Yo-Yo Dieting is Better Than Obesity

Lose the weight, no matter what! That's the take away from a new study that says even yo-yo dieting, which has always been frowned upon, is better than staying obese. Nobody wants to see their weight go up and down; i's immensely frustrating and can eat away at your self-esteem. But even with all of the negatives, being obese all of time is much worse.

A study presented at an annual meeting of the Endocrine Society in Boston compared mice who were fed a low-fat diet with those who were intentionally given a yo-yo diet regimen. What they found was the yo-yo diet group lived just as long as the low-fat diet group. There was also a group of mice fed a high-fat diet (more on that later).

This is certainly not an endorsement of fad diets or extreme weight fluctuations.

"People should not stop trying to lose weight if they are, like I am, a person who gains weight frequently and tries to lose it," said study researcher Edward List, a scientist at Ohio University's Edison Biotechnology Institute.

When comparing the yo-yo diet group of mice to those put on a high-fat diet, both exhibited the unhealthy characteristics of higher body fat and high blood sugar. However, when the yo-yo diet group lost weight these characteristics were absent.

"Given what we're learning about obesity and its impact on disease, it makes sense that yo-yo dieting not only doesn't hurt, but could help," said Dr. Louis Aronne, an obesity expert at Weill-Cornell Medical College in New York City.

Don't think of this as an endorsement for crazy ups and downs in weight, as much as confirmation that you should not fear failure since even temporarily losing weight has its benefits.

Maybe what's most important to note is that even small weight loss reaps benefits. A study from 2002 found that just a seven percent weight loss reduced the chance of developing diabetes by 58 percent.

Read more »

Are Your Clothes Making You Sick?

MC's resident dermatologist and psychiatrist, Dr. Amy Wechsler, on the skin crimes of fashion. 

Photo Credit: Jeff Harris

Consider it the worst type of fashion blunder: Your favorite items could be at fault for otherwise-unexplained breakouts and rashes. See how your duds measure up.

METAL AWARENESS: If you've ever noticed an itchy, red rash on your earlobes, the nickel in your everyday earrings could be the culprit; nickel can cause flare-ups in people with metal allergies. Like other skin sensitivities, a nickel allergy can develop over the years, and you should know that this metal can also be found in bra clasps, jeans' buttons, and costume jewelry. But it's easy to beat: You can ban the rash with a simple over-the-counter 1 percent hydrocortisone cream; stick to jewelry made from surgical steel or platinum (both metals are hypoallergenic); or use a nickel-detection kit to test accessories while you're shopping. To be on the supersafe side, switch the metal hooks and buttons on your clothes for plastic or fabric-covered ones. Another good trick is to put clear nail polish or moleskin on the inside of your jeans' buttons. Having a nickel allergy also means you have sensitive skin, so make sure to use hypoallergenic and fragrance-free cosmetics and bath products.

TIGHT SQUEEZE: Denim is a coarse fabric, and the current trend for thigh-hugging skinny jeans can make you sweat and chafe. That leads to clogged pores and ingrown hairs — or leg foliculitis. You'll usually notice it on your thighs, but if you tuck your jeans into boots or forgo underwear, you can get breakouts mid-calf and in the bikini region, too. Hydrate your legs regularly with a non-comedogenic exfoliating moisturizer (ingredients like alpha hydroxy acid are great), and always wear underwear. Use a salicylic acid spot treatment on new ingrowns, and see your dermatologist if they don't heal in three days — she might need to drain them.

EXTRA BAGGAGE: Pack rats, beware! Heavy, oversize purses or travel bags can rub your shirt or bra straps against your shoulders, leading to sweaty, warm patches that are ripe for breakouts. If you have pimples on your upper back or shoulders, you should wash daily with a 10 percent benzoyl peroxide body wash. Opt for tops in breathable, natural fabrics, like cotton and silk, which ventilate better than synthetics; at the gym, wear moisture-wicking shirts to help stop sweat from clogging pores. If the breakouts continue, ask your derm for a prescription for Evoclin foam or an oral antibiotic like doxycycline. In-office treatments like Isolaz lasers and chemical peels can be done at higher intensities for body skin than facial skin and are good for more persistent breakouts, too. And remember to carry your bag on alternate sides: Too much neck and shoulder pressure can lead to long-term back problems.

Read more »

10 Pantry Staples for Quick-and-Easy Healthy Meals

This week is crazy for me. Check out what's on my calendar: a blog bake sale, a photo shoot with theBoston Globe, a friend's birthday dinner, a day trip to New York City for a special event, my book signing (!!!), hosting a guest overnight in the middle of the week, and traveling to a fitness conference in Baltimore to speak on a panel.

All these things are fun and exciting, but needless to say, my week is going to be really hectic, which means I won't have much time to cook at home. I've learned that if I stock my kitchen with nutritious foods that are versatile and easy to prepare, eating healthy meals and snacks isn't too difficult, even during my busiest weeks. Here are my favorite go-to foods that help me enjoy quick, healthy meals that don't pack on the pounds.View the slideshow.

Whole-wheat pasta

Whole-wheat pasta is a staple in my house because it always makes a quick-and-easy, healthy meal. I love adding fresh vegetables and herbs to my pasta dishes. 

Whole-wheat pasta has more fiber than regular white noodles, so I feel full faster, and I'm not usually tempted to eat a second helping.  

Next: Canned tuna

Canned tuna

Canned tuna is a good way to get protein and heart-healthy omega-3s in my diet, but I also love tuna because it's quick, easy, and affordable. 

The culinary possibilities also go well beyond sandwiches! I love topping my salads with canned tuna, tossing it into pasta dishes, or mixing it with avocado and eating that with whole-grain crackers.

Next: Frozen edamame

Frozen edamame

In the frozen-food section of your grocery store, you can find precooked edamame in pods or already shelled. All you have to do is thaw it and eat! 

Edamame is low in calories, high in fiber, and packed with protein and iron. Not too shabby, right?

Next: Peanut butter

Peanut butter

Oh, how I love peanut butter! People who are watching their weight often shy away from peanut butter because it's a high-calorie food, but it's loaded with protein, healthy fats, and lots of vitamins. 

What I like most about peanut butter is that it fills me up and wards off my hunger for hours. I love adding it to oatmeal, smoothies, and bananas for a quick (and filling!) snack.

Next: Veggie burgers

Veggie burgers

When I have only a few minutes to make lunch or dinner, I heat up a frozen veggie burger (my favorite is Dr. Praeger's California Veggie Burgers), add it to a whole-wheat English muffin, throw on a piece a cheese and some fresh vegetables, and I'm good to go!

Next: Eggs

Eggs

I love eggs! They're such a versatile food. They make a great veggie scramble for breakfast, an easy egg salad sandwich for lunch, or a filling veggie frittata for dinner. 

For around $2, you can get a dozen eggs, which makes them one of the cheapest sources of protein available. I try to include protein at all of my meals to keep my hunger at bay.

Next: Canned beans

Canned beans

I always get my money's worth with canned beans! They're a great source of meatless protein as well as fiber and iron. Plus, the varieties are endless—chickpeas, black, pinto, navy, kidney—so it's difficult to get bored with them! 

I love adding beans to salads, pasta dishes, andbaking them in the oven with salt and vinegar for a healthy snack.

Next: Frozen berries

Frozen berries

Fresh berries are often pretty expensive, especially when they are out of season. 

Frozen berries cost much less and they're just as nutritious for you. I love tossing frozen berries into smoothies, oatmeal, and fresh salads.

Next: Chocolate chips

Chocolate chips

When I want a little something to satisfy my sweet tooth, I reach for the bag of chocolate chips that I stash in my refrigerator door.

I pour a couple of tablespoons into a small bowl and savor them slowly. For around 150 calories, this simple treat satisfies my sweet tooth without overdoing it.

Read more »

30 Fast, New Fat-Burners

Add some fish oil and move

Volunteers who took 6 grams of fish oil every day and exercised three times a week lost more fat than those who just took fish oil, just took sunflower oil, or took sunflower oil and exercised, according to Australian researchers.

Stand when you take a call. It'll burn about 20% more calories than sitting. Better yet, pace.

Believe it. Housekeepers who were told that their cleaning was good exercise lost weight and were healthier four weeks later than those who were told nothing, according to a study in <Psychological Science. Take note of all your daily activities (taking the stairs, walking to lunch), and you're bound to do them more.

Next: Use your arms and legs

Use your arms and legs

A workout that requires coordinating arm and leg movements, such as swimming or step aerobics, feels easier than one that uses only one major muscle group, suggests research from Southwest Texas State University. That makes it more likely you'll do it again tomorrow—keeping the fat-burning going.

Opt for a Wii. Playing active games on the Nintendo Wii (such as tennis and bowling) knocked out more calories than using the Xbox 360, said a British Medical Journalstudy. Think about it.Subjects who visualized themselves going through a specific strength workout gained nearly as much strength as those who actually did it (24% versus 28%), one mind-blowing report in the North American Journal of Psychology found. More muscle means more calories burned.

Wolf some protein

A calorie is a calorie, but your body burns about 25 to 30 of them while digesting 100 calories of protein versus only 7 of them while digesting 100 calories of simple carbs, says Barbara Vinciguerra, MS, an adjunct professor in the movement-sciences department at Westfield State College in Westfield, Mass.

Think uphill. Forget flat treadmill walking; crank up the incline and you'll jack up the calories burned, says Tommy Boone, an exercise physiologist at the College of St. Scholastica in Duluth, Minn. A woman walking at 4 miles per hour for 30 minutes blasts off 12% more calories on a 2% incline and nearly 35% more calories on a 5% incline.

Fidget. People who jiggle their legs, talk with their hands, and incorporate small movements into their day can burn as much as 350 extra calories daily, according to research from the Mayo Clinic.

Bring your iPod...

Exercisers who listened to music lost more weight and body fat—and worked out more consistently—than those who didn't, Fairleigh Dickinson University researchers found.

...and adjust your playlist. Throw some fast-paced songs into your music mix. You'll work out harder and faster, burning more calories and fat. Plus, it'll feel easier, according to experts at the University of Kansas.

Squeeze your butt. By pushing off with your glutes when you walk instead of just shuffling down the sidewalk, you use more muscles and burn more calories, trainer Stephen Cabral says.

Next: Wolf some protein

Use more olive oil

People who ate a diet high in monounsaturated fats (like olive oil and avocado) burned more fat over four weeks than they did on a diet high in saturated fats, one Australian study found.

Strength-train last. You'll obliterate more calories if you lift weights after cardio (not before), says a study in the Journal of Strength and Conditioning Research.

Go for yogurt. People who included yogurt in their diet plan ditched 22% more weight and 61% more body fat than those who simply trimmed calories, University of Tennessee researchers found.

Drink green tea

Testers who downed a green tea supplement boosted their metabolism by about 4%, compared with those consuming a caffeine supplement or placebo, according to Swiss researchers. Sip three cups of green tea per day for similar results.

Pump iron. Resistance training increases your resting metabolic rate by about 7%, so you'll burn more calories throughout the day, even while sitting on your duff, according to Tufts University researchers. Aim for 30 minutes, three times a week.

Two words: circuit train.Instead of resting for 60 seconds between weight-lifting sets, move straight from one exercise to another to keep your heart rate up and maximize calorie burn, says Wayne Westcott, author of Get Stronger, Feel Younger.

Start with whole grain

Athletes who down whole-grain cereal first thing in the morning burn more fat during the day and during exercise than those who eat more quickly digested fare, such as bagels, British researchers say.

Interval train. Women who did 20 minutes of intervals on a bike torched three times as much fat as those who stayed at one pace for 40 minutes, according to a study from the University of New South Wales.

Walk with Nordic poles.You'll increase your calorie-burn by 20%. Plus, it'll feel less taxing, according to the Cooper Institute in Dallas.Get tips on proper form for Nordic walking here.

Get your kicks

Playing soccer two or three times a week yielded greater fat loss and muscle gain than jogging, according to a study from the University of Copenhagen. And the more muscle you have, the more fat you'll burn.

Start hard, finish easy.Cyclists who ramped up the intensity during the first half of their workout and slowed down during the second half torched about 23% more fat than those who moved from low to high intensity, research from the College of New Jersey found. 

Swig java. The caffeine in about two cups of coffee boosts your metabolism for at least an hour and a half afterward, according to Skidmore College research. If you add sugar or cream to it, you'll blunt the effect, so drink it black, study author Paul J. Arciero says.

Linger in the dairy aisle

Women burned more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day, according to findings published in theAmerican Journal of Clinical Nutrition. That's three to four servings of dairy.

Break a sweat in bursts.Doing two 30-minute workouts with 20 min­utes of rest in between burns more fat than exercising for a continuous 60 minutes, suggests research in theJournal of Applied Physiology.

Eat more meat... and eggs and beans. People who got 40% of their daily calories from protein lost significantly more body fat than those whose diets had only 15% protein, even though they consumed the same number of calories, a Skidmore College study found.

Read more »

How Do You Know When You’re at Your Feel Great Weight?

How do you know that you've found your Feel Great Weight?

The other day, I posed this question to my Twitter followers. Here are some of the responses I received:

@christieinge: I think you are at your happy weight when you don't have to mentally, emotionally or physically struggle to stay there.

@TrySeeAh: When your clothes fit and you FEEL good.

@SweetToothCourt: When you can eat the foods you enjoy without stressing about them and still feeling satisfied… not starving

@phillynerdgirl: When you realize even without losing the "last 5 lbs" you look pretty darn good.

@alysamarsiella: When my life is not consumed by maintaining an 'unhappy' weight.

@RayaPickett: I'll let you know when I get there. LOL!

Feel Great Weight. You've probably heard that term thrown around quite a bit on this blog. It sure sounds nice, doesn't it? But what the heck does it mean exactly?

Many of us would love to define our weight so simply but don't know what it physically or emotionally looks or feels like. I think many people assume that a healthy weight is a one-size-fits-all kind of deal, but in reality, a happy weight is different for everyone. It's not a specific number on the scale or size of clothing. It's a weight that your body naturally gravitates toward when you're living a healthy, balanced lifestyle. It's relatively easy to maintain and your body functions optimally.

Getty Images

For me, the most important factor in finding my FGW was not obsessing about the number on the scale. When I first starting losing weight, I thought that seeing a specific number on the scale would make me happy. Boy, was I wrong! I soon realized that it wasn't my happy weight if I was constantly thinking about it. That number on the scale made me feel anything but great. Instead of viewing my FGW as a particular number, I now view it as a feeling that encompasses many aspects of my life.

When I am at my FGW, I'm comfortable with how I feel on the inside and outside, and I treat my body as such. My FGW doesn't dictate my daily activities—I don't weigh myself, I don't curse my thighs, and I don't think twice about enjoying dessert. I consume foods that fuel my body and I don't overthink my meals or the number of calories I'm consuming. I enjoy a wholesome diet and eat without severe restrictions or overindulgences. I choose workouts that keep me energized and make me feel good. Living at my FGW means that I don't have to make myself crazy maintaining it. I'm able to experience life and enjoy all the fun things that come along with it.

There's no magic trick for finding your FGW, and it's different for everyone. I found my FGW by eating a wholesome, nutritious diet 80% of the time and fun, not-so-nutritious foods 20% of the time. I still enjoy eating healthy foods most of the time, but I don't feel like I have to turn down dessert or cocktails when they come my way. All I know is that stressing out about what I am eating and how much I am exercising means I'm not at my FGW. When I feel healthy, happy, and energized, I know my body is too.

Read more »

Summer Splurge: How to Enjoy Ice Cream on a Diet

By Tina Haupert

A couple of weeks ago, I enjoyed my first "real" ice cream of the summer. Sure, I've eaten plenty of low-calorie, low-fat frozen yogurt in recent months, but not the full-fat, high-calorie type packed with cookies, nuts, and bits of chocolate. You know, thegood stuff! I ordered my favorite flavor (Almond Joy) and enjoyed every single bite of it; the splurge was totally worth it!

Ice cream is a cool treat during the summer heat, but before I enjoy a scoop (or two!), I keep in mind these waistline-saving strategies.

Order a kiddie size
Even though I want three scoops of ice cream, I know just one will satisfy my craving, so I order a kid's size scoop, which is typically more than enough. If a kid's size is not available, I share an order with my husband or a friend.

Getty Images

Simplify your cone
When I go for the good stuff, I order my ice cream in a cup, dish, or plain cone to save unnecessary calories. The ice cream is the best part, and I'd rather spend my calories there than on a waffle cone, which when dipped in chocolate, can have as many as 300 calories—without ice cream in it!

Stick to the classics
My favorite flavors of ice cream are Almond Joy and Coffee Oreo Cookie, but when I'm watching my calories, I select classic flavors like vanilla, chocolate, strawberry, or coffee instead of the "loaded" ones like Chocolate Peanut Butter Cookie Dough. I find that this is a good compromise because I save some calories without depriving myself.

Watch the toppings
It's easy to get carried away with delicious ice cream toppings, especially the hot fudge and candy bar pieces. Usually, I want them all! But there's no need to add extra sugar and calories with chocolate and caramel sauce or whipped cream. For fewer calories, I top my ice cream with fresh berries, which are packed with flavor and contain healthy fiber and nutrients. I also sometimes top my ice cream with a few heart-healthy nuts, which add some protein to my dessert.

Read more »

How to Keep Up Fitness Levels When an Injury Interferes With Training

Last week, I had the opportunity to test out theAlterG Anti-Gravity Treadmill, which takes pressure off your joints by using a pressure-controlled chamber to gently lift you. This helps to normalize your gait while protecting healing tissue, so you recover quickly from injuries and return to outdoor activities sooner.

While testing it out, I kept thinking how helpful an anti-gravity treadmill would have been when I struggled with injuries during my marathon training last winter. I could have still run without hindering my recovery!

In the past, I've suffered from a number of running-related injuries, so I know that the recovery process is often long and frustrating, especially when the doctors tell you not to exercise—the one thing you want to do so badly! I'm sure you can imagine how I felt when I dealt with injury after injury during my marathon training. It was stressful and frustrating, and I constantly worried about keeping up my weekly mileage.

When I signed up to run my first marathon, I knew I could potentially injure myself, but I committed to it anyway. During the height of my training, I was running between 25 and 30 miles a week, which was much more than my usual weekly mileage. It was just a matter of time before I felt pain in my hip, and then a few weeks later in my foot.

Getty Images

But when my foot injury popped up, I was more than halfway through my training program and the marathon was just about a month away. What did I do? I took a short break and found other forms of exercise to keep up my fitness levels. I was so close to my goal, I just had to keep trucking along!

I started looking for other ways to incorporate exercise into my weekly routine, like biking, Pilates, yoga, and various exercise classes offered at my gym. I particularly like strength-training classes—Body Pump is my favorite—because they challenge me but don't strain my foot. After a couple of weeks of changing up workouts, I was surprised to discover that my running fitness did not wane much.

Instead, I became much stronger than I expected. Running may have been my main form of exercise during my training, but I realized that cross-training was key to preventing injuries. Last January, I ran my first marathon in 4:26:43. I pushed myself hard, which led to some minor aches and pains, but I crossed the finish line without any major injuries. Many months later, I still ask myself, "Was it worth it?" Absolutely! I accomplished one of my biggest life goals! But, at the same time, I learned two very valuable lessons: My body isn't invincible anymore, and I need to train smart if I want to continue to run marathons.

When I signed up for my second marathon, I decided that I needed some guidance and started training with a professional running coach here in Boston. He immediately got me on a plan that would strengthen my hip and leg muscles. In just a few weeks, I started to feel stronger and slowly increased my weekly mileage. I'm not even halfway through my marathon training, but so far so good! No injuries! I have no idea if my second marathon will be my last, but I've learned that I need to listen to my body and take care of myself. In the end, pain-free exercise is well worth it to me.

Read more »

Get Some Get Up and Go: 5 Nutrients You Need for Energy

By: Karen Ansel, RD

Feeling tired? Eat your energy food! These five key nutrients beat fatigue, improve your workout, and fight disease.

Vitamin E

Unless you've been living in a cave for 20 years, you know you need calcium, folate, and vitamin C. But there are a few nutrients you're not so savvy about, according to recent stats, especially if you're dieting. Here, which ones you're most likely lacking, and what to do about it.

Fact: Twenty-eight percent of women don't get enough vitamin E.

Why You Need 15 milligrams a Day: It protects against heart disease and boosts immunity.

Why You're Missing Out: Your diet is too low in fat. Vitamin E is usually found in naturally fat-rich plant foods like oils, nuts, and seeds.

How to Get It: Stock up on a well-fortified cereal like Total cereal; a cup supplies 15mg.

Iron

Fact: Twelve percent of women are iron-deficient.

Why You Need 18mg a Day: It helps deliver oxygen throughout your body.

Why You're Missing Out: You started eating more "meatless meals." "Only heme iron -- found in animal foods like beef, lamb, or poultry -- is directly absorbed into the body," says Stella Lucia Volpe, PhD, RD, an associate professor of nutrition at the University of Pennsylvania School of Nursing. "Vegetable iron isn't absorbed as efficiently."

How to Get It: Try to include a few servings of lean animal protein per day. The redder a meat, the more heme iron it probably contains; beef is a better source than chicken or pork. Also, 10 steamed clams supply an incredible 26.6mg of iron for only 141 calories.

Try these recipes:

• Vegetable Beef Barley Soup
• Portobello-Smothered Beef Medallions
• Chipotle Beef Wrap

Potassium

Fact: Most women consume less than half the RDA of potassium.

Why You Need 4,700mg a Day: It aids in muscle contraction and regulates fluid and mineral balance when you sweat.

Why You're Missing Out: You're still not eating enough fruits and vegetables.

How to Get It: Top potassium picks include a baked potato (926mg), white beans (502mg per half cup), and tomato sauce (453mg per half cup).

Try these recipes:

• Twice-Baked Potato with Melted Cheese and Broccoli
• Chunky White Bean Soup
• Parmesan Pasta with Asparagus & White Beans

Zinc

Fact: Less than half of women get enough zinc.

Why You Need 8mg a Day: It helps regulate metabolism.

Why You're Missing Out: You haven't bought wheat germ since the '70s (a half cup provides all you need).

How to Get It: Use your bean! A 239-calorie cup of vegetarian baked beans supplies nearly half a day's supply (4.2mg).

Magnesium

Fact: Most women get only 72 percent of the magnesium they need each day.

Why You Need 320mg a Day: It's essential for energy production andmuscle function.

Why You're Missing Out: You don't eat enough seafood.

How to Get It: Go fishing! Just three ounces of halibut supplies 91mg. No seafood lover in you? Choose a half cup of All-Bran cereal (110mg), cooked spinach (78mg), or black beans (60mg).

Read more »