Everything You Need to Know About Exer-Gaming

By Barbara Brody

Is hitting an imaginary ball with an imaginary racquet or following an avatar personal trainer as good as "regular" exercise? Here's what you should know.

What is exer-gaming?

Everything You Need to Know About Exer-Gaming

Exer-games are video games that get your whole body moving. The two most popular options are the Wii Fit Plus and the Xbox 360 Kinect. (A newer contender is the PlayStation Move.) They use a motion sensor so that when you move, you affect what happens onscreen. For example, every time you step or punch while playing Rhythm Boxing on the Wii Fit Plus, your onscreen avatar follows suit.

Do these games count toward the recommended 30 minutes of moderate exercise per day?

Absolutely. In terms of calories burned, playing active video games is comparable to mild to moderate physical activity (like walking or casual bike riding), according to a review in the journal Pediatric Exercise Science. And the American Heart Association recently partnered with Nintendo to promote exer-games (including the Wii Fit Plus) as one way to be more active. These games are great for anyone who prefers to work out at home, says Rebecca Battista, PhD, an associate professor in the department of health, leisure and exercise science at Appalachian State University in North Carolina. The competitive aspect—racking up points and advancing to higher levels—can also be a big motivator. Photo: iStockphoto

Do you know which activities burn more calories? Take our quiz to find out.

How hard will I be working out?

If sitting on the couch is a 0 and running a marathon is a 10, most exer-games will put you in the 3 to 5 range, says exercise physiologist Pete McCall, a spokesman for the American Council on Exercise. But it depends on the game. Activities that come with the Wii Fit Plus mostly provide light to moderate exercise, but some—like tennis and cycling—really get your heart rate up. Most of the activities that come with the Xbox 360 Kinect (Kinect Adventures) provide moderate to intense exercise, but there are others (like bowling in Kinect Sports) that are relatively light. Photo: Kiyoshi Ota/Getty Images

Is spending more time in front of a screen really good for kids?

Exer-games get kids' muscles working and their heart rate up, which is definitely a good thing. That said, experts caution against letting these games be their only form of exercise. "They help get kids active, but they do nothing to promote skill development," says Dr. Battista. For example, a child may excel at Wii Sports baseball but not be able to play "real" baseball very well. Relying solely on screen time also doesn't give kids time outdoors in nature or the socialization and skills you gain by playing a team sport or even a game of tag. Photo: Handout/Getty Images

I want to lose 20 pounds. Will these games help?

Yes—especially if you weren't exercising at all before, says McCall. "If your main goal is to drop a dress size or two, these games are a great place to start." Keep in mind that you may need to play for a while (studies show that you need 60 to 90 minutes of exercise five days a week for weight loss), and don't eat more to make up for the extra activity. Photo: John Shearer/Getty Images

Original article appeared on WomansDay.com.  

Read more »

Feeling Angry, Resentful, or Self-Critical? Make the Positive Argument.

Selfargument

I've discovered an almost uncannily effective strategy to keep myself from going into downward spirals of resentment, blame, and self-accusation -- when, for instance, I find myself brooding over thoughts like, "I'm not getting enough work done" or "My daughters don't get along very well."

When I realize I'm having thoughts like this (and I'll admit, just realizing that I'm having this kind of thought is a challenge in itself), I "make the positive argument."

As a consequence of a psychological phenomenon that might be called "argumentative reasoning," we're very skillful at arguing a particular case. When we take a position, we look for evidence to support it, and we find reasons that prove our point, and then we stop, satisfied. This mental process gives us the illusion that our position is objective and well justified.

However -- and this is the useful point -- if we try to argue the very opposite position, we can often make that case just as easily. If I tell myself, "I'm a shy person," I marshal examples of my shyness; if I tell myself, "I'm an outgoing person," I remember times when I was outgoing. I'm able to argue both conclusions quite persuasively.

To make use of this phenomenon, I resolved to "Make the positive argument" to challenge my critical thoughts about myself or other people. (It's nice to have a way to turn my natural belligerence to good purpose.)

