Endometriosis - 5 tips to prevent or alleviate the Condition

What is endometriosis?

Endometriosis is a condition suffered by many premenopausal women. It occurs when the tissue lining the uterus (endometrium) grows in regions outside of the uterus itself, such as the ovaries or fallopian tube. These additional outgrowths of tissue are called "implants". The cause of endometriosis is currently unknown. Symptoms may vary between women and in fact, the majority of people is completely asymptomatic. Those who do experience symptoms, usually complain of pain in the back, abdomen, or pelvis, particularly during menstruation. Depends of course on the extent and location of the implants the endometrium. It is important to keep in mind that it is a benign condition; implants are non-cancerous.

How your diet can make a difference

We all know that a balanced diet is good for our health, this is especially true if you want to give your body the best chance possible to fight against a State such as endometriosis. While it is unlikely that you can cure endometriosis by diet alone, you can certainly help strengthen your immune system and relieve the symptoms of the disease, if you make sure you eat properly.

Here are five suggestions that studies suggest will help:

1. Reduce sugar

It has been shown that reducing your consumption of refined sugars helps reduce symptoms. This is because sugar is associated with an increase in certain types of prostaglandins - substances which are responsible for, among other things, uterine contractions that occur during menstruation.

2 Increase the consumption of fruit and vegetables

Eat plenty of green vegetables and fresh fruit can cut your chances of developing the condition.

3 Cut meat

Animal fats also stimulate the production of prostaglandins. Try to make up your protein intake by eating more nuts, legumes and seeds.

4 Eat more fiber

As for fruit and vegetables, everyone is aware that a diet rich in fibre is good for our health. This can be particularly true in the case of endometriosis, as it can reduce the levels of estrogen. High estrogen levels are associated with the condition. Eat more whole grains can help increase your fibre intake.

5 Avoid caffeine and alcohol

Caffeine consumed in tea and coffee stimulates uterine contractions, exacerbating the symptoms. It depletes vitamin levels (b) of the body and interferes with the proper functioning of the liver; which can cause an increase in estrogen levels. Alcohol is associated with an increase in chances of developing the condition.

Endometriosis can be a complex condition which may require medical intervention. However, you can reduce your chances of developing it, or reduce your symptoms, by maintaining a good diet.

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South Beach Diet

By Emily McBride - Health.Tips.Net

The South Beach Diet is a recent, very popular, and very publicized diet that has been around since the early 2000's. The diet was created by Dr. Arthur Agatston, a cardiologist, and Marie Almon, a dietician. Dr. Agatston originally came up with the diet to help his patients with heart disease, but it is now marketed as a weight-loss plan. The diet claims that you will be able to lose 8–13 pounds in the first two weeks, although results often vary.

Dr. Agatston found that when patients were put on a low-fat diet, they ended up being hungry and compensating those calories with other calories, and even sometimes gaining weight as a result. Many people mistakenly think that the South Beach Diet is a low-carb diet, when that is actually not the case. The South Beach Diet is a diet that is not about eliminating fats or carbohydrates—it's about replacing bad fats with good fats, and bad carbs with good carbs. The diet does not include any saturated fats or trans-fats; instead, it focuses on unsaturated fats and omega-3 fatty acids. Foods on the diet that contain fat are lean meats, nuts, and fish. Likewise, the diet eliminates heavily-refined sugars and grains. The "good carbs" are vegetables, beans, whole grains, and other unprocessed carbohydrates.

There are three phases of the South Beach Diet plan. Phase One lasts fourteen days and is the strictest of the three phases; however, it is also the phase where weight is lost the fastest. For the first two weeks, the dieter is restricted to eating normal quantities of lean meats, vegetables, nuts, cheese, and eggs. It is recommended to eat three balanced meals a day in order to avoid being hungry. Phase Two lasts as long as the dieter is wanting to lose weight, with an expected weight loss of 1–2 pounds a week. In this phase, some of the previously restricted foods are reintroduced. These include carbohydrates like whole-grain breads and other starches, as well as fruit, red wine, barley, low-fat milk and dairy, and pinto beans. Some starches should be limited but are still allowable, such as potatoes, beets, carrots, bananas, honey, and pineapple. Phase Three is supposed to be a life-long phase that will help you maintain your weight. It includes even more food, but if you gain weight, you are supposed to go back on Phase Two.

http://health.tips.net/Pages/T007501_South_Beach_Diet.html

How Long Should You Stay with a Diet?

By Health.Tips.Net

I tried several fad diets when I was younger and watched many of my high school and college friends struggle with their weight. Diets don't work in the long-term and if you try to cut calories or food groups for a short time, the weight will quickly reappear once you return to regular eating habits. The only way to achieve a healthy weight is to maintain a healthy diet for life.

•Avoid Fad Diets. Diets that exclude certain food groups, like carb-free diets aren't diets you can stay on the rest of your life. You should look for diets that provide balance and flexibility and enable you to achieve long-term weight loss goals.
•Meal Planning. The best way to stick with a healthy diet is through preparation. Plan your weekly meals, including snacks, so that the house is full of healthy meal options. You should include plenty of fresh fruits and vegetables, whole grains and low-fat milk for snacks and meals.
•Healthy Changes for a Lifetime. Maintaining a healthy weight will only be possible if eating healthy becomes a lifetime habit. Diets that can't be sustained, like starvation diets, or carb-free diets are recipes for failure. You should also aim for at least 30 minutes every day of brisk physical activity, including walking, riding a bike or playing with the kids. Physical activity combined with a healthy diet will result in a lifetime of health and vitality.
With the images of thin men and women popularized on media throughout U.S. culture, the stress to attain a "perfect" body can be extreme. This pressure often extends through families, who push their young people to be thin. Our cultural exposure, especially in the U.S., has increasingly been overwhelmed with food. Whether through advertisements for fast food or diet treatments, we are constantly bombarded with images of food. This unnatural obsession with food is linked with higher levels of eating disorders in our population.

You should remember that healthy bodies come in all shapes and sizes. Building a healthy body image is about being comfortable in your own body and using your body in all the glorious ways that nature intended. By staying away from the scale and enjoying food because of its healthy taste and the way it strengthens your body you can begin to view your body in a different and healthy way.

http://health.tips.net/Pages/T006381_How_Long_Should_You_Stay_with_a_Diet.html

Health Benefits of Dietary Fiber

By Health Tips & Technics

In the modern era our life style has changed such that our food contains very little amount of fiber. The food that is devoid of fiber may pave way for disorders like constipation, colon cancer etc., Fiber is essential to maintain a healthy digestive tract. It aids in softening of the faeces and aids in quick passage through the intestines, reducing the chances of constipation and prevents colon cancer.

Dietary fiber is the undigested residue that is majorly represented by the outer material or the plant wall material. The dietary fiber has two main classifications like the soluble and insoluble fiber. The soluble fiber is one that dissolves in water and is sticky in nature. Diets rich in soluble fiber are fenugreek, lenthils, bananas, ladies finger, plums etc., The insoluble fiber is one that does not dissolve in the digestion process and in largely unchanged. The food rich in insoluble fiber are skin of fruits and vegetables, peas, wheat barn etc.,

Consumption of a fiber rich diet ensures the lower levels of serum cholesterol which causes heart problems. Researches have proven that the consumption of soluble fiber reduces the bad cholesterol in the body and also lowers the blood glucose levels and hence is beneficial for people with diabetes too. Fiber rich food is ideal for weight watchers as it is filling and low in calories too.

The fiber content in our diet should be gradually increased as the sudden loading of fiber into our diet may cause gastric disorders, abdominal pain etc., Too much of anything is bad, likewise, too much of fiber intake may prevent our digestive system from absorbing certain minerals like calcium, iron, zinc etc., One main advantage of fiber rich food is that they maintain their nutritive value at all stages either raw, chopped, mashed or ripe. Care should be taken to increase the fluid intake with your diet.

