YOU: on a Diet ( 03/01/08 - 05/31/08 )

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Study: When it comes to physical activity, one size does not fit all

A landmark University of Alberta study, analyzing a sample of over 275,000 individuals, has found that when it comes to participation in physical activity, one size does not fit all.

“Our study uncovered some definite trends and preferences when deciding how and if a person wants to be physically active,” says Brad Humphreys, an economics professor at the University of Alberta. “It is clear that different genders, ethnicities and income levels have very diverse influences and choices when it comes to being physically active.”

The study, co-authored with U of A professor Jane Ruseski, looked at a wide range of factors, including income, education and ethnicity, that influence whether a person decides to be physically active, as well as their time spent being active. It also examined the impact of government spending on parks and recreation on an individual’s decision to participate in physical activity and sports.

At a 57 per cent participation rate, walking was found to be the most common form of physical activity undertaken for exercise. Results suggest that participation in walking increases with age, indicating that programs aimed at promoting walking for exercise could appeal to older populations, says Humphreys.

“Choosing walking as the main form of physical activity may reflect the relatively low cost of this activity,” says Humphreys. “Walking can be done in almost any setting under almost any condition without needing specialized equipment or facilities.”

It was found that participation in all types of physical activities increased when a person had a higher level of income and that people with a post-secondary education participated in outdoor recreation activities more than high school graduates.

Study: When it comes to physical activity, one size does not fit all

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Best Way to a Killer Middle

Good news! You don't have to kill yourself with crunches to get a sleek stomach.

But it turns out that you do need to get your heart rate up. Aerobic exercise is key to banishing both the deep belly fat and the superficial doughy stuff that give you a pooch.

Going the Distance

How much aerobic exercise does it take to trim a tummy? In a recent study, overweight people who jogged, cycled, or hit the elliptical for about 3 hours a week had the best belly-busting outcome -- as long as they exercised at an up-tempo pace. Not ready to go that distance yet? Try walking briskly for just a couple of hours per week. That's enough to at least keep belly swelling in check.

It's All Good

It's almost a guarantee that people who do nothing as they age will be watching their waists grow along with their risks of diabetes and cardiovascular disease. So whether you do it a little or a lot, sweat is still a sweet way to manage your middle.

In addition to up-tempo exercise, try these tips and tools for training your body and toning your tummy:

* Heart Rate Recovery
* Trunk Tune-Up
* The YOU Diet
* Walking Wish List

RealAge Benefits: Exercising regularly can make your RealAge as much as 9 years younger.

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•3 Reasons to Eat More Squash

Besides being a colorful side on your turkey plate, squash also comes loaded with good-for-you nutrients. Here are three good reasons to lap up that leftover squash:

1. Better blood pressure: Squash is rich in potassium, a mineral known for helping keep BP under control.

2. Healthier knees: Winter squash is high in beta cryptoxanthin and vitamin C, two nutrients credited with helping save joints.

3. Better appetite control: Squash is low in calories (as long as you don't douse it in butter and brown sugar) and high in fiber -- and together that can mean you eat fewer calories and feel fuller longer. The extra fiber can also be super helpful for sluggish bowels.

Versatile Veggie

Not sure how to use up that extra acorn or butternut squash? Start with these delicious dishes:

* Use it in a hearty, healthy soup along with your turkey leftovers.
* Substitute squash for spinach in your lasagna.
* Stew never tasted (or smelled) so good!

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

[jezzie]

Wednesdays Menu

Pre-Breakfast:
2 cups two thirds decaf with almnd and evap. milk
walnuts, banana

Breakfast:
1 egg
old fashioned oatmeal with cinnamon and buckwheat honey
Cara Cara orange

Pre-Lunch:
can of kippered snacks
banana

Lunch:
Healthy Harvest rotini in Classico hot sauce, parmesan
red bell pepper, yellow onion slices in ex.v.oil/vingr

Pre-Dinner:
organic plain yogurt with 1 cup blueberries
almnds and three brazil nuts

Dinner:
Subway - 12" veggie on Honey Oat
bag of baked vinegar/salt potato chips - 0 transfats

