I am holding it in…dammit

But with all of the neighborhood barbecues, pool parties, and vacations come a slew of dubious dietary intruders — it’s like the world has become one big surf shack, and we’re all grabbing the large fries to go with our crispy clam strips. (And oh, we’ll have the small chocolate milk shake with that, to save room for a double scoop waffle cone later. Yes, with the crushed peanut butter cups on top!) Problem is, there couldn’t be a worse time to lose control of your diet; showing a little skin is one thing, turning into a jiggle juggernaut quite another.     

To combat the nutritional chaos and the extra poundage that comes with the rising mercury, we’ve chosen the eight best foods to eat every day. Beyond being packed full of disease-fighting, life-extending nutrients, these foods will also help keep your belly full, because they’re loaded with fiber and protein, the sultans of satiety. 
  
Find a way to work these potent superfoods into your diet every day, and you’ll curb cravings before they hit, crowding out much of the junk we turn to when hunger calls. The result? Well, it could mean saving 600 calories or more a day. Couple that with 30 minutes of moderate exercise, and you can shed as many as 12 pounds in six weeks — just in time to strut your stuff on the sand!
  
1. Spinach 
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle-builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. Aim for 1 cup fresh spinach or a half cup cooked per day. 
  
SUBSTITUTES: Kale, bok choy, romaine lettuce 
  
FIT IT IN: Make your salads with baby spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.
  
2. Yogurt 
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of reinforcements for the battalions of beneficial bacteria in your body. That helps boost your immune system, provides protection against cancer, and even does duty as a cavity-fighter. Not all yogurts are created equal, though, so make sure the label says “live and active cultures.” And watch out for high-fructose corn syrup; stealth sugars are worth avoiding in yogurt and everywhere else.
  
SUBSTITUTES: Kefir, cottage cheese 
  
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. 

3. Tomatoes 
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Plant some now for a health harvest in July and August. This Men’s Health video will show you how.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava 

FIT IT IN: Dress sliced heirloom tomatoes with torn basil and olive oil; guzzle low-sodium V8 and gazpacho; roast cherry tomatoes and serve over grilled fish or chicken.

  
4. Carrots 
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango 
  
FIT IT IN: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.
  
5. Blueberries 
Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried. 

SUBSTITUTE: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.

FIT IT IN: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a 60-second smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.
  
6. Black Beans 
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. 

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans 
  
FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 2 Tbsp olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

 
  
7. Walnuts 
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut just needs a cape and we could call it a superhero. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk drawer or glove compartment, and use them to lead you away from temptation.
  
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts 
  
FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate chunks.
  
8. Oats 
The original wunderkind of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy. 

SUBSTITUTES: Quinoa, flaxseed, amaranth, pearly barley   
  
FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads, and yogurt; sub quinoa in for brown rice.

 

Want to shed a few extra pounds in record time? Commit to knocking off 200 calories of liquids from your diet this summer. (After all, the average American sips more than 400 calories a day!) Start by swapping out these egregious offenders we’ve dubbed the 20 unhealthiest drinks in America. You’ll be blown away.

Have other suggestions for quick weight loss? Please share them with all of us here.

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Want more from David? Subscribe to Men’s Health with this special holiday offer: 50% off the cover price.

You can also check out “Men, Love & Sex: The Complete User’s Guide for Women” and “Eat This Not That” on Yahoo! Shopping.

2007 Men’s Health. All Rights Reserved. 

                             http://www.waterwinterwonderland.com/default.asp Donna Christensen

New Year’s Weight Loss: 6 Tips

Posted Tue, Dec 18, 2007, 12:16 pm PST

It is a time-honored tradition to make resolutions at this time of year. If your resolution is to lose weight - and keep it off, then keep reading! Here are six simple tips that will have you losing weight in a balanced and healthy way.

1. Lose weight with water.
Water is essential for everybody - it is also the key to losing weight. If you haven’t been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight.

By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.

