Tomato-rich diet 'reduces prostate cancer risk'

“Tomatoes ‘cut risk of prostate cancer by 20%’,” the Daily Mail reports, citing a study that found men who ate 10 or more portions a week had a reduced risk of the disease.

The study in question gathered a year’s dietary information from 1,806 men who were found to have prostate cancer and 12,005 who were clear after random prostate checks. The researchers compared the diets and adjusted the results to take into account factors such as age, family history of prostate cancer and ethnicity.

They found that men who ate more than 10 portions of tomatoes or tomato products per week have an 18% reduced risk of prostate cancer compared to men who ate less than 10.

As this was a case controlled study, and not a randomised controlled trial, it cannot prove that eating more tomatoes prevents prostate cancer. It can only show an association.

The association is biologically plausible, because tomatoes are a rich source of lycopene, a nutrient thought to protect against cell damage. However, the jury is still out on whether it really does protect cells.

So a healthy, balanced diet, regular exercise and stopping smoking are still the way to go. It’s unlikely that focusing on one particular food will improve your health.

 

 

Where did the story come from?

The study was carried out by researchers from the University of Bristol, the National Institute for Health Research (NIHR) Bristol Nutrition Biomedical Research Unit, Addenbrooke’s Hospital in Cambridge and the University of Oxford. It was funded by the NIHR and Cancer Research UK.

The study was published in the peer-reviewed medical journal Cancer Epidemiology, Biomarkers and Prevention.

In general, the media reported the story accurately but also reported different numbers of study participants, ranging from 1,800 to 20,000. This is because out of the 23,720 men who were initially included in the study, a proportion were excluded from the analyses due to missing questionnaires.

Several news sources have also reported that eating the recommended five portions of fruit or veg per day reduced the risk of prostate cancer by 24% compared to 2.5 servings or less per day. This seems to have come directly from the lead researcher, but these figures are not clearly presented in the research paper.

What kind of research was this?

This was a case-control study looking at the diet, lifestyle and weight of men who had had a prostate check and were subsequently diagnosed with (cases) and without (controls) prostate cancer. The researchers wanted to see if there were any factors that reduced the risk of being diagnosed with prostate cancer.

A previous systematic review suggested that a diet high in calcium is associated with an increased risk of prostate cancer and that diets high in selenium and lycopene are associated with reduced risk. Selenium is a chemical element essential for life that is found in animals and plants, but high levels are toxic. Lycopene is a nutrient found in red foods such as tomatoes and pink grapefruit.

The researchers defined intake of selenium and lycopene as the “prostate cancer dietary index”. They looked at whether there was an association between men’s index scores and their risk of having prostate cancer.

In addition, in 2007, the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) made eight recommendations on diet, exercise and weight for cancer prevention. 

The eight cancer prevention recommendations

The eight recommendations drawn up by the WCRF and AICR, some of which are harder to stick to than others, are:

• be as lean as possible without being underweight
• stay physically active every day
• limit consumption of energy-dense foods and avoid sugary drinks
• the diet should consist of foods mostly from plant origin
• limit intake of red and processed meat
• limit consumption of alcoholic drinks
• limit consumption of salty foods and foods processed with salt
• don’t take supplements in an attempt to prevent cancer

However, recent research has shown conflicting results as to whether these recommendations are applicable to prostate cancer. One large European study found that men who followed the recommendations did not have a lower general prostate cancer risk, and the other found that men did have a reduced risk of aggressive prostate cancer.

The researchers wanted to see if these recommendations should be changed to include any of the prostate cancer dietary index components for men and/or men at higher risk of prostate cancer.

What did the research involve?

The researchers used data collected from a large UK study called the ProtecT trial. In this trial, 227,300 randomly selected men aged 50 to 69 were invited to have a prostate check between 2001 and 2009.

Nearly half of the men then had a prostate specific antigen (PSA) test and 11% of them went on to have further investigations. Before the test they were asked to fill out questionnaires on:

• lifestyle


• diet


• alcohol intake


• medical history


• family history

They were also asked to provide information on their:

• physical activity level


• body mass index (BMI)


• waist circumference


• body size aged 20, 40 and at the time they entered the study

Statistical analyses were then performed to determine the risk of low or high grade prostate cancer according to adherence to the WCRF/AICR recommendations or intake of any of the three dietary components of the prostate cancer dietary index. The results were adjusted to take into account the following confounders:

• age


• family history of prostate cancer


• self-reported diabetes


• ethnic group


• occupational class


• smoking status


• total energy intake

How did the researchers interpret the results?



The researchers concluded that, “in addition to meeting the optimal intake for the three dietary factors associated with prostate cancer, men should maintain a healthy weight and an active lifestyle to reduce risk of developing prostate cancer, cardiovascular diseases and diabetes”. They also say that “high intake of plant foods and tomato products in particular may help protect against prostate cancer, which warrants further investigations”.





Conclusion



This large study has shown an association between the consumption of more than 10 portions of tomatoes per week and an 18% reduction in risk of prostate cancer. However, as this was a case controlled study, and not a randomised controlled trial, it cannot prove that eating more tomatoes prevents prostate cancer.


Strengths of the study include its large size and attempts to account for potential confounding factors, although there are some limitations to the study, including:




• reliance on the accuracy of the dietary questionnaires


• broad categories for self-estimate of body size


This study does not provide enough evidence to change the recommendations for reducing the risk of prostate cancer. A healthy, balanced diet, regular exercise and stopping smoking are still the way to go, rather than relying on eating one exclusive food type such as tomatoes
http://www.nhs.uk/news/2014/08August/Pages/Tomato-rich-diet-reduces-prostate-cancer-risk.aspx 

 

 

 

 

Reduce Inflammation with These Anti-Inflammatory Foods

 

Anti-inflammatory foods may have the capability to reduce inflammation when they're eaten as part of an overall health diet.

Of course, the opposite of that is true too -- inflammatory foods might trigger your body's inflammatory response, potentially increasing your risk of chronic disease. Especially if you eat too much heavily processed, non-nutritious foods on a regular basis.

Okay, so how exactly do you get started on an anti-inflammatory diet?  

The quick start method is simply to double up your servings of fruits and vegetables at every meal -- you can't go wrong there. Divide your plate into quarters -- at least half should be filled with green, and other colorful veggies or fruits.

