Lunch before the Oscars

I grilled chicken meatballs for lunch before the Oscars on Sunday. Here is the easy recipe.

Chicken Yakitori

Ingredients:

Ground Chicken 1 lb

Shallot 1 – finely chopped

Mirin ¼ cup + 2 tbsp

Sake ¼ cup

Soy sauce (preferably light) ¼ cup

Brown sugar 2 tbsp

Kosher salt

Fresh ground pepper

Zest of 1 lemon

Olive oil spray or other cooking spray

Bamboo skewers

Method:

Soak the skewers in water.  Pre-heat the oven to 375* F.

In a non-reactive bowl, mix the ground chicken, the chopped shallots, lemon zest, 2 tablespoon Mirin, salt and freshly ground pepper. Make small meatballs, about 1” in diameter and place on a shallow baking dish in a single layer. Spray with olive oil and bake in the oven for about 7-8 minutes till nearly done (DO NOT OVERCOOK!).

While the meatballs are cooking, combine the Mirin, Soy sauce, Sake and brown sugar in a saucepan and bring to a boil. Simmer for about 4-5 minutes till reduced to about half.

Heat a grill to medium high (400* F). Thread the meatballs onto the bamboo skewers (4-5 per skewer). Spray the grill surface with olive oil and grill the meatballs 2 minutes per side. Brush generously with the freshly prepared sauce and grill ½ to 1 minute more, turn and repeat.

Serve warm with the remaining sauce on the side, and with brown rice.

 

 

WALK YOUR WAY TO HEALTH

By

S. Sarkar MD, PhD

Walking is the easiest way to burn off calories, lose weight and be healthier.

Here are a few tips to get you off the couch and into the streets:

1.       Buy a Pedometer. You can get a good one for under $20 and it is worth every penny. Clip it to your waist throughout the day. Try increasing the number of steps you take per day by 500 every week to a goal of 10,000 steps a day. (Alternatively you could download a pedometer app on your smart phone and carry your phone in your pocket all day).

2.       Buy good walking shoes. You want to be comfortable while walking.

3.       If there are hills in your neighborhood, try walking up and down the hill, to burn more calories.

4.       By walking, the average person burns up between 1.5 and 2 calories per minute (depending on body weight, speed, etc.).

5.       Try to walk for 30 minutes, 5 times a week.

6.       Do not carry weights while walking! (You may end up with back, knee or hip problems).

7.       Incorporate more activity into your daily life: take a stroll during breaks at work, take the stairs instead of the elevator (even walking down the stairs is better than taking a ride on an elevator), park far away and walk.

8.       If you lack motivation, get a friend or family member to join you and you can walk together.

9.       On weekends plan special activities: hiking, walking on the beach, etc.

 

From WebMD

The Real Truths About Weight Loss

By Pamela Peeke, MD

For years, weight loss experts, medical practitioners and consumers alike have held certain beliefs about how to shed weight. Now, a new analysis of these long-held assumptions has cast doubt on many of them. Dr. David Allison and his team published a groundbreaking article in the New England Journal of Medicine in which myths, presumptions and facts about weight loss were scrutinized and presented in a brand new light. Here’s what they found, and my thoughts about how it impacts upon your our weight management journey.

First up, let’s look at what these scientists are identifying as myths, which means each item is not backed by current science.

The Myths:

1)     Small things make a big difference, and that walking a mile a day can lead to a weight loss of more than 50 pounds in one year.

My take: Small things make small but important changes. However, you cannot drop 50 pounds in a year by walking alone. Significant changes have to happen in nutrition as well as stress management. This is a holistic journey.

2)     You need to set a realistic goal to drop weight.

My take: Although current science doesn’t support this recommendation, I still believe it’s mostly true. Scientists just need a better way to study this issue. After years of  working with men and women who have struggled with weight control, I have always cautioned against what I would consider unrealistic expectations— a 50 year old woman with 70 pounds to shed wanting to wear the size 4 skinny jeans she kept from her freshman year in college. I’m a firm believer in removing excess weight in carefully thought out phases— celebrating every single pound dropped and sustained, every decrease in belly girth, every extra mile walked. These are realistic objectives that build a strong foundation for weight loss, health and sustainability.

3)     Dropping weight too rapidly is not sustainable.

My take: This is a tricky one. Bariatric surgery results in substantial drops in weight over a fairly short period of time. So long as the individual is supported by a great team of mental health, nutrition and fitness professionals, that weight loss can be sustained. As well, I have witnessed some of my patients drop large amounts of excess weight in a relatively short period of time and keep it off for years. Once again, the greatest predictor for success was a healthy weight reduction plan, as well as a strong support system, both from the mental/nutrition/fitness side as well as personally. The key determinant is how the weight was dropped. Quick fix fads, radical diets, severe caloric restriction and any disordered eating habits are clearly unhealthy and not going to yield long term success.

