Definition: An enriched food is a food to which nutrients have been added. Typically, the added nutrients were present in the food in its original form, but were removed at some point during processing. White bread -- to which certain vitamins are added after the bleaching process depletes them -- is a commonly-consumed enriched food.
Examples:
Pasta made with enriched white flour is an enriched food.
Why is Omega-3 Good?
Omega-3 is often referred to as one a healthy fat. Studies have shown that getting enough omega-3 may significantly impact our chances of developing certain health conditions. Recent research has indicated that the intake of sufficient levels of omega-3 may actually reduce the risk of developing heart disease and some types of cancer.
The American Heart Association suggests we eat fatty fish at least two times a week.
Size up Your Seafood
Here are the omega-3 values of some of the most commonly-consumed oil-rich fish (chart indicates grams of omega-3 per 100 grams):
Salmon contains more omega-3 than any other type of fish or seafood, so it's a smart choice for a healthy diet. Don't like seafood? This type of healthy fat can also be found in flax, canola oil and walnuts. While supplements are available, the About.com Guide to nutrition explains that fish is probably the best source. But, she says people who do not like to eat fish on a regular basis can benefit from fish oil supplements.
I am a huge fan of the Shape Fitness Music series. A lot of the CDs in the series feature dance and club hits as well oldies from the 80's and 60's. Each volume is unique and the songs are arranged for working out and cooling down.
This CD is great for walking outdoors or using a treadmill. The songs average about 136 to 138 beats per minutes. Many well known tracks are found on this title such as "Beautiful Life" and "Mr. Vain", both huge dance hits from the 90's.
This title features a lot of club and dance hits from the 90's as well as some old school tracks like "New Attitude" from Patti Labelle, a Blondie remix, and "Rock Steady". This CD effectively increases the BPM so you can progress to walk-running and then decreases it for a cool down at the end. The songs are also appropriate for jogging.
This CD says "cardio" in the title rather than walking, but that doesn't mean it's not just right for walking or treadmill use. It's also great for jogging. The songs on here are quite a bit faster than the tunes on the "Walking" titles.
The songs on this one are a little shorter than the other discs (some of them are truncated). You get more than 20 songs on this one -- instead of the usual 10 to 12 -- with great oldies like “California Girls" and “Backfield in Motion”. The tempo of these songs is somewhat slower than the other titles.
I'll bet a lot of your favorite songs from the 80’s are on this disc -- mine are! These songs are a bit faster than the 80’s/90’s mix CD; all are upbeat and catchy. Your workout will be a breeze listening to this one!
But proper use doesn't begin and end with taking the pill. There's a lot more to it.
Depending on how you eat now, you may have to drastically change your diet. The literature provided in the Alli starter kits advises that you consume a reduced-calorie diet of meals that average 15 grams of fat each.
The makers of Alli refer to it as "a weight loss program that works with you, not for you." Your success (and avoiding side effects) on Alli depends on the changes you make to your diet. They call these potential problems "treatment effects" rather than side effects.
If you eat a meal that contains too much fat after taking Alli, you will experience some very unpleasant side effects, including: loose stools, too-frequent stools, uncontrollable bowel movements, or gas with an oily discharge.
Please note that this content is provided for informational purposes only and does not imply endorsement of this product.
Please consult your doctor before taking this -- or any other -- weight loss supplement.
Q: Who sets the BMI standards?
A: Medical professionals most often use BMI instead of height/weight charts when studying the effect of body weight on health. 7
In 1995, the World Health Organization recommended a classification for three "grades" of overweight using BMI cutoff points of 25, 30, and 40. The International Obesity Task Force suggested an additional cutoff point of 35 and slightly different terminology. 8
In 1998, two organizations within National Institutes of Health -- the National Heart, Lung, and Blood Institute and the National Institute of Diabetes and Digestive and Kidney Diseases -- put together an expert panel who released a report with definitions for overweight and obesity in agreement with those used by the World Health Organization.
The panel identified overweight as a BMI of 25, but less than 30, and obesity as a BMI of 30 or greater. The panel based these definitions on evidence that health risks increase steeply in individuals with a BMI of 25+. 5
Q: What are the long-term effects of my BMI being 25 or higher?
