Path to a Healthy and Well Balanced Life in Our Hectic and Demanding Professional World - Healthy Diet, Exercise and More Science on the Subject

We, as a society, need to shift our conversation away from ‘what exactly a person should be eating’ to ‘how does a person change their behavior’. How do you motivate people to make long-term changes to improve their health? While society in general focuses on exactly how many carbs, protein, and fat grams people are eating (like many of the weight loss companies do), we are not focusing on the main problem. Why are we eating so much food and how do we change this behavior. And when it comes to a person’s weight, diet isn't the entire story. We must also discuss a person’s daily physical activity. We must understand the factors that determine how a person makes behavioral changes in regards to physical activity and eating. In order to stay happy, healthy and fit, (what I call ‘a balance in living’), we need to focus on three lifestyle facts: (1) understanding hunger and learning how to control portions and reduce high-caloric, fatty foods; (2) learning how to set exercise goals; and (3) learning how to stay motivated.

Challenges

The top five obstacles to weight loss are having no time to cook or exercise, being stressed, having family members bring home ‘junk’ food, not having an exercise partner or feeling awkward when working out, and feeling hungry all of the time.

We need to end the diet wars.

One diet can’t work for everyone. We need to focus on a healthy and balanced lifestyle. It needs to be sustained for our entire lives. A diet and exercise program that works for one person may not work for another. We need to focus on each individual rather than a type of diet to prevent weight gain and curb risks of chronic diseases.

What scientists have discovered might surprise you: After years of overeating – the typical American diet actually damages the brain. More specifically, it damages the signaling pathways in the hypothalamus, the part of the brain that regulates metabolism (and appetite).

The evidence is quite convincing – eating fattening foods causes inflammatory cells to enter the hypothalamus. This overloads the neurons and causes neurological damage. A groundbreaking study in the British Journal of Nutrition published in February, 2013 is one example of the kind of high-quality, on-target research that’s proving the theory of hypothalamic damage and thus paving the way to new weight loss strategies.

A team of scientists at the University of Liverpool analyzed a body of research that included studies of different weight loss diets. What they found was that a diet high in saturated fat and simple carbohydrates sets in motion a chain reaction of “metabolic dysfunction” involving the appetite regulating hormones leptin and ghrelin. (Leptin’s job is to suppress appetite, ghrelin’s is to increases it.) In addition, a fatty high-carb diet resulted in “alterations in structural plasticity” – i.e. brain changes. Over time, consuming too many calories from fat and simple sugars damages the nerves that conduct signals through the hypothalamus, affecting the function of leptin and ghrelin, and thus the body’s ability to regulate weight and metabolism. Because of this damage, the signals don’t get through about how much fat is stored.

In other words, your brain has gone haywire and you can no longer trust the messages it’s sending you about appetite, hunger, and fullness. “It’s like your gas gauge points to empty all the time, whether or not the tank is full. So you keep stopping for gas, and then eventually you start filling up gas cans and storing them in the back of your car because you’re so convinced you could run out of gas at any moment.

Researchers from the Perelman School of Medicine point out that the body mass index (BMI), based on the weight and height, is not an accurate measure of body fat content and does not account for critical factors that contribute to health or mortality, such as fat distribution, proportion of muscle to fat, and the sex and racial differences in body composition. Obesity predisposes to diabetes, heart diseases, sleep apnea, cancer and other diseases. Although several studies have shown an increase in mortality in obese people, recent studies have suggested that obesity protects against death from all causes as well as death due to chronic diseases such as diabetes, heart failure, and stroke. This so-called "obesity-mortality" paradox suggesting a beneficial influence of obesity has generated a lot of controversy.

In a new perspective article in the journal Science, Rexford Ahima, MD, PhD, Professor of Medicine and Director of the Obesity Unit in the Institute for Diabetes, Obesity and Metabolism, and Mitchell Lazar, MD, PhD, Professor of Medicine and Genetics and Director of the Institute of Diabetes, Obesity, and Metabolism, discuss the challenges of studying the health and mortality risks of obesity.

"There is an urgent need for accurate, practical and affordable tools to measure fat and skeletal muscle, and biomarkers that can better predict the risks of diseases and mortality," said Dr. Ahima. "Advances to improve the measurement of obesity and related factors will help determine the optimal weight for an individual, taking into account factors such as age, sex, genetics, fitness, pre-existing diseases, as well novel blood markers and metabolic parameters altered by obesity."

Obese BMI is strongly associated with substantial increases in the risk of developing diabetes, cardiovascular diseases, cancer and other chronic diseases, leading to higher mortality, However, studies have shown that some people with obese BMI have improved metabolic profile and reduced cardiovascular risk, whereas a subset of people with normal BMI are metabolically unhealthy and have increased mortality risk. The researchers note that the true impact of obesity may not be appreciated because population studies often describe associations of BMI and health and mortality risks without assessing how intentional or unintentional weight loss or weight gain affect these outcomes.

"Future research should be focused more on molecular pathways, especially how metabolic factors altered by obesity change the development of diabetes, heart diseases, cancer and other ailments, and influence the health status and mortality," noted Dr. Lazar.

If you’ve tried to drop more than a few pounds and are disappointed when the scale won’t budge, a surprising new study may help you feel better. Researchers from Duke University found that by focusing on not gaining weight, rather than losing, people are more likely to stay committed to a long-term plan and avoid the dreaded "weight creep" -- that is, gaining one or two pounds a year. Weight creep is part of what causes someone to go beyond simply being overweight or early obesity to more serious medical obesity and increased health risks. 