"Make the positive argument" also helps me combat my decided habit of unconscious overclaiming(what a great two-word phrase, I should add it to my list!). In "unconscious overclaiming," we unconsciously overestimate our contributions or skills relative to other people. Studies showed that when wives and husbands estimated what percentage of housework each performed, the percentages added up to more than 120 percent. When business-school students estimated how much they'd contributed to a team effort, the total was 139 percent.

Now, when I start muttering, "My husband doesn't help us get organized for trips," I argue to myself, "Actually, he does help us get organized for trips." And I realize, he does.

Try it yourself! Did it work?

I'm working on my Happiness Project, and you could have one, too! Everyone's project will look different, but it's the rare person who can't benefit. Join in -- no need to catch up, just jump in right now. Each Friday's post will help you think about your own happiness project.

* I loved this infographic about the most common words in horoscopes. From my eye-balling of the chart, it looks as though "feel" and "sure" are the two most common words. I also enjoyed the meta-horoscope made of the most common words from 4,000 star sign prediction.

* Is your book group reading The Happiness Project? I've prepared a one-page discussion guide for book groups, as well as a guide tailored for church groups, prayer circles, spirituality book groups, and the like. If you'd like either discussion guide (or both), email me at gretchenrubin1 at gmail dot com. (Don't forget the "1.")

Read more »

Can a Negative Emotion Like Regret Actually Help Make You Happier? I Think So.

Regret

Assay: Lately, I've been thinking a lot about the important role of negative emotions in a happy life.

Some people seem to believe that the purpose of a happiness project would be to achieve a life in which you were 100% happy, 100% of the time. This isn't realistic, and in any event, even if it were possible, it wouldn't be desirable.

Negative emotions are a key part of rational thought and effective performance. Also, up to a point, they can be of great service to happiness. They're loud, flashy signs that something isn't right. Because they're so unpleasant, they can sometimes prod us to take action when nothing else can. For instance, envy and deception have helped me to make useful changes in my life.

I just finished Neal Roese's book, If Only: How to Turn Regret Into Opportunity, and so I've been thinking a lot about the role of regret. Regret is so very painful! But there have definitely been times in my life when I've been able to harness regret to make my life happier.

For instance, when I was in college, I did almost no extra-curricular activities. By the time college was over, I wished that I'd been more involved. I felt I missed some opportunities to do fun things, engage more deeply with other people and the school, etc. That regret was very powerful.

When I got to law school, that regret gave me the fuel I needed to push myself to do more activities, like the law journal and Barristers' Union. And the law journal, in particular, ended up being a huge engine of happiness for me.

Roese points to studies that asked adults of all ages what, if they could live their life over again, would they do differently? The top four answers, which appeared consistently across many different studies, in the same order, were:

1. Education
2. Career
3. Intimacy
4. Parenting

Roese makes the significant point that people tend to have more regrets when they still have opportunities to act. "When there is still a chance to make a difference," he writes, "regret persists."

I've begun paying a lot more attention to the flashes of regret I get during the course of my day. Instead of trying to escape from that discomfort, I'm trying to focus on it, to see if I can find clues about myself.

And I often remind myself of the observation from Publilius Syrus: "I have often regretted my speech, never my silence." This is so, so, so true.

(Interesting, somewhat random tidbit about regret: Do you remember getting the advice that, when taking a standardized test, you should be very wary of changing your answer? that changed answers were usually incorrect? Wrong! reports Roese. It's usually better to change an answer than to stay with your first response.)

* I'm a member of LifeRemix, so I'm biased, but I do love visiting the blogs rounded up there.

* Visit my companion site, the Happiness Project Toolbox. It's a site that helps you organize and track your own happiness project, with eight free tools. Plus you can see what other people are doing, which is fascinating.

Read more »

8 Ways to Improve Your Memory

8 Ways to Improve Your Memory

By Eliana Osborn

Memory often starts slipping in small ways, like when you forget to make a restaurant reservation or misplace an important document. And though some instances can be chalked up to absentmindedness, others are good reminders that, as with the rest of your body, what you do on a day-to-day basis has an impact on your brain. Though researchers are still debating the connection between Ginkgo biloba and memory, there is some solid science out there that links certain activities, habits and even foods to how well you remember things.

