TOPS #0658

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Depression and Diet / High-Fructose Corn Syrup

Junk food blues: Are depression and diet related?

Are depression and diet related? Can a junk food diet increase your risk of depression?

Answer

from Katherine Zeratsky, R.D., L.D.

Depression and diet may be related. Some preliminary research suggests that having a poor diet can make you more vulnerable to depression. Researchers in Britain looked at depression and diet in over 3,000 middle-aged office workers over the course of five years. They found that people who ate a junk food diet — one that was high in processed meat, chocolates, sweet desserts, fried food, refined cereals and high-fat dairy products — were more likely to report symptoms of depression.

The good news is that the people who ate a diet rich in fruits, vegetables and fish were less likely to report being depressed. These findings are in line with other research that has found that healthy diets can protect against disease. For example, studies show that people who follow the Mediterranean diet, which emphasizes fruits, vegetables and fish, and limits meat and dairy products, have lower rates of Parkinson's and Alzheimer's diseases.

More research needs to be done on the connection between depression and diet. In the meantime, you might want to eat your veggies and cut back on the junk food.

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  High-fructose corn syrup: What are the health concerns?

What are the health concerns about high-fructose corn syrup?

Answer

from Jennifer K. Nelson, R.D., L.D.

High-fructose corn syrup, sometimes called corn sugar, has become a popular ingredient in sodas and fruit-flavored drinks. In fact, high-fructose corn syrup is the most common added sweetener in processed foods and beverages. Given how ubiquitous high-fructose corn syrup is, some people are concerned about possible adverse health effects.  

Research studies have yielded mixed results about the possible adverse effects of consuming high-fructose corn syrup. Although high-fructose corn syrup is chemically similar to table sugar (sucrose), concerns have been raised because of how high-fructose corn syrup is processed. Some believe that your body reacts differently to high-fructose corn syrup than it does to other types of sugar. But research about high-fructose corn syrup is evolving.

Some research studies have linked consumption of large amounts of any type of added sugar — not just high-fructose corn syrup — to such health problems as weight gain, dental cavities, poor nutrition, and increased triglyceride levels, which can boost your heart attack risk. But there is insufficient evidence to say that high-fructose corn syrup is less healthy than are other types of added sweeteners.

Recommendations from the American Heart Association — not a part of official U.S. dietary guidelines — say that most American women should consume no more than 100 calories a day from added sugar from any source, and that most American men should consume no more than 150 calories a day from added sugar, and that even less is better. That's about 6 teaspoons of added sugar for women and 9 for men.

It's prudent to consume any added sugar only in moderation. Consider these tips to cut back:

·         Avoid sugary, nondiet sodas. Drink water or other unsweetened beverages instead.

·         Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, skip the non-nutritious, sugary and frosted cereals.

·         Eat fewer processed and packaged foods, such as sweetened grains like cookies and cakes and some microwaveable meals.

·         Snack on vegetables, fruit, low-fat cheese, whole-grain crackers, and low-fat, low-calorie yogurt instead of candy, pastries and cookies.

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Expert Q&A: Tips from 'The Biggest Loser'

An interview with Cheryl Forberg, RD

By Kathleen M. Zelman, MPH, RD, LD WebMD Feature

Watching contestants on NBCs The Biggest Loser slim down can be motivating to anyone who wants to lose weight and get healthier. Although The Biggest Loser contestants enjoy the advantage of constant professional supervision, people at home can also succeed at weight loss by following the same basic diet and fitness principles. Cheryl Forberg, RD, a dietitian with The Biggest Loser,shares the secrets of how she has helped contestants lose weight -- and keep it off -- since the show began in 2004.

What motivates most people to stop making excuses and make the commitment to lose weight?

There are multiple factors that can trigger a person to finally make the necessary changes to lose weight. It could be a trip to the doctor and a diagnosis of type 2 diabetes or heart disease. Parents who cannot participate in family life (because of weight or health issues) are motivated by their desire to be able to join their kids. Other motivators are negative experiences, such as trying to squeeze into an airline or movie theater seat, buying extra large-sized clothing, or no longer being able to wear their wedding ring. The psychological impact of feeling inferior because of size or any of the stigmas associated with overweight people can be powerful motivators to get down to a healthier weight.

What are some of the habits that caused the contestants to become overweight?

No two people are alike, but in general, before coming to The Biggest Loser ranch, contestants skipped meals, ate large portions, drank too many liquid calories, ate too much white stuff (sugar, potatoes, rice, pasta, bread), and did not get enough exercise or eat enough fruits and vegetables. Most people didn’t have a diet plan, ate on the run, standing up, in their cars, or at their desks. Most importantly, they prioritized everything over their own health, and food was more important than the number on the scale.

Can someone at home expect to see results similar to the contestants on the show?

Yes, they can be successful, but not in the same way as the contestants on the show. It is a reality show, but it is not reality for most people to have a trainer, incredible equipment, fabulous food, cooking experts, and the luxury of weight loss as your full-time job.

And don’t expect huge weekly weight loss like on the show. Shoot for 2-3 pounds a week. Larger people may lose more in the beginning, and anyone who has never exercised will see bigger results once they start moving more.

We try to impart education on the show to help people lose weight at home. Seeking professional help from doctors and registered dietitians, along with using our guidelines, can help most people find success.

What are your best weight loss tips to help people at home get results?

If you really want to get the scale moving, one of the biggest first steps is to lose the white stuff, like sugar, white bread, pasta, rice, and potatoes. It sounds simple, but can be a really big change. Most people don’t realize how much sugar and refined flour is in condiments, breads, tortillas, muffins, baked goods, and bagels. Start by replacing white bread, rice, and pasta with whole grains, and instead of cakes, cookies, and candies, eat more fruit.

Keep in mind that the quality of the calories is just as important as the quantity. If you focus more on eating nutrient-rich foods, you don’t have to worry as much about calories.

Start recording what you eat in a food record. Just by writing down what you eat, you take ownership that you ate it -- and that can be a powerful motivator to eat more healthfully.

Find a fitness routine that you can stick with on most days.

What type of diet do the Biggest Loser contestants follow?

Calorie levels are individualized for each person, but in general we rarely go below 1,200 or above 2,400 calories per day. With the exception of skim milk, most of the calories come from food instead of beverages because food is more filling than drinks. The food selection is based on nutrient-rich foods that provide good nutrition, fiber, and meal satisfaction for the least number of calories.

Here is the nutritional breakdown of the diet they follow:

45% of calories from healthy, whole-grain carbs.

30% of calories from lean protein from chicken, turkey, dairy.

25% of calories from healthy fats like olive oil, nuts, seeds, and avocado.

3 meals plus 2 snacks daily.

4 cups of fruits and vegetables daily.