Some of the ways to add fiber to you diet are:

1. Start your day with wholesome diet like cereals, whole grains, dried fruits.
2. Make it a point to consume 5-6 servings of fresh fruits and vegetables.
3. Include more salads in your diet.
4. While snacking include fiber rich fruits and vegetables.

http://www.healthtips.in/fiber.asp

Nutrition and Health Diet

By Health Tips & Technics

The basic foundation for a healthy individual starts from his foetal stage with proper and healthy nutrition derived from his or her mother. Hence, a pregnant woman's diet stands atop all diets.

Your food shall be your medicine. Ayurveda has postulated the rold of food and especially nutritive foods for maintaining health as well as cure of diseases. Nutrients are necessary for the proper functioning of mental, physical, metabolic, chemical and hormonal activities. The body is like a machine that will repair and rebuild itself provided proper nutrition is provided by way of food.

Sumptous nutrition is available in fruits and vegetables. Fruits have the capacity to give all that a body needs. How to consume? What to consume? Which fruit helps in which way? The answers to these questions can be found in our Nutrition and Healthy Diet Section

http://www.healthtips.in/

A Guide to Beauty Nutrients

By CutestPrincess October 26 2009 Quazen.com

Dieters need to pay particular attention to their shopping list: everything that you plunk into your grocery cart shop more chock-full of vitamins and minerals to avoid shortchanging yourself nutritionally.

Your local supermarket stocks as many “beauty products” as a department store cosmetics counter. These includes beautifying agents like whole grains, fresh fruits and vegetables, yogurt, lean meat, chicken, fish and other foods listed in the following guide. Certain key nutrients supplied by those foods are indispensable to healthy-looking skin, hair and nails and strong teeth and bones.
In addition to the vitamins and minerals featured here, remember that fiber-the indigestible framework of fruits, vegetables, legumes and whole grains-is considered important to the prevention of varicose veins.
Dieters need to pay particular attention to their shopping list: everything that you plunk into your grocery cart, shop more chock-full of vitamins and minerals to avoid shortchanging yourself nutritionally.

Vitamin A
Beef liver, sweet potatoes, carrots, spinach, cantaloupe and other green, yellow and orange fruits and vegetables

Can help to keep skin soft and supple; prevent dry, flaky skin; build strong bones by fostering reproduction of bone cells.

Iron
Beef liver, lean beef, blackstrap molasses, sunflower seeds, chickpeas, dark mea meat, poultry (best eaten with a rich source of vitamin C to boost iron absorption.)

These foods can help to prevent anemia which leads to brittle nails, hair, lips and skin.

A Guide to Beauty Nutrients
Published on October 26, 2009 by CutestPrincess in Shopping
Dieters need to pay particular attention to their shopping list: everything that you plunk into your grocery cart shop more chock-full of vitamins and minerals to avoid shortchanging yourself nutritionally.

Your local supermarket stocks as many “beauty products” as a department store cosmetics counter. These includes beautifying agents like whole grains, fresh fruits and vegetables, yogurt, lean meat, chicken, fish and other foods listed in the following guide. Certain key nutrients supplied by those foods are indispensable to healthy-looking skin, hair and nails and strong teeth and bones.
In addition to the vitamins and minerals featured here, remember that fiber-the indigestible framework of fruits, vegetables, legumes and whole grains-is considered important to the prevention of varicose veins.
Dieters need to pay particular attention to their shopping list: everything that you plunk into your grocery cart, shop more chock-full of vitamins and minerals to avoid shortchanging yourself nutritionally.



Read more in Shopping
« Money Boxes Can Very UsefulNikon Digital Camera Coolpix 5700 with New Technology »Vitamin A
Beef liver, sweet potatoes, carrots, spinach, cantaloupe and other green, yellow and orange fruits and vegetables

Can help to keep skin soft and supple; prevent dry, flaky skin; build strong bones by fostering reproduction of bone cells.

Iron
Beef liver, lean beef, blackstrap molasses, sunflower seeds, chickpeas, dark mea meat, poultry (best eaten with a rich source of vitamin C to boost iron absorption.)

These foods can help to prevent anemia which leads to brittle nails, hair, lips and skin.

Vitamin E

Wheat germ and wheat germ oil, sunflower seeds and oil, almonds, pecans, hazelnuts and other nuts.

Can help to heal dry, rough, red skin; protect skin against damaging effects of sunburn; prevent dry hair; slow down cellular aging at all levels. (Shortage of vitamin E may cause yellow nails.)

Vitamin D
Sunshine, vitamin-D fortified milk, fish-liver oil, herring, mackerel, salmon, and tuna.

Vitamin D can help to get strong bones.

B vitamins
Whole grains, poultry, legumes, leafy vegetables, brewer’s yeast

B vitamins can help to provide sufficient folate, which teams up with other nutrients to protect against receding or bleeding gums. (Too little vitamin B12 can cause darkened nails)

Calcium
Skim milk, yogurt, cheese, salmon (with bones), tofu, broccoli, calcium carbonate supplements

Can help to build strong bones; prevent rounded shoulders and ensure straight posture, preserving youthful stride; protect against tooth decay and gum recession.

Protein
Lean meat, chicken, fish, skim milk and cheese, tofu, combination of beans, seeds, nuts and grains

Protein can help to maintain firm, smooth, glowing skin, strong hair and nails.

Vitamin C
Citrus juice, cantaloupe, peppers, strawberries, potatoes and other fresh fruits and vegetables

Vitamin C can keep joints lubricated; guard against infection; build strong bones by facilitating absorption of calcium and iron; keep gums firm and pink; heal cold sores (especially when taken with bioflavonoid, also found in citrus fruits and fresh vegetables).

Zinc
Lean beef, liver (chicken, beef, and calves’), turkey, pumpkin seeds, and various legumes

These can help to maintain healthy hair and scalp; keep complexion clear; strengthen fingernails; fight body odor; aid calcium in the prevention of weak brittle bones and poor posture from osteoporosis.

Do Diet Pills Really Work?

By Redbook

The answer is yes. Metformin can help you lose weight. But there's some scary (and, um, unsavory) info in the fine print. REDBOOK tells you what you must know about weight-loss drugs.

Diet drugs have come a long way since the addictive amphetamines of the 1950s. And while each new generation of skinny pills has so far proven more dangerous than effective — remember fen-phen and ephedra? — experts continue their search for a safe diet pill that works.

But while these pills offer hope for trimming America's ever-expanding waistline, experts caution that there's no miracle potion out there to automatically shrink you back into your college jeans. "These diet drugs work only if you also change your lifestyle, and that means following the same old advice of dieting and exercising," says Caroline Apovian, M.D., of the Nutrition and Weight Management Center at Boston University Medical Center. The medications also come with some real health risks, ranging from nausea and diarrhea to hypertension and depression. Here's the scoop on the five newest weight-loss pills on the market.

Alli (orlistat)
THE SKINNY: Created originally as the prescription drug Xenical, orlistat is now available in a lower-dose, over-the-counter version called Alli. The drug, which you take up to three times a day with meals, prevents you from digesting 25 percent of the fat you consume (by attaching to some of the enzymes responsible for breaking down fat from food). The amount of fat calories blocked will depend on how much fat you eat, but most patients block 100 to 200 calories per day.