(potato chip YOU turn)
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[jezzie]

Antioxidant All-Stars for Super Healthy Salads

When temperatures start rising, there’s no more refreshing meal than a crisp, fresh salad. But as it turns out, not all veggies are created equal. Sure, they’re all good for you, but some -- five in particular -- are extra good, with antioxidant levels that are out of this world!
Toss a handful of these superstar veggies into a salad bowl and you'll instantly up your defenses against everything from wrinkles to heart disease -- and help make your RealAge younger. Just season with some olive oil, vinegar, and a few of the herbs and spices below and you'll punch up the antioxidant power even more. Health food doesn't get any easy-breezier!

Five Superstar Veggies
Artichokes
Radishes
Broccoli
Red chicory
Leeks

Seven Stellar Seasonings
Sage
Rosemary
Marjoram
Thyme
Tarragon
Cumin
Ginger
Garlic

The Very Best Veggie

Of the 27 vegetables that scientists have studied, the almighty artichoke, rich in both fiber and folate, leads the antioxidant pack. Look for plump but compact globelike artichokes with thick, green, fresh-looking scales.

The Runners-Up

You’ll find radishes, broccoli, and even luscious leeks at most supermarkets. But what about red chicory? An Italian salad favorite with an oddly appealing bitter taste, red chicory is also called radicchio. It’s becoming more widely available, so keep an eye out for its purpley-red leaves. Once you get it home, try mixing it with romaine.

High-Powered Herbs and Spices

Sage, rosemary, and thyme . . . when Simon and Garfunkel made them famous, nobody knew these herbs had disease-fighting powers -- but they do. And cumin, a spice used heavily in Indian food, is even more impressive, as is ginger.

Truth: All of these seasonings can boost the healthfulness and flavor factor of any salad (soups, too).

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Avoid Myth-information

Myth: Fresh fruits and vegetables are healthier than frozen or canned.

Fact: Research shows frozen and canned foods are as nutritious as fresh. In fact, some nutrients in tomatoes, corn and carrots are better absorbed after processing.

Myth: Body weight is a reliable indicator of a healthful diet.

Fact: No two people have the same body composition. The measure of a person’s diet and your overall health is a combination of factors, including weight.

Myth: Eating carbohydrates causes weight gain.

Fact: Calories cause weight gain. Excess carbohydrates are no more fattening than calories from any source. Despite the claims of low-carb diet books, a high-carbohydrate diet does not promote fat storage by enhancing insulin resistance.

Myth: Eating just before bedtime is fattening.

Fact: What you eat, not when, makes the difference; calories have the same effect on the body no matter when they are consumed. Evidence does suggest that eating regular meals, especially breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snacking.

Myth: Eating sugar causes diabetes.

Fact: Diabetes is caused by a lack of insulin in the body. Since foods that are high in sugar are often high in calories, overeating those foods can lead to weight gain. Research shows people who are overweight and obese are at increased risk for diabetes.

Myth: Occasionally following a fad diet is a safe way to quickly lose weight.

Fact: Many fad diets are developed by people with no science or health background so some fad diets can even be considered harmful to people with certain health problems. When trying to lose weight, consult a registered dietitian.

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How does the Mediterranean Pyramid differ from USDA Food Guide Pyramid?

* Both pyramids recommend eating lots of fruits, vegetables and whole grains, but the Greeks ate very little red meat, and, they consumed far more plant foods - averaging nine servings a day of antioxidant-rich vegetables.
* The Greeks ate cold water fish several times a week - another heart-healthy investment since fish contain omega-3 oils that not only reduce heart disease risk but also boost immune system functioning.
* The USDA Food Guide Pyramid groups high protein foods together and does not separate out the red meat from the heart-healthy fish and nuts.
* The Greek diet contains little of the two kinds of fats known to raise blood cholesterol levels: saturated fat and trans fat (also called "hydrogenated or partially hydrogenated oil" in the ingredients section of food labels).

