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| Strategies for preventing binge eating.
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All of us at one time or another have probably downed a supersize bag of chips, or cookies, or even an entire pie. Was it stress? Was it self-indulgence?
Nutritionist Leslie Beck discusses strategies for preventing binge eating.
"There are so many reasons for it," Beck says. "Stress, boredom, being depressed. Socializing -- when there's a huge variety of delicious-looking food, people tend to overeat; sometimes, too, just because it's there, it's in front of you, people are more tempted to eat, so there's lots of reasons why people overeat."
1. Keep a food diary
Beck encourages overeaters, especially those who are trying to lose weight, to keep a food diary for at least a couple of weeks. Write down everything you eat and you'll start to see patterns, she says. You can even write down why you're eating something and you may find it's because you're bored or stressed out or it's just become a habit in front of the television at night. This helps you recognize your problem areas. Also, when you're writing things down, you may think twice about having something, she notes.
2. Buy smaller packages
"Studies show that when people eat directly out of big bags of chips, big bags of cookies, supersize popcorn, they eat 25 to 50 per cent more," Beck says.
So watch the jumbo or economy-size purchases because, especially when it comes to snack foods, they encourage overeating.
3. Plate your snacks
Never eat your snacks straight out of the bag, Beck suggests. When you eat that way you don't get a sense of how much you've actually eaten until the bag is empty.
4. Use a luncheon-size plate for your meals
If you use an oversize plate for your meal, it will appear to be a smaller amount. Psychologically, eating your food from the smaller plate will give you the feeling that you have a full plate with lots of food.
5. Use tall, skinny glasses for high-calorie beverages
Drink high-calorie beverages such as fruit juice, soda pop and alcohol from tall, skinny glasses.
"Studies from the University of Illinois show that people actually perceive that they get more when they drink from a tall, skinny glass," Beck says. "When people drink from short, fat glasses, studies show they drink 20 per cent more."
6. Have a snack before you go out
Whenever you're going out, whether it's to a dinner party, a restaurant or a cocktail party, have a snack before you go. Try a piece of fruit, some yogurt or a filling bowl of vegetable soup. By doing this, you won't arrive famished and be more likely to overeat.
7. Out of sight, out of mind
Put cookies, chips and other high-calorie snacks in an out-of-reach cupboard you don't use every day and you might even forget that they're there.
8. Minimize variety
When it comes to high-calorie snacks, avoid having too much variety, Beck says. The more choice you have, the more likely you are to want to try them all.
Check out these 6 ways to keep the weight off -- for good. | | |
| | RealAge Tip of the Day |
Every Move You Make
| Your odds of developing non-Hodgkin's lymphoma: about 1 in 50.
But you can reduce your risk by 21 percent if you are a man or by 41 percent if you are a woman by doing a little bit more of something you're probably already doing -- exercising. How much do you need to sweat to see your risk drop? (see below ↓)
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
RealAge Smart Search
| References: Physical activity, obesity, energy intake, and the risk of non-Hodgkin's lymphoma: a population-based case-control study. Pan, S. Y., Mao, Y., Ugnat, A. M., Canadian Cancer Registries Epidemiology Research Group, American Journal of Epidemiology 2005 Dec 15;162(12):1162-1173.
More about this Tip: Risk Raisers
Rates of non-Hodgkin's lymphoma (NHL) continue to climb, and researchers aren't really sure why. Risk rises in people who have a weak immune system, have infections like Epstein-Barr or Helicobacter pylori, have a family history of the disease, or experience toxin exposure (e.g., pesticides).
Exercise This Much
But men and women who get about 4-5 hours per week of moderate to vigorous physical activity have much lower rates of NHL compared to their inactive peers. So that means doing something more intense than taking a leisurely stroll through the park now and then. Get that | |
heart pounding a little -- whether you do it by playing volleyball, chasing down Frisbees, walking briskly, or swimming laps. Each spike, catch, step, and lap helps strengthen your immune system, enhances antioxidant activity, improves insulin sensitivity, and combats obesity -- all of which can help decrease your risk of NHL.
Got 20 minutes? Try this quick and easy-to-do workout. |
Copyright(c) 2007, RealAge, Inc. All rights reserved. RealAge shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon.
RealAge(r) is a federally registered trademark of RealAge, Inc. Real Age(tm) and Age Reduction(r) are trademarks of RealAge, Inc.
Posted without permission: http://www.realage.com/news_features/tip.aspx?v=1&cid=18102
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| | RealAge Tip of the Day |
When a Pound Is More Than a Pound
| Knees ache? Make a promise to lose 1 pound.
Yes, you heard right. Just 1 pound could mean a lot to your knees. If you are overweight or obese, losing 1 pound feels more like losing 4 pounds to this all-important joint. Here's why. (see below ↓)
RealAge Benefit: Reducing your risk of arthritis by losing excess weight can make your RealAge up to 6 years younger.
RealAge Smart Search
| References: Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Messier, S. P., Gutekunst, D. J., Davis, C., DeVita, P., Arthritis and Rheumatism 2005 Jul;52(7):2026-2032.
More about this Tip: Extra Weight and Your Gait
When you carry excess weight, your gait changes to accommodate your size and help you keep your balance. Often, these gait changes involve placing a disproportionate amount of stress on already strained knees. That's why losing weight -- even as little as 1 pound -- helps give your knees a much-needed break. Losing weight can even help reduce your risk of knee osteoarthritis. | | What's your risk of knee arthritis? Answer these questions and find out. |
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More to Lose?
Now, of course, losing more than 1 pound would be even better, if you're carrying a lot of extra weight. Here's a diet plan that really works -- and it's RealAge-approved!
And here's another lifestyle habit that you may want to kick to the curb for the sake of your knees. |
Copyright(c) 2007, RealAge, Inc. All rights reserved. RealAge shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon.
RealAge(r) is a federally registered trademark of RealAge, Inc. Real Age(tm) and Age Reduction(r) are trademarks of RealAge, Inc.
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Posted without permission: http://www.realage.com/news_features/tip.aspx?v=1&cid=18104 | | |
| | RealAge Tip of the Day |
Healthy-Up Your Burger
| A tart cherry pie may be an Independence Day cookout favorite, but save a few of those sour red beauties for your burgers, too.
It may sound strange, but adding chopped tart cherries to your ground-meat mixture will make the hamburgers healthier and tastier. They'll be juicier and lower in fat, and they'll form far fewer carcinogens during high-heat grilling. (see below ↓)
RealAge Benefit: Making healthful substitutions when cooking can make your RealAge 3 to 12 years younger.
RealAge Smart Search
| References: Influence of cherry tissue on lipid oxidation and heterocyclic aromatic amine formation in ground beef patties. Britt, C., Gomaa, E. A., Gray, J. I., Booren, A. M., Journal of Agricultural and Food Chemistry 1998;46(12):4891-4897.
More about this Tip: The Heat Is On
When meat is cooked at high temperatures or for too long, | nasty compounds called heterocyclic aromatic amines (HAAs) can form, and they're linked to all sorts of cancers, including colon, breast, stomach, pancreatic, and prostate. But adding about one-third cup of chopped tart cherries to every pound of ground beef can slash HAA production by as much as 90 percent! | |
Cutting Carcinogens
Your best bet for reducing HAAs is to use lower-temp cooking methods like stewing, boiling, or baking. (Learn more smart and healthy ways to prepare food.) If you do grill, here are some other ways to healthy-up your barbecue:
| • | Turn down the temp. Set your grill's temperature to 320-356 degrees Fahrenheit (160-180 degrees Celsius). Higher temps don't save much cooking time, but they do increase the formation of HAAs. Invest in a meat thermometer to make sure you cook meats to the proper internal temperature -- undercooked meat can cause a nasty bout of this. | | • | Keep flipping. Flip your burgers every minute or so while grilling. They'll cook faster and form fewer HAAs than if you flip 'em just once halfway through cooking. | | • | Microwave first. Microwave meats for 1 1/2-2 minutes before grilling, and toss the drippings, which contain the building blocks for HAAs. | | • | Marinate. Marinate meats for at least 10 minutes before cooking to reduce the formation of HAAs. Great marinade choices include olive oil, red wine vinegar, teriyaki sauce, or citrus juices loaded with garlic, onion, herbs, and spices. Learn why rosemary and cilantro may be particularly helpful. |
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Copyright(c) 2007, RealAge, Inc. All rights reserved. RealAge shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon.
RealAge(r) is a federally registered trademark of RealAge, Inc. Real Age(tm) and Age Reduction(r) are trademarks of RealAge, Inc.
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Source: http://www.realage.com/news_features/tip.aspx?v=1&cid=18100 (without permission) | | |
| Treating sunburn from within
27/06/2007 11:00:00 AM
Is the sun healthy? Learn about how the sun can be vital to your inner well-being
With temperatures rising, there has been an increase in the amount of news coverage about the effects of sunshine on our health that has left many of us confused. While you are right to be concerned about over-exposing yourself to it, the sun is, essentially, healthy. Moderate exposure to sunshine has positive effects on not only our health, but on our well being as well. Sunshine is a great source of Vitamin D, which helps prevent osteoporosis and rickets, among other diseases. It also helps reduce the risk of developing cancers of the cervix, ovaries and breast. In addition, most of us notice our mood is elevated by and in sunshine, leading to a reduction in stress and depression. One key to reducing the risk from sunshine is protection - be it clothing (including a hat) or a chemical sunscreen - and to be cognizant of the time of day. Ultraviolet radiation from the sun is at its peak between 10 a.m. and 2 p.m.; try to limit your time in the sun at these times. Another, equally important way to protect yourself from sunburn is to alkalinize your body. Many individuals have accumulated acids within the body due to a diet rich in acidic foods (e.g. cheese, meats, eggs) and deficient in alkalinizing foods like leafy greens. Acidity in the tissues of the body can sensitize the immune cells and lead to an increased tendency to inflammation. As a result of this sensitization, individuals who are "acidic" may get sunburns more easily or experience more intense burns. Finally, as a Naturopathic Doctor, I recommend to my patients that, if they are going to be in the sun for any length of time, it is critically important for them to take anti-oxidants, such as vitamins A, C and E, as well as selenium and chokeberry (aronia), which is the strongest antioxidant food yet discovered. For those who are going to be exposed to the sun for prolonged periods, I will often recommend that they take chokeberry capsules, which contain a much more concentrated form of the antioxidant. Finally, keep yourself hydrated when you are outdoors. Now, go have some fun in the sun. Eric Marsden, BSc, ND, is a Naturopathic Doctor practicing in Richmond Hill, Ontario, and Medical Director for Pascoe Canada. He can be reached at thedoc@pascoecanada.com. Photo Courtesy of metrocreativegraphics.com - News Canada Posted without permission from http://healthandfitness.sympatico.msn.ca/Treating+sunburn+from+within/Home/ContentPosting.aspx?isfa=1&newsitemid=42250&feedname=NEWSCANADA&show=True&number=3&showbyline=True&subtitle=&detect=&abc=abc | | |
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