Detox Diets, The Skinny on Juices, Eat More to Lose Weight: A Registered Dietician at Women's Health tackles this month's topics...
Q. Are there any health benefits to "detox" diets that make you fast for the first few days?
No. The kidneys and liver remove toxins from teh body, so there is no biological need for that kind of diet. In fact, prolonged fasting can lead to headaches, fatigue, and low blood sugar. Bur if you're just starting a diet, you might want to try a "modified" detox: Eliminate starchy carbs, refined sugars, and alcohol for 3 days to lose weight and boost your motivation.
Q. I love making my own juice. Is this a weight-conscious way to get my five a day?
All juice, including homemade, is a concentrated source of sugar and calories, not great if you're trying to lose weight. Whole fruits and vegetables are much better, in part becase they contain fiber that keeps you full longer. Bur juice is packed with vitamins and antioxidants like beta carotene, so if it's the only way you can swallow your fruits and veggies, go for it. Just limit your servings to 4 ounces a day.
Q. I lost 13 lbs by eating 1000 calories a day for three months. For the past three days, I've eaten 500 calories but gained half a pound. Why?
The gain is probably just because you're retaining fluid. The real problem is that your calorie intake is way too llow! eating so little slows down your metabolism, which can cause you to gain weight quickly when you start eating normally again. Eat a minimum of 1200 caloires and get 20 minutes of exercise daily to keep your metabolism up.
Wednesday, December 13, 2006
Walking for your Health
Walking Cure from Women's Health, December 2006
Eating a meal high in saturated fat could do immediate harm to your blood vessels. But if you just polished off a pint of Edy's Chocolate Fudge Chunk, don't panic: A study in the European Journal of Applied Physiology suggests that going for a walk after a high-fat meal may reduce the food's effect on your arteries. Researchers compared the heart health of eight 25-year olds after three scenarios: eating a low-fat breakfast; eating a high-fat breakfast; and eating a high-fat breakfast and then going for a 45-minute walk. While the arteries narrowed in the nonexercisers who ate the fatty meal, the arteries in the exercisers dilated (even more than in the low-fat eaters). So take a walk after a holiday pig-out, but avoid regular binge-and-walk sessions.
Eating a meal high in saturated fat could do immediate harm to your blood vessels. But if you just polished off a pint of Edy's Chocolate Fudge Chunk, don't panic: A study in the European Journal of Applied Physiology suggests that going for a walk after a high-fat meal may reduce the food's effect on your arteries. Researchers compared the heart health of eight 25-year olds after three scenarios: eating a low-fat breakfast; eating a high-fat breakfast; and eating a high-fat breakfast and then going for a 45-minute walk. While the arteries narrowed in the nonexercisers who ate the fatty meal, the arteries in the exercisers dilated (even more than in the low-fat eaters). So take a walk after a holiday pig-out, but avoid regular binge-and-walk sessions.
Work-Related Back Pain
Think a new chair is the best remedy for that ache you get after hunching over your Mac all day? Maybe not: Exercise is a more effective treatment for upper-body office strain than ergonomics, according to a review in the journal The Cochrane Library. Researchers examined 21 studies on a total of 2,110 adults who suffered from chronic arm, neck, or shoulder pain. They found that ergonomical designed workspaces and physiotherapy--which uses methods like massage and heat-were less effective a reducing pain than regular workouts. Cardio and strength training both helped. "Staying as active as possible {is key}'" says study author Arianne Verhagen, Ph.D. Hit the gym three times a week and visit stretchbreak.com to download a program that reminds you to do its 5-minute stretching program every hour.
Improve your Health WITHOUT Drugs
How to Lower your LDL Cholesterol without Drugs
Low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, is one of the main risk factors for cardiovascular disease. Levels above 130 mg;dl can build up and clog the arteries that lead to your heart and brain.
To get your LDL cunt below 100 (considered ideal), modify your diet. "If you completely changed what you ate overnight, you culd expect to see your LDL cholesteral fall as much as 15 percent in a few weeks," says Mason Freeman, M.D., author of The Harvard Medical School Guide to Lowering Your Cholesterol.
Here are 3 proven tactics:
Cut the Unhealthy Fats: Avoid transfats completely, and limit saturated fat (meat, eggs, and whole-milk dairy products), to less than 7 percent of your total daily calories.
Fit in fiber: Consuming 5-10 grams of soluble fiber (kidney beans, apples, oatmeal all have it) a day has been proven to lower LDL cholesterol about 5 percent.
Go Nuts: Studies Show that getting 20 percent of your daily calories from walnuts-rich in omega-3 fatty acids- may reduce LDL cholesterol by 12 percent. Aim for 2 ounces.
from Shape Magazine, January 2007
Low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, is one of the main risk factors for cardiovascular disease. Levels above 130 mg;dl can build up and clog the arteries that lead to your heart and brain.
To get your LDL cunt below 100 (considered ideal), modify your diet. "If you completely changed what you ate overnight, you culd expect to see your LDL cholesteral fall as much as 15 percent in a few weeks," says Mason Freeman, M.D., author of The Harvard Medical School Guide to Lowering Your Cholesterol.
Here are 3 proven tactics:
Cut the Unhealthy Fats: Avoid transfats completely, and limit saturated fat (meat, eggs, and whole-milk dairy products), to less than 7 percent of your total daily calories.
Fit in fiber: Consuming 5-10 grams of soluble fiber (kidney beans, apples, oatmeal all have it) a day has been proven to lower LDL cholesterol about 5 percent.