Here are items in which scientists have some data but no solid proof they work.

The “We’re Not Sure” Beliefs:

1)     Eating a health breakfast leads to weight loss.

My take: Starting the day off with a healthy breakfast most likely is associated with sustainable weight loss. This is an observational finding of the National Weight Control Registry study . But, believe it or not, the actual clinical study has never been done. We just assumed this was true. The good news is that a definitive study (breakfast vs no breakfast) is in the process of being conducted. For the time being, I’d still recommend consuming a balanced and healthy breakfast every morning.

2)     Adding lots of fruits and vegetables to your diet will facilitate weight loss.

My take: Of course it’s terrific to incorporate these high quality carbohydrates into your daily food consumption. But that only works if you are monitoring your total caloric intake, balancing the intake of high quality protein/fat/carb and adding regular physical activity. Adding vegetables to your dinner and then consuming bags of cookies, chips and ice cream while watching endless Law and Order reruns is clearly not going to result in weight loss.

3)     Yo-Yo dieting results in increased death rates.

My take: Yo-Yo dieting has been a source of controversy for many years. Frankly, I have observed the full spectrum of  possibilities with the ups and downs of weight shifts due to switching from one diet to another. Some people continue this cycle for a lifetime or simply burn out and give up. Others Yo-Yo for some period of time and then find a lifestyle plan that finally works for the long run. The quality of the plan you’re on is critical. People can Yo-Yo with good as well as bad plans. The point is that the ultimate outcome is quite variable and we’re not certain about its impact on death and disease. So, it’s best to find the healthiest plan (check out the WebMD Food and Fitness Planner) and get regular with healthy lifestyle habits.

4)     Snacking leads to weight gain.

My take: Again, it’s how you interpret this statement. Most experts like myself believe that you should try to eat roughly every 3-4 hours ending at dinner time. The snacks are carefully planned for quality and quantity. One critical snack occurs in the mid-afternoon, and includes a healthy combination of protein, fiber, and high quality fat in a controlled portion. This helps to decrease food intake at dinner time. This kind of strategic snacking is not the traditional out of control, mindless 24/7 grazing that is most certainly a recipe for disaster.

And finally, here are rock-solid proven facts that really work to drop weight.

The Proven Methods to Lose Weight:

1)     Genetics is important but DNA is not destiny.

My take: I couldn’t agree more. As I noted in my book The Hunger Fix, there’s a new science out there called epigenetics. I say “Genetics may load the gun, but environment and lifestyle habits pull the trigger”. What this means is that despite any genetic inheritance, your own lifestyle behaviors affect the expression of your genes by dampening down bad genes and strengthening good genes. The end result is that you change your destiny. You actually help create a more positive destiny with every thought you think, every mouthful of food, and every step you take. Now that’s very empowering to hear!

2)     Exercise is crucial for weight maintenance.

My take: Amen! Science has clearly shown that to drop weight you have to add more physical activity to your daily living. But to keep it off, physical activity (both deliberately scheduled as well as activities of daily living) is absolutely critical. A major mistake so many people make is to become active, successfully shed pounds, and then literally sit on their laurels. Just remember, what helped you achieve your weight loss goal helps you to maintain it as well.

3)     Weight loss surgery can be effective in the long-term for certain individuals.

My take: I agree with the understanding that the success of bariatric surgery is based upon the presence of strong ongoing medical and personal support systems.

4)     Weight loss is greater with programs that provide meals, and some prescription drugs.

My take: There’s a wide spectrum of options for people to choose from as they attempt to manage their weight. As we learn more about brain and body functioning in weight control, there will be more drug innovations emerging. As physicians, we’ll be carefully reviewing what may be possible and appropriate for each individual. Regarding companies that provide meals, I would prefer people prepare and eat fresh whole foods. I also realize that in this 24/7 world that is not always possible. So long as people realize that the goal is to eat nutritious and healthy foods when at all possible, then the substitution of these products when necessary remains an option.

