20 Little Ways to Drop the Pounds and Keep Them Off
By Joe Mullich
From Health magazine
Bad news: The average person gains one to two pounds a year.
Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.
If you’re finding this out a little too late—and you want to actually lose some of that weight—you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.
“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like these will pay off over time.
1. Order two appetizers
According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.
2. Visit the vending machine
Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.
3. Start with salad…
and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.
4. Stick a fork in it
If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.
5. Watch coffee calories
The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.
6. Walk and talk
When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.
7. Crack a nut
Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.
8. Don’t just sit there
The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.
9. Sleep well, lose more
Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.
10. Double your protein
The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine—found in beef, dairy, poultry, fish, and eggs—may help preserve muscle tissue.
11. Keep an exercise journal
Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.
12. Eat dairy daily
A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.
13. Have an apple before dinner
How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.
14. Be wary of white foods
That’s the color of most high-calorie carbs—bagels, potatoes, breads, rice, creamed corn, and the like.
15. Drink water
Your body often mistakes thirst for hunger, so staying hydrated means you’ll probably also stay satiated.
16. Act like a kid
Expand your definition of physical activity to include shaking your booty with your kids. It’s a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).
17. Munch a handful of M&M’s
Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.
18. Be picky about bread
Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.
19. Eat breakfast
A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.
20. Brush your teeth after every meal
It doesn’t just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you’re on the go, a few Altoids or a breath strip can have the same effect.
Friday, April 10, 2009
Natural Remedies
True or False? Is Fish Oil Good for the Skin?
From Health magazine
Q: I’ve heard fish oil supplements are good for the skin. True?
A: Absolutely. Fish oil contains two main types of omega-3 fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You’ve probably heard that both can help prevent heart disease. But DHA also keeps your brain functioning properly. And EPA benefits the skin by regulating oil production to boost hydration and prevent acne, and by delaying the skin’s aging process.
A 2005 study in the Journal of Lipid Research discovered that EPA can block the release of the UV-induced enzymes that eat away at collagen, causing lines and sagging skin. Because EPA is both an anti-inflammatory agent and an antioxidant, it can protect against sun damage and help repair it.
But most of us don’t get enough omega-3s in our diets—oily fish like herring, mackerel, salmon, anchovies, and tuna are the best sources—so taking a supplement is a good idea. Look for one containing 180 milligrams of EPA and 120 milligrams of DHA; and take one capsule with each meal, for a total of three per day. Try Barlean’s Organic Fish Oil ($24.99).
From Health magazine
Q: I’ve heard fish oil supplements are good for the skin. True?
A: Absolutely. Fish oil contains two main types of omega-3 fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You’ve probably heard that both can help prevent heart disease. But DHA also keeps your brain functioning properly. And EPA benefits the skin by regulating oil production to boost hydration and prevent acne, and by delaying the skin’s aging process.
A 2005 study in the Journal of Lipid Research discovered that EPA can block the release of the UV-induced enzymes that eat away at collagen, causing lines and sagging skin. Because EPA is both an anti-inflammatory agent and an antioxidant, it can protect against sun damage and help repair it.
But most of us don’t get enough omega-3s in our diets—oily fish like herring, mackerel, salmon, anchovies, and tuna are the best sources—so taking a supplement is a good idea. Look for one containing 180 milligrams of EPA and 120 milligrams of DHA; and take one capsule with each meal, for a total of three per day. Try Barlean’s Organic Fish Oil ($24.99).
Natural Remedies Part 3
How to Detox Your Body
9. Stay smoke-free
You know regular smoking is a killer but think the occasional smoke can’t hurt? Not true. University of Arizona researchers found that just one cigarette impairs blood flow in the heart. And a Norwegian study showed that women who smoked one to four cigarettes a day tripled their risk of dying from heart disease and saw a fivefold jump in the risk of dying from lung cancer.
The threat of secondhand smoke is no less scary: Exposure kills nearly 50,000 adult nonsmokers every year. There are even new worries that thirdhand smoke (what’s left in your hair or your clothes after being in a smoke-filled room) is harmful, especially to babies. Sadly, you can’t stop other people from smoking. But you can help your body rebound by eating a lot of broccoli and cauliflower. These cruciferous vegetables (which also include Brussels sprouts, cabbage, and watercress) contain sulfouraphane and other compounds linked to lower disease risks. Studies suggest that people who regularly eat these vegetables enjoy protection from lung cancer. Three to five servings a week should do the trick, but don’t boil or microwave them to mush; overcooking may destroy the toxin-fighting compounds.