Go Nuts: Studies Show that getting 20 percent of your daily calories from walnuts-rich in omega-3 fatty acids- may reduce LDL cholesterol by 12 percent. Aim for 2 ounces.
from Shape Magazine, January 2007
Recipe of the Week
Turkey Shepherd's Pie with Scallion Mashed Potatoes
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
4 teaspoons olive oil, divided
1/2 C chopped onion
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic
1 teaspoon dried thyme
1 teaspoon dried oregano
1 lb grown turkey breast
1 teaspoons ground black pepper
1 28-ounce can crushed tomatoes
1/4 C reduced-fat sour cream
3-4 medium Yukon Gold potatoes (about 1 lb), peeled and cut into 2 inch pieces
2 tablespoons nonfat milk
2 scallions (green and white parts) chopped
Preheat oven to 400 degrees.
Heat 2 t of oil in a large skillet or saucepan over medium-high heat.
Add onion, celery, carrots, and garlic and saute 3 minutes until tender. Remove vegetables from pan and set aside.
Heat remaining 2 t oil in the same skillet over medium heat. Add turkey and saute 3-5 minutes, until browned, breaking up the meat as it cooks.
Add thyme, oregano, and pepper and stir to coat turkey with herbs.
Return sauteed vegetables to skillet. Add tomatoes and bring to a simmer.
Reduce heat to medium-low and simmer 5 minutes, until liquid reduces and sauce thickens.
Meanwhile, place potatoes in a medium saucepan and pour over enough water to cover. Set pan over high heat and bring to a boil.
Boil 8 minutes or until potatoes are fork tender.
Drain and return potatoes to pan. Mash potatoes with the sour cream and milk. Season to taste with black pepper. Fold in Scallions. (Potatoes should be slightly thin and easy to spread over turkey mixture; if they're not, add more milk)
Transfer turkey mixture into a deep-dish 9 inch pie plate or shallow casserole dish. Spoon mashed potatoes over top and, using the back of a spoon, make an even layer.
Place pie plate on a baking sheet ( in case of spillovers) and bake 12-15 minutes, until top is golden brown and filling is bubbly.
Nutritional Information
Serving Size 1 1/2 C
Calories: 370
Fat: 8g
Carbs: 47g
Protein: 33g
Iron: 6mg
Sodium: 426mg
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
4 teaspoons olive oil, divided
1/2 C chopped onion
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic
1 teaspoon dried thyme
1 teaspoon dried oregano
1 lb grown turkey breast
1 teaspoons ground black pepper
1 28-ounce can crushed tomatoes
1/4 C reduced-fat sour cream
3-4 medium Yukon Gold potatoes (about 1 lb), peeled and cut into 2 inch pieces
2 tablespoons nonfat milk
2 scallions (green and white parts) chopped
Preheat oven to 400 degrees.
Heat 2 t of oil in a large skillet or saucepan over medium-high heat.
Add onion, celery, carrots, and garlic and saute 3 minutes until tender. Remove vegetables from pan and set aside.
Heat remaining 2 t oil in the same skillet over medium heat. Add turkey and saute 3-5 minutes, until browned, breaking up the meat as it cooks.
Add thyme, oregano, and pepper and stir to coat turkey with herbs.
Return sauteed vegetables to skillet. Add tomatoes and bring to a simmer.
Reduce heat to medium-low and simmer 5 minutes, until liquid reduces and sauce thickens.
Meanwhile, place potatoes in a medium saucepan and pour over enough water to cover. Set pan over high heat and bring to a boil.
Boil 8 minutes or until potatoes are fork tender.
Drain and return potatoes to pan. Mash potatoes with the sour cream and milk. Season to taste with black pepper. Fold in Scallions. (Potatoes should be slightly thin and easy to spread over turkey mixture; if they're not, add more milk)
Transfer turkey mixture into a deep-dish 9 inch pie plate or shallow casserole dish. Spoon mashed potatoes over top and, using the back of a spoon, make an even layer.
Place pie plate on a baking sheet ( in case of spillovers) and bake 12-15 minutes, until top is golden brown and filling is bubbly.
Nutritional Information
Serving Size 1 1/2 C
Calories: 370
Fat: 8g
Carbs: 47g
Protein: 33g
Iron: 6mg
Sodium: 426mg
Food Spotlight
Broccoli...
..along with kale and other dark leafy greens, is high in vitamin K, a nutrient that half of us don't get enough of. A new study found that those who ate more than 240 micrograms a day (the amount in just over a cup of broccoli) were 28% less likely to die from heart disease. One explanation? Vitamin K may help keep arteries clear of life-threatening blockages.
..along with kale and other dark leafy greens, is high in vitamin K, a nutrient that half of us don't get enough of. A new study found that those who ate more than 240 micrograms a day (the amount in just over a cup of broccoli) were 28% less likely to die from heart disease. One explanation? Vitamin K may help keep arteries clear of life-threatening blockages.
Magic Number: 2.2
2.2 lbs, or 1 kg
If you're overweight, 2.2 is the number of pounds you need to lose to reduce your risk of diabetes by 16 percent says a new study published in Diabetes Care. You can easily lose that amount in a month if every day you burn an extra 100 calories by exercising and trim 150 calories from your diet (about equal to one regular soda). Even better, the effect of the weight loss is cumulative. Drop 4.4 pounds to cut your risk by 32 percent; shed 6.8 to lower your odds by 48 percent.
If you're overweight, 2.2 is the number of pounds you need to lose to reduce your risk of diabetes by 16 percent says a new study published in Diabetes Care. You can easily lose that amount in a month if every day you burn an extra 100 calories by exercising and trim 150 calories from your diet (about equal to one regular soda). Even better, the effect of the weight loss is cumulative. Drop 4.4 pounds to cut your risk by 32 percent; shed 6.8 to lower your odds by 48 percent.
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