Good Conversation
When you engage in a pleasant conversation with someone, you get more out of the encounter than just a satisfactory social experience. Researchers at the University of Michigan studied different styles of communication to see what, if any, effect they have on the brain. The results showed that talking in a negative or competitive way doesn't yield any benefits. However, when the conversation was affable and engaging, they observed a temporary boost in executive function, a cognitive process that includes memory. The findings suggest that when you're participating in a meaningful conversation, you're more apt to try to understand the other person's perspective and even infer what she will say next, thus stimulating the area of the mind linked to memory. So go ahead and chat the next time you're at the water cooler; your memory will thank you for it.

Stress
Ever gone to the kitchen and stood there, realizing you have no idea why you're there to begin with? It's a common memory problem that stems from stress, according to Bill Scott, CEO of BrainPaint, a neurofeedback system used by therapists to better understand brain activity. "When you're stressed, the hormone cortisol increases in your brain and washes out short-term memory." The fix? Train your brain to work better, even in the face of stress and anxiety. Meditation or deep-breathing exercises can help calm you down, get you centered and keep your mind in tip-top shape.

Reduce stress with these all-natural chill pills.

Learning Another Language
A study presented at the American Academy of Neurology's annual meeting in April 2011 suggested that the more languages you know, the better your memory. Researchers studied 230 men and women and found that there is a "protective effect on memory" in people who speak two or more languages, which decreases their risk of developing memory issues later in life. Furthermore, the number of languages you speak directly correlates with your reduction in risk. According to the study, "people who spoke four or more languages were five times less likely to develop cognitive problems compared to those who only spoke two languages." Even those "who spoke three languages were three times less likely to have cognitive problems compared to bilinguals." Luckily, it's never too late to learn a new language, whether you study it on your own or decide to enroll in a class at your local community college.

Beet Juice
Loaded with nitrate, which gets converted into nitrite in the body and helps improve blood flow, beet juice has been found to help keep your mind sharp. Scientists at Wake Forest University tested the effects of nitrate-rich foods, such as beet juice, on memory after recent findings linked dementia and poor cognitive abilities to lack of oxygen in certain areas of the brain. Because nitrites seem to inherently know which part of the body needs more blood flow, it's been suggested that consuming foods with high levels of nitrate, like beets, celery, cabbage and spinach, can help protect you from dementia as well as keep your mind sharp as you age.

Eating a Mediterranean Diet
A Rush University study published in The American Journal of Clinical Nutrition found that the already tasty foods common to Mediterranean cuisine are linked to "slower rates of cognitive decline in older adults." Study participants whose daily diets contained vegetables, legumes, olive oil, fish, and moderate wine and alcohol consumption had the least amount of cognitive decline, while other participants who followed basic healthy-eating principles did not see the same benefits. Ready to make the switch to a more Mediterranean-influenced diet? An easy first step is to use olive oil for all of your cooking needs.

Obstructive Sleep Apnea (OSA)
This disorder is marked by short periods of sleep in which the sufferer stops breathing, causing him or her to awake briefly throughout the night. When left untreated, OSA can result in daytime sleepiness and forgetfulness. However, a recent study published in the American Journal of Respiratory and Critical Care Medicine found the decline in memory may not simply be due to a lack of zzz's. During the periods of non-breathing, OSA patients were actually deprived of oxygen, resulting in a decrease in gray matter (neural tissue in the brain). The areas of the brain most affected? The ones dedicated to reasoning, attention and memory. The most common treatment for OSA sufferers is a continuous positive airway pressure (CPAP) machine, which provides a constant stream of air via a face mask. The good news? The study also showed that patients who used the CPAP treatment for three months experienced an increase in brain tissue, thus reversing the damage caused by OSA. Surgery is also an option for OSA sufferers. If you're concerned about your sleeping patterns, consult a medical professional.

