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Portion Distortion
Counting calories may not be enough if you're trying to watch your weight. You must also pay attention to how much you're eating, says registered dietician Christine Palumbo. Several recent studies confirm that portion control is key. Research findings published in the June issue of the journal Psychological Science showing that people display "unit bias" that causes them to think that a single unit of food is the right amount to eat or drink -- regardless of its size. The study found that people consistently ate more candy when it was served with a bigger serving spoon or in larger packages. Cornell University researchers also found that larger serving utensils and bowls prompted people to eat more food.
As the obesity epidemic in America continues to grab headlines, nutrition experts are quick to identify "portion distortion" as a potential contributing factor. These new studies confirm their suspicions: Americans need to cut back on portion sizes in order to control their weight, but in a society full of super sized portions, this is often easier said than done.
Portion distortion can impact on your waistline. Christine offers tips to help you cut back on your portion sizes without feeling deprived and hungry all the time.
Be a smart snacker.
A lot of people will really make the effort to eat healthy meals, but then they blow it in the evenings when they get hungry for a snack.
To avoid eating hundreds of calories through snack foods, choose portion-controlled snacks. They allow you to enjoy the foods you like without feeling guilty about overdoing it.
The 100 calorie packs that are on the shelves these days are also a great option. You can find portion-controlled versions of Wheat Thins, Baked Cheetos and other snacks.
If you just can't do without a sweet treat now and then, try individually-wrapped ice cream treats. Skinny Cow ice cream sandwiches and ice cream cones are delicious, and each one has only about 150 calories.
Whatever you do, avoid snacking directly from a big bag of chips or box of cookies while you're watching TV. That's a recipe for disaster!
Re-evaluate your dinnerware.
It's amazing how large our plates, bowls and utensils have become in recent years. They're much larger than those that our parents typically used.
Instead of eating meals from dinner plates, use a salad plate instead. You'll still get the satisfaction of having a full plate of food, but you'll save yourself lots of calories with this one simple trick. The same goes for bowls, serving spoons, etc. When you sit down for a meal, don't keep the pots and containers of food sitting in front of you on the table. That will prompt you to get seconds. Instead, keep them in the kitchen where they're out of sight. Beware when you're eating out.
One of the easiest ways to control your calorie intake is to limit the number of meals you eat at restaurants and fast food places. Americans eat out very frequently and also get take-out meals from restaurants more than ever, so you need to be able to manage your eating habits when you're not preparing the food yourself.
Always ask that the waiter put half of your meal into a take-home container before he even brings it to the table. Serving sizes in restaurants are almost always enormous, so this is one trick that can be really helpful for keeping your calories under control when eating out. Remember that you can always get more food if you're still hungry, but if you dive right into the restaurant-size portion, it's highly likely that you'll overeat. Consider ordering an appetizer instead of an entrée. Foods on the appetizer menu are often large enough for several people to share, so they're often a reasonable dinner size for one person. It's also important to be careful if you're drinking alcohol with your meal. Not only does that add overall calories just from the alcohol itself, but drinking also lowers your inhibitions and your ability to control your food intake. It's a lot easier to overeat when you've had a few drinks! Remember that weight loss doesn't have to mean completely changing your diet, Christine says. By watching out for portion distortion, you're taking an important step to controlling your weight. Article Source: ABC7Chicago Article Author: Christine Palumbo ABOUT CHRISTINE PALUMBO
Christine Palumbo is a speaker, writer and lifestyle counselor who is a frequent guest on Chicago-area television. She has appeared on such national programs as The Oprah Winfrey Show, Fox News Channel's Fox and Friends and CNN fn's The Flipside. Since 2001, she has written the popular "Food News" column for Allure magazine, and also writes for the highly rated FoodFit.com Web site and Weight Watchers magazine. She is frequently quoted in publications such as Health, Shape, Men's Health, Muscle & Fitness and Cosmopolitan.
In addition to her work with the media, Christine is a sought-after speaker on a variety of health-related topics, such as providing "lunch and learn" seminars to various organizations. In her private practice, she counsels people on issues such as weight management, functional foods, heart disease prevention, and general lifestyle improvement.
Christine also consults for an interesting client mix of corporations, restaurants and not-for-profits. She develops nutrition education materials, performs nutrient analysis for recipes, exhibits at professional meetings, and works on special projects. She presented to her peers twice at the American Dietetic Association's Food & Nutrition Conference & Expo, including in October 2004. Previously she counseled cardiovascular and diabetic patients at the University of Chicago Medical Center.
A graduate of the College of St. Catherine in St. Paul, Palumbo also holds a Master of Business Administration degree in marketing from DePaul University. She is quite active with the American Dietetic Association, currently serving as a member of their Board of Directors.
            
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Positive Body Image Learned At Home
She wasn't the first 18-year-old to arrive home from university 10 pounds heavier. Nor the first to feel self-conscious. But at a family gathering, one adult still couldn't refrain from commenting. "It's good to have you back," she said, patting the girl's backside, "just maybe not quite so much of you."
Shock gave way to hurt, followed by a quick flight to the bedroom. Tears were shed. The mother followed with loving words of condolence. But in the end, she said, the woman had only expressed what a lot of people were thinking.
Twenty-five years later, the memory still stings like a fresh slap across the face.
Make no mistake about it parents. You can defend it as being "helpful" or "honest." But words — and especially comments about a child's appearance — do damage. Even more so when aimed at impressionable tweens or young teens.
A stream of recent studies supports the notion that a healthy self-image begins at home, including an August article in the journal Pediatrics which concludes that family criticism "results in long-lasting, negative effects." But anyone who's ever been on the receiving end of critical remarks about their weight or body shape doesn't need an expert to tell them that.
Most of us are quick to blame peer pressure and the constant media blitz promoting skinny female bodies and buff young men for the impossible standards imposed on our kids. But we need to acknowledge that amid all that, the messages from Mom or Dad are more important than ever. They're the ones who can reinforce the notion that feeling good, eating a balanced diet and being physically active count a lot more than where the scale tips.
And yet despite the zillions of books devoted to building kids' self esteem, the pressure on teens to look a certain way and the growing epidemic of eating disorders among young girls, many of us are still sending destructive signals to our kids.
Not always intentionally. Not overtly either. But think about it. Have you ever discouraged a daughter from having second helpings while her brother heaps more pasta Bolognese on his plate?
Maybe you're a mother who tells your daughter that looks don't matter as much as what's on the inside — but then disparages your own figure or obsesses about kicking the carbs. Or a dad who enthusiastically appraises the svelte models on the car ads.
This stuff can have enduring impact. It contributes to lack of self-confidence, unhealthy eating habits or a preoccupation with dieting. It can affect sexual behaviour and intimate relationships down the road. At worst, it could increase the risks of an eating disorder.
Ann McKee of Toronto, founder of 5 Elements Camps and Workshops for girls, has seen the effects first-hand — in kids shedding tears of shame because Mom says they're too fat. In girls obsessed with their looks who are simply following the behaviour modelled by the adults at home.
What we do and say matters. A mother who throws on her bathing suit and leaps into the pool even if she isn't thrilled with her body sends one message. So does one who constantly complains about her pant size and counts every calorie. And so does a dad who comments that the "real women" featured on the Dove billboards are too hefty.
This is one reason that Dove decided to sponsor mother-daughter workshops on body image. (http://www.campaignforrealbeauty.ca ).
Those of us who don't have daughters aren't off the hook either. Boys are also under siege to look fit and fashionable. Steroid use is on the rise. So they need help sorting through how they feel about their looks. And they need the imprint of female role models who feel comfortable in their own skin.
Lisa Naylor of Winnipeg, who counsels adolescent girls and their mothers about eating issues, says the key is teaching kids to approach the whole issue from the inside out. "We're trying to get girls to realize that how they feel about themselves has a huge impact on how they look," says Naylor, who is also conducting the Dove workshops. Her tips include:
Don't single kids out on food issues if you notice one happens to be eating a lot of sweets. Better to reduce the availability of junk food and make more nutritious snacks and meals for everyone.
Don't comment on other people's weight, positively or negatively.
Pay attention. Kids who suddenly crave large amounts or stop eating may need help — whether it's more protein for energy or counselling for emotional problems.
And if your teen comes home from university sporting a bigger dress size? Rest assured she doesn't need someone to point it out. Tell her she's always beautiful to you. Then get out your bikes and go for a ride.
Article Source: The Toronto Star
Article Author: Andrea Gordon is the Star's family issues reporter. Her parenting blog Because I Said So appears on thestar.com.
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Why Alcohol Calories Are More Important Than You Think
Successful weight loss is all about oxidizing (or burning), more calories than you eat. When they go on a diet, many people choose low-calorie alcoholic drinks, mainly because they contain fewer alcohol calories than their regular counterparts. However, drinking too much has a far more damaging effect than you can predict simply by looking at the number of alcohol calories in a drink. Not only does it reduce the number of fat calories you burn, alcohol can increase your appetite and lower your testosterone levels for up to 24 hours after you finish drinking.