2. Soup up your weight loss program.
A simple dietary change will have you shedding pounds: eat a bowl of soup at least once a day. Nutritious, low-salt soups will nourish you as they flush waste from your body. People who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don’t eat soup. Go for homemade soup whenever possible, as canned soups are loaded with salt and chemicals.

3. Eat early to keep weight off.
The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m.

4. Eat smaller meals, more frequently.
Follow an eating schedule with five little meals every day. Eating steadily through the day keeps you from becoming famished and overeating at your next meal. Make a low-fat trail mix from raw almonds, pumpkin seeds, dried plum, and apples and have it available at all times to avoid the tempting lure of high-calorie snacks.

5. Adopt a balanced approach to your diet.
Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don’t last, producing a yoyo effect that depresses your metabolic function - not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources.

Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat.

Eat more green, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.

6. Walk off the weight.
The No. 1 cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator.

Step outside during your break at work and take a walk around your building. Consider joining a local hiking club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.

I hope this article helps you shed some pounds and add on the years! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

-Dr. Mao

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To learn more about Dr. Mao and other natural health tips, go toaskdrmao.com.

To purchase Dr. Mao’s book, “Secrets of Self-Healing,” click here.

2007 Ask Dr. Mao. All Rights Reserved.

By Holly Mlodzinski

Special to Baby Boomer Makeovers

Published Thursday, August 30, 2007

In January 2006, the first American baby boomer turned 60. While the 76 million Americans who were born from 1946 to 1964 have changed the face of American culture, time and age are starting to catch up with them.

The American Academy of Orthopedic Surgeons (AAOS) has noted a significant increase in the number of overuse injuries in the baby boomer generation. In fact, the AAOS coined the term “boomeritis” to describe the growing number of sports injuries in this demographic. These injuries range from tendonitis to bursitis and arthritis. The suffix “-itis” refers to inflammation.

Baby boomers are staying more active and are racking up more injuries along the way. In 1998, they accounted for more than 1 million sports injuries. From 1991 to 1998, baby boomers experienced a 33 percent increase in sports injuries which resulted in more than 365,000 hospital emergency room visits.

Preventing Injuries

Daily exercise is important to help manage weight and stay healthy. Doctors and physical therapists say that staying active doesn’t have to mean more injuries. Most injuries are related to overuse.

If you’re getting older, you need to learn to listen to your body and learn ways to prevent injuries. Here are some tips for staying injury free and active with an aging body:

If you haven’t been physically active, consult with your doctor before starting a new exercise routine.

Include stretching in your exercise routine to maintain joint flexibility. Once your muscles have warmed up, do some gentle stretching exercises.

Your exercise routine should include a mix of cardiovascular exercise, strength training and flexibility exercises. The Surgeon General recommends 30 minutes of aerobic exercise most days of the week. For those exercising for weight loss, duration should be extended — 30 to 60 minutes.

Exercise doesn’t have to hurt. You may experience some muscle soreness but true pain is telling you something. Talk to your doctor, physical therapist or trainer if you are experiencing pain from an exercise.

Don’t try to add too much at one time. Work up towards your goal. If you want to be able to work out for 60 minutes a day and haven’t been physically active, start with a smaller goal such as 20 minutes a day for a week and then add 10 percent more the next week and so on until you reach your goal.

Invest in the right equipment. Wear a helmet for bicycling and buy good walking or running shoes that fit properly.

Add some variety to your routine. Walking on a treadmill day after day can get boring.

Take your walk outside or go for a bike ride. Take up dancing or join a gym class. Stay more active around the house. Limit time spent in front of the TV and the computer.

Don’t overdo the weights. When starting a strength training program, start light. Go for lighter weights and gradually increase as the routine becomes easy. Remember the 10 percent rule for adding weights. If you were using a 2-pound free weight, don’t step up to a 10-pound weight the next week!

It’s never too late to start an exercise program that can help you age in a more healthy manner. So lace up your walking shoes and start moving toward your fitness goals.

Holly Mlodzinski is a registered dietitian for the Center for Healthy Living at Hilton Head Regional Medical Center.