As Dr. Allison noted to me in a recent conversation, overweight and obesity is a complex condition affected by countless factors that interfere with an individual’s ability to do what’s right— eat less and move more. It’s never that simple. Socioeconomic, cultural, economic, environmental, food addiction, medical and genetic issues all play a vital role in either easing or complicating the ability to manage weight. This study is a milestone because it helps to set the record straight about some of our beliefs and assumptions, while also prompting experts to get to work to produce the kind of research that will provide consumers with scientifically  proven recommendations and guide us all to a stronger understanding of how to achieve optimal weight management

From WebMD

Secrets of Mindful Eating By Pamela Peeke, MD

You hear it all the time: “Eat mindfully and you’ll not only enjoy your meal, but it’ll be easier to shed weight.” Sounds like a win-win. But most of us hop out of bed at O’Dark Hundred and hit the ground running. We race out the front door either skipping a meal, doing a grab-and-go, or engaging in a bit of dashboard dining. Regardless, we’re usually stuffing food into our mouths…mindlessly. It’s hard to taste and savor when within seconds a meal or snack is gulped and out of sight. It’s also hard to drop that excess weight when our frenzied feasting doesn’t allow enough time — 20 minutes — for the mind to register you’ve eaten enough to satisfy your body’s needs.

Mindless eating like this messes with four key “friends” in our own body chemistry that work together to help us sense fullness and rein in over eating:

1) Cholecystokinin (CCK) is an intestinal hormone that tells the brain you’re in the process of consuming food.

2) Leptin is a fat cell hormone that monitors your fat storage and directs the brain to stimulate more or less eating based upon your energy needs. CCK and leptin work together to produce a sense of fullness.

3) Grehlin is a stomach hormone that stimulates appetite for more food, based upon the brain’s communication with CCK and leptin.

4) Dopamine is a brain neurotransmitter that works in concert with CCK to enhance your sense of pleasure and reward from eating.

By slowing down your eating pace, you allow your own body/brain chemicals to work optimally. Your reward is better enjoyment of your food and, studies have shown, far fewer calories consumed.

You can practice mindful eating anywhere. Always make certain you’re not overly hungry before eating by keeping up with your every 3-4 hour snacks and meals throughout the day. Next up, put that fork/spoon down after every bite. Take a breath and savor the moment.

The best way to practice mindful eating is at home. And here’s the catch: If you want to do this well, do some cooking. Yes, that means spending a little time in the kitchen preparing and then enjoying the fruits of your labors. Science shows that people who cook more drop more weight.

To help guide us on this mindful journey, I turned to my good friend Chef Chad Luethje, executive chef at the Miraval destination spa resort, famous for its mission to encourage people to be mindful and present as they live their lives. I’ve known Chef Chad for many years and have discovered countless handy tips, tools, and techniques while attending his demonstrations. I’ve also waited patiently for him to finally put it all together in a book. At long last “Mindful Eating” (Hay House 2012) landed on my doorstep and I dived in to find nuggets I can now share with all of you. Here are some highlights to help get you started.

1) Cooking is not rocket science. Don’t break out in nervous hives at the thought of cracking open a cookbook and trying some of the recipes. Perhaps the last time you boiled water or cooked an omelet dinosaurs ruled the earth. No worries. Establish a new attitude and look forward to having fun. Start with a few simple recipes that entice you. Build your own repertoire of snacks and meals from there. Don’t be afraid. You can do this.

2) De-Clutter your kitchen. Cobwebs in the pantry? Dust balls rolling around your pots and pans? Microwave functioning on overdrive? You’re not alone. Welcome to the new American kitchen. First things first.

a) Get rid of the processed and refined foods. Purge your cabinets, fridge and freezer of these unnatural science fair projects.

b) Pitch your ancient foods. Look at the expiration dates on any foods you’re keeping. I’ll bet you’ve got some scary museum-grade goodies for the garbage can.

c) Open up your working space. To cook, you need open spaces to work. De-clutter your counter tops. Seeing lots of wide open surfaces helps you feel less stressed, more creative, and organized.

3) Get the right tools. Most people are clueless about what equipment they actually need to cook with. Chef Chad to the rescue with some helpful hints.

a) Bag the knife block. Instead of laying down a lot of cash for that usual block of knives, Chef Chad says all you really need are a quality 8- or 10-inch chef’s knife, thin cleaver, long serrated knife, a 3-inch paring knife, and a carving knife.

b) Pots ‘n pans. The Miraval team recommends stainless-steel-lined pans with an aluminum core. They heat quickly and evenly. Nonstick pans are OK only if you hand wash them and keep an eye out for scratches, which can expose you to the toxic chemicals used to make the coating.

c) Mixing bowls. You’ve got options here — stainless steel, ceramic, and glass. Stainless steel may not go into the microwave like glass, but it tends to be more durable.

d) Heavy Lifting. You need a good perforated metal spoon for stirring stocks and soups. Silicone spatulas that can handle high heat are essential. Lift and turn hot foods with scalloped-edged tongs.

e) More. From food processors to vegetable peelers, there are many more suggestions in the book.