10. Freshen in friendlier ways
That sweet-smelling air freshener? It may be polluting your home with chemicals that can irritate your eyes and lead to headaches and nausea. Aerosol cleaners are equally guilty. Instead of covering up unpleasant smells, open the windows when weather permits. Get some fresh air in your home office, too, where ultrafine particles from laser printers can escape into the air. And green up with Areca palms, Boston ferns, and English ivy; they help purify your air. When you’re cleaning, try natural solutions like baking soda or vinegar.
11. Eat safer fish
Heavy metals can be hard on the heart. Mercury, for example, may raise your risk of atherosclerosis or a heart attack. Ironically, we get the vast majority of our mercury from fish, a supposedly heart-healthy food because of its high omega-3-fat content. The Food and Drug Administration urges women who are pregnant or nursing to avoid mercury-rich fish including shark, swordfish, and king mackerel. It’s probably wise to go easy on slightly less-tainted types such as tuna, too. Such advice actually makes good sense for every adult, Silbergeld says. To cut down on mercury, stick with cod, flounder, and wild Alaskan or Pacific salmon, as well as shellfish like clams and shrimp. If you love sushi (with its healthy combo of resistant starch and omega-3s), limit yourself to one to two meals a month, and don’t always choose tuna.
12. Wipe your feet
Your shoes can play a vital role in detoxifying your home. Pesticides and lead-contaminated dust—not to mention annoying pollen during allergy season—tend to settle on the ground and can stick to footwear. Wiping your feet on an abrasive, high-quality door mat before walking inside can keep toxins from invading your space. Better yet, make a habit of taking off your shoes at the door.
9. Stay smoke-free
You know regular smoking is a killer but think the occasional smoke can’t hurt? Not true. University of Arizona researchers found that just one cigarette impairs blood flow in the heart. And a Norwegian study showed that women who smoked one to four cigarettes a day tripled their risk of dying from heart disease and saw a fivefold jump in the risk of dying from lung cancer.
The threat of secondhand smoke is no less scary: Exposure kills nearly 50,000 adult nonsmokers every year. There are even new worries that thirdhand smoke (what’s left in your hair or your clothes after being in a smoke-filled room) is harmful, especially to babies. Sadly, you can’t stop other people from smoking. But you can help your body rebound by eating a lot of broccoli and cauliflower. These cruciferous vegetables (which also include Brussels sprouts, cabbage, and watercress) contain sulfouraphane and other compounds linked to lower disease risks. Studies suggest that people who regularly eat these vegetables enjoy protection from lung cancer. Three to five servings a week should do the trick, but don’t boil or microwave them to mush; overcooking may destroy the toxin-fighting compounds.
10. Freshen in friendlier ways
That sweet-smelling air freshener? It may be polluting your home with chemicals that can irritate your eyes and lead to headaches and nausea. Aerosol cleaners are equally guilty. Instead of covering up unpleasant smells, open the windows when weather permits. Get some fresh air in your home office, too, where ultrafine particles from laser printers can escape into the air. And green up with Areca palms, Boston ferns, and English ivy; they help purify your air. When you’re cleaning, try natural solutions like baking soda or vinegar.
11. Eat safer fish
Heavy metals can be hard on the heart. Mercury, for example, may raise your risk of atherosclerosis or a heart attack. Ironically, we get the vast majority of our mercury from fish, a supposedly heart-healthy food because of its high omega-3-fat content. The Food and Drug Administration urges women who are pregnant or nursing to avoid mercury-rich fish including shark, swordfish, and king mackerel. It’s probably wise to go easy on slightly less-tainted types such as tuna, too. Such advice actually makes good sense for every adult, Silbergeld says. To cut down on mercury, stick with cod, flounder, and wild Alaskan or Pacific salmon, as well as shellfish like clams and shrimp. If you love sushi (with its healthy combo of resistant starch and omega-3s), limit yourself to one to two meals a month, and don’t always choose tuna.
12. Wipe your feet
Your shoes can play a vital role in detoxifying your home. Pesticides and lead-contaminated dust—not to mention annoying pollen during allergy season—tend to settle on the ground and can stick to footwear. Wiping your feet on an abrasive, high-quality door mat before walking inside can keep toxins from invading your space. Better yet, make a habit of taking off your shoes at the door.
