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How to Eat Healthy—Without Counting Calories
Tweet Share on Facebook September 13, 2012 CommentAre you a calorie counter? Many of my patients believe the only way to lose weight is to count calories. They come into my office knowing the calorie content of every food—far beyond what I've committed to memory—and yet they haven't been able to shed a single pound. So does counting calories really matter? A study by Harvard University concluded that when it comes to calories, it's quality, not quantity, that truly counts. In other words, 1,500 calories from your favorite desserts might not count the same as 1,500 calories from fruits, veggies, and whole grains.
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Is Your Hand Sanitizer Making You Fat?
Tweet Share on Facebook September 13, 2012 CommentMovies like Contagion and antibiotic-resistant germs like MRSA don't help assuage fears of rampant germ proliferation; but if you tend to reach for the hand sanitizer every time you touch an elevator button, doorknob, or dumbbell, curb your enthusiasm. There's good reason to take it easy with these chemical-laden germ killers. They frequently contain triclosan, a chemical that many consider to be an obesogen—i.e., one that can potentially cause weight gain by disrupting the body's endocrine system.
"Animal studies indicate that triclosan can affect thyroid function," says Tom Zoeller, an endocrinologist and professor of biology at the University of Massachusetts--Amherst. "It's plausible that triclosan can interfere with thyroid hormones in people, though it's not been well studied." The chemical structure of triclosan is similar to that of the thyroid hormone itself—one reason it could interfere with the body's natural thyroid levels. Thyroid hormones control metabolism, so if you reduce thyroid function, you can gain weight—not a situation you want to unwittingly create as you try to stay healthy, fit, and germ-free.
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Break the Fast Without Breaking Your Diet
Tweet Share on Facebook September 13, 2012 CommentAccording to Jewish tradition, everything a person does is written in the Book of Life. No deed goes unrecorded, whether good or evil. During the Ten Days of Penitence, beginning with Rosh Hashanah this Sunday and leading up to the holiest day of the year, Yom Kippur, we reflect on days past, as well as ponder the future.
These High Holy Days are a time for deep thought, self-examination, and contemplation. What better occasion to look back on the past year and ask yourself: Did I take care of my body? Am I making the healthiest food choices for myself and my family? Am I setting a good example when it comes to my eating habits?
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Swap This for That: Tips for Feeding Healthy Kids
Tweet Share on Facebook September 12, 2012 CommentOne more summer down, and another school year starting. Although the sun is still shining and the leaves haven't quite started to turn, it's certainly time to get back into the academic groove. Aside from sharpened pencils, backpacks, and notebooks, healthy eating takes a priority when it comes to setting your little ones up for a semester of success. Drive-thru breakfasts, cafeteria lunches, and sugary after-school snacks may seem convenient when you're trying to rush out of the house in the morning, but some of those options can leave a lot to be desired. Providing a solid breakfast (even on-the-go) and nutritious snacks for your kids sets a positive example for them and ensures they step into the classroom on the right foot. In addition, brown bagging their lunch not only gives you more control over their intake, but it gives you an opportunity to pack something for yourself as well.
Commit to setting aside an hour or two of your weekend to head to the store and stock up on basic food staples. You'd be surprised how a healthfully-filled fridge and pantry can inspire you to make the right choices! While the aisles of the supermarket can seem completely overwhelming, this essential guide will help you decide what to skimp and stock up on.
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Forget BMI. Do You Know Your 'Best Weight'?
Tweet Share on Facebook September 12, 2012 CommentWhen it comes to weight, we physicians seem to be woefully bad at addressing the individual sitting in front of us. A typical scenario goes something like this: Overweight patient comes in; doctor consults either an "ideal weight" table or the body mass index (BMI) chart, which reports weight as a function of height and suggests there's only a narrow "healthy range." Doctor comes up with a ridiculously low number for that patient to "aim" for, and infers—or explicitly states—that if the patient doesn't reach that goal, his or her weight will remain unhealthy.
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Exercise the Buddy System
Tweet Share on Facebook September 12, 2012 CommentHaving a hard time getting up off the couch? Are you paying for a gym membership that hasn't been used in months? Well, it's probably no surprise that you are not alone. More than 60 percent of adults don't get the recommended amount of at least 30 minutes of moderate physical activity five days per week. We've all heard about the virtues of exercise—elevated mood, better sleep, better cardiovascular and lung health, better muscle tone, increased energy, and improved strength and stamina. And, oh yeah—weight loss. Yet, many of us still suffer from a simple lack of motivation.
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Diet and Fitness Tips to Help You Sleep
Tweet Share on Facebook September 11, 2012 CommentAh, sleep. While some slip between the sheets and easily fall into a sound slumber, many of us fail to get enough of those coveted zzz's. According to the Centers for Disease Control and Prevention (CDC), 30 percent of American workers—about 40.6 million of us—average no more than six hours of sleep a day. The recommended amount of sleep is about seven to nine hours per night, according to the National Sleep Foundation, which says that any less than that is linked to increased risk of diabetes, heart problems, depression, and substance abuse. Lack of sleep can also increase appetite and the risk for future weight gain or obesity.
In fact, the findings of two small, unpublished studies presented at a recent meeting of the American Academy of Sleep Medicine suggest that sleep deprivation could affect diet by increasing a preference for less healthy food and by dampening decision-making ability—especially in the face of fatty, caloric options.
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5 Sources of Hidden Gluten in Your Diet
Tweet Share on Facebook September 11, 2012 CommentLet's say you've been diagnosed with Celiac Disease, gluten intolerance, or a wheat allergy. While the prospect of life without wheat was a hard pill to swallow at first, the bright side was that at least—finally—you'd start feeling better. Now it's been weeks since you tossed out your pretzels, said goodbye to your morning bagel, and bid adieu to those flaky croissants.
So why aren't you feeling better?
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Help Seeds Grow—in Your Garden and Your Life
Tweet Share on Facebook September 10, 2012 CommentOnce you start gardening, it won't take long for you to see everything that happens in your garden as a lesson for life. As an entrepreneur, seed-sowing particularly hits home for me. As with each new business venture, I try to give every seed the best conditions, use the highest-quality supplies, and provide it with proper care. I pay attention to what happens, measure my results, and learn from each experience to continually improve my outcomes.
Through the years, I've discovered some ways to help seeds grow, both in the garden and in life. Here are some tips:
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Facts and Myths About Fueling Up Before Your Workout
Tweet Share on Facebook September 10, 2012 CommentAs a sports nutritionist, I work with people whose workout regimens span a range of activity, from strength training and dance classes to racing in 5Ks and 50 milers.
While there's no question that my clients need tailored recommendations for fueling their activity, it amazes me how many of them don't eat properly before a workout. Even more concerning is the misguided idea among some that avoiding food before workouts is somehow better because it "helps the body burn more fat." False. In this post, I'll shed some light on fueling up for your best workout.