4) Let’s cook! The following is a sampling of cool cooking tips to spice up your mindful journey.

a) Kosher salt’s larger granules take longer to shake out than iodized, so you consume less salt. Plus Kosher salt tastes better and contains 30% less sodium than iodized.

b) Don’t pour oil straight from the bottle. Use less oil by reaching for a plastic spray bottle instead.

c) Herb it up to enhance taste. Dried herbs have more concentrated flavors so use them first. Fresh herbs are added last as their flavors dissipate faster.

d) You don’t need regular high-fat mayo when you can combine three parts plain nonfat yogurt to 1 part reduced fat mayo. No one will ever know!

Here are some general secrets for success for those of you embarking on your mindful eating journey:

1) Sit down and turn off the TV, don’t answer the phone, and get away from the computer while you’re eating. Distractions of any kind foster mindlessness.

2) To become aware of slowing down your racecar pace of eating, use your non-dominant hand and/or use a smaller fork or spoon on a smaller plate. For grins, use a timer to see how long you can go between bites.

3) Watch your portion size by using measuring cups. Almost everyone underestimates how much they really dole out on a plate. Keep a set of measuring cups around — ¼ and ½ cups are great to start with.

Finally, try to integrate mindfulness into all of your daily activities. When you walk, be mindful of your surroundings, inhaling floral aromas and the green spring and summer vistas. Listen carefully to people as they speak to you, being mindful of their body language and verbal cues. It’s amazing how much we miss when we’re not living in the moment. Start this mindful journey with small, gradual steps. I guarantee you’ll be rewarded with a life — and meals — you’ll savor for a lifetime.

Is Your Diet Aging You?

Simple strategies to keep you young, inside and out. 

By Gina Shaw
WebMD Feature

Reviewed by Kathleen M. Zelman, MPH, RD, LD

Did you look in the mirror this morning and think, "Wow, I look great!"? Or did you think, "When did I get so old?"

If it was the latter, you might want to take a look at your refrigerator, kitchen cupboard, and dinner table for one of the culprits.

Aging happens to all of us, of course. And there’s no way to put the brakes on it, no matter what the latest "nutraceuticals" may claim. But an unhealthy diet can send your aging process into overdrive and leave you looking years older than you really are. And, it probably isn't doing the inside of your body any favors, either.

Quality Counts

Timothy Harlan, assistant professor of medicine at Tulane University School of Medicine, a former restaurateur known as "Dr. Gourmet," and author of Just Tell Me What to Eat!, says, "There’s an incredible amount of evidence that says that eating junk puts your body into an inflammatory state. Poor-quality foods, like trans fats, cause inflammation -- and aging is basically a chronic inflammatory state." Harlan asks: "Can you look older because you’re eating crap?" And he answers: "Absolutely."

For example, too much sugar and processed carbohydrates in the diet can lead to the production of what are called AGEs -- advanced glycation end products. "These are associated with a number of diseases, like heart disease and diabetes,” says Andrea Giancoli, MPH, RD, a nutrition policy consultant for the California Center for Public Health Advocacy. What's more, she says, "they also damage the collagen and fibers of your skin."

But it's not just your looks that are on the line. Eating more than you should of foods that ramp up inflammation -- or that clog your arteries or pack on extra pounds -- can be bad news, from head to toe.

Foods to Limit

1.       Potato chips and French fries. Anything that’s deep-fried in oil is laden with trans fats, which contribute to inflammation throughout your body. According to the American Heart Association, you should keep trans fats to less than 1% of your daily diet.

2.       Doughnuts and sugary pastries. These pack a multiple whammy. Often they’re high in trans fats and, of course, they’re packed with sugar, which is also linked to inflammation. And they produce those wrinkle-generating AGEs Giancoli talks about.

3.       Hot dogs, bacon, and pepperoni -- any processed meats. Sad to say, the meats on your favorite home-delivery pizza and ballpark dogs aren’t doing you any favors. They’re high in saturated fats and also contain nitrates, both of which contribute to the inflammatory process.

4.       Less-than-lean red meats. The key with meat is to keep it lean to minimize saturated fats, which are big producers of inflammation and no friend of your arteries. The USDA's 2010 dietary guidelines recommend eating a variety of protein foods, including lean meats. The American Heart Association suggests that you keep saturated fats from all sources (not just red meat) to less than 7% of your daily calorie intake.

5.       Alcohol. This is a tough one: Some alcohol may be good for you, but too much can absolutely age you prematurely. "Research says there’s a sweet spot for alcohol," Harlan says. That’s one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two for men. If you drink, on average, one or two alcoholic drinks per day, that may be good for your heart. More than that and you may be revving the aging process and its associated diseases such as liver disease and certain cancers. If you don't drink, health experts don't advise you to start. And if you do drink, talk to your doctor to make sure your drinking is in line with your particular health concerns.

More importantly, Harlan says, eating a diet rich in high-quality foods can reduce inflammation and help keep you looking your best. "It’s very clear that following a Mediterranean-style diet reduces the risk of a number of illnesses associated with aging, like cancer, Alzheimer’s, and heart disease."

Foods to Favor

Harlan and Giancoli are both reluctant to pick out a list of "superfoods" that help to keep you looking young and healthy.

"There are people who have these theories that foods that are very high in antioxidants somehow slow the aging process. And there is some scant evidence of that in animal models," Harlan says. "But don’t just pick out a few foods and focus on them. The minute you start talking about individual foods, people lose sight of the big picture."

So stay away from fad diets that are all about salmon and acai berries, he says. "I want you to eat lots of broccoli and sweet potatoes and salmon and chickpeas and good-quality chicken. Eat a healthy variety of foods and that will keep you looking your best."

That's not just one opinion. In general, many sources are now saying that a traditional Mediterranean style diet -- rich in vegetables, fruits, whole grains, low-fat dairy, and lean protein -- is your best option for overall health.

Another important factor, Giancoli adds, is eating wholefoods, closest to their natural state as possible. "Don’t just eat plants; eat them pretty close to how they were when they came out of the ground or off the tree," she says.

So instead of "superfoods," here’s a list of five foods that are key elements of the Mediterranean diet and are examples of the kinds of foods you need to be getting more of.

1.       Romaine lettuce. Plain old Romaine salad is high in vitamins A and C, antioxidant vitamins that help battle inflammation. Other dark leafy greens that should be on your list include broccoli, spinach, arugula, watercress, escarole, and endive.

2.       Tomatoes. Along with watermelon, grapefruit, guavas, asparagus, and red cabbage, tomatoes are particularly high in the antioxidant lycopene.

3.       Salmon. As with other marine fish such as tuna and herring, salmon is high in omega-3 fatty acids, which fight inflammation.

4.       Lentils. Beans are one of Harlan’s favorite sources of protein and are loaded with fiber and antioxidant vitamins. Try black beans, split peas, limas, pintos, and even fat-free refried beans. "Your skin is essentially made of protein, so if you don’t get enough healthy protein in your diet, your skin will reflect that," Giancoli says. "Along with fish, beans are a great way to get it."

5.       Oatmeal. Studies have found that whole grains such as oatmeal, whole wheat breads and pastas, brown rice, couscous, and quinoa help to reduce inflammation. "These also have B vitamins in them, like thiamine and riboflavin, which are important for skin as well," Giancoli says. "Deficiencies in them cause rashes and scaly skin appearance."

And you have to keep eating healthy to stay looking good. "Skin sloughs off all the time, so you need regular incoming doses of vitamins, nutrients, plant chemicals that we call phytonutrients, healthy fats, and proteins," Giancoli says. "If you’re not getting enough of the good stuff on a regular basis, you won’t be able to produce healthy new skin cells in the way that you should."

If you eat a diet like this, will you look better in the mirror? "That depends," Harlan says. "I looked pretty ugly in the mirror before! But if you eat healthy, you are absolutely going to look better."

12 Tips for Weight Loss

By Sharon Palmer, R.D.; Reviewed by Hope S. Warshaw, R.D., CDE, BC-ADM, 2011

From Diabetic Living

There's no doubt about it: Getting and keeping your weight under control can help you reach your diabetes target goals for blood sugar, blood lipids, and blood pressure. Plus, maintaining these targets over time will keep you healthy, boosting your energy and helping you feel great.

The Benefits of Weight Loss

A body of scientific evidence suggests that even a modest amount of weight loss -- 10-15 pounds -- can make a big difference in managing diabetes. The key is to go about losing weight healthfully. Weight loss can yield sweet successes, including:

-- Lower blood glucose

-- Lower blood pressure

-- Improved blood fats (cholesterol)

-- Lighter load on your joints and feet

-- Easier movement and breathing

-- Increased energy level

Start Your Day with Breakfast

One surefire way to ruin your weight loss efforts is to skip breakfast. People who eat breakfast regularly tend to have a lower risk of weight gain compared with people who skip the meal, according to a 2007 British study of the dietary habits of more than 6,700 adults.

