Find yourself eat junk food a lot lately? You must feel free to rehab. But resist the appeal of the juice diet, fasting and other clean fashion, but potentially dangerous. Our plan involves "eating clean", focusing on naturally nutrient-rich whole foods, cuts and bites processed.
1. Skip added sugar
"White sugar, brown sugar, honey pumps, all the sugar calories in your diet and your blood sugar spikes," says nutritionist Joy Bauer. Consume much of which also promotes inflammation, which may increase the risk of heart disease and certain cancers and make you feel tired and foggy.
What to do? Stay away from foods that list sugar, corn syrup or glucose-fructose on the label. syrup, high fructose corn sweetens many processed foods, including meats and ketchup, and food manufacturers often add it to foods low in fat to make them more palatable. Like table sugar, HFCS can cause spikes and dips in your blood sugar level, and some research suggests that may interfere with the signals of hunger and fullness hormone leptin sends, leaving it less satisfied.
2. Avoid Bad Fats
Saturated fats and trans fats can clog your arteries and promote inflammation. Nix trans fats in fried foods and dodge anything made with hydrogenated vegetable oils (check labels). And to limit saturated fat to less than 7 percent of their total daily calories, cleaning the high-fat meat, and choosing marble or skim milk 1 percent fat instead of full fat.
What to do? Saturated fat also can do it ... well ... fat. According to a recent study, certain types of saturated fat (think: red meat, whole milk, cheese and butter) can actually replace the handy "whoah, I'm stuffed, stop eating!" signals your body sends. But not entirely clear fat off your plate: oleic acid, the type of unsaturated fat in olive oil, avocados and nuts, has the same effect. Oleic acid also helps reduce hunger and improve the digestion of fat.
3. Pump Up Proteins
Lean protein from sources like chicken and wild salmon preserve lean mass, and have some at every meal stabilizes blood sugar levels and helps you feel fuller. Divide your weight in pounds per second which is how many grams of protein you should aim to give every day, says Bauer.
What to do? Pump up your protein intake of non-animal origin such as whole grains, tofu and beans can also reduce your blood pressure. These foods are also rich in fiber and magnesium, which can help reduce the risk of dying from heart disease by 5 per cent. Toss tofu into salads or snack on unsalted nuts and seeds.
4. Be a teetotaler
"Alcohol is taxing on the liver, and that decreases your inhibitions, making it hard to resist unhealthy foods," says Bauer. Stick to water, seltzer, tea and coffee mostly, but not enter into a glass of red wine. Resveratrol, the potent antioxidant vino tinto, may help prevent cancer, keep the heart and brain healthy, reduce inflammation, and even help prevent diabetes! Not to mention how it can help you relax and feel a little better after a long day, right?
What to do? But do not forget to keep one cup per day, drink a lot, not only increases the risk of high blood pressure, liver damage and obesity, also mess with your skin!
5. Reach Fiber
Soluble fiber in oats and beans are filling, making it a key tool in weight loss. It also helps to pull out cholesterol from the bloodstream by passing through the digestive tract.
What to do? Make a list of fiber-rich foods you love and keep a supply at the ready. We're not just talking about cereal berries, fruits, potatoes and edamame all count. Work as many as you can into your day. Studies suggest that people absorb up to 6 percent fewer calories when they follow a diet rich in fiber, and at least 34 grams of fiber per day. Having two foods with at least 3 grams of fiber per serving each day.
6. Chew, swallow, repeat
Having calories at regular intervals keeps your blood sugar steady and strong metabolism. Breakfast within 90 minutes of waking, says Bauer, and aim to eat about every four hours. And did you know that certain foods you can eat more to weigh less, including meat, eggs and parmesan cheese? The right foods help you drop pounds by revving your calorie burn and reduce cravings.
What to do? Eat every four hours also means being prepared. Store healthy snacks to work and maintain an energy bar in your purse for emergencies hungry!
Sunday, July 25, 2010
Wednesday, July 14, 2010
Beautiful Skin as Easy as A-B-C [part2]
Vitamin C: All-Around Anti-Ager
Find it in moisturizers formulated to keep vitamin C stable (opaque, airtight containers are ideal). Look for C near the middle of the ingredients panel to help ensure the 5% or higher concentration needed to see benefits, advises Hema Sundaram, MD, a dermatologist in the Washington, DC, area.