When contestants are hungry or tired, we reevaluate the food budget to make sure they are getting enough food to fuel their activities and that the combination of foods is satisfying. In fact, at times we have trouble getting them to eat all their calories. On the flip side, when the scale gets stuck, we might cut back on the grains.

What is the role of a registered dietitian on the show?

Prospective cast members come out for a week, and during that time I conduct a nutritional assessment and diet history. Once they are selected, I see each one for an individualized consultation about their diet plan and give them instructions on the importance of keeping a food record, which they send to me daily. From their food records, I create a spreadsheet to ensure they are getting enough nutrients and food.

How are meals prepared for cast members?

Our goal is to educate them on healthy cooking techniques and weighing and measuring normal portions, and to provide them a full refrigerator of healthy foods they use to prepare their own meals. We have a library of delicious recipes, and bring in guest chefs to share their healthy cooking techniques. For the most part, because their days are so full, cooking is simple. So a typical meal may be a grilled chicken breast, salad, veggies, and a whole grain.

Part of the process is to help the cast learn how to prepare meals so they can continue to do so when they leave the show, because many of them have never cooked and relied on eating out, and on packaged and convenience foods.

What is your secret to helping cast members keep up their new healthy lifestyles when they leave the show?

Generally, if they are still in the weight loss phase, their diet plan does not change much until they reach their weight goals. They also have my contact information if they have questions or need my help.

Most of the contestants continue working out hard and following the diet plan because they all come back for the finale, and that competitive spirit helps them stay focused on eating healthy and exercising. For continued success, we advise them to change the environment that led them to being overweight and surround themselves with people who are supportive.

How does competition help people lose weight?

Whether it is on our show or with your friends at work, contests establish timeframes to help people stay focused on their goal of improving health and losing weight. That sets up the framework that becomes reinforced when the numbers on the scale go down and they start to see positive changes. It gives people happiness, confidence, and a feeling of satisfaction that working together with like-minded people can help you achieve your personal goals.

What kinds of exercise are recommended for people at home?

First, check with your doctor before you start exercising.

Just moving more is a great way to start, and then push yourself out of your comfort zone to be more physically activity. Walking the dog is a good start but it doesn’t constitute a workout. Set up an evaluation with a fitness trainer to establish a basic routine that works all your muscle groups and includes aerobic activity and strength training. Strive to incorporate a workout into your daily routine on most days.

How do contestants keep the weight off after the spotlight is gone?

Long after the finale and lots of lost weight, contestants stay in touch with each other and continue to share a wonderful support system. The support they receive from their communities, peers, family and friends is critical to their continued success. Several contestants flew to San Francisco to compete in a marathon together. They have Facebook groups, and many go on to be motivational speakers to share their success stories. All of these things help them stay focused on their personal commitment to eating healthy and exercising.

Once they achieve their goal weight, they slowly dial up the calories in increments of 50-100 and dial down exercise intensity to find the sweet spot of maintenance. Many folks continue to keep a food journal. By the end of the show, they are walking calorie counters who understand the role of calories in and calories out as the formula for weight loss.

What motivates most people to keep the weight off?

They are so happy and proud of their accomplishment and never want to go back to those negative feelings associated with being obese. The seductive feeling of happiness and what a healthy body feels like is intoxicating and matters more than food.

Sample 'Biggest Loser' Diet Plan

Here's a sample day on the Biggest Loser 1500-calorie diet plan: 

Breakfast

1/2 cup fresh diced melon

Oatmeal (1/2 cup dry old-fashioned oatmeal, cooked with 1 tablespoon ground flax and 1 cup water), sprinkled with cinnamon and 1 tablespoon chopped walnuts).

1/2 cup fat-free vanilla yogurt

Mint tea

Midmorning Snack

1 fresh pear, sliced and topped with 1/2 cup fat-free ricotta and drizzled with 1 teaspoon honey

Lunch

Mediterranean turkey pita sandwich made with one 4-inch whole-wheat pita bread, 4 1/2 ounces thinly sliced lean turkey breast, 1/2 roasted red bell pepper, 2 pieces Romaine lettuce and 2 teaspoons mustard

Sparking water with orange slice

Midafternoon snack

1 nonfat mozzarella string cheese stick

1 medium orange

  Dinner

4 ounces grilled lean flank steak with 2 grilled Roma tomatoes 

Large tossed salad (2 cups mixed greens, 1/4 cup sliced cucumbers, 1/4 cup sliced mushrooms) with 2 tablespoons light Caesar dressing

3/4 cup whole wheat couscous

1 cup nonfat milk

  Evening Snack

3/4 cup nonfat Greek-style yogurt with 1/4 cup low-fat granola and 1/4 cup fresh blueberries

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Better Together: Food Pairings for a Nutritional Powerhouse

Food Combos for Optimal Health

By Chan Tran

  Like peanut butter and jelly or chips and salsa, some foods are just meant to go together. But unlike these combos, some foods pair well not just for taste -- but for better nutrition. When specific components in food interact, they have a synergistic effect, producing health-promoting benefits that surpass eating either food alone. "Each food brings different properties and compounds to the table that, together, pack a bigger punch," says Robin Barrie Kaiden, a registered dietitian.

Each food brings different properties and compounds to the table that, together, pack a bigger punch.

Robin Barrie Kaiden, RD

Tomato & Broccoli

If you're concerned about your prostate health, consider having a bowl of homemade tomato soup with a side of steamed broccoli for lunch. These vegetables are known for their cancer-fighting properties -- and, according to a University of Illinois study funded by American Institute for Cancer Research and the USDA, the broccoli-tomato combo is better at shrinking prostate tumors than when you eat either vegetable alone.  "Scientists currently believe that the two foods contain different compounds that work on separate anticancer pathways, using separate mechanisms to ward off cancer," Kaiden says. And cooking your vegetables may be more beneficial than eating them raw. A study published in 2008 in "The Journal of Agriculture and Food Chemistry" found that cooking increases the total antioxidant capacity of certain vegetables -- including broccoli and tomatoes.

Simple Recipes for Powerful Pairings

If you're short on ideas for meals that include these nutrient-packed combos, Jackie Newgent, author of "Big Green Cookbook" has some tempting suggestions. Scrambled Veggies and Eggs -- Tomatoes + Broccoli combo Saute 2 handfuls each of chopped tomatoes and broccoli with a large diced shallot in canola oil until broccoli is crisp tender. Add 2 whisked eggs and scramble. Season with sea salt and black pepper to taste. Sprinkle with Gruyère cheese and fresh tarragon, if desired. Spinach Salad with Orange Vinaigrette -- Iron + Vitamin C combo Sprinkle fresh baby spinach with thinly sliced red onion and sliced almonds. Serve with orange vinaigrette on the side: Whisk together 3 tbsp. of canola oil, 2 tbsp.each of cider vinegar and orange juice concentrate, 1 minced shallot, a pinch of sea salt and freshly ground black pepper. Greek Breakfast Sandwich -- Prebiotics + Probiotics combo Saute a handful of chopped onions, leeks, and asparagus in a little oil or butter; add eggs mixed with a dollop of Greek yogurt and scramble until done. Season to taste and serve with kefir cheese or other cheese between whole grain sourdough toast. Herbal Orange Bulgur Salad -- Whole Grains + Onion/Garlic Pour 1 1/4 cups of simmering orange juice over 1 cup of bulgur wheat. Stir in a mixture of 1 large diced Spanish onion and 2 minced garlic cloves sauteed in extra-virgin olive oil. Chill. Stir in generous amounts fresh parsley and mint. Add sea salt to taste. Sprinkle with your choice of nuts.

Spinach & Oranges

Popeye may have found his strength from simply eating his spinach right out of the can, but you may want to consider having a little vitamin C along with yours. Your body needs iron -- found in dark, leafy greens such as spinach, as well as beans and lean meat -- to transport oxygen to your blood cells. But the fact is that the average healthy adult only absorbs about 10 to 15 percent of his dietary iron intake. Vitamin C aids in iron absorption -- and eating foods rich in iron and vitamin C together can help your body absorb iron to the max. Try adding 1/2 cup of bell peppers to a corn and black bean salad, or 1 cup of strawberries to a spinach salad, suggests Barrie. For a quick boost, squeeze vitamin C-rich lime or lemon juice on your iron sources. Use 3 tsp. of lemon or 4 tsp. of lime juice to aim for 10 percent of the Daily Value of vitamin C, suggests Jackie Newgent, a registered dietitian and author of "Big Green Cookbook" and the award-winning "The All-Natural Diabetes Cookbook."

Yogurt & Oatmeal

Jump start your day with a P&P -- prebiotic and probiotic -- parfait. Layer sliced bananas, cooked oatmeal and Greek yogurt -- then drizzle with a little maple syrup or honey. Prebiotics are indigestible nutrients found in a variety of foods -- especially high-fiber foods -- and include bananas, oatmeal and honey. Probiotics are the beneficial bacteria that live in your gut -- and are also found in fermented foods like yogurt. The pairing of the two contributes to healthy digestion and immune function. According to the National Institutes of Health, when probiotics and prebiotics are mixed together, they form a symbiotic bond. "They have a synergistic relationship because prebiotics feed the probiotics," says Nancy Clark, a registered dietitian and author of four books geared toward athletes' nutrition needs, including "Sports Nutrition Guidebook." To avoid the post-lunch bloat, include prebiotics and probiotics in your midday meal. Opt for a spinach artichoke dip made with yogurt, chopped spinach and artichoke. Add lemon, garlic, sea salt and pepper to taste -- and serve with buckwheat crackers or bread.

Whole Grains & Garlic/Onion

For a mineral boost, try snacking on hummus made with fresh garlic and onions spread on a slice of whole grain bread. A study published in 2010 in the "Journal of Agricultural and Food Chemistry" found that combining garlic or onions with whole grains may help boost the absorption of iron --- which is needed for healthy red blood cells --- and zinc, which aids in energy metabolism, immune function and protein synthesis. According to Kaiden, cysteine, an amino acid found in garlic and onions, increases iron absorption by 70 percent and zinc absorption by 160 percent in whole grains. "After adding 1 to 2 chopped cloves to your recipe, allow it to sit for a few minutes before cooking to maximize your health benefits," she says. Toss in fennel for an added boost. It not only has its own anti-cancer properties --- fennel also neutralizes garlic breath. Chew on couple of teaspoons after a garlicky meal.

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Health Benefits of Eggs

10 Health Benefits of Eggs

Some of you may have eaten eggs over the Easter weekend so I thought I'd post ten health benefits of eggs (and it doesn't count if they were chocolate eggs!)

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

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Nutritionists are taking a fresh look at the health benefits of eggs.

By Star Lawrence  WebMD Feature

Reviewed By Louise Chang, MD

How could anyone hate an egg? Yet, 20 years ago, the dietary naysayers decided that the cholesterol in eggs was translating to artery-clogging cholesterol in the blood -- and eggs splattered onto the no-no list.

Finally, some scientists at the Harvard School of Public Health looked at a population of 117,000 nurses who had been followed for eight to 14 years and found no difference in heart disease risk between those who ate one egg a week and those who ate more than one egg a day.

Another study reported in the Journal of the American College of Nutritionfound that eggs tended to satisfy obese and overweight subjects more than a bagel breakfast with an equal calorie count. Eggs might even be a good diet food!

Nutritionists Weigh In

"I am very happy with eggs," Ruth Kava, PhD, RD, director of nutrition for the American Council on Science and Health, tells WebMD. "Eggs have a high nutritional value, an excellent quality of protein, are only 70 to 80 calories each, and are not high in fat."

Patricia Kendall, PhD, RD, professor and food and nutrition specialist at Colorado State University in Fort Collins, tells WebMD she agrees that the cholesterol in eggs should not put them on the roster of the forbidden.

On the Food Guide Pyramid put out by the government, eggs are part of the protein-rich food group of meat, poultry, fish, dry beans, eggs, and nuts. Two to three servings from this group are recommended each day. One egg would be equal to one-third to one-half of a serving from this group.

The American Heart Association says that one egg a day is acceptable, but to keep in mind the cholesterol in that egg along with the other foods that you eat in the day. Those with heart disease, diabetes, or a high level of LDL 'bad' cholesterol should probably choose a small or medium egg vs. larger ones which have more cholesterol. Remember that egg whites have no cholesterol.

A large egg represents less than 4% of the daily calorie intake of a person eating 2,000 calories a day; it provides 10% of a person's daily recommended protein, and valuable iron, B vitamins, and minerals, including the folate recommended for pregnant women.

Egg Safety

People who eat eggs have been shown to have better diets, perhaps -- scientists speculate -- because they tend to eat breakfast, especially eggy ones. "Eggs have both fat and protein," Kendall adds. "These increase a sense of fullness."

Of course, questions have also been raised about food-borne illnesses involving eggs. One out of 20,000 eggs may be contaminated with salmonella, bacteria that can cause extreme intestinal distress. The secret to avoiding this is to cook eggs thoroughly, Kendall says. Eggs should also be stored appropriately in the refrigerator and promptly eaten after cooking.

"It's better not to have the yolk runny," Kava agrees. "The extreme elderly and immunosuppressed should be extra careful or not eat eggs."

Kendall says you can even get eggs that are pasteurized to kill bacteria inside the shells. To avoid hard cooking, the heat levels are kept low, but are still effective.

Benefits of Eggs

Pluses outweigh minuses:

Eggs are easy to prepare in a number of different ways. They even make recipes work by thickening things. 

They have a long refrigerator shelf life. 

They are relatively cheap. 

They are delicious!

Egg Varieties

"An egg is no longer just an egg," Kendall says.

Go to any upscale food store or even the local supermarket and you have choices, and not just the sizes.

"You have your cage-free, free-range, or free-roaming," Kendall notes. This refers to the way the chickens (yes, they come first) are raised. "People got the idea that letting chickens wander around and eat the occasional bug was more humane, and because the birds were exposed to less ammonia, made the eggs taste better." Gourmets, in fact, rhapsodize over the depth of flavor of free-range eggs. On one web site, an egg lover remarked: "My neighbor's chickens are feasting on grasshoppers and I always look forward to the eggs he brings. They are huge with bright golden yolks that stand high above thick whites." 

Lower-cholesterol eggs are produced, Kendall says, by feeding the chickens a vegetarian diet and oils such as canola oil. "A large egg can have 300 milligrams of cholesterol," she notes, "and this sort of feeding can bring that down to 200 milligrams."

Omega-3 eggs are also being engineered. Chickens are fed flaxseed, marine algae, and fish oil, with the intent to increase the egg content of omega-3 fatty acids.

Brown eggs, beige, even gray or lavender, are trendy now. This is not a dye job, but a function of the type of chicken, Kendall explains. White-shelled eggs are produced by hens with white feathers and ear lobes. Brown-shelled eggs come from chickens with red feathers and red ear lobes. Do different colored eggs taste better? The answer lies in the mouth of the omelet eater. 

Those eggs in a carton, already broken and mixed, are another category on the shelves. Sometimes, Kendall says, these are considered low cholesterol because they are all whites with a little yellow coloring thrown in. Read the labels, nutritionists advise.

Kava says she is very distressed by the "demonization" of eggs. Her mother had a serum cholesterol of 202 and was told by her doctor's nurse to cut down on eggs.

"This infuriated me!" Kava exclaims. "Eggs are great for healthy older people, high in protein, easy to chew."

Published Mar. 10, 2006.  Originally published Feb. 27, 2006.

SOURCES: Ruth Kava, PhD, RD, director of nutrition, American Council on Science and Health, New York City. Patricia Kendall, PhD, RD, professor, food and nutrition specialist, Colorado State University, Fort Collins. Egg Nutrition Center web site: "The Good News About Eggs Just Got Better." Vander, J. Journal of American College of Nutrition, 2005; vol 24: pp 510-515. American Council on Science and Health web site: "What's The Story? Eggs." Strat's Place web site. American Egg Board web site: "Learn More About Eggs." American Heart Association web site: "Eggs."

©1996-2006 WebMD Inc. All rights reserved.

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Getting past a weight-loss plateau

Just because your weight loss has stalled, don't revert back to your old bad habits. These tips can help you restart your weight-loss plan.

By Mayo Clinic staff

You've diligently worked to improve your diet and exercise habits, and you've been rewarded by seeing the number on the scale continue to drop. But then for no reason you can see, the scale doesn't budge — even though you're still eating a healthy, low-calorie diet and exercising regularly. You've hit a weight-loss plateau.

Before you get too discouraged, you should know that it's normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your healthy-eating and exercise habits.

What is a weight-loss plateau?

A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight. At that point, losing additional weight becomes more difficult. Although hitting a plateau is common, most people are surprised when it happens to them, believing that if they just maintain a reduced-calorie diet, they should continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts can become stalled.

What causes a weight-loss plateau?

The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop in pounds is normal. When calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds onto water, so when glycogen is burned for energy, it also releases the water — about 4 grams of water for every gram of glycogen — resulting in substantial weight loss that's mostly water.

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose lean tissue (muscle). When you lose weight, you lose both fat and lean tissue. (The notion that overweight people have a slower metabolism is a myth. In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. This means that in order to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially will maintain your weight loss, but it won't lead to more weight loss.

How can you overcome a weight-loss plateau?

If you're at a plateau, you may have lost all of the weight you will given the number of calories you're eating each day and the time you spend exercising. At this point, you need to ask yourself if you're satisfied with your current weight or if you want to lose more, in which case you'll need to adjust your weight-loss program. If you're committed to losing more weight, try these tips for getting past the plateau:

Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise.

Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating.

Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that's possible. Additional exercise will cause you to burn more calories.

Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yardwork or vigorous spring cleaning.

Don't let a weight-loss plateau lead to an avalanche

If your efforts to get past a weight-loss plateau aren't working, talk with your doctor or a dietitian about other tactics you can try. You may also want to revisit your weight-loss goal. Maybe the weight you're striving for is unrealistic for you. If you've improved your diet and increased your exercise, you've already improved your health even without further weight loss. For those who are overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.

Whatever you do, don't revert back to your old eating and exercise habits. That may cause you to regain the weight that you've already lost.

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How to Set Weight Loss Goals

How to Set Weight Loss Goals

By Paige Waehner, About.com Guide

Updated March 29, 2010

Setting weight loss goals is probably one of the more difficult things to do when you embark on an exercise and/or diet program. How much do you need to lose? That question is hard to answer and often based on your particular goals. If you're losing weight for your health, your goal might be more modest, say 5-10% of your current weight. But what if you have something more specific in mind like a certain clothing-size you want to fit into? How do you set a reasonable goal for yourself?

The key to setting weight loss goals is to follow the standard of goal setting. It needs to be specific, measurable, attainable, realistic and tangible. Your first step is determining if you really need to lose weight.

Do You Need to Lose Weight?

If you talk to most people, you'll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what's reasonable for our bodies right now. There are broad parameters to use to figure out if you need to lose weight but, in general, a candidate for weight loss may have the following characteristics:

  A BMI of more than 25

A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men

An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men

Of course, those aren't the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. However, before you set goals based on what you think you should weigh, make sure you see your doctor to get an individual assessment.

Set Your Goals

If you've determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.

You can also use these calculators to set your goals:

Ideal Body Weight Calculator

How to Assess your Ideal Body Weight

Height – Weight Chart

BMI Calculator

Keep in mind that these calculations offer guesstimates. There are a number of factors that affect weight, so it’s best to take the results you get with a grain of salt. For example, BMI is affected by how much muscle you have…if you have more muscle, your weight might actually be higher than what is considered healthy on the BMI chart, even though you have a healthy body fat percentage.

Another way to do this is to focus less on a target weight and more on making healthy choices each day to reduce your calories. One way to look at this is your Lowest Sustainable Weight. In this case, you would create a calorie deficit (with diet and exercise) and let your body respond to that over time. Eventually, you'll get to a weight you can sustain and feel good about.

Make a Plan

However you determine your weight loss goals, you should record that goal and then make a plan to reach it. Look at your goal objectively: is it specific, measureable, attainable, realistic and tangible? Here's a sample to see how it works:

Assume I am 5'7" tall and weigh 160 pounds. According to the calculators above, my BMI is 25.1, which falls under the 'overweight' category. If I lose just 10 pounds, my BMI will be at a healthier 23.5.

Goal:

To lose 10 pounds in 12 weeks. I'll need to cut my calories each day by 300-500 through both diet and exercise.

To reach this goal I will:

Replace my morning Egg McMuffin (300 calories) with a bowl of oatmeal (about 180 calories). Replace one Coke (150 calories) with Fresca (0 calories). Walk for at least 30 minutes at 3.5-4.0 mph 3 days a week (approx. 180-240 calories burned). Strength train 2 days a week for 30 minutes (approx. 140-280 calories burned) Total Calories burned each day: 270 - 550 (depending on whether I exercise).

Looking at this example, you can see that breaking down your goal into specific steps can help you focus on your daily tasks. Just remember to adjust your goal whenever you need to. If you find you're not losing weight as quickly as you thought (and this is very normal), change your goal weight or the length of time to reach it. Remember, your goal needs to be attainable, so be willing to set new goals if the old ones aren't working for you.

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New Symbol For Healthful Eating: Hello Plate, Goodbye Pyramid

by April Fulton 

11:03 am

June 2, 2011

USDA

No more food pyramid.

It's a pretty safe bet that not many people will mourn the demise of the U.S. Department of Agriculture's food pyramid — the 20-year-old symbol of the department's dietary guidelines — when it's officially retired Thursday.

Just about everyone agrees the pyramid was complicated, and tried to get too many messages across at once — more dairy, less sweets, exercise, portion control, etc.

But the new symbol is simple — a plate divided into portions. And that's a good thing, said first lady Michelle Obama at a news conference on the subject.

"Parents don't have the time to measure out exactly three ounces of chicken or to look up how much rice or broccoli is in a serving," she said.

 The pyramid has been maligned for some time.

"I'm surprised they didn't go to the dodecahedron as their next alternative," quipped John Stanton, who heads the food marketing department at St. Joseph's University in Philadelphia, to Shots.

Here's USDA release explaining what's up with the plate:

  The plate features a lot more fruits and vegetables. In fact, half the plate is devoted to fruits and veggies. That's good news for fruit and vegetable producers like Lorelei DiSogra, vice president for nutrition and health at the United Fresh Produce Association.

DiSogra worked on the "half plate" message for more than a decade in various jobs, including one at the National Cancer Institute. "Half a plate is a very effective communications tool. It's very compelling, it's very clear, it's very straightforward," she says.

In other words, it's everything the pyramid was not. Less prominent on the plate is meat. In fact, it's not even named.

Americans are not going to throw out their grills, says Planet Barbecue author and host of PBS' Primal Grill Steven Raichlen. But they might start thinking about using meat the way many other countries around the world do — as more of a flavorful condiment than "this belly-bludgeoning, plate-burying hunk of protein."

A simple plate is a good idea from a marketing standpoint, St. Joseph's University's Stanton says. "The consumer spends maybe a maximum of three seconds looking at a food in a grocery store," he says. "Can you think of a busy mother trying to put delicious, nutritious food on the table, looking at a pyramid?"

Been there, done that, and, nope.

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5 Surprising Ways to Live Longer in Under a Minute

Dr. Oz’s reveals 5 things you can do in less than one minute to lengthen your lifespan and enhance overall wellness.

  You can’t live forever. However, there are things you can do to live longer and in better health. Increasing longevity is much easier than you think. Here’s the really good part: all of these health habits can be accomplished in less than one minute.

  Dr. Oz’s 5 Surprising Ways to Live Longer in Under a Minute

  1. Eat Eggs

  Eggs are a powerful source of protein and cost just pennies. Many people have been led to believe that eating eggs increases blood cholesterol, but that’s simply not true. 

Eggs contain choline, a B vitamin shown to reduce inflammation in the brain, which may lessen the chance of developing Alzheimer’s disease.

Eating two eggs comprises 26% of your daily protein intake, yet contains less than 10% of your recommended calories for the day. Thus eggs can help you shed pounds.

These protein powerhouses protect your bones and fight frailty.

Antioxidants and other nutrients in egg yolks help prevent macular degeneration, the leading cause of blindness; they also protect the retina from UV sun damage.

Under-a-Minute Tip: Boil a half-dozen eggs in the beginning of the week. Eat one a day and you’re on the road to making a dramatic difference in your health.

2.  Take Chromium Polynicotinate

  By 2050, experts predict that 1 in 3 Americans will be diabetic. To help prevent this chronic condition, chromium polynicotinate has proven to be a potentially life-saving supplement. Studies show that this trace mineral helps regulate insulin production, reducing blood sugar levels and preventing damaging effects.

  Under-a-Minute Tip: Take 200 micrograms of chromium polynicotinate a day.

    3.  Check Your Heart Rate Daily

  By checking your heart rate every day, you can protect yourself against having a heart attack or stroke. It’s simple: Place your index and middle fingers on your wrist bone, directly under your thumb. Press gently to feel your pulse. Count the beats for 10 seconds. Then multiply by 6 to get your resting heart rate. For example, if you get 6 beats in 10 seconds and multiply by 6, that’s 36 beats per minute.

  The average resting heart rate for adults is between 60-80 beats per minute. If you’re a woman and your resting heart rate is above 90, you are at a 3 times greater risk of dying of heart disease.

  A new study shows that if your heart rate keeps going up more than 10 beats a month, your risk for heart disease increases by 16%.

  Under-a-Minute Tip: Take your resting heart rate before you get out of bed every morning. If it is high or keeps going up every month, see your doctor.

4. Add Beets to Your Diet

  You know to eat your greens, but you have to eat your reds, too. Beets offer much more than just their lovely hue. They help dilate blood vessels, which improves blood flow throughout the body. They’re also packed with iron, which helps deliver oxygen throughout the body and wards off anemia.

  Under-a-Minute Tip: You can drink your beets daily in a nutrient-packed beverage that also contains carrots, parsley and apples. It’s easy and inexpensive to make. 

  5. De-stress With Self-Massage

  Stress can damage every part of your body and lead to chronic disease. Many people, especially women, hold stress and tension in their head and in their face. Here’s a massage you can actually perform on yourself to fight stress:

Position both hands as if you were giving 2 thumbs-up. Reposition your thumbs-up horizontally and place your thumbs, on the sides of the bridge of your nose, beneath your brow bone. Press firmly for 8-10 seconds, and breathe.

Then place your thumbs and index fingers slightly above and on the opposite ends of your eyebrows. Gently squeeze for 8-10 seconds and breathe.

Under-a-Minute Tip: Practice the above self-massage technique throughout the day, such as when you’ve been sitting for a long time at the computer.

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Inexpensive Healthy Cooking

Overview

The benefits of cooking healthy will save you money by keeping you healthier, and the cooking itself does not have to be expensive. You can cook healthy and satisfying meals without spending more than you can afford. Making changes in the way you buy foods, buying foods in bulk and getting your foods from more local sources can help you decrease your expenses. The key is to ensure that while you are cutting costs, you are also gleaning all the nutrients you need for a healthy diet.

Step 1

Start growing healthy foods you commonly use in your cooking, such as tomatoes or kale. Growing these foods on your own will make them less expensive to use in your cooking. As you become more skilled at growing foods, you can increase the amount and assortment of foods you grow, further reducing your cost. To avoid the cost of fertilizers, start a compost heap of your food scraps and fertilize your garden for free.

Step 2

Buy produce locally from farmers' markets or individual local farmers. This will help you buy healthy fresh foods, while they are in season, decreasing your cost. Also, some farms allow you to buy in bulk, decreasing your overall cost.

Step 3

Shop for seasonal items at your grocery store. Buying out-of-season fruits and vegetables to use in your cooking will increase your costs; by sticking to seasonal foods, you can avoid the excess costs that come from shipping the items.

Step 4

Pick up frozen fruits and vegetables to use in your cooking when the ingredients you need are out of season. Avoid frozen items that contain added seasonings such as cheese or butter; stick with plain frozen fruits and vegetables. Try items such as berries and broccoli.

Step 5

Use whole grains in your cooking, buy them in bulk and store them properly. Whole grains are loaded with fiber, vitamins and minerals, such as B vitamins and magnesium. Buy using whole grains, such as brown rice and whole wheat pasta, in your cooking, you can increase the nutritional content of your food and bulk up on fiber. The increase in fiber content will help you eat less, which means you will lower your costs.

Step 6

Cut back on the oils and fats you use in recipes by investing in a nonstick pan. The reduction in oil and butter in your meals will help you reduce your calories, remove unhealthy saturated fats and cut back on costs by allowing you to spend less on these items.

Step 7

Use herbs and spices that you grow on your own, or buy whole herbs and spices that have been dried. The whole herbs and spices will remain fresh longer, and they are less expensive.

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The Effects of Coffee on Weight Loss

The Effects of Coffee on Weight Loss

Even though the effects have not been clinically proven, coffee consumption may actually boost weight loss when combined with healthy diet, exercise and sleep. Whether you enjoy your coffee hot and black or chilled over ice, you may find your weight loss program enhanced by this rich brewed beverage. Before deciding to go on a coffee-intensive diet, though, consult your primary care physician, as regular coffee consumption can have a number of negative side effects for some individuals.

Stimulated Temperature

Coffee may help you to reduce your weight by increasing your body's production of heat, also known as thermogenesis. Stella Volpe, Sara Bernier Sabelawski and Christopher R. Mohr, in "Fitness Nutrition for Special Dietary Needs," explain that the caffeine contained in coffee may stimulate your sympathetic nervous system, which regulates your body's overall temperature, and thereby trigger thermogenesis. Once activated, thermogenesis increases your body's energy expenditures and helps to boost your use of calories. As a result, coffee may be not only warming you up but also contributing to your weight loss.

Increased Metabolism

Coffee may aid in weight loss through its impact on your body's overall metabolism. Bennett Alan Weinberg and Bonnie K. Bealer, in "The World of Caffeine: The Science and Culture of the World's Most Popular Drug," explain that the caffeine contained in coffee may significantly increase both your basal metabolic rate and your resting metabolic rate for a minimum of two hours after consumption. Your metabolic rate refers to the number of calories your body burns throughout your day. Weinberg and Bealer explain that the effect of caffeine in coffee can occur regardless of your weight level and overall fitness and can help with weight loss.

Enhanced Fat-Burning

Coffee may help you lose weight by increasing the amount of fat that your body burns over time. Weinberg and Bealer explain that the caffeine in coffee may intensify the level of blood adrenaline in your body and, in turn, help to accelerate your body's fat consumption, also known as lipolysis. During lipolysis, your body breaks down the fat stored in your cells and disperses it for use as free fatty acids. The caffeine in coffee may also block chemicals in your body, such as adenosine, that inhibit the lipolysis process. A cup of coffee, then, may be able to increase your body's use of fat and help with weight loss in the process.

Suppressed Appetite

Coffee may assist with weight loss by suppressing your hunger and decreasing your cravings for snacks. Weinberg and Bealer note that stimulants, such as the caffeine contained in coffee, may help to suppress your appetite for short periods of time. However, Dean Ornish and Shirley Elizabeth Brown, in "Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weight Safely While Eating Abundantly," explain that the effects of caffeine on appetite remain unclear. Some people, Ornish and Brown point out, may actually find that caffeine increases rather than decreases their appetite.

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Coffee & Its Effect on Weight Loss

Coffee & Its Effect on Weight Loss

Overview

Coffee has been touted as a weight-loss aid because of the stimulative effects of the caffeine it contains. On the other hand, it has been blamed for weight gain because of the cream and sugar that many people add to their coffee for flavor. As with many things, the truth is somewhere in the middle. It is certainly true that added fat and sugar in our coffee will hinder weight loss, but it is also true that the caffeine contained in coffee can help us work out longer and burn more fat while we do.

Oxygen Utilization

The number of calories you burn is ultimately determined by how much oxygen your body uses. Dietitians evaluate basal metabolic rate with a tool called an indirect calorimeter that measures breath volume. Unless it makes you move more oxygen in and out of your body, the stimulative effect of coffee will not increase your metabolism, but is more likely to increase your blood pressure, putting those with hypertension at greater risk.

Fatty Acid Oxidation

One weight-loss benefit that we can observe is an increase in the metabolism of fat during exercise. In 1978, Costill and others published a study in "Medicine & Science in Sports & Exercise" that examined the effects of regular coffee as compared to decaffeinated coffee on exercise endurance and the metabolism of carbohydrates and fatty acids. They found that although both groups metabolized the same amount of carbohydrate, fatty acid metabolism was almost double. The caffeine appeared to enhance the availability of fatty acids for energy.

Endurance

Another benefit discovered by Costill was that the athletes who consumed regular coffee were able to exercise longer before exhaustion set in. In fact, the average exercise time before exhaustion went from 75.5 minutes in the decaffeinated group to 90.2 minutes in the regular coffee group. Being able to exercise longer without becoming fatigued has a significant impact on your potential for weight loss.

Supplements

Caffeine is added to a variety of weight loss supplements because of its ability to magnify the effect of other stimulants. Ephedrine is an example of a popular stimulant combined with caffeine and sometimes other stimulants to promote weight loss. These combinations carry the risk of adverse effects -- most seriously heart attack, stroke and death. Caffeine is also available as a supplement, but absent exercise, does not seem to enhance weight loss. Athletes sometimes take caffeine supplements to improve endurance during training, and as such the Olympic committee and some other athletic organizations have established doping limits for sporting events. These limits are set at a urinary level of 12 mg/L, which would require roughly the caffeine in eight cups of coffee.

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Farewell Gabrielle

Although you were only with our group for a short while we all wish you the best of luck in your future weight loss.

Sincerely,

Your Friends at TOPS #0658

---------------------------

Happy trails to you, until we meet again. Some trails are happy ones, Others are blue. It's the way you ride the trail that counts, Here's a happy one for you. ~Dale Evans

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Easter Weight Loss & The Easter Bunny - Are They Both A Myth?

by Tracie Johanson  Millions of Americans are well into their annual spring diet program, trying to lose weight fast before summer arrives. Unfortunately, Easter can derail our weight loss efforts faster than Peter Cottontail hops down his bunny trail. With mountains of candy eggs and legions of chocolate bunnies, Easter packs enough fat and calories to obliterate even the best weight loss program. Attempting to stick with a healthy diet through Easter may leave the dieter wondering if Easter weight loss is a bigger myth than the Easter bunny.  "Easter is third in candy consumption in the United States with 940 million dollars spent on it in 1998. That's a lot of chocolate bunnies" (Source: about.com). "In 2000, Americans bought $1.9 billion of Easter candy and consumed 7.1 billion pounds to edge ahead of Christmas sales that year" (Source: Topeka Capital Journal, April, 2004).  So what's a weight watcher to do, short of filling the Easter eggs with diet pills and weight loss products? By following a few simple guidelines, it is possible to maintain a diet plan through Easter and perhaps even achieve some healthy weight loss.  All Easter Candy Is Not Created Equal:  First and foremost, it's important to be aware that all Easter candy is not created equal. While no Easter candy could properly be called a diet product, it is true that some varieties are less fattening than others. On the healthier side of the scale are marshmallow eggs and jellybeans. Palmer Marshmallow Eggs, for example, in a 47 gram serving, boast just 130 calories, 0 grams fat, 0 grams saturated fat, and 38 grams carbohydrate (13% Daily Value).  Another Easter candy option that may fit into a weight loss plan is Brach's Classic Jelly Bird Eggs. The recommended serving of 14 pieces (41 grams) has just 150 calories, 0 grams fat, 0 grams saturated fat and 37 grams carbohydrate (12% Daily Value).  Marshmallow Peeps, one of the most popular choices in the country, are another low fat option. A 5 peeps (42 gram) serving boasts just 160 calories, 0 grams fat, 0 grams saturated fat and 40 grams carbohydrate (13% Daily Value).  Although Easter candy will never be featured as the next big weight loss pill, it is true that some confections are healthier than others. Choose wisely.  Chocolate Is Not A Diet Food:  In spite of the fact that jellybeans will never have a permanent place in a diet and nutrition program, at least they're healthier than chocolate. Far from being a diet food, chocolate packs in the calories because it's so high in fat.  For someone seeking fat loss this Easter season, perhaps the worst thing to find in their basket would be the Palmer Whacky Rabbit Chocolate Bunny (2.5 oz.). The recommended serving size is 1 package (71 grams), which will cost an astounding 360 calories, 20 grams fat (31% Daily Value), 12 grams saturated fat (60% Daily Value) and 46 grams carbohydrate (15% Daily Value).  To maintain some weight control this Easter, cut back on the solid chocolate goodies and opt instead for lower-calorie alternatives like the Cadbury Crème Egg. With a serving size of 1 egg (39 grams), this Easter favorite contains 170 calories, 6 grams fat (9% Daily Value), 3.5 grams saturated fat (18% Daily Value) and 28 grams carbohydrate (9% Daily Value).  Other options may include Snickers Minis, with 170 calories per 4 piece (36 gram) serving, or Nestle Crunch Nest Eggs, with 180 calories per 5 piece (37 gram) serving.  Hide The Easter Basket (Again)  After all the eggs and treats have been found this year, go ahead and hide them again in a kitchen cupboard. Out of sight is out of mind, and hiding that Easter basket (again) may be the weight loss strategy that makes the difference this year.  Join In The Hunt!  While most people acknowledge that they should exercise to lose weight, most lack the motivation to engage in weight loss exercise on a regular basis. The solution this Easter is to join in the Easter egg hunt with the kids. A 170 pound woman will burn approximately 116 calories in 30 minutes of hiding Easter eggs, and another 154 calories in just 30 minutes of egg-hunting (source: caloriesperhour.com). Get out there and have some fun!  Easter may not be the best time to pursue fast weight loss, but it is certainly possible to enjoy the holiday without raising your body fat percentage to new highs. By following the weight management techniques outlined above, you'll be able to greet the Easter bunny with a smile this year. 

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Don't Step On It...

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Visit Original Link

Gut Bacteria May Cause And Fight Disease, Obesity

Who lives here in the large intestine? What do they do?

The bacteria in some people's intestines are good at digesting Cheerios, whereas other peoples' intestines don't process the cereal's calories.

These little guys, called Bacteroides thetaiotaomicron, are friendly bacteria in your gut that help with digestion and health.

Quick question: Whose genes matter most to you? Your mom's? Your dad's? Or genes inside the trillions of bacteria living in your intestine, your mouth, your nasal passages and a lot of places we'd rather not mention?

The answer: Obviously, your parents' genes matter, but it turns out we humans have two sets of genes in us: the ones we inherited from our human ancestors and the ones that walk in through our mouths starting when we're just hours old.

"We're all sterile until we're born," says Glenn Gibson, a microbiologist at the University of Reading in Britain. "We haven't got anything in us right up until the time we come into this big, bad, dirty world."

But as soon as we pass out of the birth canal, when we are fetched by a doctor's hands, placed in a hospital crib, put on our mother's breast, when we drag a thumb across a blanket and stick that thumb in our mouths, when we swallow our first soft food, we are invaded by all sorts of bacteria. Once inside, they multiply — until the bacteria inside us outnumber our human cells.

Bacteria Affect Your Weight

Because the bacteria are independent organisms, they have their own genes and their own talents — and scientists are just now discovering what they can do.

Biologist Jeffrey Gordon of Washington University in St. Louis became quite well known a few years ago for a group of very skinny mice in his lab. The mice were skinny because they had no bacteria in their intestines. Gordon had kept them completely bacteria-free. If a bacteria-free mouse eats, food passes right through the intestine, significantly undigested.

So without bacteria, the mouse can eat and eat and eat and never gain weight. But when Gordon exposed the mice to "this big, bad, dirty world," as Gibson calls it, the mice suddenly turned their food into more calories and gained weight. So bacteria matter. Apparently, they can digest food far more efficiently.

When Gordon and a bunch of other scientists began to look more closely, they discovered that bacteria are not all alike. There are as many of 500 different species in a normal human intestine and maybe another 500 in our mouths. David Relman of Stanford University discovered that each tooth has its own bacterial community. Dr. Julia Segre at the National Human Genome Research Institute found one set of bacteria on skin at the bend of a human elbow and a completely different set higher up on the arm.

Not surprisingly, a person who grows up in Argentina and another who grows up in northern Alaska tend to acquire different bacteria in their intestines and mouths — and, stunningly, these differences seem to matter.

The Cheerios Experiment

Imagine a Cheerio sliding down the digestive tracts of an Inuit and an Argentine. The Inuit's intestinal bacteria are great at digesting oats; the Argentinian's bacteria don't much care for oats. What happens? The Inuit gains weight. The Argentine makes more frequent visits to the restroom.

It is becoming increasingly clear that different bacteria provide people with different advantages and disadvantages. All over the world, teams of scientists are looking at how bacteria affect the folks they live in. Certain bacteria have been linked to the incidence of stomach ulcers, but take away those bacteria with antibiotics, and young people get more asthma, hay fever, allergies and eczema.

So bacteria — or, rather, the genes that bacteria bring into our bodies — can help us and hurt us. It's a very complex relationship.

Can I Change What I've Got Inside Me?

Naturally, that raises the question: Can I change what I've got? "The obvious implication here," microbiologist Gibson says, "is that if you find bacteria which are responsible for diseases — and you can include obesity in this — you can then target them to reduce the risk of that disease."

University of Chicago immunologist Alexander Chervonsky, with collaborators from Yale University, recently reported that doses of the right stomach bacteria can stop the development of type 1 diabetes in lab mice. "By changing who is living in our guts, we can prevent type 1 diabetes," he told The Wall Street Journal.

The bottom line: We now have two sets of genes to think about — the ones we got from our parents and the ones of organisms living inside us. Our parents’ genes we can’t change, but the other set? Now that is one of the newest and most exciting fields in cell biology.

Full disclosure: Biologist Jeffrey Gordon, whose work has been described in New Scientist magazine and The New York Times, was a housemate of Robert Krulwich's when they attended Oberlin College. Also, special thanks to the "bacteria" recruited for the radio skit: NPR's Margot Adler, Jim Zarroli, Agnes Janiszewski and — especially because of his extraordinary ability to scream with delight — Josh Rogosin.

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Dr. Oz - Losing Weight Around the Clock

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Finding Time to Exercise

Finding Time to Exercise

It CAN be done!

By Paige Waehner

Updated June 28, 2006

Be honest...on your list of priorities, where does exercise fall? Is it even on your list? Some of you don't exercise because you think you don't have time. You're waiting for your schedules to ease up, for the weather to cool off or heat up, for school to end or start, or some other future event. The truth is, there's never a right time to get moving. It's now or never, so read on to find out how to make exercise a reality.

Why You Don't Exercise

We all have excuses for why we don't exercise. Recognize any of these?

  Exercise is boring. If you don't look forward to your workouts, it's no wonder you skip them. People often force themselves into activities that don't interest them which, of course, increases the quit-factor.

There are no immediate consequences to skipping a workout. It's not like you'll gain 10 pounds or suddenly get heart disease if you miss one day. But, it's easy to let the time get away from you until, pretty soon it's been a month since your last workout. Then come the consequences-weight gain, low energy and more.

You're waiting for things to calm down. Haven't you figured it out yet? Life doesn't calm down as we get older. Jobs, kids, family, social obligations...they're never going to go away. If you're waiting for a clear schedule, you'll be waiting for a long time. If you really want to exercise, find a way to do it now.

You're waiting to fall in love with exercise.Think you'll suddenly wake up one morning, itching to get to that workout? It just doesn't work that way. You have to work at it every day and find that motivation wherever you can.

You get frustrated by lack of results. Are you a scale-watcher? Remember, it takes time to see results. If you're obsessed with the scale, it's that much harder to stay motivated. Focus on what you're getting NOW--energy, stress reduction, satisfaction, etc.

You don't have huge chunks of time to do all this exercise. You're in luck--you don'tneed lots of time. Just 10 or so minutes a few times throughout the day and you've got yourself an exercise program.

Finding Fun in Exercise

You may not think of exercise as being fun, but maybe you should change your perspective a little. Working out offers a different kind of pleasure. No, it's not sitting-at-the-beach-sipping-a-tropical-drink kind of pleasure, but a wow-my-life-is-better kind of pleasure. Sound cheesy? Perhaps, but it's true that exercise gives you:

Satisfaction. Admit it--does anything feel better than finishing a workout? You feel good about yourself, confident and, most importantly, you learn to trust yourself to follow through with your commitments.

Relaxation. If you do it right, a good workout will leave you both energized and relaxed. You're alert, but not stressed and you're able to accomplish more.

Weight loss. Duh.

Better health. There's no better prescription for high blood pressure, high cholesterol, diabetes and other conditions related to being overweight.

Confidence. There's no better confidence builder than exercise. You become comfortable in your own skin and you typically become more graceful, balanced and agile.

Ever wonder how other people do it? You know them--people who always seem to find time for exercise. Hey, they had to start somewhere, just like you. Maybe you can learn a thing or two from them about making exercise your top priority. Below are some thoughts from some of our forum members on how they've managed to stick with their exercise programs:

"When I worked full-time and went to school, I used my lunch hour 2 days a week for walking/running workouts. I kept a resistance band at my desk and did whatever exercises I could during the day...if you really want to do something, you'll find a way."

"I make time. I work full time and...squeeze it in wherever I can. I take my resistance band to work and use it at breaks or lunch. I also take a little extra time on bathroom breaks and do the stairs. You may have to divide your workouts into mini-workouts."

"I started running at home on the treadmill, lifting weights again when I could...I find time, I make time, and I talk to folks about what they do. The hardest part is getting started and making it a routine. After it's a habit it's a cake walk."

"I thought I didn't have time until I made it a PRIORITY- since changing my perspective on it - it's the LAST thing that would ever get dropped. We always manage to find time for something that is important to us."

"Most days will pack my gym bag the night before, so it's there as a reminder of what I need to do after work. I keep a notebook and plan my workout schedule for the week in advance each week so I have an idea of what I'm going to be doing."

"I make it a higher priority than other things. I wake up an hour earlier just to be sure I have the time for exercise. If that eats up available leisure time in the evening, so I can get to sleep early enough to be healthy, so be it."

It's not easy making exercise a habit, nor does it have to be the equivalent of moving a mountain. It starts with a decision and is followed by taking an action. That action can be as simple as walking the dog or as complicated as training for a marathon. Either way, there's no better time to start than now.

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