Q: My dietitian advised me to create a calorie deficit to lose weight, so at the end of the day, does it really matter which types of foods I eat?

A: We are often told that weight loss is all about simple math – eat less than you burn. But, a shrinking waist may involve more than the old-school thinking of calories in versus calories out. Given that nowhere in the equation does it mention which foods to cut, it makes sense not to pay much heed to the calorie source, but this could cost you some flab! The quality of food matters, not just the quantity. For example, protein gives you the most bang for your calorie, if you will, by reducing appetite more than fat and carbs. Similarly, a 100 calorie high-fiber food is better at nipping hunger in the bud than a 100 calorie low-fiber food. Fatty and sugary foods do not keep us full for very long, and may carry an addiction potential equivalent to nicotine. Calories do count, but don’t count on them behaving equally in the body. And by the same token, just because a food is nutritious doesn’t mean that calories don’t count.

Q: What is better for weight loss: cut calories or exercise more?

A: At least in the short term, consuming fewer calories is more effective than putting more hours at the gym. However, if you want to keep the weight off, exercise must be part of your routine. Studies show that people who maintain their weight loss over the long term engage in regular physical activity as opposed to crash dieters who are notorious for gaining the weight back quickly.

Q: Does apple cider vinegar really burn fat?

A: There is no concrete evidence that apple cider vinegar (in pill form or its liquid counterpart used on salads) can boost metabolism or break down fat. Reserve apple cider vinegar for culinary purposes, not to lose weight, since using more than what is deemed appropriate for kitchen use can weaken tooth enamel, burn the throat and stomach, interact with many medications, and lower potassium and bone density.

Q: Is there any merit to the blood type diet?

A: The blood type diet, a weight-loss plan based around whether your blood is an A, B, AB, or O, lacks credible evidence. It may be a bit pretentious to claim that blood type can dictate your food choices or have a reliable impact on your ability to melt away fat. With so many shortfalls, this diet fails to provide a reasonable explanation why two people with the same blood type can have radically different metabolisms. So, you can shuck this diet off as another gimmick, as it is no better than any other diet out there that purports healthier eating.

Q: I heard that I should refrain from eating immediately after working out. Is this true?

A: It’s counterproductive to fitness to deprive your body of food after training. But that doesn’t mean that doing an extra challenging cardio class gives you a free license to eat whatever you want. You don’t need to eat a big meal, but have something within an hour of working out. Known as the golden hour, you will optimize your fat-burning machinery if you take advantage of this period by grabbing a snack with a balance of protein, healthy fat and the right kind of carbs. If you wait too long to have a bite to eat, you run the risk of wanting to devour everything in sight and making exercise-induced hunger even worse.

Q: I need to lose 10 kilos, so I bought a bottle of MetaSlim diet pills. My friend told me that they are natural and safe to take. Is this true?

A: Natural does not equal safe. With similar cardiovascular side effects to the now banned ephedra, bitter orange (citrus aurantium) contains the stimulant synephrine, which can be found in many so-called ‘natural’ diet pills, such as MetaSlim. No less dangerous than its chemical cousin ephedra, bitter orange can cause palpitations, high blood pressure and even heart attacks. Many herbal weight-loss products on the market today slap on the words “ephedra-free” – to signify some sort of stamp of approval for safety – which you shouldn’t buy into, as it only means that ephedra was substituted with the equally unsafe bitter orange.

Every gram of carbohydrate that you consume will cost you four calories, but that doesn’t mean that all carbs are created equal. Take, for example, a medium sized apple, which is equivalent in calories to a slice of white toast bread. But why is it that you would be better off, diet wise that is, to snack on fruit instead of a loaf of bread? The answer is because the glycemic index (GI) of white bread is double that of an apple. In plain terms, white bread causes an extreme spike in blood sugar, whereas the apple will raise the blood sugar more slowly. High-glycemic foods are a major contributor to weight gain, so choose low-glycemic foods which tend to keep us full longer and be kinder to our waistlines. You shouldn’t avoid carbs altogether since they are important for weight control and provide us with energy, but even those with a persistent carb tooth can lose weight without depriving themselves of carbs – you just have to know which ones to eat.

If you cannot stay away from potatoes, why not eat something that tastes like them! Root vegetables, like turnips, rutabaga and celery root, have half the carb content of potatoes (63 grams of carbs in a 300 gram size potato). Sweet potatoes are another great alternative as they have a better GI profile than their white counterpart.

Go brown, not white. Get your carbs from whole grains, not the refined stuff found in white bread. Fluffier bread will fluff up your hips too, so pick breads that are more dense, brown and seedy as they have lower glycemic indices. If brown rice sounds repulsive to you, choose long grain (short grain is starchier), Basmati or Doongara rice. These rice varieties are higher in amylose, which is a starch that is harder and slower to digest – a good thing for dieting. Avoid Jasmine rice, which has a very high GI. Healthier alternatives to rice are bulgur, barley, and freekeh.

Touted as the latest miracle food, shirataki noodles are a pasta lover’s dream, boasting zero net carbs and no calories (made entirely of a water-soluble fiber called glucomannan). The tofu version lessens the rubbery texture of shirataki, and only has 3 grams of carbs and 20 calories per serving.

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The rat race of everyday life may cause the blues every now and then. Don’t look to your plate to cure your melancholy, but research shows that your nutritional status can affect your mental wellbeing.

1. Feel good with healthy grub

Stopping short of saying junk food causes depression, it is in your mood’s best interest to stay away from the fast food joints. A poor diet full of greasy, processed, refined, fatty foods may increase your vulnerability to depression by as much as 58 percent, according to a recent UK study. Not to mention, excess weight can lead to low self-esteem and depression, so stock up on plenty of whole foods, produce and fish to lower your risk of becoming depressed.

2. Pick yourself up with antioxidants

You can’t completely stop free-radicals from forming, but antioxidants, such as vitamin C, vitamin E and beta-carotene, will fight back against their damaging effects. Replenish your mental energy with these must-eat super foods: blueberries, broccoli, oranges, spinach, beans, carrots, tomatoes and walnuts, just to name a few.

3. Clear your mind with proteins

Protein-rich foods like turkey, canned tuna, fish, eggs, chicken and beans are loaded with tyrosine and tryptophan, which are amino acids needed to form mood-regulating brain chemicals (norepinephrine, serotonin and dopamine). In fact, prescription antidepressants work by improving the availability of these mood hormones to the brain.

4. Get your fix of mood-boosting B’s

Vitamin B deficiencies, more widespread than thought, can lead to irritability, depression and anxiety. Vitamin B is essential to keeping our nervous system in tiptop shape. Specifically, low levels of folic acid (vitamin B9), vitamin B6 and vitamin B12 have been linked to depressive symptoms. If you want to get your B’s through supplements, your best bet is to take them as a complex, so each individual B vitamin can optimally do its job.

5. Lift your spirits with sunshine vitamin D

Who says that a little bit of sun won’t cheer you up? Vitamin D increases levels of your happy brain hormone serotonin. Researchers found that people who were suffering from depression, particularly those with seasonal affective disorder, tended to get better as their levels of vitamin D improved.

6. Don’t worry, be happy with selenium

Studies have shown that low selenium intake is associated with poorer moods. It’s hard to get too much selenium from your diet, but watch out for supplements as it is easy to go overboard and reach toxic levels if too much is taken. Excellent sources of selenium include nuts and seeds (especially brazil nuts), seafood, lean meats and whole grains.

7. See a ray of hope with omega 3’s

Interestingly, research shows that societies which ate a small amount of omega-3 fatty acids had higher rates of depression than those who had an ample amount.  You are also more likely to suffer from depression if you shun fish (excellent source of omega 3’s). If fish is not your forte, non-fish sources of omega-3 fatty acids include flaxseeds, nuts, eggs and dark green leafy vegetables.

8. Cheer up with chromium

People with atypical depression (a misnomer as more outpatients suffer from it than other forms of depression) tend to overeat and have an irresistible craving for carbohydrates. Chromium may tame unhealthy cravings and stabilize mood. Foods high in chromium include whole grains, liver, mushrooms, sweet potato, apples, corn and onions.

9. Makeover your mood with magnesium

Studies show that there is a definite relationship between magnesium deficiency and depression. The Western diet, which is characterized by a high consumption of red meat, sugary desserts, high-fat foods and refined grains, is a major reason why it is relatively common to be low in magnesium. Excess calcium, stress, nicotine, alcohol, caffeine, and excess sugar depletes magnesium, so it is no wonder why seven out of ten people are reported as having an inadequate intake of this important mineral.

