The Truth About Saturated Fats

For years you've been told that the saturated fat you eat is public enemy No. 1 in the battle against obesity and heart disease. Turns out, it may actually be — gasp! — good for you.

 

Good Fats Versus Bad Fats

I was a card-carrying skinny-latte-drinking low-fat girl. I ordered frozen yogurt instead of ice cream, grilled chicken instead of steak, and I snacked on low-fat cheese and reduced-fat crackers. With a family history of high cholesterol (my own number hovered slightly beyond the healthy range), I figured that limiting saturated fat was smart.

But in the past couple of years I've made some changes. Inspired by the movement to eat locally, I started shopping at my farmers' market: I bought a quarter of a grass-fed cow and stocked my basement freezer with the beef, which I ate once a week. I also splurged on local bacon sometimes. When my store was out of skim milk, I discovered I preferred creamier 1 percent. I began eating dark chocolate daily. At the same time, I bought fewer packaged crackers, granola bars, and other snacks.

At a recent checkup, I was shocked: Even though I was eating foods rich in saturated fat and a seemingly more indulgent diet, my total cholesterol was down 10 points, my "bad" LDL cholesterol was stellar, and my "good" HDL was the highest it's ever been. And bonus: I hadn't gained any weight! How was that possible? Actually, the health benefits I experienced may be surprisingly common, a growing number of experts say.

What We're Told

Since the epic fail of the fat-free craze of the '80s and '90s, we've learned a lot. The hope was that by cutting fat from our diets, we would trim inches from our figures. Instead, the exact opposite happened: Because fat-free cookies, cheese, chips, and crackers were missing the critical fat that makes us feel full, we ate double — sometimes triple — the usual portion. And because manufacturers dumped extra sugar into these foods to make them taste better, we took in just as many calories and often many more. "The low-fat message backfired," says Frank Hu, MD, PhD, a professor of nutrition and epidemiology at the Harvard School of Public Health. "It led to a proliferation of products that were loaded with sugar, refined carbohydrates, and calories."

These days, advice about fat has shifted away from "Eat less fat" to "Eat the right fats." Fats are now labeled "good" and "bad." The good guys are unsaturated fats: monounsaturateds (MUFAs), found in foods like olive oil and avocados, and polyunsaturateds (PUFAs), found in sunflower and corn oils, among others, and in the omega-3s in salmon and walnuts. Both types earned gold stars because they've been shown to lower blood cholesterol and the risk for heart disease.

The villain, we've long been told, is saturated fat. The conventional wisdom, which dates to the 1950s, is that saturated fat, which is present in meat, dairy, and some plant products, increases our total cholesterol and chance for heart disease and stroke. Trans fat, a relative newcomer that dominated packaged goods and fast food, is another bad guy: It not only ups our LDL cholesterol but also lowers our HDL cholesterol (the kind that helps sweep bad cholesterol out of the body). The American Heart Association recommends limiting your intake of saturated fat to less than 7 percent of your total calories (if you eat 2,000 calories a day, that's 16 grams, roughly the amount in a chocolate milk shake) and of trans fats to no more than two grams a day.

Saturated Fat Is Wrongfully Accused

After decades of bashing saturated fat, the medical community was stunned by a 2010 study in the American Journal of Clinical Nutrition. In a research analysis, scientists discovered that there wasn't enough proof to link saturated fat to either heart disease or stroke. It wasn't the first time this fat had been vindicated: Four years earlier the Women's Health Initiative study found that eating less saturated fat didn't result in lower rates of heart disease or stroke. The 2010 analysis, however, was so big and so thorough — involving 21 studies and nearly 350,000 people — that it grabbed experts' attention. "Everyone had just assumed that the evidence against saturated fat was strong," says study author Ronald Krauss, MD, a professor of nutritional sciences at the University of California, Berkeley, who was surprised by the finding and the controversy it created. "We had to work hard to get our study published. There was an intrinsic mistrust of this kind of result."

Researchers say there were even earlier clues that saturated fat didn't deserve its reputation as top dietary villain. The decades-old "diet-heart hypothesis" — the idea that saturated fat is bad for the heart — was mostly based on animal studies and short-term trials that looked only at people's cholesterol levels, not at whether they actually had heart attacks. "Those studies are great for making hypotheses but not for making widespread recommendations," says Dariush Mozaffarian, MD, an associate professor of medicine and epidemiology at Harvard Medical School and a researcher of diet and heart health. "When we started getting evidence from longer trials and observations, we realized that the truth is more nuanced than we thought."

What researchers discovered was that cutting out saturated fat didn't make much difference, until you considered what people ate in place of it. Swapping animal fats for vegetable oils — for instance, using soybean oil instead of butter — appeared to lower LDL cholesterol levels and disease risk. But trading your a.m. bacon for a bagel didn't do the trick. "When you replace saturated fats with refined carbs, your triglycerides can go up and your good HDL cholesterol can go down," explains Alice H. Lichtenstein, the director of the Cardiovascular Nutrition Laboratory at Tufts University. High triglycerides and low HDL are risk factors for cardiovascular disease and criteria of metabolic syndrome, a cluster of health problems linked to diabetes and heart disease.