Cardiovascular Risk
There's more at stake than just your heart when conditions like high cholesterol and high blood pressure put your cardiovascular health at risk—your brain may be in danger, too. A 10-year study presented at the 2011 American Academy of Neurology's annual meeting showed that participants with higher levels of risk for cardiovascular disease were "more likely to have lower cognitive function and a faster rate of overall cognitive decline compared to those with the lowest risk of heart disease." The study also found that women experienced a worse decline in memory than men (7.1 percent decline in memory scores versus a 2.8 percent decline when both sexes showed a 10 percent higher risk of cardiovascular disease). Invest in your heart and mind by assessing your risk at the American Heart Association's My Life Check webpage and educating yourself on cardiovascular health.

Exercising Your Mind
According to Harry Lorayne, author of Ageless Memory, we need to think of the brain as a muscle. "If you left your right arm dangling for six months, not doing anything, how would it work? Your brain is the same way," Lorayne says. The best way to keep your memory strong is by consciously using it every day. For example, if you find you have a hard time remembering things like phone numbers or names, dedicate time daily to memorizing them until you can retain the information. It might not be the most entertaining way to spend an hour, but you'll be amazed at the results.

Original article appeared on WomansDay.com.  

Read more »

5 Yoga Poses for Stress Relief

http://fourgreensteps.com/community/images/stories/4800283740_6f0312ccbd_z.jpg

Written by Kaley Hall, Four Green Steps.com

Hold each one of these asanas (poses) for a few moments to relax your body and open your mind when you get stressed. Be conscious of your breath and let yourself focus on the present and where you are right now and not what's going to happen later today.

 

1. Warrior II

This asana gives you the power needed during a time of stress. It opens up your lower body and strengthens your arms.

Directions: Stand up straight with arms at your sides and feet together. With an exhale, jump your right leg a few feet forward into a lunge almost and pivot your left foot sideways and flatten it.  Make sure your front leg is bent at a 90 degree angle and your back leg is completely straight. Turn your upper body leftwards and lift your arms to be parallel to the ground. Turn your head to look at your right finger tips. Hold for a few slow breaths. Try again with the other foot.

2. Child's Pose

This is a restful pose that will relax your body and mind. The comfort will warm you and allow you to ease your mind.

Directions: Kneel down with your knees hip width apart and your big toes together. Slowly lower your upper body down until your forehead reaches the mat. Place your arms comfortably beside you or straight above your head on the mat. Try to hold this pose for a few minutes.

3. Triangle

This asana stretches your entire body which is helpful when feeling stressed. Anywhere your body tends to be tight when you are tense will be targeted during this pose.

Directions: Standing straight with your arms beside you and feet together, step your right foot forward straightening it. Pivot your left foot sideways and flatten it. Turn your upper body leftwards and place your right hand on your right shin or on your matt to the right of your right foot. Lift your left hand straight up towards the ceiling and look up at your finger tips. Hold this pose for a few breaths and focus on your breath. Do the other side as well.

4. Upward dog

This pose allows you to stretch your spine and open your chest, opposing the usual hunched position we tend to get at work. By allowing your body to open up in a way it isn't usually allowed to, you may find yourself opening up your mind as well.

Directions: Start by lying on your mat face down with both your hands placed down beside your shoulders. Press your hands firmly into the ground and use your arm power to lift your entire chest and thighs up to the point where your arms are completely straight. Keep your arms inward and straight and make sure your pelvis is tucked in. Hold this pose for a few moments and breathe consciously.

5. Savasana

Savasana is a pose to completely relax your body however what makes this pose difficult is staying still. Being able to hold it for 5-10 minutes will give your body and mind the calmness they deserve.

Directions: Lie on your back with your legs comfortable apart and your arms out beside you. Breathe deeply into each part of your body, relaxing it with each breath to remove tension.

Get yourself a yoga mat here so you can practice anywhere!

Image courtesy of Creative Commons.

Read more »

Bike your way to a better body

Corbis

By Rozalynn S. Frazier

You know two-wheeling it is a great way to shape up (and torch 500-plus calories per hour), but did you know that you can always get more out of your ride? Take these cues from Olympic gold medalist Kristin Armstrong (nope, no relation to Lance).