"Breakfast skippers tend to make up for those saved calories by eating more later in the day. The net result isn't weight loss. In fact, it's frequently weight gain," says Jill Weisenberger, R.D., CDE, a Virginia-based dietitian and certified diabetes educator.

When you eat breakfast, you can resist those midmorning vending-machine raids because your blood glucose levels stay more stable and your metabolism responds more favorably.

"Eating a balanced breakfast is a great way to start the day. It says right off the bat, 'Hey, I'm taking care of myself,'" Weisenberger says.

Stay Active to See Results

When you're trying to lose weight, it's easy to focus only on counting calories. But it's important to put down the calculator -- at least long enough to exercise. Exercise should be a major part of every weight loss and health maintenance plan. When you exercise regularly, you build muscle that burns more calories throughout the day.

For the best health and weight loss benefits, including improved blood sugar control and A1C levels, the American Diabetes Association recommends at least 150 minutes of moderate-intensity exercise per week plus muscle-strengthening resistance training activities three times per week.

"After 3-1/2 weeks of weight loss, we lose 75 percent from fat and 25 percent from muscle if you aren't doing weight training," says Lisa Merrill, R.D., CDE, a dietitian, exercise physiologist, and certified diabetes educator in Michigan.

Round Out Your Meal Plan

Sure, weight loss is all about math -- if you take in fewer calories than your body needs for fuel, you end up with an energy shortfall and weight loss. But studies show that a winning weight loss strategy includes enjoying all food groups. For example, a 2009 study published in the British Journal of Nutrition found that when you add protein to breakfast while carefully counting calories, it results in increased feelings of fullness.

"A balanced diet helps you feel full and stay full, aiding your weight loss efforts," Weisenberger says. "It fuels your exercise, provides nutrients to fight disease, and is a whole lot more interesting, even if it does take more effort to eat a variety of foods." She suggests choosing from at least three food groups at each meal, including at least one good food source of fiber and one of protein.

Step on the Scale Weekly

When trying to lose weight, the number on the scale may weigh heavy on your mind. Although it's not true for everyone, many people find that stepping on the scale every day can be discouraging, especially if the result doesn't match your expectation.

Daily weigh-ins don't capture an accurate picture of your true weight, and it's easy to become obsessed over body fluctuations that can be caused by water retention. But that doesn't mean you should stop weighing yourself altogether.

Studies show that people who weigh themselves regularly have far greater success in weight loss. When you weigh yourself regularly, you make yourself accountable for those little splurges you might make during the week. So what's the right frequency for weighing yourself? "Weekly is good," says Lisa Merrill, R.D., CDE

Customize Convenience Foods

Frozen diet dinners seem like the perfect weight loss prescription -- a preportioned, low-calorie meal ready to pop in the microwave. However, diet dinners frequently are too skimpy on important nutrients to keep you satisfied until the next meal. Many diet dinners contain around 300 calories and as little as 7 grams of protein (about 1 ounce of meat) per serving.

According to Merrill, there is plenty of carbohydrate in most diet dinners, but many do not contain enough protein, which can increase your feelings of fullness. In addition, research conducted by Barbara Rolls, Ph.D., of The Pennsylvania State University, points out that eating low-calorie, high-water foods -- such as fruits, vegetables, broth-base soups, and salads -- helps you feel more satisfied. If you're going to dine on a diet dinner, add one serving of very lean protein and a side salad to round out the meal.

Understand Weight Loss Claims

If weight loss were as easy as popping pills, we'd all be slim. Unfortunately, it takes a lot of hard work -- conscientious food choices and old-fashioned exercise -- to lose weight and keep it off. While many dietary supplements claim miraculous weight loss benefits, the science doesn't seem to support these claims.

"They are usually just diuretics, and many of them are all hype," Merrill says of weight loss supplements.

A recent review of popular weight loss dietary supplements conducted by ConsumerLab.com, an organization that conducts independent reviews of dietary supplements, found little evidence that they work.

Keep in mind that dietary supplements are not regulated as stringently by the U.S. Food and Drug Administration as drugs, and they are not required to prove their effectiveness or safety before they are marketed. Talk to your health care provider before taking supplements for weight loss.

Eat Carbs in Moderation

Carbs have been getting a bad rap for years. And perhaps with good reason, as many people load up on far too many refined carbohydrate sources, such as breads, snacks, and treats made with white flour and refined sugars. These foods offer low-nutrient carbs, which do little more than add unwanted calories to your diet.