Natural Remedies Part 2
How to Detox Your Body
5. Don’t party hard
There’s some concern that chemicals found in plastic bottles and food containers have estrogen-like effects and can slightly raise the risks of breast cancer. But so far there is no real proof. What do we know that really does boost breast cancer risk? Alcohol. A new, massive study from England suggests that just one drink a day is linked to 11 additional cases of breast cancer per 1,000 women, and each drink after that increases the dangers. Even then, the risks remain small—your overall lifetime risk is about 12%. But if you think of alcohol as a toxin, maybe you’ll think twice before getting a frequent buzz.
6. Soap yourself silly
It’s tempting to try those gadgets or elixirs (or even foot pads) that claim to help you shed toxins through pores or sweat glands, but they’re a waste, experts say. The one skin product every toxin-conscious person should have? Soap. Sudsing up your skin every day (with extra washes for your hands) will help clear away toxin-producing germs, including methicillin-resistant Staphylococcus aureus (MRSA), that can cause nasty skin infections. Use alcohol-based hand gels when soap and water aren’t convenient. If you’re worried about soap’s drying effects, try a natural moisturizer like Dr. Hauschka Skin Care Rose Body Moisturizer ($39.95).
7. Use pain pills sparingly
Your liver is a toxin-clearing machine, but it’s not perfect. Many medications, including common drugs such as the pain-reliever acetaminophen, can damage the organ. According to the American Liver Foundation, you shouldn’t take more than 3 grams of acetaminophen a day—the equivalent of six extra-strength pills—for more than a few days in a row. Take as small a dose as you need to feel better.
8. Don’t fool with fire retardants
Flame-retardant chemicals common in foam products and electronics, such as mattresses and televisions, have found their way into virtually every human body. No one is sure if that’s a problem for humans, but animal studies show that these chemicals, known as polybrominated diphenylethers (PBDEs), may interfere with the functioning of the thyroid gland and immune system. To be safe, seal up any rips in old foam cushions or mattresses (which may have been treated with the retardants) or get new ones, since many companies are phasing out PBDEs.
5. Don’t party hard
There’s some concern that chemicals found in plastic bottles and food containers have estrogen-like effects and can slightly raise the risks of breast cancer. But so far there is no real proof. What do we know that really does boost breast cancer risk? Alcohol. A new, massive study from England suggests that just one drink a day is linked to 11 additional cases of breast cancer per 1,000 women, and each drink after that increases the dangers. Even then, the risks remain small—your overall lifetime risk is about 12%. But if you think of alcohol as a toxin, maybe you’ll think twice before getting a frequent buzz.
6. Soap yourself silly
It’s tempting to try those gadgets or elixirs (or even foot pads) that claim to help you shed toxins through pores or sweat glands, but they’re a waste, experts say. The one skin product every toxin-conscious person should have? Soap. Sudsing up your skin every day (with extra washes for your hands) will help clear away toxin-producing germs, including methicillin-resistant Staphylococcus aureus (MRSA), that can cause nasty skin infections. Use alcohol-based hand gels when soap and water aren’t convenient. If you’re worried about soap’s drying effects, try a natural moisturizer like Dr. Hauschka Skin Care Rose Body Moisturizer ($39.95).
7. Use pain pills sparingly
Your liver is a toxin-clearing machine, but it’s not perfect. Many medications, including common drugs such as the pain-reliever acetaminophen, can damage the organ. According to the American Liver Foundation, you shouldn’t take more than 3 grams of acetaminophen a day—the equivalent of six extra-strength pills—for more than a few days in a row. Take as small a dose as you need to feel better.
8. Don’t fool with fire retardants
Flame-retardant chemicals common in foam products and electronics, such as mattresses and televisions, have found their way into virtually every human body. No one is sure if that’s a problem for humans, but animal studies show that these chemicals, known as polybrominated diphenylethers (PBDEs), may interfere with the functioning of the thyroid gland and immune system. To be safe, seal up any rips in old foam cushions or mattresses (which may have been treated with the retardants) or get new ones, since many companies are phasing out PBDEs.
Natural Remedies
How to Detox Your Body
By Chris Woolston
From Health magazine
Every day we put potential toxins into our mouths, breathe them into our lungs, and track them into our homes without ever really knowing where they’ll end up—or how much damage they’ll do when they get there. In fact, if you could peek inside your body you’d find fire-retardant chemicals, heavy metals, pesticides, plastic particles, and dozens of other residues of modern life.
