The Lowdown on the Low-GI

Low-Glycemic index foods get more points for helping you stay slim.

Wondering why those pounds won't budge. A Danish study published in a recent issue of the American Journal of Clinical Nutrition reinforces the idea that a low-glycemic index (GI) diet can help. Made popular by diets like South Beach, low-GI foods (high-fiber, complex-carb foods like veggies, beans, nuts, lean meats, and whole-grain breads) slowly release energy into your bloodstream and keep you satisfied longer. Study participants who ate high-GI foods gained more wight, especially in the stomach area, over six years. To go low-GI choose whole foods like an apple with a little bit of peanut butter, over anything starchy, sugary, or refined.

How to Pick Up A Toddler

Lifting that 30-lb bundle of joy can wreak havoc on your back and knees if you're not careful. Here's how to do it right according to the American Physical Therapy Association.

*Kneel in front of your child with one knee on the floor. Hold her close with both arms and stand up, keeping your feet planted firmly and your back straight (don't bend from the waist). Try not to twist while lifting, and don't carry her on one hip.

* Hold her in front of your body with both arms, making a little seat for her with one of your arms.

This method should help keep your little one--and your back--safe and healthy.

Find this tip in the May 2007 issue of Health Magazine.

Get Cultured

How to Choose the Best Yogurt
You want to eat healthier, so the next time you swing by the dairy case, you reach for the yogurt. Healthy, right? Perhaps...

There are so many yogurt products out there, and many of them are absent of all the redemptive qualities that make us seek it out in the first place. Here's a list of guidelines to help you choose a tasty yogurt that gives you all the health benefits you're craving.

When choosing yogurt, look for Low-Fat or Fat-Free Yogurt that contains (per 6-ounce serving):
1. Has the official "LIVE AND ACTIVE CULTURES" Seal. 2. No more than 180 calories. 3. No more than 1.5 grams of saturated fat. Saturated fat's daily limit of 20 grams is easy to reach, so avoid it here.
4. No more than 30 grams of sugar. Naturally occuring lactose accounts for about 12 grams; more means excess sweeteners.
5. At least 20% of your daily calcium. This nutrient can be watered down by added sugars and filler ingredients.
6. 300 mg of potassium. Okay, so this tip is a little picky, but if you can find it, go for it!

Remember:
"Plain" doesn't have to be... Layer low-fat Greek yogurt with blueberries, a thin drizzle of honey, and a sprinkle of granola. Mmmmm.

If it says "creme" or "custard" on it, nutritionally, it's probably one step away from ice cream.

Understanding Weightloss Plateaus

Slowly but surely you've lost ten pounds. But now, the scale is stuck and won't budge. What gives? Don't blame it on a slow metabolism. Hers Muscle and Fitness explains why plateaus happen in the June 2007 issue:

There are two reasons why: First, you're smaller, so your metabolism is matching the "new" you; second, your body thinks it's starving, and as a result, thyroid hormone levels drop and your resting metabolic rate may drop 10%-25%, so you aren't burning as many calories in a day as you were before you lost the weight. And here's what most of us forget: when we lose weight, we become lighter, meaning the amount of calories we burn in everyday activities drops as well. Eventually, your metabolism adjusts to your new, smaller body.

"At some point you come back to energy balance--where your output and input are the same--so you stop losing weight," Robert Keith PhD, RD, FACSM, explains. "That's the sticking point or plateau a lot of people talk about."

If losing more weight is your goal, you'll have to either exercise more or restrict your calories more, but be wary--if you're already at a healthy weight, be honest with yourself in analyzing whether you truly need to push to lose even more.

Tip: Metabolism Booster

GO LONG! LONGER!
Research shows that the longer your cardio sessions go, the longer your RMR (resting metabolic rate) will stay boosted after the workout.

from Hers Muscle and Fitness, June 2007

Drink Up!

Hydration is important. Water keeps digestion, nutrient absorption, temperature regulation, and waste elimination running smoothly. A 2003 study found that drinking a half-liter of cold water increased metabolic rate by 30% for more than an hour after drinking.
To calculate your water intake, take your body weight in pounds and divide that number by 2. That gives you the minimum number of ounces you should drink daily.

You say po-tay-to, I say po-tah-to

Q. What are the nutritional differences between a sweet potato, yam, and white potato? Which is healthier and how often should I include them in my diet?

A. Yams and sweet potatoes look alike, and they have just about the same amount of calories, carbohydrate and fiber. Even though yams have twice the potassium, sweet potatoes rule because they supply the most beta-carotene of all vegetables, while yams have virtually none. Beta-carotene is an antioxidant that fights cell damage and helps reduce the inflammation common after hard workouts. Because they're digested and absorbed much slower than white potatoes, sweet potatoes help ward off diabetes by controlling blood glucose levels. In fact, white potatoes raise blood sugar levels almost as quickly as sugar and spike insulin in a similar manner, making them a great postworkout snack when they're paired with a protein shake. The folate levels in white potatoes come in handy after you train, as folate helps with cell regeneration. However, sweet potatoes are the best with most other meals since you don't want insulin spikes at other times of day. They're also a good source of vitamin E, another potent antioxidant. With the exception of potassium, white potatoes are on a nutritional par with yams.