So, how does that play out in pounds? Subjects who took Alli for six months lost 50 percent more weight — say, 15 pounds versus 10 — than those who only dieted, according to a study done by GlaxoSmithKline (GSK) Consumer Healthcare, the drug's manufacturer. It also appeared to inspire positive lifestyle changes: "We found that 80 percent of Alli-takers really stuck to a reduced-fat diet, and 50 percent started exercising for longer periods of time," says Vidhu Bansal, director of Medical Affairs at GSK Consumer Healthcare. A starter pack of Alli — which includes a month's supply of pills, a dietary guidelines guide, a calorie and fat counter, and a food journal — costs about $54.

THE RISKS: If you eat too much fat (more than 30 percent of your calories, or roughly 15 grams of fat per meal), you'll likely experience loose, oily stools, since the excess fat that is blocked from absorption is quickly excreted. "My patients on Xenical often find that when they eat a high-fat meal, several hours later they may have diarrhea or loose stools. In extreme cases, they can't control their bowels — they'll leak all over their pants," says Caroline Cederquist, M.D., a spokesperson for the American Society of Bariatric Physicians (ASBP). (People who took Alli were less likely to experience these side effects.) Taking either drug may also put you at risk for vitamin loss. "You need enough fat in your diet to absorb fat-soluble vitamins such as A and D," adds Loren Wissner Greene, M.D., an obesity specialist at the New York University School of Medicine in New York City.

IS THIS PILL FOR YOU? Alli is intended for people who are overweight, generally defined as those with a body mass index (BMI) — a measure of body fat based on height and weight — of at least 25. (You can calculate your BMI at nhlbisupport.com/bmi.) "Alli, like Xenical, will be useful for people who eat out often and don't have much control over the amount of fat they are served," says Cederquist. "So if you eat more fat than you intended, you'll get rid of it." The drug also works as a splurge deterrent — the side effects are so unpleasant that you'll want to avoid fatty foods. But experts do have fears about misuse: "I worry that a slim woman who just wants to lose 5 pounds to fit into her bikini will use it as a way to eat anything she wants while still getting skinnied up," says Greene. The problem with this? A normal-weight woman who takes Alli places herself at an unnecessary risk of suffering side effects such as loss of bowel control and vitamin loss, whereas for an overweight woman, the health risks of carrying around extra pounds — such as heart disease and diabetes — may outweigh these side effects.

Building a Diet That Lowers Inflammation

By Deborah Kotz

Certain foods reduce inflammation, while others raise it. What to eat, what to avoid
Inflammation, normally part of a healthy immune response, is increasingly thought to play a leading role in encouraging a number of major killers, including cancer, diabetes, heart disease, stroke, and Alzheimer's.

Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues-triggering, say, cancer-causing genetic mutations or the bursting of artery plaque. What you eat, though, helps determine how much inflammation you produce. Certain foods promote it, while others are inflammation-fighting superstars, says nutritionist and family physician Ann Kulze, author of Dr. Ann's 10-Step Diet. Some recommendations:

GO FOR ...

Omega-3 fats. These are among the most potent anti-inflammatory foods. Best sources: fatty fish like salmon and tuna; walnuts and other nuts; flaxseed; and canola oil.

Colorful produce. Red onions, tomatoes, broccoli, red grapes, berries, and oranges all are packed with chemicals called flavonoids that have anti-inflammatory properties.

Herbs and spices. Ginger and turmeric, either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some fresh rosemary.

Chocolate and wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate-look for 70 percent or higher cacao-protects against inflammation, and research suggests that hot cocoa does too.

CUT BACK ON ...

Omega-6 fats. They trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.

Trans fats. They're disappearing from packaged foods as more and more research shows they drive inflammation. And now they're on nutrition labels, so they're easier to avoid.

Rancid fats. Don't heat oil to the point that it's smoking, since that oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and that chocolate bar stashed away for years in your pantry.

White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.

Animal fats. Foods high in this fat-egg yolks, red meat, poultry skin, whole-milk dairy products-also contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.

Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation.

Tips for Healthy Diet

A healthy diet helps improve your overall health and well being. A healthy diet can help you feel better, provide you more energy, help you stay fit and active, and help you fight stress.