The time has come to fight back! Our 12 simple steps will help you detoxify everything from your food to your feet, from your bedroom to your breasts. Purifying your life won’t happen overnight, despite what those detox foot-pad makers promise on late-night television. (PS: They don’t work!) But if you begin today you’ll definitely be a little healthier by the time you get into bed. Here’s how to get started:
1. Protect against pesticides
Washing fruit and veggies is a must-do every time you bring them home. Why? An overload of pesticides in air, food, or water may set the stage for Parkinson’s disease and possibly Alzheimer’s disease decades down the road, according to research. Apparently the chemicals in pesticides—which find a home on the surface of produce—can damage the energy-producing parts of brain cells. There’s also a pesticide-and-arthritis link. Protect your brain and body by washing fruits and vegetables thoroughly, especially if you aren’t eating organic. (You don’t need to use fancy detergent; plain water should do the trick.)
Also watch out for pesticides in your own yard and garden, because anything you spray outside will likely end up in your home. Defend your greenery, instead, with insects (such as ladybugs) or a natural, safe repellent like neem oil (1 quart, $22.50).
2. It’s curtains for plastic
You know that strong odor emanating from some new plastic shower curtains and mattress covers? Blame the polyvinyl chloride (PVC) used to manufacture them—which releases toxic chemicals that can make you dizzy and drowsy with just a few deep whiffs. Retailers like Target sell curtains made with materials like cotton, polyester, or hemp, which are safer to use and easier to clean.
3. Look out for lead
Thanks to the widespread use of leaded gasoline in past decades, women 40 and up have high amounts of lead in their bones, says Ellen Silbergeld, PhD, a toxicology expert at the Johns Hopkins Bloomberg School of Public Health. Why that’s bad: As your bones greedily soak up calcium, they can easily be fooled by lead, a dangerous metalliclook-alike. Lead-laden bones may be weak and prone to breaks. And as bones start to thin after menopause, the toxic metal could be released into the bloodstream, where it can increase blood pressure and possibly lead to neurological and kidney trouble.
How to fight back? Calcium, vitamin D, and regular exercise all can slow bone loss and reduce the amount of lead that moves from the bones into the blood, Silbergeld says. To keep more lead from climbing aboard, reduce dust in your home with either frequent wet-mopping or good vacuuming with a HEPA-filtered cleaner. (HEPA vacuums trap even those tiny dust particles you can’t see.)
The lead-paint issue is a toughie. If you live in an old home or apartment with chipping paint, talk to a knowledgeable inspector about testing before you do any renovating. Call the National Lead Information Center at 800-424-5323. Keep in mind: The Environmental Protection Agency says home test kits aren’t very reliable. Ask your doctor whether you need a blood-lead test, which usually isn’t necessary unless you’ve gotten acute exposure, say, during a home renovation.
4. Be smart down there
Do tampons have dangerous levels of dioxins or asbestos? Nah, it’s a myth. But don’t ignore the small-but-real risk of toxic shock syndrome (several dozen women get it each year), a potentially fatal condition caused by poison-producing staph or strep bacteria. Lower your odds by changing your tampon every four to eight hours and avoiding highly absorbent types (often labeled “ultra”).
Protect your ovaries while you’re at it by limiting exposure to perfluorinated chemicals (PFCs)—often in the coatings of nonstick pans and many other items like clothing, furniture, and packaged-food containers—which may double the risk of infertility, according to a study in Human Reproduction.
By Chris Woolston
From Health magazine
Every day we put potential toxins into our mouths, breathe them into our lungs, and track them into our homes without ever really knowing where they’ll end up—or how much damage they’ll do when they get there. In fact, if you could peek inside your body you’d find fire-retardant chemicals, heavy metals, pesticides, plastic particles, and dozens of other residues of modern life.
The time has come to fight back! Our 12 simple steps will help you detoxify everything from your food to your feet, from your bedroom to your breasts. Purifying your life won’t happen overnight, despite what those detox foot-pad makers promise on late-night television. (PS: They don’t work!) But if you begin today you’ll definitely be a little healthier by the time you get into bed. Here’s how to get started:
1. Protect against pesticides
Washing fruit and veggies is a must-do every time you bring them home. Why? An overload of pesticides in air, food, or water may set the stage for Parkinson’s disease and possibly Alzheimer’s disease decades down the road, according to research. Apparently the chemicals in pesticides—which find a home on the surface of produce—can damage the energy-producing parts of brain cells. There’s also a pesticide-and-arthritis link. Protect your brain and body by washing fruits and vegetables thoroughly, especially if you aren’t eating organic. (You don’t need to use fancy detergent; plain water should do the trick.)
Also watch out for pesticides in your own yard and garden, because anything you spray outside will likely end up in your home. Defend your greenery, instead, with insects (such as ladybugs) or a natural, safe repellent like neem oil (1 quart, $22.50).
