Tag Archives: diet

Exercise Or Diet? One Is More Important For Weight Loss

A combination of a healthy diet and a well-rounded exercise regimen is key for weight loss. But if you pit the two against each other, one yields more results than the other. 

When it comes to dropping pounds, what you put in your body is more important than how you move it, according to the AsapScience video above. The clip explains that cutting out calories is more fruitful than running on the treadmill because it takes less time. You could put on your gym clothes, go to a workout class and come home and shower to burn some calories, or you could just not eat a candy bar. 

While exercise is crucial for leading a healthy life, exclusively, it doesn’t often promote weight loss. A 2015 study found that calorie control is more successful, especially because exercise increases appetite in many people. Even more, additional research found that working out burns more calories initially, but the burn eventually plateaus as the body adjusts for stability. 

Nevertheless, we have to stress that putting the two together is your very best bet for getting the most out of life. Don’t forget that physical activity can reduce risk for heart disease, cancer and diabetes and can boost your mood and help you sleep better.

Lucky for you, you don’t have to choose between the two.

Read more: http://www.huffingtonpost.com/2016/02/04/diet-or-exercise-for-weight-loss_n_9161472.html

‘Biggest Loser’ Trainer Settles The Diet-vs.-Exercise Debate Once And For All

What’s more important: diet or exercise?

You might expect a fitness expert to toe the line between the two, emphasizing the importance of balance rather than one over the other. But not Bob Harper — not anymore, anyway.

Harper, a long-time trainer for “The Biggest Loser” and now the show’s new host, says he is often approached by strangers seeking weight loss advice. As he tells “Oprah: Where Are They Now?”, he used to avoid choosing sides, so to speak.

“I remember I would always just try to put a nice balance [to it],” Harper says.

Now, however, the 50-year-old fitness buff believes it’s time for some real talk.

“It is all about your nutrition,” he says. “It is 80 percent your nutrition; it is 20 percent fitness.”

Catch Harper’s full interview on this weekend’s “Oprah: Where Are They Now?”, airing Saturday, Feb. 13, at 10 p.m. ET on OWN.

Related: Did your favorite “Biggest Loser” contestants really keep the weight off?

Read more: http://www.huffingtonpost.com/2016/02/10/biggest-loser-diet-exercise_n_9219142.html

Mom Turns To A Healthy Diet Instead Of Accepting Doctors Autism Diagnosis For Her Son

Children all across America are facing a major epidemic.

Childhood obesity is no joke, and the health problems that come along with it are a matter of serious concern.

If nothing is done to change our nation’s relationship with food, younger generations will begin to die at earlierages than previous generations. With all the medical advancements, this absolutely should not be happening.

When this mom had a miracle baby in her 40s, she couldn’t have been any happier. However, when little Adin was 10 months old, her friend noticed something strange about the way he interacted with the world.

Adin was diagnosed with autism, and doctors told his mother that he would never be able to speak.

She simply couldn’t believe that she’d never be able to have a conversation with her baby boy. So, she decided to find a way to help her child come away from this diagnosis.

She turned to diet. So many children are fed with processed chemicals and sugary candies. But the food we feed our children is the fuel that helps their brains grow. It doesn’t just affect weight… it affects everything from the mind, down to each of the five senses.

In this video, see Adin’s journey from a little boy who couldn’t speak, to a social, passionate boy he is today. It’s amazing what one single change can do to a life…

See more stories like this fromCheryl Hiltzik on Facebook and on YouTube.

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Read more: http://www.littlethings.com/autism-healthy-diet-cure/

How to stop sugar sneaking into your child’s diet

(CNN)A lollipop after a morning doctor visit. A cupcake for a classmate’s birthday with lunch. A bag of cookies, gummies or a few little doughuts before after-school activities begin.

And dessert is still a few hours away.
    Even the word “snack” — once thought of as a healthy, energizing source of calories for children — can seem like a euphemism for a sugar solution IV these days.
    “Sugar (specifically fructose) is metabolized in the liver just like alcohol,” said Dr. Robert Lustig, a professor of pediatrics at the University of California, San Francisco. “This is why children are getting the diseases of alcohol, like type 2 diabetes and fatty liver disease, without the alcohol. These are diseases that were unheard-of in children prior to 1980.”
    According to the CDC’s 2014 diabetes report card (PDF), more than 5,000 new cases of type 2 diabetes are estimated to be diagnosed among Americans younger than age 20 each year.
    There’s also been an increased prevalence of metabolic syndrome in adolescents; that’s a cluster of conditions, including increased blood pressure and excess fat around the waist, that can increase diabetes and heart disease risk. Lustig’s recent research, published in the Public Health Nutrition journal, found that it wasn’t the fault of the pounds that sugar packs on to young people; it was another result of excess sugar.
    “Sugar doesn’t cause disease just because of its calories. Sugar causes disease because it’s sugar,” Lustig said. “Thin people get metabolic diseases like type 2 diabetes, too. Obesity increases the risk, but sugar is an independent risk factor apart from calories or obesity.”

    Sweet suggestions

    So what can parents do to keep sugar from overtaking their kids’ diets? Here are a few suggestions from experts.
    Don’t deprive your kids of sweets.
    Despite the consequences, health professionals agree that parents shouldn’t deprive their child of sweets.
    “Sugar is not a ‘toxin’ that must be excluded from a child’s diet,” Isoldi said. “Often, children who have sweets restricted and feel deprived will not learn how to regulate sweets. Instead, they often overindulge whenever the possibility is presented.
    “The key is to help children find a balance with food, helping them learn how to enjoy healthy foods and enjoy (and self-regulate) treats.”
    Even Lustig agrees. “I’m for dessert — for dessert. I’m not for dessert for breakfast, lunch, dinner and snacks,” he said.
    Allow children one sweet treat or dessert per day.
    Good choices include animal crackers, vanilla ice cream or frozen yogurt. However, if kids are set on having chocolate chip cookies, this should not create a “food fight,” Isoldi said. And — deep breath — don’t restrict portions, even if it makes you anxious to watch.
    “Parents should let their little one decide on the amount to eat, because only allowing one or two cookies will create a restrictive environment that is counterproductive.” That doesn’t mean that you have to offer the whole box, however. You can start by giving your child two cookies, but instead of saying, “You may have ONLY two cookies, do you hear me?” you can instead say, “Here are two cookies. Oh, you want three? Sure.” The idea is that your child should be able to learn his or her own internal satiety cues, which can ultimately help prevent eating issues later in life.
    Keep fruit drinks, soda and sugary beverages out of the house.
    “There’s no nutritional benefit to drinking sugar-sweetened beverages,” Isoldi said. AND although liquid calories can still add up, you don’t feel as full as you would from solid foods. The result? People who drink sugary beverages don’t necessarily cut back on their calorie intake to compensate.
    For an alternative to soda, dilute 4 ounces unsweetened juice with 4 ounces seltzer water and flavor with lemon, lime or other fresh fruit.
    Watch out for sugars in foods that you don’t think of as sweet.
    Keep an eye on breads, sauces and condiments by searching ingredient lists for names such as high fructose corn syrup, dextrose, glucose, sucrose or other words ending in “ose,” evaporated cane juice, brown rice syrup, malt syrup and molasses. Food packages will soon list “added sugars” as a separate line on nutrition labels, so the amount of these sugars will no longer be “hidden.”
    Remember, even natural sugar is sugar.
    Many people think that “natural” sugars like honey and agave are healthier than ones that are more highly processed, like sucrose or table sugar. But when you look closely, you see that all of these sugars contain fructose and glucose. And while honey may offer some antioxidants, you would probably have to consume a lot of honey calories in order to experience any health benefits. Honey and agave are actually sweeter than table sugar and contain more calories: One teaspoon of sucrose has 16 calories, while 1 teaspoon of agave or honey has 21 calories.

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    This doesn’t mean foods containing natural sugars aren’t healthy. But how these natural sugars are packaged matters.
    A piece of whole fruit like an apple contains naturally occurring fructose, but it also delivers 4.4 grams of fiber, thanks to the peel and pulp. Apple juice, on the other hand, lacks fiber and is a more concentrated source of sugar and calories. This translates to a more rapid rise in blood sugar when you drink juice — and may even help explain why eating whole fruit, including apples, has been associated with decreased risk for type 2 diabetes, while greater consumption of fruit juices has been associated with a higher risk, according to a Harvard study published in 2013.

    Read more: http://www.cnn.com/2016/11/02/health/sugar-limits-for-children/index.html

    Mediterranean diet linked to lower risk of heart attack, stroke

    (CNN)The list of Mediterranean diet benefits is getting even longer. A new study found that a diet high in fruits, vegetables, fish and unrefined foods is linked to a lower risk of heart attack and stroke in people who have heart disease.

    The latest research builds on previous evidence that your health might benefit if you follow the Mediterranean diet. It can help your bones, keep your brain young, help you live longer, manage your weight better (PDF) and lower your risk of cancer and cardiovascular diseases.
      The current study examined more than 15,000 people in 39 countries around the world, all with stable heart disease and an average age of 67. Researchers asked about their diet, including how many times a week they consumed servings from food groups such as meat, fish, dairy, whole grains or refined grains, vegetables, fruit, desserts, sweets, sugary drinks, deep-fried foods and alcohol. Participants were given a “Mediterranean diet score,” based on consumption of healthy foods, or a “Western diet score,” based on consumption of unhealthy foods.
      Drayer said the Mediterranean diet is consistent with the new U.S. Dietary Guidelines and other diets, such as Dietary Approaches to Stop Hypertension, which have proved to be protective in terms of disease prevention. She recommends including foods from the Mediterranean diet, such as salmon, fruits, vegetables, whole grains and even a glass of wine, to keep our hearts healthy.
      “The diet has proven itself, and it behooves every one of us to eat more fish on a regular basis, to have half of our plate filled with produce and to enjoy the occasional glass of wine,” she said. “And the more consistent you are with this type of diet, the more impact it has on your health.”

      Study isn’t a ‘green light’ for unhealthy foods

      The researchers also found that consuming a Western diet did not increase the risk of cardiovascular events. Stewart said this is surprising because such a diet includes foods known to increase the risk of obesity.
      Although the study didn’t find an association with the Western diet, Drayer said it’s still important to limit processed and fried foods, since they’ve been shown to increase weight gain, cholesterol and heart disease risk.

      See the latest news and share your comments with CNN Health on Facebook and Twitter.

      The study does have some limitations, as it relied on people’s memories of what they ate, and the questionnaire didn’t define a serving size. The study was also part of a drug trial, but the findings of this study were not related to the drug.
      Stewart and Drayer both caution that these new findings don’t mean people can consume unhealthy foods without restrictions.
      “This study should not give people the green light to go ahead and eat large portions of sugary foods and beverages and deep-fried foods,” Drayer said. “But this study shows that it’s never too late to make changes in your diet, and it can be particularly beneficial to include healthy foods.”

      Read more: http://edition.cnn.com/

      Whole-wheat bread and other ‘healthy’ foods diet experts avoid

      (CNN)We know nutrition pros load up on wild salmon, ancient grains, and kale, but what virtuous-seeming fare will you never find on their plates? Here are the health-halo items they leave right on the shelves.

      No-Sugar-Added Ice Cream

        “I never buy no-sugar-added or light ice creams. The no-sugar-added types may have up to 18 additional ingredients, including artificial sweeteners that can even produce a laxative effect! Go for the real thing — not only will you be more satisfied with less, you’ll be doing your health and digestive system a favor.” — Maggie Michalczyk, RD, a nutritionist in New York City

        Puffed Veggie Chips

        “They can contain highly processed oils or partially hydrogenated oils, added sugar, high fructose corn syrup, artificial sweeteners, and artificial colors. Choose one with ingredients you can pronounce like olive oil, sea salt, lemon, apple cider vinegar, herbs, spices. My go-to homemade dressing is: 3/4 cup olive oil, 1/4 cup apple cider vinegar, 1/2 fresh lemon juiced, 1 tablespoon of real maple syrup, 1 teaspoon garlic powder, a pinch of salt and pepper. ” — Megan Roosevelt, RD, founder and host of The Healthy Grocery Girl Cooking Show on YouTube

        Whole-wheat bread

        “This is one of the ultimate cons and deceivers. The glycemic index of wheat bread is 69. This load causes extreme blood sugar elevations, which results in high insulin response, and ultimately in inflammation and fat accumulation.” — Mark Sherwood, NO, and Michele Sherwood, DO, founders of the Functional Medical Institute in Tulsa and authors of The Quest for Wellness

        Cold-Pressed Juices

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        “While these juices often contain a great deal of fruits and/or vegetables, the amount of sugar is extremely high. Also, the juicing process destroys much of the beneficial fiber in the produce. Lastly, your body can only absorb so many vitamins and minerals at one time. So a great deal of the nutrients are not absorbed.” — Natalie Rizzo, RD, a nutritionist in New York City
        This article originally appeared on Health.com.

        Read more: http://edition.cnn.com/

        High-fat Mediterranean diet, not low-fat one, is how you lose weight

        (CNN)You don’t need to be afraid of fat in food anymore, at least if it comes in the form of extra-virgin olive oil and other items from the Mediterranean diet.

        Fat is back, new research shows.
          This latest study, released Monday in the new edition of Lancet Diabetes & Endocrinology, does not give you free reign to chow down on pizza or to have that second dessert, but it does give you license to have that egg for breakfast if you cook it in olive oil, rather than butter, and forgo the side of bacon or toasted white bread.
          Scientists split the people into three groups; one stuck with a Mediterranean diet and was given extra-virgin olive oil donated by an olive oil company to cook their meals. Another group ate a Mediterranean diet and was given a mix of nuts by a nut company to add to their diets. Another group was advised to avoid all dietary fat. Each group was given some dietary counseling through the five years of the study. None of the groups was given advice about exercise.
          All three groups lost a little bit of weight. The group that was given the extra-virgin olive oil and ate the Mediterranean diet did the best. There was a significant weight loss at both the three- and five-year mark compared with the group eating the low-fat diet. This group lost about 2 pounds, while the low-fat group lost 1.3 pounds.
          Those who ate more nuts along with the Mediterranean diet saw a slight loss of weight after three years and what was considered a significant decrease at five years, compared with where they started, but it was not very different from the low-fat group.
          Waist size did go up slightly for all three groups. The low-fat dieters saw the biggest increase, of 1.2 centimeters (about 0.47 inches), compared with 0.85 centimeters (about 0.33 inches) for the olive oil group. The group that got extra nuts went up the least: about 0.37 centimeters (about 0.14 inches).
          The ultimate takeaway from this study was that the fat found in the Mediterranean diet — olive oil, fatty fish, nuts — isn’t bad for you at all.

          The advice doctors used to give patients about avoiding all fat in order to have a healthy heart and lose weight or maintain your weight isn’t accurate.
          This isn’t the first study to point this out. The new dietary guidelines, which are based on updated science, put no cap on fat like in past years. But some of the examples from the new guidelines offer caveats when recommending nuts or cooking with olive oil, suggesting that your intake of both be in moderation.
          Dr. Dariush Mozaffarian, a cardiologist and epidemiologist who wrote an editorial that accompanied the current study, suggests, based on this new research, that the guidelines should lose those caveats.
          “They don’t have caveats with fruits and vegetables but do with fat. And this study shows we should get rid of that fear of fat,” Mozaffarian said.
          Mozaffarian, dean of the Tufts Friedman School of Nutrition Science & Policy, believes that because fat is more energy-dense and higher in calories, doctors mistakenly advocated that patients try a low-fat diet. But that, he said, oversimplified the issue.
          He points to a study he did that looked one high-fat food: cheese. It’s the food “everyone mistakenly linked to weight gain,” he said. The study found that when people replaced carbs with cheese, they didn’t gain any more weight, and they had the added benefit of a lower diabetes risk. Some cheese also has beneficial bacteria that may be good for the microbiome in your gut.

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          “A handful of nuts may be 160 calories, which is more calories than a can of Coke, but that doesn’t mean the can of Coke is a better choice,” Mozaffarian said. Salt, sugar, starch, processed food and trans fats should be off the menu, not fat. “Healthy foods are healthy foods, and bad foods are bad. It doesn’t matter if the food is low-fat or high-fat. This is a separate issue.”

          Read more: http://www.cnn.com/2016/06/06/health/fat-is-back-eat-like-a-mediterranean/index.html

          Could your fitness tracker sabotage your diet?

          (CNN)Wearable technologies can monitor your physical activity or your allergies. Increasingly, they are part of our everyday lives. But a new analysis comparing two sets of dieters discovered that those wearing activity trackers lost less, not more, weight than the tech-free dieters.

          “We went in with the hypothesis that adding the technology would be more effective than not having the technology, and we found just the opposite,” said John Jakicic, author of the study, published in the Journal of the American Medical Association.
            “One of the things we didn’t study here was, maybe these things are really effective for people gaining weight, but maybe that’s different from helping people lose weight,” said Jakicic, a professor and director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh. “We need to do a lot more digging in the data to understand that.”
            “That means that something is amiss,” said Berkeley, who was not involved in the new study. She explained that if there was “absolutely no difference” between what the two groups ate and how much they exercised, the average weight losses “should be the same whether the study subjects wore a device or not.”
            Berkeley observed that studies on dieting are “notoriously hard to do,” so adding exercise into the mix makes accurate research doubly difficult. The main issue is that any long-term study must rely on the participants self-reporting what they ate and how much they exercised, so accuracy is naturally a problem.

            Wearable but in the drawer

            Jakicic is eager to look more closely at the data, but he and his colleagues have come up with a few hypothetical explanations for the unexpected result.
            “Anecdotally, these devices tend to work or people tend to engage with them for about three months or so, and after that, a lot of people start throwing them in the drawer. They get bored with them,” Jakicic said.
            Another possibility: Not everyone likes wearables. Instead, many people feel ” ‘I got this device, and I just hate it,’ ” he said.

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            Berkeley, the author of “Refuse to Regain: 12 Tough Rules to Maintain the Body You’ve Earned,” noted that “weight loss is much more dependent on scrupulously following a weight-reducing diet than on exercise.” Generally, she said, diet is more important than exercise during the active weight loss phase, but exercise becomes much more important during weight maintenance.
            “It’s entirely possible that those who were paying more attention to the exercise part of their regimen [because of the wearable device] were less scrupulous about their intake,” Berkeley said. She added that exercising can often cause dieters to “feel that they’ve ‘earned’ the chance to eat more.”

            Read more: http://edition.cnn.com/

            The Mediterranean diet could prolong lives in the UK, study finds

            Bust out the olive oil, fruits and veggies turns out eating a Mediterranean diet could help save lives.

            Results of a new study performed in Norfolk, England suggested that following a Mediterranean diet could prevent over 19,000 deaths a year in the UK.

            Though health benefits associated with Mediterranean diets in the Mediterranean region are well-known, this study sought to establish whether the diet could improve health if it were to be adopted by people living in other areas, such as the U.K.

            The study, published in the journal of BMC Medicine on Thursday, gathered data on eating habits of around 24,000 people in Norfolk for 12 to 17 years, beginning in the 1990s. The researchers ultimately found that 12.5 percent of heart attack and stroke-related deaths that occurred in the UK could have been prevented by dietary changes, if their findings are generalizable across the UK population and the assumption of a diet-driven causality of heart attacks and strokes is correct.

            The study therefore suggests, but does not conclusively find, that a whopping 19,375 deaths could be preventable in the UK if people were to adhere more closely to the Mediterranean diet.

            Though the word “diet” often leads to thoughts of sacrificing beloved foods, the Mediterranean Diet Pyramid shows that you can still eat some of your favorite foods daily, like bread, for example. People who follow this food regimen can also eat sweets, starches and meats in moderation, and even enjoy an occasional glass of wine.

            Image: <a href=”http://mediterradiet.org/nutrition/mediterranean_diet_pyramid”>Mediterranean Diet Foundation</a>

            Researchers made use of the pyramid’s guidelines during the study to determine a points system for each food family. Once they determined the top possible score was a diet containing 15 Mediterranean elements, they noticed that the maximum score amongst study participants was 13.1 and the lowest was 3.

            After looking at additional factors such as smoking, weight and physical activity, they determined that people who incorporated more Mediterranean diet elements into their lives were less likely to suffer from cardiovascular disease.

            Nita Forouhi, an author of the study from the MRC Epidemiology Unit at the University of Cambridge, confirmed that adopting the eating habits of the Mediterranean diet has its health benefits. Forouhi told The Telegraph: “Encouraging greater adoption of the Mediterranean dietlooks like a promising component of a wider strategy to help prevent cardiovascular disease, including other important factors such as not smoking and maintaining a healthy weight, blood cholesterol and blood pressure.”

            Ian Johnson, a nutrition researcher and emeritus fellow at the Institute of Food Research who was not involved in the new study,told The Telegraph, “This is a careful and rigorous study showing a relatively small but potentially important association between higher adherence to aMediterraneanstyledietand reduced risk of incident heart disease, and death from heart disease.”

            Read more: http://mashable.com/