Encouraging Health

Does cancer or any other disease run in your family? Then get with this 3-step program.

Step 1: Eat right. That means a plant-based diet like this:

Getting Off the Cow
Reducing the amount of red meat in your diet can be easy with these tips.

Cutting back on red meat makes good health sense and makes your RealAge younger. Studies show that eating too much red meat can increase your risk of many chronic health conditions. But what kind of nutrition hole is created when you limit red meat in your diet? The truth is, it’s easy to miss out on important nutrients when you cut back on a major food source. So, when you cut back on red meat, make a balanced eating plan to help ensure you don’t shortchange yourself on important nutrients such as protein, vitamins B12 and D, calcium, iron, and zinc.

Step 2: Walk on. Clock at least 30 minutes a day. Here’s an easy way to get started.

Walking Off Fat — Fast!

How the simple act of walking can get your waist where you want it — and quickly

Saying you’re too heavy to exercise is like saying you’re too skinny to eat. Your body needs exercise just the way your body needs food. And walking may be one of the best-kept secrets of weight loss. Many people who have succeeded in losing a lot say that walking every day was a key factor.

No matter how overweight you are, you can do something to start the process of losing fat, strengthening your bones, and relieving your joints of the load that they’re carrying. Just follow our six steps to the perfect walking program, and you’ll be walking off the fat in no time.

Step 3: Decompress. Spend 60 minutes a day destressing. And weekly talk therapy may be key, too. Here’s how to decompress:

1. ID the source of your stress. Some sources of stress are easy to point the finger at, but are they really what’s bothering you? Lashing out at your kids, for example, may be a reaction not to what your kids just did but to an extra assignment piled on at work. The first step to managing stress: pinpointing the true culprit.

2. Focus on the moment. Being mindful — really paying attention to the present, not the past or the future — can help you manage stress. Spend some time every day noticing the things most people tend to ignore — like breathing, bodily sensations, and emotions.

3. Look after your health. Stress is much more manageable when the other aspects of your life — from general health to sleep patterns to eating habits — are in good order. When you don’t get enough sleep, for instance, your body produces more stress hormones, making you more vulnerable to the damaging effects of stress. Evaluate what areas in your life need attention, and work on fixes.

4. Do a Workout. Or walk for 30 minutes, stretch, do yoga — just get up and move! Exercise is one of life’s greatest stress relievers. Try it.

5. Do the opposite. Every emotion has an “urge to act” that goes with it. When we feel afraid or anxious, we avoid things; when we’re depressed or sad, we withdraw; when we’re angry, we’re tempted to lash out or yell. Unfortunately, each of these behaviors actually makes things worse. But if you can do the opposite action, you may make things better. Worried about something? Tackle it instead of ignoring it. Angry at someone? Don’t lash out, be empathetic. Depressed? Go out rather than shutting yourself in.

6. Focus on your muscles. By tensing and relaxing your muscles, you can help relieve some of the physical stress that’s stored in your body. Start at the bottom: Tense the muscles of your feet and then relax them. Tense and relax the different muscle groups of your body one at a time — your legs, stomach, back, neck, arms, face, and head. And breathe.

Know all those hours you spend chatting on your cell? Turns out they might do you some good.

That is, if you use them to chat with a weight loss buddy. Supportive phone conversations help people stick to a diet better.

The iPhone Diet
In a study, overweight people who had lost about 18 pounds each as part of a weight loss program were followed to see how long they kept the weight off. And people who spent time each month talking on the phone with a supportive pal did the best job. Seems there’s nothing like a little personal contact and some positive human reinforcement to help you resist those daily temptations. Regularly logging on to a Web-based diet and exercise program can help you stay on track, too.

More Gone-for-Good Approaches
Keeping lost weight off is one of the most challenging parts of weight loss. Here are a few more tricks to make lost pounds stay gone:

Eat breakfast. Besides giving you energy, a morning meal gets your metabolism going.

Stay off the couch. People who have lost weight may need to exercise more than the average person to stay slim. But it doesn’t have to be hard.

Choose foods with healthy fats, such as avocados, nuts, olives, and fish.

Why You’re Hungry After Some Meals: Blame This Fat
That fatty bacon cheeseburger may be loaded with calories, but at least it stomps out your hunger. Right?

Not necessarily. Compared to low-fat meals with the same number of calories, meals that are basically fat fiestas do an odd thing: The saturated fats in them make your body release less leptin, a hormone designed to turn off appetite. Saturated fats are the belly-bulgers and artery-agers found in fats that come from four-legged sources: high-fat red meats, butter, full-fat cheeses, and other whole-milk products. (Trans fats are just as bad, by the way.) Sat fats are rarely found in plant foods, with two vital exceptions: palm and coconut oils.