Eating less saturated fat doesn't seem to help your weight, either. A study in The New England Journal of Medicine found that people on a low-carb diet shed pounds faster and had better cholesterol levels than those on a low-fat diet, even though the low-carb group was taking in relatively more saturated fat. This may be because people eating fewer carbs release less insulin, which may reduce fat storage, control hunger, and influence metabolism in a way that helps keep cholesterol in check.

The Different Kinds of Fat

So why, despite the explosion of positive study findings, is saturated fat still considered evil? One major factor: It's not a single fat. There are more than two dozen kinds, and "they're not created equal," says David Katz, MD, director of Yale University's Prevention Research Center. So it's difficult to make a general recommendation about saturated fats as a whole. Yet that's exactly what the Dietary Guidelines for Americans do. Here are the four major types of saturated fats in our diet, according to the Dietary Guidelines Advisory Committee:
(1) Palmitic and (2) myristic acids
At first glance, palmitic acid (found in palm oil, butter, and eggs) and myristic acid (found in cheese, milk, butter, and beef) fit the bad-guy profile. They appear to increase inflammation and LDL cholesterol. But here's where things gets tricky: The rise in LDL is at least partly due to an increase in the size of each LDL particle in the body, which may not be as dangerous as an increase in the number of particles. These saturated fats also raise HDL in the process, so the net effect may be neutral, not bad.
(3) Stearic acid
This saturated fat, present in chocolate and beef, doesn't raise LDL at all. In fact, the Dietary Guidelines Advisory Committee stated in its scientific report that the acid should not be considered a "cholesterol-raising" saturated fat. (Though the committee itself continues to recommend cutting back on saturated fat and doesn't mention stearic acid. Confused? Us too.) In fact, this type of saturated fat is an important reason dark chocolate gets the green light from most health experts. "The stearic acid in dark chocolate has no negative effect on blood cholesterol," Dr. Katz says.
(4) Lauric acid
There's some indication that lauric acid may not be harmful either. It's found in coconut oil, the latest superfood, which has been touted to do everything from lower stress to whittle your waist. But those claims are overblown. "Lauric acid is probably an innocuous fat," Dr. Katz says. "But no studies indicate that coconut has any edge over other oils that we know confer a benefit, like olive oil."

The Real Villain

Some researchers believe that saturated fat may simply be a convenient scapegoat for the true problem with our diets: the food we eat. The top three sources of saturated fat for Americans are cheese, pizza, and such grain-based desserts as cookies and cakes. The foods that saturated fat is found in might actually contribute to the risk to your health. Case in point: Two slices of pizza with meat toppings at a popular chain not only pack 20 grams of saturated fat but also nearly 1,000 calories, more than a day's supply of sodium and a gram of trans fat. In a recent study that linked red meat to a higher rate of death, processed meat, which is high in sodium and other preservatives, was found to be especially dangerous. "We should stop focusing on just one chemical in food and instead look at the overall package it comes in," Dr. Krauss explains.
Modern diets are a veritable perfect storm of unhealthiness, according to Dr. Mozaffarian. He and his colleagues analyzed the number of deaths from various risk factors and singled out five dietary patterns to study: high in trans fat, high in saturated fat, high in sodium, low in fruits and vegetables, and low in omega-3 fatty acids from fish (all pretty darn common in our superprocessed society). When they looked at deaths associated with each pattern, diets high in saturated fat came in, well, dead last. "If you eat a lot of salt and trans fats and few fruits, vegetables and fish, you're at a high risk for heart disease no matter what your saturated fat intake is," Dr. Mozaffarian says. "Conversely, higher or lower saturated fat will have a small effect if you're doing everything else right."
Bottom line: Saturated fat doesn't deserve its bad-guy reputation. That's why shifting the focus to more pressing dietary problems — for example, too many refined carbs or a dearth of produce — is critical, experts say. Read on for eight easy ways to do just that. And pass the dark chocolate, please.

8 Rules to Eat By

So saturated fat is not the evil you thought. But what does that mean for your diet? These eight must-dos cut through the confusion.
1. Load up on whole foods.
If you eat mostly heart-healthy, nutrient-rich produce, whole grains, nuts, beans, and fish, then saturated fat shouldn't be a problem.
2. Don't overdo it.
Saturated fat may not be a culprit, but it doesn't offer the same health benefits as unsaturated fat. So don't start cooking with butter or eating more meat. Fish, beans, and lentils are still healthier protein sources than red meat.
3. Choose low-fat dairy.
Low-fat milk and yogurt are good choices because they have fewer calories and just as much calcium and vitamin D as full-fat versions.
4. Beware of health halos.
Local organic cream from the farmers' market is still cream, and it packs loads of calories. Foods like ice cream and bacon should be considered splurges. And a product labeled "No saturated fat" may be full of sodium, sugar, and refined flour.
5. Don't go loco for coconut.
Choose liquid vegetable oils, such as canola and olive, that are a mix of MUFAs and PUFAs. Though some people are switching to coconut oil, there's no evidence that it's as beneficial as these oils are.
6. Steer clear of trans fats.
They're very bad for you, and they mostly appear in processed foods. Avoid anything that has "partially hydrogenated oils," a code name for trans fats, in the ingredients list.
7. Consider your carbs.
Get most of your carbo­hydrates from fruits, vegetables, and whole grains, not from sugary and refined starches, like crackers and desserts.
8. Treat yourself to dark chocolate.
Indulge in a small piece — about one ounce — every day. The saturated fat in it won't harm your health, and the chocolate packs flavonoids that act as antioxidants, protecting cells from damage.

