It happens every year. At the beginning of the New Year, people make resolutions to lose weight in the coming year. Wouldn’t it be great if you could stop making that resolution for once? There are ways to keep the pounds off this winter if you’re willing to make the effort.

What you eat greatly influences how much you weigh. That’s why most people think of going on a diet when they want to lose weight. Did you know your food and beverage choices can also help you keep weight off during colder months?

Colder months often mean there’s less to keep you busy. This means you’ll also be less active. If you snack, be sure your snack food of choice is healthy. Vegetable sticks and fruit slices are less likely to pack on the pounds than fudge, sugary cookies, or warm brownies. However, you don’t have to totally give up sweets. When you do crave something sweet you can cut up fruit and spoon it over angel food cake. You’ll have the sweet taste you desire without all the extra sugar and fat.

Make home-made soups and stews from scratch rather than choosing canned varieties. You’ll have more control over what goes into them. You can add fresh ingredients, as well as leave out the preservatives and chemicals which are often a part of processed foods. Freshly prepared foods are healthier for you and taste better, too.

Don’t forget to use your crock pot if you have one. There are so many dishes to make in a crock pot – breakfast, lunch, dinner, and dessert can all be made in one. And what could be better than putting the ingredients into the crock pot in the morning and having a hot, healthy meal ready to eat when you get home from your daily activities?

Use skim milk rather than whole or 2% milk. This will save both calories and fat which you really don’t need if you’re trying to keep the pounds at bay. Low-fat cheese is another food you can use to save calories. Also, trim the excess fat and remove the skin to save calories from the meats you eat.

When holiday get-togethers begin to fill your calendar, remember to eat something healthy before you leave. This will fill you up so you’re less tempted to reach for a second helping or the sweets that seem to grace the table during the winter months. You can also drink a full glass of water before eating so you won’t be as likely to overeat.

If you do find you’ve over-indulged, don’t berate yourself. Instead, find an outdoor activity you can enjoy which will get you moving and burning those extra calories. Cross country or mountain skiing, snowboarding, or snow shoeing are all options. You may also enjoy taking a walk in the brisk air and falling snow. You can even go running in colder weather if that’s your favorite exercise. Be sure to dress appropriately to reduce the possibility of frostbite or hypothermia.

If outdoor activities aren’t appealing, you can also find things to keep you active indoors. Join a gym, do aerobics with friends, buy a stationary bike or treadmill. The important thing is to keep moving.

There’s no way to guarantee you won’t gain weight, but using these ideas for ways to keep the pounds off this winter may give you a better shot at keeping the extra pounds away. Remember, every day you choose what you eat and how active you are.

Ingredients:
½ medium (about 12 oz) green cabbage
1 ½ oz butter
2 leeks, chopped
1 potato, peeled and sliced
30 fl oz vegetarian stock (chicken or beef stock if preferred)
10 fl oz milk
1 ½ tbsp chopped oregano (or 1 – ¼ tsp dry oregano)
Salt and black pepper

Instructions:
Cut the half of the cabbage in two pieces and remove the core. Then cut into thick slices.

In a heavy saucepan, bring about 2 inches of lightly salted water to a boil and add the cabbage slices, cover and cook for about 10 minutes. Set aside to cool.

In a heavy skillet, melt the butter and sauté the chopped leeks gently for about 6 to 8 minutes, or until tender. Add the sliced potato and cook for another few minutes. Pour in the stock, bring to a boil and simmer for ½ hour.

Drain the cabbage, but reserve the liquid. Chop the cabbage by hand and add it with the reserved liquid to the potato and leek mixture. Cook everything for another 5 minutes and season. Remove pan from heat and add the milk and chopped oregano. Stir well, cover and set aside for about 15 minutes. Blend half of the soup in a blender and return it to the pan with the rest of the soup. Heat gently, add more seasoning if necessary and enjoy with thick slices of delicious bread.

Of course, now that the health professions and dietitians have realized how harmful trans fats truly are, margarine has changed to meet the new guidelines. Does this mean margarine is the better choice compared with butter?

That may or may not be true. Manufacturers are in the process of creating margarines which are not hydrogenated; the results are softer margarines, but at least they’re not full of trans fatty acids. However, not all vegetable oils are created equal, and in some cases, there is still fat from dairy being put into certain margarines, especially the hybrid blended varieties. Moreover, the margarines that claim to be more health with plant sterols and stanols have actually been discovered to be more harmful than butter due to the way the body digests them

So, are there reasons to continue using butter rather than using margarine? The truth is there have been studies which have explained the importance of adding butter to healthy diets. Butter contains vitamins A, D, E, and K which are absent in margarine. It also helps to boost our immune system which margarine cannot claim.

The studies go on to explain how butter actually helps to produce hormones in the body. The fat in butter also supports our organs, bones, and our brain. Add all of the results of the studies together and you may decide to begin purchasing butter again.

Is there another reason to choose butter over margarine? Animal fats are more satisfying than vegetable fats, though they can tend to clog arteries more. If you’re eating something made with an animal fat, like butter, you’re likely to be more satisfied, will have to eat less to achieve that sense of satisfaction, and be less likely to eat snacks between meals. When you’re more satisfied and eating less, you can’t help but to lose weight.

Taste is another factor. If you feel more satisfied, you are less likely to overeat. It seems strange that after so many years of consuming so-called low fat foods, Americans are more obese than ever.

From a merely culinary standpoint, margarine can’t compare with butter. Butter can be heated to a much higher temperature, which means you can achieve the browning effect called for in many recipes.

Animal fat is also a good carrier of flavors, so your food will probably taste better, which goes back to the sense of satisfaction you’ll feel, leaving you less likely to overeat. And, simply put, fat makes food taste fab. There is a certain ‘mouth feel’ to butter that margarine can never come close to.

Butter and margarine have nearly the same calories, so there isn’t much difference between the two from that standpoint.

Even the prices are comparable these days. The only reason to not eat butter would be if you had kidney stones, for example, or another medical condition which required you to limit your fatty foods and those with calcium in them.

If you choose margarine over butter, be sure you find one of the brands which are not made with trans fats. If you choose butter, try to go for one with no salt. You can always add a dash to you food on your plate if you like.

Have you made a decision about which is better – butter or margarine? If you need more help, why not check with your doctor or a dietitian to see which one they recommend. Then you choose which one is right for you based on your own medical history.

Chronic diseases such as diabetes, heart disease, and cancer are more prevalent than ever before these days, despite all the information we have on healthy eating and how food is linked to disease prevention.

Some experts believe the prevalence of these diseases is because so many people are overweight, and carrying extra pounds can increase your chances of developing these and other chronic conditions. To reduce the likelihood of developing a weight-related disease, many people are trying to shed extra pounds.

Extra weight is not just inert fat, it has been shown to produce certain substances in the body which can cause inflammation, which can lead to arthritis, heart disease, and more.

So how can a person eat right and still lose weight?

People trying to lose weight are constantly looking for foods they can enjoy but that are also good for them. If they can find something to eat that will aid in their weight-loss efforts they think that’s even better. To that end, some experts say you should eat more beans. But why are beans, such as kidney and navy beans, good for losing weight?

Part of the reason beans are good for helping a person lose weight is that beans are comparable with meat as far as protein is concerned. They also provide fewer calories than meat, to get you through the day without feeling run down.

The biggest difference, however, is that beans contain much more fiber and water content than meat, which helps you to feel fuller faster. If you feel full, you’ll be less likely to overeat, and you won’t feel like you’re getting uncontrollable cravings while dieting.

If you suffer from heartburn you are not alone.  It can turn a relaxing meal into a four-alarm fire inside your body.  For those who are suffering with heartburn, here are fifteen foods that may be safe for you to eat.

What is heartburn?  Another name for heartburn is acid reflux.  Heartburn occurs when acid from the stomach moves backwards from the stomach, up into the esophagus.  When stomach acid comes in contact with such delicate tissue it can cause pain and discomfort.  Left untreated, heartburn can cause problems such as esophageal strictures due to the erosion of the lining there.

No one wants that to happen.  You may take medicine to control your heartburn, but the simplest thing you can do is learn what foods you can and cannot eat.  While most of the foods we will discuss here are on the heartburn-free side, each person is different.  Some foods that may really irritate your stomach and lead to heartburn may not faze someone else.

The way to know more about your heartburn is to find out your triggers.  These are foods, time of day and other situations that trigger heartburn.  Keep a journal of daily meal times and ingredients in foods to chart when heartburn occurs.

In the meantime, here are some foods that you can start with.  Just because you have heartburn doesn’t mean you have to starve or give up good taste.