Alcohol calories
According to conventional wisdom, the infamous "beer belly" is caused by excess alcohol calories being stored as fat. Yet, less than five percent of the alcohol calories you drink are turned into fat. Rather, the main effect of alcohol is to reduce the amount of fat your body burns for energy.
Some evidence for this comes from research carried in the American Journal of Clinical Nutrition [4]. Eight men were given two drinks of vodka and sugar-free lemonade separated by 30 minutes. Each drink contained just under 90 calories. Fat metabolism was measured before and after consumption of the drink. For several hours after drinking the vodka, whole body lipid oxidation (a measure of how much fat your body is burning) dropped by a massive 73%.
Rather than getting stored as fat, the main fate of alcohol is conversion into a substance called acetate. In fact, blood levels of acetate after drinking the vodka were 2.5 times higher than normal. And it appears this sharp rise in acetate puts the brakes on fat loss.
A car engine typically uses only one source of fuel. Your body, on the other hand, draws from a number of different energy sources, such as carbohydrate, fat, and protein. To a certain extent, the source of fuel your body uses is dictated by its availability.
In other words, your body tends to use whatever you feed it. Consequently, when acetate levels rise, your body simply burns more acetate, and less fat. In essence, acetate pushes fat to the back of the queue.
So, to summarize and review, here's what happens to fat metabolism after the odd drink or two.
. A small portion of the alcohol is converted into fat.
. Your liver then converts most of the alcohol into acetate.
. The acetate is then released into your bloodstream, and replaces fat as a source of fuel.
The way your body responds to alcohol is very similar to the way it deals with excess carbohydrate. Although carbohydrate can be converted directly into fat, one of the main effects of overfeeding with carbohydrate is that it simply replaces fat as a source of energy. That's why any type of diet, whether it's high-fat, high-protein, or high-carbohydrate, can lead to a gain in weight.
Appetite
The combination of alcohol and a high-calorie meal is especially fattening, mainly because alcohol acts as a potent appetizer. A Canadian study shows that an aperitif (an alcoholic drink taken before a meal to increase the appetite) increased calorie intake to a greater extent than a carbohydrate-based drink [5].
Researchers from Denmark's Royal Veterinary and Agricultural University report similar results [8]. When a group of men was given a meal and allowed to eat as much as they wanted, they ate more when the meal was served with beer or wine rather than a soft drink.
Not only does too much alcohol put the brakes on fat loss, it's also one of the most effective ways to slash your testosterone levels. Just a single bout of heavy drinking raises levels of the muscle-wasting hormone cortisol and increases the breakdown of testosterone for up to 24 hours [6]. The damaging effects of alcohol on testosterone are made even worse when you exercise before drinking [1].
The effect of alcohol on testosterone could be one reason that people who drink a lot carry less muscle. In fact, a 1993 study shows that alcoholic men have bigger waists and smaller muscles than teetotalers [2].
This doesn't mean you need to avoid alcohol completely.
A recent study, published in the November 2004 issue of the International Journal of Obesity, compared the effect of two different diets over a three-month period [7]. Both diets contained 1500 calories daily, one with 150 calories from white wine and one with 150 calories from grape juice.
Weight loss in the grape juice group and white wine group was 8.3 pounds and 10.4 pounds, respectively.
So, what's the bottom line?
Although an alcohol-rich meal does increase your metabolic rate, it also suppresses the number of fat calories your body burns for energy — far more so than meals rich in protein, carbohydrate, or fat [3]. While the odd drink now and again isn't going to hurt, the bottom line is that alcohol and a leaner, stronger body just doesn't mix.
Article Source: The Facts About Fitness.
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How Often Should You Weigh Yourself?
 
To weigh or not to weigh, that is the question. When you are losing weight, how often should you weigh yourself? The answer to this question depends on who you listen to or whose book you are reading. I have seen answers that range from once a day to once every 2-3 months.
Here is my two cents worth on the subject. I think that once a day is a bit much. There are things other than what you eat that are going to affect your weight on a daily basis. Personally, I would rather not weigh myself that often. Whether I lost or gained has a big effect on my mood and my ability to stay motivated.
If I lose weight, I tend to think that I have a little more freedom to eat whatever I want than I should and if I gained I tend to beat myself up for not being more disciplined and following a plan more strictly. So if I lose, I tend to slack off and make poorer decisions and if I gain I tend to be more regimented and maybe a little obsessive. To deal with these emotions on a daily basis can be mental draining.
One well known personal trainer says you should not weigh you self for the first 2 months after starting a weight loss program. He says that most people are dehydrated when they start a weight loss plan. With drinking water being a big part of a weight loss regimen, he says that the water intake will keep them from losing weight early on. This sounds reasonable, but in as many weight loss programs as I participated in, I usually had my biggest weight loss in the first week.