Source: http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/good-and-bad-fats/

Drop an Entire Dress Size With This Speedy Strength Workout

Drop an Entire Dress Size With This Speedy Strength Workout

Time-crunch workout solutions

From Health magazine

Crunched for time but still want to tighten and tone? Try this full-body strength workout from New York City—based trainer Pete Cerqua, author of The 90-Second Fitness Solution. Instead of countless sets and reps, you’ll do each exercise just once (or once per side), stretching the movements out over a full 90 seconds. Follow this routine 3–4 times a week (with 1 day of rest in between) and you’ll shrink a size in a month.

Hindu squat

works legs, butt

Stand with feet shoulder-width apart and arms raised to shoulder height for balance. Bend knees and slowly descend, keeping hips over heels and back straight. One-third of the way down, pause and hold for 10 seconds. Lower 2 inches more, raising heels, as needed; hold for 10 seconds. Continue to lower your body in this pattern 3 more times, ending in a deep squat. To complete the move, slowly straighten legs in 4 (10-second) increments.

Trainer tip: Keep your legs engaged, belly drawn in, and shoulders drawn back throughout the move.

Single leg squat reverse fly with ball

Works thighs, butt, back, arms, shoulders, and neck

A. (top) Start with a 5- to 8-pound dumbbell in each hand and right leg lifted so top of right foot rests on exercise ball behind you. Bend left knee to 45 degrees, rolling ball backward and hinging forward until back is parallel to floor and arms are hanging down.

B. (bottom) With elbows slightly bent, raise each arm a few inches and hold for 10 seconds. Raise arms 2 inches more, and hold for 10 seconds; repeat pattern 3 more times, ending with arms at shoulder height. Slowly lower arms in 4 (10-second) increments. Repeat with opposite leg.

Trainer tip: Trouble balancing? Draw abs in and up and square your hips, imagining your inner thighs are drawing toward one another.

Lying rotary torso

Lying rotary torso

Works abs

A. (top left) Lie on your back with legs lifted straight up, arms reaching out to either side and palms down.

B. (lower right) Lower legs a few inches to the left, and hold for 10 seconds. Lower 2 inches more, and hold 10 seconds; repeat 3 more times, ending with legs hovering just above the floor. (Your right hip will lift as you move, so draw your abs in to protect your lower back, and keep your right shoulder down.) Raise legs back to center in 4 (10-second) increments. Repeat on opposite side.

Trainer tip: For variety, try rotating legs left and holding a few inches from the floor for 45 seconds. Return to top position, then repeat on the right side.

Ball bridge fly

Works hips, hamstrings, butt, chest, arms, and shoulders

A. (top) Lie on back with feet on top of exercise ball and legs straight. (Don’t lock your knees.) Hold a 5- to 8-pound dumbbell in each hand, arms raised over chest. Press heels into ball, and lift hips so body forms a straight line. (Don’t let your hips sag.)

B. (bottom) Bend elbows slightly, open arms a few inches to the side; hold 10 seconds. Open 2 inches more, and hold 10 seconds; repeat 3 more times. Close arms in 4 (10-second) increments.

Trainer tip: It’s OK to take a quick break partway through if you need to.

Source: http://www.health.com/health/gallery/0,,20307167,00.html

Train for a Triathlon (Yes, You!)

Swim, bike, and run your way to a better body

by Jenny Hadfield

Sick of the same old workouts? If you do at least 30 minutes of cardio three times a week or more, you’re ready to train for a sprint triathlon. Here’s everything you need to know.

Find your best race

It takes most first-timers just under two hours to complete a tri, so look for one with generous finish times. (TriFind.com is a good source.) Also, choose a lake or pool course (versus ocean), so you won’t have to battle big waves or heavy currents.

Train right: Swim

It’ll take five to six workouts per week for 12 weeks. A suggested schedule:


Swim: Hit the pool twice a week to swim your race distance. Can’t finish the entire segment? Break it into parts at first, but make sure you cover the distance continuously at least once before race day.

Train right: Bike

Go for an hour-long ride one to two times a week and practice your pedaling technique (keeping constant force throughout the cycle), as well as how to smoothly change gears on both flat and hilly terrain.

Spinning classes will help you develop stamina and can replace an outdoor session.

Train right: Run

Work up to running 3-milers one to two times a week. Also, once a week do a bike-to-run "brick"—cycle for 20 to 30 minutes, then immediately do a 1- to 2-mile run. Bricks will improve your endurance and get your body used to running on tired legs.

Source: http://www.health.com/health/gallery/0,,20385815,00.html

Banish that belly: How to get a flat tummy in four days

By Daily Mail Reporter
  

The Mail brings you the diet which has been scientifically proven to help you lose up to 7lb and more than five inches all over in just FOUR DAYS.

The Flat Belly Diet is a ground breaking eating plan devised by Liz Vaccariello and Cynthia Sass of Prevention, America's most popular health magazine.

Banish that belly: Here's how to lose those stubborn inches - fast

It promises a thinner, lighter you by abolishing the foods, drinks and habits that cause your paunch.
Here we bring you the first two days of the diet.

   

HOW YOU SCORED
Now add up all your scores in the A boxes and SUBTRACT from it all your B scores to get your total score.
IF YOU SCORED:
A negative number: Congratulations! Your bloating risk is relatively low. You're already avoiding a lot of the foods and bad habits that contribute to excessive bloating and water retention. But that doesn't mean the Four-Day Anti-Bloat Jumpstart won't help you. You may not lose significant-measurements, but you will still feel lighter and healthier and be on a better path to long-term wellbeing.
0 - 5: Not too bad. You probably experience come-and-go bloat. One day you're swollen, a few days later you've deflated again. The good news is that you can tame your tummy without making too many changes to your lifestyle. You should get some immediate gratification on the Four-Day Anti-Bloat Jumpstart.

5 - 10: You may experience a little withdrawal from your usual habits, but you'll be handsomely rewarded - you should experience a noticeable difference after just two days on the Jumpstart.



10 plus: You are perfectly suited to seeing fantastic results on the Four-Day Anti-Bloat Jumpstart. This diet is not a detox, but a cleaner, simpler way to eat than you may be used to. And because of that, you're likely to see some major belly shrinkage.

WATCH OUT FOR...

Bloating is a common condition, but in some cases it can be a sign of a more serious health problem. It's time to see a doctor when

• Your symptoms don't improve on the Four-Day Anti-Bloat Jumpstart.
• You're suffering from chronic constipation, diarrhoea, nausea or vomiting. 
• You have persistent abdominal or rectal pain or heartburn. 
• You lose weight without trying. 
• You have a fever you can't explain. 
• There is blood in your urine.

FOODS TO AVOID AND THE TEMPTATIONS TO RESIST

Chewing gum can contribute to bloating

CHEWING GUM: You may not realise this, but as you chew gum, you swallow air which gets trapped in your GI tract and causes pressure, bloating and belly expansion.
SUGAR ALCOHOLS: These sugar substitutes, which go by the names xylitol or maltitol, are often found in products such as low-calorie or lowcarb biscuits, sweets and energy bars. Like fibre, your GI tract can't absorb most of them, which is good for your calorie bottom line but not so good for your tummy. They cause wind, abdominal distention, bloating and diarrhoea. Avoid them.
SALT:  Water is attracted to sodium, so when you take in higher than usual amounts of sodium in the form of salty foods, you'll temporarily retain more fluid, which contributes to a sluggish feeling, a puffy appearance and extra water weight.
EXCESS CARBS: As a back-up energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3g of water. But unless you're planning to run a marathon tomorrow, your body doesn't need all this stockpiled fuel. Decrease your intake of high-carbohydrate foods such as pasta, bananas and bread to temporarily train your body to access this stored fuel and burn it off.
BULKY RAW FOODS: Lightly cooked vegetables offer much the same nutritional benefits as the raw version, however cooked vegetables take up much less room in your gastrointestinal (GI) tract. Eat only cooked vegetables, smaller portions of unsweetened dried fruit and canned fruits in natural juice for the four days of this diet. This will allow you to meet your nutrient needs without expanding your GI tract with raw foods.
GASSY FOODS: Certain foods simply create more wind than others in your GI tract. Avoid beans and pulses, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers and citrus fruits.
FRIED FOODS: Fatty foods, especially the fried variety, are digested more slowly, causing you to feel heavy and bloated.
SPICY FOODS: Foods seasoned with black pepper, nutmeg, cloves, chilli powder, hot sauces, onions, garlic, mustard, fresh chillies, barbecue sauce, horseradish, ketchup, tomato sauce or vinegar can all stimulate the release of stomach acid, which can cause gut irritation and bloating.
FIZZY DRINKS: Where do you think all those bubbles end up? They gang up in your belly!
ALCOHOL, COFFEE, TEA, COCOA AND ACIDIC FRUIT JUICES: Each of these high-acid beverages can irritate your GI tract, causing swelling.



HOW TO DO IT
Follow the Four-Day Plan (two days appear below)  -  to the letter. This includes eating four smaller meals a day, one of which will be a refreshing smoothie.
This way of eating is designed to reduce the amount of food in your digestive system at any one time, so cutting back on the release of stomach acids which can lead to irritation and bloat.
It also gets your body used to the four-meal-a-day schedule which you will need to follow for the full Flat Belly Diet.

1. Eat four meals a day. The Anti-Bloat Jumpstart Diet is a shortterm, kick-start for weight loss  -  you eat about 1,200 calories daily. You'll notice a few staples, including sunflower seeds, flaxseed ( linseed) oil, cheese strings and carrots. There are three reasons you'll see these items repeatedly. First, we tried to limit the amount of food you have to buy to get started. Second, we wanted to deliver a lot of nutritional and bloat-free value for your money. Third, we chose foods that need no added salt or bloating condiments to taste good.

2. Take a five-minute after-meal walk. Moving your body helps release air that has been trapped in your GI tract, relieving pressure and bloating. All it takes is a leisurely stroll down your street, around the office or the shops; a quick walk with your dog, a neighbour or your family after dinner  -  anything that gets you moving for just five minutes. You can walk for longer if you like, but at least five minutes are needed to help get things moving inside your tummy.
3. Drink one whole serving of our signature 'Sassy Water' every day. The authors call their water recipe Sassy (see below) because it's much perkier than plain old water. The ingredients in it aren't just for flavour: the ginger also helps calm and soothe your GI tract. In addition to Sassy Water, you may drink 100 per cent pure herbal teas such as camomile or peppermint.

SASSY WATER

• 2 litres/31/2 pt water 
• 1 tsp freshly grated ginger 
• 1 medium cucumber, peeled and thinly sliced 
• 1 medium lemon, thinly sliced 
• 12 mint leaves

Combine all ingredients in a large jug, chill in the refrigerator and let the flavours blend overnight.
4. Eat slowly. When you eat quickly, you take in large gulps of air without realising it. All that excess air gets trapped in your digestive system and causes bloating.
5. Work your mind. The first days of a diet are never easy, and these four days are no exception. The authors are asking you to change how you eat and to give up some of the foods you're used to eating or drinking  -  and perhaps imagine you can't live without. Of course, it's going to be worth it in the end  -  it does work and you will see your belly shrink. But until you see that paunch disappear, you'll need a mental tune-up.
Extracted from THE FLAT BELLY DIET by Liz Vaccariello and Cynthia Sass, published by Macmillan on January 9 at £12.99. ° Liz Vaccariello 2009. To order a copy (p&p free), call 0845 155 0720.

          

      

Read more: http://www.dailymail.co.uk/femail/article-1102381/Banish-belly-How-flat-tummy-days.html#ixzz388PF19Nt

Source: http://www.dailymail.co.uk/femail/article-1102381/Banish-belly-How-flat-tummy-days.html

10 More Ways to Stop Bloat

1. Switch your birth control.

Oral contraceptives contain estrogen, which causes your adrenal glands to produce fluid-retaining hormones, explains Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine. The experience is highly individual: Some women don't notice an increase in bloating, while others feel themselves puffing up within days of starting a new pill. If you fall in the second camp, talk to your ob-gyn about trying another brand. Both Yasmin and Yaz contain the hormone drospirenone, which may ease bloat, since it's also a diuretic. Of the 70 percent of women in a recent study in the journal Contraception who reported abdominal bloating while taking birth control pills, about half said their symptoms were gone after six months of switching to Yasmin. One caveat: Because drospirenone can increase levels of potassium in the body, women who frequently take other medications that increase potassium (such as NSAIDs and ACE inhibitors) aren't good candidates for this type of oral contraceptive.

2. Go easy on diet drinks.

Many sugar-free beverages, candies, and gum contain the sweetener sorbitol. Though it's a great calorie cutter, sorbitol isn't digestible, so it sends stomach enzymes into overdrive, Gidus says. When patients with abdominal bloating were put on sorbitol-free and sugar-free diets, nearly half saw their symptoms disappear, one study found. Although the FDA requires companies to put a warning label on products that "may result in a daily consumption of 50 grams of sorbitol," experts note that as little as 10 grams can trigger stomach trouble. Sorbitol can add up quickly: One piece of sugar-free gum has about 1.25 grams, for instance.

3. Trim the fat.

You ate fried onion rings on Friday night, but now it's Saturday afternoon and you swear they're still hanging out in your belly. It's possible: High-fat foods delay the emptying of the stomach, which may lead to bloating and an overall feeling of fullness. A study in Australia found a direct correlation between bloating and the amount of fat in women's diets. "I've seen many women who assumed they were lactose intolerant because they felt bloated after eating a bowl of ice cream; it turned out it wasn't the milk but the fat that was the culprit," Kirkpatrick says. Don't eliminate fat: "Foods rich in heart-healthy fats, such as avocados, olive oil, and nuts, are actually low-gas producing," Dr. Gerbstadt says. "The key is to focus on these good fats and pair them with lean protein, such as chicken or fish, which aids in their digestion."'