The USDA Food Guide Pyramid does not make the distinction between the healthy fats like monounsaturated oils and the unhealthy fats like saturated (found mostly in red meats and tropical oils) and trans fats (found mostly in margarines, snack foods, processed peanut butter and commercial baked goods). Both recommend limiting total fat if watching weight.

What we can learn from the Mediterranean diet about reading food labels?

Understanding the differences in kinds of fats and knowing how to read and interpret food labels can help one become a smarter food shopper.

Try natural peanut butter instead of the pasty, hydrogenated kind. Alter recipes whenever possible to replace unhealthy fats with healthy fats like olive, canola or peanut oil. Use butter very sparingly or use butter flavoring.

Don't believe "Fat Free" or "Cholesterol Free" labeling means that a the product is good for you. Many of these items are made with hydrogenated or partially hydrogenated oils and they have "empty calories" that can raise blood triglyceride levels.

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Less Meat, Less You?

Research suggests a little less meat on the plate could mean less bulk on your frame.

In a study, people who consumed few or no animal products were less likely to be overweight or obese than self-identified meat eaters.

Make fresh fruit, vegetables, whole grains, and legumes your diet staples. For a protein fix, opt for low- or non-fat dairy, skinless chicken, nuts, or fish to control saturated fat intake.

Plant-based diets consisting of fruits, vegetables, legumes, and whole grains are high in fiber and nutrients and low in fat and calories, all of which may help you lose weight.

A recent study suggests that people who classify themselves as vegetarian, semivegetarian, or vegan are much less likely to be overweight or obese than meat eaters.

However, you don't need to go completely meatless if that doesn't suit your lifestyle. Just choose appropriate portion sizes and low-fat cooking methods.

A serving of meat is equal to 3 ounces, about the size of a deck of playing cards. If you eat red meat, limit consumption to no more than one serving per week.

Also, limit intake of meats high in saturated fat, such as bacon, sausage, and fatty cuts of beef.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

[jezzie]

Saturdays Menu

Pre-Breakfast:
2 cups two thirds decaf with almnd and evap. milk
walnuts, banana

Breakfast:
1 egg
old fashioned oatmeal with cinnamon and buckwheat honey
Cara Cara orange

Pre-Lunch:
banana, almnds and three brazil nuts
V-8 juice

Lunch:
Healthy Harvest rotini in garlic and oil,
red bell pepper, yellow onion slices in ex.v.oil/vingr

Pre-Dinner:
organic plain yogurt with 1 cup blueberries

Dinner:
More oatmeal, 5 dried apricots
(there's a method to my madness. lol. )

[jezzie]

Discovering Whole Grains: A Whole Health Boost

Whole grains offer an exciting new direction to add to your cooking experiences. I like to go exploring the world of whole grains to find delicious, healthy side dishes to try for dinner (of course, whole grains are perfect for breakfast and lunch, too).

Countless nutrition studies have pointed to real health benefits from eating a diet rich in whole grains. For example, documented studies show that stroke risk was reduced 30-36%; type 2 diabetes risk was reduced by 21-30% and heart disease risk was reduced by 25-28%.

Whole grains also can play a positive role in your weight management.

A recent Pennsylvania State University study reported that a diet with plenty of whole grains can lead to weight loss and reduce the risk of several chronic diseases according to senior researcher on the study,
Dr. Penny Kris-Etherton.

In fact filling up on whole grains may curb belly fat (a problem I know about!!) when compared to dieters who ate mainly refined grains like white bread.

Whole grains are an important source of complex carbohydrates, fiber minerals, and B vitamins. In many cultures, they provide most of the protein in peoples diets.

However, the refining process for grains results in a loss of protein content, as well as photochemical and other health-giving compounds.

That is why experts recommend eating whole grains like oatmeal, brown rice and barley. White bread and other products made from white flour do not retain the nutrients and fiber components of the grain.

[jezzie]

A Smoothie Path to Better Blood Sugar

Tart apple and spicy cinnamon can sure get your taste buds tapping. But help control your blood sugar, too?

It very well might. Turns out that a daily dose of cinnamon may help improve insulin receptivity -- an important part of blood sugar control. Slip a little more cinnamon into your day with a Double Apple Cinnamon Smoothie (recipe below).

A Little Does a Lot

You may need only a little bit of cinnamon -- as little as a quarter teaspoon a day -- to reap blood sugar rewards. Just don't overdo it -- highly unlikely with a typical diet, but loading up via supplements could be toxic. Another cinnamon bonus: When you add it to high-glycemic-index foods, it can help lessen their impact on your blood sugar.

Double Apple Cinnamon Smoothie

This cinnamon-inspired smoothie recipe is brought to you compliments of the YOU docs -- Mehmet Oz, MD, and Michael Roizen, MD -- and their newly updated and expanded YOU: The Owner's Manual. To be sure you get enough cinnamon -- this recipe serves two -- we suggest topping your drink with a generous sprinkling of the fragrant spice.

Ingredients
1/4 cup frozen apple juice concentrate, not thawed
1/2 cup cinnamon applesauce
3/4 cup vanilla or plain fat-free or light soymilk
3/4 cup low-fat vanilla frozen yogurt
1/8 teaspoon apple pie spice

Preparation
Combine all ingredients in a blender container. Cover; blend at high speed for 1 minute. Pour into frosty mugs, if desired, and top with powdered cinnamon. Makes 2 servings.

Nutrition information (per serving): 204 calories; 3.4 grams fat (1.3 grams aging fats); 5.6 milligrams cholesterol; 34.9 grams carbohydrate; 9.1 grams protein; 2.7 grams fiber; 266 milligrams sodium; 566 milligrams potassium.

RealAge Benefit: Reducing your risk of diabetes by losing excess weight can make your RealAge half a year younger for each year you have tight control of blood sugar and blood pressure.

[jezzie]

Don’t Diet! Here’s Why . . .

If you've tried every calorie-restricting diet out there but still can't keep the weight off, there's a reason: Diets don't work.

Over time, the majority of dieters regain any weight they may have lost, according to researchers who pored over a slew of diet studies recently. So instead of counting calories . . .

Eat for Good Health

The concept that you can permanently shrink yourself by temporarily eating less is mostly bunk -- for most of us. In fact, the health benefits of short-term weight loss still need to be closely examined.

Instead, your goal should be to eat nutritious foods that make you younger -- and make that a lifelong habit. The good news? Your waist may shrink as a fringe benefit.

Getting Started

Kick-start your lifelong healthy-eating habits with these tips:

* Focus on your waist, not your weight.
* Eat three main meals, plus snacks, so you're never hungry.
* Don't buy anything with more than 4 grams of saturated fat or 4 grams of any sugar (especially high-fructose corn syrup) per serving.
* Strive for a rainbow of colors in your meals. Here's how to do that.
* Eat a little healthy fat -- like a handful of walnuts -- about 20 minutes before a meal. It will take the edge off, so you won't be tempted to overeat.
* Eat a fiber-rich breakfast every day.
* Walk every day for 30 minutes.

Get more tried-and-true waist-management strategies from RealAge experts Michael Roizen, MD, and Mehmet Oz, MD.
RealAge Benefit: Developing a RealAge Plan can make your RealAge as much as 29 years younger.

References Published on 04/01/2008.
Medicare's search for effective obesity treatments: diets are not the answer. Mann, T., Tomiyama, A. J., Westling, E., Lew, A. M., Samuels, B., Chatman, J., American Psychologist 2007 Apr;62(3):220-233.

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•Where Fat Lives

Fat is like real estate: It's all about location, location, location. And when it comes to body fat, the belly is the least desirable location.

We all have fat in three places: in our bloodstream (called triglycerides), just below the skin's surface
(called subcutaneous fat), and in a layer of tissue located inside the belly that hangs underneath the muscles of your stomach (called omentum fat).

Because omentum fat is so close to your vital organs, it's property you want to unload. It greedily intrudes on all the other structures around it, squishing the diaphragm and lungs, which makes breathing difficult, and squashing the kidneys and their blood supply.

More: Because the omentum can store fat that is quickly accessible to the liver, it can cause lousy (LDL) cholesterol and triglyceride levels to rise. It also sucks insulin out of circulation, which makes your blood sugar level climb.

But the good news is that as soon as you reduce waist-expanding omentum fat, your body starts seeing the effects.

In other words, once your body senses it's losing that fat, your body's blood-related numbers -- cholesterol, blood pressure, blood sugar -- start traveling in a healthy direction.


Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.

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Nice Neck! It Must Be All the Flying

If your neck's in knots from stress and tension -- or too many hours in front of the computer -- it might be time to flap your wings.

Strength-training exercises aimed at toning arm, shoulder, and neck muscles can help soothe a chronic crick in the neck, research shows.

A One, a Two . . .

If you've got neck pain, talk to your doctor before you begin any exercise program. He or she may want to guide you to safe choices. In a study, simple dumbbell-in-hand exercises -- like lifting your arms straight out from your sides (kind of looks like you're flapping your wings) or doing one-arm rows -- soothed people's stiff necks after 10 weeks of supervised strength training.

The Problem with Pain

Besides making you miserable, chronic pain can cause other health problems -- like sleep loss or even depression. So don't just grin (or grimace) and bear it!

See your doctor and find a treatment that works for you.

RealAge Benefit: Lifting weights for 10 minutes just 3 times per week can make your RealAge as much as 1.7 years younger.

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Made a Mistake? Make a YOU-Turn

Have you enjoyed a few forkfuls of a coworker's cake or picked at your friend's fries? That's OK.

You're going to make wrong turns. You're going to be tempted by not-so-good-for-YOU foods. Does that mean you should steer off the dietary cliff and fall into the fatty crevasse of destructive eating? Of course not.

Instead of falling into a defeatist mentality by drop-kicking healthy eating the moment you make one bad choice, confront it. How? By repeating the YOU Diet Mantra:

"At the next available moment, make an authorized YOU-turn."

Say it three times, put down the tub of cookie dough, and get back on the right road.

More: What kills any regimen of healthy eating isn't the occasional brownie or slice of pizza; it's the cascade of behavior that happens after the initial indulgence.

Use the YOU Diet Mantra to steer yourself back -- and understand that you can make mistakes, but that you can correct them with some nonjudgmental coaxing. Why does it work?

* It gives you a mental crutch to carry when you're faced with difficult eating situations.
* It reminds you to be confident, to be positive, to know that the harm isn't in the first mistake, it's in not figuring out how to deal with it.

Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.

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Is this a good diet for people with known heart disease?

In one study, French researchers assigned 600 heart attack survivors to follow either a Mediterranean diet or a regimen similar to the one recommended by the U.S. Government and American Heart Association.

The short-term results were virtually the same: both diets reduced cholesterol levels by comparable amounts, but the long-term results were surprising. Only 8 new heart attacks occurred over the next two years in the Mediterranean group, compared to 33 in the other group. What the researchers don't mention, however, is the gender of participants.

Statistically, women are at much greater risk of suffering a second heart attack. Another consideration is that heart disease is multi-factorial. Diet is just one factor. Family history, lifestyle and blood pressure management are other risks.

What about wine?

The authors of the Mediterranean Diet Pyramid recommend moderate consumption of wine. The American Heart Association recommends drinking in moderation. Most Mediterranean people drink with their meals. Consuming an alcoholic beverage in moderation means drinking no more than one glass of beer, wine or a cocktail a day for a woman and two for a man.

This may reduce heart attack risk by raising HDL levels somewhat and by inhibiting blood clotting, however, alcohol is addictive and can lead to destructive behavior.

Over-consumption can cause high blood pressure and weakening of the heart muscle. Studies suggest drinking grape juice can have the same beneficial effect as drinking wine.

OPC's (Oligomeric Proantho Cyannidins) are located in the skin and seeds of grapes and are powerful free radical quenchers. If you do drink, do so in moderation. If you don't drink, don't start. Drinking purple grape juice may be a healthier alternative for some.

[jezzie]

Beneficial Bugs

Yogurt fortified with healthy bacteria may help you ward off certain illnesses.

In a recent study, researchers gave workers a daily dose of either Lactobacillus reuteri, a type of beneficial bacteria, or a placebo for 80 days.

Only about 10 percent of workers who took L. reuteri came down with a respiratory or gastrointestinal infection that caused them to miss work; more than 26 percent of the workers who took the placebo fell ill.

Beneficial bacteria inhabit your intestines, preventing infection by harmful bacteria and aiding in digestion. Antibiotic use or bouts of diarrhea or vomiting can disrupt the balance of intestinal bacteria, leaving you more vulnerable to illnesses.

Lactobacillus reuteri, a type of beneficial bacteria, may help prevent harmful bacteria from colonizing in the gastrointestinal tract and enhance the function of immune cells that combat viral infections.

Not all kinds of yogurt contain L. reuteri. Read yogurt labels carefully.

RealAge Benefit: Protecting your immune system can make your RealAge as much as 6 years younger.

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•Food Shopping


Whole grains (bread, cereal, rice, pasta) provide the foundation of a healthful diet.

You should consume 6 to 11 servings a day from this food group.

Not only are whole grains nutrient-packed but they are also high in fiber that aids in the prevention of colon cancer and other digestive disorders.

Overall, the trick to navigating through grocery store aisles is to look for less . . . on the label. Generally, fewer ingredients equal better foods.

For instance, natural foods that come from the ground usually don't require labels. That's why any produce is basically OK for you.

One caveat: Make sure it has a great feel, a healthy smell, and has not been waxed.

Also, we believe in working from the inside of the store out, so that heat and bacteria have less time to sap nutrients from your produce before you get home.

[jezzie]

Are Raw Veggies Always Better?

You'd think that boiling veggies would suck the nutrients right out of them. But in the case of carrots and broccoli, that may not be so.

Seems that lightly boiling these two veggies can actually increase the concentration of carotenoids. The downside? It also depletes their phenolic compounds.

Settle for a Happy Medium

Steaming may be your best bet for both preserving phenolic compounds and boosting bioavailable carotenoids -- at least for broccoli. For carrots, you'll have to choose what's more important to you.

Whatever cooking method you choose for your veggies, keep in mind that frying or sauteing kills off the most antioxidant compounds. Read this article for answers to the fresh vs. frozen debate.

All They're Cooked Up to Be

Try out these other tips and tricks to make your veggies extra nutritious:

* Skip the thaw. Cooking straight from frozen retains more vitamin C.
* Spice them up. Adding cumin, ginger, sage, rosemary, marjoram, and thyme will boost the antioxidant
punch of both raw and cooked veggies.
* Drizzle a little. Olive oil, that is. Your body better absorbs the nutrition in veggies when eaten with a bit of fat.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

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Count on Carotenoids

Think orange, yellow, red, and green to protect your DNA.

Carotenoids such as beta-carotene, lutein, and lycopene may help prevent the kind of DNA damage that contributes to cardiovascular disease and cancer. Bright orange, yellow, red, and green fruits and veggies are good sources of these carotenoids, so pile your plate high with carrots, sweet potatoes, squash, red bell peppers, spinach, and kale.

Your diet is the best way to get the optimal amount of carotenoids, which have disease-fighting antioxidant properties. Chopping, slicing, shredding, or pureeing carotenoid-containing fruits and vegetables will help you get the biggest antioxidant boost from these foods.

Also, a tiny bit of dietary fat will aid absorption of carotenoids, so add a dab of olive oil or another item containing unsaturated fat.

In a small study, postmenopausal women age 50 to 70 took either 12 milligrams (mg) of a mixed-carotenoid supplement containing 4 mg each of lutein, beta-carotene, and lycopene; 12 mg of beta-carotene; or a placebo daily for about 2 months. At the end of the study, women who took carotenoid supplements exhibited less DNA damage than the women who took a placebo.

It's best to get your nutrients from food, so feast on spinach salads, sweet potatoes, and stir-fry vegetables sautéed in olive oil. A supplement also can help boost your carotenoid intake when your diet falls short.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.