With today’s society being so hung up on instant gratification, I think 2 months is a long time to go without knowing how you are progressing, especially at the beginning when you are making lifestyle changes that you have not yet grown accustomed to. The reward in the end, I am sure will be worth it. After 2 months, you will probably be down 20-30 pounds depending on what you have to lose. But this early in your weight loss journey, I think you will need to see some progress earlier than 2 months to stay motivated.
I think once a week is the best time to weigh yourself. It is long enough, to get past the daily fluctuations and it is not so long that you get discouraged while waiting to see some progress. If you have a 3 pound gain in a week, you have a chance to make some adjustment so it does not turn into a 10 pound gain before you realize it.
I think how often you way yourself should depend on how you feel about finding the outcome. If you feel more motivated weighing yourself often, than you should weigh yourself often and if you feel yourself become obsessive, than you probably need to weigh yourself less often.
Marjorie Salada is the owner of Weight Loss 3000, a website that contains information on weight loss, exercise, weight loss surgery and living a healthy lifestyle.
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1:08 AM,
I would tend to agree with the once a week weigh-in. My 16 yr old weighs herself too often and then calls herself fat if she has gained or not lost anything, yet at 5'10" I dont think 150lbs is too bad. Also most programs I have done over the years have weekly meetings and that always helped me get through the week waiting for that figure to have dropped. Keep up the good work everyone, you will get there.
1:26 AM, The Imaginary Diva
Thanks for dropping by Claudia!
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Diet Of Maple Syrup The Latest Celebrity Fad
With the carb-hating Dr Atkins dead and his fans still reeling from revelations that he ended his days overweight, faddish dieters the world over have been looking for the latest regime to follow. They may have found it in the maple syrup diet.
The programme has all the right ingredients to become an instant dieting success story; celebrity endorsement, a little bit of dubious science and a stomach-churning combination of foods.
Health food shops have reported soaring sales of pots of the Madal Bal syrup on which the diet is based and its UK distributor says orders have soared from 500 pots a year to more than 2,000 a month.
Fans of the diet, which basically consists of replacing normal meals with a liquid made up of the maple syrup, lemon juice, water and cayenne pepper, claim it purifies the body and can lead to weight loss of almost a stone in ten days.
Its detractors, however, say it could be harmful to health, misleads impressionable teenagers - and will not lead to long-term weight loss.
The Madal Bal syrup is made in Switzerland from the sap of maple trees and four rare Asian palm trees.
According to its makers, the syrup is high in natural plant sugars which provide energy and satisfy hunger pains, but does not contain the added sugars contained in most shop-bought maple syrup.
Adherents can spend up to ten days on the diet, drinking up to ten glasses a day of the syrupy mix.
Singer Beyonce Knowles revealed last month that she had used the maple syrup-cayenne pepper combination to lose 20 pounds 9kg before filming the movie Dreamgirls along with Jamie Foxx.
She said: "I lived on water, cayenne pepper and maple syrup for 14 days. It was tough; everyone was eating and I was dying."
Azmina Govindji of the British Dietetic Association warned that dieters should be wary of such rapid weight loss regimes.
"There is no evidence that detoxing is any better for you than eating a balanced, healthy diet.
"Fasting for that length of time is likely to give you drastic weight loss anyway because it is all about the deficit of calories."
She added: "It would surprise me if a drink like this would contain all the nutrients necessary for health.
"Furthermore, constant sipping of drinks containing syrup and lemon juice is likely to erode dental enamel.
"What I think is misleading is that people will believe that it is the drink that is magical in some way.
"I doubt this would have long-term positive effects on health."
Nutritionists say that while fasting for a short time once a year may have some health benefits, the plethora of detox books and products on the market are encouraging people to believe, wrongly, that frequent starvation is the secret of weight loss.
Even those who appear to have endorsed the diet have admitted that life on pepper and syrup cannot be sustained.
Ms Knowles admitted in a recent magazine interview: "At the wrap party the day after filming they had these cupcakes and I ate about twelve.
"After that I ate waffles, fried chicken, cheeseburgers, french fries, everything I could find.
"That was the best time of my life. I've gained twelve pounds."
Author: Maxine Frith
Article Source: http://www.nzherald.co.nz
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Healthy Image Nutrition Software - Enjoy Your Life!
 
 The First Choice In Nutritional SoftwareDo you need to improve your health? It is something we all want to do, but with all that we see on TV and read in everything from newspapers to magazines. Sometimes, making those choices are hard when we are unaware of what the nutritional content is of the foods we eat. Perhaps what we may see as healthy isn't, or what we assume can't be good for us isn't as bad as we once thought.