4. Eat broccoli every day.

It sounds counterintuitive, but regularly eating foods that are likely to cause gas, like beans, broccoli, brussels sprouts, cabbage, and onions, helps your body adjust and learn to break them down efficiently. "I've seen women run into problems when they eat these foods infrequently, say once a week," Kirkpatrick says. "Their digestive tract isn't used to them, so they produce a ton of extra gas and bloating."

5. Slow down.

"A lot of my clients are busy working moms who are eating food either in their car or walking to the office," says Jeannie Gazzaniga-Moloo, PhD, RD, spokesperson for the American Dietetic Association. "The problem with eating on the go is that you take big bites of food and don't chew properly, so you end up swallowing a tremendous amount of air." Her advice: Take 15 to 20 minutes to eat each meal -- yes, even if you're munching on the run. "Take a deep breath after each bite and chew with your mouth closed. This forces you to breathe through your nose, which relaxes and slows you down." While you're at it, if you're sipping on the go, opt for a cup, not a straw: The latter promotes ingestion of gas.

6. Choose supplements carefully.

If you take a calcium supplement, know which compound is in it. One that contains calcium carbonate, like Tums or Os-Cal, is more likely to cause gas and bloating because it's harder for your stomach to break down than one with calcium citrate, such as Citracal, according to the National Institutes of Health. Either way, taking a supplement with an acidic drink, such as orange or grapefruit juice, will help you absorb calcium. Many women also experience bloating if they use an omega-3 supplement, Gazzaniga-Moloo says. "Put it in the refrig?erator and have it cold; this seems to help reduce the burping and bloating that often come with taking such a supplement," she says.

7. Cut back on the sweet stuff.

Fructose, the simple sugar found in syrup, honey, and soft drinks, may be the source of some of your tummy troubles: Three out of four people with unexplained GI symptoms, such as bloating, had fructose intolerance, according to a University of Iowa study. Like lactose intolerance, this condition can be diagnosed with a simple breath test. The good news: Being fructose intolerant doesn't mean you have to swear off this healthy, sweet diet staple. "Most people are fine with actual fruit, especially if they spread their servings throughout the day, but you may need to steer clear of processed foods or soft drinks made with high-fructose corn syrup, like sweetened drinks or soft drinks," Dr. Saito says. Juice may also trigger a reaction, since it's more concentrated.

8. Get checked for allergies.

If your bloating is accompanied by nasal congestion, allergies may be the surprising reason. "When your nose is stuffed up, you end up primarily breathing through your mouth, which means you swallow a lot of air, which could cause bloating," Dr. Saito says.

9. Be takeout savvy.

"Steamed veggie plates seem like a smart option if you're ordering Chinese food, but if you're prone to bloating, you should realize that many of the vegetables, like bok choy, can produce tons of gas," says Jackie Keller, a celebrity nutritionist in Los Angeles.

10. Skip the salt.

You've heard it before, and we'll say it again: Salt causes your body to retain fluid. That's good news if you're training for a marathon. Bad news if you're trying to squeeze into a new dress for your friend's wedding. The biggest culprit? "Sauces and salad dressings," Keller says, "especially at restaurants." To play it safe, order dressings and sauces on the side, or season lightly with olive oil and vinegar.

Source: http://www.fitnessmagazine.com/weight-loss/expert-advice/quick-answers/beat-belly-bloat/?page=2

Just For a Laugh

"You have to stay in shape. My grandmother started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is."

– Ellen DeGeneres

 

"I never worry about diets. The only carrots that interest me are the number you get in a diamond."

– Mae West

 

"The only time to eat diet food is while you’re waiting for the steak to cook."

– Julia Child

 

"If I knew I was going to live this long, I’d have taken better care of myself."

– Mickey Mantle

 

"I have to exercise in the morning before my brain figures out what I’m doing."

– Marsha Doble

 

"If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all."

– Joey Adams

 

"I don’t exercise. If God had wanted me to bend over, he would have put diamonds on the floor."

– Joan Rivers

 

 

 

 

 

 

 

 

I saw this Article and just knew you guys would love it....

45 Simple Actions to Start Losing Weight 

by Stephanie Cottrell

As of this past Sunday, I have lost 107.6 pounds. I can honestly say to you that it has not been difficult. I know it is because I have not felt deprived and I don’t deny myself whatever I want to have (it’s not just about eating salads!). How am I doing all of this? By making small shifts in my habits and small changes to my routine. The kind of things that will last a lifetime.
I didn’t force myself to conform to a list of “rules” that don’t work for me. I took a hard look at my reality, and have spent the last fourteen months adjusting accordingly to promote a healthier lifestyle. I am listing here 45 of the simple actions I took to start losing the weight. Pick one and get started on your own journey.
1. Eat real food. Just over a year ago, real food saved my life. I cannot begin to stress enough how this one small action has made all the difference. Pick a few “convenience” foods and start switching them out for the real deal.
2. Use smaller dishes. This is more a psychological trick than anything else. The theory goes that when a proper portion size looks bigger on a smaller plate, you don’t feel like you aren’t getting enough food. It works because it satisfies the mind and the tummy.
3. Measure your portions. This is a big one, especially if you aren’t eating real food. Check the nutrition label for proper serving size. Most Americans are eating two to three times the serving size of foods. I did an unscientific study of this in my best friend’s kitchen—she thought she was eating a serving of her favorite cereal (1 cup), it was actually 3.5 servings. Between the milk and the cereal, this is a difference of around 400 calories every time.
4. Drink more water. Water is awesome. I know that we are used to our sodas, sweet teas and other high calorie beverages. Most people will say they don’t like water. But water cleanses and flushes the toxins out of your body. It is important. In order to up my water intake, I carry it with me everywhere in my Camelbak. There are lots of benefits to drinking plenty of water.
5. Give up soda and fruit juice. These bad boys are high in calories with very little nutritional value. It is just best to give them up. If you have to have that one coke a day, at least make it a regular. Fake sweetener and the staggering amount of sodium in diet sodas are far worse than the empty calories.
6. Order your coffee black. Black coffee has 0 calories. A mocha with 2% milk has 260. Make the switch in your daily routine and you’ll lose 26 pounds this year.
7. Steer clear of fried foods. Food, when dropped into a vat of grease, is terribly bad for you. Not only are you adding unnecessary calories, you are filling your body with disgusting grease. Try going grilled or go home.
8. Clear out the junk food. If you are anything like I used to be, I am sure there are little pockets of junk foods all over your kitchen. The potato chips in the cabinet, the dips in the fridge, the ice cream in the freezer, the candy in the bowl on the counter—also known in my house as the calorie traps. Clearing out the junk clears out the temptation. Take an hour and throw out or donate every last bit of it. If it isn’t around, you can’t eat it.
9. Go for a walk after dinner. Exercise, even in small and short bursts, can change your life. Instead of sitting down to play on the computer or watch television, get outside and go for a walk.
10. Eat out less. Restaurants are dangerous. Their menus are lined with calorie rich foods in ridiculous portion sizes. Refraining from eating out can save you many things—added pounds and money are the two biggest.
11. Locate your local farmer’s market. Real food is good. Farm fresh, locally grown is better. Find your Farmer’s Market and you will come to realize why vegetables are amazing and delicious.
12. Order your salad dressing on the side. Dressing is high in calories. Keep it under control by ordering it on the side. You can either dip your fork or add a tablespoon to your salad. Either way, you keep it in check. Otherwise you are most likely getting a serving of about three to four tablespoons . . . an average of 300 extra calories if you ordered ranch.
13. Stop ordering appetizers. These are the worst things on a restaurant menu. Don’t order them.
14. Stop ordering desserts. These are the second worst things on a restaurant menu, made worse by the fact that you might not be sharing. Don’t order them.
15. Watch your carbs. How many times has bread come as a side to your pasta? How much larger could that roll on your sandwich be? Bread and pasta are high in calories and carbs. I used to eat a lot of it in a day. Try to limit yourself to one high carb item in your meals, and of course, watch that serving size.
16. Have fruit instead. Man do I love dessert. So sweet, so yummy, so delicious. I also love to bake, which makes it even more dangerous. I started having fruit instead. Not only is it better for me, but the calories are lower. As you start reducing your sugar intake, the taste of fruit becomes even sweeter. Buy it from the farmer’s market and you won’t even miss that cupcake.
17. Buy a Wii Fit. I am a gym member and work with a personal trainer, but man do I love my Wii Fit because it is so much fun. If you don’t join a gym or work with a personal trainer, a Wii Fit still gets you off the couch and moving around. At first, I weighed too much to use mine with the balance board. Now I can’t get enough of it.
18. Get a good night’s sleep. Your body needs you to rest. Get the right amount of sleep each night to ensure you feel rested, relaxed and ready to go in the morning. Being overly tired or cranky makes it really easy to start giving in to those old habits.
19. Eat before you’re really hungry. Being too hungry can cause you to eat too fast and too much. Don’t put off eating until you are starving.
20. Carry snacks in your purse. Our days are hectic; our schedules are full. It can be easy to forget to stop and eat. Then we’re starving, and the poor food choices multiply. Keep your days in check by carrying snacks with you at all times. It will save you from overeating later.
21. Snack when you need to. The other day I was grocery shopping with my best friend when I realized I was quite hungry. A quick check of the clock revealed it had been four hours since I ate last. (I try to double check to ensure it is a physical and not mental hunger I am feeling.) I popped open my purse and had a granola bar. Now I could have waited the two hours until dinner, but it is far better to stave off physical hunger immediately than to force myself to wait. If you are physically hungry, eat. Hunger is the way your body tells you it needs food for fuel.