Here's a quick look at the fruits and vegetables that have anti-inflammatory potential:

Fruits and Vegetables. Whole fruits, berries and vegetables, are all rich in vitamins, minerals, fiber, antioxidants and phytochemicals. Choose green and brightly colored vegetables and whole fruits, including these:

• Broccoli
• Apples
• Sweet potatoes
• Chard
• Strawberries
• Blueberries
• Spinach
• Carrots
• Oranges
• Olives
• Avocado
• Kale

Of course there's more to an anti-inflammatory diet, including healthful protein sources, and the right fats. Then round out your diet with beneficial beverages.
Protein Sources. Anti-inflammatory protein sources include most fish and seafood, and some plant-based sources. Some examples:

• Salmon
• Tuna
• Sardines
• Trout
• Non-fat Yogurt
• Soy Foods
• Dry beans
• Walnuts
• Almonds
• Pecans
• Brazil Nuts

Fats and Oils. Omega-3 fatty acids and monounsaturated fatty acids are an important part of an anti-inflammatory diet. Many of the protein sources also contain beneficial fats, including fish, seafood, soy, avocados, olives and all those nuts. In addition, choose these:

Beverages. Drink tap, sparkling or bottled water, 100-percent juices, herbal tea, low-sodium vegetable juice, and low- or non-fat milk.

Anti-inflammatory Diet Tips

Choose fresh foods more often and choose fewer heavily processed foods. Here are my tips:

• For breakfast, try oatmeal served with fresh berries and walnuts.
• Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and candy.
• Eat more fish and less fatty red meat.
• Cook with olive oil and canola oil.
• Try a tofu stir-fry or scramble.
• Have a salad with lots of fresh vegetables as your meal.
• Stay away from deep-fried foods; bake, broil, poach or stir-fry instead.
• Choose dark green or brightly colored vegetables as side dishes -- they should fill half your dinner plate.

Inflammatory Foods to Avoid

Loading up on junk foods, high-fat meats, sugar, and highly processed foods may increase the potential for inflammation in your body. Reduce your consumption of trans-fats and saturated fats by cutting back on highly processed foods, red meats, and high-fat processed meats such as bacon and sausage. Cut back on refined white flours in bread and pasta (look for 100-percent whole grains instead). A small amount of sugar is okay, but cut down on most added sugars by decreasing your consumption of sugary sodas, pastries, candy, rich desserts, and pre-sweetened cereals.
Another possible source of irritation comes from the nightshade family of plants, which includes, tomatoes, and eggplant. These vegetables contain a chemical alkaloid called solanine, which can trigger pain in some people. While there aren't any formal research findings that back the claim about nightshade plants, some people do believe they get relief from the symptoms of pain and inflammation when they eliminate them.
Maintaining a healthy weight also appears to be helpful for reducing pain and inflammation.
http://nutrition.about.com/od/dietsformedicaldisorders/a/antiinflamfood.htm

Water is Essential for Health

  

You need water to regulate body temperature and to provide the means for nutrients to travel to your organs and tissues. Water also helps transport oxygen to your cells, removes waste and protects your joints and organs.

Dehydration

Dehydration occurs when you lose more water than you take in. You lose water through urination, respiration, and by sweating, and you lose more water when you're active than when you're sedentary.
Diuretics, such as caffeine pills, certain medications and alcohol may increase the amount of water your body loses. Lost fluids must be replaced by the fluids in the foods you eat and the beverages you drink.

Symptoms of mild dehydration include thirst, pains in joints and muscles, headaches and constipation. A strong odor to your urine, along with a yellow or amber color, may also indicate dehydration.
Note: riboflavin, a B vitamin, will make your urine bright yellow when you take dietary supplements that contain large amounts of riboflavin. Certain medications can change the color of urine, as well.

How Much Water Do I Need?

The foods you eat supply about 20 percent of the water you need. The rest comes from the beverages you drink. One method of determining your need for water is by taking your weight in pounds and dividing that number in half. This gives you approximately the number of ounces you should drink each day.
For example, if you weigh 160 pounds, you might want to drink at least 80 ounces of water or other fluids per day.
My hydration calculator can help you determine how much water you need to drink each day. It also takes your activity levels, altitude and other factors into consideration.

Best Sources

Water is probably the best choice for hydration because it's cheap and has no calories or added ingredients. Sweetened soft drinks and sodas have extra sugar but no additional nutritional value.
Sports drinks contain minerals that may help keep your electrolytes in balance, which is good for recovering after a hard workout, but look out for added sugar and calories that you may not want.
Fruit and vegetable juices have vitamins and minerals, but read the labels because most vegetable juices are high in sodium.
Caffeinated beverages like tea and coffee count too, but too much caffeine can make you feel jittery.
http://nutrition.about.com/od/hydrationwater/a/waterarticle.htm

Can Obesity Lead to an Early Death

There are so many unhealthy habits that we can, unfortunately, pick-up all too easily. Drinking, smoking, and overeating can all be extremely dangerous to your health. What's really more unhealthy, lighting up a pack of cigarettes per day or packing on a few extra pounds? New research conducted by the National Cancer Institute in Maryland indicates that both may be equally as hazardous for your health. Just as cigarettes can shave years off of your life, obesity can do the same.
For a long time, being overweight was considered to be more of a cosmetic or vanity issue opposed to an actual health concern. This was until researchers started discovering that fat cells were not cells that did absolutely nothing. Instead, these fat cells were performing actual functions throughout the body. More specifically, fat cells were releasing hormones that were interfering with the body's immune system. These hormones were harming the body's ability to fight off foreign invaders -- including cancer cells.
The negatives of packing on extra pounds don't stop at the body's immune system. Obesity is also associated with an increased risk of cardiovascular disease, stroke, diabetes, high blood pressure, osteoarthritis, sleep apnea, reproductive problems, gallstone and more.
Scientists calculated the number of years lost from a person's life from morbid obesity. This was calculated based on BMI or basal metabolic index. For instance, an individual with a BMI between 40 and 44.9 has the potential to lose 6.5 years from their life. A BMI of 45 to 49.9 has the potential to lose 8.9 years from their life. Individuals with a BMI of 50 to 54.9 could potentially lose 9.8 years of life. For those with a BMI of 55 to 55.9, the potential loss of years can range from 10 to 13.7 years.
Researchers also uncovered that men who were extremely obese had a higher death rate than women who were extremely obese. (856 deaths compared to 663 in deaths per 100,000 per year). Comparing this to those with a normal BMI, there were only 347 deaths in men and 281 deaths in women. Researchers have found these findings to be quite significant when it comes to obesity and loss of life.