Healthy eating can prevent most cases of heart disease and diabetes and help ward off blood pressure, osteoporosis, and some forms of cancer.

Eating smart: the first step towards healthy eating

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat.

• Take time to chew your food: Digestion begins in the mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes. Thorough digestion is key to the absorption of nutrients and to good health! Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Avoid stress while eating: When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal. Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
• Listen to your body: Stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you get a more accurate read on this, as well. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
• Eat early, eat often: Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating six small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy Eating Tips: The Basic

You don’t need a degree in nutrition to ensure that you get a well balanced diet that provides the daily nutrients you need. The six basic food groups:

1. Whole Grains: Whole grains include whole wheat, brown rice, oatmeal, whole grain barley and millet. Avoid food with refined grains including many breads, pastas, and breakfast cereals.
2. Vegetables: the deeper the color, the greater the concentration of vitamins, minerals and antioxidants. Dark green and orange vegetables, from broccoli, kale and mustard greens to butternut squash and sweet potatoes, are several excellent choices.
3. Fruits: Enjoy fruits in a number of ways: fresh, canned, frozen, dried, whole, cut-up, or pureed. Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water
4. Milk and other dairy: Choose low-fat dairy products. It is important to choose dairy products that do not contain rBST (bovine growth hormone). Organic dairy is best. If you’re lactose-intolerant, choose lactose-free and lower-lactose products, such as hard cheeses and yogurt.
5. Protein: Vary your healthy eating protein choices with a variety of fish, poultry, eggs, beans, peas, nuts and seeds. Minimize red meats containing high levels of saturated fat.
6. Oils: We’ve been taught to fear fats and oils, but fresh, high quality fats from olive oil, avocado, raw nuts & seeds, coconut and fish actually provide excellent (and necessary) sources of healthy fatty acids in your diet.

Source: http://www.helpguide.org

Water drinkers may have better diets

By Amy Norton - Tue Oct 13, 11:38 AM PDT

NEW YORK (Reuters Health) - People who get much of their daily liquids from plain water rather than other beverages may have healthier diets overall, a study suggests.
Using data from a national health survey of more than 12,000 Americans, researchers found that people who drank more "plain water" tended to eat more fiber, less sugar and fewer calorie-dense foods.

The reverse was true of people who got much of their fluids from other beverages, according to a report of the study in the American Journal of Clinical Nutrition.
The findings do not prove that drinking water makes for healthier eaters, said lead researcher Dr. Ashima K. Kant, a professor at Queens College of the City University of New York.
But, she told Reuters Health, they do suggest a connection -- and a reason to encourage people to choose water over beverages.

The findings are based on 12,283 Americans age 20 and older who took part in a government health and nutrition survey between 1999 and 2006. On average, respondents got one-third of their daily fluids from water, 48 percent from other beverages and the rest from food.
In general, the more water people drank, the more fiber and the less sugar they consumed. They also had a lower intake of calorie-dense foods -- a general marker of a healthier diet. Calorie density refers to the amount of calories in a food in relation to its weight; fruits and vegetables, for instance, tend to have a low calorie density.
From a "purely physiological" standpoint, Kant noted, people can get their fluid needs from any source. Drinking plain water, therefore, is not necessary, but it may be preferable, she said.
As for how much water a person should drink, there is no straightforward answer -- despite the popular belief that people need 8 glasses of water per day.

As a general rule of thumb, Kant said, sedentary healthy adults can let their thirst be their guide on when to drink.

Change Your Weight Fate

By Lucy Danziger, SELF Editor-in-Chief - Posted on Tue, Oct 13, 2009, 5:30 pm PDT


Toss the tarot cards. Step away from the crystal ball and the family photos of Mom, aunts, sisters and others whose bodies look like yours. When it comes to predicting your future physique, all you need to rely on is a new version of ESP. As in Effective Slimming Pointers. Yes, simple tweaks to your everyday habits will not only help you determine your shape, but they can also help you stay lean for life. Incorporate these easy fixes into your life and you can pretty much guarantee your fitness forecast will be light, bright and healthy. Take the 14-question quiz for even more clues as to how you can win the battle of the bulge now and long-term.