How to Lead a Well Balanced Life

We all long to be healthy and happy. After all, what's the point in working hard toward a long and healthy life if we can't enjoy it? While focusing on a healthy lifestyle by exercising and eating right is great for our body, balanced living means protecting our mental and emotional health, too. And stress reduction needs to be at the top of your to-do list. My grandmother always told me that I should concentrate on positives and focus on what I can control, avoid negatives and surround myself with people and things that make me happy, free and creative. She always encouraged me to eat healthy small portions filled with lots of fruit and vegetables, drink plenty of water, exercise, read, paint, dance, listen to music, travel and be with people that emit kindness, positivity and offer support and help. “In healthy body lives healthy mind”, she used to say often. She used to get up early and go to the local farmer’s market to pick the freshest fruit and vegies of the season. She told me not to look for the best looking produce but for the one that is ripen and filled with sweetness of the season. “You see these good looking apricots”, she would ask me. Do not fall for the looks, they are not yet ready, and the price is too high, it is all looks. Look at these batch, slightly darkened edges but sweet and tasty as honey”, she would add. She taught me how to pick the best sweetest ripen tomatoes, cherries, melons and of course the most delicious hollow sounding watermelons.

Balance In Living: Making the Commitment

Balanced living means considering all aspects of your life: relationships, work, family, friends, fitness and health, and emotional well-being. We all get bogged down with work and family responsibilities from time to time, but making time for yourself is necessary so that you can keep up with all your responsibilities. All batteries get run down, even yours. So recharge your body physically and mentally and make the commitment to enjoy some “you time” every day. “Your time” can be a brisk or relaxing walk in the park or by the lake, walk on the treadmill, a nice jug, a bike ride with the kids or friends, a nice massage given by your spouse, a nice swim in the pool or just a nice ride in a car. The opportunities are endless and the benefit of such physical and mental exercise will give you strength and steamily, increase your rate of metabolism and recharge and rejuvenate your mind and body.

Balance In Living: Boosting Happiness and Creativity

Being happy gives you a better outlook on life, so you're more prepared to tackle your tasks. Stress, on the other hand, can keep you from enjoying life and can have a negative impact on your health. Research also has shown that stress can stifle creativity. Make time to take care of yourself and indulge in creative outlets you enjoy to help with stress reduction:

• Schedule time each week to allow yourself to de-stress, and spend a few minutes on relaxation each day.
• Get up a few minutes early in the morning to savor a cup of coffee or tea and some quiet time before everyone else wakes up.
• Make daily activities more fun — try a new recipe for dinner, take a long aromatherapy soak instead of a quick shower, or listen to new music or learn a new language while you commute to work.
• Devote time each week to a hobby you love or to learning a new one you’ve always wanted to try; art classes in particular are stimulating and rewarding.
• Instead of just sitting at your desk and gobbling down lunch while you keep working, spend your lunch hour doing things you enjoy, like going for a walk, taking an exercise break, or reading a book.
• Don’t forget to laugh. It’s great for your health and can help:
• Alleviate stress
• Fight off infections
• Boost brain health
• Lower blood pressure
• Improve your mood

Why Getting to a Healthy Weight Matters Striving for a healthy weight can make you feel better and lower your risk for diseases such as hypertension, type 2 diabetes, and heart disease. So get started on a weight-loss plan today. That’s one superficial reason to set a weight-loss goal. But there are also many more meaningful reasons to work toward achieving a healthy weight, if you’re not there already. You’ll feel better and have more energy. You’ll also lower your chances of having high blood pressure, type 2 diabetes, heart disease, arthritis, and even conditions like sleep apnea. If you already have a condition like hypertension or diabetes, weight loss can actually lessen the severity of the disease. In this book I will help you to understand the benefits of good diet, nutrition, exercise and healthy balance in life, work, family and relationships.

DIET and EXCERCISE

• The right diet will keep your body healthy, give you energy, and boost your spirits. Healthy food can be delicious, and it's fun learning new recipes and healthy combinations. Also, healthy cooking doesn't have to be time-consuming:
• Balance In Living: Making Time to Eat Right

And there’s even better news. You don’t have to look like a model in a magazine to get all the benefits of being at a healthy weight. Losing just 10 to 15 pounds can make you significantly healthier. You love your children and want to see them having their children, right? So start exercising, eating right and strive for work- life balance.

You don’t have to look far to get the message that weight loss and maintaining a healthy weight are important. Turn on the television or pick up a glossy magazine and you’ll be bombarded with the message that a lean body is beautiful.

Scour the Internet for heart-healthy recipes, or buy a cookbook focused on quick and tasty cuisine. In my app I will provide recipes of the most delicious foods that are in season and are financially affordable, which can be cooked with minimum effort and taste so good that your kids will ask for doubles. I will help with the system of buying the needed ingredients ahead so that you can plan the most nutritious and tasty meals and treats for your family and friends.

Buy fresh, ready-to-eat fruits and vegetables so that you can grab them on the go. Cut yourself slices of apple, add carrots, celery, in season cut a kiwi, a mango, put a bunch of grapes in a bag. Slice up a melon, a honey dew or a watermelon and put in a Ziplog bag. Add blueberries, strawberries or any other berry. Have a little portion of Mozarella cheese, Ricotta cheese or Farmer’s cheese in addition. Grab a low fat yogurt or a few whole grain crackers.