Get in tune
If your bike's been on hiatus for more than six months, take it for a tune-up (basic ones cost about $50). Pros will check everything from the wheels to the steering system, and they'll clean it up for a smooth ride.

Health.com: Cycling for a cure: 10 bike races for a good cause

Stay ultra-safe
We know you always follow traffic rules (right?), but be sure to watch out for cars, too. To avoid a suddenly opened door, give parked ones a wide berth, Armstrong advises. And don't forget your cell phone, ID, and a helmet—one that fits snugly and covers the forehead.

Health.com: Gear up for your next bike ride

Tweak your technique
Rev up your speed and power by perfecting your pedaling. If you're biking with cages or clipless pedals—which max out energy transfer—try pushing and pulling in a smooth circular motion, Armstrong says. This engages more muscles, giving you leaner legs.

Supercharge your spin
To amp up your ride even more, try this leg-strengthening routine: Warm up for 15 minutes, then move into a tough gear for 7 to 10 minutes; switch to a medium gear for 5 to 7 minutes, then repeat the sequence.

Health.com: Chic gear for every biking style

Pedal with partners
Bored riding solo? Ask your local bike shop to recommend a small "no drop" group (no one gets left behind, ever). You'll get built-in bonding while challenging yourself.

Spin your way slim
Cycling for just two to three hours a week helps stave off weight gain, a Harvard study suggests.

Read more »

9 easy ways to boost your mood this week

A better mood could be as simple as catching some more zzz's.Credit: sxc.hu/nurcen, nurcen

When your motivation level is at an all-time low or you're just looking for a refreshing change of pace, it's time for a mood-boosting activity. Boredom, malaise and a depressed mood can take their toll on your mental and physical well-being. Worrying and fretting can leave you feeling more anxious and depressed than you need to be, and it can be hard to get out of that negative funk. Fortunately, there are dozens of ways to kick that bad mood to the curb and put you back on a positive rack.

Here are nine easy ways to boost your mood this week:

1. Vent. Get those negative emotions off our chest in a healthy way by talking to a close friend or writing in a journal. Expressing your feelings in a healthy way can help you get some perspective on a negative or difficult situation, and improve your mood.

2. Nosh on some mood-boosting foods. Walnuts, salmon, lentils and oatmeal are just a few foods that can boost your mood and ward off depression. Change up the menu this week to include a few of these tasty, and healthy, foods.

3. Hit the gym. Rev up your metabolism and sweat out some stress with a cardio session or weight training segment. Exercise releases endorphins, which can give your mood a boost.

4. Get more sleep. Lack of quality sleep could leave you feeling irritated and extremely tired all day, doing nothing for your mood. Get more zzz's and you'll feel much, much better.

5. Focus on the positive. This sounds like a cliche but it's a practice that can help you get out of a depressive funk and move on with your life. You don't have to be an extreme optimist to enjoy some mood-boosting benefits. Just look at the brighter side once in a while!

6. Get some sun. Vitamin D from sunlight plays an important role in regulating your mood, according to a research project by scientists at the University of Manchester. Results of the study show that participants with higher levels of vitamin D were more emotionally stable than those with lower levels of vitamin D. Sun nap, anyone?

7. Get some fresh air. More oxygen to the brain can help to clear your mind, focus and reduce stress. Head out for a brisk walk for a change of scenery and enjoy a mood boost in the process. The American Lung Association recommends supplemental oxygen for those who are coping with lung disease. If you don't have lung problems, a breath of fresh air could be all you need to feel better.

8. Watch your diet. In addition to adding some mood-boosting foods to your diet (see #2), make sure you're not skipping meals and letting yourself get too hungry. If your blood sugar levels are too low, you could be experiencing a low mood and fatigue. Eat small meals throughout the day to keep blood sugar levels in check.

9. Find something to smile about. Whether it's flipping through old scrapbooks or photo albums, or recalling a moment when you were truly, genuinely happy, take some time to smile about something, anything. Clark University psychologist James D. Laird insists that we can make ourselves happy just by smiling .Try it. You might just like it.