You can enjoy carbs -- in moderation -- as long as you focus on nutrient-rich sources that are minimally processed. Think fruits, vegetables, legumes, whole grains, and low-fat dairy products. You not only get to eat delicious foods that help you feel satisfied, but your body will benefit from an array of important nutrients such as fiber, vitamins, minerals, and phytonutrients.

If you're a woman trying to lose weight, shoot for 30-55 grams of carbohydrate per meal. If you need a snack between meals, choose one with 7-10 carb grams. You might need more or less, depending on your size, age, and activity level.

Steer Clear of Fads

Detox diets: Celebrities swear by them as fast, "cleansing" ways to shed pounds. But how much evidence exists for this weight loss strategy? Dozens of detox diets that promote fasting, juicing, restrictive meal plans, or herbal supplements are making the fad-diet circuit, usually proclaiming benefits such as ridding the body of toxins and promoting weight loss. But most health experts remain skeptical about such detox diets.

"The body is a self-healing organism and self-cleansing organism. We just need to put the right foods in," says Lisa Merrill, R.D., CDE.

Currently, Natural Standard, an organization that studies integrative medicine, does not support the idea that the body needs help cleansing itself. More important, many detox diets are inadequate in important nutrients that your body needs to function normally.

Stay Hydrated

Drinking adequate fluids is important for body functions such as transporting nutrients, maintaining blood volume, and removing waste products -- but that's not all.

"Fluids help the belly stretch so the fullness signal can reach the brain, which takes 20 minutes, so it helps get a jump start," says Lisa Merrill, R.D., CDE.

Fluid-containing foods -- such as fruits, vegetables, and broth-base soups -- can help you feel fuller so you eat less at a meal. How much fluid is enough? A little more than 11 cups a day for women and 15 cups a day for men, including the fluids you get in foods and beverages, according to the Institute of Medicine's Dietary Reference Intake.

Choose Healthy Snacks

There are many low-calorie snacks awaiting your selection on supermarket shelves, poised to help your weight loss campaign. But some snacks may not be as helpful as they appear.

If you chomp down on a 100-calorie pack of cookies, what are you getting back for that 100-calorie investment? Not much! When you're cutting calories, it's important to make every calorie count by choosing nutrient-rich foods -- foods that contain important vitamins, minerals, and phytonutrients that your body needs to stay healthy. Lisa Merrill, R.D., CDE, says filling up on low-nutrient snacks instead of nutritious foods can rob your body of nutrients and vitamins that act as catalysts for the metabolic reactions in your body. Instead, choose a handful of almonds (about 14), a banana, or a 6-ounce yogurt.

Indulge Your Sweet Tooth

Every successful weight loss program offers opportunities to enjoy some of your favorite foods. After all, a healthful eating plan should be for life, not something you go "on" or "off."

But if you splurge on special treats every day, you can sabotage your best intentions for weight loss. Lisa Merrill, R.D., CDE, suggests creating a "bank" of extra calories to make room for something you really crave -- whether it's a small slice of birthday cake or a glass of wine at dinner.

By cutting back on calories earlier in the day and making sure to squeeze in exercise, you can usually fit in a special treat of 100-200 calories. This is where individually portioned servings of cookies, chocolate, ice cream bars, and chips can come in handy so you don't overdo it.

Practice Portions

Portion control is a powerful tool for losing weight and keeping it off. If you're doubling up on portions, you're doubling up on calories.

America's portion sizes have grown over the years. In fact, researchers have identified that the increase in portion sizes for some of our favorite foods, such as salty snacks, french fries, burgers, soft drinks, and Mexican dishes, is directly responsible for an increase in calories consumed and weight gain.

Merrill suggests keeping an eye on how much you're dishing up at mealtime. Here's a simple rule of thumb: Fill half of your plate with fruits and nonstarchy vegetables, one-fourth of your plate with whole grains, and one-fourth of your plate with lean meat or other protein.

 

 

 

 

 

 

 

 

 

 

 

 

 

Yoga for Weight Loss from WebMD

Can't Do Yoga? Think Again

If you've ruled out yoga for physical reasons, it might be time to reconsider.

By Jennifer Soong
WebMD Feature

Reviewed by Louise Chang, MD

Yoga is often associated with a Jennifer Aniston type, who can twist her lithe body into a gravity-defying pretzel. So even with its increasing popularity, yoga can be daunting to those who aren't already bendy and buff. But men and women of all shapes, sizes, and abilities can do yoga and benefit from the practice. Here is some inspiration to help get you on the mat.

