," your man sits there nodding and saying things like "Sure, I understand," "That makes perfect sense" and "I'll do better next time"?

Well, we don't understand. It doesn't make any sense to us at all. And although we'd like to do better next time, we could only do so if, in fact, we had an idea of what you're talking about.

We do care. Just be aware that the part of our brain that processes this stuff is where we store sports trivia.

Secret #9: We are terrified when you drive

Want to know how to reduce your big, tough guy to a quivering mass of fear? Ask him for the car keys.

"I am scared to death when she drives," says LaFlamme.

"Every time I ride with her, I fully accept that I may die at any moment," says Buckingham.

"My wife has about one 'car panic' story a week -- and it's never her fault. All these horrible things just keep happening -- it must be her bad luck," says Andy Beshuk, 31, of Jefferson City, Missouri.

Even if your man is too diplomatic to tell you, he is terrified that you will turn him into a crash-test dummy.

Secret #10: We'll always wish we were 25 again

Granted, when I was 25 I was working 16-hour days and eating shrimp-flavored Ramen noodles six times a week. But as much as we love being with you now, we will always look back fondly on the malnourished freedom of our misguided youth. "Springsteen concerts, the '91 Mets, the Clinton presidency -- most guys reminisce about the days when life was good, easy and free of responsibility," says Rob Aronson, 41, of Livingston, New Jersey, who's been married for 11 years. "At 25 you can get away with things you just can't get away with at 40."

While it doesn't mean we're leaving you to join a rock band, it does explain why we occasionally come home from Pep Boys with a leather steering-wheel cover and a Born to Run CD.

Secret #11: Give us an inch and we'll give you a lifetime

I was on a trip to Mexico, standing on a beach, waxing my surfboard and admiring the glistening 10-foot waves, when I decided to marry the woman who is now my wife. Sure, this was three years before I got around to popping the question. But that was when I knew.

Why? Because she'd let me go on vacation alone. Hell, she made me go. This is the most important thing a man never told you: If you let us be dumb guys, if you embrace our stupid poker night, if you encourage us to go surfing -- by ourselves -- our silly little hearts, with their manly warts and all, will embrace you forever for it.

And that's the truth.

Garbanzos, Lentils, Dry Peas And Beans Make Crunchy, Healthful Snacks

2008-01-05T11:47:00.000+01:00

ScienceDaily (Nov. 28, 2007) — Garbanzos, lentils, and dry peas and beans can now make crunchy, great-tasting snacks that are also good for you.

That's according to Agricultural Research Service (ARS) scientists and their university colleagues who've created the unique, healthful treats that can come in a variety of shapes, from crisp bits to tubular puffs.

Researcher Jose De J. Berrios of ARS' Western Regional Research Center in Albany, Calif., and Juming Tang and Barry Swanson at Washington State University in Pullman are seeking a patent for the technology that led to the low-sodium, low-fat, cholesterol-free foods. The snacks are also rich in protein and dietary fiber.

The research may help adults and children get the amounts of vegetables recommended by the Dietary Guidelines for Americans.

Some of the pre-market products have already been taste-tested by about 500 volunteers—most of whom gave the foods an enthusiastic "thumb's up." One snack made of crisp, fully-cooked garbanzos is ready to eat out-of-hand or could be tossed with a salad of leafy greens, sprinkled on a bowl of hearty soup, or added to traditional party mixes.

The scientists used a standard piece of food processing equipment, a twin-screw extruder, to make the snacks. Extruders are energy-efficient, fast and versatile, combining—into just one machine—several steps including mixing, cooking, shaping and other processes needed to convert legume flours into appealing snacks .

Extrusion technology isn't new. But the scientists are the first to determine the processing speeds, heating temperatures, amounts of moisture and formulations that create consistent, desirable textures and tastes from every batch of legume flour.

Adapted from materials provided by US Department of Agriculture.

5 Tips for Better Work-Life Balance

2007-12-30T11:22:00.000+01:00

By Sherry Rauh

If you scored poorly on the life balance quiz in part 1 of our series, let your quest for a more balanced life begin here.

1. Figure Out What Really Matters to You in Life

Personal coach Laura Berman Fortgang, author of NOW WHAT? 90 Days to a New Life Direction, says getting your priorities clear is the first and most essential step toward achieving a well-balanced life. The important point here is to figure out what you want your priorities to be, not what you think they should be.

"I use an exercise for figuring out what matters most," Fortgang tells WebMD. She has her clients take a couple days off from work to contemplate the following series of questions:

1. If my life could focus on one thing and one thing only, what would that be?
2. If I could add a second thing, what would that be?
3. A third?
4. A fourth?
5. A fifth?