A: According to the NIH Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults, adults who have a BMI of 25 or more are considered at risk for premature death and disability as a consequence of overweight and obesity. These health risks increase even more as the severity of an individual's obesity increases. 1
Q: What if I want to know the BMI of a child?
A: Our pediatrics Guide has an excellent tool at his site, a BMI calculator. This tool will assist you in interpreting your child's BMI and help you assess whether or not your child is underweight.
References:
1 Defining Overweight and Obesity: [http://www.cdc.gov/nccdphp/dnpa/obesity/defining.htm]
5 Statistics Related to Overweight and Obesity: [http://win.niddk.nih.gov/statistics/index.htm]
7 Body Mass Index for Adults: [http://www.cdc.gov/nccdphp/dnpa/bmi/bmi-adult.htm]
8 Why is Obesity a Growing Problem in America?: [http://www.joslin.harvard.edu/news/obesity02.shtml]
| Mom was Right! | |
You know how your mother used to say that breakfast is the most important meal? Well, guess what? She was right! Mom knows best when it comes to appreciating the fact that breakfast is the fuel that keeps us running throughout the day.
It Works for Weight Loss
First off, let's consider how breakfast relates to weight loss: You've just been asleep for 7 or 8 hours. Your body needs to recover from this brief period of starvation. Skipping breakfast keeps your body in "starvation" mode, while eating a good meal will give your metabolism a boost. This is because being inactive (and not eating for this extended period of time) causes your metabolism to plummet. If you're trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. Partaking of a morning meal will rev up your fat burning ability.
Running on Empty
It's a great song, but not such a great habit. If you don't eat something in the morning, you are literally forcing yourself to "run on empty". Did you skip breakfast today? Let's estimate that the last time you ate anything was at 8 p.m. last night. If you didn't eat lunch until noon today, that's sixteen hours of no refueling! Maybe you've already had a wave of nausea? Felt a little light-headed when standing up too quickly? Your body is screaming out, "Hey, give me some help here!".
Breakfast Beats Binges
Eating a good breakfast will keep you from getting too hungry, which will help prevent you from over-eating. It is also helpful to those of us who tend to eat when we're not hungry. By keeping your appetite at an even keel, it may in turn help you control your impulse to eat when stress or emotions start to get the best of you. Studies have shown that people -- women in particular -- tend to eat less compulsively, less often when they have eaten breakfast.
One More Reason to Remember
Eating breakfast improves your thinking ability. It's not just children who need breakfast so they'll be at top mental performance; we need to refuel to get that edge, too. Want one more reason to eat in the a.m.? How about a memory boost? A study published in the November 2001 issue of The American Journal of Clinical Nutrition* showed that eating breakfast improved participants' performance on memory tests.
Time to Refuel!
Still not convinced? Here's the bottom line: The fuel that keeps our motors running is glucose. Your brain and your nervous system need glucose to work: that means walking, speaking, stretching, typing -- any activity requires this fuel. If you don't supply it, your system resorts to finding stored carbohydrates or it tries to turn fat into glucose. Not good. So why put your body through all this? Instead, do what mom told you and eat that breakfast!
* American Journal of Clinical Nutrition November 2001; 75: 567-568
Before You Go!
Check out our Breakfast Excuse Busters
Losing weight isn't easy and unless you're Super Woman, you're probably going to need a little help along the way. Friends, family, the Web, groups, diet programs, and books are all helpful ways to get support.
But if your idea of getting a leg up on losing weight is popping a pill ... there are a few things you need to consider.
When people refer to "diet pills", these can be two very different things: Weight loss supplements are sold over the counter (OTC). These are as near as your local drugstore, where you'll find an aisle offering everything from pills to teas that promise weight loss. Weight loss medications, however, are available only by prescription from a physician.
The most important thing to remember about weight loss supplements is just because they're available over-the-counter, that doesn't mean they're necessarily safe. Known side effects to OTC weight loss supplements include serious gastrointestinal problems, dermatitis, and sleep disruption. In extreme cases, such as ephedra, OTC products have caused potentially fatal reactions.
OTC supplements can also interact with other medications you may be taking. This can be dangerous if you're using medication to control serious conditions such as high blood pressure or heart disease.
Taking medication without your doctor's knowledge is a risky prospect in and of itself. Remember, the clerk at the health food store who recommends a product doesn't know the first thing about your medical history or the other medications you're taking; but your doctor does.
Then there's the fact that there is little research to prove that OTC weight loss supplements work. Have you ever noticed those ads' small print says, "When used in conjunction with exercise and diet."? If you expect a pill to do what only diet and exercise can, you'll find you've lost more money than weight.
If your efforts to eat right and exercise just don't bring the results you'd hoped for and you're interested in medication to lose weight, discuss your concerns with your physician and find out if it is an option for you.
There are three types of weight loss medication: those that suppress the appetite with amphetamine-like effect; a second type of appetite suppressant called sibutramine; and third, orlistat, which prevents the absorption of some of the fat you eat. All have potential side effects and none should be used indefinitely.
Keep in mind that weight loss medications are intended only for individuals who have a significant amount of weight to lose.
Definition: Polyunsaturated fats are found in certain foods and can benefit your health by lowering cholesterol levels and providing essential fats known as omega-3 and omega-6. Certain foods and supplements can provide polyunsaturated fats.
Also Known As: good fat, healthy fat
Examples:
Polyunsaturated fats are found in soybean oil, corn oil, safflower oil, fatty fish, and some varieties of nuts and seeds.Most people can lose weight by following a diet that contains approximately 1,500 calories a day.
For diets under 1,500 calories, the FTC recommends that you check with your health care provider to ensure the plan meets your nutritional needs.
It is unsafe to consume fewer than 1,200 calories a day unless you are directed to do so by your doctor and kept under medical supervision.
A sensible weight loss program will tailor itself around the advice given in the American Dietary Guidelines. This will include allowing several daily servings of fruits and vegetables and whole grains. Healthful diets will also include lean meats (or other protein sources for vegetarians) and low-fat dairy products.
You should be wary of any weight loss program that cuts out entire food groups.
Any weight loss program that suggests you can experience long-term weight loss success without incorporating physical activity is just plain lying.
Cutting too many calorie without exercise can lead to poor nutrition and health problems. It can also lead to becoming so hungry that you end up over-eating or, eventually, binge-eating.
Too much exercise can lead to weakness, burn-out, decreased immunity, and increased injury risk.
A combination of both increased calorie-burning and calorie-cutting is healthier and easier to stick to than doing either to the extreme.
If a diet program suggests a stringent calorie-reduction beyond what sounds reasonable or suggests that you exercise more than 30-40 minutes each day if you have previously been sedentary, take the details of the plan to your doctor and get his informed opinion before starting it.
Following this type of plan will lead to permanent weight loss without putting your health at risk.
Reference:
FTC, Federal Trade Commission. Weight Loss: Finding a Weight Loss Program that Works for You. 4 June 2007.
The set point theory suggests that despite dieting efforts, the body tends to return to its set point weight, however regular, consistent exercise may help to adjust the natural set point.
Examples:
Some refer to the set point theory as an internal "thermostat" that regulates body fat.Ways to assess your body composition, and body fat percentage, include measurement with calipers and tests such as underwater body fat test, the BodPod, DEXA Scan, and Bioletrical Impedence.
Examples:
Someone with a body composition that includes excessive body fat is more likely to suffer from weight-related health problems.Learn More: What is Body Composition?
Exercise helps with ease of movement, builds strong muscles, improves your posture, makes your joints more stable, decreases chronic pain and leads to better sleep patterns and emotional well-being.
Plus, almost anyone -- at any age -- can benefit from the health effects of exercise. It's never too late to start being more active and improve your health and maintain your weight. A study published a few years ago in the Journal of the American Medical Association showed people who didn't start working out until their mid-6's cut their risk of dying from disease by half.
Reports have shown many health problems can be attributed to lack of physical activity, including hypertension and Type II diabetes. Research has also shown a direct link between immune system function and exercise.
You will need to be aware of any health risks that are present and discuss any pre-existing medical conditions in the event that they impact your activity level (e.g. respiratory problems, etc.).
A once-weekly weigh-in will be sufficient for tracking your weight. One important factor to consider when weighing in after you start working out is that exercise -- especially strength-building -- can cause a slight increase in weight (or a plateau). This is due to the fact that muscle weighs more than fat.
So, a spike in the scale could actually be a good thing: an increase in muscle mass.
Even if your scale tells you otherwise, you'll know you're losing weight when your clothes begin fitting more loosely.
The World Health Organization recommends one hour a day of moderate activity most days of the week to maintain good health and a healthy body weight.
It's important to listen to your own body when you are first beginning a workout regimen. Not only do you risk injury by doing too much, too soon, but you're also far less likely to stick with it if you push yourself too far at the beginning.
Try a few different types of exercise, because having variety in your workouts also improves your chances of continuation. Getting in more than one type of exercise will help you stay motivated more than doing the same thing day after day. Mix up exercise classes at the Y, aerobics indoor to a video, and a brisk walk outside. Not only will it keep things interesting, but each brings its own extra benefits (e.g. fresh air outdoors, meeting new people at the Y, etc.).
Pedometers are a great motivational tool, so buying one could be the best fitness investment you ever make. A pedometer can cost as little as $5 and will be worth much more if you use it to set and meet daily step goals:
Studies have shown people who walk fewer than 5,000 steps each day are more likely to be overweight while those who take more than 9,000 steps daily are more likely to be of normal weight.
So, in the meantime, working out three times a week is perfectly reasonable. Additionally, the activity does not have to be a "marathon session" on the stair climber ... three 10-minute walks in a day will do the trick.
Sources:
Tudor Lock C., B.E. Ainsworth, et. al., "The relationship between pedometer-determined ambulatory activity and body composition variables". International Journal of Obesity Related Metabolic Disorders. 25 Nov 2001 (11) 1571-78.
World Health Organization: Diet, Nutrition and the Prevention of Chronic Diseases. WHO Organ Tech. Rep. Ser., 2003; 916:i-viii, 1-149.
Previous Daily Weight Loss Tips:
Prep for Winter Exercise
Grilling Healthy Meats
Cutting Cooking Fat
Before you make the decision about how you are going to lose weight, you need to have set a healthy weight, learned how to track your BMI, to understand how your metabolism and how calories work.
The choice you need to make now is: Will you follow a diet or "do it yourself" (DIY)?
Many people follow set diets to lose weight and some of them keep it off; quite a few others create their own "DIY" plan of cutting calories by using a Web site like About.com's calorie Count, reducing portions, and making healthier choices.
Which way will work for you? You may not know for certain until you try for yourself, but the following may help you decide:
Those who do best with diets:
If you have a lot of weight to lose, say 100 pounds, are you willing to follow a set meal plan for the diet you are considering, or eat pre-packaged foods, for up to an entire year? Think about that before you choose a diet; weight loss programs with more flexibility (such as Weight Watchers) are easier to stick to for long-term success.
Those dismal statistics you hear that practically everyone who loses weight gaining it back, do, unfortunately, have some truth to them. That's because many diets don't provide a plan for keeping the weight off. Once you're done, you're on your own ... and that's where trouble can start. The moment you return to your old eating habits, the weight will start to come back.
If you know you are the type of person who not only can tolerate -- but actually prefers -- to be told what to eat (and even when), then you will probably be better off following a diet than creating your own plan.
If you find a diet plan that you are willing to follow for the rest of your life (one that recommends lifestyle changes rather than temporary solutions), then you can be confident of long-term success.
It may take a couple weeks on any given diet for you to find out if it is "doable" for you. (If you wake up every day dreading eating, that's a sure-fire sign that diet isn't for you.)
My personal take on it? In my experience, I am more likely to lose weight and keep it off if I do it my way rather than the way someone else tells me to. But that's me. The key to weight loss is finding what works for you and then sticking to it.
Continue: Before You Choose a Diet
White bread is typically enriched, which means nutrients that are stripped away are added back in. Even so, it doesn't pack the nutritional punch of whole grains. Even the "lite" or diet versions of white bread aren't such a good idea, even though they contain fewer calories than regular white bread. Another reason to go for whole grains? White bread digests much more quickly than whole grain varieties and therefore leaves you feeling hungry again much sooner.
Always check the labels on frozen dinners, even if they sound healthy. While offerings from brands such as Lean Cuisine and Healthy Choice are often lower in fat and calories than traditional frozen meals, the counts can vary significantly among meal varieties, even if they're made by the same company. A good rule of thumb is to choose meals with 300 calories or less and always supplement them with a veggie-filled side salad, which will leave you feeling more satisfied.
You can easily adjust to reducing the fat that you get from dairy by "downgrading" a little at the time. Nobody says you have to switch from whole milk in your cereal one morning to fat-free milk the next. Try reduced-fat for several weeks, then work your way down to fat-free (skim) milk. I drank whole milk until my early twenties, and was sure I would never going to get used to 1%. Now, I actually prefer it!
Remember when "diet cheese" first came on the market in the 90s? I thought is was the answer to my prayers, because I'm virtually a great big mouse when it comes to getting a cheese fix each day. So, I was a little disappointed at the initial offerings (especially a low-fat cheese I bought which didn't melt!) The good news is that low-fat cheeses that line store shelves today are much, much better, both in taste and texture (and yes, even "meltability.") Try one -- you might not be able to tell the difference.
From?Jennifer R. Scott,?former?About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
The most important factor in keeping an effective food diary is to make it an honest one. A study showed that women in particular tend to fudge when keeping a food record -- coming up short by close to 1,000 calories wasn't unusual.
Why go to the trouble of keeping a food diary if you aren't going to be honest with yourself? Remember, no one has to see it but you, so do yourself a favor and stay truthful.
Here are some ideas on what you can track with a food diary:
In order to track your fat and/or caloric intake, keep a nutrient guide book handy or use a food database like About.com's Calorie Count.
Using your computer or just an old-fashioned notebook, simply create a column for the name of the food and the required number of columns for each nutrient you will track. Divide the columns into sections according to meal and/or time of day so you can stay organized.
You don't need to buy a scale or pull out measuring cups. Why overcomplicate it when you're just starting out? Use your own measurements (e.g. a salad bowl of popcorn, a fistful of M&Ms, a mug of hot chocolate) for now.
Remember, a rough estimate as you start keeping a record is better than not keeping one at all. (Something as simple as logging how many cans of soda you drink each day may well be an eye-opening experience.)
In a few weeks, when you've become accustomed to writing everything down, you'll be ready to start keeping a more in-depth record.
When you catch yourself eating when you're not hungry or giving into a binge, spend some time in reflection so you can figure out why it happened. Then -- as tough as this may be to admit -- write down why you ate (hunger, boredom, etc.) and how you felt afterward (guilty, deserving, etc.). You may find it helpful to record when you tend to overeat so you can plan to arrange other activities in the future that will take your mind off of food.
Here are some examples of questions you may want to answer when you eat for emotional reasons:
When you see everything you can do with a food diary, there's no reason not to do one! You don't have to wait for a special day or a special meal. Just do it.
Continue: Assess Your Weight
Also Known As: storage fat
Examples:
Excessive nonessential fat is typically the result of regularly consuming more food energy (calories) than the body expends.Metabolism is the rate at which your body uses energy, or, burns calories. Your resting metabolism measures the number of calories required to keep your body functioning.
Your metabolism burns calories all the time, whether you're just sitting on the couch or you're jogging around the block.
Even while we sleep our metabolism is working. Your body is using up energy to keep running -- to make your heart beat, your kidneys function, and so on.
Your Basal Metabolic Rate (BMR) is the number of calories you would burn even if you slept all day and night.
Many factors can affect your BMR, including your age, health, stress level, and even the temperature of your environment.
To get a general idea of what your BMR is, multiply your weight by 10. If you weight 150 pounds then your BMR = 150 x 10 kcal/lb = 1,500 kcals (kcals stands for the number calorie burned).
Your true resting metabolic rate will vary from any one else around you. It is influenced mainly by your body size and muscle mass, as well as genetics.
To get a more accurate estimate of your metabolism, a qualified trainer or a registered dietitian can measure it on a small device like a calculator. It will compute the number of calorie you actually burn per minute -- an estimate of your resting metabolism.
Inquire at your local fitness center or hospital to see if they offer this service.
Ways to assess your body composition, and body fat percentage, include measurement with calipers and tests such as underwater body fat test, the BodPod, DEXA Scan, and Bioletrical Impedence.
Examples:
Someone with a body composition that includes excessive body fat is more likely to suffer from weight-related health problems.Learn More: What is Body Composition?