The last thing anybody needs is to have their diet contribute to their bad mood. Even though healthy eating will not cure depression, getting the right balance of nutrients may lead to a more emotionally balanced you.

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It’s hard to keep tabs on all of chocolate’s professed health benefits. But are any of them true, or just hype to melt away the guilt when indulging in this ultimate feel-good food?

Myth #1: Chocolate beats depression.

Nobody can argue with the saying that chocolate is cheaper than therapy and you don’t need an appointment. Let’s be honest here, who doesn’t reach out for that candy bar when feeling down. While it is true that cocoa is known for being a powerhouse of ‘feel-good’ hormones, there is no evidence that chocolate has a sustained effect on improving mood. Also, how can one explain that when chocoholics were given cocoa in capsules – without the fat and sugary goodness and without the sensation of chocolate melting in their mouth – it had no satisfying effect at all? A surprising turnaround, the latest studies have even pointed the finger at chocolate as a possible trigger for depression, after researchers discovered that people who ate chocolate regularly were more depressed than those who only enjoyed it occasionally. Clearly, the jury is still out on whether this beloved confection can make or break your mood!

Myth #2: Chocolate reduces stress.

Gather a few people, feed them chocolate, and test their stress level afterwards, and you too can make erroneous claims that chocolate cuts down tension. Just because one measly study reported a lowering of stress hormones after chocolate consumption does in no way imply that chocolate is a good stress reliever. Besides, think about how much more stressed you will be after gaining a few pounds from bingeing on chocolate? Nothing is wrong with cozying up to your favorite comfort food after a long day’s work, but these studies may be interpreted wrongly, especially by greedy chocolate makers who would love to bank on them. It is a good thing that there are governmental agencies overseeing our food, so that food companies are prevented from marketing false health claims. Advocating the use of chocolate to ease stress will only fuel emotional eating disorders and there are much more effective ways to handle life’s challenges with chocolate not being one of them!

Myth #3: Chocolate protects against heart disease.

Dubbing chocolate as a wonder food in a backdrop of soaring obesity and diabetes rates is reckless propaganda and satisfies just one agenda – the chocolate industry. Although dark chocolate has been shown to slightly lower blood pressure, the British Heart Foundation warns that chocolate is a treat, not treatment. A Hershey’s bar will not fend off heart disease, so stick with the proven techniques, such as exercising regularly, not smoking, watching your cholesterol intake and eating a nutrient-dense diet.

It is important to know that all of the studies use dark chocolate with a minimum content of at least 70 percent of cacao solids, which is unlike your ordinary chocolate that most people pick up from the grocery store. The bitterness of the chocolate comes from the flavanols (the good stuff), so if the chocolate is not bitter, you can kiss any health benefits goodbye. But, truthfully speaking, how many of us would grab the bitter chocolate over the sweet when the sugar craving hits? The processed varieties that contain the unhealthy ingredients (hydrogenated oils, milk fat, corn syrup, and so on) are in such demand that chocolate makers go to great lengths to remove the bitterness from the natural cacao beans.

It is unarguable that the healthful traits of cacao make it unique, but whether the slew of “studies” gives chocolate any health bragging rights is highly doubtful. Interestingly enough, Cadbury puts a health message logo on its chocolate products advising consumers to “be treatwise” (an indirect warning that too much chocolate can lead to obesity so as to protect them from lawsuits). In addition, the European Food Safety Authority shot down chocolate’s health claims, thereby shattering the hopes of the chocolate industry to advertise the alleged health benefits.

As with anything sweet, moderation is the key. Fruits and vegetables can do the trick in providing a healthy dose of antioxidants, and unlike chocolate, you can even eat as much as you want! Let’s leave chocolate to the connoisseurs and chocolate lovers alike who revel in its divine taste, not for prescriptions, since who really needs an excuse to eat this sinful delight?

Technorati Tags: chocolate and heart disease, chocolate and stress, depression and chocolate, health benefits of chocolate

White skin ages faster than dark

Lighter skin has long been thought to be more sensitive to the sun’s damage than darker skin. A new study, published in the Journal of Fertility and Sterility, showed that white women may be quicker to develop wrinkles after hitting menopause than black women. This gives light-skinned people even more reason to lather on sunscreen and avoid overexposure to the sun.

Move of the Month

Bike away your Spare Tire

The unsightly “muffin-top” happens when the pants fit so tightly that the belly spills over the waistline, and this fashion faux pas can definitely spoil a person’s mood. Interval training on the stationary bike withers midsection fat. Pedal hard and fast for eight seconds and then recover for 12 seconds. Continue in this pattern for a 20 minute workout. Challenge yourself by extending the time of rapid cycling to ten seconds, 15 seconds and 20 seconds, then go back to eight seconds again. Increase your recovery time to 45 seconds between intervals.

Medicines blamed for car crashes

A new study showed that medications are responsible for more than three percent of road traffic accidents in France. If a drug causes drowsiness, you can bet that it will affect your driving performance. Do not get behind the wheel until you check if what you are taking will affect your alertness.

Vitamin E linked to certain types of strokes

Taking vitamin E to prevent a stroke may actually cause a stroke, according to a study in the British Medical Journal. It turns out that vitamin E usage raised the risk of a severe type of stroke by 22 percent, while it lowered the risk of a milder kind by ten percent. Based on these findings, experts caution against the regular supplementation of vitamin E and believe that other stroke prevention strategies (exercise, weight control, not smoking, and blood pressure and cholesterol medicines) have a far greater effect.

Search for Female Viagra Continues

The fate of the investigational drug Girosa – to help boost female sexual drive – is anything but climactic. Health experts decided to stop its development due to unacceptable adverse reactions. This medicine would have been the first of its kind to enhance libido for the millions of women who suffer from hypoactive sexual desire disorder. With a potential market that could stretch into the billions of dollars, the stakes are too high for the hunt of a ‘pink Viagra’ to ever end.  

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Nothing beats a piping hot bowl of soup to warm you up on those chilly nights. But will this ultimate comfort food contribute to a winter bulge?

Soups are an excellent way to satisfy your hunger without consuming too many calories. Having a bowl of soup before meals may even help you eat less, because it increases fullness. In fact, non-cream based soups are often given the ‘all-you-can-eat’ green light in many weight loss programs. Let’s face it – eating a bunch of vegetables floating around in a clear-flavored liquid will not put a dent in your diet. What is even more appealing is that you don’t have to limit yourself to flavorless, hospital-tasting soups to maintain a slim waist. You can enjoy hearty, delicious soups guilt-free without sacrificing taste if you:

Ditch the processed stuff

Grocery store soups are convenient when you are in a rush, but they contain more fat, have a higher caloric content and are laden with unhealthier levels of sodium than homemade versions. You don’t need to fuss in the kitchen all day long to make a homemade soup – a fabulous, wholesome soup can be made in less than thirty minutes.

Homemade chicken noodle  - 102 calories, 3g fat, 314mg sodium

Maruchan Instant Lunch, Chicken – 290 calories, 12g fat, 1190mg sodium

Canned chicken noodle – 175 calories, 6g fat, 890mg sodium

Skip the cream

Clearer broths are lower in calories and fat than creamier ones. If you are craving a richer soup, substitute low-fat milk for heavy cream, use olive oil instead of butter, and add potatoes for texture. The calorie content in various soups vary depending on how much carbohydrates you add (pasta, beans, rice, noodles), type of base liquid used (tomato, chicken stock, heavy cream, full-fat milk, skim milk) and add-on toppings (cheese, croutons, crackers).

Calories in one-cup serving size

Lentil – 148

Vegetable – 85

Creamy broccoli – 468

Minestrone –150

New England Clam Chowder – 526

Creamy tomato-basil – 473

Wonton – 182

French Onion – 545

Soups are a delicious way to mix and match different proteins and vegetables in one meal, will force you to eat slowly, and will help you cut back your calorie intake by filling you up. So, dig out your soup recipes, cuddle up with a nice DVD and enjoy a variety of healthful soups this wintery season.

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Don’t let the dreary cold season sideswipe your fitness goals. Learn some tips to help you stay on track and prevent you from treading into that all-too familiar winter weight gain debacle.

Sleep in or rise early to exercise? This decision is difficult to make, even for the most motivated exercisers, on mornings when it is below zero and still dark outside. Although cold weather will surely limit your outdoor workouts, don’t be quick to put away your athletic apparel with your summer stuff. It’s all too tempting to hibernate during the wintertime, but doing so will only haunt you later when your pants start tightening up. Here are some ideas to prevent your calorie-burning activities from falling by the wayside during these cold months.

• Turn your television on: Not to watch your favorite sitcom, but rather to exercise. If you cannot make it to the gym due to tumultuous weather, then bring the gym to you by working out to your favorite DVD or video in the luxury of your own home. Workout videos are much more affordable than purchasing a home gym set, stationary bike or treadmill, and will not get on your nerves taking up space when not in use.
• Dance away: Turn those gloomy days from drab to fab by enrolling in ballroom, hip-hop or salsa classes. Busting these moves will not only make you fit, but will also build up your self-confidence and lift your mood, especially when the sun isn’t shining.
• Modify your lifestyle: Ditch the elevator and use the stairs instead. Take on the challenge by shoveling the snow yourself. Pick up a few extra house chores. Park further away from your destination. Every little bit counts when it comes to fitness, and these small lifestyle changes contribute greatly to the success of your long-term weight loss.
• Buy new exercise clothes: Treating yourself to a brand-new set of gym attire may help jumpstart your exercise routine by making you feel great. Who says that shopping doesn’t make a woman feel good?
• Purchase inexpensive exercise equipment: If you are too busy to hit the gym or the weather does not permit driving, do not fret as you don’t need much to break a sweat at home. Buying your own jump rope, dumbbells, resistance bands, and balance ball will not break the bank and is a good way to stay fit without stepping foot outside.
• Walk in the mall: You can window shop and fast walk at the same time. Utilizing this spacious indoor arena is a convenient and comfortable way of maintaining fitness when temperatures outside are dipping.
• Get outside: Unless there is a blizzard, the winter season should not scare you away from outdoor workouts. Dress in layers that you can easily remove and put back on to ensure comfort. Taking a brisk walk in crisp air will not only help you control your weight, but is also a welcomed change to the stuffiness of indoor heating.
• Try something new: If your workout routine has not changed since summer, this season may be the time to vary it up a little by taking a new aerobics class, finding a workout buddy, or even adding new tunes on your iPod. Doing the same thing over and over again will increase your risk of getting bored and the ‘stay home bundled on the couch’ option will end up sounding much more appealing.
• Take a dip: Swimming is an excellent way to stay in shape, and with indoor swimming pools, you can enjoy this summertime sport all year round.
• Reward yourself: Having something to look forward to may get you moving. Pep yourself up by choosing a day during the week to reward yourself if you stick to your workout plan, like a massage, movie, or dinner with a friend.

Exercise often takes the back seat during winter, but with a little creativity and some determination, the chilly weather doesn’t have to ‘chill’ your workouts.

Technorati Tags: fight workout blues, lazy to workout, tips to boost workout, winter workout blues, winter workout tips

The cold season wreaks havoc on the delicate skin of eczema sufferers. Learn how to weather the symptoms of a common skin condition that affects over 20 percent of the world’s population.

Consider yourself lucky if you don’t have eczema, which is an unrelenting skin problem that causes intense itching and unattractive discoloration. Although this pesky rash may disappear without a trace, eczema tends to reoccur, leaving sufferers puzzled as to what caused its comeback. One would think that a rash could not be that difficult to treat – slap on a cream and voila! But eczema is a force to be reckoned with, making it a real stickler to get rid of.

Cold weather is no friend to eczema. The dry air and low humidity of winter strips the moisture from the skin, which is the last thing a person with eczema needs. It is extremely important to moisturize at least once a day to rehydrate the skin, since eczema thrives on dryness. Other tips to keep eczema under control are to avoid wearing wool clothing, which can irritate the skin – stick to cotton garb to warm yourself up on those cold days – avoid using hot water for bathing and hand washing because of its drying effect and apply cream after showering on slightly wet skin to help lock in moisture.