If you answer thoughtfully and honestly, the result will be a list of your top five priorities. Fortgang says a typical top-five list might include some of the following:

Children
Spouse
Satisfying career
Community service
Religion/spirituality
Health
Sports
Art
Hobbies, such as gardening
Adventure/travel

Ismael Al-Ramahi, a graduate student at Baylor College of Medicine, says his current priorities are his wife, his 4-month-old son, and his research. He tells WebMD the key is not only knowing your priorities, but devoting your full attention to just one priority at a time. "Split your time and your mind so that you're thinking about work when you're at work and you're paying attention to the baby when you're with him."

2. Drop Unnecessary Activities

By making a concrete list of what really matters to you, you may discover you're devoting too much time to activities that aren't a priority, and you can adjust your schedule accordingly. Since having a baby, Al-Ramahi says he and his wife have become much more efficient in managing their time -- cutting back on television, for example.

If at all possible, Fortgang recommends dropping any commitments and pursuits that don't make your top-five list, because "unnecessary activities keep you away from the things that matter to you."

3. Protect Your Private Time

You would probably think twice before skipping out on work, a parent-teacher conference, or a doctor's appointment. Your private time deserves the same respect. "Carve out hours that contribute to yourself and your relationship," says Stevan Hobfoll, PhD, distinguished professor of psychology at Kent State University, and co-author of Work Won't Love You Back: The Dual Career Couple's Survival Guide. Guard this personal time fervently and don't let work or other distractions intrude. "Stop checking email and cell phones so often," Hobfoll advises. "Few people are so important that they need their phones on at all times."

If work consistently interferes with your personal time, Hobfoll recommends discussing some adjustments with your boss. "There's a mythology in the workplace that more hours means more," he tells WebMD. Demonstrate that you can deliver the same or better results in fewer hours. Your job performance "should never be judged in terms of hours of input," Hobfoll says. Protecting your private time often leads to "greater satisfaction in both work life and personal life, greater productivity, and more creativity."

If you're your own boss, it's up to you to create boundaries that keep work from intruding on family time. Lachlan Brown is president of Tech for People, a small business consulting firm specializing in Internet marketing. "I make it very clear at the beginning of any new business relationship that if I work nights and/or weekends then this is purely by choice," he tells WebMD. "I've told clients more than once that if they call me at night or on the weekend that they shouldn't expect me to a) answer the phone and b) reply until the next business day."

Brown, who has a 9-month-old daughter, doesn't see his reluctance to work after hours as compromising his career but quite the opposite. "I believe that if I truly honor the different aspects of my life, such as work, play, and family, I will be more successful and fulfilled in each area. If I skimp on family time or 'me' time, then my success in my career will suffer as a result. I look to my daughter to remind me of how to be open-minded and excited and curious about life … key ingredients for innovative, breakthrough thinking. If I don't spend time with her now, this opportunity will be lost forever."

4. Accept Help to Balance Your Life

Allow yourself to rely on your partner, family members, or friends -- anyone who can watch the kids or run an errand while you focus on other top priorities. "Try tag-teaming," Hobfoll suggests. "One spouse works out before dinner, one after dinner, while the other watches the kids."

To get more alone-time with your partner, accept babysitting offers from friends and family, or try arranging a regular trade-off with another couple. "'I'll watch your kids this Saturday if you watch mine next Saturday.' Tag-teaming is a great way to create extra free time," Hobfoll says.

5. Plan Fun and Relaxation

Fun and relaxation are an essential part of living a well-balanced life. That's why Brown makes time for weekly guitar lessons, a yoga class, a date night with his wife, and a guys' night out a couple times a month. In addition, he exercises on a trampoline in his backyard most days of the week. How does he squeeze in all this playtime while running his business and sharing the responsibilities of raising a daughter? "If you believe that the most important thing is to be happy in life (not when I'm a millionaire or when I retire but right now) then you can always make time."

Until you get into the habit of taking time for yourself, set aside space in your planner for relaxation and fun. Plan what you're going to do and make any necessary arrangements, such as childcare, to ensure you'll be able to keep your commitment. "Remember, you make time for what you want to make time for," Fortgang says. If something is important to you, don't brush it aside with a dismissive "I don't have time for that." You are in charge of your own schedule -- it's up to you to make time.

13 Healthy Habits to Improve Your Life

2007-12-28T12:37:00.000+01:00

By Dulce Zamora

There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity's sake, we'll stick with this typically unlucky number.

Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.

Healthy Habit No. 1: Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.

"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.

For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.

Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.

"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours."

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week.

Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

Healthy Habit No. 3: Get Enough Sleep

"Your body has to have enough time to rest," says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.

This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.

Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.