1. Apples and bananas. T hese fruits do not contain a lot of citric acid.

2. Broccoli. Roughage cleans out your digestive system and contains lots of fiber.

3. Bread. You can eat white or multi-grain, but multi-grain is better for your health.

4. Extra lean red meat Cutting away the fat can keep that food from causing heartburn.

5. Graham crackers. They make a nice healthy snack.

6. Chicken breasts without skin. Lean meat can be cooked with the skin if it is removed prior to eating.

7. Fat-free cheese choices like low-fat cream cheese. Too much fat can get the heartburn going again.

8. Water. It hydrates the body.  If you don’t like water, add a flavoring packet.

9. Low-fat salad dressing. They do not contain the same fat content but will have the same taste yet with fewer calories.

10. Cookies. Many sweets have to be avoided but you can have a few like cookies, licorice and jelly beans.

11. Oatmeal and bran cereals.

12. Pretzels. The salted kinds are okay but avoid flavored ones.

13. Fish. Bake your fish to avoid adding fat.

14. Egg whites. Boil the eggs and discard the yolk.

15. Potato chips or baked potato. Stay away from the greasier form of chips or fried French fries.

Use these fifteen foods as a start for your diet.  Continue to monitor what you eat and when to keep heartburn at bay.

Exercise is important for all individuals regardless of age.  Physical activity can reduce weight and improve health.  When you work out, learn to recover properly so you are ready for the next session.

Experts recommend 30-60 minutes of exercise most days of the week.  They are not sticklers on the exercise just as long as you get moving and break a sweat.  Strength training is recommended also for building strong muscles and bone.  Here are five tips for recovering from each workout.

1. Stretch. After a workout, while the muscles are still warm, stretch them out.  A gentle stretch, especially of the muscles used during the workout, prevents soreness later on.  Too much soreness is one reason many people stop working out.  Stretching also prevents injuries.

2. Drink plenty of water. There are energy drinks out there on the market, but there is no substitute for water.  Water bathes your organs and cells.  You lose a lot of water through your skin as you sweat and it needs to be replaced.  Cold water is absorbed faster by the body.  Donít drink too much at one time.  Continue to drink water throughout the day after your workout to meet your body’s needs.

3. Get your rest. One benefit of exercise is that you sleep better.  It is easier to get to sleep and stay asleep.  The body repairs itself during this time.  Try to get at least 6-8 hours of sleep each night to allow the body sufficient time to do its job.

4. Eat a post-workout snack. To get the benefit of that fat-burning engine, eat within 30-60 minutes of finishing your workout.  What is in that snack?  Include protein for muscle building and carbohydrates for fuel.  Avoid candy bars and other processed foods.  Instead choose whole grains and lean protein like boiled eggs, lean meat and bread.  Eating healthy is part of the weight loss equation.  Feeding your body the nutrients it needs builds muscle tissue.

5. Cool down. A cool down is a five or ten minute session after the high intensity of the workout.  During the cool down phase, your body can return to normal resting heart rate.  If you are walking, slow the pace to allow the lactic acid in the muscles to be released.  Immediately stopping an intense workout can negatively affect your heart.  Drop it down a notch first before stooping altogether.

Along with these five tips for recovering well after a workout, remember to listen to your body.  That is the best indicator of what will work for you when it comes to recovering fast from a workout.  Don’t over train and work yourself into the ground.  Give yourself enough time between workouts and you will see results.

Eating disorders are still a major problem among teenagers and young adults.  When a family member is diagnosed with the disorder, the road to acceptance and recovery can be long.  Here are eight tips for helping them and the rest of your family to get through it.

Teenagers usually don’t communicate everything to their parents.  It is the nature of being young.  To bridge that gap it is up to parents to keep the lines open and spend quality time with their children.  That is one way to catch eating disorders before they get out of control.

1. Acceptance. A parent’s first reaction is that their child is sick because of something that they did or didn’t do.  That leads to denial of the real problem behind the eating disorder.  Without any reservations, believe what the doctor says and admit that your child, parent, sibling or spouse has an eating disorder.

2. Be willing to discuss their feelings. You may be thinking about how this is affecting you but the person with the eating disorder is the primary concern.  Listen to what they have to say even if it is negative.  If you need to, use a mediator such as a psychiatrist.

3. Don’t play the blame game. The last thing that your family member needs to hear is you arguing with other family members about who is responsible for this situation.  Eating disorders go far beyond simply eating or not eating.  There are other emotional issues that tie into it.  Sometimes, placing blame only drives the family member further into themselves and away from you.