Read more »

4 Get-Svelte Eating Tricks That Really Work

By Sarah Jio, Glamour magazine

Yes, it's true, when it comes to weight loss it really boils down to calories in, calories out. But we're more complicated beings than that. Sometimes we need to resort to a little trickery. Here are four tricks to help you eat less and feel satisfied at the same time.

Related: The Most Glamorous Celebrities of 2011

1. Sip on seltzer: We all know by now that alcoholic drinks can be a huge source of evening calories. So, next time you're out with the girls, try this rule of thumb, says Keri Gans, R.D., the author of The Small Change Diet: After each alcoholic beverage, order a seltzer with a squeeze of lime. You'll take in way less calories! 

2. Soup for you! Before you eat a big meal, have a low-calorie soup first (think, miso or other broth-based soups). Experts say this helps you eat less! 

3. Blot your pizza: I know, it's a little weird, but according to Prevention magazine, you can dab off as much as 40 calories and 4.5 grams of fat from two slices of pizza! 

Related: 15 Things Men Don't Want You to Know About Them

4. Drink two glasses of water before a meal. It will help you eat less and feel more satisfied, say researchers. 

Do you practice any of these strategies? I'm big on water, and seltzer!

P.S. Were you a C-section baby? What it could mean about your ability to gain and lose weight. And, two more fascinating ways to eat less and feel full!
More from Glamour:

Read more »

The #1 Reason You're Not Losing Weight

By Sharon Tanenbaum

How many calories have you eaten today? And how many should you consume if you're trying to maintain your current weight or lose those last 10 pounds? If you're like most Americans, you probably don't know the answers to these calorie-counting questions, according to a new survey from the International Food Information Council (IFIC) Foundation, a not-for-profit health education organization.

A scant 9 percent of Americans keep track of how many calories they eat every day, the survey found. The same percentage were able to accurately estimate how many calories they should eat each day.

RELATED: 8 Nuts to Go Nuts For

With so many weight loss plans focused on certain nutrients — Load up on protein! Banish carbs! Eat "healthy" fats! — counting calories may seem downright passé. But you shouldn't discount this powerful weight loss tool, say experts.

In fact, the "secret" to losing weight for good isn't eliminating carbs or eating gallons of cabbage soup, according to My Calorie Counter, a new book from Everyday Health. "Sustained, healthy weight loss comes down to a pretty basic equation: fewer calories plus more exercise," say authors Jenny Sucov and Maureen Namkoong, MS, RD. "By keeping track of how many calories you consume and burn every day, you can slim down, gain energy, and stave off a whole host of health problems."

RELATED: The Low Down on the 15 Most Popular Diets

So why don't more people track their calorie intake? Among the biggest roadblocks people cite, according to the survey, are the difficulty of counting calories (30 percent); having a focus on other nutrients (30 percent); thinking that calorie counting doesn't matter (23 percent); and being too busy (22 percent).

But counting calories is easier and less time-consuming than you think. Follow these tips to get started:

1. Determine How Many Calories You Should Eat

   How many calories you need to eat to maintain your current weight depends on factors such as your gender, age, height, weight, and activity level. Your body uses about two-thirds of the calories you consume each day just to keep its systems functioning — your heart beating, your muscles moving. The rest of your calorie intake, according to My Calorie Counter, fuels everyday activities like walking around, exercising, typing an e-mail, doing a crossword puzzle.

   To find out your ideal caloric intake, start by calculating what's known as your base metabolic rate (BMR):

   • Women: Multiply your weight by 10. Men: Multiply by 11. This is your BMR.
   • Now add to that 20 percent of your BMR if you have a sedentary lifestyle; 30 percent if you are somewhat active; 40 percent if you are moderately active; or 50 percent if you are very active.
   • The number you get is how many calories you need to maintain your weight.

   For example: If you're a somewhat active 145-pound woman, your BMR is 1,450 calories a day, and your lifestyle quotient is 30 percent of that, or an additional 435 calories. So your daily total for maintaining your current weight is 1,885 calories. If you want to lose one pound per week, you simply need to cut or burn an extra 500 calories a day.