Proven to mop up the free radicals that trigger wrinkling, sagging, and other aging changes. Vitamin C also helps smooth and firm skin and fade brown spots. In one study, women who treated sun-damaged skin with a C cream for 6 months saw significant improvement in fine lines and discoloration. Though the benefits of retinoids (see vitamin A) and vitamin C sound similar, using both delivers more complexion perfection. "Skin aging occurs in various ways, so you need multiple forms of defense and repair," says Lupo.
How to use
Apply vitamin C in the morning before sunscreen to shield your skin from any UV-generated free radicals that get by your sunblock.
Try
SkinMedica Vitamin C Complex ($85; skinmedica.com) or Avalon Organics Vitamin C Renewal Facial Cream ($21; avalonorganics.com). These products contain ascorbic acid or magnesium ascorbyl phosphate (the skin-friendliest forms of C) in combination with vitamin E (it's listed as alpha-tocopherol or tocopherol acetate). This duo provides 4 times more protection against free radicals when applied together.
Vitamin E: Eases Dryness and Bolsters Skin's UV Defense
Find it in sunscreens and after-sun products. The best products contain at least 1% vitamin E, so it will be listed near the middle of the ingredients panel.
Proven to quell dryness by helping skin retain its natural moisturizers. Also, vitamin E's potent ability to neutralize damaging free radicals has earned it the moniker "the protector." A slew of studies document its superstar status. In one, E significantly reduced the number of these unstable molecules created after exposure to cigarette smoke. Others show that when it's used before UV exposure, skin is less red, swollen, and dry.
How to use
Apply before and after serious sun exposure. A single strong blast of UV light can destroy half the skin's natural supply of E, so shore up defenses by slathering on a sunscreen supplemented with E and C before going into the sun — the C helps ensure effectiveness. An after-sun salve with E helps, too, says Oceanside, CA, dermatologist Jens Thiele, MD, PhD, a vitamin E expert; some studies show that the anti-inflammatory action kicks in to reduce damage even after you've been in the sun.
Try
Neutrogena Age Shield Face Sunblock SPF 55 ($9.50; drugstore.com), MD Skincare Powerful Sun Protection SPF 30 Sunscreen Packettes ($42; sephora.com), Clinique After-Sun Rescue Balm with Aloe ($20; clinique.com), or Hawaiian Tropic After Sun Body Butter ($6; drugstores).
Find it in moisturizers formulated to keep vitamin C stable (opaque, airtight containers are ideal). Look for C near the middle of the ingredients panel to help ensure the 5% or higher concentration needed to see benefits, advises Hema Sundaram, MD, a dermatologist in the Washington, DC, area.
Proven to mop up the free radicals that trigger wrinkling, sagging, and other aging changes. Vitamin C also helps smooth and firm skin and fade brown spots. In one study, women who treated sun-damaged skin with a C cream for 6 months saw significant improvement in fine lines and discoloration. Though the benefits of retinoids (see vitamin A) and vitamin C sound similar, using both delivers more complexion perfection. "Skin aging occurs in various ways, so you need multiple forms of defense and repair," says Lupo.
How to use
Apply vitamin C in the morning before sunscreen to shield your skin from any UV-generated free radicals that get by your sunblock.
Try
SkinMedica Vitamin C Complex ($85; skinmedica.com) or Avalon Organics Vitamin C Renewal Facial Cream ($21; avalonorganics.com). These products contain ascorbic acid or magnesium ascorbyl phosphate (the skin-friendliest forms of C) in combination with vitamin E (it's listed as alpha-tocopherol or tocopherol acetate). This duo provides 4 times more protection against free radicals when applied together.
Vitamin E: Eases Dryness and Bolsters Skin's UV Defense
Find it in sunscreens and after-sun products. The best products contain at least 1% vitamin E, so it will be listed near the middle of the ingredients panel.
Proven to quell dryness by helping skin retain its natural moisturizers. Also, vitamin E's potent ability to neutralize damaging free radicals has earned it the moniker "the protector." A slew of studies document its superstar status. In one, E significantly reduced the number of these unstable molecules created after exposure to cigarette smoke. Others show that when it's used before UV exposure, skin is less red, swollen, and dry.