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How To Train For Your First 5K
 
By Amanda Schuldt / Lansing State Journal
The happy medium of races: the 5K. It's not long enough to require endless stamina or endurance, and it's not short enough to be considered a sprint. Just 3.1 miles between the start and finish lines.
Runners look to the plentiful 5K offerings to get a slow introduction to the world of running (both competitive and casual). We've compiled the top 5 categories of tips to help you get started in achieving your goal - from training ideas to local races you'll want to check out.
And just like most hobbies, this is one that's even more fun with a partner. Find someone with a similar fitness level and get running.
5 things you need
» A good pair of shoes. If you're going to log miles in training, you'd better protect your feet and joints. Look for a shoe that provides enough cushion to absorb some shock from your ankles, knees and hips. Runners who pronate - translation: their feet roll inward too much when striking the ground - should seek motion-control shoes. For more advice, check out runnersworld.com.
» A watch. Keep track of your training run times. There's no better motivation than watching your times decrease.
» A notebook. Jot down everything from which course you ran, to your time, to what you ate that day and how you felt before and after your run. Use this journal to gauge your progress and prepare for race day.
» Layers. As fall's rollercoaster of temperatures approaches, dress in layers: Start with some warm-weather clothing and wear a lightweight windbreaker or loose-fitting athletic pants. You may also want to consider stuffing a fleece headband or sweat-wicking stocking cap in your jacket's pocket in case a chilly wind sets in.
» Race registration: There's no motivation like money already spent on signing up for a race. So, plunk down the race fee and hit the road to training!
5 exercises
» Hills: An incline not only helps strengthen your legs and ankles, but it gives your heart a little variety, too. Try to incorporate some hills into your training runs - and if none are nearby, propel yourself up a few sets of stairs to provide the challenge.
» Fartlek: Permission to snicker granted. Basically, this funny-sounding term means you'll be incorporating short bursts of speed into your run. Here's how to do it: Warm up and get into the rhythm of your usual run. Then, set your sights on something farther down your path ... maybe it's the intersection at the next block, or a building a quarter-mile away. Kick it into gear until you reach your goal, and then slow back down to recover. These bursts can be as short as a few seconds or as long as a couple of minutes.
» Hit the weight room: Strength training is a great way to add some variety and increase power and balance. Suggested exercises include squats (single- or double-leg), calf-raises, lunges and leg extensions.
» Jump rope: Relive old school days and encourage your feet to pick up the pace at the same time. Experiment with different rhythms and steps, but keep the pace quick.
» Lengthen your stride: Take a few minutes in your regular training run to concentrate on making long strides. As you get more comfortable with it, increase the time you spend on strides.
5 stretches » Calves: Standing about three feet from a wall, stretch the calves and Achilles tendon by leaning your forearms against the wall while planting one foot on the ground, pushing your hips slightly forward and gently bending your knees. » Quads: While standing, stretch your quadriceps by bending one knee to bring your foot toward your backside. Grab your ankle and gently push your hips forward. » Shoulders/back/hamstrings: Stand straight and slowly let your arms and shoulders sag toward the floor, until you are no longer able to bend any further. Let your arms and shoulders loosen up while stretching your hamstrings in the process. » Hips: While seated on the ground, bring your knees up so your legs are bent. Extend your left leg on the ground and twist your left elbow toward your right knee. Hold the stretch and feel it gently release the muscles from your lower back through your hip. Switch sides. » Adductors (inner thighs): Take a wide stance (your feet should be wider apart than your shoulders), and slowly bend down so your shoulders hang loosely toward the ground. 5 online training tools » www.michiganrunner.net: Click on "Training Tips" for a link to www.running network.com, a fantastic site with tons of info. » www.coolrunner.com: Be sure to check out the multiple training schedules for anyone from beginner to pro (and 5Ks through marathons). » www.runnersworld.com has two don't-miss features. Before you head out to buy new shoes, be sure to skim through their "shoes and gear" tab for plenty of great info and suggestions. And when you just can find the will to head out on a run, browse their "motivation" section. There's everything from humor columns to inspirational quotes to get you moving. » www.runmichigan.com offers a surprisingly huge list of runs throughout the state, with an event for every runner. But the calendar is about to thin dramatically as the colder months approach, so set your sights on a race soon. » www.halhigdon.com: He's the premier marathon training guru, but he also has plenty of general running info in the form of programs, articles, a blog and an interactive message board. Sources: Runners World, coolrunner.com, Hal Higdon.
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