Unexpected Body Benefits

You probably already know that yoga can reduce stress and is good for flexibility, balance, and functional strength. But it has some other surprising perks as well. Researchers at Simmons College in Boston found that hatha and relaxation yoga can help with controlling weight, lowering blood pressure, and improving mood. Yoga can also ease hot flashes and other menopausal symptoms in healthy women as well as in breast cancer survivors.

There are also yoga programs that are tailored to help ease the symptoms of arthritis, multiple sclerosis, and Parkinson's. Some VA hospitals even offer yoga to help patients recovering from strokes, brain injuries, and other illnesses.

Megan Dunne, a yoga instructor in Chicago who works with individuals recovering from an injury or illness, says, "In a gym, you're really pushing yourself to go further when you're working out. In yoga, it's the opposite. The poses encourage all the range of motion that the body is designed to do. So when you're doing them mindfully and slowly, your body can learn through all the movements."

Turning to Yoga During Chemo

After she was diagnosed with stage 4 colon cancer in 2008, Christine Blumer, president of Winediva Enterprises in Chicago, did yoga while undergoing chemotherapy.

"Even though I couldn't do many of the poses very well, it got me out of my head and helped deal with the depressive thoughts associated with my illness," Blumer says.

Blumer wasn't new to yoga. "I'm a fat girl who tried yoga because I really hate 'the gym' experience," she says, adding that she felt "taller and more fit" when she first started taking classes.

"I just like the fact that yoga isn't a scene and the goal is to be self-focused," Blumer says. "I feel better knowing my fellow yoga-lovers probably aren't concerned about how ridiculous I look trying to pretzel my plus-sized body into fun and strengthening shapes."

Yoga for Overweight People

Blumer is not the only person with extra pounds to find a comfortable challenge in yoga.

When Megan Garcia signed up for yoga at Smith College in 1991, she felt intimidated because she was the only overweight person in the class. She stuck with it, though, and noticed she started not only gaining strength, but feeling and sleeping better too. Now she is a plus-sized model and Kripalu-certified yoga instructor who teaches in New York and specializes in teaching yoga to people of all shapes and sizes.

Garcia found yoga to be transformative in unexpected ways. "Before I started doing yoga, I really lived life from the neck up," she says. "After yoga, I began to really feel at home in my skin. If I didn't have yoga, I can't imagine feeling so good in my body. Yoga has made it comfortable for me to sit on the floor, to twist, to bend. It grounds me in my body."

RaeAnn Banker, now the owner of River Yoga in Lahaska, Pa., started taking yoga classes on her 42nd birthday as a present to herself.

"I was overweight, and since my mother was morbidly obese, I knew I better do something or I was going to end up just like her," Banker says. "It took several months of driving by the yoga center before I got up the courage to go in. But once I started, I loved the classes. I was the weakest student in the class, but I kept going. I ended up losing 35 pounds over the next two years and becoming a yoga teacher. Yoga literally changed my life."

Yoga With Paralysis

Matthew Sanford, who has been paralyzed from the chest down since a car accident at age 13, says yoga has helped him "live more vibrantly."

"I was hooked right away," Sanford, who is now a yoga instructor in Minnetonka, Minn., and the author of Waking: A Memoir of Trauma and Transcendence, says.

Sanford recalls his first yoga class: "I got out of my wheelchair and took my legs wide into a V. It was really, really emotional. Tears were coming down my face. I didn't understand how I could feel so much."

Sanford knows some people may question why he tried it. "The answer is it's your birthright. And that's true, whether you're disabled or not," he says.

"Yoga doesn't discriminate," he says. "Yoga will make you feel good. Yoga, at its root, is about bringing more awareness to action and to movement. The more you get in your body, the more connected you are to the world."

Tips for Trying Yoga

Check with your doctor before starting yoga or any new exercise program. And keep these pointers in mind:

·         Choose a style of yoga that suits you. Not all yoga classes are alike. Some are more vigorous than others; others may emphasize meditation. For an overview of different yoga styles, see "Which Style of Yoga Is Best for You?"

·         Find a teacher you like. Classes that are billed as "intro" or "beginner" can attract a wide range of skill levels. You can sign up for a private one-on-one session customized to your needs.

·         Go at your own pace. You can modify yoga poses using blocks, straps, and other tools so that you don't overstretch. Ask your instructor for help and for modifications that suit your needs.

·         Listen to your body. If you're forcing yourself into a position that's painful, that's a signal to stop.

·         Don't compare yourself to others. It's not about being as flexible as everyone else -- or as the people you see in yoga magazines who have been practicing for years. And always remember, there's room for you, too.