Take it slow
People who eat quickly until they're full are three times more likely to be overweight than others, a study from Osaka University in Japan indicates. Satiety signals take 30 minutes to set in, so speedy eaters can get overly full before their tummy has time to say "stop!" Just as you would during a 10K, pace yourself! Unless you're still in junior high, you're probably not racing your tablemates to see who can clean her plate fastest. Quit the speed demon routine at meals so your mind has time to register fullness before you go for round two.

Press snooze
Permission to pack in more pillow time! Sleep deprivation increases levels of the hunger hormone ghrelin and also cuts levels of the fullness hormone leptin. A lack of shut-eye may even trigger cravings for carbs such as chips and candy. Skip the late-night cookie fest and hit the sheets for at least eight hours.

Cook at home
No one is saying you have to be Nigella Lawson, but preparing meals in your own kitchen--even simple ones--reduces the chance you will carry excess weight, research suggests. Food from the drive-thru tends to have more fat and sugar than your made-from-scratch dishes, and nibbles from sit-down spots--even the fancy schmancy ones--have oversized portions that are a recipe for piling on pounds. To guarantee you consume more veggies and less fat, whip up at least half of your meals at home. Find dozens of easy, delicious dishes at Self.com.

Stride right
Not everyone has the luxury of being able to walk, bike or take public transportation to work, but those who can should. One reason: Fifty-one percent of people who drive to their job are obese or overweight, compared with 43 percent of people who use other means, a study in the International Journal of Obesity indicates. Can't change your commute from car to foot? Achieve a similar effect by swinging by coworkers' desks rather than sticking strictly to email.

Switch off the tube
For each two-hour increase in television viewing per week, your risk for obesity jumps 23 percent, according to a study from Harvard University in Cambridge, Massachusetts. You don't have to give up your favorites, but it's smarter to swap reruns for sleep. (Haven't you see that episode of Friends three times already?) Replace half an hour of television watching with additional shut-eye daily and you'll wake up with lower levels of hunger hormones. Plus, it's easier to make healthy choices when you're rested and energized.

Eat early
People who get more of their calories at breakfast gain less weight than people who skip it or eat less. A.M. eaters have more stable blood-glucose levels during the day, so they resist snacks better. Aim for about 500 calories in the morning to rev metabolism. I also try to squeeze in a little workout before work, since that's when I know I'll get it done. Later, everything seems to get in the way--even my lack of energy for anything except watching mindless TV.

Cool out
Chronic stress could cause fat buildup, especially around your abs, an animal study in Nature Medicine notes; it may cause your body to secrete a hormone that triggers the growth of fat cells. Taking a time-out every day can lower the stress hormones that encourage pig-outs, a study from Harvard Medical School in Boston finds. Pencil in 20 minutes each day to take a walk in a park or garden: Regular visits to areas with trees reduce stress.

Change Your Metabolic Fate

By Lucy Danziger, SELF Editor-in-Chief - Posted on Thu, Apr 30, 2009, 1:51 pm PDT


When it comes to weight loss, metabolism is a magic word. Quite simply, metabolism is the rate at which we burn calories, so people with speedy metabolisms tend to be leaner and able to eat more, while those of us with sluggish ones are more likely to constantly struggle to reach that elusive happy weight. Many of those "naturally" trim folks credit their fast metabolisms. The truth is, they probably work hard to make it look effortless while exercising and avoiding simple sugar. And while genetics are partly responsible, several easy lifestyle tweaks can rev your metabolism and help you peel off any unwanted pounds. Give a few of the following tips a try. Before you can say abracadabra, you'll see the calories—and pounds—disappear. And that means a slimmer, sexier you.

