Get Moving at JustMove!

Have you checked out the site Justmove.org? If not, you should take a look!

Brief Description of the Site:

Justmove.org is a site produced by the American Heart Association that promotes the fight against heart disease and stroke. The site requires a simple registration to access the resources, which include an exercise diary, a set of fitness information resources, and "my fitness," which allows users to match their fitness level with tools and suggestions for improved health.

How to use the site:

Students can use the online exercise diary to record log exercise achievements, set goals and create graphs and calendars associated with their exercise activities. Physical education and health teachers can use the site as part of a research activity that helps students determine their fitness and what they can to change, sustain or improve it. Resources at the site also permit students to investigate many medical conditions. Teachers should carefully examine resources prior to use, as some resources may be inappropriate for younger students.

Add energy foods to your diet to relieve fatigue

Nutrition advisers used to say, "If you want to lose weight, exercise by learning to push yourself away from the table."

Now, there's new suggestions being made: "For an energy rush, step away from the coffee machine, and eat energy foods."

If you're in need of an energy boost, according to Dr. Cass Ingram, author of "Supermarket Remedies," get more nutrients into your body. "A lack of energy, whether physical or mental, can only be due to a deficiency in nutrients. And with our fast-paced, on-the-go lifestyle, it's especially difficult to consume all the nutrients needed daily."

Dr. Ingram, the author of 13 books on the healing power of food, says one of the most common deficiencies is carnitine, an amino acid responsible for delivering fatty acids to the cells so they can be utilized as fuel.

When carnitine is lacking, said Dr. Ingram, the result is fatigue, weak muscles, muscle soreness and exhaustion. This particular amino acid is found in red meat, poultry, eggs and whole milk products. Peanut butter contains a fair amount, but avocados are the only valuable vegetable source.

Other common deficiencies that cause problems are sodium which regulates the amount of fluids in the bloodstream, and potassium, which is needed for helping to create cellular energy and for the nervous system.

If lack of energy is your problem, the nutrition expert recommends adding these energy foods to your diet.

Almonds -- A snack with a good concentration of vitamins, minerals, protein and fat, almonds help the body create immediate energy. Try eating a handful several times each week.

Basil -- Valuable to eat on a daily basis, basil stimulates metabolism and provides even the most sluggish individuals with extra energy.

Grapefruit and grapefruit juice -- Often called "a power-packed food," this fruit and its juice contains lots of potassium in a highly absorbable form. Grapefruit also is rich in vitamin C which also helps create energy.

STILL A WINNER

The Mediterranean Diet, long considered a winner when it comes to healthy eating, remains high on the list for those trying to improve their eating habits, according to the most recent study conducted by the Harvard School of Public Health.

People who stick to the Mediterranean-style of eating, a diet rich in fruit, vegetables, whole grains, olive oil and fish, have at least a 25 percent reduced risk of dying from heart disease and cancer, the research indicates.

The study involved over 22 thousand adults, and demonstrated that a diet that derives about 40 percent of its calories from healthy fat and about half from complex carbohydrates, such as whole grains, fruit and vegetables, combined with daily exercise, promotes health and reduces premature death. A report on the study appeared in the Spectrum Essential News.

The results of the study suggests the wisdom of following a middle course between the diet extremes, ranging from the very low-carbohydrate and high-fat Atkins diet to the higher carbohydrate, low-fat diet prescribed by the U.S. Department of Agriculture's dietary guidelines.

How to Exercise to Increase Your Vertical Leap

We get a lot of questions about how to improve sports performance. Without a doubt, one of the most common is: "What exercises can I do to increase my vertical leap?" In other words, many people want to know how to jump higher. Well, here is some of the best information we've found...

From eHow.com:

Strengthening your legs and their fast-twitch muscle fibers can add inches to your vertical jump. This can help your basketball, volleyball or football game tremendously.

Steps:

1. Begin every workout by warming up your muscles and then
doing extensive leg stretches. Because you'll be building muscle
fibers that are used for explosive activities such as jumping,
stretching is of the utmost importance.

2. Jump rope for its excellent cardiovascular conditioning. This
step should never be skipped, as it will be an important
contributor to your results.

3. Sprint. This builds muscle, which will add to your jumping
ability.

4. Run stairs on your toes. Start by running up a flight, one step
at a time. Walk down and run back up, taking two steps at a time.
Repeat as many times as you can manage.

5. Do sets of elevated jumps (see the next section).

6. Do sets of explosive jumps (see the third section).

7. Do sets of double jumps (see the third section).

8. Rest your legs at least two days a week. Results will come
from sustaining the exercise program, not performing it
aggressively for a few weeks and then slacking off.

Learn more...

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Yin Yang Fitness

(Washington Post) - Yogis and gym rats, unite! You each have much to learn from each other, says Steve Ilg, author of "Total Body Transformation: A 3-Month Personal Fitness Prescription for a Strong, Lean Body and a Calmer Mind" (Hyperion Books, 2004).

The book details an intense melding of Western and Eastern fitness traditions: strength and cardio training from the West, and yoga, mind-body awareness and healthy eating from the East.

Ilg says the combination will leave you stronger, calmer and more mentally focused. It could change your whole concept of fitness.

The program may seem hard-core, but there is much to admire here. The basics of Ilg's approach can apply to any almost anyone who is patient and willing to commit 45 minutes daily to physical workouts, plus time and attention for frequent self-checks on body position, balance and diet as you go through your day.

Charging that "there is no purity, rhythm or harmony to the standard bench press. You just crush the weight," Ilg espouses a less-is-more approach to weight training: "A wholistic athlete will take 40-pound dumbbells and make them feel like a 340-pound bench press," he says, mainly by isolating weaker muscles and working them instead of letting the shoulders take the load.

Weight lifting and cardio, Ilg says, suffocate soft tissues and tighten muscles.

"Without doing yoga to expand and elongate our hard-earned musculature, the muscles actually atrophy due to poor nutrient transfer," he writes. Conversely, he writes, yogis who lack muscle fiber from strength training can suffer injuries.

The Total Body Transformation program balances periods of muscle building with muscle lengthening, intense training with recovery periods, aerobic exercise with anaerobic, all complemented by a whole-foods diet, which he spells out in detail.

Read more...

New Fitness Solution: Implanted Contact Lenses

Tired of having to deal with glasses and contact lenses when you exercise? They're definitely a pain in the butt, especially when you lose one while working out or playing a sport.

Luckily, a new vision solution is in the works: Tiny, surgically installed lenses could soon replace eyeglasses, contact lenses, and laser surgery for extreme nearsightedness.

When 369 volunteers tried investigational intraocular lenses (IOLs), 56 percent had 20/20 vision and another 39 percent had nearly perfect sight, report researchers from Oregon Health & Science University.

One IOL advantage: They can be removed and replaced. Good candidates have moderate to severe nearsightedness. The procedure takes 10 minutes, costs $2,200 to $2,500 per eye, and should be FDA approved in 2004.

Hoodia Gordonii: The Diet Cactus

The Hoodia Gordonii Discovery - A few years ago scientists researching in the African Kalahari were amazed to discover the properties of a unique desert plant. The San Tribesmen have been munching for thousands of years on the Hoodia Gordonii cactus as an appetite suppressant.

Food in the region is scarce and the huntsmen sometimes go on long hunting trips which can last for days. In order for them to be able to bring home the food they have caught, they cut a slice of Hoodia Gordonii Cactus and munch on it. This relieves them of hunger and thirst for the duration of the trip, enabling them to take home the food and feed their families without having the desire or temptation to eat it on the way home.

Scientists were dumbfounded and soon after drugs companies descended on the region to study the cactus.

It was not long before Pfizer, the US drug giant responsible for Viagra, had - via one of its sister companies - patented the active ingredient in the cactus, and started a phase 1 program to develop an anti-obesity drug. They discovered that the active ingredient in Hoodia Gordonii sent a signal to the brain 10000 times stronger than glucose, telling you that you did not need to eat and were in a state of satiety or 'fullness.' Since then trials have continued yet the drug itself is up to four years away from full development.

There are, however, natural Hoodia Gordonii products already available worldwide.

More Hoodia Gordonii info:

Wikipedia.org

horticopia.com

bbc.co.uk

cbsnews.com

guardian.co.uk

Case Western

How can you stay in shape when you sit at a desk all day?

MSNBC: Workouts for desk jockeys

Top Ten Traits of Successful Losers

I've worked with hundreds of people who were interested in losing weight. Over the years I started to notice that the people who were successful at losing weight and maintaining that loss, had several traits in common. If your goal is to be successful at losing weight and keeping it off, my suggestion would be to make these traits your own;

1. They make aerobic exercise such as walking, jogging, or swimming part of their DAILY life. They realize that DAILY activity is absolutely critical to their success. They are committed to exercising just about every day for the rest of their lives. It's not a chore for them.

2. They either naturally enjoy the exercise they do, or they make it enjoyable. For example, many of them enjoy walking in the beautiful outdoors, or if they don't, they make it enjoyable by listening to music or taped books, exercising with a friend, or perhaps by varying their route or the type of exercise they do.

3. They don't smoke. I have seen very few smokers who were successful at weight loss.

4. They are typically early risers and get their exercise done first thing in the morning.

5. They don't weigh themselves every day.

6. They have an incredible desire to lose weight and be healthy. But, they don't just talk about it - lots of folks do that. They actually walk the talk. They are willing to do what it takes to get where they want to be. This gets them through the tough times when they feel like giving up.

7. They don't fall for the latest fad diet and they are resolved to the fact that their weight loss will take time. They're not constantly looking for short cuts.

8. They realize that their body functions best and is healthiest when it's getting the naturally healthy stuff - fruits, veggies, and whole grains. They concentrate on eating these with very limited added fat and sugar.

9. They prepare most of their own meals and usually bring their lunch to work.

10. They weight train two to three days per week to maintain muscle tone and elevate their basal metabolic rate.

11.(Bonus) They usually have a great big smile on their face! They know that it may be very tough at times, but they also know that they are slowly but surely reaching the goals they've worked for. That feels great!

Go for it - YOU can do it!

Author and exercise physiologist, Greg Landry, offers FREE weight loss success stories and his "Fast, Healthy Weight Loss" newsletter at his site: Aggressive Weight Loss

How Much Water to Lose Weight?

It's a common fitness question: How much water is necessary to lose weight? Well, the simple answer is that most people need to drink about 70 - 80 ounces of water per day for maximum weight loss and fitness success. The not-so-simple answer is that it varies by individual. In his Burn the Fat, Feed the Muscle ebook fitness expert Tom Venuto states: "...8 to 10 (8-oz) glasses of water per day is okay as a ballpark...but water needs vary depending on a number of factors... large individuals need more water than smaller people... highly active individuals need more than those who are inactive ... Climate can also affect your hydration needs..." (Note: In the book he provides a detailed method for calculating exactly how much water you need to lose weight, as well as a list of good water-alternatives.)

An important thing to remember about hydration is to not wait until you're thirsty to begin drinking water. By that point you're actually quite dehydrated. One of the best fitness habits you can develop is to carry a large bottle of water with you throughout the day and sip from it constantly. That ensures you're always well-hydrated and that your fat metabolism is functioning as well as it can. Also, when trying to calculate how much water to lose weight, always err on the high side. Drinking too much water is much better than not drinking enough!

Add healthy nuts to diet without increasing calories

In July 2003, the Food and Drug Administration (FDA) approved a qualified health claim for most nuts. The claim states: "Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol, might reduce the risk of heart disease."

The following nuts are included in the new claim for food labels: almonds, hazelnuts, pecans, pistachios, walnuts, and pecans. Nut containing foods can have this claim on the food label if they meet criteria for healthful levels of saturated fat and cholesterol, and contain at least the minimum amount of nuts per serving.

How do nuts help with the reduction of heart disease? Nuts of all sorts are rich in the antioxidant vitamin E, which might help lower the risk of heart disease. Almonds are loaded with a form called alpha-tocopherol. Pecans and walnuts are particularly rich in another form of vitamin E - gamma-tocopherol.

Read more...

The Success of Low-Carb Diets

(Opinion Dynamics) - Two of the major debates regarding low-carbohydrate diets involve the success of the diets and the future of the diets. First, do low-carb diets work? That is, do people who follow low-carb diets actually lose weight, and if so, do they usually keep it off? Second, has the popularity of the diet already peaked? Is the incidence of people on low-carb diets decreasing?

These questions are at the heart of ongoing debates within the food industry and the media. On one hand, many experts agree that people who closely follow low-carb diets exactly as recommended in such well known diet plans as the Atkins or South Beach diets, should lose weight. On the other hand, many experts also agree that people rarely follow diets exactly as recommended. It is suspected that low-carb diets, as actually practiced, do not lead most people to lose weight. Many experts think that dieters do not go far enough in reducing their carb intake, or calorie intake, to actually lose weight. Furthermore, it is also suggested that low-carb dieters who have lost weight typically gain it back a short time later.

It is felt by some that this lack of success has already led to decreased interest in low-carb diets. Several experts in consumer behavior believe that the popularity of low-carb diets has already peaked, and that the market for low-carb products has begun to shrink.

Opinion Dynamics Corporation has studied these and other questions over the past several months by conducting monthly surveys on low-carb behavior. Each survey consisted of questions added to a random national telephone omnibus survey of 900 residents aged 18 and over. The surveys have been conducted independently - no outside organization paid for any of the low-carb research. The first study was conducted in December 2003, and the most recent study was conducted in May 2004. Questions on low-carb behavior were asked of those people who have tried a low-carb diet over the past two years, accounting for 24% of the US adult population, according to our most recent survey.

Our research shows that the popularity of low-carb diets has remained stable over the past several months, and has not decreased, as several commentators have asserted. Our research also shows that low-carb diets have proven effective for losing weight, not just in theory, but in practice as well.

General Findings


The percentage of the public currently on a low-carb diet has remained remarkably stable over the past six months, at 12% of US adults. This figure has neither increased nor decreased significantly since December, 2004.
The latest study shows that most people who try low-carb diets say that they were successful in losing weight. Over three-quarters (78%) of those who have tried a low-carb diet in the past two years say they lost weight as a result of the diet.
Two-thirds (66%) of those who reported losing weight say they continue to lose weight, or have kept the weight off. Only 22% of those who lost weight say that they regained some of the weight, and only 9% say that they regained all the weight.
The median amount of weight lost on low-carb diets is approximately 16 pounds; 46% say they lost less than 16 pounds, while 50% say they lost more than that amount.
Low-carb diets are now seen as more effective than low-fat diets for short-term weight loss by a plurality of the public; 39% say that low-carb diets are more effective for losing weight, and 34% say that low-fat diets are more effective for losing weight. Low-fat diets are still seen by a majority of the public as a healthier long-term lifestyle.
The Success of Low-Carb Diets

Most low-carb dieters successfully lose weight on the diets. Based on the results of interviews conducted in May 2004 with current and former low-carb dieters, 78% of people who have tried a low-carb diet in the past two years say they lost weight as a result of being on a low-carb diet. Eighty-four percent of people who are currently on a low-carb diet say they have lost weight. Seventy-one percent of people who are not currently on a low-carb diet, but who have tried it in the past two years say they lost weight on the diet. This indicates that the reason most people discontinue low-carb diets has nothing to do with the success of those diets.

Read more...

Sweating the details on hydration

As you strive to ensure that your kids - and you - get enough exercise, don't forget to add water. A study presented to the American College of Sports Medicine shows that many children in summer sports camps are dehydrated, despite the availability of water and sports drinks and encouragement to drink them.

The study did not examine adult hydration habits, but experts' advice on drinking enough fluids before and during exercise applies equally to kids and adults.

The study of 34 boys and 24 girls aged 10 to 14 enrolled in four-day soccer camps found that most of the children were dehydrated by the second day of camp and that 59 percent of boys and 70 percent of girls were significantly dehydrated by the last day of camp.

Study author Douglas Casa, director of athletic training education at the University of Connecticut and a member of Gatorade's board of advisers, said there is no easy way to say exactly how much each child should drink to be adequately hydrated.

"The key message is that you don't want to lose weight (from fluid loss) during exercise, so whatever you sweat out must be replaced," Casa said. The best strategy, for both kids and adults: Drink 20 to 30 extra ounces of water or a sports drink at least 30 minutes before you start exercising and, if you will be exercising for more than an hour, drink more fluids during your workout.

He and other fitness experts advise against drinking soda or juice just before or during exercise. Sugary drinks like these, they say, sit in your stomach longer and can contribute to cramping.

Read more...

Tips can fend off sweet cravings

heraldsun.com: Tips can fend off sweet cravings

Experts slam low-carb trend as rip-off

Popular low-carbohydrate diets are leading Americans to poor health and spawning a rip-off industry of "carb-friendly" products, health experts and consumer advocates have said.

They announced a new group, called the Partnership for Essential Nutrition, to help educate Americans about the need for healthy carbohydrates such as vegetables, fruits, beans and whole grains.

"When unproven science becomes a sales pitch, some people get rich and the rest of us get ripped off," Jeffrey Prince of the American Institute for Cancer Research told a news conference.

"Eating vegetables, fruits, whole grains and beans, which are all predominantly carbohydrate, is linked to a reduced risk of cancer, heart disease, stroke, diabetes and a range of other chronic diseases."

Prince said low-carb diets that advocate piling on the animal protein and fat are "increasing the risk of developing cancer, heart disease, stroke, type-2 diabetes and other chronic diseases".

The new group includes such organizations as the Alliance for Aging Research, the American Association of Diabetes Educators, the AICR and the American Obesity Association.

Its Web site at http://www.essentialnutrition.org is especially critical of programs, such as the Atkins diet, that advocate throwing the body into a condition called ketosis. During this phase the body sheds water as it tries to get rid of excess protein and fat-breakdown products.

"Losing weight on these extreme low-carb diets can lead to such serious health problems as kidney stress, liver disorders and gout," the group advises.

Atkins rebuttal

Dr. Stuart Trager, Medical Director for Atkins Nutritionals, Inc., said the Atkins diet is healthy.

"In fact, the Atkins Nutritional Approach includes spinach, eggplant, broccoli, asparagus and leafy greens, in addition to other high-fiber vegetables and fruits," Trager said in a statement. "Even during induction, Atkins requires five servings of vegetables and/or fruits a day."

Read more...

Top 20 Benefits of Exercise

1. Elevates your metabolism so that you burn more calories everyday.

2. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a "fit" person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.

3. Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance.

4. Decreases your blood pressure.

5. Increases the oxidation (breakdown and use) of fat.

6. Increases HDL (good) cholesterol.

7. Makes the heart a more efficient pump by increasing stroke volume.

8. Increases hemoglobin concentration in your blood. Hemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body.

9. Decreases the tendency of the blood to clot in the blood vessels. This is important because small clots traveling in the blood are often the cause of heart attacks and strokes.

10. Increases the strength of the bones.

11. Causes the development of new blood vessels in the heart and other muscles.

12. Enlarges the arteries that supply blood to the heart.

13. Decreases blood levels of triglycerides (fat).

14. Improves control of blood sugar.

15. Improves sleep patterns.

16. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.

17. Increases the thickness of cartilage in joints which has a protective effect on the joints.

18. Decreases a woman's risk of developing endometriosis by 50%.

19. Increases the amount of blood that flows to the skin making it look and feel healthier.

20. Exercise, in addition to all the physiological and anatomical benefits, just makes you feel GREAT!

Author and exercise Physiologist, Greg Landry, offers free weight loss success stories and articles, and unique weight loss programs at his site... http://www.Landry.com

SuperFoods Rx

It's no secret that a diet rich in fruits and veggies is one key to a healthy lifestyle. But not all foods are created equal. Some fruits and veggies are chock full of disease-fighting antioxidants and phytonutrients. Research suggests that just one cup per day of blueberries, for instance, can lower the risk of heart attack and keep skin looking youthful.

Blueberries are just one example of 14 nutrient-dense "superfoods" identified in a new book, SuperFoods Rx.

The authors contend that by making such foods part of your daily diet, it's possible to actually alter the body's biochemistry and put a stop to incremental changes that lead to diseases such as Type II diabetes, hypertension, certain cancers, obesity and Alzheimer's Besides outlining the main health benefits of each superfood, the book provides suitable substitutions for each, along with recipes and shopping suggestions.

Here's a look at the 14 "superfoods," identified by the authors, and the recommended servings of each.

Beans: Four ½-cup servings per week.

Blueberries: 1 to 2 cups daily.

Broccoli: ½ to 1 cup per day.

Oats: 5 to 7 servings per day.

Oranges: 1 daily serving.

Pumpkin: ½ cup most days.

Salmon: Two to four servings per week.

Soy: 15 grams per day in two meal portions.

Spinach: 1 cup of steamed or 2 cups raw spinach most days.

Tea (green or black): 1 or more cups per day.

Tomatoes: One daily serving processed tomatoes or multiple servings per week fresh tomatoes.

Turkey: 3 to 4 servings per week.

Walnuts: 1 oz., five times per week.

Yogurt: 2 cups per day.

The Workout Herb

Prickly Pear extract has been shown to boost energy and speed healing

Locked in the spiny red fruits of the prickly pear cactus (Opuntia ficusindica) may be the best friend your workout ever had. A French research scientist, Gilles Gutierrez, has established that professional athletes can work out longer and harder using his patented prickly pear extract. Even more important, the herb sped their recoveries from strenuous exercise. Prickly pear appears to accelerate the production of the body's natural restorative compounds.

His discovery doesn't come out of left field. Prickly pear has traditionally been used to promote healing—specifically, as a treatment for inflammatory skin diseases, eye inflammation, intestinal tract inflammation (dysentery), urinary tract inflammation, burns, and joint or muscle inflammation. Interestingly, several different cultures have used prickly pear for chronic joint and muscle complaints, including arthritis and fibromyalgia as well as strains, sprains, and breaks.

Now, science has validated these uses. In lab tests using rats, the extract inhibited experimentally induced joint inflammation and chronic joint inflammation, and it significantly increased wound healing.

I've used the extract, sold under the name Prepair, and have recommended it to other athletic baby boomers. It seems that after using it, we had increased energy and recovered more rapidly from our workouts. What's more, our weak spots—bad lower backs, trick knees, and achy necks—seemed less painful.

Prickly pear is nontoxic and has no known safety problems, even when it is taken in large quantities. Be sure to follow the manufacturer's instructions on the packaging for the correct dose information and when to take it.

As an edible food, the pads (called nopales in Spanish) are often used in salads, soups, fried like eggplant, or cooked on the grill. Some people dislike the slimy, okra-like coating that occurs after cooking. If you're one of them, just rinsed it off.

Read more...

ACE Advocates Functional Strength Training to Enhance Workouts

(ACE) - Whether it’s walking, hiking or lifting, functional strength is needed to successfully complete the task. The American Council on Exercise (ACE), America’s nonprofit fitness advocate, suggests incorporating functional strength training into your existing exercise program to enhance coordination, strength and endurance in everyday activities.

Functional strength training focuses on exercising several muscles and joints together rather than working a particular muscle or group of muscles independently, resulting in an individual being able to perform daily activities with greater ease.

“If functional strength training is utilized safely and correctly in conjunction with conventional strength training, it can help an individual not only improve their performance of a goal movement, but also enhance their overall well-being,” said Dr. Cedric Bryant, chief exercise physiologist for ACE.

If done properly, the strength gained in functional exercises should more directly transfer to real-life activities. For example, if individuals want to improve their abilities to climb stairs with greater ease and less discomfort, they should perform squats or step-ups to train the muscles in a manner that closely simulates physiological requirements of the stair-climbing movement.

In order for functional strength exercises to successfully transfer to daily activities, the exercises need to mimic the goal movement by incorporating several factors. These factors include:


- Coordination
- Types of muscle contractions (concentric, eccentric and isometric)
- Speed of movement
- Range of motion

Once individuals decide to integrate functional strength training into their regular exercise routines, they should consult a certified personal trainer to develop an effective program. According to Dr. Bryant, “Functional strength training is becoming increasingly popular because it offers individuals a practical way to enhance their abilities to safely, effectively, and efficiently perform activities of daily living and recreational sports activities.”

McDonald's adverts push 'healthy diet'

McDonald's reacted to criticism of fast-food advertising aimed at children by launching a campaign yesterday designed to promote a "healthy lifestyle"...

13 Healthy Habits to Improve Your Life

(WebMD) - There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity's sake, we'll stick with this typically unlucky number.

Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.

Healthy Habit No. 1: Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.

"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.

For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.

Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.

"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours."

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a 6-ounce serving of fish at least two times per week.

Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (LNA), which convert to omega-3 in the body. Even though the benefits of LNA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.


Healthy Habit No. 3: Get Enough Sleep

"Your body has to have enough time to rest," says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.

This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.

Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.

Not enough ZZZs can also be hazardous. More than one-half of adult drivers -- some 100 million people -- say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers -- 32 million people -- say they've fallen asleep while driving.

Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.

To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.

Read more...

CortaSlim FAQ

Looking for info on CortaSlim? You're not alone. It's one of the most heavily searched and asked about weight loss products on the market. Here's some useful info we found regarding this popular diet product...

Why Cortisol Control?

Stress causes your body to overproduce a stress hormone known as "cortisol" — the cause of so many of our weight problems. Elevated cortisol levels compromise other hormones, including insulin, serotonin, and DHEA. Cortisol also decreases our metabolism, increases hunger and cravings, imbalances blood sugar (glucose) levels, and ultimately signals the body to store excess fat.

CortaSlim is formulated to control cortisol, naturally boost metabolism, burn fat, curb appetite and cravings, and maintain healthy blood sugar levels. CortaSlim is a safe and natural weight loss solution.

Will I have a yo-yo effect with CortaSlim?

Yo-yo dieting is a term often associated with fad diets and stimulant-based products that cause you to gain more weight than you initially lose. The reason this occurs is linked to the stress hormone cortisol. Stimulants and bad dieting actually cause your body to overproduce cortisol, which leads to cravings, hunger, binge eating, and ultimately the weight gain associated with yo-yo effects.

Because CortaSlim works naturally with your body to solve the causes of weight gain, you simply won't experience these yo-yo effects. CortaSlim doesn't work by artificially "jolting" your body like the typical weight loss product. CortaSlim is formulated to work with your body to increase your natural metabolism. This also means you won't experience the jitteriness caused by other weight loss products.

What to expect with CortaSlim.

You won't have to wait long to experience positive results with CortaSlim. Within an hour after taking CortaSlim, many people report a sense of calm and focus, as CortaSlim responds quickly to begin controlling your stress and cortisol levels.

While your cortisol levels continue to fall, you'll experience increased energy throughout the day, sleep more soundly, have better mental focus, and feel healthier overall. You'll have better control of your appetite and cravings. Suddenly, you'll realize that your clothes are fitting more loosely, even before you've lost a single pound! These are all signs that healthy, natural weight loss---at a faster pace—is just around the corner.

How much weight can I lose? How quickly?

If you want a product that guarantees you'll lose 30 pounds in 30 days, then CortaSlim is not for you. Depending on the individual, rapid weight loss over a short period of time can be downright dangerous. CortaSlim does not make irresponsible weight loss claims. Instead, CortaSlim is a serious breakthrough formulation based on the latest published scientific research.

Taking CortaSlim consistently is the best way to reach your weight loss goals safely and naturally. Some people begin losing weight in their first two weeks; others may take longer, depending on their cortisol levels, metabolism, diet and exercise routine. With some individuals, it might take up to four weeks, perhaps longer, to see noticeable weight loss, but rest assured that you will lose weight steadily, consistently and naturally over time. Be patient and confident in knowing that you are losing weight the safe and healthy way...which is the best way to keep it off for life.

Some individuals may want to increase their dosage depending on their stress and cortisol levels, and if they have difficulty losing weight. Please refer to the directions for more information.

Give CortaSlim a chance to work.

Rome wasn't built in a day, and you didn't gain that unwanted weight overnight. In today's stressful world, chances are you have been overproducing cortisol for a number of years.

Everyone is different, and a host of variables (metabolism, diet and exercise) can influence the amount of weight you can expect to lose, and how quickly you will lose it. If you take CortaSlim on a daily basis, eat a healthy diet and engage in regular exercise program, you'll have a greater opportunity of reaching your weight loss goals.

How long should I take CortaSlim?

CortaSlim should be taken as long as you have everyday stress in your life, and as long as you want to manage your weight. If you stop taking CortaSlim, but still have stress in your life, your cortisol levels will shoot back up, and the whole fat-making process will start again. Even after you reach your weight loss goals, you will still want to take CortaSlim everyday simply because of how healthy it makes you feel!

What should I eat while taking CortaSlim?

CortaSlim will complement any healthy diet, but it's always wise to follow some simple rules: Eat fresh and natural whole foods. Avoid processed, artificial foods. Avoid caffeine and sugar. Stop eating past 7pm, or 3 hours before bedtime. Instead of having one large meal, break up your meals into smaller portions spread throughout the day. Also, remember to drink plenty of water and replace soda with water. Water suppresses appetite and helps metabolize fat. On average, a person should drink at least 8 glasses of water a day.

CortaSlim will send you strong signals to avoid reaching for snacks or overeating, but it's up to you to listen. With CortaSlim, it's easier to resist jelly donuts in the morning and a bag of chips in the afternoon. You'll realize that you will eat until you're full, instead of finishing everything on your plate. Instead of craving junk food, you'll start craving healthy foods. When stress and cortisol are no longer a controlling part of your life, you'll find freedom from food, so you'll be free to live your life!

Be sure to follow the directions on the bottle, be consistent in taking CortaSlim on a daily basis, and maintain a healthy diet and exercise regimen. By doing so, you will be well on your way to staying healthy, losing weight, and keeping it off for life! You WILL win the battle against weight with CortaSlim.

Click here to learn more about CortaSlim



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Study: Refined grains contribute to belly fat

Scientists say white bread and other refined grains seem to go to the gut and hang out as belly fat.

Many Americans are like a loaf of bread — soft, with one side round. And some researchers believe their choice of bread may be part of the reason.

The scientists say white bread and other refined grains seem to go to the gut and hang out as belly fat.

“Waist circumference was very much associated with this high-refined grains pattern,” said Katherine Tucker, an associate professor of nutritional epidemiology at Tufts University in Boston. She and her colleagues are studying what happens to the bodies of people who eat lots of refined bread.

The scientists say white bread and other refined grains seem to go to the gut and hang out as belly fat.

Refined vs. whole grains
The researchers have been following the eating habits of a group of healthy, largely middle-aged people in Baltimore. They focused on 459 people with a variety of eating habits, including some who preferred refined grains and others who preferred fiber such as whole grains, fruits and vegetables.

For those who are not food scientists, refining removes the fibrous bran and oil-rich germ, leaving the sweeter endosperm, the whitish-colored meat of the kernel.

The Tufts researchers say that, for some reason, calories from refined grains preferred to settle at the waistline. The belt size of the white bread group expanded about one-half inch a year, which probably put some of the research subjects into a larger size of pants over the three years they were followed, Tucker said. At the end, the white bread group had three times the fiber group’s gain at the gut.

It’s not surprising that the waists of refined-grain eaters expanded, said Dr. David Ludwig, director of the obesity program at Children’s Hospital in Boston. Ludwig was not connected to the Tufts study, but his research had found something similar in a look at younger adults around the nation. One of the factors he checked was the waist-to-hip ratio — whether people’s torsos were more tapered or more round. People who ate less fiber were more round.

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Ellipticals Run Ovals Around Treadmills

(Consumer Reports) - The Low-Impact Machines Are Gaining in Popularity; 4 Test Well for Home Use

Giving the top-selling treadmill a run for its money, elliptical exercisers seem to be gaining in popularity: Ellipticals are among the most widely used machines in health clubs, and the number of participants in elliptical exercise rose from 2.4 million in 1997 to 6.2 million in 2000, according to the Sporting Goods Manufacturers Association.

Elliptical exercisers are the marriage of a stair climber and a cross-country-ski machine. Your feet, on pedals, move in flattened circles. Your arms, hands grasping handlebars, move back and forth. The machine resists the motion of your arms and legs with a flywheel that is braked in one of two ways. On most machines designed for home use, a band around the flywheel's rim provides resistance. Most health-club ellipticals have magnetic resistance, which makes pedaling feel smoother. All in all, elliptical exercise is a good concept:

• The oval-shaped pedaling motion doesn't pound the joints the way running on a treadmill can. People older than 55 and those with knee problems are among the most devoted users.

• Ellipticals provide a weight-bearing workout, which helps protect bones against osteoporosis, unlike pedaling an exercise bike, swimming or using a rowing machine.

• Unlike most treadmills and exercise bikes, a typical elliptical has movable handlebars that add an upper-body workout.

• Ellipticals are easy to master.

• In our tests, ellipticals rivaled treadmills in the number of calories burned with the same perceived effort.

Although home machines don't match the bigger, smoother (and far more expensive) health-club models, the four ellipticals we recently tested proved quite capable of providing a good workout to someone who's moderately fit. Beginning exercisers may have to pedal slowly on these machines to avoid overexertion. And very fit users may find the maximum resistance on some too easy to provide an aerobic benefit. We based our scores on ease of use, ergonomics, exercise factors and durability, as judged by our engineers.

The top pick among our four test machines was the Reebok Elliptical Crosstrainer 6808 ($500), a fixed-incline model that scored the highest among the group in ergonomics. Its pedals hold the user's feet securely, and we found it easy to mount and dismount. Its main flaw was an annoying tendency to sway and twist during vigorous exercise -- enough at times to interfere with its operation if we pushed too hard on its handlebars.

Another very good machine, the NordicTrack VGR990, has more features than the Reebok (including smooth-pedaling magnetic resistance), but at $1,000 it costs twice as much. We were impressed by the ease with which its electronic controls adjusted resistance and incline. Yet the NordicTrack's pedals are too narrow, and you can't get on it from behind. (You have to step over it, as if mounting a bicycle.)

The other two models we tested -- the ProForm 695E ($500) and the fixed-incline FitnessQuest Eclipse 5000 ($600) -- scored slightly lower. Despite high marks for ease of use (we liked its preset programs and electronic control for resistance), the FitnessQuest proved somewhat unstable, at times "walking" across a hard-surface floor during vigorous exercise. The ProForm features manual incline and resistance adjustments, but -- as with the FitnessQuest -- its monitor is placed too close to the exerciser for easy viewing.

Meanwhile, quality control fell short in all the ellipticals, with each developing one or two minor glitches. These included clunking pedals in the ProForm, a broken pulley on the NordicTrack, a scraping pedal linkage in the Reebok and squeaking noises in the FitnessQuest.

Low-carb diets get some vindication

(Los Angeles Times) - Obesity rates are rising, but science has barely weighed in on the best way for people to shed fat. That state of affairs is starting to change, and doctors are getting a surprise or two.

Last month, the popular carb-slashing Atkins diet received a dollop of endorsement from two studies after years of being pooh-poohed by health specialists. The studies, published in the journal Annals of Internal Medicine, showed that the meat- and fat-rich regimen caused faster weight loss in the short term than a conventional low-fat diet.

More important - because many had feared that the diet, even if slimming, might unfavorably affect cholesterol levels and be bad for the heart - the low-carb regimen also seemed to improve the dieters' blood fat profiles.

But Atkins, like every other diet, is no miraculous fat-melter. The longer of the two studies suggested that a low-carb regimen might be harder to maintain beyond six months compared with a low-fat approach: By the end of the year, the low-fat dieters had caught up and lost the same - very modest - amount of heft.

In addition, even though on average people on low-carb diets didn't experience rises in their so-called "bad" (or LDL) cholesterol levels, about 30 percent of individuals did.

Even with these caveats, "We can no longer dismiss very-low-carbohydrate diets," said Dr. Walter Willett, a nutritional epidemiologist at the Harvard School of Public Health, in a written editorial accompanying the papers. To maximize the diets' healthfulness, he added, people should avoid going hog-wild on fatty bacon and red meat - opting instead to eat healthy oils (monounsaturated and polyunsaturated fats) and get protein from fish, beans, nuts and chicken.

The weight-loss regimen popularized by the late Dr. Robert Atkins - rich in meat, eggs and cheese but almost bereft of grains, potatoes and fruit - is highly popular but had not been tested in a scientifically rigorous way until last year, when two studies reported that very obese and moderately obese people lost more weight initially on the Atkins diet than on a conventional diet.

The studies published last month bolster and extend these findings.

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Detox diets: Health regimen or latest fad?

(CNN) -- A body detoxification program that urges people to "Be your own doctor" is growing in popularity -- but some doctors say the regimen doesn't do anything that the body doesn't do naturally.

"You can't live in a dirty environment, breathing dirty air ... eating food that's contaminated with poisons and pesticides and be healthy," said John Wood, a co-founder of the "21-Day Detox" program in California.

Organizers of 21-Day Detox say the "full-body detox" program eliminates from the body toxins encountered in daily life -- polluted air and water, hormones in some foods, even harmful chemicals in cleaning products -- by modifying diet.

"[People are] not relying on medicine to cure all their ills," Wood said. "It's a time when people are really taking back their health."

Books and tapes about different detox and fasting programs abound, with claims that include age reversal, body cleansing and stopping disease.

At the American University for Complementary Medicine in Los Angeles, program participants attend classes led by Dr. Richard DeAndrea and learn about recipes, health-food store shopping and meditation, among other things.

DeAndrea said that it's possible for the body to heal without a prescription.

"I've actually seen people reverse conditions like psoriasis, arthritis, nagging conditions," said DeAndrea. "Things they've been told they'd have to take pills for the rest of their lives."

Going vegan, fasting

During the course of the three-week program, the group avoids animal products and dairy and go vegan. The program even includes abstaining from confrontation with others, billing itself as a holistic detox.

Participants start off on a plant-based diet, move on to raw food and then go on a blended liquid fast for seven days, under physician supervision.

The blended liquid is a greenish concoction called "energy soup," which Wood and DeAndrea say supplies all the body's daily nutrients.

Some participants twist their faces at the mere mention of the soup, yet most admit during weekly meetings that it bolstered their flagging energy.

Star Hansen said the program put her on a path to restored health.

"I feel very, very good," Hansen said. "My head is much more clear, I have a ton of energy. Just really refreshed, rejuvenated."

She said the detox also improved a skin condition and helped her kick a serious sugar habit.

"Before, it was really easy to focus on the sugar or focus on the bad things," she said. "But with this you're so busy finding foods that are fueling your body and are good for you, that you really aren't looking for those avenues anymore."

Hansen admits that the detox was not always easy. Other participants admitted experiencing serious lapses in energy, with one person saying she felt dizzy at times.

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Is 'fast casual' healthier than fast food?

(MSNBC)

Fast food can add a lot of calories, fat and sodium to your diet, if you choose carelessly. But now, a growing number of restaurants specialize in what can be called “fast food for adults.” These restaurants, dubbed “fast casual,” like Schlotzsky’s Deli, Baja Fresh, Panera and Au Bon Pain, offer the convenience of fast food for those who want take-out, as well as a comfortable eat-in section.

Originally, these restaurants targeted aging baby boomers with more money and an interest in healthy food. But studies show that almost 40 percent of the customers are aged 18 to 34. The food offered at these places includes salads, soups and a variety of sandwiches. Since the food isn’t deep-fried, you might assume that any of the menu items are a good choice for losing weight, limiting fat or reducing sodium intake. While it is true that healthier choices are more plentiful at “fast casual” restaurants compared to traditional fast food establishments, calories, fat and sodium can still add up quickly, unless you’re savvy.

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Disappointing Diets for Children

WebMD.com: Weight-Loss Diets Designed for Adults May Cause Children to Gain Weight

What's behind the curb-your-carbs craze?

(cnn.com)

The latest diet dictionary spells evil "C-A-R-B."

That's the mini-moniker for carbohydrates, compounds found in a group of foods on the least-wanted list in many current weight-loss diet programs.

The latest diet trend of reducing carb consumption gives proteins a place of prominence, has burgers going bunless and eggs rebounding from their cholesterol-tainted reputation.

Coca-Cola recently launched C2, a low-carb version of its flagship beverage. Salad dressings tout carbohydrate reduction and beer billboards boast low-carb content.

Even wine-makers are in on the trend. Instead of requesting a glass of vintage chardonnay, imbibers can order a goblet of Brown-Forman's One.6 -- the wine's name which also proclaims its carbohydrate content.

The science behind the weight loss method is to cut back on carbohydrates that give the body glucose for fuel, and instead, force it to burn fat for energy.

There's dispute among health care providers and nutritionists whether cutting carbs is a good or bad thing. But they seem to agree on some basic facts: Obesity is becoming a national epidemic. Low-carb diets are increasingly popular. And all carbs are not created equal.

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How ‘Net Carbs’ Can Hurt Athletes

Runner's Web and Triathlete's Web, a Running, Track and Field and Triathlon Resource Portal

The South Beach Diet's Journey to the Top

(AP) - Do an Internet search for "low-carb diet," and chances are you'll come up with a link to "The South Beach Diet" Web site. The same thing is likely to happen when people search the Web for "protein" or "tummy" or even "cabbage-soup diet."

The Web ad blitz is one of several unconventional marketing techniques that helped transform "South Beach" from a regional diet into a national juggernaut.

More than a year after its debut in April 2003, "The South Beach Diet" remains one of the country's fastest-selling diet books of all time. Some 7.8 million hardcover copies are in print, as well as two million copies of "The South Beach Diet Cookbook," and 3.2 million copies of a related paperback. In addition, an estimated three million people receive a free "South Beach" newsletter via e-mail every day. "The planets have lined up," says Steve Murphy, chief executive officer of Rodale Inc., the book's publisher.

Behind the "South Beach" phenomenon is a publisher that mobilized publicity by drawing on a company-owned health magazine. The book got an unexpected plug from former President Bill Clinton. But the diet got one of its most unusual boosts from an aggressive Web campaign that has persuaded hundreds of thousands of dieters to join an online "community." That strategy is helping to keep the book on bestseller lists.

Primers on losing weight have long been a staple for nonfiction publishers in the U.S., where a modest investment can bring a huge payback. "Dr. Atkins' Diet Revolution," published in 1972, and its 1992 update, have cumulatively sold 18 million copies in hardcover and paperback in the U.S., says a spokeswoman for closely held Atkins Nutritionals Inc. Dr. Atkins was an early proponent of the low-carb approach to dieting.

But most of the estimated 250 diet titles published annually quickly melt away. "They're either a strikeout or a home run, and most are strikeouts," says Laurence Kirshbaum, chief executive officer of Time Warner Inc.'s Time Warner Book Group.

Rodale initially printed only 50,000 copies of "South Beach," suggesting it would have been satisfied with sales of 40,000. Instead, Rodale says "South Beach" continues to sell 65,000 copies -- every week. It currently ranks No. 3 on The Wall Street Journal's nonfiction bestseller list, while "The South Beach Cookbook" is ninth. The diet guide is also the No. 1 nonfiction title on the Library Journal's list of books most in demand at libraries.

The tale of how "South Beach" beat the odds begins with Arthur Agatston, a 57-year-old cardiologist in Miami, who was concerned about the growing number of obese and pre-diabetic patients streaming through his office.

Dr. Agatston says he prided himself on keeping up with research on heart disease and strokes during the 1990s. He was impressed by the Atkins books, he says, although he disagreed with their approach in two areas.

Unlike Atkins, which advocates eating protein and excluding many carbohydrates, Dr. Agatston believed there were "good" carbohydrates that shouldn't be eliminated. And while Atkins relied heavily on meats as a source of protein, Dr. Agatston opposed saturated fats -- found in meat, dairy and fried foods -- for heart patients.

"The 'South Beach' diet positioned itself as smarter than Atkins, while emphasizing the value of some carbs and the hazards of some fats," says David Katz, associate clinical professor, Yale Schools of Public Health and Medicine.

At Atkins, medical director Stuart Trager calls the "South Beach" a "copycat diet," adding that the Atkins approach is balanced and healthy.

Dr. Agatston began fiddling with his own diet ideas, and in 1996 created a precursor to "South Beach," a 10-page pamphlet with the unappetizing title, "The Modified Carbohydrate Diet." It emphasized cutting out processed carbohydrates, such as white bread and white sugar, while recommending whole grains and vegetables. "You don't count calories or fats or carbs. You don't measure food sizes," Dr. Agatston says.

For two weeks, "South Beach" dieters avoid bread, pasta, rice, all sugars and alcohol. Then they add back whole-grain breads, some fruits, and wine. There are even good fats, he says, such as olive oil, peanuts and soy products.

Dr. Agatston printed several hundred pamphlets outlining his diet ideas for patients. They shared them with friends. In 1999, Dr. Agatston says, a local TV station heard about the pamphlets and asked him to put all of South Florida on the diet. The doctor was interviewed, and each night a clip was shown to viewers, with a menu for the following day. Some local supermarkets stocked the pamphlet and promoted specific meal plans.

Later that year, New York literary agent Richard Pine heard about the diet from a friend of a client in Florida whose husband was following it. Mr. Pine gave his phone number to the patient, who then passed it on to Dr. Agatston. That fall, Dr. Agatston called.

Mr. Pine suggested they bring in Bill Tonelli, a magazine editor and author who was also a client of his, to help shape the book. A proposal was submitted to 12 publishers. An hour after she received it, Tami Booth, editor-in-chief of Rodale's women's publishing group, says she decided she wanted to buy it. Ms. Booth says she liked that it was written by a practicing cardiologist. And the diet had already attracted local publicity in Miami. By day's end she had submitted an offer. Mr. Pine won't disclose the amount of the advance.

"South Beach" was a good fit for Rodale, a closely held media concern founded by organic-foods pioneer J.I. Rodale in 1930. Mr. Rodale was concerned about the country's eating habits at the time, and wanted to do something about it. His heirs still control the business, which publishes eight magazines, including "Prevention," "Men's Health," and "Runner's World." The Emmaus, Pa., company, which also sells books by mail and online, has annual revenue of about $500 million.

In the book arena, Rodale is a midsize publisher that issues nearly 100 books a year. It's grown by focusing on health, cooking, fitness, gardening, and such sports titles as Pete Rose's "My Prison Without Bars."

Editors at Rodale were enthusiastic about the "South Beach" manuscript, and by February 2003, it was at the printer. Associate art director Carol Angstadt, who designed the cover, says she decided against the textbook appearance of most diet books. "I wanted to create the feeling of 'ooh, I can be like the people at the beach who have a healthy, outdoors lifestyle,' " she says.

The dust jacket that resulted -- an aqua blue cover embossed with white letters and flanked by green palm fronds -- looks more like a novel than an eat-your-spinach title. "It was beautiful and sexy," says Bob Wietrak, Barnes & Noble Inc.'s chief merchant, who initially bought more than 7,500 copies. The chain has since sold more than 1.3 million copies.

Rodale sent 1,500 copies to various publications. The company says it also mailed copies to 500 celebrities, including Larry King, Calvin Klein and Mr. Clinton.

The company broke publishing rules by issuing the book April 1 -- ignoring the customary January date for many diet-related titles. "We wanted the space to set us apart from the competition," says Ms. Booth. Rodale paid to have the book displayed at tables near the front of many Barnes & Noble stores.

In April, Rodale's "Prevention" magazine -- with 3.25 million subscribers, most of them women -- ran an 11-page serialization of the book. Simultaneously, Prevention.com sent out a "South Beach"-related edition of its e-mail newsletter, delivered weekly to approximately 500,000 people. The company said it made clear that it was the publisher of the book.

Using "Prevention" magazine to promote its diet book reflects Rodale's unusual operating structure. Steve Murphy, who joined Rodale as president in 2000 after running Walt Disney Co.'s Disney Publishing unit, had restructured Rodale's divisions on the basis of the customers they serve rather than their media format. Today Rodale's women's books and women's magazines are in one division. Men's health and sports are in another.

This means that Rodale magazines now work closely with the book people. Magazine executives may even be involved in the decision to buy new book titles that they think could be adapted for their publications. The August edition of "Runner's World," part of the men's health and sports group, for example, will feature an article about Suzy Favor-Hamilton, co-author of "Fast Track: Training and Nutrition Secrets from America's Top Female Runner" that Rodale is publishing in July. A photo of Ms. Favor-Hamilton will also be on the cover of "Runner's World."

"South Beach" then got an unexpected endorsement. In comments in New York magazine in June 2003, Mr. Clinton said the diet was helping him take off the pounds. Book sales jumped 20,000 copies that week. Mr. Clinton declined to comment.

"There are so many diet books published that the only way one breaks out is when a celebrity says that they tried the diet and they got slimmer," says Howard Reese, president of book distributor Levy Home Entertainment, a unit of closely held Chas. Levy Co. that deals primarily with mass retailers. "You can't just do it on the basis of sound medical planning."

But what has helped keep the book's sales humming is a little-noticed deal Rodale cut last June with closely held Waterfront Media Inc.

The Brooklyn, N.Y., online publishing company buys Internet rights to books by self-help promoters, such as financial adviser Jean Chatzky and fitness guru Denise Austin. Waterfront then builds Web sites for those books and tries to persuade Web surfers to pay for additional information. Waterfront woos potential subscribers by purchasing massive amounts of Internet ads that direct people to the site.

In the case of "South Beach," Waterfront acquired the rights to operate www.southbeachdiet.com. Visitors see the basics they would expect on any such site -- how the diet works and an introduction by Dr. Agatston. But they also are encouraged to pay $5 a week to receive customized eating plans, recipes, and even a "beach buddy," a fellow dieter to share tips and offer daily encouragement.

"Our ads are geared towards action -- signing people up," says Ben Wolin, 29, Waterfront's chief executive. "Everything falls out of favor eventually, but we have an ongoing community here that we're providing with current information."

Waterfront pays Rodale and Dr. Agatston a percentage of the estimated $2 million in revenue that the online "South Beach" site generates each month from 100,000 subscribers the company claims. The average subscriber stays seven months, Waterfront says.

Even more importantly, Waterfront has been an aggressive advertiser on the Web, keeping the "South Beach" name in the public eye. Every month it spends $750,000 on such sites as Google and Yahoo, buying up key words so that its ads pop up when those words are typed in. It buys hundreds of key words on the Google search engine, so that surfers will be directed to its site. These include obvious ones, such as "South Beach Diet," "Diet" and "Smart Carb Diet." But they also include the offbeat, such as "cabbage-soup diet." The words change on occasion.

Waterfront buys some banner ads on food and cooking Web sites, as well as on AOL and MSN. It also buys search engine advertising on Yahoo and MSN.

In addition, the company sends newsletters via e-mail seven days a week to those who have signed up to receive them -- an estimated three million people daily. Waterfront now sells advertising on its "South Beach" e-newsletter, with Dr. Agatston receiving an undisclosed percentage of sales.

Not everyone is jumping on the bandwagon. Dr. Katz, of Yale, for instance, believes "South Beach" is designed more to help people lose 8 to 14 pounds in two weeks than to provide lasting benefits. "When you liberalize the diet, you are likely to gain back weight, and the recommended solution is to return to the more extreme initial phase of the diet," he says.

But one of the country's largest marketers has signed on. Kraft Foods Inc., whose earnings have been affected by consumer worry about obesity, recently struck a deal with Dr. Agatston that will allow Kraft to put the "South Beach Diet" moniker on some of its products, such as cheeses and deserts. It is the first time Kraft has aligned itself with a specific diet, and the first time "South Beach" has licensed its name to food products.

But don't expect to see the logo on the company's famed boxes of Kraft Macaroni & Cheese. "South Beach" endorses only whole-wheat pasta.

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Light Reading


The South Beach Diet


-- Price: $24.95 (April 2003)

-- Copies in print: 7.8 million after 25 printings

-- Weekly sales: 65,000 copies


The South Beach Diet Cookbook


-- Price: $25.95 (April 2004)

-- Copies in print: 2 million after four printings

-- Weekly sales: 40,000 copies


The South Beach Diet Good Fats/Good Carbs Guide


-- Price: $7.99 (January 2004)

-- Copies in print: 3.2 million after five printings

-- Weekly sales: 50,000 copies


Source: Rodale

Chuck Norris Total Gym Overview

The Chuck Norris Total Gym is an all-in-one home gym that works by using your own weight to create resistance (instead of weight plates, bands, bows, springs, etc.) for strength-training movements. It is mainly marketed through a long infomercial featuring Chuck Norris, Christie Brinkley, and several fitness experts. There are several different models available, with the higher-end (and higher-quality) models all costing over ($1000). Note: There are several good alternatives to the Chuck Norris Total Gym that cost much less and provide the same results.

One of the best things about the Total Gym and other 'fold away' gyms is that they provide an efficient, full-body workout that burns fat and tones muscle - without having to sacrifice an entire room filled with exercise equipment. Anyone looking to pack on huge amounts of muscle mass probably won't be interested in the Chuck Norris Total Gym. There are limits to the amount of resistance your own bodyweight can provide. But in terms of fat loss, muscle toning, and overall fitness the Total Gym by Chuck Norris is a good option for anyone with limited space for exercise equipment.

Click here to buy a discount Total Gym online...


Here's some more info on the Chuck Norris Total Gym straight from the company...

Totally Unique

The Chuck Norris Total Gym combines gravity with smooth and fluid motion to tone your entire body. Because you can move from exercise to exercise quickly, you are able to complete a total workout in less than 15 min a day! With its state of the art design, and solid steel frame the Chuck Norris Total Gym is in a class of its own. By a simple rise or fall of the incline, you can change the difficulty of your workout!!!

Total Versatility

The Chuck Norris Total Gym can firm your stomach, tighten and tone your hips, and reshape your thighs and buttocks. Each arrangement focuses its attention on different sets of your body's muscles. With a simple switch of direction you can manipulate the machine to change its concentration from your lower body, to your upper body. Create sleek well defined shoulders, arms, and back. What more can you ask for than a machine that will replace an entire gym and tone your body in a fraction of the time free weights would require?

Total Value

With this affordable piece of equipment you will receive everything necessary to start your workout. The Total Gym comes with standard comfort hand grips and leg pulley attachment. You will also receive a comprehensive exercise booklet, featuring programs for all difficulty levels. for those who are sports oriented, be sure to check out the exercises pertaining to your tennis game, golf-swing, or designed to help you out on the slopes, during the upcoming ski season.

Total Confidence

The Chuck Norris Total Gym was designed with your comfort and safety in mind. Professional athletes have been using the Total Gym line for years and hospitals all over the country utilize it to help rehab patients regain strength and confidence. Both Christie Brinkley and Chuck Norris back this product with total enthusiasm. Now you too can enjoy its effortless assembly and undemanding storage requirements.





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Risks From Obesity Same After Liposuction

Diet and Exercise Needed to Cut Obesity-Related Risks

Liposuction may help you shrink your girth, but not the health-related risks of obesity such as heart disease, high blood pressure, and diabetes. To improve your health you need to drop pounds the old-fashioned way -- reducing calories with diet and exercise, new research shows.

After removing excess belly fat with liposuction in 15 obese women, researchers found that the sudden weight loss offered no improvements in health-related risk factors associated with obesity, such as insulin sensitivity, high cholesterol and other blood fats, and high blood pressure.

"We were a little surprised because we removed a lot of fat -- an average of 22 pounds in each patient," study researcher Samuel Klein, MD, tells WebMD. "That translated to about 20% of the person's total body fat content."

Still, the fat removed produced no improvement in any of the risk factors associated with obesity -- those which boost risk of heart disease and diabetes, says Klein, the Danforth Professor of Medicine and Nutritional Science at Washington University School of Medicine in St. Louis.

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Corta Slim: What is it?

Lots of people having been asking for information on the diet supplement Corta Slim. Here's what I found...

What is Corta Slim?

Corta Slim is an all-natural dietary supplement that works with your body’s metabolism to control cortisol levels within a healthy range and help you lose weight. By modulating cortisol levels, Corta Slim reduces one of the primary physiological signals for weight gain. In addition to helping to control cortisol levels, Corta Slim also provides all-natural ingredients to help balance blood-sugar (to reduce cravings), and maximize metabolism (to boost energy expenditure and fat-burning).

Because Corta Slim helps to reduce stress at the same time it helps promote weight loss, users often notice rapid improvement in their feelings of stress. Typically, this means that within an hour after taking Corta Slim, its unique ingredient blend begins working to reduce your stress, and increase your feelings of mental focus, energy, and being in control.

Corta Slim is formulated to be taken twice a day at breakfast and lunch and will create:

- Less Stress
- More Energy
- Better mental focus
- Appetite and craving control
- Weight loss

Learn more about Corta Slim...


Corta Slim Article/Press Release:

ABC’s 20/20 Gets High Praise From Corta Slim Doctor

According to Dr. Greg Cynaumon, Friday, April 23, 2004 was not a good television viewing experience for a number of companies selling diet and weight loss products via television commercial and infomercial.

If you didn’t happen to catch ABC’s 20/20 investigative report of the diet and weight loss industry, perhaps we can sum it up with a few words: shady, false, shoddy, and bald-face-lies. To say that 20/20 gave the diet product industry a beating is like saying Don King suffers from split-ends.

On the other hand, one couldn’t help but notice that one high-profile weight loss product – Corta Slim, was conspicuously absent from the report. This is noteworthy in part because Corta Slim is perhaps the best-known diet product on the market. Secondly, both Cynaumon and Corta Slim have caught the attention of many because of the unusual "take the high road" nature of their advertising. To gain a better perspective as to why Corta Slim was possibly able to avoid the 20/20 cross hairs, we visited with Greg Cynaumon, Ph.D., or Dr. Greg as he is known to a wide audience. Cynaumon, a doctor of psychology, had an interesting perspective.

“I think any advertiser – from McDonalds to Cingular Wireless – if examined under the microscope of an ABC 20/20 type show would experience a quickened pulse at a minimum,” Cynaumon cautioned. “But diet products have always been the scourge of the advertising industry. I mean, dating back to when I had my radio show, diet product advertising copy was often a complete embarrassment for a host to have to read. I always got this sense that many weight loss advertisers just said whatever they wanted to sell product regardless of whether it was the truth or not.” Cynaumon went on to commend ABC and their 20/20 staff for what he called a terrific investigative piece that was long overdue.

According to Cynaumon, "20/20 did a great job of disclosing a dirty trick that some products pull in order to get good before and after pictures of their product users. For instance, they revealed how a before picture of a woman was actually taken when she was pregnant. Then they took the after picture after she delivered her baby and lost about 30 pounds."

As far as the product - Corta Slim - that Dr. Cynaumon both uses and speaks on behalf of, he comments, "Corta Slim is the only weight loss product I know of that passes its advertising copy through two Federal Trade Commission attorneys before they put it out there. As a spokesperson for the product, that gives me a sense of security that they are doing it ethically."

Cynaumon was asked if the few ethically-minded weight loss products (like Corta Slim) who are advertising the right way sell more product if they embellished the message a bit.

“Absolutely,” says Cynaumon. “People – especially people who want to lose weight and want to believe a product’s claims – are going to be highly motivated by inflated stories and weight loss claims. Corta Slim doesn’t make them because they know its wrong. It’s far more preferable to set the consumer’s expectations at a reasonable level and then work to exceed them. I’m relatively sure they could make more money doing it the wrong way, but at the end of the day, you have to be able to look yourself in the mirror.”

Junk food one-third of American diet

(Reuters)

Junk foods such as sugary sodas and chips make up nearly one-third of calories in the U.S. diet, researchers said on Tuesday.

A study of 4,700 adults showed that, despite the increased popularity of low-carbohydrate diets, soft drinks and pastries pile on more calories in the daily diet than anything else.

"What is really alarming is the major contribution of 'empty calories' in the American diet," said Gladys Block, a professor of epidemiology and public health nutrition at the University of California, Berkeley, who led the study.

Writing in the June issue of the Journal of Food Chemistry and Analysis, Bock and colleagues said that sweets and desserts, soft drinks and alcoholic beverages account for nearly 25 percent of all calories consumed by Americans.

Salty snacks and fruit-flavored drinks add another five percent.

"We know people are eating a lot of junk food, but to have almost one-third of Americans' calories coming from those categories is a shocker. It's no wonder there's an obesity epidemic in this country," Bock said in a statement.

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South Beach Diet attracting vegetarians

AP - Health/Science: South Beach Diet attracting vegetarians

Obesity Epidemic Continues Unabated

(HealthDayNews)

The tidal wave of youthful fat in the United States has not abated, and the rate for adults is no better, the latest U.S. government survey says.

"There are no surprises, only the regular surprise that the level of overweight continues to be alarmingly high," said Allison A. Hedley, an epidemiologist at the U.S. Centers for Disease Control and Prevention. Hedley is the lead author of a report on the survey, published in the June 16 issue of the Journal of the American Medical Association.

Another report in the journal points to fast food as a contributor to young people's weight problems.

The government report, from the ongoing National Health and Nutrition Examination Survey, contains data on two groups of more than 4,000 adults and 4,000 children gathered in 1999-2000 and then in 2001-2002. It draws the usual distinction between being overweight, obese, and "extremely obese," which is defined as exceeding given readings of body mass index (BMI), a measure of weight to height.

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6 Small Meals Per Day the Best for All Athletes

(POST-INTELLIGENCER) - Split 3 Square Meals into 6 for Better Fuel Efficiency

Nutrition starts in the mind. For many of us, we think three square meals or the four major groups.

Put those numbers out of your head. At the recent first meeting of the International Society of Sports Nutritionists in Las Vegas, the 300 some practitioners in attendance widely agreed that five to six more frequent meals is the best fuel plan for any athlete.

As for the four major food groups, one was meat and another was dairy, just the way the meat and dairy lobbies planned it in the 1950s and 1960s. Today, the public focus, though a bit skewed in some circles, is more appropriately on the macronutrients protein, fat and the much-maligned carbohydrate.

"Always combine carbs with proteins and/or fats," said Susan Kleiner, a Mercer Island nutritionist and co-founder of the new sports nutritionists society. "It slows down digestion of the carbs. You have less peaks and valleys in your day."

And that is today's Carb Moment.

While the debate rages about balancing carbs, proteins and fats, there is energy to be gained and weight to be lost (if you need to drop some pounds) by torching your allegiance to three square meals. Or by eschewing the common scenario of skimping on breakfast and lunch to gorge on dinner.

Instead, it's time to try the Half-Now, Half-Later Diet.

Here's how it works: If you enjoy eating a hearty breakfast, split it into two meals about three hours apart. Eat the oatmeal with fruit when you get up; save the eggs and toast (you can make it into a sandwich and reheat it) or yogurt for midmorning.

If you don't like eating breakfast, stay open-minded about having a piece of fruit or a handful of nuts as your first meal of the day. Drink at least 1 cup of water. Then repeat your open-mindedness and snack choice (other possibilities: bagel with nut butter, slice of cheese and bag of pretzels, dry cereal and a latte) at midmorning. Commit for two weeks; you likely will never revert to non-breakfast eater status.

At lunch, eat half of the sandwich and half of the rest of your lunch. Save the other half for about two to three hours later. People who have implemented this strategy successfully find it hard not to cheat on the two-hour mark -- but they report feeling more alert during the formerly "blah" part of their afternoons by holding off on the rest of lunch. Drinking water between your "lunches" can help.

By early dinnertime, often during your commutetime, do yourself a good turn by snacking and drinking at least a cup of water. The idea is to indeed spoil some of your appetite at dinner.

"When we arrive home hungry and famished," said Kleiner, whose Internet site is www.powereating com, "we tend to overeat and don't make good food choices."

Plus, said Kleiner, by 7 to 8 p.m. our bodies naturally slow down and become more insulin-resistant because of circadian rhythms or the internal body clock. The insulin resistance means your metabolism works to store food as fat and not burn it as fuel. Bad news for late-night diners: The effect is only more pronounced as the evening wanes.

The key to the before-dinner snack is making a healthy choice. Kleiner keeps bags of dried apricots and Holmquist roasted hazelnuts ("the best I've ever tasted, from B.C.; you can get them at the Pike market") for her drive-time snacks. Another carry-around item is turkey or salmon jerky.

In any case, make it a snack with something other than carbs. A Purdue University study showed people who snacked on rice cakes an hour before dinner consumed more total calories and fat from the snack and subsequent meal than volunteers who ate a serving of peanuts an hour before dinner.

When it is dinnertime, on the Half-Now, Half-Later Diet, you naturally will feel less starved. You can make better choices about what to put on your plate (no lecturing allowed in this column space). You will be less inclined to reach for second or third helpings.

One tip: Researchers have found it takes the stomach about 20 minutes to "signal" the brain that it is full. Eating more slowly allows time for stomach-brain communication, plus you can savor your meal more along with the company. Even if you don't think like a gourmand, you still can serve your dinner in "courses."

There's biology to support the recommendation about smaller, more frequent meals. Research suggests a person can only process 800 or fewer calories at any one meal. The excess would be stored as fat.

Common sense plays a part. Too much food at any meal makes you sluggish and sleepy. The "Thanksgiving food coma" is not recommended for year-round use.

Even more persuasive at a gathering like the one in Las Vegas are the stories from the sports nutritionists about elite athletes who won medals or championships after changing their eating patterns. Jackie Berning, a sports nutritionist at the University of Colorado-Colorado Springs, doesn't think it is a coincidence that getting the Denver Broncos to serve breakfast at their training facility on practice days helped the team win back-to-back championships.

Who's to argue? Studies clearly indicate students perform better cognitively after eating breakfast compared with their stomach-growling counterparts.

At day's end, what to eat for dinner or a small bedtime snack (a glass of milk still works wonders for body rest) is not a surprising list.

"The more you can keep away from refined foods, sugary foods and caffeine, all the better," said Kleiner.

"But it is a time when you go a little heavier on the carbohydrates. It will improve your mood and your sleep."

No need to go half-now, half-later on that result.

How to do the Atkins Diet Right

Let me tell you something - if you are doing the Atkins Diet, you might be doing it WRONG. I have been on diet forums for years, have consulted thousands of people on low carb diets, and I am seeing it again and again. People don't know how to implement a low carb diet. Very often people fail to lose weight or to adapt to the low carb life style. Many people give it up after a couple of days because they don't know how to do it right. The Atkins Diet is the most famous low carb diet, but it is full of pitfalls just waiting for you to walk into.

Rule #1: Calories DO count. You must count both carbs AND calories

Some of you may believe that losing weight is just a matter of reducing carbohydrates. In fact, many do. Hunting for hidden carbs and totally neglecting the calories you eat is setting you up for failure. The only reason that low carb diets work is that they reduce your appetite. You end up eating fewer CALORIES, and lose weight. The problem is that not all people start eating fewer calories after switching to a low carb diet. The only 100% bulletproof method of losing weight is by counting calories. Don't rely on simply reducing carbohydrates. Eat less carbs AND less calories. Count calories! It is much easier to restrict calories when you are on a low carb diet, because you won't feel as hungry as with high-carb diets.

Rule #2: Going straight to 20 grams of carbs per day is a NO-NO

The Atkins Diet has you eating only 20 grams of carbs a day during the first two weeks on the diet. After that, you are advised to gradually increase the number of carbs you eat. I strongly urge you to reverse the order of events. Start eating 80 or more grams of carbs per day, count calories and then reduce them more if you want to.

My reasoning for doing so is very simple. During the adaptation period you will lack energy because you have taken out the carbs, and you need time to make the fat burning enzymes to use more fat for fuel. If you suddenly start eating a super low amount of carbs, you will feel totally out of energy, because your body cannot manufacture quickly that many fat burning enzymes. However, when you reduce the carbohydrates GRADUALLY, you give your body a chance to adapt to the diet without the misery of being lethargic.

You can even start by eating 150 grams of carbs a day for the first week, and then reduce them to 100 grams for the second and so on. You won't be so fatigued, and because you count calories you are losing weight.

You should expect a period of about one to two weeks when you won't have much energy, but this will pass. Don't give up just because you lack energy. This is temporary. If you listen to me and gradually reduce the carbs, you will experience a much less-pronounced drop of physical and mental performance.

Rule #3: Calories control your bodyweight, NOT carbohydrates.

If you eat less calories than you burn, you are going to lose weight no matter how many carbs you consume. You don't need to go super low on the carbohydrates to experience the typical loss of appetite that is so important to be successful at dieting. I eat about 50-80 grams of carbs a day year-round, and I have single digit body fat %. That's because I control both carbs and calories.

You won't be able to eat just 20 grams of carbs for a long time. It is too impractical, hard-to-do and unnecessary. You will do fine eating 80 grams of carbs a day, as long as you count calories.

Rule #4: Don't give up your coffee

Atkins advises that you avoid caffeine and only drink decaffeinated coffee. This is totally unnecessary. If you are used to drinking coffee, just continue to do so. You will have a much easier adaptation period. Coffee makes your body burn more fat, and helps you adapt to fat burning faster. Coffee also suppresses your appetite, and has a mild thermogenic effect (you burn more calories). Last but not least, coffee is very addictive and hard to give up. I know a couple of people who gave up the Atkins Diet just because he says to stop drinking coffee! I am telling you - coffee will help your weight loss efforts. It is totally unnecessary to give it up.

Rule #5: Don't avoid milk and yogurt products

Eating plain yogurt is associated with weight loss for some mysterious reason. Researchers speculate that it is the Calcium in milk products that helps with weight loss. Whatever the reason, milk and yogurt are good for your health and weight loss. They have some carbs, but as I told you, there's absolutely no need to go super low on the carbs, if you control your calories.

Here's a little known fact, most low-carb dieters don't know. Plain yogurt has 3 times less carbs than labelled! The reason is simple. Yogurt has billions of healthy bacteria called probiotics, which thrive on glucose. These probiotics eat up the carbs in milk, and turn it into lactic acid. Now, when manufacturers measure carbs, they do so by the method of "carbs by difference". They measure everything else(protein, fats, water..), and what's left is ASSUMED to be carbs. But what's left is carbs + lactic acid. To know the real number of carbs in yogurt, divide the number of carbs on the label by 3. Do so only for PLAIN yogurt. Avoid all artificially processed and carb loaded yogurts. Eat plain yogurt!

Rule #6: A low-carb diet is a high-fat diet

By definition a low carb diet is a high-fat diet. Some people turn the low-carb diet into low-carb and low-fat diet. What a mistake! First, if you eat a high-protein low-carb low-fat diet, you are going to get hungry. Second, eating less fat will slow down the adaptation to fat burning and extend your misery. Third, your body needs fat and the fat-soluble vitamins to digest the proteins you eat. Without the fat you are going to get sick, upset your stomach and become severely constipated.

Women should be very careful to eat enough fat. Many women don't like to eat meat or eat only very lean meat. They must find a way to get more fat in the diet by ways of high-fat cheeses.

Fat should represent more than 50% of the calories you eat.

Rule #7: Don't be fooled by the quick initial weight loss

Most of the weight that is lost during the first two weeks on a restrictive diet is WATER. On a low-carb diet, you are going to lose even more water. The rate of weight loss is going to slow down after the first two weeks. Be prepared, it is perfectly natural to happen. Don't expect miracles.

Let's sum it up. Count calories. Hunting for hidden carbs, and neglecting the calories is a major reason for plateaus. Restrict carbs gradually. Eat more fat to control your appetite. Don't go super low on the carbs. Go as low as you feel comfortable. As long as you control calories you are on your way to success.

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Hristo Hristov is the owner of X3MSoftware, a company specializing in developing diet and fitness software. Hristo has a degree in Computer Science and passion for training.

Top 10 Foods With Trans Fats

Learn to avoid all of these foods and you'll look better, feel better, and dramatically improve your health:

Top 10 Foods With Trans Fats

The NBA Workout

If you've been watching the NBA Finals you know the kind of condition some of these guys are in. Professional basketball players are definitely some of the fittest people in the world. Here's an NBA workout and diet plan from one of the league's emerging stars, Baron Davis.

Atkins and Veggies

Make no mistake: vegetables are essential to the Atkins Nutritional Approach.

Certain friends may have warned you that you're going to ruin your health by doing Atkins. According to many self-appointed dietitians, Atkins restricts consumption of vegetables and therefore promotes heart disease and cancer. So if some misguided individual tells you that you won't eat vegetables when you do Atkins, wave a stalk of celery at them. They are wrong.

Most of these finger-wagging critics haven't bothered to do the required reading, such as Dr. Atkins’ New Diet Revolution or The Atkins Essentials, or learn the principles behind the Atkins Nutritional Approach (ANA). If they had, they'd know Atkins followers actually eat more servings of vegetables at every phase of the program than do most other Americans. In addition to protein and healthy natural fats, certain vegetables are the foundation of the Atkins way of eating. Vegetables do contain carbohydrates but, in most cases, these are exactly the kinds of carbs you should be consuming. But the key word is "most."

Rather than promoting the standard dietary fiction that all vegetables are equally healthful and should be consumed in unlimited servings, the ANA draws distinctions: a serving of spinach is better than a serving of peas; broccoli is more health-protective than potatoes.

Because controlling carbs will stabilize blood sugar, most people doing Atkins limit the amount of vegetables they eat. Eating too many veggies, especially starchy ones such as beets, potatoes and carrots, can undermine your weight loss and weight maintenance efforts. To spend your carbohydrate grams wisely, choose vegetables that provide the most antioxidant protection in combination with the fewest grams of carbs.

During the Induction phase, you'll eat three cups of certain vegetables each day, primarily salad greens and other raw salad ingredients. You can also have up to one cup of vegetables that are slightly higher in carbs (but still permissible). Here's where you'll find kale; Swiss chard; cancer-fighting cruciferous vegetables, such as broccoli and Brussels sprouts; beta-carotene-rich peppers and pumpkin; and lycopene-dense tomatoes, which help protect against prostate cancer.

As you gradually increase the amount of allowable carbs during the Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance phases, your veggie intake will continue to increase.

These two categories of vegetables are an important and tasty part of Atkins from Induction on. They're also the first foods you will increase when you gradually add carbs as your weight loss progresses. Rather than spend, say, five extra carbs on a quarter of an apple, you could have eight stalks of asparagus. Which do you think would make you feel fuller? Which would do more for your overall health? So go ahead and enjoy the rich diversity of vegetables. And tell all of those naysayers that this is one eating program that doesn't make you choose between a healthy body and a shapely physique. With Atkins, you can have both!

Exercise more critical than calcium for strong bones

A recent study indicates that exercise is more important than calcium in developing strong bones in girls and young women.

Researchers at Penn State University and Johns Hopkins University found that even when girls took in far less calcium than the recommended daily allowance, bone strength was not significantly affected, said Tom Lloyd of Penn State's College of Medicine at the Milton S. Hershey Medical Center.

However, when the girls were asked about their exercise habits, a strong correlation was found between exercise and bone strength. No one is encouraging teens to stop drinking milk, though. The researchers noted that the young women studied were still getting more calcium than many female teens.

Lloyd said that in tests over a decade, 17 per cent of bone strength could be attributed to exercise habits. What's more, girls with better muscle development also had stronger bones. "When we looked at their lean mass, what we saw was that a two-pound increase in lean mass was associated with a 21/2-per-cent increase in their bone strength," said Moira Petit, another Penn State researcher. (Lean body mass is the mass of the body minus the fat.)

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Babies work out in bid to counter obesity

As the country's population of overweight children swells, parents are flocking to baby exercise classes where tots as young as one day old can start getting fit.

While mainstream medical experts remain dubious, baby fitness advocates say getting babies and toddlers involved in exercise can set them up for a life of good health and improve motor skills and parent-child bonding.

"I have this little mantra and it goes like this: fit baby equals fit toddler equals fit child equals fit teen equals fit adult," said Helen Garabedian, author of "Itsy Bitsy Yoga: Poses to Help Your Baby Sleep Longer, Digest Better, and Grow Stronger." She also teaches an Itsy Bitsy Yoga class in Marlborough, Mass.

Yoga comes naturally to babies, who often learn the positions independently as they develop, said Garabedian, who works with babies as young as three weeks old. Babies will commonly move into "downward dog" just before they begin crawling, she said.

But do the kids really understand what they're doing?

Three-year-old Jasper Dean seems to. During the cool-down portion of his class in Seattle, Jasper sits in his mother's lap, eyes closed and legs crossed while serenely chanting, "Ohm." He then places his hands together, bows his head and murmurs, "Namaste."

"He has lots of energy, so it's a good place for him to run around and learn about his body," said his mother, Cindy Hazard, 40, of Seattle, who has been practicing yoga for five years.

At Christine Roberts' Nurturing Pathways class in Kirkland, babies as young as two months participate in various movement and stretching activities. The class uses music and props to keep the babies focused and helps improve their eye tracking and coordination, Roberts said.

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the raw food diet

(The Sunday Telegraph)

Lose weight, feel sensational and do absolutely no cooking? Bring it on, says Joanna Bounds.

Forget the Atkins diet. Throw away your cabbage soup plan. There's a new eating movement on the horizon. It's the raw food diet, and its followers, like those of a cult religion, proclaim long life, boundless energy and freedom from illness.

And, although not a weight-loss tool, following the raw food diet will always mean a drop in kilograms - seeing as fruit and vegetables make up most meals, along with seeds, nuts, pulses and some fermented foods such as olives. Which may be another reason for its popularity.

Yes, that means no more Sunday roast, meat feast pizzas, chicken pasta or cheeseburgers. But it also means banning anything that's cooked - including fruit and veges - from your diet.

The raw food movement started in the 90s in health-conscious California and in the US there is now an abundance of restaurants that follow the raw food philosophy, such as The Raw Truth in Las Vegas which features uncooked lasagne and strawberry pie.

If you don't live in the States you can buy non-cook books to offer eating ideas. The Raw Gourmet by Nomi Shannon (Alive Books), advises you to try your hand at heat-free recipes for spinach mousse, vegetable nori roll-ups and even pizza pate.

celebrities in the raw

Juliano Brotman, an American raw food chef and author of Raw: The Uncook Book (HarperCollins), became a vegetarian as a teenager, before finally deciding to go raw.
"It's great to have this light feeling from eating raw," he says. "And you get all this energy from it. All you have to do is change your addictions, and you're a healthy person."

Like all eating fads, the raw food diet has celebrity followers. American fashion designer Donna Karan says eating raw food has boosted her health and energy levels and helped her lose 10 kilograms.

And many Australians are following Karan's lead - there are now raw food groups all over the country. Rene Beresford founded the Fruitarian Raw Food Network in Queensland more than 12 years ago.

"We don't set rules and regulations for anyone. Each individual is always free to make a choice of what to eat," says Beresford. "But we prefer to eat our food uncooked, mainly green leafy vegetables, nuts, dried fruit, fruit, and all sorts of vegan foods in the natural form. Like having a piece of carob or using coconut juice and the flesh."
And, he says, science backs him up with concrete reasons to bolster the argument that raw food is simply healthier than cooked food.

For one thing, he says, the heat of cooking kills food. "It not only kills bacteria needed for digestion, but also harms essential digestive enzymes. Really it makes sense that anything of food that is natural is far superior than that which is cooked," he says. "If cooked foods were good for us, we would all be more healthy, but we aren't. Our tastebuds are spoiled from day one."

So does being a raw foodist mean no more meals out, and an end to all those satisfying takeaways?

"It is not as difficult as you'd think. Often I just order a salad when I eat out," says Beresford. "Personally I do not go to restaurants, but in the case of a very special occasion, I can always order a vegetarian meal, even though some cooking may have taken place. It's not an everyday thing and so what if once in a while you have a minor indulgence."

But if you're thinking of joining the ranks of the raw foodists, it's best to ease into it gently. If you've been eating junk food all your life your digestive system may have problems coping. Bloating and wind are just some of the symptoms you could experience.

veggie power

Michele Miles, 40, of Adelaide is in the process of going raw, but says she's doing it slowly.

"I am slowly starting to become a raw foodist. I've given up my nightly cup of tea and cookies and incorporating a lot more salads and veges into my diet," she says. She has also bought a food processor in order to make meals as creative as possible. "I don't want to end up just eating pieces of fruit."

"It's very hard - you get cravings. But I'm not doing it to lose weight, I'm thin already. A lot of people do it for that. I'm doing it so I'm more energetic and to get rid of toxins."

But even though a raw food diet sounds like the healthiest eating plan going, some health professionals warn there are dangers.
People who are prone to eating disorders could find that such a strict diet pushes them into becoming obsessed with food, and it could also lead to some nutrient deficiencies, they say.

"Variety is the most important thing when it comes to a healthy diet," says dietitian Tania Ferraretto. "You need lean meat to get enough iron, zinc and protein, dairy or soy for calcium and grains for fibre. If people enjoy eating raw food, fine. But you couldn't really live on raw fruit and vegetables. For most of us, it's not a reality."

Fitness May Cut Death Risk in Metabolic Syndrome

(Reuters Health)

Being fit seems to counter the effects of having the so-called metabolic syndrome, a cluster of risk factors for diabetes and cardiovascular disease, a large study suggests. People with metabolic syndrome have several disorders -- such as abdominal obesity, high blood pressure, elevated blood sugar and unhealthy cholesterol levels -- that set the stage for type 2 diabetes, heart disease and stroke. Up to one in four U.S. adults have such a cluster of risk factors.

Researchers with the new study -- involving more than 19,000 men followed for up to 17 years -- found that those with the metabolic syndrome who were fit were less likely to die during the study period.

Among the nearly 3,800 men with the condition, those who were deemed to be out of shape during treadmill tests were twice as likely as those who were fit to die of cardiovascular disease, or any other cause.

And while men with metabolic syndrome were 89 percent more likely than healthy men to die of cardiovascular disease over the years, this difference was slashed when researchers factored in the men's fitness levels at the start of the study.

Healthy men also showed the benefits of fitness: those who were out of shape at the outset were more than three times as likely as their fit peers to die of cardiovascular disease, according to findings published in the Archives of Internal Medicine.

Dr. Peter T. Katzmarzyk of Queen's University in Kingston, Ontario, Canada, led the study.

Overall, he and his colleagues report, fitness appeared to lower men's death risk regardless of body weight. Those who had metabolic syndrome but were fit were generally overweight and carried much of their fat in the abdomen.

The study participants had all attended the Cooper Clinic in Dallas for evaluations between 1979 and 1995. Previous research there has supported the notion that people can be "fat but fit," and that they can still reap the health benefits of fitness.

In one recent study that followed 2,200 men for 15 years, Cooper researchers found that diabetic men who were overweight yet fit had a death risk similar to that of their fit, healthy peers. They estimated that moderate exercise -- such as walking for 30 minutes five times per week -- would be enough to achieve protective fitness levels.

Exactly why physical fitness may cut death risk even in the face of the metabolic syndrome is unclear, according to Katzmarzyk and his colleagues. Regardless, they conclude, this study "strengthens the argument for aggressive public health campaigns aimed at increasing physical activity levels in the population."

SOURCE: Archives of Internal Medicine, May 2004.

New Survey Finds 78 Percent Low-Carb Success Rate in Losing Weight

No Decrease in Low-Carb Dieting Behavior Seen

CAMBRIDGE, Mass., June 9 /PRNewswire/ -- A nationwide study on low-carb diets released today, has shown that most people who try low-carb diets successfully lose weight -- and a majority of low-carb dieters keep the weight off.

These results are from a survey of 900 adults, conducted independently by Opinion Dynamics Corporation in May 2004. The study found that 78 percent of Americans who have tried low-carb diets in the past two years successfully lost weight. Two-thirds of those people who lost weight have kept it off.

Opinion Dynamics has conducted monthly surveys of low-carb behavior over the past six months. The studies have shown that the percentage of the public currently on a low-carb diet, 12 percent of US adults, has neither increased nor decreased over the past six months.

"The success of the diets, not just in theory but in practice, is the primary reason for the popularity of the diets," said Lawrence Shiman, senior account executive for Opinion Dynamics. "Our research shows that current and former low-carb dieters are very loyal to the diets -- there is no evidence of an imminent decline of interest in the diets."

Additional findings include:

* Only 22 percent of people who have lost weight on low-carb diets say
that they regained some of the weight, and only 9 percent say that they
regained all the weight.

* The median amount of weight lost on low-carb diets is approximately 16
pounds.

* Even among people who have tried low-carb diets and have since
discontinued the diet, 71 percent say they lost weight, and a majority
has kept the weight off.

Results from the most recent Opinion Dynamics survey, entitled "The Success of Low-Carb Diets", are available in white paper form at http://www.opiniondynamics.com/lowcarb.html.

Employee Fitness Gaining More Attention

Des Moines, June 10th, 2004 - Slimmer waistlines in the workplace is a trend some area businesses are striving to find. It's not a hiring trend, but rather a new era in corporate responsibility.

Businesses are spending big bucks to get their employees in shape. That is the new trend. Many metro area businesses are taking on the added responsibility of making sure their employees get their exercise.

Angie Engle, a Wellmark employee, says, "I'm in here every morning, Monday through Friday and twice Monday, Wednesday and Friday. Engle has worked for Wellmark in downtown Des Moines for the past 14 years. She says when she began there was hardly any corporate incentive to get exercise. Now the company has 7 full time wellness trainers offering everything from treadmills to staff dietians.

There may be more behind the motivation than just slimmer employees. "With all the health risks and costs, related health care costs are in the billions of dollars and wellness is really the only way to go now," says Amy Jennings, Wellmark Health Improvement Coordinator.

Wellmark estimates they have saved some 200 thousand dollars on employee paid benefits in just the past 3 years because of their health center.

If you're company does not have a health care center built in you may want to check to see if a gym membership might be re-imbursed.

Assessing the dairy industry's weight-loss claims

New ads for dairy products go far beyond the milk mustache, now promising viewers that eating more dairy foods can help shrink your waistline.

One ad shows a woman eating yogurt to fit into a bikini. Another shows a glass of milk shrinking to an hourglass shape, ending with the tagline "Milk your diet."

But while consuming more milk and yogurt may sound appealing to dieters, losing weight by eating more dairy isn't as simple or clear cut as the ads suggest.

Numerous scientific studies — in both rats and people — do show a link between dairy consumption and weight loss. But to lose weight, dairy dieters still have to dramatically scale back calories. In addition, little independent research has been done on the topic — most of the dairy diet studies have been funded by the dairy industry. And researchers disagree on just how big of an effect dairy foods really can have on weight management.

The dairy diet got a boost in April, when the medical journal Obesity Research published a University of Tennessee study of 32 obese adults, all of whom cut 500 calories from their daily diet for six months. But while the dieters all counted calories, one group consumed three daily servings of dairy foods. Another group consumed one or fewer servings, and a third added extra calcium via supplements. The study, funded by the National Dairy Council, showed the dieters who ate more dairy lost an average of 11 percent of their body weight, compared with 8.6 percent in the supplement group and 2.5 percent in the low-dairy group.

Unexpectedly, the high-dairy dieters lost far more of their weight around their abdomen — losing about an inch more around their waists than the low-dairy dieters. But while the study is provocative, it was small, and by no means conclusive. The dairy dieters lost about a pound a week — the amount that would be expected on a 500-calorie-a-day deficit.

Exactly how calcium and dairy might help with weight management isn't clear. Dairy products, in general, may simply be more satisfying than other foods, making high-dairy dieters less hungry and more likely to stick to their diet. But the claims of the dairy industry go far beyond diets like Atkins, which advocate dairy foods because of their low-carb count.

Read more...

Twelve Reasons to Avoid the South Beach Diet 6/9/04

Twelve Reasons to Avoid the South Beach Diet 6/9/04: Find out why the South Beach diet has more than a few problems...

Eat to Live!

HAVE THE SCULPTURED BODY YOU'VE ALWAYS WANTED... TURN YOUR BODY INTO A FAT-BURNING MACHINE!

Diet this, fad that, late-night TV infomercial, or how about the person we all know that has been on the weekly diet program forever, except that it is a different diet each week and we never see any improvement. Many of my students have come forward asking questions about weight loss, working out, and diet plans. Even though I am not an expert in these fields, I have learned much through the years from the likes of Larry North, Keith Klein, and Steve Langham (noted TV host, nutritionist, and body builder). I am honored to share some concepts that I gleaned from them - ideas that made a difference for me. I know, if you are disciplined, they will make a difference for you.

As we begin this process, let's realize that simple disciplines, repeated over time, have a huge impact on the final outcome, especially as it relates to eating. One reason to change your eating habits is how those habits REALLY effect us. When you eat cheese, it doesn't do anything to you during the moment you consume it. However, over time, look what it REALLY does to a person. Same thing, if you eat energy-providing foods daily, you will not see any effects when you eat it. However, over time, the cumulative results will be that, in many cases, the body you have always dreamed of. Think about it! If you make a one-tenth of one-percent improvement in your eating habits every day, what are you going to look like after a year?

Now let's look at the three ways most people eat:

1. OUT OF CONTROL No regard to what they consume, frequent stops at fast-food establishments, sugar binges, no regard for nutrition labels; in many cases, geared towards cheeses, sugar, oil, butter, fried foods, etc. This equates to health challenges down the road.

2. WATCHING THE LABELS Only buys foods based on reduced fat, less sugar, etc. They believe that they are participating in weight loss because of they "buy" based on labels. This is a better choice than the Out-of-control Program, above, but the results are not very dramatic. This is a small step in the right direction; a better "bad" choice.

3. FIRE YOUR METABOLISM - EAT TO LIVE! Use protein to "fire" your metabolism. Every time you "fire" your metabolism, you burn fat. Your daily goal should be to hit around 150 grams of protein each day. It takes a lot of work and discipline, yet over time the results can be dramatic. Have the sculptured body you have always desired. It's amazing what this program will do for how you look, even if you don't hang out at the gym!

Let's look at a sample menu: BASIC OUTLINE AND SAMPLE MENU Eat six meals a day, one every three hours. 85-percent of the time, you must stay on track. 15-percent of the time cheat and CHEAT big. An easy way to do this is to stay on track Monday through Friday. Saturday and Sunday, cheat. Overall goal: 150 grams of protein per day. If you're working-out or exercising regularly, there no need to count carbohydrates or calories. I have a good friend that counts carbs yet he never loses weight.


BREAKFAST 8 egg-white omelet and Cream of Rice. The omelet prepared with nonfat Pam. Use Molly McButter instead of butter. Use Equal instead of sugar. Add 30 grams of protein powder to the Cream of Rice, or 1 Protein Smoothie with watered down fruit juice, frozen fruit, banana, uncooked oatmeal, and at least 30 grams of protein.


NEXT FOUR MEALS (one every three hours) 6 oz. grilled chicken. 10 oz. of fat-free Ore Ida Hash Brown Potatos or a baked potato. Plain nonfat yogurt and ultra promise butter or 1 Omega cup of Cream of Rice with 30 grams of protein powder added or 1 protein smoothie


10:00 PM, LATE EVENING SNACK (fire your metabolism while you sleep) 6 Egg Whites Omelet, dry, no oil or butter Use nonfat Pam in the pan or add 1 can of albacore tuna, zero fat on the label (make sure to brush your teeth afterwards!)


GUIDELINES in case of a grilled chicken emergency Dairy Queen Burger King Wendys McDonalds Chick-Fil-A Order with no butter on bun; i.e., "plain." Turkey is a good substitute for chicken


NO-NOs No fried foods No canola oil No salmon No mayonnaise No salad dressing No cheese No oil No butter No sugar No looking at menus in restaurants. Always tell them exactly what you want and how to prepare it. "I'll have an egg white omelet with broccoli & mushrooms, no oil or butter, and ask them to use no fat Pam.


DOs Do use Pace Picante Sauce on your egg-white omelets Do use Tabasco Sauce Do use mustard Do take before and after pictures Do eat nonfat Mexican food - no butter; cheese; no oil; grill the chicken dry; if using tortillas, use corn instead of flour. Chicken Fajaitas are a great source of protein Do have an exercise program - something as simple as riding a stationary bike. Remember, if you have a strict exercise program, you do not need to spend time counting calories or carbohydrates. Do add fibrous carbohydrates to your omelets, such as broccoli and mushrooms Do sprinkle protein powder on your hash browns and baked potatoes Do snack on protein bars Do read nutritional labels Do stay away from 3.0-and-above fat grams Do divide the grams of sugar by four to know how many teaspoons of sugar are in each item Do write down exact goals. Add benefits to your reaching the goal, add consequences by not reaching the goal. Have a BIG reward for making it under a certain timeframe. Do find a restaurant that caters to weight lifters, they know the correct way to prepare food. Do have an accountability team assigned to hold you accountable. Do have fun when you cheat. Do drink tons of bottled water Do drink 12 oz. of carrot juice when possible

After reading this and all the ins-and-outs, you might be saying that this is too much. That's a choice. Whatever your choice may be, please know that I honor it. I will share with you that the easiest way to make a slight modification in your eating habits is something as simple as eliminating all oil, cheese, and butter from your consumption. If you order at restaurants, ask them to prepare your meal without those items. When you cook at home, use Pam and Molly McButter. These simple disciplines will certainly guarantee you a change in the shape of your body and the way you feel within 30 days.

For myself, there was a time in my life that I was 240 pounds; which, for my height, was about 30-pounds overweight. I fell back on the teachings of my friends, followed this menu faithfully for 90 days, and went down to 195!!!!! Now, I was in the gym riding the stationary bike, three days per week during this timeframe. However, simple disciplines over 90-days resulted in losing 45-pounds of BODY FAT... and keeping the corner alteration shop very busy!

Regardless of your level of participation in the "Eat to Live" menu, keep me posted as to your progress. I will be part of your accountability team, just send me an e-mail. Today, I follow the "Eat to Live" program 85-percent of the time. I work out occasionally and keep my weight at a solid 225 pounds. I feel better than I did 15 years ago. I jump out of bed each morning in anticipation of what the day will bring. It's a wonderful way to feel and I hope that something in this program might make a difference for you.


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About The Author

Chuck Bauer is an accomplished speaker, writer, and author. He has performed hundreds of trainings and workshops throughout North America. He is a member of the National Speakers Association, Coach University, and Attraction University. When he is not training or writing, you can find him at the gym where he is a committed bodybuilder or at the local airport pursuing his life long love of aviation as a private pilot. Find out more about Chuck and the Enspiron Training Company at www.enspiron.cc

'Yo-yo dieting’ may harm immune system

(Associated Press)

Study: Maintaining same weight has positive effect

A new study has found that “yo-yo dieting” — repeatedly losing, then regaining weight — may harm a woman’s immune system.

The study by the Fred Hutchinson Cancer Research Center also found that maintaining the same weight over time appears to have a positive effect on a woman’s immune system, according to one of the lead researchers.

Researchers in the study, published Tuesday in the Journal of the American Dietetic Association, interviewed 114 overweight but otherwise healthy sedentary, older women about their weight-loss history during the past 20 years. The women had to have maintained a stable weight for at least three months before joining the study, which was funded by the National Cancer Institute.

The study, which found that long-term immune function decreases in proportion to how many times a woman has intentionally lost weight, measured natural killer cell activity in the women’s blood. Natural killer cells are an essential part of the immune system, killing viruses and leukemia cells, said Cornelia Ulrich, senior author and an assistant member of the Hutchinson Center’s Public Health Sciences Division.

Low natural killer cell activity has been associated with increased cancer rates and a higher susceptibility to colds and infections, she said.

“While one weight-loss episode of 10 pounds or more in the previous 20 years was not associated with current natural killer cell activity, more frequent weight-loss episodes” were associated with a significant decrease in such activity, Ulrich said.

The study found that women who maintained a fairly stable weight over several years had higher levels of such cells than those whose weight frequently fluctuated.

Those who reported losing weight more than five times had about a third lower natural killer cell function, the study found. Conversely, women who maintained the same weight for at least five years had 40 percent greater natural killer cell activity as compared to those who maintained their weight for fewer than two years.

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Diet Gurus Agree on Basics for Weight Loss

(The Atlanta Journal-Constitution)

Williamsburg, Va. --- This Colonial town has long been the site for history, but it may have reached new historic heights Friday when dueling diet doctors agreed on some basic ways to lose weight.

Reduce trans fat, saturated fat and refined starches and sugars.

Increase fruits, vegetables, whole grains, fibers and nutrients.

Replace bad fats with good fats, control portion size and total calories.

And, oh yeah, increase physical activity.

The Friday morning panel was one of the final sessions in the Time/ABC News Summit on Obesity. It was aimed at simplifying diet messages.

The discussion focused on bad carbs vs. good carbs, low fat vs. low carb and calorie counting vs. carb counting. Among those at the table were the authors of "The South Beach Diet" and "The Zone" and the chairman of the Atkins Physicians' Council.

The debate was so passionate that at one point, moderator Philip Elmer-Dewitt, sciences editor of Time magazine, said, "Children, don't make me stop the car."

In the end, however, all agreed that reducing refined starches and sugars might be one of the most important steps to weight loss.

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Don't take a vacation from working out

The Orange County Register:

Taking a summer vacation doesn't have to mean putting exercise or physical activity on hold. With some planning, you can incorporate fitness activities into your vacation. And you may even try something new along the way.

How to succeed: Keep an open mind and be flexible.

It's a matter of viewing the vacation as a journey of discovery, maybe a fitness treasure hunt.

I've found that whether it's Seattle or Milan or Manila, we are never devoid of opportunities to stay fit. We just have to seek them out.

Here are some suggestions:

Checking out hotel/cruise ship gyms. Hotel fitness centers have come a long way in providing a choice of activities. Some even have classes taught by capable instructors. When you know where you're staying, call the hotel or go to the hotel's Web site to find out what fitness amenities are available. Make sure to ask about fees. Usually, there's a daily fee and a weekly fee.

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KFC is not good for you!

Washington, DC, Jun. 4 (UPI) -- KFC Corp. has settled false advertising claims regarding the nutritional value of Kentucky Fried Chicken with the Federal Trade Commission.

The FTC's complaint charged KFC with making false claims that eating KFC fried chicken, specifically two Original Recipe fried chicken breasts, is better for consumers' health than eating a Burger King Whopper. Although it is true the breasts have slightly less total fat and saturated fat than a Whopper, they have more than three times the trans fat and cholesterol, more than twice the sodium and more calories, the FTC said in a release.

A second ad falsely claimed eating KFC fried chicken is compatible with "low carbohydrate" weight-loss programs. The claim is false, the FTC said, because "low carbohydrate" weight-loss programs such as the Atkins Diet and the South Beach Diet specifically advise against eating breaded, fried foods.

A consent agreement is for settlement purposes only and does not constitute an admission of a law violation. If the violations are repeated, companies face an $11,000 civil fine for each occurrence.

Is the Atkins Diet really that expensive?

Source: Atkins Health and Medical Information Services

NEW YORK, June 4 /PRNewswire/ -- For millions of Americans, the Atkins Nutritional Approach(TM) (ANA) has proven to not only help lose and maintain weight, but also to reduce the risk parameters for certain diseases and aid in a healthier way of living. And the Atkins lifestyle is flexible enough for anyone to follow regardless of their weekly food budget.

"We think it's wonderful that people are coming back to consuming whole foods and are cutting out carb-laden processed and refined foods with so much added sugar," says Colette Heimowitz, Vice President of Education and Research, Atkins Health and Medical Information Services. "One of the best aspects of the ANA is that it is a program that can fit into almost any budget. It is incorrect and damaging to characterize eating whole foods as a luxury only the rich can afford. While this notion plays into the pockets of manufacturers of processed foods, it couldn't be further from the truth. Unfortunately, by perpetuating this myth about whole foods, those parties responsible support unhealthy long-term eating habits."

So how does someone adapt a controlled-carbohydrate lifestyle to their personal income? There are endless ways says Heimowitz.

Costs can easily be controlled by incorporating a variety of protein choices into daily meals. Lower priced cuts of meat and poultry can be substituted in dishes and offer the same nutritional value for consumers following the ANA as more expensive prime cuts. Canned fish and less pricey selections such as cod and catfish are alternate protein types that help individuals control their carbs even on a budget.

Tofu is a valuable source of protein that can bring diversity to your meals while staying on a budget. Mixing tofu with chili and low-glycemic legumes and vegetables creates eclectic vegetarian dishes that add variety.

Frozen vegetables and fruits that have no added sugars can also be less expensive and still provide the same dietary value as fresh produce. Options like frozen broccoli, spinach, and berries can add flavor to any dish and still be low in carbohydrates.

Hearty stews and casseroles that include protein choices like chicken or beef along with vegetables such as squash, zucchini and eggplant can feed the whole family without spending time and money on intricate dishes.

"Resources like The Atkins Shopping Guide are invaluable in helping consumers figure out how to shop in grocery and convenience stores while staying on their personal budget," says Christine Senft, Executive Editor, Atkins Health & Medical Information Services. "Learning what to buy and what to avoid is helpful for anyone, and the Shopping Guide puts this information in an easy-to-follow format."

How consumers shop also helps control grocery bills. Buying in bulk when possible and freezing leftovers can ensure consumers get the most for their money.

"It is important for people to realize that with a little ingenuity and creativity in the grocery store and kitchen, they can reap tremendous health benefits from whole foods without the necessity of preparing elaborate gourmet meals," says Heimowitz.

The Atkins Nutritional Approach(TM) (ANA) is a scientifically validated strategy for weight control and good health based upon controlling carbohydrates. The ANA stresses nutrient-dense carbohydrates as part of a balanced eating plan that includes protein and balance of good fats, while restricting carbohydrates with the greatest impact on blood sugar. The ANA provides each person with the knowledge and tools, including the four phases of Atkins, to optimize their health and find the individual level of carbohydrate intake below which weight loss is achieved and above which weight gain occurs.

Triathlon is 'ultimate finish' on woman's road to fitness

Two years ago Jenn Smith never dreamed of doing a triathlon, but that was before she lost 120 pounds.

The Goshen woman, 27, decided to cap her fitness success with the 25th annual running of Morgan's Little Miami Triathlon. She'll be competing with her cousin Sally Dwyer, 27, of Anderson.

"Before I lost the weight, I never thought I could do something like this," Smith said. "I thought a triathlon would be the ultimate finish."

The duo began training in mid-January and ran the Heart Mini Marathon and a Flying Pig Marathon relay along the way. Smith said they were so gung-ho they even went a little overboard on their workouts.

"Guys at the gym kept saying, 'You're wearing us out,' " Smith said, laughing.

Smith said she wasn't ready to get into a swimsuit "just yet," so the canoeing, running and biking aspects of the Little Miami Triathlon were a perfect triathlon combination. The pair visited Morgan's Canoe for a practice run, learning how to steer their canoe correctly and feeling out the course.

After cross-training in the past few months, Dwyer and Smith put all three events together in a trial run May 30. They have high hopes for the main event, and they're hoping to do better than just finish.

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Fitness getting more personal as people hire trainers

As her wedding anniversary approached last year, Michelle Fischel decided it was time to get serious about losing weight.

But instead of signing up for a traditional exercise class, the Palm Coast resident decided to take the plunge and get a personal trainer.

"In the first six to eight weeks, I dropped a dress size," Fischel said recently during a weekly visit to Bodez by Tasso Personalized Fitness Center, 1140 W. Granada Blvd.

Personal trainers, who design individual workout programs, are not just for the rich and famous anymore. Locally rates range from $20 to $55 an hour.

Personal training, fitness assessment, strength training and stretching exercises have become staples at fitness facilities across the United States, according to a 2003 survey by the San Diego-based IDEA Health & Fitness Association.

"The increased interest in personal training suggests that consumers are realizing that noteworthy results in exercise come from systematic and structured fitness plans developed by qualified experienced professionals," Len Kravitz, an association spokesman, said in a prepared statement.

Bodez owner Tasso Kiriakes, a longtime proponent of personal training, no longer offers group exercise classes at his facility.

"It was a decision that we made. For others it (exercise classes) still works," Kiriakes said during a recent interview.

His clients can still come to just take advantage of the club's exercise equipment or participate in Healthy Inspiration, a women's only weight loss and lifestyle program that combines diet and exercise.

"Most people who go to fitness centers do so for weight loss but they are not always sure how to work out properly," Kiriakes said.

The American Council on Exercise, a workout watchdog group, seems to support that statement. The council estimated 50 percent of people who start an exercise program quit within the first six months.

"Not having the commitment, motivation, and/ or knowledge of fitness can be a big barrier to sticking with your exercise routine. A few sessions with a well-trained, certified fitness professional can help refine and recommit yourself to your workout program," the council said in a recent article at WebMd.com.

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Interactive Fitness Game Aims At Women

Developer ResponDesign has recently announced an interactive fitness game targeted specifically at Xbox-owning women. Entitled Yourself!Fitness, the game takes the player's height, weight, and other physical characteristics into account and tailors a fitness plan accordingly. ResponDesign says that Yourself!Fitness is the first in a line of several "games that are good for you."
The game emphasizes personalization and goal setting with the focus on fitness, led by an onscreen personal trainer who suggests specific exercises and diets to the players. Additonally, a "virtual gym" powered by Xbox Live will allow users to discuss their achievements or chat while working out. Fitness analysis, workout environments, music options, and a heart rate monitor are some of the title's other inclusions.

Yourself!Fitness is due out on the Xbox eventually; ResponDesign has not yet mentioned a release date, nor have they hinted at the next game that will potentially be good for us.

Trimspa X32 Story

(WHAS11.com)

Weight Loss Wednesday: Trimspa X32

We continue our weight loss Wednesday segment today with a look at a product that really changed the look of at least one Derby guest this year.

Everyone was talking about how thin Anna Nicole Smith is now, but we wondered: What's in the pill, and if its safe?

This was curvy actress/model Anna Nicole Smith, looking overly voluptuous. In eight months, the new Anna Nicole, less 69 pounds.

She gives credit to a diet supplement called Trimspa-X32.

Mindy Parker tried trimspa last year.

“I like taking it, because if you’re an eater, you won't eat as much anymore ever. So that's a good part about it.”

The 19-year-old says she has battled a weight problem since she was a kid. She's tried all kinds of diets, but nothing seemed to keep the weight off long term. This was the first time Mindy had ever taken a diet supplement.

“I wasn't really working out when I was taking it. I was just watching what I was eating, doing high protein.”

After two months of taking one to two Trim Spa pills, three to four times a week Mindy said she lost eight pounds. Even though she saw good results she decided to stop using it: “Because it made you feel like your heart would skip a beat. It would do the whole time your taking it.”

Fitness program GoGirlGo! hopes to get 1 million inactive girls going

USA TODAY

Peer pressure. Low self-esteem. Fear of competition.
These are just a few of the reasons fitness experts give for why some girls don't strap on a pair of running shoes, pick up a tennis racket or unroll a yoga mat.

To counter those obstacles, the non-profit Women's Sports Foundation, founded 30 years ago by tennis legend Billie Jean King, is trying to get girls ages 8 to 18 exercised about exercise.

The program, called GoGirlGo!, is rooted in government and medical statistics that link inactivity to increasing rates of obesity and other health problems, including breast cancer and osteoporosis, and escalating health costs.

"The inactivity of youngsters has long-term consequences we can't ignore," says Donna Lopiano, foundation executive director.

During the three-year initiative, the foundation hopes to get 1 million girls active and keep another 1 million girls from stopping their activity. The program will track their participation.

Read more...