22. Start planning your meals. A weekly menu is the best habit for keeping yourself in check. Not only does it offer the financial benefit of lower grocery bills, it also allows you to plan more veggies into your meals. Download my free kick-start guide for a step by step tutorial for meal planning.
23. Keep healthy snacks within reach. If hunger hits, and you are unprepared, bad choices will be made. There is nothing in a gas station that you should eat as a snack. Nothing. Make sure you have good food in your house, and good food in your purse.
24. Eat smaller meals more often. I eat six times a day, but I only prepare three meals. The other three times are small snacks. This has several added benefits in that it controls my hunger, keeps my energy level up, and helps me maintain my calorie intake each day. The biggest benefit though comes from not starving by mealtime and overeating as a result.
25. Cook your own dinner. Preparing your own meals is the best habit you could implement into your routine. Not only does it cost you far less than dining out, it continues to improve the quality of the foods you consume. You get to decide what does and does not make it onto your plate, how it is prepared, and where it comes from. You are in total control.
26. Check the nutrition information. When you eat, be aware of how much. Check the nutrition label, know the serving size, and make yourself accountable for how many calories you’re consuming even if you are not actively tracking them.
27. Give up cereal. This should not be considered a food, let alone breakfast for an adult. There are so many better options for breakfast. Start trying to incorporate some of them into your days. Yogurt with fruit is just as easy, and far better for you.
28. Pack your lunch for work. A little preparation can go a long way. Not only will you be eating better food than anything you could “pick-up,” you are also less likely to skip lunch on busy days. It is a lot easier to walk to the fridge than to figure out what you want and head out to get it.
29. Deal with stress. My career was highly stressful. I was constantly under pressure to get things done and be creative. A negative side to all that emotional overdrive was overeating. My nervous system was constantly on overdrive and my body was constantly hungry. If you have stressful things in your life, deal with them or change them. Stress is bad for your health and your weight.
30. Eat mindfully. Focus on your food, and listen to your body. Stop rushing through meals, and make them a time of peace and enjoyment.
31. Stop eating on the go. Sit down. Then eat.
32. Turn off the TV. Don’t get me wrong, I enjoy a good dose of entertainment as much as the next guy. But television is ruining our lives. It is keeping us glued to the couch, mindlessly indulging in nonsense, and the food commercials—yep, they make you want to eat. Turn off the boob tube and go outside.
33. Try new foods. Experimenting with new foods and recipes can make eating well more fun. Reach outside your comfort zone and try some new dishes! You never know what you’ll discover.
34. Join a gym. Best thing I ever did. Even though it scared the poop out of me to do it.
35. Eat on a schedule. Routine is a blessing in life. By setting up an eating schedule, you are more conscious of preparing ahead for your meals. It also helps maintain your metabolic rate, and your blood sugar remains consistent instead of spiking up and down. I eat about every three hours during the day.
36. Choose whole grain. Whenever you can, choose whole grain over white. You will stay full longer, and be more satisfied. I was a lifetime white bread / white pasta / white rice kid, but I made the switch. It wasn’t nearly as hard as I told myself that it would be.
37. Keep a food diary. I had no concept of how much I ate during the day. I never actually tracked my eating before I started changing my eating habits. But knowing what I know now, I am sure it was a ridiculous amount of food and calories. Keep a record, start being accountable for what you eat.
38. Park further from the door. A little exercise you can easily incorporate into your days is far better than none at all. This is one of the first small changes I made last year.
39. Take the stairs instead. Another simple shift you can make in the course of your day.
40. Don’t skip meals. This should go without saying, but starving your body is never a good idea. Make sure you take time out from busy days to get your lunch or snack in. Today, I eat anywhere to ensure I don’t miss my snacks—including the grocery store and work meetings. Who cares what people think . . . this is about your health!
41. Eat less meat. I am from the Midwest where meat and potatoes reign supreme. I used to down about 8 ounces at any given meal. No one needs that much meat. A two to four ounce serving is more than enough when combined with good grains and vegetables.
42. Make soup. Not the kind from a can, which is loaded with a ridiculous amount of sodium and not much flavor. Make your own soup. At most thirty minutes of prep work, then leave to simmer. Soup is a great meal and so super delicious. Load it up with veggies and it keeps you quite full.
43. Eat Greek Yogurt instead. I never knew how good this stuff could be. Mainly because there are some crappy versions lining the shelves of your local supermarket. Again, I am a real food eater so I don’t mess with the fat free junk. I eat Fage Total (sometimes 2% if that is all that is available) exclusively. So. Freaking. Good.
44. Buy good cheeses. Real cheese is unmatched. Yes, it is more expensive than the pre-shredded stuff in the bag. At least, that is what you may think at first. But you would be wrong. Why? Because real cheese has so much flavor that you use far less. Saving calories and money. Trust me. Pick up a wedge of real parmesan cheese and tell me if it isn’t a million times better.
45. Don’t bring it home. The easiest way to shift your current eating habits, and incorporate better food into your life is to just leave the crappy stuff at the store. Bottom line: if it isn’t around, you can’t eat too much of it.

By Stephanie Cottrell - http://tradingpounds.com/02/45-simple-actions-to-start-losing-weight/