Have a big breakfast
When you wake up, your metabolism is usually at its highest, so it's smart to have a healthy, hearty A.M. meal. Not only will it keep you energized throughout the morning, but you'll also be able to burn it off more easily throughout the day (because you'll head off splurges the are caused by being famished), making weight loss more attainable. In fact, obese women who ate a 600-calorie breakfast shed about 40 pounds in eight months, whereas those who ate smaller morning meals experienced only a 9-pound loss, according to a study conducted at Virginia Commonwealth University in Richmond. The secret? Breakfasts that contained a mix of protein, which helps keep blood sugar levels steady and staves off hunger, and carbs, which satisfy while helping to protect you from cravings later on. I like nonfat yogurt with fruit and low-carb granola, or you can try oatmeal with honey, walnuts and blueberries. An egg white omelet is another smart option: The amino acids in egg whites help build lean muscle that may in turn help boost metabolism. These Spinach and Sun-Dried Tomato Frittatas provide 17 grams of protein, as well. Whatever your breakfast choice, try to get about 400 calories.

Switch on a sitcom
I don't have ton of time to watch TV, but when I do I happily indulge, knowing that flipping on a funny show (Saturday Night Live, The Office and 30 Rock are faves) can crank up my calorie burn. It's true! When people watched a humorous program, they had a 20 percent increase in heart rate and resting metabolism, according to a study at Vanderbilt University in Nashville. Laughing uses a lot of energy because it recruits a variety of muscle groups, most importantly your abs. Laugh for just 15 minutes a day and that metabolic boost could add up to 14,600 more calories burned per year. That's about 4 pounds! For more simple stomach-firming tips, try our Flat Abs Fast! plan.
Break a sweat
You didn't think you could boost your metabolism without any exercise, did you? Well, the good news is that you don't need to spend your life in a gym to make a dent in your fat-burning ability. The ideal amount to deliver a solid metabolism boost: 40 minutes of heart-pumping activity three days a week, a study in Obesity reports.

Soup up your strength
Building lean muscle—whether by lifting weights or with weight-bearing exercise such as jogging—is a genius way to pump up metabolism. Why? Lean muscle burns about three times as many calories as fat, so if you squeeze in two fat-melting sessions a week, your body will automatically zap up to 150 extra calories every day, even when you're sitting on the couch. And research shows it could whittle your middle, too. Women who strength trained lost more ab fat than those instructed only to walk, a study from the University of Pennsylvania in Philadelphia finds. Choose from over 100 different strength workouts archived at Self.com, like this one to Tone Every Trouble Zone.

Keep mealtimes on schedule
When you're used to eating at specific times throughout the day, your body learns to anticipate food, making its digestion and metabolism more efficient. In fact, a study at the University of Nottingham in England found that women who ate at predictable times consumed 120 fewer daily calories overall and burned them faster than those who ate haphazardly. Researchers think the schedule may help your body produce the right amount of insulin as well as hunger and fullness hormones so you don't overdo it.

Don't skimp on calories
You may think that subsisting on lemon water and radishes is a fast way to shed pounds. But when your daily intake dips below 1,000 calories a day, your plan is bound to backfire. Not only is it nearly impossible to maintain such a restrictive diet, it's counterproductive: Your metabolism puts on the brakes when your body detects too little food coming in, which impedes weight loss efforts long-term. Plus, your body may eventually begin to raid its own muscle stores for the energy it needs. Do what's helped millions of women lose weight: Eat plenty of healthy foods and still slim down.

Retreat from your seat
Staying on your feet revs metabolism and doubles your calorie burn during workdays, a study in Diabetes reports. Sitting for a few hours switches off enzymes that capture fat in the bloodstream, but rising reignites them. Surrender during phone calls and take frequent trips to the water fountain and fill up on cool H20 that's 72 degrees or less; research shows it'll temporarily boost metabolism.

New Year's Weight Loss: 6 Tips

By Dr. Maoshing Ni - Posted on 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