Plan your healthy menu for the week ahead and buy all the groceries that you’ll need; having a system will help you resist the temptation to call the pizza delivery guy.

Balance In Living: Enjoying Exercise for Good Health

Exercise isn't something you should force yourself to do, or you won’t be likely to stick with. Do something that you like and look forward to doing, instead of another chore that you'll be tempted to skip. Remember that exercise plays a huge role in stress reduction, so make time and motivate yourself for exercise by:

Everything in moderation is a phrase you hear often, and with good reason. Everything in moderation means that there's a healthy balance to your life, so laugh, love, live, and be healthy. My grandma always told me, “Golden medium, my friend!” She was so right. She lived to be 86 and led a healthy, happy and balanced life. She always cooked the most delicious foods of the season. She picked her own ingredients and know what was in her meals. I will share with you some of the recipes of her dishes here.

Making a good long workout part of your weekend plans. Hit the gym or plan a fun activity — go for a hike, bike ride, or play a game of golf or tennis.

Sneaking in some exercise on your lunch hour at work, or get up earlier and work out before you start your day.

Scheduling appointments for exercise just like you do other important tasks; commit the plan to paper so you'll be more motivated to stick with it.

Just turn on your favorite music and dance. Dance with your kids or alone. We eat to live not the way around, so get moving and do what you love best and get moving to speed up your metabolism, distress and energize.

Every little bit counts. That's the message of a new study in the American Journal of Health Promotion, which showed that even a few minutes of brisk physical activity can add up to protect against obesity.

"What we learned is that for preventing weight gain, the intensity of the activity matters more than duration," study researcher Jessie X. Fan, a professor of family and consumer studies at the University of Utah, said in a statement. "This new understanding is important because fewer than 5 percent of American adults today achieve the recommended level of physical activity in a week according to the current physical activity guidelines. Knowing that even short bouts of 'brisk' activity can add up to a positive effect is an encouraging message for promoting better health."

Currently, U.S. adults are recommended to get 150 minutes of moderate to vigorous exercise a week. Using an accelerometer to gauge what this means, this could also be interpreted as getting your heart rate up to 2,020 counts per minute. In other words, this is the heart rate you'd get from walking at three miles per hour. The study is based on data from the 2,202 women and 2,309 men ages 18 to 64 who were part of the National Health and Nutrition Examination Survey and who wore accelerometers from 2003 to 2006. Researchers found that the study participants fell into one of four categories of exercise intensity: higher-intensity long bouts, higher-intensity short bouts, lower-intensity long bouts and lower-intensity short bouts. They found that even the people who engaged in the higher-intensity short bouts experienced benefits to their body mass index. For instance, for women, spending an extra minute of high-intensity exertion each day was linked with a .07 decrease in body mass index. Plus, for every additional minute each day of high-intensity exertion, obesity odds decreased 5 percent for 5 percent for women and 2 percent for men.

How Portion Size Adds Up to Obesity

The food on your plate may be more than you need. The secret to success of so many elegant French women is that they eat a lot of things just in tiny amounts. Have a lot of different vegies and fruit, have a small cup of soup with a whole grain cracker. Add a slice of cheese, have a few spoons of pasta, grab a little piece of fish, meat or chicken. Drink a glass of water with squeezed lemon and you have a got a nice variety of simple nutritious foods that will nourish you without weight gain. Do not eat or eat sparingly large amounts of dried foods, dry cereals, pizza, chips, white bread. Instead cook oatmeal, cornmeal, barley porridge or buckwheat. Increased portion size is contributing to America's growing waistline. Half-pound muffins? Two-pound pasta bowls? Since the 1970s, American fast-food and sit-down restaurants alike have contributed to the obesity epidemic by serving individual people enough food for a small family.

Another Weight Gain Culprit - Too Little Sleep

More than a third of American adults don't get the recommended amount of sleep per night, which can cause big-time negative effects on your health, such as weight gain, impaired immune system, decreased focus, sallow skin, and compromised memory.

If you can, try to get between seven and nine hours of sleep per night. But be careful: Sleeping too long on one side of your face can cause wrinkles and "sleep lines", according to an article by Allure. The best way to avoid fine lines and wrinkles is by sleeping on your back or purchasing smooth pillowslip cases. Satin or silk is best., or buy the softest, highest-thread-count fabric you can find.

Do not eat 2 hours prior to going to sleep so your full stomach and bladder do not keep you up at night. Do not watch TV in your bedroom and dim your lights to rest.

"Brown-Bag" Your Lunch

My grandma packed my school lunch for a good reason — she didn’t want me to start reaching for unhealthy foods in the cafeteria. She always gave me plenty of slices of apples, carrots, celery and nuts as a healthy snack option. The same strategy can help you at the office. Stock up on a well-insulated lunch bag or lunchbox, a thermos, and some high-quality leak-proof plastic containers that you can use to store anything from soups and salads to sandwiches, fresh fruit, steel-cut oatmeal, hard-boiled eggs, and nonfat plain Greek yogurt. Pack up a portion of leftovers from dinner the night before or go the classic route and prepare a sandwich with whole-grain bread, reduced-fat cheese, lettuce, tomato, avocado, and lean, reduced-sodium deli meats like ham, sliced chicken or turkey breast, or lean roast beef. Preparing your own lunch may seem time-consuming at first, but once you get into a groove, you’ll be surprised by how simple and quick it is. And more to the point — healthy. Try to peel yourself away from your desk so you can enjoy your lunch without any distractions — it will help you savor your meals and feel more satisfied.

How Our Environment Influence our Weight? Obesity and Our Environment 

There are a host of factors around us that can cause us to pack on the pounds. Americans have a reputation for big waistlines. About 66% of Americans are overweight or obese, and there’s no question that environment plays a huge role in weight gain and our growing rate of obesity. What is it about our environment that contributes to obesity? Experts haven’t uncovered all of the factors, but there are several that they can confidently point to:

• Too many high-calorie foods in our diet. Weight gain has a lot to do with the balance between the calories you take in and the calories you burn. That balance becomes compromised when we have a lot of food, especially high-calorie food, at our fingertips. Candy, chips, doughnuts, cookies, fried foods, and other poor foods choices are sold everywhere from gas stations to movie theaters to bookstores. Indulge and the calories can add up fast. A fruit smoothie can pack more than 1,000 calories while an individual pizza may contain 2,000 calories.
• Out-of-control portions. Americans have gotten used to eating bigger plates of food. A restaurant meal serving can often feed two or more people. In 20 years, the size of a typical bagel grew from three inches and 140 calories to six inches and 350 calories. The size of a soda has exploded as well: Americans used to drink six-and-a-half ounces and get 85 calories, but today we buy 20-ounce bottles that rack up 250 calories. And the list of growing portions goes on and on.
• Not enough exercise. Cars and SUVs have replaced bicycles and walking. Work on the farm or in the factory has been replaced by work in front of a computer, and studies have found that less activity may be contributing to obesity even more than higher food consumption. There’s about a twofold increase in the percentage of people who become sedentary from age 20 to age 65, researchers say.
• Too much stress. Stress at times is overlooked as a contributor to obesity. Stress signals your body’s fight or flight response. In the old days when faced with danger, humans had to either run or fight to get rid of stress. Today, we’re stuck at a desk at work without a direct outlet for stress. Chronic stress can increase sugar and fat cravings and add fat around the belly, the kind of fat that’s associated with diabetes and heart disease. Too many Americans aren’t dealing with stress, either, when they could be getting benefits from mediation, tai chi, yoga, or deep breathing. The relaxation response can be induced with just five deep breaths.
• Skipping meals. It’s not unusual to hear from people that they skip breakfast or lunch. While some people may think they’re saving calories when they don’t eat a meal, this can actually lead to weight gain because they end up overeating later in the day. When you skip meals, it tells your brain that you’re in a starvation state, but if you nourish your brain throughout the day it gets the message that it can be happy at a lower weight.
• Not enough sleep. There’s a very clear link between sleep and weight. Studies have found that the less sleep you get, the more likely you are to be overweight. You may end up eating to stay awake, or sleepiness may keep you from having the energy to exercise. Experts say that seven to nine hours of sleep is a good goal, but if you really want to know how much sleep you need, Furtado recommends not using an alarm clock for three days in a row. On the third day, take note of how many hours you slept before waking up naturally. That’s probably how much sleep you should aim for every night.
• Factors beyond our control. There are a variety of things that are out of your control that can contribute to weight gain. For one, research shows that adolescents who were breastfed as babies for three months or longer are less likely to be obese. Furtado says it has to do with bacteria in the gut. People who are lean tend to have a different kind than people who are obese, and those who were breastfed as babies tend to have the kind of bacteria associated with a normal weight.  Carrying around extra pounds can create a variety of health problems from causing your joints to ache to raising your risk for disease:

The Dangers of Being Overweight

• Even the chemicals in plastic and food additives have been blamed for contributing to obesity and are currently under study. In the meantime, knowing which parts of our environment may cause weight gain can give us the power to overcome these influences and find ways to maintain a healthy weight.
• Extra weight puts more pressure on your joints and can lead to arthritis.
• A diet high in trans fats and sugars and low in whole grains is more likely to damage your arteries and may contribute to heart disease. When you eat fresh fruit and vegetables, lean protein, and whole grains, and cut out foods high in sugar and trans fats (such as packaged baked goods and fried foods), you’re more likely to lose weight and lower your risk of heart disease.
• Almost across the board, people who are diagnosed with type 2 diabetes are overweight, and more than half are obese.
• Having more fat in your midsection — a waist circumference of more than 35 inches for women and more than 40 inches for men — can significantly increase your risk for metabolic syndrome, a group of factors that heighten your risk for type 2 diabetes and heart disease. That’s because fat around your middle can lead to inflammation in the body, and inflammation increases the risk of heart disease and type 2 diabetes.

Why Small Weight Loss Leads to Big Benefits

• Losing just 10 percent of your weight can significantly lower your cholesterol and help improve blood sugar levels. It can also improve your blood pressure. Here’s what research has shown: Carrying around 10 extra pounds on your frame puts 30 to 60 more pounds of force on your knees every time you take a step. The good news: One study found that women of normal height lowered their risk of osteoarthritis in their knees by half for every 11 pounds they lost.
• A recent study of more than 2,500 people with type 2 diabetes found that those who lost an average of 23 pounds in the 18 months after being diagnosed had better blood sugar levels and better blood pressure readings four years later, even if they regained the weight.
• Although sleep apnea (a disorder in which people stop breathing for prolonged periods when they’re sleeping) is associated with being overweight, experts say that losing 10 percent of your weight can make a significant improvement in the severity of the disorder.

Portion Size and Obesity: How It All Adds Up

• In competition with each other and operating under the philosophy that bigger is better, restaurants often serve up a portion size that is equal to two to four normal servings, while menu boards at fast-food restaurants scream “supersized burgers and fries!” Consider these portion-size facts:
• Your ultimate weight-loss goal should be your health. When you make strides toward a healthy weight, you’ll feel better physically and emotionally, have a better chance of avoiding disease, and even live longer.
• In the 1950s, a regular fast-food burger was 2.8 ounces and 202 calories. In 2004, that same burger was 4.3 ounces and 310 calories.
• A regular Coke grew from six ounces in 1916 to 21 ounces in 1996.
• These days, you can buy a “double gulp” drink that’s 64 ounces and more than 600 calories, and a burrito that’s 1,100 calories or almost three-fourths of the entire daily 1,600-calorie allotment for an average-sized, non-exercising woman. Have them both, and you’re over the allotment. “There’s quite a body of research out there that has proven no matter how you serve the food — whether in a bowl, a cup, a plate — the more you’re served, the more you’ll eat,” says North Carolina State University professor and nutrition specialist Carolyn Dunn, PhD, chair of North Carolina’s Eat Smart, Move More initiative. “It doesn’t matter how hungry you are or what you ate earlier, you generally eat more than you need to if it’s put in front of you.”

Portion Size and Obesity - The Government Steps In

The good news is that nutritionists and public health agencies, even state legislators and public policy makers, are on to us. Individual states have created awareness campaigns around the causes of obesity, including portion size. Policy-makers in California and New York City are enacting and implementing calorie-disclosure initiatives, requiring some restaurants to publicly display calories on menu items. Anecdotally, I overhear people — friends and family — saying ‘That’s too much. That’s a huge portion” Slowly we will swing the pendulum — for this and all the other behaviors as well. Education, knowledge, self-control and public awareness will all contribute to the “culture” of eating, eating healthy and making healthy life style choices.

The Importance of Omega-3s in a Heart-Healthy DietOmega-3 fatty acids have many health benefits, but they're especially renowned for the role they play in heart health. Add more omega-3s to your diet - walnuts, soy, flaxseed, and other foods that contain omega-3 fatty acids are believed to be some of the best “superfoods” for heart health. Often recommended for their anti-inflammatory and anti–blood clotting effects, omega-3 fatty acids also reduce the risk of heart disease and possibly stroke.

Types of Omega-3sThe best sources of EPA and DHA are cold-water fish like salmon, rainbow trout, and sardines. Albacore tuna is also a good source, but because it's high in mercury, people should be cautious about how much they consume. Other good sources include mackerel, herring, halibut, and shellfish. The American Heart Association (AHA) recommends consuming two servings per week of fish that are rich in omega-3s. One serving is approximately 3.5 to 4 ounces of canned or cooked fish, or about 5 to 6 ounces of raw fish. But be sure to avoid fried fish, as deep-frying is not a heart-healthy cooking method.

The third type of omega-3, ALA, comes from plant sources like canola oil, flaxseed, walnuts, leafy greens, seaweed, and soy products. One thing to keep in mind with regard to plant-based sources of omega-3s is that our bodies need to convert ALA to EPA and DHA to get the health benefits of the fats. This means that you need to eat a lot more of the vegetarian omega-3 sources than the fish sources. And when you eat more of these fats, you take in more calories, especially when you’re talking about nuts and flaxseed. If you’re vegetarian you may want to discuss your omega-3 intake with your doctor or a nutrition expert and get guidance on food servings and supplement options.

There are three types of omega-3s: Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). While these fatty acids are critical for overall health, our bodies can't produce them on their own, so we must get them from other sources, such as food or supplements.

Most people associate the benefits of omega-3 fatty acids with cardiovascular health. Omega-3s have been shown to lower triglycerides and total cholesterol. But they're also important for brain function, mood, memory, and joint mobility, and they've been found to help reduce inflammation from arthritis, improve eye health, and contribute to healthy hair, skin, and nails and a normally functioning immune system.”

The battle against portion size is supersized. People don’t want to hear they need to step away from the table, and appetite is a difficult desire to regulate. But the message is slowly catching hold as consumers begin to understand the seriousness of the obesity epidemic and their power over their own diet.

Nutrition experts know portion size isn’t the only reason 65 percent of Americans are overweight or obese, and it isn't just a problem when dining out. But increased portion size is a major contributor to the obesity epidemic and one reason why women consume over 335 more calories per day than they did in 1971, and men, 168 more calories per day. And nutritionists believe restaurants, where Americans spend half their food dollars, set the norm for what constitutes a satisfying plate of food at home.

In one of several studies on portion size and consumption, 180 adults were served either a 9-ounce or a 13-ounce portion of macaroni and cheese at a restaurant. The adults who were served the 13-ounce portions ate 43 percent more — for an additional 172 calories — than did the adults who were given the smaller portions. Such research results lead nutritionists and food psychologists to talk about “unit bias” — that is, the consumer’s psychological need, no matter the hunger needs, to consume whatever unit is served, be it a 9-ounce portion of macaroni and cheese or a 13-ounce portion.

Of course, nobody stands over us, making us eat. But food psychology being what it is, we do it anyway.

Top 5 Cholesterol-Lowering Foods

A few simple changes in what you eat can have a big impact on your cholesterol levels. You know you aren’t doing your health any favors by indulging in fried foods or fatty meats — but eating the right types of food can actually help lower your cholesterol. In fact, diet plays a crucial role helping to prevent heart disease, heart attack, and stroke: According to data from the U.S. National Institute of Health, 25 percent of your cholesterol comes from your diet, and the rest is manufactured by your body. Once you reduce your intake of these foods, Heller suggests focusing on the following five cholesterol-lowering foods to help reduce your risk of heart disease:

1. Eat Fruits and Vegetables

Packed with vitamins, minerals, the healthy plant chemicals called phytochemicals, and antioxidants, vegetables help fight low-density lipoprotein (LDL, or "bad") cholesterol that can lead to the buildup of plaque in your arteries, a major risk factor for heart disease, heart attack, and stroke. Eat a variety of vegetables every week to get the full array of health benefits they have to offer. Fruits are excellent sources of healthy phytochemicals, antioxidants, and fiber, too.

1. Choose Healthy Fats

Not all fats are bad. You need the good ones, which include olive, canola, flax, walnut, peanut, and sesame oils. These oils help fight internal inflammation, improve cholesterol levels, boost the immune system, and keep your brain and central nervous system healthy.

The American Heart Association suggests keeping your fat intake to between 25 percent and 35 percent of your total calories each day. Keep saturated fats to less than 7 percent and consumption of trans fats should be limited to less than 1 percent of your calories every day.

1. Eat Plenty of Fiber

Eat foods high in fiber, such as barley, oatmeal, and apples, which contain soluble fiber that helps bind cholesterol in the gastrointestinal tract and carry it out of the body. Make these foods a regular part of your diet.

While oatmeal and apples are familiar foods, not everybody is used to eating barley. Try substituting barley pilaf for rice. Barley adds a chewy, nutty-tasting side dish to meals and can help reduce your cholesterol. Another excellent source of nutrition is buckwheat, it is also recommended for people who are allergic or gluten intolerant.

1. Go Nuts for Nuts

Eaten in moderation, certain nuts, such as walnuts, almonds, and peanuts, can help to lower bad cholesterol. Nuts contain healthy fats and antioxidants that can keep your cardiovascular system healthy.

Each week, you should include three to five servings of nuts. One serving of nuts is usually about one-third of a cup. But be sure to keep strict tabs on how much you eat, because nuts are also high in calories. Also, choose unsalted nuts when possible.

1. Beans Are Good for Your Heart

All variety of beans, such as kidney, chick peas (garbanzos), lentils, split peas, black-eyed peas, and white beans, are high in antioxidants and fiber, and can help improve your cholesterol profile.

1. Eat Avocados

Avocado Health Facts: 6 Things You Didn't Know

An Avocado Is A Fruit, And More Specifically A Berry. You might be inclined to call it a vegetable, thanks to its green hue and savory taste, but the avocado is technically a fruit, and even more specifically, a single-seeded berry. A fruit is "the matured ovary of a flower," according to University of California Agriculture & Natural Resources. Fruits consist of a tough outer layer (the skin or rind), a middle layer we typically think of as the flesh of the fruit and a casing around a seed (or seeds). Avocado is further classified as a fleshy as opposed to a dry fruit, and a berry rather than a drupe, which has tough pits or stones, like peaches.

An Avocado Has More Potassium Than A Banana. A single avocado has 975 milligrams of potassium, while a banana, well-known for being loaded with potassium, delivers just half that, with 487 milligrams per large fruit.

They'll Ripen More Quickly With A Banana Or An Apple Around. Speaking of bananas! The yellow fruit -- as well as apples -- release ethylene gas, a naturally-occurring plant hormone. If you store your unripe avocados in a brown bag with an apple or a banana, the gases trapped in the bag will help those green guys ripen more speedily, according to The Haas Avocado Board.

Avocados Are One Of A Few High-Protein Fruits. One avocado packs four grams of protein, among the highest amount coming from a fruit. And it's good-quality protein to boot. While they don't contain every single amino acid required in the body's protein-building process, they do have all 18 of the important ones, according to the San Francisco Chronicle. Plus, all of that protein is available for the body to use, while some of the protein you might get from meat sources is not.

You Can Swap Them Into Baked Goods Recipes For Butter The creamy texture and healthy fats make for a surprisingly-easy baking substitution. And no, you won't be making green muffins. In the right ratios, you can ditch some butter and replace with avocado for healthier chocolate chip cookies, banana bread and brownies.

You Don't Have To Eat Them To Reap Their Benefits Nutritional perks aside, avocados can play a key role in your healthy hair and skin routine. The antioxidants, amino acids and essential oils inside an avocado can help repair damaged hair, moisturize dry skin, treat sunburns and maybe even minimize wrinkles.

Foods that Fight Depression

Are there depression-fighting foods? A growing body of research says yes.

Recent studies have found evidence that foods such as cold-water fish (salmon, sardines, and tuna, for example), walnuts, and canola oil may be especially beneficial in fighting depression, thanks to an abundance of omega-3 fatty acids. This may help explain why Scandinavian and Asian countries, which boast fish-rich diets, also have lower rates of depression.

Researchers at McLean Hospital in Belmont, Mass., have also found that foods rich in uridine have positive effects on mood. Uridine is a natural substance found in sugar beets and molasses, which may make these foods also good for treating depression.

Farther afield, Japanese researchers found that a diet high in fish protects people from depression and suicide, while in Finland a team of researchers surveyed 1,767 residents and concluded that eating fish more than twice a week has a protective effect against suicide and depression.

Foods for Depression: What's the Evidence?

Exactly how these foods fight depression is not known. Researchers think that they may cause changes to some fats in brain membranes, making it easier for chemicals to pass through. The study at McLean Hospital used laboratory rats, and researchers there caution that the metabolism of rats and humans is quite different.

Kathleen Franco, MD, professor of medicine and psychiatry at the Cleveland Clinic Lerner College of Medicine in Ohio, believes that diet and supplements, along with medication and psychotherapy, have a role in depression treatment. "It is recommended that individuals eat a healthy diet [including] fruits and vegetables with antioxidants; omega-3 fatty acids found in salmon, tuna and some other fish; and vitamins that include all the B's," says Dr. Franco.

Others are less convinced about the role of supplements and foods for depression. Dietary supplements such as St. John's wort and others have less consistent support in research studies and thus may not be effective for depression, one way of controlling your diet that can improve your mood is limiting alcohol.

Foods for Depression: Other Possible Mood Boosters

Foods rich in omega-3 fatty acids are not the only ones that have been studied for their effect on depression. Other foods or dietary supplements that may be beneficial include:

• B vitamins. Studies suggest that if you have low levels of the B vitamin folic acid and high levels of a protein called homocysteine, you are more likely to be depressed. Folic acid, vitamin B2, B6, and B12 have all been shown to decrease levels of homocysteine. You can ensure you get enough B vitamins by eating a diet high in fruits, vegetables, nuts, whole grains, and legumes.
• Amino acids. Tryptophan is an important amino acid your body needs to make the brain chemical serotonin. Low levels of serotonin are believed to be a cause of depression. Several studies have shown that a diet high in tryptophan can improve depression. Tryptophan is found in foods high in protein, such as meat, fish, beans, and eggs.
• Carbohydrates. All the carbohydrates you eat are broken down into sugar that your brain needs to function properly. However, eating too much sugar can cause peaks and valleys in your blood glucose levels that can cause or aggravate symptoms of depression. The best way to avoid these symptoms is to eat a diet low in refined carbohydrates and sugar and high in fruits and vegetables.
• St. John's Wort. This plant has been used for centuries as a dietary supplement to treat depression and anxiety. Although some evidence has shown St. John's Wort’s effectiveness in treating mild depression, two recent studies found that it was no more effective than a placebo for treating major depression. "Psychotherapy and medication are the most effective means of combating depression. It should be noted that for all forms of depression, it is important to see a mental health professional to determine the best treatment," advises Shadick.
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• Most of the evidence related to treating depression with food is not yet strong enough to say a particular food can cure depression, but active research continues. For now, most doctors agree that a depression diet, whether from food or dietary supplements, is not a substitute for proper medical care.

 Foods That Could Add Years to Your Life

From berries to beets to walnuts, including these simple suggestions into your diet may be the key to your own longevity. Combined with exercise and other lifestyle changes, a healthy diet can do wonders for cholesterol levels. By incorporating these healthy-eating tips into your daily routine, you can reduce your cholesterol level and keep your weight in check.

The more we learn, the clearer it is that longevity isn't just about our genetic heritage. Instead we can control many of the factors that will influence the quality and quantity of our years with all those small, daily decisions we make about nutrition, fitness, sleep and other health behaviors.

So when we saw the recent study linking vitamin D and calcium supplements to a longer lifespan, it got us thinking. What other nutrients or foods could help improve lifespan? Read on for some tasty items that may just add years to your life.

Broccoli for Cancer Protection

Broccoli and other cruciferous vegetables are full of sulforaphane and other antioxidants that help to protect healthy cells from damage caused by free radicals.

But when it comes to the veggies, raw may be better: recent research has found that boiling in water has a "leaching effect."

Whole Grains for Cardiovascular Health

Whole grains offer a variety of antioxidants and vitamins, and are packed with fiber, known to help protect against high cholesterol and regulate blood sugar levels, which can safeguard against diabetes.

And one type of whole grain in particular — oats — has a unique antioxidant called avenanthramides that can offer additional protection against cholesterol.

Berries for Brain, Bone and Brain

Not only are berries good for extending life — they improve the quality of later years. Berries are chock full of antioxidants that help protect against free radical damage, but as Whole Living reported, one antioxidant in particular — anthocyanins — is particularly useful for brain function, balance and muscle retention. 

Dark Chocolate for Anti-Inflammation

Dark chocolate is full of inflammation-reducing flavonoids, a compound that also has antioxidant properties and helps prevent blood clots.

Tomatoes for Cancer Prevention

Tomatoes are a great source of lycopene, the fat-soluble nutrient that helps to protect against some types of cancer, like prostate, lung and stomach cancers.

The last topic in my post: WOMEN’S HEALTH

10 Health Screenings Every Woman Should Have

A woman's health depends on a lot of factors. Every woman should make time for healthy habits — regular exercise, stress management, choosing the right foods — and she should also be scheduling routine health screenings so potential problems can be spotted early. In fact, health screenings can make keeping tabs on your health simple.

So what screenings should you be getting? These 10 are a good start.

1. Blood pressure screening. Starting at age 18, every woman needs to have her blood pressure checked at least every two years. This health screening involves wrapping a cuff around the arm and pumping it up tightly. Ideal blood pressure for women is less than 120/80 mmHg (millimeters of mercury). If your insurance doesn't cover a blood pressure screening (though most insurance companies do), check into free screenings in your community.
2. Cholesterol check. Women should have their cholesterol checked at least every five years starting at about age 20. This screening is important for decreasing your risk of heart disease, and can be done at your doctor's office or at a lab with a doctor's order, as the test only involves drawing a blood sample. Some community health fairs offer quick cholesterol screenings, involving nothing but a finger-prick. If you get a high reading on this screening test, you will be referred to your doctor for more complete testing. The ideal level is below 200 mg/dL (milligrams per deciliter) for total cholesterol.
3. Pap smears and pelvic exams. Beginning at age 21, or earlier if you are sexually active, women need to have a pelvic exam and Pap smear every two years to check for any abnormalities in the reproductive system. Guidelines for this cervical cancer screening recently changed from once a year, as studies found no benefit to such frequent screenings. Barring any problems, women age 30 and older only need a Pap smear every three years if they have had three normal tests in a row. To take the Pap smear, a speculum is placed inside the vagina to widen the vaginal canal, and your doctor uses a small tool to take cells from the cervix to detect any cell changes that can lead to cervical cancer. Your doctor can also screen for sexually transmitted diseases.
4. Mammograms and breast exams. Starting around age 20, women should have a clinical breast exam at least every three years until age 40, when this should be done annually, according to most experts. This is a manual exam — your doctor uses her fingers to examine the breasts for any lumps or abnormalities. A mammogram is a screening test for breast cancer and involves applying moderate compression to the breasts so that X-ray images can be captured. Mammograms are done every one or two years beginning at age 40. (The United States Preventive Services Task Force recommends mammograms beginning at age 50, but the American Cancer Society still recommends earlier screening.)
5. Bone density screen. Women should start getting screened for osteoporosis with a bone density test at age 65. Women with risk factors for osteoporosis, such as having a slender frame or a fractured bone, should be screened earlier. For this test, you lie on the table while a scanning machine takes X-ray images of certain bones in your body. Healthy bones show a T-score (the measurement used to describe your bone density) of -1 or higher. The frequency of this health screening varies from woman to woman based on bone density and risk factors.
6. Blood glucose tests. Women should get a blood glucose test every three years starting at age 45 to test for diabetes or pre-diabetes. Before age 45, you may need to have your blood glucose levels tested if you have symptoms of diabetes or several risk factors. Your blood sample can be taken and tested at your doctor's office or a lab. The range of normal test results can vary, but generally a test result of 100 mg/dL or higher indicates pre-diabetes or diabetes.
7. Colon cancer screening. Colon cancer screening tests for women generally start at age 50. Depending on the type of test, you will have this health screening at a doctor's office or a hospital. The more traditional tests are the flexible sigmoidoscopy, a procedure in which a lighted tube and camera are inserted through the anus to look at the lower part of the colon, and a colonoscopy, which involves a longer tube to examine the entire colon. Unless a problem is found, a flexible sigmoidoscopy needs to be repeated every 5 to 10 years and a colonoscopy only every 10 years. The non-invasive virtual colonoscopy is another option. People with a greater risk of colon cancer may need earlier or more frequent cancer screening tests.
8. Body mass index. A full yearly physical exam includes measurements of your height and weight and a calculation of your body mass index (BMI). You can also calculate your BMI at home using an online BMI calculator. BMI indicates obesity, which can assess the risk of serious health conditions like diabetes and heart disease.
9. Skin examination. Women should examine their skin every month starting at age 18, and by the time they’re 20, a doctor or dermatologist should conduct the examination during a routine check-up. Women should carefully inspect the skin all over their bodies, looking for any new moles or changes to existing moles to spot the early signs of skin cancer. The American Academy of Dermatology offers free skin cancer screenings from dermatologists.
10. Dental check-up. Good dental health is important from the moment your first baby tooth sprouts, and all adult women need twice-yearly dental check-ups and cleanings. Regular dental check-ups, which involve examining the teeth and sometimes taking X-rays, can keep teeth healthy and spot early signs of decay or any problems with the mouth or teeth.

Because these tests are considered preventive, many insurance plans cover them. However, there may be certain criteria that you have to meet, such as the reason for the test, the time elapsed since your last test, your age at the time of the test, whether the provider is in your plan’s network, and other rules. While vital for your continued good health, these tests can be expensive — so call your insurance company or check your plan’s certificate to determine coverage before making needed appointments!

In addition, get a flu shot! An Australian study found that hospitalized heart attack patients were about half as likely to have received a flu vaccination and about twice as likely to have gotten sick with the flu as people living in the same city who had not suffered a heart attack, leading them to conclude that flu shots might shield against heart attacks.

33.5 percent of heart attack patients had received a flu shot the year they entered the study compared with nearly 65 percent of patients without a history of heart attack.

Influenza infections were diagnosed in about 12 percent of heart attack patients, compared to slightly less than 7 percent of adults who had never had a heart attack. After researchers adjusted their data to account for the major differences between study groups, they found that getting the flu wasn't associated with having a heart attack, but flu shots were. Flu shots were associated with a 45 percent reduced risk having a heart attack.

And live the life to the fullest!!!