How to use
Apply before and after serious sun exposure. A single strong blast of UV light can destroy half the skin's natural supply of E, so shore up defenses by slathering on a sunscreen supplemented with E and C before going into the sun — the C helps ensure effectiveness. An after-sun salve with E helps, too, says Oceanside, CA, dermatologist Jens Thiele, MD, PhD, a vitamin E expert; some studies show that the anti-inflammatory action kicks in to reduce damage even after you've been in the sun.
Try
Neutrogena Age Shield Face Sunblock SPF 55 ($9.50; drugstore.com), MD Skincare Powerful Sun Protection SPF 30 Sunscreen Packettes ($42; sephora.com), Clinique After-Sun Rescue Balm with Aloe ($20; clinique.com), or Hawaiian Tropic After Sun Body Butter ($6; drugstores).
Saturday, July 10, 2010
Beautiful Skin as Easy as A-B-C [part1]
The solution: applying vitamins topically to deliver maximum benefits — everything from improving texture and tone to fading under-eye circles
Vitamin A: Best Overall Age Fighter
Find it in OTC lotions, night creams (vitamin A derivatives are known as retinoids), and prescription products.
Proven to reduce wrinkles, fade brown spots, and smooth roughness. "There are more than 700 published studies on retinoids — they're tried-and-true ingredients. Anyone who wants younger-looking skin should use one," says Doris Day, MD, assistant clinical professor of dermatology at New York University Langone Medical Center.
How to use
Apply your retinoid at night — sunlight inactivates most forms of vitamin A. Prescription retinoids work fastest, within 4 to 8 weeks. The downside: They're irritating, causing redness, scaling, and flaking that last for weeks or longer. OTC products are best for beginners; you'll experience fewer side effects because the retinol they contain is slowly converted to retinoic acid, the active ingredient in Rx creams. To avoid irritation, apply an OTC or prescription retinoid every second or third night, at least for the first 2 weeks, and build up to nightly use. Apply sparingly; a pea-size amount is enough to cover your entire face.
Try
Neutrogena Dermatologics Retinol NX Serum ($65; qvc.com) or RoC Multi-Correxion Night Treatment ($25; drugstores). If your skin is sensitive, two new retinoids are particularly gentle. Clinical studies show that retinyl propionate, available in Olay Professional Pro-X Deep Wrinkle Treatment ($42; drugstores), significantly improves skin after 12 weeks without being as drying as the more potent retinol. Ready to trade up to an Rx retinoid? Ask about Atralin (about $150), which contains two potent emollients. "Even my most sensitive patients are able to tolerate it," says Day.
Vitamin B3: Boosts Hydration to Reduce Redness
Find it in lotions, creams, and serums. It's often called niacinamide on the label.
Proven to increase production of ceramides and fatty acids, two key components of your skin's outer protective barrier. "As that barrier is strengthened, skin is better able to keep moisture in and irritants out — making B3 a great ingredient if your complexion is dry or sensitive," says Leslie S. Baumann, MD, director of the University of Miami Cosmetic Medicine and Research Institute. In one study, a moisturizer with niacinamide improved the flushing and blushing of rosacea, a common condition that can worsen with age. Another B3 benefit: It inhibits the transfer of pigment to skin cells, minimizing dark spots.
How to use
For maximum results, apply B3 in the morning and evening. To reduce irritation from your retinoid, use it in conjunction with niacinamide. "Mix them together in the palm of your hand before applying—they won't inactivate each other," says Baumann. Besides decreasing side effects, the combo produces superior anti-aging benefits.
Try
La Roche-Posay Rosaliac Anti-Redness Moisturizer ($30; CVS) or Olay Regenerist Micro-Sculpting Cream ($25; drugstores).
Vitamin A: Best Overall Age Fighter
Find it in OTC lotions, night creams (vitamin A derivatives are known as retinoids), and prescription products.
Proven to reduce wrinkles, fade brown spots, and smooth roughness. "There are more than 700 published studies on retinoids — they're tried-and-true ingredients. Anyone who wants younger-looking skin should use one," says Doris Day, MD, assistant clinical professor of dermatology at New York University Langone Medical Center.
How to use
Apply your retinoid at night — sunlight inactivates most forms of vitamin A. Prescription retinoids work fastest, within 4 to 8 weeks. The downside: They're irritating, causing redness, scaling, and flaking that last for weeks or longer. OTC products are best for beginners; you'll experience fewer side effects because the retinol they contain is slowly converted to retinoic acid, the active ingredient in Rx creams. To avoid irritation, apply an OTC or prescription retinoid every second or third night, at least for the first 2 weeks, and build up to nightly use. Apply sparingly; a pea-size amount is enough to cover your entire face.
Try
Neutrogena Dermatologics Retinol NX Serum ($65; qvc.com) or RoC Multi-Correxion Night Treatment ($25; drugstores). If your skin is sensitive, two new retinoids are particularly gentle. Clinical studies show that retinyl propionate, available in Olay Professional Pro-X Deep Wrinkle Treatment ($42; drugstores), significantly improves skin after 12 weeks without being as drying as the more potent retinol. Ready to trade up to an Rx retinoid? Ask about Atralin (about $150), which contains two potent emollients. "Even my most sensitive patients are able to tolerate it," says Day.
Vitamin B3: Boosts Hydration to Reduce Redness
Find it in lotions, creams, and serums. It's often called niacinamide on the label.
Proven to increase production of ceramides and fatty acids, two key components of your skin's outer protective barrier. "As that barrier is strengthened, skin is better able to keep moisture in and irritants out — making B3 a great ingredient if your complexion is dry or sensitive," says Leslie S. Baumann, MD, director of the University of Miami Cosmetic Medicine and Research Institute. In one study, a moisturizer with niacinamide improved the flushing and blushing of rosacea, a common condition that can worsen with age. Another B3 benefit: It inhibits the transfer of pigment to skin cells, minimizing dark spots.
How to use
For maximum results, apply B3 in the morning and evening. To reduce irritation from your retinoid, use it in conjunction with niacinamide. "Mix them together in the palm of your hand before applying—they won't inactivate each other," says Baumann. Besides decreasing side effects, the combo produces superior anti-aging benefits.
Try
La Roche-Posay Rosaliac Anti-Redness Moisturizer ($30; CVS) or Olay Regenerist Micro-Sculpting Cream ($25; drugstores).
Saturday, July 3, 2010
Acid reflux may disrupt sleep
Chronic acid reflux often people can wake up at night, even when no symptoms of heartburn, a small study suggests.
The study, 39 adults with gastroesophageal reflux disease (GERD) and nine adults without GERD, found that those with digestive disorder tends to wake up more frequently during the night - an average of three times a night, compared to just under twice a night for their counterparts without GERD.
Their sleep disruptions are often associated with episodes of reflux, as measured by a tube placed in the esophagus during the night.
However, according to the study, most of awakenings were not stimulated by perceived heartburn symptoms, GERD patients reported symptoms in detecting only 16 percent of sleep disruptions.
The results, although based on a small group of patients suggest that GERD may be contributing to poor sleep more often than has been suspected, said lead researcher Dr. Ronnie Fass, head of gastroenterology at Southern Arizona VA Health Care System in Tucson.
In an interview, Fass said that when physicians evaluate patients for the night GERD problems usually ask about your symptoms. However, current findings suggest that "some to wake up is symptomatic, but many will not," he said.
Fass suggested that people with GERD tell your doctor if you are waking up frequently during the night, even if it feels that the symptoms of heartburn are the cause.
Then they could see if gaining better control of GERD improves your sleep, "said Fass.
Some forms of management of GERD include weight loss, if necessary, avoid foods that stimulate the symptoms and eating small, frequent meals, and for the problems of the night, elevating the head of the bed 6-8 inches using blocks of wood under the bedposts.
Medications for the relief of symptoms include antacids and acid-reducing drugs known as H2 blockers - such as ranitidine (Zantac) and cimetidine (Tagamet). Another class of drugs known as inhibitors of proton pump (IBP) can be prescribed to help prevent episodes of acid reflux, particularly in people with more severe GERD.
The study, published in the journal Clinical Gastroenterology & Hepatology was funded in part by Takeda Pharmaceuticals, which makes the PPI drug Prevacid. Fass served as a consultant and researcher at the company.
The results are based on 39 middle-aged adults with GERD who had been taking at least three episodes of heartburn per week over the previous three months, along with nine other healthy adults.
All participants underwent monitoring of sleep during the night, when a device worn on the wrist recorded their movements and a probe placed in the esophagus measured cases of acid reflux. The H2 blockers stopped using drugs at least three days before entering the study, and any use of PPI was arrested at least three weeks before.
In general, the study found that 90 percent of GERD patients are awakened at least once during the monitoring during the night, with most of awakenings (52 percent) is associated with an episode of acid reflux.
In the healthy comparison group, 78 percent were awakened at least once, but never in relation to acid reflux.
Fass and his colleagues also found that in patients with GERD, reflux episodes do not usually came before, but then woke up. If acid reflux usually happened later, and most of awakenings were not accompanied by symptoms of heartburn, it is unclear why GERD patients tend to wake up more often, researchers say.
One possibility, they say, is that the activity of the nervous system helps trigger the acid reflux actually wake people from sleep before reflux occurs. Why are these episodes so often be free of symptoms is unclear, but one theory is that sleep reduces the sensitivity of the esophagus to stomach acid.
However, Fass and his colleagues note, some previous studies have found that the vast majority of episodes of acid reflux seen in GERD, no matter what time of day, can not actually cause clear symptoms.
The study, 39 adults with gastroesophageal reflux disease (GERD) and nine adults without GERD, found that those with digestive disorder tends to wake up more frequently during the night - an average of three times a night, compared to just under twice a night for their counterparts without GERD.
Their sleep disruptions are often associated with episodes of reflux, as measured by a tube placed in the esophagus during the night.
However, according to the study, most of awakenings were not stimulated by perceived heartburn symptoms, GERD patients reported symptoms in detecting only 16 percent of sleep disruptions.
The results, although based on a small group of patients suggest that GERD may be contributing to poor sleep more often than has been suspected, said lead researcher Dr. Ronnie Fass, head of gastroenterology at Southern Arizona VA Health Care System in Tucson.
In an interview, Fass said that when physicians evaluate patients for the night GERD problems usually ask about your symptoms. However, current findings suggest that "some to wake up is symptomatic, but many will not," he said.
Fass suggested that people with GERD tell your doctor if you are waking up frequently during the night, even if it feels that the symptoms of heartburn are the cause.
Then they could see if gaining better control of GERD improves your sleep, "said Fass.
Some forms of management of GERD include weight loss, if necessary, avoid foods that stimulate the symptoms and eating small, frequent meals, and for the problems of the night, elevating the head of the bed 6-8 inches using blocks of wood under the bedposts.
Medications for the relief of symptoms include antacids and acid-reducing drugs known as H2 blockers - such as ranitidine (Zantac) and cimetidine (Tagamet). Another class of drugs known as inhibitors of proton pump (IBP) can be prescribed to help prevent episodes of acid reflux, particularly in people with more severe GERD.
The study, published in the journal Clinical Gastroenterology & Hepatology was funded in part by Takeda Pharmaceuticals, which makes the PPI drug Prevacid. Fass served as a consultant and researcher at the company.
The results are based on 39 middle-aged adults with GERD who had been taking at least three episodes of heartburn per week over the previous three months, along with nine other healthy adults.
All participants underwent monitoring of sleep during the night, when a device worn on the wrist recorded their movements and a probe placed in the esophagus measured cases of acid reflux. The H2 blockers stopped using drugs at least three days before entering the study, and any use of PPI was arrested at least three weeks before.
In general, the study found that 90 percent of GERD patients are awakened at least once during the monitoring during the night, with most of awakenings (52 percent) is associated with an episode of acid reflux.
In the healthy comparison group, 78 percent were awakened at least once, but never in relation to acid reflux.
Fass and his colleagues also found that in patients with GERD, reflux episodes do not usually came before, but then woke up. If acid reflux usually happened later, and most of awakenings were not accompanied by symptoms of heartburn, it is unclear why GERD patients tend to wake up more often, researchers say.
One possibility, they say, is that the activity of the nervous system helps trigger the acid reflux actually wake people from sleep before reflux occurs. Why are these episodes so often be free of symptoms is unclear, but one theory is that sleep reduces the sensitivity of the esophagus to stomach acid.
However, Fass and his colleagues note, some previous studies have found that the vast majority of episodes of acid reflux seen in GERD, no matter what time of day, can not actually cause clear symptoms.
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