To help your body release leptin — which is stored in fat cells (see? you knew they were good for something) — you need to eat healthful unsaturated fats. Find them in nuts (especially walnuts), seeds, olives, avocados, most vegetable oils (especially canola), many fish, and even algae (or DHA omega-3 supplements made from algae). You don’t want to avoid fat altogether: You need it to maintain your energy, absorb certain nutrients, and repair tissue. And moderate amounts of healthy fat are associated with a decreased risk of heart disease.

You also want to help leptin do its #1 job: telling you, “You’re not hungry any more.” So in addition to avoiding sat fat, adopt these waist protectors:

· Watch your alcohol intake. It inhibits leptin, even as it disinhibits dancing on the table or phoning your ex.

· Walk 30 minutes every day, and build a little muscle. Sometimes, leptin doesn’t work the way it’s supposed to, and your cells stop responding to its messages. When you trim down, your cells become more sensitive to leptin again.

Four simple rules could turn your breakfast into a cravings crusher, pound shedder, and mood booster.

It’s all about timing and balance, according to Dr. Kathleen DesMaisons, author of Potatoes, Not Prozac.

One, Two, Three, Four . . .
Here are DesMaisons’s four simple rules for using breakfast to counterbalance the biochemical mechanisms behind sugar cravings, obesity, and depression.

1. Do it daily. Your goal is to make it a daily, automatic habit. The reward? You can kiss late-day low blood sugar and sugary snack cravings goodbye — permanently.

2. Do it sooner rather than later. For the best results, eat breakfast within an hour or so of waking up — even if you’re not hungry. Morning-time low blood sugar produces a brain chemical designed to mask hunger pangs — but can cause sugar cravings later in the day.

3. Make it complex. We’re talking complex carbohydrates here (whole-grain cereals, steel-cut oats, high-fiber fruits, etc.) The fiber keeps blood sugar on an even keel and helps you feel full longer.

4. Power it with protein. Protein slows digestion, helps prevent spikes and dips in blood sugar, and can even give you a dose of depression-fighting tryptophan. DesMaisons recommends that you get a third of your daily protein at breakfast.

It’s true: breakfast really is the most important meal of the day. A nutritious, well-balanced morning meal not only sustains your energy levels better than endless cups of coffee, but it also can help:

• Boost weight loss efforts. Research shows that breakfast eaters are more successful at losing weight and maintaining that weight loss compared to breakfast skippers.
• Sharpen your mind. People who consume a high-fiber breakfast stay more alert than those who start their day with a high-fat meal, according to research.
• Protect your cardiovascular system. A study revealed that people who consumed whole-grain cereals rather than refined cereals had a lower risk of heart disease.
• Strengthen your immune system. The right breakfast choices help you start your day with immune-boosting vitamins and minerals.

Browse Encouraging Health.

So you grabbed a bag of chips, and a short while later, you were down to the crumbs. How’d that happen?

While you’re figuring that out, here’s how you can stop it from happening again: Practice mindful eating. There’s a growing army of slim people singing this savor-the-moment practice.

Your Mantra:
Relax, Focus
To teach yourself how to eat mindfully, start with a raisin. Take a deep, relaxing breath as you pick it up. Look at it for a few seconds. Smell it. Place it in your mouth and roll it around on your tongue. Feel the wrinkles. Now bite. Note the chewy, gritty texture — the sweet, fruity, astringent taste. Extract all the flavor before you swallow. That’s kind of the idea with mindful eating — to savor the look, smell, texture, and taste of every bite. And it works! It had a huge impact on curbing chronic binge eating in a recent study.

A Few More Ways to Eat Less
While you focus on every bite, give these other appetite-control tips a try, too:

Eat more. Yep, you heard right.

Think “mini meal.”

Drink a glass (or two) of water. It could be all you need to satisfy a craving.

Don’t hide it. People who see the evidence left over from a snack or meal — like candy wrappers or chicken bones — don’t eat as much.

The Six-Meal Diversity Deal

Are you still stuck in the three-meals-a-day mind-set? Many people get hung up on the misconception that eating anything beyond their allotted three meals per day constitutes a failure of dietary willpower.

Although it’s true that eating empty-calorie snack foods between meals is no recipe for health, limiting yourself to the traditional breakfast, lunch, and dinner feeding format may not be doing you any favors either.

Forget between-meal snacking. Forget three squares a day. Your new recipe for healthy eating: six is better than three.