What's the Solution to Our Obesity Problem?
It is important to remember that this is not the only study that demonstrates a correlation between certain unhealthy habits and early death rates. It seems people are ignoring the dangers of obesity. The one thing that this study did not consider is that other causes of disease and death that traditional medicine is not taking into consideration.
Some believe that one of the reasons for such prevalence when it comes to obesity is major changes to our food supply. Medical doctor William Davis, who is a cardiologist and author of the bestseller, Wheat Belly, indicates that genetically modified wheat ends up causing an addiction-like substances that are active in the brain. This is related to the desire to continuously eat more and more wheat. This does have the potential to contribute to morbid obesity; especially since the glycemic index of wheat is high and the food contributes to higher than usual release of insulin each time wheat is consumed. This release of excess insulin has the potential to cause diabetes.
What Can You Do to Help Keep Obesity Away?
The answer may just be as simple as take care of yourself. Regular exercise and a healthy diet can help to keep you at a healthy weight. Receiving routine medical care can also help to prevent and detect disease.
To stay on top of the latest changes occurring in society, consult your chiropractor. Your chiropractor has an extensive background in a wide-variety of health-related concerns. Your chiropractor likely attends regular conferences and continuing education to help them stay on top of all the latest issues that may affect your health; including obesity. Your chiropractor will be happy to share information with you and develop a plan so that you are leading a healthy lifestyle.
http://ezinearticles.com/?Can-Obesity-Lead-to-an-Early-Death&id=8675663

The Meat Debate: Carnivores and Colon Cancer

Regardless of your dietary preference, humans are (by nature) omnivores. This means that your body depends upon a healthy mix of nutrition from meat and plant foods. Animal flesh -- meat -- is one ready source of protein that your body uses to grow and repair almost every tissue in your body. Your muscles, organs and even your skin is made from types of protein. It is a nutrient that we cannot live without. Unfortunately, you might need to re-examine your weekly protein source and intake. Research continues to support a link between eating a diet rich in red and processed meats and developing colon cancer.

If you are eating red meat three or more times weekly you might be inadvertently increasing your risk of colon cancer. In fact, most studies only show an increased risk for serious red meat eaters, whereas poultry and fish have not been proven to increase a risk of cancer. For the most part, these studies include people who eat some form of red meat almost daily -- and usually consume much more than the recommended four ounce serving.
There is good news for the occasional steak lover -- your risk increases exponentially by how often and how much red meat you consume. Meaning, someone who occasionally enjoys a cut of beef isn't significantly increasing their cancer risk over time.

The Good News: Why We Love Meat

We love meat. There, I said it, so now hopefully the hateful responses to this article will be limited. You can grill it, stew it, fry it, or even broil it -- meat is a very versatile ingredient that gives immediate texture and flavor to a dish. It also has a few dietary benefits that you won't find in plant foods. In particular, red meat contains a complement of B vitamins, selenium, iron, zinc and vitamin D.

You might even be surprised to learn that beef is not the only type of red meat out there. The following choices are also considered "red meat":

• Goat
• Lamb
• Pork
• Venison

Certain cuts of red meats are also considered "worse" for your health than others, including the marbled, fatty cuts.

Why Red Meat Might Not Be a Healthy Choice

Aside from vitamins and minerals, red meats also contain compounds that are considered potentially carcinogenic -- or cancer causing. These chemicals, including carcinogenic heterocyclic amines (CHA) and N-nitroso compounds, help to mutate cells in your colon that precede cancer development, but the concentration of these compounds is minimal in regularly cooked (not charbroiled or grilled) meats.
Certain cuts of meat also contribute to a high fat diet, which has been directly linked to an increased risk of many different types of cancer, not just colorectal cancer. Likewise, the carcinogenic properties of red meat can be amplified by cooking methods. As mentioned, grilled or blackened meats are worse for you than boiled or slow-cooked meat.

Smoked, Cured, and Processed Meats

There's meat -- and then there's processed, man-made concoctions that look like meat. Does it come from a can with a decade long shelf life or from a butcher? Studies linking meat to colon cancer include eating processed, cured, smoked and salted meats as potential risk factors. When you consider your weekly meat intake, include the bacon, ham and any other processed meats, such as cold cuts on sandwiches.

Making Better Choices

Studies suggest that it is okay to eat one to two servings of red meat each week without increasing your cancer risk. However, make sure that you stick to the four ounce portion -- that's one serving of red meat and choose lean cuts, not fatty ones such as chuck or ground beef.
Dietary sources of protein are found in both animals and plants. As the vegans out there already know, legumes and tofu are just two examples of lean proteins that originate from plants.If you're looking to mix up your menu and cut down on the red meats during the week, poultry, fish and plant proteins are healthy substitutes. If you like things on the wilder side, you can include pheasant, rabbit, and duck, which are also not red meats.
http://coloncancer.about.com/od/preventionandrecurrence/fl/The-Meat-Debate-Carnivores-and-Colon-Cancer.htm

Will Eating Nuts Make Me Gain Weight?

Nuts are a nutritious component of a healthy diet, and they've also been shown to contribute to greater longevity.   But because they contain a relatively high amount of fat, many people worry that they'll gain weight if they eat nuts.  Is this true?

Answer:  As long as you confine your nut consumption to an ounce (28g) or so each day, you are unlikely to gain weight from the nuts alone, according to a 2008 article published in the Journal of Nutrition.  The researchers - from the US Department of Agriculture's Nutrition Center on Aging and the World Health Organization's International Agency for Research on Cancer - write that regular nut eaters have not been found to weigh more than people who rarely or never eat nuts.  This, despite research that regular consumption of nuts increases calorie intake by an average of 250 extra calories per day, according to the authors.

About a third of Americans report eating nuts on any given day; Europeans consume about 50% more nuts than Americans do.
An ounce of almonds contains about 160 calories, an ounce of walnuts, about 200 calories.  Depending on the nut, one ounce usually makes up just less than a quarter cup (60ml).
Contributing to this data are the findings of a 2013 review of the dietary habits of almost 119,000 men and women in the US, compiled over three decades.  Published in the New England Journal of Medicine, it found that adults who ate nuts (either peanuts or tree nuts) daily had less weight gain compared with those who never ate nuts.  The study also cited past research showing that regular nut consumption is linked with a smaller waist circumference, less dangerous belly fat, and a lower risk of obesity.
While nuts may be a nutritious snack, eating any food between meals can contribute to weight gain.  This is true even if you're making healthy choices, according to nutrition researcher Barbara Rolls.  She warns that if the amount of food you're consuming is too small, it may not register with your body's appetite sensors and will then do little to keep you from overeating later in the day.
http://longevity.about.com/od/Obesity-longevity/fl/Will-Eating-Nuts-Make-Me-Gain-Weight.htm

5 Awesome Side Effects of Eating Healthier

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From spending time with people you love to scheduling fun vacations, you probably do a lot in the name of happiness. But as it turns out, maintaining a positive outlook might not be all about what you do—but also what you eat. A new study from The British Journal of Health Psychology finds that people who eat more fruits and veggies have a higher sense of purpose, engagement, curiosity, and creativity—and they're more likely to have a positive attitude.
For the study, researchers asked 405 17- to 25-year-olds to keep an Internet diary for two weeks. Each day, they recorded how many servings of fruits, vegetables, sweets, and fried potatoes (yes, this is a little random) they ate. They also answered questions about how engaged, curious, creative, positive, and negative they felt, as well as how much sense of purpose they had for that day. On days where the participants ate more fruits and veggies, they reported higher levels of those positive qualities.

Although the participants' daily consumption of produce ranged from zero to four servings—and the average daily serving was just over one—apparently that was enough to impact the participants' outlooks. The researchers wrote that they could only speculate as to why chowing down on produce led to a better attitude on life, but it could be because of the nutrients found in those foods. Eating foods packed with vitamin C, antioxidants, and B vitamins could improve your wellbeing since those nutrients help your body produce feel-good chemicals like dopamine, serotonin, and oxytocin.

These findings aren't strong enough to show that eating produce actually causes a mood boost. (After all, the study was only correlational, and previous research has found that a positive mood may make people more likely to eat healthier.) While more research needs to be done, it certainly can't hurt to swap your afternoon vending machine snack for fruits and veggies.
http://www.womenshealthmag.com/nutrition/awesome-effects-of-healthier-eating

4 Foods You Should Avoid Now If You Want to Get Pregnant Later

These days, it seems like almost anything can mess with your fertility, including everyday habits like staring at your smartphone and over-stressing. But can what you eat now affect your fertility—even if you don't anticipate getting pregnant anytime soon?  Cross these items off of your grocery list now to avoid having issues getting knocked up in the future.
Trans Fats
Trans fats—also known as damaged, hydrogenated, or partially hydrogenated fats—are commonly found in processed or fried foods, processed oils, and some margarines. It's smart to cut them out completely since they can prevent your body from making use of essential fats. Products labeled "low-fat" should also be avoided since they often contain added trans fats, sugar, and sweeteners. In fact, in one large-scale study published in the journal Human Reproduction, women who ate two or more low-fat dairy products a day were twice as likely to have problems conceiving. Stick to foods rich in monounsaturated fats instead, such as olive oil, avocados, peanuts, and organic, free-range poultry.

Refined Carbohydrates
These are bad for your fertility (and general health) since they release sugars into your bloodstream too quickly, causing your pancreas to rapidly release the hormone insulin. In women, this leads to increased production of the hormone testosterone—and this resulting hormone imbalance can affect ovulation, says West. For optimal ovulation, replace refined carbs with complex carbohydrates like beans, vegetables, whole grains, berries, and citrus fruits. They're more nutritionally dense and help keep blood-sugar levels stable.

Alcoholic and Caffeinated Drinks
What do these beverages have in common? They're both highly acidic and can cause major baby-making roadblocks when consumed in excess. While your body naturally produces acid, alcoholic and caffeinated drinks (and foods like red meat and dried fruits) can significantly increase your body's overall acidity; this can strain your liver and kidneys and result in toxicity that depletes your body of nutrients vital to reproduction. These highly acidic products also throw off your body's acid-alkaline balance, which is problematic since sperm thrive in a slightly alkaline environment. For optimal fertility, be sure to avoid highly acidic foods and drinks and up your intake of alkaline foods like sea vegetables, most fruits and veggies, apple cider vinegar, coconut water, and oils such as avocado, olive, coconut, and flaxseed oil.
Swordfish
Eating large fish like swordfish, tuna, or shark more than once a week can increase the toxins in your body, which in turn messes with your hormone regulation, cholesterol levels, blood-sugar balance, and digestion. Since all of these need to be stable to preserve fertility, your best bet is to stick with smaller fish—or at least limit your intake of these varieties.
http://www.womenshealthmag.com/nutrition/pre-pregnancy-foods-to-avoid

NHS Health Check

What is an NHS Health Check?

The NHS Health Check is your chance to get your free midlife MOT. For adults in England aged 40-74 without a pre-existing condition, it checks your circulatory and vascular health and what your risk of getting a disabling vascular disease is. This guide explains what happens at the check, when and how you get one, and how to lower your risk.

How do I get an NHS Health Check?

If you're in the 40-74 age group without a pre-existing condition, you can expect to receive a letter from your GP or local authority inviting you for a free NHS Health Check. Don't worry if you haven't got your invitation yet, as you will be invited for one over the next few years. In the meantime, there are other ways of getting your health checked, as this guide shows.

 

Why should I get checked?

There are many upsides to having an NHS Health Check, at no cost to you. As we get older, we have a higher risk of developing something dangerous like high blood pressure, heart disease or diabetes. Your NHS Health Check can spot early signs and help prevent these happening to you, which means you'll be more likely to enjoy life for longer.

What lifestyle changes can I make?

Once you've had your NHS Health Check, your healthcare professional will discuss your results with you. You'll be given advice and support to help you lower your risk and maintain or improve your vascular health. But you don't have to wait until your NHS Health Check appointment to make healthy changes.
http://www.nhs.uk/Conditions/nhs-health-check/Pages/NHS-Health-Check.aspx

Milk and dairy foods

Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. To make healthier choices, go for lower-fat milk and dairy foods.

Because they're good sources of protein and calcium, milk and dairy products form part of a healthy diet.
Our bodies need protein to work properly and to grow or repair themselves. Calcium helps to keep our bones strong. The calcium in dairy foods is particularly good for us because our bodies absorb it easily.

Healthy dairy choices for adults

The total fat content of dairy products can vary a lot. Fat in milk provides calories for young children and also contains essential vitamins such as vitamin B2 and vitamin B12.
However, much of the fat in milk and dairy foods is saturated fat. For older children and adults, eating too much saturated fat can contribute to becoming overweight. It can also cause raised levels of cholesterol in the blood, and this can put you at increased risk of a heart attack or stroke.
You can check the amount of fat, salt and sugar in most dairy foods by looking at the nutrition information on the label. If you compare similar products you will be able to make healthier choices.

Choose lower-fat milk

If you're trying to cut down on fat it's a good idea to go for lower-fat milks.
Semi-skimmed, 1% fat and skimmed milks contain all the important nutritional benefits of milk, but are lower in fat.

Cheese can be high in fat and salt

Cheese can form part of a healthy diet, but it’s a good idea to keep track of how much you eat and how often.
Most cheeses – including brie, stilton, cheddar, lancashire and double gloucester – contain between 20g and 40g of fat per 100g. Foods that contain more than 20g of fat per 100g are high in fat.
Some cheeses can also be high in salt. Eating too much salt can contribute to high blood pressure.
If you're using cheese to flavour a dish or a sauce, you could try using a more strongly flavoured cheese, such as mature cheddar or blue cheese, because then you'll need less.
Another option is to choose reduced-fat hard cheeses, which usually contain between 10g and 16g of fat per 100g. A few cheeses are even lower in fat (3g of fat per 100g or less), including reduced-fat cottage cheese and quark.

Other dairy foods

Butter is high in fat, so try to use it sparingly. Low-fat spreads can be used instead of butter.
Cream is also high in fat, so use this sparingly too. You can use plain yoghurt and fromage frais instead of cream, soured cream or crème fraîche in recipes. You can also get reduced-fat soured cream and half-fat crème fraîche instead of full-fat versions.
When eating yoghurts or fromage frais, choose low-fat varieties. These products contain at least the same amount of protein, calcium and some other vitamins and minerals – such as B vitamins and magnesium – as full-fat versions. They just contain less fat.

Pregnancy and babies: dairy intake

Dairy foods are important in pregnancy because calcium helps your unborn baby's developing bones to form properly.
But when pregnant, there are some cheeses and other dairy products that you should avoid, as they may harm your baby or make you ill.
Pregnant women should drink only pasteurised milk. Cows' milk that is sold in shops is pasteurised. However, you can still find unpasteurised or ‘raw’ milk for sale from farms, in farm shops and at farmers' markets. Check the label if you are unsure. If only unpasteurised milk is available, boil it first.
Pregnant women should not drink unpasteurised goats' or sheep’s milk, or eat some foods that are made with them, such as soft goats' cheese. See below for more on pasteurisation.
Pregnant women should avoid soft blue cheeses, and soft cheeses such as brie and camembert and others with a similar rind, whether pasteurised or unpasteurised. This is because they can contain high levels of listeria, which is a bacteria that can cause miscarriage, stillbirth or severe illness in a newborn baby.
Cottage cheese, processed cheese, feta, mozzarella or hard cheeses, such as cheddar or parmesan, are considered safe to eat while pregnant, so there is no need to avoid these.

Babies and children under five

Milk and dairy products are an important part of a child's diet.
They are a good source of energy and protein, and contain a wide range of vitamins and minerals. They are rich in calcium, which growing children and young people need to build healthy bones and teeth.
The Department of Health recommends exclusive breastfeeding (giving your baby breast milk only) for around the first six months of your baby’s life.
Cows' milk should not be given as a drink until a baby is a year old. This is because it doesn't contain the balance of nutrients your baby needs.
Foods that use full-fat cows' milk as an ingredient, such as cheese sauce and custard, can be given to your baby from the age of six months.
Babies under a year old should not be given condensed milk, evaporated milk, dried milk or any other drink referred to as milk, such as rice, oat or almond drinks.
Children should be given full-fat milk until they are two years old because they may not get the calories or essential vitamins they need from lower-fat milks.
After the age of two, children can gradually move to semi-skimmed milk as a long drink, as long as they are eating a varied and balanced diet and growing well.
Don't give skimmed or 1% fat milk to children as a long drink until they're at least five years old. Skimmed or 1% fat milk doesn't contain enough vitamin A and skimmed milk doesn't contain enough calories.
Children between the ages of one and three need to have around 350mg of calcium a day. About 300ml of milk (just over half a pint) would provide this.

Goats' and sheep's milk

Like cows' milk, goats' and sheep's milk aren't suitable as drinks for babies under a year old because they don't contain the right balance of nutrients.
As long as they are pasteurised, ordinary full-fat goats' and sheep's milk can be used as drinks once a baby is one year old. They can be given to babies from the age of six months in cooked foods such as cheese sauce and custard.

Pasteurisation

Pasteurisation is a process of heat treatment intended to kill bacteria and prevent food poisoning.
Most milk and cream is pasteurised. If milk is unpasteurised, it is often called raw milk. This must carry a warning saying that it has not been pasteurised and may contain harmful bacteria.
You can sometimes buy unpasteurised milk and cream from farms, farm shops and farmers' markets. However, these could be harmful because they may contain bacteria that can cause food poisoning.
If you choose unpasteurised milk or cream, make sure they are kept properly refrigerated because they go off quickly.
Some other dairy products are made with unpasteurised milk. These include some cheeses, such as stilton and camembert, brie and goats' cheese.
Children, people who are unwell, pregnant women and older people are particularly vulnerable to food poisoning and so should not have unpasteurised milk or cream, or some dairy products made with unpasteurised milk.

Milk allergy and intolerance

There are three conditions that cause a reaction to milk.
Milk and dairy foods are good sources of important nutrients, so don’t cut them out of your or your child’s diet without first speaking to a GP or dietitian.

Lactose intolerance

Some people can't digest the special type of sugar found in milk, called lactose. Being unable to digest this sugar is known as lactose intolerance.
Lactose intolerance can cause symptoms such as bloating and diarrhoea. It does not cause severe reactions.

IgE-mediated milk allergy

One type of milk allergy is known as IgE-mediated milk allergy. This can cause reactions that usually occur within a few minutes of having cows' milk. It can cause severe reactions, but more often the symptoms are mild.
Symptoms can include rashes (hives), swollen lips, diarrhoea, vomiting, stomach cramps and difficulty breathing.
In some cases milk allergy can cause anaphylaxis. This is a life-threatening allergic reaction that results in difficulty breathing, swollen lips or mouth, and collapse. If this happens, call 999 immediately and describe to the operator what is happening.

Non-IgE-mediated milk allergy

Another type of milk allergy is known as non-IgE-mediated cows' milk protein allergy. This has previously been referred to as cows' milk protein intolerance.
This type of allergy is distinct from IgE-mediated milk allergy and lactose intolerance. It can occur in adults, but is more common in babies and children.
Children with this allergy can experience symptoms the first time they drink cows' milk. The symptoms include eczema, vomiting, diarrhoea and stomach cramps. Rashes (hives) and breathing problems do not occur. These are symptoms of IgE-mediated milk allergy.
Symptoms take longer to occur than in IgE-mediated milk allergy. They can occur from between a few hours and a few days after having milk. Because the symptoms are delayed, it may take some time for this allergy to be discovered. There is no easy test for the allergy.
Children who have non-IgE-mediated cows' milk protein allergy often grow out of it by the time they go to school. In rare cases it can persist into adulthood.
http://www.nhs.uk/Livewell/Goodfood/Pages/milk-dairy-foods.aspx

What is gluten, anyway?

      

.Bread, pasta and other products containing wheat are off the menu for people with coeliac disease.

You could be living with coeliac disease without even knowing it, according to a new study.
One in every 100 Brits are currently sufferers - but according to the University of Nottingham as many as 500,000 people in the UK could be undiagnosed coeliacs.
The rate of diagnosis has increased four-fold in the last two decades, according to the study in the American Journal of Gastroenterology.

Confused about what gluten actually, um, IS?

You’re not alone. US comedian Jimmy Kimmel took to the streets of LA - and even the nutrition-obsessed Californians were stumped.
Watch the video now
The answer? Well, it's a mix of two proteins found in foods made from grains including wheat, barley, rye, and spelt. Which means it's in most bread, pasta, cereals, cakes and a surprising range of other foods.
The autoimmune disease can cause other problems if left untreated.
The only cure is a complete exclusion of gluten from the diet. But don't fear - we've got tons of delicious healthy gluten-free recipes.

How to eat out gluten-free

Caz Roberts, Gluten Free Foodie blogger and creator of the Gluugle app, says "Look for restaurants that prepare meals from scratch - they should be more able to accommodate you.
"Certain cuisines lend themselves to a gluten-free diet more - Indian, Thai and Vietnamese are great.
"It's best to call restaurants in advance to see if they are willing to cater for coeliacs and understand cross-contamination.
"Check out sites like Gluugle.com that are filled with recommendations nationwide from other gluten free diners. The Gluugle app is handy for when you are out and about as it shows you places near you.
"In supermarkets, check for the crossed grain symbol on packaging. The FreeFrom sections of supermarkets have expanded in the last few years, you are sure to be able to find gluten-free subsitutes from bread to pasta, biscuits and cakes."

http://www.womenshealthmag.co.uk/health/symptom-checker/1378/what-is-gluten-anyway/

10 Ways to Get a Flat Stomach

For all the effort you've put into toning it - and all the cupcakes you've given up to maintain it - your midsection should be as rock-hard as a diamond and just as much fun to show off. So why does it seem like your quest for a sexy stomach always hits a bump (at about belly-button level)?
You're not alone in feeling frustrated: Sixty-two percent of women say the body part they're most self-conscious about is their belly. But don't give up hope. It turns out some of the old food advice you've been following for years may actually be working against you, says nutritionist Alan Aragon. He's waded through the latest data and here are his top 10 tips for shrinking your stomach (and slimming down all over).

1. Eat after exercising

This is the best time to have your largest meal of the day - as long as it's a reasonable size and not a full-on feast. That's because you've just reduced your body's fuel reserves, and food can help aid your recovery. Plus, when your body is in a recovery state, incoming calories and nutrients stand a better chance of being absorbed by muscle tissue instead of being stored as fat. If your goal is to curb uncontrollable hunger after a workout, try lean beef, poultry, or fish - protein-rich foods tend to be very filling. Pair that meat with whole-food, high-fibre carbohydrate sources such as beans. Fibre is another element that can help you feel satiated quickly.

2. Eat however you feel

Contrary to what you've heard, the five-small-meals-a-day mantra doesn't work for everyone. The new thinking? You'll eat healthiest if you eat your way - meaning, if you prefer substantial meals fewer times a day, there's no reason to force yourself to do the opposite, says Aragon. But while the number of meals doesn't matter, their size does. According to Purdue University researchers in the US, the biggest problem with our noshing behavior is that snacks have become meals, and meals have become feasts. In the past 30 years, snack sizes have increased from 360 calories to a whopping 580 - and when you consider that the average woman snacks twice during each workday, you're looking at almost 500 extra calories a day. In just two weeks, these oversize bites - no matter how "healthy" - can contribute to an extra lb of fat. However many times you eat, always make sure that you're keeping an eye on your portions.

3. Eat fat to slim down

It's been scientifically proven: Eating fat helps you become slim, says Aragon. In fact, the Institute of Medicine recommends that fatty foods make up 20 to 35 percent of your total calories. This, of course, isn't an invitation to head over to the nearest fast-food joint. You have to include the right fats - primarily monounsaturated fats (MUFAs) like nuts, avocados, and healthy oils - and stay away from processed foods that contain trans fats, such as baked goods. A report in the British Journal of Nutrition found that a MUFA-rich diet helped people lose small amounts of weight and body fat even when they didn't change their calorie intake. What's more, dieters who took a high-fat approach needed 25 fewer days to lose 10 pounds than those who used a high-carb approach, according to researchers at Johns Hopkins University - and that was on a diet of 30 percent fat! So go ahead and indulge (in moderation) in fatty foods that are good for your body, including beef (sirloin steak, yes please), pork, eggs (yolks too), and reduced-fat sour cream and cheese.

4. Step away from the calorie counter

What matters most for shedding belly fat boils down to calories in versus calories out. And counting calories will help you stick to a consistent healthy eating plan - but if worrying about Every. Single. Calorie. is stressing you out, put away the calculator (after all, research shows that stress itself can cause you to stuff your face). Instead, fill your plate with whole, energy-dense foods, such as lean protein, fruits, vegetables, and whole grains. Because they pack a lot of nutrition into comparatively few calories, you're able to eat more and feel full without expanding your waistline.

5. Carbs are not the enemy

Time to overthrow the tyranny of Drs Atkins and Dukan - for carbs are not your enemy. Yes, if you overeat them, you'll gain weight - but so you will with any other food. When it comes to weight loss, your total calorie balance is what matters. If you eat more than you burn, the unused calories turn into fat that gets stored in your belly (and elsewhere), regardless of where those calories come from. That said, if just the sight of carb-heavy dishes melts your willpower, avoiding them is a foolproof way to control your weight. More realistic, perhaps, is making sure most of your carbs are the complex kind found in whole grains and raw fruits and vegetables. Because these tend to fill you up with fibre, it's easier to eat them in controlled portions than it is with highly processed refined carbs like white bread, pasta, and rice.

6. Grab a protein shake

Don't be fooled by labels featuring ripped, bulked-up dudes. Anyone can benefit from the belly-flattening power of protein powder. Opt for whey protein over soy though - according to a study in The Journal of Nutrition, participants whose diets included whey protein for 23 weeks had less body fat and a smaller waist than those who chose soy. In fact, as strange as it sounds, dieters who included whey protein in their eating plan doubled their fat loss compared with those who ate the same number of calories but didn't drink any shakes. To reveal your abs once and for all, try including a whey protein shake once a day or at least a few times a week.

7. Lose inches as well as weight

This usually means you're not strength training or eating enough protein, says Aragon. Pick up some weights, and add 170g lean meat to your post-workout meal or mix two scoops of protein powder into a smoothie or yogurt. Each option yields about 40 grams of protein, the amount you need to lose fat while preserving metabolism-revving muscle.

8. Tuck into dairy

Cutting back on the amount of dairy you eat can signal your body to make more fat cells, according to a study in The American Journal of Clinical Nutrition. When you don't have enough calcium in your body, it tries to hold on to what's there. This triggers the release of a compound called calcitriol, which increases the production of fat cells. Eating extra calcium suppresses calcitriol, which breaks down fat and makes your fat cells leaner and your tummy flatter. So enjoy the moo juice, yogurt, or a little cheese. Because dairy does tend to be high in calories, keep your portions small or stick to low-fat varieties.

9. Limit the sweeteners

Nutritionists debate this topic as vigorously as politicos argue about tax hikes. There's no direct link between consuming artificial sweeteners and gaining weight. Still, some research indicates that by providing you with the taste of a high-calorie meal without delivering the calories your brain expects, diet foods made with chemicals, artificial sweeteners, and preservatives can actually leave you craving more food, which causes you to overeat. And another reason to tone down your diet soda habit: scientists at the University of Minnesota found that diet sodas and fake sugars may increase your risk for metabolic syndrome, which results in higher levels of belly fat, blood sugar, and cholesterol. So it's a good idea to limit your intake to three or four servings a day at most (one packet of sugar substitute in your coffee is one serving; one can of diet soda is two). If your diet otherwise consists mainly of real foods, you can enjoy a little sweetener, whether it's artificial or not.

10. Steer clear of fat-loss pills

Most fat-loss pills are a waste of money, and many carry scary risks, says Aragon. The truth is, the fat loss caused by any supplement is minor and is even less significant in people who have a substantial amount of weight to lose, he says. The best and only real way to uncover your abs - permanently - is to focus on what you eat and how you exercise.

http://www.womenshealthmag.co.uk/fitness/sexy-abs/126/10-ways-to-get-a-flat-stomach/

15 Tips for Better Family Nutrition

This list of tips for better family nutrition is a compilation that have worked with numerous patients over the years in a variety of settings with a myriad of backgrounds. Not every tip may work for you but focusing on one or two will still help you to stay healthy.
(1) Know yourself, find out how many calories you need for a day. 2,000 calories a day is an average, you may be more or less.
(2) Enjoy your food but pay attention to what you are eating. I love my food and you should too, building a good relationship with food is essential to maintaining balance.
(3) Avoid oversized portions of food that involve very little chewing. Many families ingest massive calories eating foods that start to vanish once you put them in your mouth, this can lead to overeating.
(4) Eat lean proteins and vegetables more often. It can take up to 30% of the calories you eat from the protein to digest it.
(5) Make half your plate vegetables.
(6) Switch to fat-free or low-fat milk; especially in your coffee. Some people don't like the change in texture when you switch milk but in coffee and tea you may not know the difference. Give it a try.
(7) Make half your grains whole. Whole grain breads, brown rice.

(8) Rinse canned foods before cooking or eating. This helps to eliminate the sodium that is used to keep the vegetables fresh.
(9) Make your own flavored waters using herbs and fruits. Water can get boring so make your own flavors so you're not tempted to drink higher calorie drinks throughout the day.
(10) Cook fresh or frozen vegetables in the microwave to speed up cooking. Even gourmet restaurants have microwaves, so don't be afraid to cook healthfully in yours and speed up your cooking time.
(11) Pre-package fresh vegetables for snacks throughout the day. Cut up some veggies in the morning and keep them in plastic wrap for later in the day. You'll never scramble for a snack.
(12) Choose vegetables rich in color.
(13) Get frozen vegetables since they store well and are just as nutritious as fresh. The techniques to freeze vegetables are much better now then when we were kids.
(14)Eat Seasonally.
(15) Use spices to change the flavors of your favorite meals.
Following these simple and easy 15 tips will allow you to keep your family healthy all year-round and may even save you some money the next time you are shopping
http://ezinearticles.com/?15-Tips-for-Better-Family-Nutrition&id=8657531

Lose Weight the Right Way: 3 Tips for Weight Loss

Are you struggling to slim down and look younger and you just can't figure out what to do?
If you are trying to lose weight and look younger, then you need to get yourself prepared and under control once and for all, and then you will begin to see faster results.
Did you know that your quality of your life and your weight is determined by how you feel moment to moment? You need to start thinking positive and know that you can do this. Here are 3 SIMPLE steps to start losing weight and looking 10 years, yes I said 10 years, younger:
1. Low Fat Diets have been the craze for many decades now and it was thought of to be the best way to lose weight, which was based on very poor scientific evidence. Since then many massive, long-term studies have shown that this kind of diet is a very poor choice and very harmful for a lot of people.
Don't fear fats, they do not make you fatter, they actually help your body regenerate your power hormones. Your body needs dietary fat and cholesterol in order to produce any and all vital hormones.
People that are on low fat diets usually are weak and guant. They are often sick and stressed out about every bit of fat that they are consuming. That for sure will not make you look or feel any younger.
2. Do you really love going to the gym? Do you ever really look at how little people change their bodies in all those classes? Cardio is good, but cardiovascular conditioning can be obtained with far less time and effort. In many situations, long duration exercise can actually accelerate the aging process by increasing free radicals. Free radicals can prey on your body's essential nutrients and tissues. There are ways to exercise that takes about a of the time of regular workouts.
3. You need to stop blaming it on how old you are. It doesn't matter how old you are. Your body does not own a clock. Recent studies have shown that men and women in their 90's were able to gain muscle tone in just a matter of weeks of simple weight training. Don't be one of those people that are constantly talking about how old they are and all their aches and pains and how life is just down hill after 40. Be positive and absolutely crave a challenge. Challenge is what keeps you YOUNG! The best challenge there is happens to be taking control of your health and body.
Bonus Tip:
Whatever it takes -- no matter what. Stay committed to the goal and visualize the results. Don't let anyone or anything stand in your way.
For many people weight loss and ways to looking younger can be expensive, time consuming, ineffective and it can even be dangerous if it is done in the wrong way. Instead, you may want to consider a new approach to weight loss and looking younger.
http://goarticles.com/article/Lose-Weight-the-Right-Way-3-Tips-for-Weight-Loss/9321976/

4 Foods That Burn Belly Fat

 

The secret to lasting weight loss does not come down to complicated calorie-counting and weight-loss gimmicks. Instead, it's about working with your body's natural hunger and sleep rhythms to curb cravings, burn fat, and send your energy levels soaring.
Research shows that our bodies' inner eat-and-sleep clocks have been thrown completely out of whack, thanks to cues we send it all day with the wrong foods. The result: You're caught in a "fat cycle": a constant flow of hunger hormones that makes your cravings almost irresistible. But if you tune into your body's natural eat and sleep schedules, you can actually—finally—say "goodbye" to your belly pooch.
Prevention's revolutionary Belly Melt Diet explains the science behind why getting a good night's sleep will help you lose while you snooze, and how eating the right foods at the right times can satisfy your body's need for fuel and taste.
Eat these foods to sleep better, lose more weight, and melt your belly fat. Here's how to get started!
Fish
When your diet is deficient in omega-3s—a very common nutrient in fish—your pineal gland—a gland in your brain that helps regulate your nervous system—is thrown off, leading to alterations in the production of melatonin, your sleep hormone. People with an omega-3 deficit don't sleep during their usual rest periods, which can lead to things like unhealthy late-night eating.
Fish is also rich in protein, which previous research has shown can satiate your appetite. You even burn more calories digesting protein than you do when you eat fats or carbs. Plus, eating more omega-3s can boost heart health and lower your risk of dementia.
Nuts
These legumes are a great source of mood-boosting magnesium. And eating more of it can help people who have sleep troubles doze peacefully through the night, according to a 2010 study published in the journal Magnesium Research. One group of the 100 tossers-and-turners over age 51 was given 320 milligrams of magnesium a day, while the other group was given a placebo. After seven weeks, those taking the magnesium were sleeping better—which research shows can lead to less overeating and weight gain. As a bonus, the women had lower levels of dangerous inflammation, a rogue reaction by the immune system that is implicated in heart disease, cancer, diabetes, and Alzheimer’s disease.
Milk
It turns out that milk may really do a body good when it comes to belly fat. A 2010 study by researchers at the University of Alabama at Birmingham found that among a group of more than 100 premenopausal women, fat was significantly reduced in those who consumed the most calcium-rich foods. In fact, for every 100 milligrams of calcium they consumed per day (that's half cup of soft-serve frozen yogurt), they lost an inch of intra-abdominal fat—the really bad stuff tucked in and around your internal organs that has been linked to higher rates of heart disease and cancer.
Calcium can also help you sleep if you tend to be awakened by muscle soreness or cramps—the mineral, along with calcium, helps relax muscle nerves and fibers.
Cherries
Around bedtime, munch on a few tart Montmorency cherries. These cherries are one of a number of plant-based sources of melatonin, the sleep hormone. While there's no evidence that they'll help you nod off, studies have found that foods like these (such as bananas) can raise melatonin levels in the body. Not only does melatonin help you sleep, but it's a powerful antioxidant, which can also promote weight loss

http://www.womenshealthmag.com/weight-loss/burn-belly-fat?cm_mmc=outbrain_null_null_null&obref=obinsource

6 Ways Sleep Can Help You Lose Weight

 

Well, this is upsetting: Forty percent of Americans get just six hours of sleep or fewer per night, according to a recent Gallup poll. And groggy mornings and a cranky attitude aren't the only side effects of insufficient shut-eye, either—missing out on sleep can also lead to weight gain. In fact, an analysis by researchers at Columbia University found that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight!
If you're trying to slim down or shape up, hitting the sack is just as important as sweating at the gym. These six reasons are your best excuses to hit the snooze button and get more sleep.
MORE: 6 Mini Weight-Loss Moves That Lead to Major Results
It Stops Late-Night Snacking
The longer you’re awake, the more likely you are to consume calories you don’t need, which can cause you to gain up to two pounds a week, according to researchers at the University of Pennsylvania. Over the course of seven days, they found that sleep-restricted subjects (sleeping from 4 a.m. to 8 a.m.) gained more weight than their well-rested counterparts (sleeping from 11 p.m. to 8 a.m.), mostly because they ate 550 calories from 11 p.m. to 4 p.m., a time that the other group spent in bed asleep.
It Helps You Burn More Calories
Not only do you have more energy to take on the day after a good night’s sleep, but your body also torches calories, even when you’re not working out. A study from the American Journal of Clinical Nutrition found that normal sleepers' resting energy expenditure—the amount of calories burned when you’re not moving—was five percent higher than their tired counterparts. They also burned 20 percent more calories after a meal versus sleep-deprived people.
It Boosts Fat Loss
Even if you eat the exact same diet as your friend, if you’re not getting the sleep your body needs, you won’t drop as much fat as them. A recent study from the University of Chicago compared the weight-loss results from sleeping eight and a half hours per night versus only five and a half hours per night. In both conditions, people ate the same number of calories (about 1,450 calories per day). While both groups lost about six and a half pounds, more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants.
It Helps You Shop for Healthier Food
Never go grocery shopping when you’re hungry—or exhausted. In a study published in the journal Obesity, sleep-deprived men bought nearly 1,300 calories in food more than well-rested men. And this was independent of hunger because all the participants (sleep-deprived or not) had been fed a standardized breakfast before the test.
MORE: The Best Sugar-Saving Supermarket Swaps
It Encourages Portion Control
In a Swedish study, well-rested and sleep-deprived participants were asked to complete a computerized "ideal portion size" task where they could manipulate their serving size on a screen. Their findings: Sleep-starved people added 35 additional calories in snacks to their digital “plate” compared to well-rested participants.
It Keeps Your Brain Focused
Your brain functions differently without sleep. Researchers at Harvard Medical School performed brain scans on people who reported high daytime sleepiness and measured their brain activity in response to high-calorie foods. The scans revealed reduced activation in the ventromedial prefrontal cortex—an area of the brain involved with inhibition and behavior control. Translation: Lowered inhibitions indicate a tendency to overeat when you're tired.
What's more, another study from Columbia University also found brain activity differences in sleepy people's response to food. Their study revealed increased activation in the insular cortex, which regulates pleasure-seeking behaviors. Importantly, unhealthy food activates this region more than healthy food, which means that skipping out on sleep could make it harder to skip out on a trip to the vending machine.
http://www.womenshealthmag.com/weight-loss/sleep-weight-loss

The Ingredient for Weight Loss

While there are tons of different diets out there, filling up on fiber is perhaps the healthiest and most successful way to shed the pounds. A groundbreaking study at Harvard showed the importance of fiber as it relates to weight loss. The study, which spanned over 12 years, showed that the women who increased their fiber instead of decreasing it, were half as likely to become obese. Simply adding fiber to their diet changed everything for their health. Not only will fiber help you lose weight, fiber also helps to prevent nasty illnesses like heart disease, diabetes, and cancer. (via Fitness Magazine)
What is fiber anyways? Fiber is found in all plants, but not meat or dairy. Fiber helps you to feel full for longer as it keeps blood sugar levels stable, keeping those cravings to a minimum. It is important that women get at least 25 grams of fiber per day in the form of both soluble and insoluble fiber. Soluble fiber dissolves in water and is responsible for lowering cholesterol, maintaining a healthy colon, and preventing digestive problems such as Irritable Bowel Syndrome and diarrhea. When mixed with water in the body, soluble fiber becomes a sticky gel-like substance that healthily slows the digestion of food. (via Dietitians of Canada) Be sure to add these soluble fiber foods to your diet:

• oatmeal
• lentils
• apples
• strawberries
• nuts
• flaxseeds
• beans
• blueberries
• psyllium
• carrots

Insoluble fibers can be described as the “roughage” of the digestive tract. It adds bulk to the diet and has a laxative effect in the body, helping to prevent constipation. Insoluble fibers are found mostly in whole grains and vegetables. (via WebMD)

Add these high insoluble fiber foods to your grocery list:

• whole wheat bread
• seeds
• brown rice
• zucchini
• broccoli
• tomatoes
• dark leafy vegetables
• raisins
• fruit
• root vegetable skins

The awareness that fiber is essential for weight loss is becoming better known, and big companies that produce processed foods are picking up on it,but beware. Many companies are creating “faux fibers” that are synthetically made in a laboratory or highly processed. They add this faux fiber to their products as a ploy to lure in consumers. This fiber does not have the same beneficial qualities as fiber found in plant based foods. So if you’re looking to up your fiber intake, it is best to stick to real, whole foods. (via Prevention)
http://www.skinnymom.com/2014/07/28/the-1-ingredient-for-weight-loss/