Are there herbs that will help my diabetes?

Many herbs supposedly have glucose-lowering effects, but there are not enough data on any herb to recommend it for use in people with diabetes. Herbs are not considered food by the Food and Drug Administration and are not tested for quality or content. Therefore, products can be promoted as helping health conditions without having to show evidence of this. Discuss the herbal dietary supplements with your doctor or dietitian before trying them. They may interact poorly with your diabetes medication.

What about green tea?

Research shows that green tea can help with weight loss. Green tea is reported to help burn an extra 78 calories a day by boosting metabolism. This adds up to over 28,000 calories in a year - the same number of calories you need to burn in order to lose 8 pounds of weight.

The inhabitants of the Japanese island, Okinawa, live longer than anyone else in the world. Their diet includes copious amounts of green tea.

Drinking green tea has many benefits. It reduces cavities, fights infections, lowers blood pressure, strengthens capillaries, and prevents hardening of the arteries to name but a few.

How much calcium do women need?

Both women and men need enough calcium to build peak (maximum) bone mass during their early years of life. Low calcium intake appears to be one important factor in the development of osteoporosis, a disease in which bone density decreases and leads to weak bones. Women have a greater risk than men of developing osteoporosis.

Therefore, particularly during adolescence and early adulthood, women should increase their food sources of calcium. the most important time to get a sufficient amount of calcium is while bone growth and consolidation are occurring, a period that continues until approximately age 30 to 35. The idea is, if you can build a maximum peak of calcium deposits early on, this may delay fractures that occur later in life.

The recommended dietary allowance for calcium for woman 19 to 24 is 1,200 milligrams per day. For women 25 and older, the allowance drops to 800 milligrams, but that is still a significant amount.

What is Iron-Deficiency Anemia?

Common causes of iron-deficiency anemia in otherwise healthy young people include a low iron intake and poor absorption of iron.

Symptoms of iron deficiency include fatigue, irritability, dizziness, headaches and lack of appetite. The recommendation for iron is 15 milligrams a day for women and 10 milligrams a day for men.

If you are anemic, you should include food that is a good source of vitamin C every time you eat. Food rich in vitamin C will improve the absorption of the iron in the diet.) Good sources of vitamin C include orange juice, grapefruit, cantaloupe, green pepper, or broccoli. Red meat, fish, poultry, fortified breakfast cereals, beans and green leafy vegetables also contain iron.

Our bodies absorb the iron found in animal products best.

Do not drink tea, coffee or cola with food. Wait at least an hour after eating to drink these beverages.

Iron supplements should not be taken without proper medical supervision. Too much iron can cause constipation, diarrhea, nausea and may interfere with the absorption of other nutrients such as copper and zinc.

Some antacids can bind iron in foods and make iron unavailable for you to absorb.

What is the role of sprouted grains in healthy diet?

Sprouted grains are widely recognized by health care professionals as a “better food.”

Sprouting process not only significantly increases valuable nutrients such as vitamin A, vitamin C, B-vitamins, calcium, iron, magnesium and potassium but also causes a natural change that makes the protein and carbohydrates easier for the body to use.

Make sprouted grains a regular part of your diet. Sprouts are lower in carbohydrates and calories than the grains from which they were sprouted.
Sprouted grains may help treat irritable bowel syndrome. Irritable bowel syndrome occurs when a person has terrible gas and cramping caused by hard stool.

Many grains can be prepared in your own kitchen: wheat, soya, lentils, rice, alfalfa, Lucerne, quinoa, oats, barley, etc. it is very easy to make grains germinate.

To successful germinate grains; you have to buy grain of good quality. Use grains without chemically treated or heated. You must wash it and soak it for a day in a porcelain cup. The next day, throw out the water and put the wheat germ on a plate. You must water them regularly, at least twice a day. The stem grows from day to day. Sprouting process has four days on the average from the beginning of germination until the sprouts are ready to be eaten.

Sprouted grains may be eaten plain or in salad, together with other raw vegetables or in dishes you prepare according to your own recipes.

Are foods labeled “natural” better for you?

There is no legal meaning for the word “Natural.” The FDA does not regulate this word and just because something is labeled this way doesn’t mean anything. Often it can mean that a food is not good for you. Lard is natural, butter is natural, sugar is natural, high fructose corn syrup is technically natural as well as a host of flavorings that are extracted from natural products through highly complicated processing.

A good example of this is the recent advertising campaign by the company that makes the soda 7UP. They claim to have removed all “artificial ingredients” from their drink. This is debatable as some feel that high fructose corn syrup is not “natural.” Nonetheless, soda with all that high calorie sweetener is bad for you and labeling 7UP “natural” is misleading in my opinion.

Even some of the organic products that are on the market use flavorings considered “natural.” This often adds up to nothing more than a highly processed product.

If a package is labeled “natural” it should actually be cause for wariness on your part and not a feeling of reassurance that the product is good for you.

What is the role of organic foods in healthy diet?

There are several differences between organic and inorganic foods. Organic foods are really better than conventional produce for the health of the consumer. They include organic fruits, vegetables, meat and dairy products.

Organic food usually meets stringent production standards, which specify growing and processing conditions over and above normal agricultural and food safety requirements.

Organic produce is free from exposure to harmful herbicides and pesticides; inorganic apple has 20-30 artificial poisons on its skin, even after rinsing.

Organic food is produced without the use of genetically modified organisms (GMOs)

Fresh organic produce have higher levels of vitamins, minerals, enzymes and other micro-nutrients, and lower levels of nitrate than conventional produce

Genetically modified organisms.

Are organic fruits and vegetables better for you? How can you tell if the fruits and vegetables were organically grown?

Organic fruits and vegetables will limit your exposure to pesticides. However, organic produce tends to be much pricier than conventional produce.

Can I eat dairy foods even if I am sensitive to milk?

Individual tolerance to foods such as dairy can range from no problems to severe gastrointestinal upset. Some people suffer from lactose intolerance and need to strictly avoid all foods containing lactose such as milk, yogurt, and cheese.

Many individuals have a limited tolerance or sensitivity to lactose and can only tolerate small amounts of dairy products.

The best approach for these people is to choose cultured yogurts, aged cheeses, and lactobacillus milk.

Try small amounts of dairy with other foods and gradually increase the amount of dairy as tolerated.

Are vegetarian diets healthier?

Eating strictly vegetarian has been shown to be good for you. There is excellent research to show that when people don’t eat meat they eat fewer calories than people who do. The research is, however, often done under controlled circumstances where the vegetarian diet is also a lower fat diet.

This doesn’t mean that if you don’t eat meat that your diet is automatically healthy. There are a tremendous number of vegetarian recipes that are very high in calories and fat.

The best plan is to look at recipes and the nutrition facts. How many calories are there? How much fat and saturated fat? Are there trans-fats? How much protein? Eating healthy is about choosing foods that are lower in calories and fat.

Watching salt is a good idea, as well as trying to eat foods that have been processed as little as possible. This is true for both vegetarians as well as omnivores.

How Physical Activity Impacts Health?

Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death:

Reduces the risk of dying prematurely.
Reduces the risk of dying prematurely from heart disease.
Reduces the risk of developing diabetes.
Reduces the risk of developing high blood pressure.
Helps reduce blood pressure in people who already have high blood pressure.
Reduces the risk of developing colon cancer.
Reduces feelings of depression and anxiety.
Helps control weight.
Helps build and maintain healthy bones, muscles, and joints.
Helps older adults become stronger and better able to move about without falling.
Promotes psychological well-being.

What do muscles use for energy during exercise?

Most activities use a combination of fat and carbohydrate as energy sources. How hard and how long you work out, your level of fitness and your diet will affect the type of fuel your body uses.

For short-term, high-intensity activities like sprinting, athletes rely mostly on carbohydrate for energy. During low-intensity exercises like walking, the body uses more fat for energy.

What kind of exercise is best for weight loss?

The best activities are those you enjoy! Regular physical activity is a key component to losing weight, and keeping it off. That’s because physical activity burns calories and helps build and preserve lean muscle. Any kind of physical activity burns calories. However, by choosing activities you enjoy, you’ll be more likely to stick with them for a lifetime.

Does a slow metabolism prevent weight loss?

Researchers call the amount of calories that one burns doing nothing “resting metabolism” or “Basal Metabolic Rate” (BMR). It is true that BMR can be important in helping to figure out how many calories a person needs every day, but there’s never been solid research showing that people with “slow metabolism” gain weight any faster than others. In fact, as people gain weight their metabolism actually speeds up.

The key to weight loss is to eat fewer calories and burn more. Choose great tasting food that’s lower in calories, be careful with portion size and spend more time exercising.

How/why do dairy foods help you lose more weight and burn more fat?

The mix of nutrients found in dairy foods, especially calcium, may be responsible for helping the body break down and burn fat. Studies have reported that dairy foods exert a significantly greater effect on body weight and fat loss than calcium supplements. While more research is needed to fully understand the dairy and weight loss connection, the unique nutrient package in dairy may be a key contributor to dairy's superior effect. In particular, the distinctive proteins in dairy may explain the greater weight and fat loss when dairy is included in a reduced-calorie diet.

Do dairy products make you gain weight or help you lose weight?

Dairy products are pretty good for you, but like any food they have calories. The main issue is that many dairy products have a fair amount of fat. Choose non-fat or 1% milk if you drink milk. Most of recipes that call for milk work fine with either 1% or 2% milk. There are many excellent low-fat cheeses on the market as well.

I use non-fat yogurt for recipes as well as eating and there is excellent evidence that yogurt is very good for you. There are often a lot of added calories in flavored yogurt, so check the label carefully.

Dairy products have lots of good quality protein as well as calcium. Most have been fortified with Vitamin D to help your body absorb the calcium. The low fat dairy products have essentially the same amounts of protein, vitamins, carbohydrates and calcium as the high fat choices.

What does the science say about dairy's role in weight loss?

Dairy foods have a positive effect on weight loss. In fact, research shows including 3 daily servings of milk, cheese or yogurt as part of a reduced-calorie weight loss plan can help people lose more weight by burning more fat than just by cutting calories alone.

A recent study published in Obesity Research showed that people on a reduced-calorie diet who consumed 3 servings of milk, cheese or yogurt each day lost significantly more weight and more body fat than those who just cut calories while consuming little or no dairy.

Are the kinds of foods that you eat more important than the amount you eat?

People will go out of their way to eliminate carbohydrates or fats completely from their diet. Most of the time they end up eating the same number of calories in other type of foods.Calories are calories whether they come from fat or carbs. If you eat too many calories for the amount that you are going to burn, you will gain weight. It is the amount of food that you eat that is important.

Is Cholesterol bad for you?

Cholesterol is actually a type of fat and in its raw form is a waxy yellow gunk. It is different from most fats because the cholesterol molecule is more like a steroid molecule. Your body uses it to produce different hormones.

It is actually pretty easy to eat a diet that is lower in cholesterol, but we now know that the types of fats we consume are as important as the amount of cholesterol we eat.

It is the way that saturated fats and trans-fats interact with cholesterol in the bloodstream that can cause health problems.

Your liver produces about 300 mg of cholesterol per day, which is about what is needed for the body to function properly. But we also consume cholesterol in the foods that we eat. Because plants don’t produce cholesterol, any cholesterol that we eat must come from animal products. A lean cut of meat has the same amount of cholesterol as one with a lot of fat. The key is to eat the one that is leaner and thus lower in saturated fat.

How can I cut the fat in my diet?

Here are some beginning hints. See a dietitian for more advice. Stir-fry foods in tiny amounts of oil and lots of seasonings. Choose nonfat or low-fat selections, such as nonfat or 1% milk or low-fat cheese. Keep portion sizes on target. Avoid fried foods -- bake, grill, broil, or roast vegetables and meat instead.

Are Fats bad for you?

Fats have a lot of calories per gram (about twice that of carbohydrates and protein). Because most of the processed and fast foods today have very high amounts of fat, it’s easy for people to gain weight eating them.

There are a number of different types of fats that we consume. When you read the Nutrition Facts on a food label, the total fat is reported and it is made up of saturated fat, monounsaturated fat and trans-fats.

The fats to avoid in your diet are saturated fats and trans-fats. Fatty meats and high fat dairy products are high in saturated fat. Trans-fats are found in many processed foods like stick margarine, baked goods and snack foods. Both of these types of fats have to be reported on food labels.

There are good fats, however, and choosing foods that have monounsaturated fats like those in seeds, nuts, grape seed oil and olive oil have been shown to improve your cholesterol profile. Omega-3 fats are found in fish, some seeds, and nuts, and they appear to decrease the risk of cancer and strokes.

Even though there are good fats, they still contain calories, and watching the amount of total fat you eat is as important as the types of fats.

Are some fats better than others?

Yes. Monounsaturated fats are the healthiest for your body. Nuts -- like almonds, cashews, hazelnuts, and peanuts -- and avocados contain this type of fat. Choose olive or canola oil for cooking. Polyunsaturated fat is the next healthiest fat. This is found in corn oil, safflower oil, soybean oil, and mayonnaise. Use small amounts of foods that contain saturated fats like butter, lard and meat fat, bacon, and shortening. There are lower-fat versions of foods that contain saturated fats, like sour cream and cream cheese. A healthy diet includes less than 30% of calories from fat, with less than 10% of these from saturated fat.

Are low-fat and fat-free (non-fat) foods low in calories?

Eating a low fat diet is good for you. That said, you must have fat in your diet.

Beyond the fact that your body needs fats, they taste good.

It is important to remember that low-fat doesn’t always mean low-calorie and non-fat does not mean no calories. Apples don’t have any fat and are good for you, but they still have calories.

The issue is that a lot of low-fat or non-fat foods on the market are actually very high in calories.

Many times they are also much higher in sodium than the “regular” version. Food manufacturers will add sugars and other carbohydrates as well as salt to compensate for the fat that is left out.

Always check the calories of foods that you are eating. Many times the low-fat version will have almost the same amount of calories (or more) that the full-fat version.

There are some places where low-fat is generally better. Dairy products are one. On the other hand, any snack food that is labeled low-fat (or low-anything) should be suspect. Check the Nutrition Facts on the label.

Do High-Protein Diets Promote Weight Loss?

High-protein diets do promote weight loss but it is often temporary. There are two major explanations for the loss.

High-protein diets cause dehydration, which looks like immediate and dramatic weight loss. A quick lesson in physiology will explain how this happens. Carbohydrates are stored in our bodies as glycogen and each glycogen molecule is bound to three molecules of water. As you reduce carbohydrates in your diet your body starts using up its stored glycogen -- and also the water that was bound to the glycogen -- for energy. This loss of body water is mistakenly interpreted as a loss of body fat.

The second reason these diets work is that they are actually low-calorie diets in disguise. When you cut out carbohydrates, you are eliminating a major food group, which in turn will cause a reduction in caloric intake. No more bagels for breakfast, pretzels for snacks, or pasta and bread for dinner. In addition, studies have shown that a less varied diet will result in reduced food consumption.

Is celery negative calories?

It is true that celery has almost no calories. A medium stalk contains all of 6 calories. It’s also pretty good for you in that a large stalk has about a gram of fiber and is high in calcium and trace minerals. Interestingly, celery is also fairly high in sodium for a vegetable—about 50 mg for a large stalk.

The theory that many people put forward is that your body uses more than 6 calories chewing and digesting the celery. There are actually books written about this but, unfortunately, there’s no research to support the claim.

The body uses between 10 and 15% of the calories you consume for the total process of digestion. In someone consuming 1,500 calories per day that’s 225 calories in 24 hours. It takes the same 225 calories for digestion whether you eat 1,500 calories per day in celery or in bread. The difference is that you would have to eat 250 stalks of celery per day to eat 1,500 calories as opposed to about 15 slices of bread.

Here’s how celery can help people lose weight: it tastes good, it takes time to chew, it’s filling and it’s low in calories.

Is replacing carbohydrates with protein and fat a healthy way to diet?

Replacing high-carbohydrate foods with fat – especially saturated fat – has well-established links with obesity and other serious health problems, including heart disease, diabetes and some cancers.

Replacing high-carbohydrate foods with lots of protein makes the kidneys work harder and may also pose a risk for healthy bones.

Does high carbohydrate intake cause insulin resistance and obesity?

Authors of low-carbohydrate diet books commonly claim insulin resistance causes obesity and that restricting carbohydrate can overcome the problem. In fact, the opposite is true – research studies show that high-saturated-fat diets are associated with insulin resistance, and that diets high in carbohydrates and fibre can be beneficial.

Are Carbohydrates bad for you?

This is just plain silly. Your body uses carbs as its primary fuel source.

Carbohydrates have about half the amount of calories per gram as fats do. The problem with people’s diets today is that the contain a lot of simple carbohydrates like sugar and high fructose corn syrup. Simple sugars like these pack in the calories. When people eat low-carb diets, they eliminate these very high calorie carbohydrates and they lose weight. This type of weight loss doesn’t last for most people, however.

Research has shown that eating a diet low in fat and high in complex carbohydrates like whole grain and starches is good for you and is the best way to lose weight.

Is skipping a meal a good way to diet and lose weight?

The research shows that if you skip meals you are more likely to be overweight. This appears to be especially true for those who skip breakfast.

With skipped meals there is a slowing of your body’s metabolism. The theory is that this is to preserve the stored calories through slowing the need for them. There is also good evidence that if you skip a meal you are likely to eat more at the next one, or worse, to snack (usually on whatever is handy).

Eat three regular meals a day, and if you are working at losing weight, eat smaller portions.

Can I use low calorie sweeteners?

Low calorie sweeteners are safe for everyone except people with phenylketonuria, who should not use aspartame. Calorie-free sweeteners like aspartame, saccharin, sucralose and acesulfame-K won't increase your blood glucose level. The sugar alcohols -- xylitol, mannitol, and sorbitol -- have some calories and do slightly increase your blood glucose level. Eating too much of any of these can cause gas and diarrhea.

How do I decrease my intake of sugar?

Obviously, you can decrease your intake of sugar by cutting out sweets and refined snacks, but you should also watch out for ‘hidden’ sugars. Check ingredients. High fructose corn syrup and sucrose are both simple sugars that add lots of calories and little nutrition.

To avoid getting too many calories from sugars, try to limit your added sugars to 6 teaspoons a day if you eat about 1,600 calories, 12 teaspoons at 2,200 calories, or 18 teaspoons at 2,800 calories. These amounts are intended to be averages over time. The patterns are illustrations of healthful proportions in the diet, not rigid prescriptions.

Added sugars are in foods like candy and soft drinks, as well as jams, jellies, and sugars you add at the table. Some added sugars are also in foods from the food groups, such as fruit canned in heavy syrup and chocolate milk. The chart on page 16 shows the approximate amount of sugars in some popular foods.

Is white sugar bad for you?

Too much of anything is bad for you and this is where the issue is a problem for white sugar. The Western diet now contains pounds and pounds of sweeteners (this includes white sugar, high fructose corn syrup, glucose syrup, dextrose, honey, maple syrup and other edible syrups). As of 1999 Americans were consuming just over 147 pounds of these sweeteners per year!

Replacing honey for white sugar is really no better for you, for instance. In fact, a tablespoon of honey has 64 calories and a tablespoon of granulated sugar only 49 calories.

The honey might be better for you than the granulated sugar (there’s really no scientific proof that it is) but it still has more calories.

There is no difference as far as your body is concerned between more refined sugars and more natural products (table sugar vs. honey, for example). Calories are calories and the way to eat healthier is to eat fewer calories.

How often should I weigh myself?

Most diet experts recommend that you weigh yourself no more than once a week. Some go so far as to tell you to throw out the scale entirely! Personally, I think that people who are trying to lose weight should focus less on what they weigh. Yes, I know that sounds strange, but people who are trying to lose weight should focus on how they look and feel more than how much they weight. A more accurate measure of your weight loss is your clothing size. If your clothing is feeling looser, you’re doing great.

Why does the weight come back so quickly?

To answer this we need to understand how much energy a body requires. For each pound you weigh, each day you need 12 calories to maintain your body weight. If you weigh 120 pounds you will need 120 x 12 calories, that is, 1440 calories per day to maintain that body weight. If you eat or drink more calories than your body requires, the excess energy is stored as fat. It takes 3,600 excess calories to make one pound of fat.

If you want to keep the weight off you must develop a consistent change in eating habits to ensure you do not consume more than your body requires. You cannot continue to eat the same quantities and/or combinations of foods that caused you to be overweight in the first place. This will require developing an understanding of the nutritional content of food and raising your body's metabolism through increased muscle mass and exercise.

Do men and women respond differently to the surgery?

Not significantly. Both respond well, though men tend to lose weight faster than women.

How old do I have to be to have weight loss surgery?

The American Society for Bariatric Surgery and National Institutes of Health recommend patients should be at least 18, although some have been as young as 14. This is primarily because younger patients may not have matured physically to the point that their body can handle the procedure or emotionally to the point that they can make a decision this important.

Why do I need a psychiatric evaluation before surgery?

There are two reasons. First, because an evaluation is required by our program and may be required by your insurance company. Second, because we need to assess how well you understand the surgery and its risks, and whether you have the ability to make the lifelong commitment required to maintain good health.

How do I know if I qualify for weight loss surgery?

To be eligible, you must have a BMI of 40 or greater without comorbidities, or a BMI between 35 and 40 with at least two co-existing comorbidities related to obesity. In addition, you must show that you have seriously tried to lose weight in the past; have no physical, mental or other problems that would make surgery unnecessarily risky; and be able to participate in your treatment and lifetime follow-up care.

Having trouble feeling full?

Eight glasses (8 ounces each) or more of water or other no caloric beverages daily fills you up and keeps you refreshed. Also, vegetables and fruits can help you feel fuller, especially when eaten raw.

Am I full yet?

The question may take longer to answer than you think. It takes 15 minutes or more for the message that we’re full to get from our stomachs to our brains. So take a few minutes before digging in for that next helping.

Why You Feel Hungry?

Your stomach is more sensitive to the volume of the food you eat than to the number of calories the food contains," says Rolls, whose research shows that people tend to eat the same weight of food on average over a few days. So if you slash your daily calories -- say, from 2,500 to 1,500 -- by eating much smaller portions of your usual fare, you'll likely feel starved before your next meal, which puts you at risk of wolfing down too many snacks on the side. But if you add some low energy density foods to your low-calorie meal, says Rolls, it will look hearty and satisfying, you'll spend more time eating -- and enjoying -- the food, and the increased volume will prompt stomach receptors to signal to your brain that you're full. You'll feel more satisfied, which means you'll be less driven to sneak in more calories.

What are Antioxidants?

The process of breaking food down into energy involves a chemical reaction called oxidation. Food break down is one of many oxidative processes in our bodies. During this process, molecules called free radicals are produced. Although free radicals are a normal part of the oxidation process, they can damage the membranes of our body’s cells in much the same way that rust damages the body of a car.

To control this process our body produces an antioxidant, called glutathione, in the walls of our cells. Other antioxidants like beta-carotene, selenium and vitamins A, C and E are present in what we eat.

What is Physiological Changes during Weight Loss?

Weight loss is directly correlated with a decrease in (1) total blood cholesterol, (2) LDLcholesterol and (3) plasma triglycerides. Greater reduction in LDL-cholesterol is observed during weight loss with a low saturated fat intake. The types of dietary fat consumed and duration of the weight loss program affected HDL-cholesterol levels.

Caloric restriction regardless of the macronutrient content of the weight loss diet improves glycemic control by lowering blood sugar and insulin levels.

Weight loss in itself decreases blood pressure. However, in the absence of weight loss, the DASH diet (a low-fat diet rich in fruits, vegetables, whole grains and low-fat dairy foods) promotes a reduction in blood pressure. This effect is magnified when the DASH diet is combined with a low sodium intake.

What is the Relationship between Weight-Reducing Diet and Body Composition?

Weight loss in itself results in loss in body weight, body fat and even lean muscle mass. Total daily calorie restriction (1500 calories/day) sustained over a period of time promotes a Loss of body fat, despite the macronutrient composition of the diet.

Physical activity is strongly recommended for weight management because it facilitates loss of body fat by increasing (1) energy expenditure, (2) lean muscle mass and (3) metabolism.

What kind of food causes the health risks?

Acidic: disrupts acid/alkaline balance, promotes bone loss, osteoporosis
Added sugars: promotes diabetes, obesity, vitamin loss, learning disabilities and behavioral disorders
Animal fats: promotes heart disease
Artificial colors: promotes ADHD, behavioral disorders
Artificial preservatives: promote cancer, heavy liver detox load
Chemical sweeteners: cancer risk, promotes migraines, nervous system damage
Fried fats: contain carcinogens, promotes heart disease, obesity
High sodium: stresses kidneys, promotes hypertension, high blood pressure
Homogenized fats: unnatural alteration promotes plaque in arteries
Hydrogenated oils: contains trans fats, promotes heart disease, nervous system disorders, ADHD, tumor growth, birth defects
Lacks fiber: promotes colon cancer, digestive stagnation, heart disease
MSG (monosodium glutamate): migraines, hormonal disorders, overeating
Refined grains: promotes diabetes, obesity, vitamin loss
White flour: promotes diabetes, obesity, vitamin loss

How can a healthy diet help prevent disease?

Healthy eating can improve your nutrition and help reduce your risk for several diseases, including:

Cancer:
Eating more fruits and vegetables is associated with a lower risk of lung, oral, esophageal, stomach, and colon cancer. Evidence is not as strong for breast cancer and prostate cancer.

A high-fat diet is associated with increased risk of colon, prostate, rectum, and endometrium cancers. There is a weaker association between breast cancer and a high-fat diet. Substantial evidence suggests that saturated fat plays an important role in increasing cancer risk.

Heart attack and stroke: One study found that men and women who closely followed the U.S. Department of Agriculture (USDA) dietary guidelines had a 28% risk reduction in heart attack and a 14% risk reduction in stroke compared with those who did not follow the guidelines as well.

High cholesterol: Reducing fat (especially saturated fat) can decrease the risk of high cholesterol levels and the subsequent risk of coronary artery disease (CAD). For more information, see the topics High Cholesterol and Coronary Artery Disease.

High blood pressure: Eating plenty of fruits and vegetables (8 to 10 servings per day), reducing salt and sodium, following a low-fat diet, and eating low-fat dairy products (3 servings per day) can reduce the risk of high blood pressure and can lower blood pressure, which may also reduce your risk for CAD. For more information, see the topic High Blood Pressure (Hypertension).

Osteoporosis: Getting enough calcium will help protect you from osteoporosis. Calcium is found in dairy products and certain leafy, green vegetables and in many products that are calcium-fortified. For more information, see the topic Osteoporosis.

Spina bifida: Eating foods that contain folate or folic acid (such as leafy, green vegetables or folic acid-enriched grains) before and during pregnancy can help protect babies from this birth defect. Women of child-bearing age should consider taking a supplement containing 400 micrograms (0.4 mg) of folic acid per day.

How fast should you expect to lose weight?

Most experts agree that a safe, healthy rate of weight loss is one to 1 ½ pounds per week.

Modification of eating habits along with regular exercise is the most effective way to lose weight over the long term. It is also the ideal way to ensure that the weight stays off.

Starvation diets may result in rapid weight loss, but this weight loss is almost impossible to maintain for most people. When food intake is severely restricted (below approximately 1200 calories per day), the body begins to adapt to this state of poor nutrition by shutting down its metabolic rate, potentially making it even more difficult to lose weight. It is also possible to experience hunger pangs, bouts of hypoglycemia, headaches, and mood changes from overly stringent dieting. These symptoms can result in binge eating and weight gain. Since a highly restrictive diet is almost impossible to maintain for a long time, people who attempt to starve themselves thin often start to gain weight again when they stop dieting.

What Calorie Savings Add Up to 1 Pound of Weight?

3,500 calories is the approximate equivalent of one pound of weight.

So if you normally burn 1750 calories per day (10,500 calories per week) and you want to lose 1 pound of weight per week, you need to reduce your calorie-intake by 3,500 calories - or, 500 calories per day. This means consuming about 1250 calories per day.

It is true that one pound of fat equals 3500 calories, but while dieting you are going to lose both fat and muscle mass as well as water (water losses account for 40-50% of the weight loss during the first two weeks on a diet).

After the first two weeks, the most typical ratio of weight loss consists of 25% lean body mass (muscles and organs) and 75% fat mass.

To lose one pound of lean body mass, you need to lose only 500 calories! Do you now see the difference between 500 and 3500 calories?

Every person will need to under eat a different number of calories to lose one pound of bodyweight! It will take anywhere from 2000 to 3200 calories. Obese people might be able to lose 100% fat mass and in their case it would take 3500 calories per pound.

Do fixed calorie diets work?

Have you ever tried a fixed calorie plan just to find out that it leads to diminishing weight loss results?

Typically, a calorie counter will tell you to eat a fixed calorie diet plan (examples: 1200, 1500 or 1800 calorie diets).

Fixed calorie diet plans don't work because as you lose weight, your metabolic rate drops. While you may burn 3000 calories at the start of a diet, after a week or two of dieting, you are no longer burning 3000 calories. Now, you will be burning 2800 calories. A couple of weeks later, you will be burning just 2200 calories.

Settle for a fixed calorie diet and you are not going to achieve the expected results.

In addition, fixed calorie plans don't work because they are built around this wrong assumption.

What are some suggestions for losing weight?

Most experts recommend that someone attempting to lose a large amount of weight consult with a personal physician or health care professional before beginning a weight-loss program. The Surgeon General’s Healthy Weight Advice for Consumers makes the following general recommendations:

Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week.

Be active. The safest and most effective way to lose weight is to reduce calories and increase physical activity.

Eat well. Select sensible portion sizes and follow the Dietary Guidelines for Americans.

Can I lower my health risk if I am overweight?

If you are overweight, losing as little as 5 to 10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes. For example, if you weigh 200 pounds and are considered overweight, you would need to lose 10 to 20 pounds. Even a small weight loss can improve your health.

How does being overweight or obese affect a person’s health?

When people are or overweight or obese, they are more likely to develop health problems such as the following:

• 
  Hypertension
  Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
  Type 2 diabetes
  Coronary heart disease
  Stroke
  Gallbladder disease
  Osteoarthritis
  Sleep apnea and respiratory problems
  Some cancers (endometrial, breast, and colon)

The more overweight a person is, the more likely that person is to have health problems. Among people who are overweight and obese, weight loss can help reduce the chances of developing these health problems. Studies show that if a person is overweight or obese, reducing body weight by 5 percent to 10 percent can improve one’s health.

What is the difference between being overweight and being obese?

Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.
For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the “body mass index” (BMI).

An adult who has a BMI between 25 and 29.9 is considered overweight.
An adult who has a BMI of 30 or higher is considered obese.

Why does losing weight help my diabetes?

Weight loss helps people with diabetes in two important ways. First, it lowers insulin resistance. This allows your natural insulin (in people with type 2 diabetes) to do a better job lowering blood glucose levels. If you take a diabetes medicine, losing weight lowers blood glucose and may allow you to reduce the amount you're taking, or quit taking it altogether. Second, it improves blood fat and blood pressure levels. People with diabetes are about twice as likely to get cardiovascular disease as most people. Lowering blood fats and blood pressure is a way to reduce that risk.

What about Diet Pills?

Diet pills you buy without a prescription won’t make a big difference in how much you lose each week or how long you keep the weight off. If you do use them, read the label carefully. Because of possible side effects, like high blood pressure, never take more than the listed dose.

Also, be careful about taking cough or cold medicines with diet pills you buy without a prescription. These medicines may contain the same drug used in diet pills, or a similar drug with the same effects. If you take both products together, you may get too much of the same type of drug. This can hurt you.

Before taking a cough or cold medicine while using diet pills, ask your pharmacist if it’s OK.
Prescription diet pills may help some people. If you use them, follow the doctor’s directions carefully.

What about Weight loss products?

There are a number of products on the market for weight loss. Some are over-the-counter and some are prescription only. Many products that claim weight reduction abilities are not regulated however. Before taking any medications, supplements or other products to induce weight loss you should discuss the issue with your doctor. Some products can interfere with medications you are already taking or could cause other problems.

When we lose weight too quickly, what happens?

Our body automatically slows down its metabolism, that is, the rate at which we burn energy to survive and function. That's homeostasis at work again.

In addition to keeping our body from fighting against us on the weight loss front, losing weight too quickly doesn't work because early rapid weight loss usually results from losing body fluid and muscle tissue which is not healthy nor helpful in our battle to lose weight.

Rapid and significant weight loss from dieting alone is usually indicative of a very calorie restrictive diet which is also counterproductive because for most of us it is unsustainable.

I am overweight. What is the best way to lose weight?

The optimal way to lose weight is to follow a lower calorie diet based on the Healthy Eating Pyramid food pattern and to incorporate daily physical activity into your lifestyle. It is important to make small changes in your diet and lifestyle rather than trying to go on a "crash" diet or "fad" diet claiming you can lose five pounds in one week. On average, you should aim for losing half a pound to one pound each week. In addition, it is important to pay special attention to portion sizes. Average restaurant portion sizes are typically two to three times the amount of food an average person needs in one meal. Furthermore, successful weight loss involves a permanent lifestyle change; otherwise, you will easily regain the weight that you lost.

If you possess a high number of fat cells you MUST exercise & diet using correct scientific principles in order to empty fat cells, any other way will result in water loss and potential regain after diet stops.

How fat is used?

When the body uses stored fat for energy it breaks down the contents of the fat cell via enzymes to release glycerol and fatty acids into the blood. As the circulating fatty acids reach muscle cells that require extra energy they are transported across the membrane and into the muscle cell where the fatty acid enters the mitochondria of the cell. Mitochondria are the powerhouse of a cell; they extract energy from fat and carbohydrates to produce the cell’s usable form of energy - ATP.

Spot reducing of fat storage. It is impossible to select any part of the body where you wish to reduce fat stores. With regular exercise and correct dietary changes you’ll decrease the overall body fat; this will also help reduce fat in the most abundant parts of the body or those problem areas.

WARNING! If you possess a high number of fat cells you MUST exercise & diet using correct scientific principles in order to empty fat cells, any other way will result in water loss and potential regain after diet stops.

How fat is stored?

The sole purpose of a fat cell is to store small droplets of fat molecules. These fat molecules are formed as the concentrations of fatty acids in the blood rises, such as after a big meal. An increase in concentrations within the blood triggers lipase enzymes located in fat tissue, to grab the fatty acids and convert them into a fat molecule (triacylglycerols) for storage.

In fact as we gain weight and become fatter the fat cells do not multiply, rather they just store more fat molecules thus they expand to become larger. Fat cells in the human can multiply but only if fat storage cells “run out”.

Where is Fat Storage on the Human Body?

The majority of stored fat on the human body is present under the skin, or as subcutaneous body fat. This fat tissue is made up of fat cells. A human can have anywhere between 50 – 200 billion fat cells distributed around the body. We also store fat in other areas around the body but this is dependent on the sex of the person. For most females a high percentage of the subcutaneous adipose (fat) tissue surrounds the areas of the breasts, waist, hips and buttocks. Most males have a high percentage of their subcutaneous fat distributed around the chest, abdomen and buttocks regions. There is also fat storage around the kidneys, liver and even inside muscle. In fact as we age fat storage within muscle tends to increase and means we don’t notice an increase in this area like we do when it’s placed around the waist. If activity levels drop its possible that muscle shrinks and fat replaces it, the result is we lose strength with age but muscle volume increases because fat is less dense than muscle and thus occupies more space.

What Determines Metabolism/Metabolic Rate?

In a nutshell, three main factors govern your overall metabolic rate and thus the amount of energy (calories) you need to sustain your body weight.

How Metabolism/Metabolic Rate Affects Weight?

Your metabolism affects weight (maintenance, weight loss and weight gain), because it determines how many calories you need.

If you have a slower metabolism (meaning you burn calories more slowly) your body needs fewer calories. So you may find it more difficult to maintain or lose weight on an average calorie-controlled weight loss diet. In such a case, you may have to increase your level of physical activity, as this is the only effective way to raise your metabolism/metabolic rate.

If you have a faster metabolism (meaning you burn calories more quickly) your body needs more calories. So you may find it easier to maintain or lose weight on an average calorie-controlled weight loss diet.

Metabolism - What is it?

In very simple terms, your metabolism is the rate at which your body operates as it performs its bodily functions. It creates some things (like heat, muscle, proteins, RNA, hair, nails, enzymes, storage fat, bones) and it breaks down others (like food, fat for storage, etc.). Both these metabolic processes occur simultaneously, every moment. The fuel for all the chemical reactions required in these processes, is food.

Metabolism is basically a genetic inheritance. You may have a faster metabolism than normal, for a person of your size, or a slower one. In this connection, the words "metabolism" and "metabolic rate" are often used interchangeably. Point is, although you can alter your metabolism somewhat, you can't change your basic metabolic predisposition.

How the Body Uses Its Food Energy?

The human body is incredibly complex. Every second, millions of physiological and chemical reactions take place in order to maintain good health. The body both creates things (eg. heat, muscle, proteins, RNA, hair, nails, enzymes, fat tissue, and bones) and breaks things down (food, stored fat, etc.). These anabolic and catabolic processes, along with all organs and systems, need fuel to enable them to function. The fuel or energy that the body uses comes from the food and drink that we consume in our diet. In a nutshell, food is human gasoline.

What is the difference between calories and kilocalories?

In the U.S., energy in foods is expressed in kilocalories (kcal). The scientific definition of a kilocalorie is the amount of energy needed to raise the temperature of 1 kilogram of water one degree Celsius from 15° to 16° at one atmosphere. The true calorie, sometimes referred to as a "small calorie," is the amount of energy needed to raise the temperature of one gram of water one degree Celsius from 15° to 16° at one atmosphere. A kilocalorie is equal to 1000 calories.

While the term "calorie" technically applies to the "small calorie," in common usage, such as in reference to food energy, the term "calorie" is actually a kilocalorie. Internationally, most countries express food energy in kilojoules (kJ). One kcal equals 4.184 kJ. The USDA Nutrient Database for Standard Reference contains values for both kilocalories and kilojoules.

An Apple or a Pear?

Did you know that being an apple shape -- more fat around your middle, rather than a pear shape -- more fat around your hips; puts you at greater risk of type 2 diabetes and heart disease? Another measure you can take is your waist circumference -- how far it is around your waist.

Just take a tape measure (flexible soft one is best) and place it snugly (not tight) around your waist.

Overweight or Overfat?

Overweight and overfat do not always mean the same thing. Some people are quite muscular and weigh more than the average for their age and height. However, their body composition, the amount of fat versus lean body mass (muscle, bone, organs and tissue), is within a desirable range. This is true for many athletes. Others weigh an average amount yet carry around too much fat. In our society, however, overweight often implies overfat because excess weight is commonly distributed as excess fat. The addition of exercise to a weight control program helps control both body weight and body fat levels.

A certain amount of body fat is necessary for everyone. Experts say that percent body fat for women should be about 20 percent, 15 percent for men. Women with more than 30 percent fat and men with more than 25 percent fat are considered obese.

How much of your weight is fat can be assessed by a variety of methods including underwater (hydrostatic) weighing, skinfold thickness measurements and circumference measurements. Each requires a specially trained person to administer the test and perform the correct calculations.

From the numbers obtained, a body fat percentage is determined. Assessing body composition has an advantage over the standard height-weight tables because it can help distinguish between "overweight" and "overfat."
An easy self-test you can do is to pinch the thickness of the fat folds at your waist and abdomen. If you can pinch an inch or more of fat (make sure no muscle is included) chances are you have too much body fat.

People who exercise appropriately increase lean body mass while decreasing their overall fat level. Depending on the amount of fat loss, this can result in a loss of inches without a loss of weight, since muscle weighs more than fat. However, with the proper combination of diet and exercise, both body fat and overall weight can be reduced.

What is a Healthy Weight?

People come in all different shapes and sizes. The current fashions in body shape do not always reflect what is healthy.

Just as too much body fat is not healthy, nor is too little body fat. It is important to accept your body shape and aim for the most comfortable and healthy weight you can achieve while maintaining a healthy eating plan and keeping physically active.

What are some of the factors that contribute to overweight and obesity?

Researchers have found that several factors can contribute to the likelihood of someone’s becoming overweight or obese.

Behaviors. What people eat and their level of physical activity help determine whether they will gain weight. A number of factors can influence diet and physical activity, including personal characteristics of the individual, the individual’s environment, cultural attitudes, and financial situation.

Genetics. Heredity plays a large role in determining how susceptible people are to becoming overweight or obese. Genes can influence how the body burns calories for energy and how the body stores fat.

Why Are We Gaining So Much Weight?

Certainly, there are several contributing factors for why we are gaining so much weight—a problem so widespread is bound to be pretty complicated. But after all are said and done, experts agreeing on at least three key factors driving overweight and obesity.They are outlined below.

The Working Life:
The world of work is changing. Cell phones, pagers, faxes, and e-mails now dominate our working lives. And while we aren’t working any less, they are moving less.
Today, more than half of us sit in front of a computer all day, burning very few calories at all.
Even those of us not using computers during the day are burning fewer calories because of technological advancements that make our work easier.

Food, Food, Food:
Food is abundantly available—in fact, it’s everywhere.

Our Sedentary Society:
In total, there are 168 hours in every week. The vast majority—nearly 70% are devoted to sedentary activities. Consider that employed adults work an average of 47 hours per week.

Weight - what does it mean?

While most people talk about losing weight, what they are actually after is a loss of body fat. In fact, for successful long-term weight loss, the goal is to lose body fat while preserving muscle mass. Body weight is a poor measure of the amount of fat we carry and changes measured on the scales do not necessarily reflect changes in body fat stores. Using a number of measurements of body composition will provide a better overall picture of body composition and its changes. Measurements of "skinfold" fat levels and body girths or circumferences (e.g. waist and hip measurements) are all useful to build up a picture of body fat loss or gain. Importantly, such measurements should be made by people who are trained in kinanthropometry, and following standardised protocols.

How Can I Follow a Healthy Diet if I eat out a Lot?

The American Heart Association gives these tips for a healthy diet, even when you aren’t cooking at home:

Ask the server to make substitu­tions, like having steamed vegetables instead of fries.
Pick lean meat, fish, or skinless chicken.

Make sure your entrée is broiled, baked, grilled, steamed, or poached instead of fried.
Ask for baked, boiled, or roasted potatoes instead of fried.

Order lots of vegetable side dishes and ask that any sauces or butter be left off.

Ask for low-calorie salad dressing or a lemon to squeeze on your salad instead of dressing.

Order fresh fruit or fruit sorbet in place of cake, pie, or ice cream desserts.

What Are Fad Diets?

The phrase "fad diets" typically refers to diets that promote a restricted eating-plan which is unhealthy and/or lacking in sufficient calories. Certain liquid-only diets (fasts) are promoted as healthful diets but in reality are merely fad diets. Common examples of fad diets include, the Cabbage Soup Diet and the Grapefruit Diet.

Are You in the Right Frame of Mind for Weight Loss?

Losing weight and keeping it off means developing a plan that is easy to follow, enjoyable and adaptable to your lifestyle.

Before you pick a weight-loss plan, make sure you are ready to change your eating and exercise habits. Ask yourself the following questions:

Are you willing to make regular physical activity a part of your routine?

Are you committed to making small gradual changes in your eating plan?

Do you have a realistic weight-loss goal in mind?

Can you control your food choices and meal preparation methods?

Are you losing weight to improve your health and feel better?If you answered yes to all of these questions, congratulations. You are ready to adopt a weight-loss plan that you can comfortably follow and maintain for a lifetime.