4. Take advice from the professionals. They have dealt with eating disorders longer than you have.  Follow their recommendations for helping your family member to heal and get on the road to recovery.

5. Show them affection. There will be time for talk in therapy sessions.  Show that you care with hugs, kisses and a helping hand.  Give them room to move while they are recovering.

6. Remove junk food and comfort foods from the house. These are foods that they have previously binged on or are tempting to them.  Institute better eating habits for the entire family so your family member doesn’t feel singled out at meals.

7. Recognize that there will be tough roads ahead – Just like with alcoholism or drug abuse, the affected person won’t always want to get well.  And, they can relapse.

8. Learn to socialize without food. Spend time together as a family where food is not the focus.  Go to a movie, get a pedicure or simply take a walk in the park.

Eating disorders are hard on everyone but especially the person with it.  Learn to support them in every way that you can.

The body is always trying to maintain a state of balance known as homeostasis. The alkaline acid diet is designed to help you reach this balance when the internal environment has become more acidic. If you are experiencing health problems, try the alkaline acid diet.

The basics

Acidity and alkalinity are measured on the pH scale. Numbers from 1 to 6 are considered acidic with 1 being the most acidic. On the other end, numbers from 8 to 14 are considered alkaline with 14 being the most alkaline. The body maintains a neutral internal environment which corresponds to a pH of 7. The stomach contains a weak hydrochloric acid but it is maintained within the organ.

Your food

Have you ever had to take an antacid for a sour stomach or heartburn? The formulation in acid indigestion pills is designed to be alkaline to neutralize the overabundance of stomach acid.

Each cell in the body has to operate in a neutral environment. When the environment is acidic, the theory is that you can become more prone to diseases like cancer, digestive distress, obesity and heart diseases.

The culprit is the diet. Fast foods, processed foods, sweets and lots of meats can contribute to an unbalanced internal environment. The foods we eat contain sugar alcohols and other substances that tend towards the acidic side when they are digested.

Then there is stress, and one’s own tendency to produce digestive juices. Acid reducers such as famotidine can help with this.

Proponents of the alkaline acid diet contend that if the acidic environment is counteracted with more “alkaline” foods, disease and other chronic conditions can be avoided. This is the basis of the diet. By testing your saliva and/or your urine, you can determine the pH within your body. Normal levels for a homeostatic environment are around pH 7 ± 0.25.

Category, diets, disease prevention, healthy eating
tags: alkaline acid diet, health eating

Think about advertising.  The female population is inundated with photo after photo of the “perfect body” according to modeling agencies and style magazines.  Especially during the teenage years, the pressure to fit in and be liked by the opposite sex can lead to an unrealistic view of their bodies.

The same goes for men.  Seeing rock hard abs on models and male actors has them wondering if they need to look like that to attract girls.  This jaded thinking can lead to unhealthy eating and exercising habits that ruin a boy’s health and his self-image.

Men are still hesitant to come forward and reveal themselves as having a problem with eating disorders.  It is still thought of by some professionals as a ìfemaleî disease and they are not diagnosing it as much in males.  To help raise awareness, a few Hollywood actors have stepped forth and admitted that they suffer from eating disorders.

To heighten awareness, parents and others have to become familiar with the signs and symptoms of eating disorders not only for their daughters but also for their sons.  The first step is acceptance of the disorder in men and boys to shatter the stigma that is keeping them from getting the help that they need.

When you think of eating disorders, you think of Karen Carpenter or one of Hollywood’s young starlets.  But, these disorders don’t just affect girls and women.  Men and boys can be just as affected by them.

Eating disorders are not new and neither is their existence in the male population.  The reason you may not have heard about it is the stigma attached to having a problem controlling your food.  According to a Harvard study (2007), as much as 25 percent of those in the study were anorexic males and 40 percent were binge-eating males.  For a condition that has been decidedly “female”, these are high numbers.

The effects of eating disorders are more readily noticed among girls.  Wearing tight-fitting clothing or other outfits that show their shape reveal the skin and bones that mortify parents and friends.  Girls are also more likely to confide in a friend about their “new diet” than guys are.

Men and boys can hide the results of their eating disorders better than women and girls.  Furthermore, changes in their body are quickly attributed to anything but an eating disorder.  Parents don’t even think that an eating disorder can affect their son.

Even the males themselves are not likely to admit that they have an eating disorder.  Being associated with a “girl’s disease” can be seen as unmanly or feminine.  For fear of being called names, they hide their pain and their obsession with food.