It sounds like a contradiction, but with a focus on diversity and proper portion size, eating six mini meals per day instead of three larger meals can help you feel fuller, eat a more varied diet, and be healthier overall.

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Study shows value of food diary in losing weight

Keeping a food diary — a detailed account of what you eat and drink and the calories it packs — is a powerful tool in helping people lose weight, Many studies have shown..
The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.

The findings buttressed earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc use food diaries in their weight-loss programs.

“For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique,” Victor Stevens of Kaiser Permanente’s Center for Health Research in Portland said in a telephone interview.

“It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations,” said Stevens, who helped lead the study published in the American Journal of Preventive Medicine.

The technique also helps hold dieters accountable for what they are eating, Stevens said.

The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6 kg). But those keeping food diaries six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not regularly keeping a food diary.

The average age of people in the study was 55.

What information should I include in a food diary?
Whether you are using your food diary to identify food allergy or intolerance or as a tool to help you lose weight and eat better, don’t change your eating habits for the first few days. Evaluating your current diet is the only way to recognize changes that should be made. Write down everything you eat. Be honest and thorough.

To find foods that may be causing allergic or digestive symptoms, record the following information:

all the foods that you eat (be specific about the food and any added toppings, such as cheese, mayonnaise, and sauces)
how much (portion sizes) of each food
the times of day when you eat
any symptoms you have after eating a food, such as allergy symptoms or digestive problems
the time symptoms started and how long they lasted.
When using your food diary to improve your diet and help you lose weight, include the following:

All the foods that you eat (be specific about the food and any added toppings, such as cheese, mayonnaise, and sauces)
How much (portion sizes) of each food
The times of day when you eat
Where you eat your food
Who you eat with
What you are doing while you eat, such as watching TV
Your thoughts and feelings at the time you were eating.

Browse Radical Avenue

Try something different. Add a little lychee to your fruit salad. Not only will it add an exotic tickle for your taste buds, but it will tickle your ticker, too.

When scientists recently measured the heart-helping polyphenol content of fruits popular in France, lychees were bested only by strawberries. Grapes came in third.

The Top 10
Who would have thought lychees — cultivated in China — would become a fave fruit in France? But the top polyphenol-spiked fruits there, in order, are: strawberries, lychees, grapes, apricots, apples, dates, cherries, figs, pears, and white nectarines.

The small, heart-shaped red fruit is now going global and making an appearance in U.S. markets, too, especially during the summer.

Two More for Your Ticker
In addition to impressive amounts of polyphenols, lychees also have heart-smart vitamin C and potassium.

French scientists describe how high and low doses of polyphenols have different effects. At relatively low doses, the French researchers found that the same polyphenols play a beneficial role for those with diseased hearts and circulatory systems by facilitating blood vessel growth. The amount of polyphenols necessary for this effect was found to be the equivalent of only one glass of red wine per day or simply sticking to a healthy diet of fruits and vegetables containing polyphenols. This diet is known as the “Mediterranean Diet.” This study also adds to a growing body of research showing dose-dependent relationships for many types of commonly used compounds. For instance, research published in the October 2006 issue of The FASEB Journal shows that aspirin, through different mechanisms, also has a dose-dependent relationship for heart disease and cancer.

Browse Encouraging Health.

It’s a given: Life is going to hand you a certain number of days so crazed that high-speed takeout seems like the only dinner option.

The hitch? The only people who know less than restaurant chefs when it comes to portion control are the stressed-out and starving. (You know the feeling: You deserve to supersize something after the day you’ve had.)

The fix? Stock your freezer with healthy versions of your fave takeout treats — ones that are delicious enough to keep you driving right past the fast-food palace. Honest, they exist. Just check this list, tested by a bunch of tough-to-please tasters.

PIZZA: Lean Cuisine Brick Oven Style Roasted Garlic Chicken Pizza
Here’s a great way to soothe pizza cravings without worrying about the two-slice cutoff! The flatbread crust is topped with creamy garlic sauce, chicken, and cheese. And it crisps up perfectly in the microwave.

ENCHILADAS: Amy’s Light in Sodium Black Bean and Vegetable Enchiladas
Dig into two corn tortillas filled with black beans, corn, zucchini, tofu, and bell peppers, all covered in mild enchilada sauce. Note that there’s a low-sodium version of this meal: 380 milligrams versus 780 milligrams in the regular version. Smart. High-salt hits are hard to avoid in most frozen food, so take advantage.

BURRITO: Cedarlane Low Fat Beans, Rice & Cheese Style Burrito
This almost sounds too healthful to be fun, but even our burrito junkies loved this dish of pinto beans, soy cheddar cheese, tomatoes, and organic brown rice wrapped in a warm wheat tortilla. For extra zing, top it off with your favorite salsa.

PANINI: Lean Cuisine Chicken, Spinach & Mushroom Panini
Okay, it’s not quite the same as the corner bistro’s, but a little perspective here: Eating just half of Panera Bread’s Frontega Chicken Panini would cost you 400 calories, 16 grams of fat, and 1080 milligrams of sodium! This is faster, cheaper, much healthier, and surprisingly satisfying.

THAI NOODLES: Seeds of Change Spicy Thai Peanut Noodles
You don’t have to be a nutritionist to figure out that large servings of noodles drenched in peanut sauce are hazardous to your waist. Not these. The linguini is made with healthy semolina wheat flour, and there’s plenty of zippy ginger-peanut sauce flavoring the noodles, veggies, and tofu (done just right — nice and firm).

RAVIOLI: Lean Cuisine Butternut Squash Ravioli
This indulgent-tasting dish features pillowy squash ravioli with a creamy pumpkin-like filling, surrounded by yellow and orange carrots, snap peas, and chopped walnuts, all covered with a light cream sauce. Bonus: It gives you almost all the vitamin A you need for the whole day.

MAC ‘N’ CHEESE: Smart Ones Three Cheese Macaroni
Every now and then, you need a taste of your favorite childhood dish. If mac and cheese is yours, this one will soothe your inner 5-year-old’s needs for just 300 warm, creamy calories.

SOMETHING DIFFERENT: Kashi Lemongrass Coconut Chicken
A delicious bowl of tender snow peas, carrots, broccoli, and grilled chicken breast on a bed of seven whole grains that are flavored with a lemongrass-coconut sauce — this meal smells almost as good as it tastes.

Encouraging Health has more weight loss tips and hints.

Found this healthy grocery list that helps you eat food that is better for you:

If we all spent as much time reading nutrition labels as experts tell us to, supermarkets would have to start installing more cushy chairs and coffee bars than Barnes & Noble. Which may be what inspired two gods of healthy eating — Harvard’s legendary nutrition guru, Walter Willett, MD, and Mollie Katzen, authors of the groundbreaking Moosewood Cookbook — to name names in their latest book, Eat, Drink, and Weigh Less.

The book lists brands for the foods that make grocery shoppers crazy: Either you choose from products where there are so many options (e.g., bread, cereal) that you just want to throw in the towel — especially if your shopping cart is loaded with kids as well as cartons — or you choose from products that sound healthy but often are sugar and calorie extravaganzas (e.g., many energy bars, tricked-up yogurts).

In the words of Willett and Katzen, “Bring your glasses when shopping for breads, crackers, bars, yogurt, smoothies, and even veggie burgers — the calorie counts and nutritional profiles of these items can vary wildly.” Or bring this handy list of the healthiest brands. Although they name more brands in the book, we’ve done the legwork for you and picked out the most widely available. If it’s on this list, consider it blessed.

Bread
Pepperidge Farm sliced bread
100% Whole Wheat Very Thin Sliced
Carb Style, Soft 100% Whole Wheat
100% Natural Nine Grain
Country Hearth Stone Ground 100% Whole Wheat sliced bread
Thomas’ English Muffins Hearty Grain 100% Whole Wheat
Roman Meal Multi-Grain Hamburger Buns

Cereal
Wheaties
Total Whole Grain
Kashi GoLean
Old Fashioned Quaker Oats
Wheatena

Crackers
Wheat Thins, Multi-Grain
Triscuit Thin Crisps

Yogurt
Dannon Light & Fit (regular, Carb Control, and Creamy)
Stonyfield Farm MOOve Over Sugar
Yoplait Light

Smoothies
Stonyfield Farm Light Smoothie
Yoplait Smoothie Light
Dannon Light & Fit Smoothie

Protein Bars
PowerBar Pria Complete Nutrition bar
Luna bars
Kashi GoLean Crunchy! bar and Roll! bar

Veggie Burgers
Boca
Original
All American Flame Grilled
Grilled Vegetable
Roasted Onion
Roasted Garlic
Gardenburger
The Original
Sun-Dried Tomato Basil
Veggie Medley
Black Bean Chipotle
Morningstar Farms Garden Veggie Patties

Browse around the 451 press network for more tips and articles on living a healthy lifestyle.

healthy foods, grocery list, groceries

healthy foods, grocery list, groceries