Although eczema can rear its itchy face for no reason, there are other factors (aside from the climate) which can trigger or worsen this condition. Allergies, soaps, perfumes, infections, hormones, food sensitivities, and clothing detergents may be to blame. Although no easy feat, identifying the root cause of eczema is vital to fighting it. Vitamin and mineral deficiencies can also play a big role in eczema. Vitamin A, C, E and B, along with essential fatty acids and zinc, are crucial for healthy skin. Omega-3 rich fish oils may reduce flare-ups due to their anti-inflammatory properties. Some health advocates even claim that following an “anti-eczema diet” full of these nutrients is an effective remedy, suggesting that treatment starts from the inside out, and is not as simple as applying a cream.

While it is true that eczema should be dealt with internally, prescribed topical creams, such as hydrocortisone, are extremely helpful in stopping the itching. However, these creams are not without side effects, especially over time. Having a cream that improves symptoms with fewer side effects is greatly welcomed. According to the British Journal of Dermatology, applying a topical cream containing vitamin b12 significantly improves eczema, and may be a safer alternative to current therapies.

Many eczema patients are struggling to find a lasting solution to soothe their inflamed skin, since most prescribed medications should be applied as little as possible and for the shortest amount of time. Having the comfort of slathering on a cream that will calm down the itching is a ‘dream come true’ for those battling eczema. Whether vitamin B12 creams fit the bill remains to be seen as studies are limited, but it may be worth a try. In the meantime, don’t let the cold temperatures bog your skin down by remembering to keep the largest organ in your body always moisturized, avoid triggers and adhere to a nutrient-dense healthy food plan.

Technorati Tags: eczema, prevent winter dryness, prevention of eczema, winter eczema, winter itch

Rev up your sensuality this winter by cozying up to these passionate foods.

Aphrodisiacs are centuries-old substances that supposedly incite romance and lust. Mostly old wives’ tales, modern day science has not substantiated the beliefs that particular foods help increase sexual desire. But who says that we can’t put these foods to the test?

1. Dark Chocolate Does this highly revered candy make people ‘go gaga’ over each other? It turns out that cacao contains a host of feel-good chemicals, such as anandamide, phenylethylamine, and tryptophan which promote a sense of well-being, relaxation, euphoria and pleasure. But don’t go overboard to avoid packing on the pounds.

2. Arugula (Rocket) The peppery taste of this delicate green will surely stir up your palate, but it may also spice up your love life too. Arugula carries an age-old history to promote good sexual health. Rich in anti-oxidants, arugula may help block some of the environmental contaminants that negatively impact libido.

3. Coffee This pick-me-up beverage may offer more than just alertness. There have been studies that say coffee can increase sex drive by stimulating part of the brain regulating arousal. Limit your intake to no more than 2 to 3 cups of coffee a day, as the caffeine content may cause you to become irritable or have trouble sleeping.

4. Honey The product of queen bees, sticky and sweet honey may help put you in the mood. Honey is a great source of boron, a trace mineral that is needed to make estrogen and testosterone, which are the hormones responsible for promoting sex drive.

5. Almonds Since civilization first rooted, almonds have been regarded as symbols of fertility. Just the smell is said to stir up passion in women. Almonds are a prime source of vitamin E, which is touted as the “sex vitamin”, and may offer a nutritious way to get your juices flowing.

6. Ginger One of the oldest spices in the world, ginger root has traditionally been considered an aphrodisiac, due to its ability to promote good blood flow. The tongue-tingling, exotic Far-East flavors of ginger may be just what you need to tickle your fancy.

7.  Garlic Stinky breath may not be the sexiest way to start a romantic evening, but this pungent bulb may improve circulation in all the right places. Garlic’s ability to excite food flavors may also bring out the sexy in you.

8.  Anise This licorice-tasting herb is believed in many cultures to increase sexual desire. Anise contains an estrogen-like substance, which may help turn your sex drive up a notch.

9.  Hot chili peppers Eating peppers creates the same physiological response as sex, such as sweating, increased heart rate and blood flow. This aroused reaction is due to a chemical called capsaicin, which is also a good pain reliever. Feel the heat and watch the sparks fly!

You may not find a female version of Viagra in your fridge, but there’s no harm experimenting with these foods to see if your love engine gets refueled.

Technorati Tags: aphrodisiacs, foods that increase sex drive, sex boosting foods