2. Count How Many Calories You Actually Eat and Burn

3. You can track your calories online here for free, or consult the nutritional information in our My Calorie Counter book or iPhone app when you're on the go.

   Don't forget to log your exercise too. Find out how many calories you're burning with everyday and fitness activities using the My Calorie Counter list of calories burned during exercise, then enter the figure in your online journal.

   You can easily cut 500 calories by making small diet and exercise changes throughout your day. Here's one approach:

   • Breakfast: Drink water instead of orange juice (calories saved: 117)
   • Snack: Have sliced cucumber and a tablespoon of hummus instead of a bag of chips (calories saved: 119)
   • Lunch: Swap out your salad's creamy ranch dressing for fat-free Italian (calories saved: 66)
   • Dessert: Eat half of a cup of strawberries instead of a half of a cup of chocolate ice cream (calories saved: 118).
   • Exercise: Stroll at a moderate pace for 30 minutes (calories burned: 125 for a woman weighing 145)

RELATED: The 13 Most Powerful Superfoods

1. Get Portion Savvy

2. Even if you can't or don't want to tally the calories you eat at every single meal or snack, adopting these little portion control tips can help you consume fewer calories without trying too hard. "In a world where supersize is the new regular, it's easy to undercount your calories," say Sucov and Namkoong. These tips can help you recognize what a healthy portion looks like, which can help you keep calories in check:

   • Think of a tennis ball. It's the equivalent of one cup of food, which is the recommended portion for such foods as pasta, cereal, and yogurt.
   • Don't eat straight out of the container. It's a recipe for mindlessly overeating. Instead, measure a serving size of whatever you're noshing on — almonds, soy chips, or other snacks — and put it on a plate or in a bowl.
   • Use smaller plates. Trick your mind into thinking that you have more food by downsizing your large dinner plate for a smaller salad-sized one. A healthy portion can look teeny on a huge plate but will seem more normal when you shrink its surroundings.
   • Spoil your appetite with nutritious food. Try eating celery sticks with peanut butter an hour before mealtime, My Calorie Counter recommends. You'll eat less at the meal and feel more satisfied later.

Read more »

Healthy, Delicious Alternatives to the Ten Worst Ingredients

Last week I wrote about the 10 Worst Food Ingredients, and why you should avoid buying any products that contain them. The response to those suggestions has been huge, and one of the most popular replies has been...

"Well, what can I eat then?"

We thought you'd never ask.

A general rule of thumb that will keep these unhealthy ingredients out of your body is: Buy organic, whole foods from farmer's markets or grocery stores. But because we can't live by broccoli alone," here are a few of our favorite commercial food and snack products that are loaded with yummy, healthful goodness -- and none of those yucky, toxic food additives. Enjoy!

1. MSG: Not for Me.

Manufacturers claim that monosodium glutamate "enhances" the flavor of their products, but why not start with food ingredients that taste great without this stuff in the first place? Fresh, organic foods are naturally delicious, and don't need chemical assistance to be appealing. When you choose commercial products, consider the following:

Go to the source: Kombu seaweed provides naturally-occurring glutamate and can be added to soups, sauces, and dressings. Kombu is also an excellent source of thyroid-supporting iodine. The thyroid regulates metabolism and mood, two elements integral to your well-being, high energy, and good health.

Label-reading has its limitations: MSG is sometimes sprayed on common foods as they grow in the fields, and thus isn't listed as an ingredient. When organic isn't an option, make sure to wash your non-organic food thoroughly.

Some MSG-free products that we love here at MyHealingKitchen.com include...

Salad dressings: Annie's Organic Dressings, or try our balsamic vinaigrette recipe

Yogurt: Stonyfield Farm organic yogurt, or make your own with our recipe

Soups: Imagine organic soups, or try our Creamy Cauliflower Soup with Roasted Garlic and Crispy Onions recipe:

Chips: Terra Chips, Food Should Taste Good chips, or try our Sweet Potato Chips with Caramelized Onion Dip recipe

Crackers: Annie's, Kashi, Trader Joe's brand items, or try our Flax Sesame Garlic Crackers recipe

2. Aspartame? As If.

When it comes to artificially-sweetened beverages, everyone should just say no. The American Diabetes Association (ADA) claims they're "blood sugar-friendly," but that's just so they can sell their ADA Seal of Approval to diet soft drink manufacturers. (In case you missed last week's Op Ed, click here to read why these sweeteners are so bad for you.)

Sparkling water with juice, cucumber slices, or a citrus peel is a much healthier way to go.

Here are some aspartame-free products that we like:

Calorie-free canned drinks: Knudsen's Sparkling Essence


Yogurt: plain organic yogurt (full-fat is fine) with fresh fruit. If you must, sweeten it with Navitas Naturals low-glycemic yacon syrup or lucuma powder.

Alternative sweeteners we favor: Steviva and Susta

3. High Fructose Corn Syrup? Heck, No!

We believe in minimizing sugar consumption and completely avoiding high fructose corn syrup (HFCS), both of which can do a number on your health and weight.

Here are some wiser choices for items commonly containing HFCS:

Soda: Knudsen's Sparkling Essence or try our Ginger Green Tea Pomegranate Spritzer recipe

Breads: Udi's Gluten Free, Ezekiel breads, or try our Whole Grain Walnut Bread recipe:

Cereals: Nature's Path, Kashi, Mom's Best Naturals, or try our 3-Grain Porridge with Berries and Milk recipe

Lunch meats: Trader Joe's brands, organic brands Ketchup, pizza and tomato sauces: Muir Glen products, or try our Bison Bolognese over Crispy Polenta recipe

Ice cream: Breyer's All Natural line, Dreyers/Edy's, or try our Ginger Ice Cream recipe 

Energy bars: Olympia Granola, Promax, Luna, Clif Bars

4. Agave Nectar: Nix It.

Agave nectar is often thought to be a healthier alternative to sugar or artificial sweeteners. It has more fructose than high-fructose corn syrup, and elevates uric acid levels, which causes chronic, low-level inflammation. Excessive fructose can also lead to weight gain, elevated blood sugar, triglycerides and blood pressure.

Alternatives to sugar: Monkfruit-based Slim-Sweet, Steviva, and Susta. If you don't have blood sugar issues, natural sweeteners such as honey, molasses, and maple syrup are fine in moderation.

5. Artificial Food Coloring: Save the Dye for Your Clothes

Believe it or not, there are companies making food coloring out of real food: For instance,Seelect's food colorings are made out of all-natural plant extracts. And if your child prefers yellow cheddar cheese to white, you can look for cheese colored with annatto, not Yellow #5.

Since artificial food coloring use is so widespread in processed food, the best way to avoid it is to read the labels. When you're cooking and baking at home, we recommend sticking to the natural colors of whole foods, or adding color-rich ingredients such as beet or carrot juice. But if you're in a fix and need to tint something, use...

Natural Food Colorings: Seelect, and Nature's Flavors.

6. BHA and BHT: Beat It.

BHA and BHT are commonly used preservatives. Given their negative health impact, you should avoid products that contain them.

Here are some BHA/BHT-free products that we like...

Cereals: Nature's Path, Kashi, Mom's Best Naturals, or try our 3-Grain Porridge with Berries and Milk recipe

Hot Dogs: Applegate Farms, Trader Joe's house brand

Meat Patties: make your own from organic, free-range, grass-fed ground meat, or try our Buffalo Garbanzo Burger and Turkey Sliders recipes: 

Butter: any organic butter, such as Horizon.

Vegetable oils: Nutiva Organic Coconut Oil, organic grapeseed oil, and for low-heat applications, organic extra virgin olive oil

7. Sodium Nitrate, Sodium Nitrite: So Long!

Sodium nitrate and sodium nitrite are preservatives used most commonly in cured and processed meat and fish. You can continue to enjoy many of these types of items by buying a nitrate- and nitrite-free brand.

Some examples include...

Lunch meat and hot dogs: Applegate Farms, Trader Joe's house brand (they carry other brands that do have nitrates and nitrites), Hormel Natural Choice

Smoked salmon: Vital Choice Smoked Sockeye

Jerky: Jeff's Gourmet Jerky, