Low Fat vs Low Carb

Despite the wild popularity of low carb diets, a new study shows that obese people on low fat diets were able to keep weight off longer than those adhering to low carb diets. In the study, the low-fat diet included less than 30% of daily calories from fat, while the low-carb diet required less than 30 grams of fat per day.


 The study, written by Marion L. Vetter, MD in the "Annals of Internal Medicine," centered around 132 participants averaging 289 pounds each. Every person went on either a low fat or low carb diet for one year, but progress was monitored for three years. The outcome? At six months, the low carb group had lost more weight than the low fat group. But after one year, there was minimal difference between the two groups; the low fat dieters had maintained their weight loss.


Two years after the diets ended, the researchers checked in with 40 people from the low carb group and 48 people from the low fat group. The low carb participants weighed an average of 4.9 pounds less than when they began the diet three years ago. The low fat dieters weighed an average of 9.5 pounds less.


"The differences in weight regain between the two groups probably reflects initial weight loss," Vetter writes. "Participants who lost more weight during the first 12 months tended to regain more weight by month 36."
The study underscores that slow and steady win the race, and a moderate, balanced diet is the best choice of all.


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The Way Up Wishes You a Very Happy & Healthy Thanksgiving

Thanksgiving is here, so our minds have turned
To what time has taught us, to what we've learned:
We often focus all our thought
On shiny things we've shopped and bought.
We take our pleasure in material things,
Forgetting the pleasure that friendship brings.
If a lot of our stuff just vanished today,
We'd see the foundation of each happy day
Is special relationships, constant and true,
And that's when our thoughts go directly to you.
We wish you a Thanksgiving you'll never forget,
Full of love and joy—your best one yet!  By Joanna Fuchs

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Smart Tips for Eating Out

When eating out you still want to be mindful of your dietary goals, and avoid any pitfalls. There are a few things you can do to ensure you stick to your dietary goals:

Pick one starch. Many restaurants present you with bread while you're looking over the menu and waiting for your food, but if you're about to order a starch-heavy dish,then you shouldn't chow down on bread while you wait.

Watch your veggies. How a vegetable is cooked will heavily affect its health rating. If a vegetable is swimming in butter, then it isn't exactly healthy. Likewise, foods that are steamed and grilled will be more healthful than sautéed or fried.

Make limiting your portions easier. If you're ordering a large meal and don't want to overdo it, ask for a to-go box or have half of your meal packed up in advance. That way you won't keep eating out of habit or because the food tastes good.

Treat yourself. If you have an unhealthy favorite, allow that to have a place in your diet (in moderation of course). When you don't feel deprived by your diet, it will be much easier to stick to it and avoid binging.

Eat light. Order appetizer-sized entrees if you're looking to have a small meal, or split several appetizers between friends to increase variety without increasing the amount of food.

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Phenylethylamine HCL, PEA-500 Xtreme

 

"PEA-500 Xtreme contains 500 mg of Phenylethylamine HCL (PEA) per capsule.

PEA is a natural neuromodulator in the brain that helps regulate mood, focus and stress. It is produced by the brain from the amino acid L-Phenylalanine. It is also present in cocoa and certain other foods in small amounts. Low levels of PEA are not thought to cause, but are commonly present in those with depression and ADD/ADHD.


PEA-500 Xtreme can be used by anyone looking to reduce stress or improve mood, focus, concentration, and alertness, whether for school, work, or other purposes.


PEA-500 Xtreme Summary of Benefits:

• Focus
• Stress Reduction
• Mood Support
• Improved Concentration & Mental Alertness"

DIRECTIONS: As a dietary supplement, take 1 to 2 capsules daily or as directed by your healthcare professional.
INFORMATION PROVIDED BY SERIOUS NUTRITION SOLUTIONS


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Glorious Fiber

 Fiber, ahh that lovely, but ever so vague, fiber. "Is this," one may ask, "like the fibers of my pants, or the fiber arts?" No, this is fiber, as in roughage, as in the plant matter in vegetables, grains, and fruits. It must be added that this is far preferable to fiber, as in Metamucil, slippery elm bark, or psyllium husks, though they have their place of value. The advised path is to stick with the fruit, vegetable and grain fibers, at every meal, to support good health and interestingly enough, to help fight cancers.

The fibrous part of plants serves many purposes for the plants and for humans. For instance, the bulk of an orange's vitamin C content is actually in the fibrous white lining of the peel, so eat that for your 'C' rather than drinking orange juice. Eating the 'whole' edible part of the plant ensures that you get the full nutrient content as well as any beneficial medicinal content. Also of great importance is the fact that the plant fiber helps keep your intestines and bowel scrubbed clean of fecal matter and other toxic build-up, which could otherwise poison your body, and even cause cancer.


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Risks of Red Meat

The phrase "metabolic syndrome" is used to describe having three or more high risk factors for developing heart disease or diabetes.  These risk factors include obesity, high triglyceride levels, too  much bad cholesterol, too little good cholesterol, and high blood sugar levels.  Eating two servings of meat per day increases the risk of metabolic syndrome by 26%, according to a study published in Circulation in January of 2008.  Red meat is particularly likely to contribute to this risk. The big danger foods?  Red meat, fried foods, soda, and heavily processed foods.


This is certainly not the only arena in which red meat is associated with health risks.  Red meat eaters are twice as likely to get colon cancer.  Research has also shown a positive correlation between red meat consumption and rheumatoid arthritis and endometriosis.  The frequency of consumption and the source of the  meat, especially conventionally raised meat, both play a role.


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Tush-Tastic

While you may not be able to switch genetics with J.Lo, you can maximize your rear view with these easy additions to your daily routine:

 

1. Take the stairs: Forgo the elevator and take the stairs at the office, at home or at the mall or airport. To really work the glutes, put your complete foot on the stair.

 

2. Sumo squats: Stand with your legs wider than your hips with the toes pointing out. Stand straight and tuck the pelvis under. Plie the knees lowering yourself 3-8 inches depending on your strength. Start with two sets of 10 and increase as you get stronger.

 

3. Lunges: Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves.