April 2007 Archives

It seems at times confussing, one month this is the plan to follow for weight loss and the next month another new one comes along. I guess that is where the term "Fad Diet" came along, whatever is popular at the moment with the masses must be the best.

Research is starting to distill a few options that really can help shed pounds without compromising your health. This article provides some insightful new findings for your consideration.

Which diet plan is best at promoting sustained weight loss remains a controversial issue. In the A TO Z (Atkins, Traditional, Ornish, Zone) Weight Loss Study, investigators randomized 311 women (age range, 25-50) to one of four diets: Atkins (very low carbohydrate); Zone (low carbohydrate); Traditional or LEARN (lifestyle, exercise, attitudes, relationships, nutrition ; low fat, high carbohydrate); and Ornish (very high carbohydrate).

Women on the Atkins diet lost more weight during 1 year than did women on other diets. Concerns that the relatively high fat levels in the Atkins diet might deleteriously affect lipid profiles were not substantiated by these results . . .

Read more: Journal Watch Women's Health

Baby Boomers seem willing to try anything to slow the physical aspects of growing older, from lotions to pills to home remedies. A new survey reports that 25 percent of Boomers would even put off retirement five years if it meant they'd never have wrinkles. The survey, released today by the Florida Department of Citrus, sheds light on Americans' top aging concerns and how we are thirsty for ways to feel and look younger. View image

According to Cheryl Forberg, an expert on anti-aging nutrition and consulting dietitian to NBC's "The Biggest Loser" fitness reality show, the secret to prolonged youth is as close as the kitchen.

"Baby Boomers can beautify themselves inside and out by selecting foods rich in nutrients," says Forberg, who also authored "Stop The Clock! Cooking: Defy Aging - Eat The Foods You Love." "Envision the grocery store as a virtual medicine cabinet of vitamins and minerals. Have fun mixing and matching favorite items to create a tasty, versatile menu that provides benefits for the body inside and out." Forberg recommends the following nutrients for common aging concerns:

Get Glowing Skin
Keeping skin radiant is top of mind for Baby Boomers. Collagen breakdown in the skin may contribute to the formation of wrinkles. Vitamin C is an essential nutrient for the production of collagen. One serving of 100 percent grapefruit juice contains 72 milligrams of vitamin C, more than a full day's supply. For the 30 percent of Baby Boomers concerned about weight gain, this juice is fat free with less than 100 calories in each eight-ounce serving.

Boost Your Energy
More than 40 percent of Americans find having less energy to be the most unpleasant aspect of aging. A poor diet is often the culprit in lagging energy levels. To stay energized, avoid processed foods and sugary soft drinks. Add foods rich in iron such as lentils, lean red meats in moderate amounts, and spinach. This mineral delivers energy to every cell in the body. Drink plenty of water and limit alcohol intake to one drink for women and two drinks for men.

Strengthen Your Disease Defenses
According to the survey, 54 percent of American adults are most worried about increased risk for diseases as they grow older. Look for foods rich in lycopene, vitamin C and potassium. Studies suggest lycopene may help in the fight against certain cancers and heart disease. Vitamin C neutralizes free radicals to help fight cell and tissue damage that could lead to diseases.

Potassium plays an important role in cardiovascular health, and a higher potassium intake has been associated with lower blood pressure and reduced risk of stroke. Load the grocery cart with foods like bell peppers, tomatoes, fresh grapefruit, and kale.

Sharpen Your Mental Pencil
Baby Boomers commonly experience fading memory or slight changes in motor coordination skills. Spinach, onions and broccoli contain quercetin, a flavonoid found to promote brain function and prevent risk for stroke. Fresh Omega-3 rich fish, such as salmon and tuna, also contribute to improved blood flow in the brain.

Don't Forget Bone Health
Women are especially susceptible to postural changes or increased risk for osteoporosis after 40. To maintain bone strength, add calcium-rich foods and beverages to the grocery cart. In addition to milk, there are a variety of foods that contain calcium, including sesame seeds, leafy green vegetables and tofu. Dried plums and peanut butter contain boron, a mineral that strengthens bones to prevent osteoporosis through enhanced calcium absorption qualities.

Forberg says that while it's not realistic to stop the hands of time, it may be possible to stay youthful longer with smart eating habits and regular exercise.

Read more: Florida Department of Citrus

The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean style cooking.

There is no one, typical "Mediterranean" diet. At least 16 countries border the Mediterranean Sea. The Mediterranean diet is simply a nutritional model inspired by the traditional dietary patterns of some of the countries of the Mediterranean basin, particularly Greece, Southern Italy, Cyprus, Portugal, Turkey and Spain.

Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean diet would include a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil and fish; making them low in saturated fat and high in mono unsaturated fat and dietary fiber.

A main appeal of the Mediterranean Diet is its rich, full flavored foods. Margarine and hydrogenated oils are lack the flavor that olive oil can imparts to foods. Red wine is also consumed regularly but in moderate quantities.

As a result of the eating patterns, people living in Mediterranean countries tend to consume relatively high amounts of fat yet they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.

One of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.

Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle, and environment may also be involved.

Key components of the Mediterranean diet include:

Eating a generous amount of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds

Consuming healthy fats such as olive oil and canola oil as an important source of monounsaturated fat

Dairy products, fish and poultry consumed in low to moderate amounts, little red meat

Eggs consumed zero to four times weekly

Consuming very little red meat

Eating fish on a regular basis

Drinking red wine in low to moderate amounts

Read more: The Mayo Clinic