2. It’s curtains for plastic
You know that strong odor emanating from some new plastic shower curtains and mattress covers? Blame the polyvinyl chloride (PVC) used to manufacture them—which releases toxic chemicals that can make you dizzy and drowsy with just a few deep whiffs. Retailers like Target sell curtains made with materials like cotton, polyester, or hemp, which are safer to use and easier to clean.
3. Look out for lead
Thanks to the widespread use of leaded gasoline in past decades, women 40 and up have high amounts of lead in their bones, says Ellen Silbergeld, PhD, a toxicology expert at the Johns Hopkins Bloomberg School of Public Health. Why that’s bad: As your bones greedily soak up calcium, they can easily be fooled by lead, a dangerous metalliclook-alike. Lead-laden bones may be weak and prone to breaks. And as bones start to thin after menopause, the toxic metal could be released into the bloodstream, where it can increase blood pressure and possibly lead to neurological and kidney trouble.
How to fight back? Calcium, vitamin D, and regular exercise all can slow bone loss and reduce the amount of lead that moves from the bones into the blood, Silbergeld says. To keep more lead from climbing aboard, reduce dust in your home with either frequent wet-mopping or good vacuuming with a HEPA-filtered cleaner. (HEPA vacuums trap even those tiny dust particles you can’t see.)
The lead-paint issue is a toughie. If you live in an old home or apartment with chipping paint, talk to a knowledgeable inspector about testing before you do any renovating. Call the National Lead Information Center at 800-424-5323. Keep in mind: The Environmental Protection Agency says home test kits aren’t very reliable. Ask your doctor whether you need a blood-lead test, which usually isn’t necessary unless you’ve gotten acute exposure, say, during a home renovation.
4. Be smart down there
Do tampons have dangerous levels of dioxins or asbestos? Nah, it’s a myth. But don’t ignore the small-but-real risk of toxic shock syndrome (several dozen women get it each year), a potentially fatal condition caused by poison-producing staph or strep bacteria. Lower your odds by changing your tampon every four to eight hours and avoiding highly absorbent types (often labeled “ultra”).
Protect your ovaries while you’re at it by limiting exposure to perfluorinated chemicals (PFCs)—often in the coatings of nonstick pans and many other items like clothing, furniture, and packaged-food containers—which may double the risk of infertility, according to a study in Human Reproduction.
Natural Remedies
The Healing Power of Tea
This old-fashioned “it” drink fights cavities, eases anxiety, and soothes irritated skin.
This old-fashioned “it” drink fights cavities, eases anxiety, and soothes irritated skin.
Natural Remedies
Whiten Your Teeth the Natural Way
The secret to this inexpensive home whitening method is malic acid, which acts as an astringent to remove surface discoloration. Combined with baking soda, strawberries become a natural tooth-cleanser, buffing away stains from coffee, red wine, and dark sodas. While it’s no replacement for a bleaching treatment at your dentist’s office, “this is a fast, cheap way to brighten your smile,” says Adina Carrel, DMD, a dentist in private practice at Manhattan Dental Arts in New York. “Be careful not to use this too often, though, as the acid could damage the enamel on your teeth.”
You need:
1 ripe strawberry
1/2 teaspoon baking soda
Directions: Crush the strawberry to a pulp, then mix with the baking soda until blended. Use a soft toothbrush to spread the mixture onto your teeth. Leave on for 5 minutes, then brush thoroughly with toothpaste to remove the berry–baking soda mix. Rinse. (A little floss will help get rid of any strawberry seeds.) Carrel says you can apply once a week.
The secret to this inexpensive home whitening method is malic acid, which acts as an astringent to remove surface discoloration. Combined with baking soda, strawberries become a natural tooth-cleanser, buffing away stains from coffee, red wine, and dark sodas. While it’s no replacement for a bleaching treatment at your dentist’s office, “this is a fast, cheap way to brighten your smile,” says Adina Carrel, DMD, a dentist in private practice at Manhattan Dental Arts in New York. “Be careful not to use this too often, though, as the acid could damage the enamel on your teeth.”
You need:
1 ripe strawberry
1/2 teaspoon baking soda
Directions: Crush the strawberry to a pulp, then mix with the baking soda until blended. Use a soft toothbrush to spread the mixture onto your teeth. Leave on for 5 minutes, then brush thoroughly with toothpaste to remove the berry–baking soda mix. Rinse. (A little floss will help get rid of any strawberry seeds.) Carrel says you can apply once a week.
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