Not enough ZZZs can also be hazardous. More than one-half of adult drivers -- some 100 million people -- say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers -- 32 million people -- say they've fallen asleep while driving.

Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.

To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.

Healthy Habit No. 4: Make Social Connections

Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.

It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:

Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor's office.
Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. "It's a load off your chest," says Jenkins.
Offering a sense of belonging. This feeling not only helps reinforce a person's identity, it also assists in preventing and overcoming depression and anxiety.

Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin -- the brain chemical associated with mood. "Lack of social interaction will [decrease] serotonin levels," says Fleming.

Healthy Habit No. 5: Exercise for Better Health

We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.

In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:

Helps control weight
Maintains healthy bones, muscles, and joints
Reduces risk of developing high blood pressure and diabetes
Promotes psychological well-being
Reduces risk of death from heart disease
Reduces risk of premature death

Studies have also shown a link between exercise and a reduced risk of certain cancers.

Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.

The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don't have time to workout don't realize that exercise gives people more energy and allows them to be more productive with the rest of their time.

Healthy Habit No. 6: Practice Good Dental Hygiene

Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.

Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.

The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).

Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.

Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.

In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.

Healthy Habit No. 7: Take Up a Hobby

Look up the word "hobby" in the Merriam-Webster's Collegiate Dictionary, and you will find the definition as "a pursuit outside one's regular occupation engaged in especially for relaxation."

Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.

The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.

In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.

The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. "It was a more active orientation to life."

Healthy Habit No. 8: Protect Your Skin

Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.

The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.

Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:

Always wear sunscreen with SPF 15 or higher.
Don a hat with a brim and wear other protective clothing.
Don't deliberately sunbathe.
Try to avoid sun exposure between 10 a.m. and 3 p.m.
Healthy Habit No. 9: Snack the Healthy Way

The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:
Reduce the risk of some cancers
Beat the signs of aging
Improve memory
Promote heart health
Enhance the immune system

One way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [to improve your health], concentrate on getting fruits and veggies," says Johnson. "They are low in calories and high in nutrients."

She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).

The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.

Healthy Habit No. 10: Drink Water and Eat Dairy

Water and milk are essential fluids for good health, but they can also help with shedding pounds.

The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.

If you don't get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.

The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.

In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.

Healthy Habit No. 11: Drink Tea

"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.

There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.

"There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don't have great data on that right now that is that specific."

However, there's no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.

Healthy Habit No. 12: Take a Daily Walk

We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK.

We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.

"Just move. Pace during phone calls, while you're brushing your teeth, while watching your son's soccer game," says Bryant, noting that every 20 steps a person takes is 1 calorie burned.

An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.

And there are plenty of opportunities to move those legs:

Take the stairs instead of the elevator.
Walk to the store.
Window shop at the mall.
Leave your desk and visit your co-worker instead of sending him an email.
Walk and talk with friends instead of meeting for a meal.

Healthy Habit No. 13: Plan

There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.

"A little planning goes a long way," says Johnson. "Eating healthy never happens by accident."

For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.

To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.

Top 10 Holiday Food Safety Tips

2007-12-27T17:41:00.000+01:00

By Kathleen M. Zelman, MPH, RD, LD

Cooks across the country are making plans for holiday feasts that include everyone’s favorite dishes, from cornbread stuffing to pumpkin pie. Friends and families are invited, and excitement is in the air. Food safety is probably not the first thing you think about when planning a holiday dinner. But to keep your gathering from being memorable in the wrong way, it's important to take steps to protect your guests from food-borne illnesses.

While the U.S. food supply is one of the safest in the world, some 76 million people get sick from food-borne illness every year, according to the CDC. And food safety can be a special challenge during the holidays. Not only is it cold and flu season, but the menu may includes more dishes than there is room for in the refrigerator or oven.

"It takes skill, timing and organization to pull off a healthy holiday meal with all the dishes that need to be kept at proper temperature so bacteria won’t have a chance to grow," says food safety expert Missy Cody, PhD, RD, head of the nutrition division at Georgia State University.

Further, most guest lists include people who are especially vulnerable to food borne illness -- older people, young children, pregnant women, or anyone with a compromised immune system. And your menu may include food offerings from friends and relatives that have traveled for hours or have been kept at room temperature for extended time. ("Advise your guests to put piping hot food into a container before they leave home and when they arrive, be sure to refrigerate promptly or reheat to 165 degrees Fahrenheit," says Cody.)

To make sure your holiday dinner is not only delicious but as safe as possible, WebMD asked the experts for their best holiday food safety tips. Here are their top 10 suggestions:

Have a master plan. Chefs do it, and so should you. Consider your refrigerator, freezer and oven space, and how you'll manage to keep hot foods at 140 degrees or higher and cold foods at 40 degrees or below. If you need to use coolers, make sure you have plenty of clean ice and check it frequently to be sure the ice hasn't melted. "Whatever you do, don’t rely on the natural outdoor temperature on the porch to keep foods at proper temperature" says Cody.
Cook to proper temperature -- and use a thermometer. There is simply no other way to determine that food has been cooked enough to kill bacteria. "Turkeys, stuffing, side dishes, and all leftovers should be cooked to at least 165 degrees and kept above 140 degrees during serving to be sure that any potential bacteria is destroyed," says Karen Blakeslee, MS, of the Kansas State University Food Science Institute. "Remember the golden rule: Keep hot food hot and cold food cold."
Refrigerate leftovers within two hours of preparation. Leaving food out too long is one of the biggest holiday food safety problems. "It is so easy to linger around the table, but when food sits outs for more than two hours in the danger zone -- above 40 degrees and below 140 degrees -- it is prime for bacterial growth," says Blakeslee. Adds Cody: "Store leftovers in 2-inch deep, shallow containers and make sure the refrigerator is not over-packed and there is plenty of air circulating around the food so it can be properly cooled." Blakeslee suggests cutting the meat off the turkey to allow it to quickly cool to proper temperature, as well as make it easy to store.
Properly defrost your turkey, or buy a fresh one. "If you choose a frozen turkey, allocate 24 hours per 5 pounds to defrost in the refrigerator, and whatever you do, don’t defrost the bird on the kitchen counter," says Blakeslee. In light of drought conditions in certain areas of the country, defrosting the bird using frequently changed cold water seems wasteful. But it is safe (albeit time-consuming), as long as you change the cold water bath every 30 minutes.
Wash your hands thoroughly and often -- before, during, and after food preparation. "Simply washing hands is one of the easiest ways to minimize bacterial contamination and keep your food safe," says Blakeslee. Wash with hot water and soap, up to your wrists and between your fingers, for approximately 20 seconds.
Wash all fresh produce. Wash even prepackaged greens, to minimize potential bacterial contamination. Make sure kitchen counters, sponges, cutting boards, and knives are all well scrubbed.
Reheat leftovers to 165 degrees. Filling a plate of food and popping it into the microwave for a few minutes may seem safe enough. But, says Cody, you really need to use a thermometer to make sure all the food is reheated enough to kill bacteria. "Microwaves heat in an uneven manner, so let the covered food sit for a minute or two to let the heat destroy any bugs, then check the temperature all around the plate." she recommends.
Keep guests (and sticky fingers) out of the kitchen. "Holidays occur during cold and flu season, which further compounds the fact that about half of all people have staph aureus bacteria on their fingertips," says Cody. "So it is important to prevent anyone from picking at the food while it is being prepared," She suggests serving simple appetizers to give guest something to nibble on until the meal is ready.
Serve only pasteurized apple cider. Most juices, including apple cider, are pasteurized to destroy any harmful bacteria. While you can buy unpasteurized juice, it will contain a warning that it can cause serious illness in vulnerable people. "To be on the safe side, serve pasteurized cider at your holiday gatherings," says Blakeslee.

Be egg-stra careful with eggs. Many eggnog recipes call for uncooked eggs, but Marcia Greenblum, RD, MS, of the Egg Nutrition Center says "to be perfectly safe, you need to use pasteurized eggs or cook the eggs yolks lightly with the sugar (recipe below) to be sure you kill any potential salmonella bacteria." She also advises that eggs be kept refrigerated until ready for use and always cook egg products to 160 degrees. See below for a recipe for cooked eggnog.

Cooked Eggnog

WebMD Weight Loss Clinic members: Journal one serving as 1 cup 1% milk.

6 large eggs

1/4 cup sugar

1/4 teaspoon salt

1 quart 1% milk, divided

1 teaspoon vanilla

Garnishes (optional)

In large saucepan, beat together eggs, sugar and salt, if desired.
Stir in 2 cups of the milk. Cook over low heat, stirring constantly, until mixture is thick enough to coat a metal spoon with a thin film and reaches at least 160 degrees.
Remove from heat. Stir in remaining 2 cups milk, and vanilla.
Cover and refrigerate until thoroughly chilled, several hours or overnight. Just before serving, pour into bowl or pitcher.
Garnish with nutmeg, if desired. Serve immediately.

Per serving: 88 calories, 3 g total fat, 1 g saturated fat, 29 calories from fat, 110 mg cholesterol, 119 mg sodium, 154 mg potassium, 9 g carbohydrate, 6 g protein.

Yield: 12 servings

Recipe reprinted with permission from the American Egg Board.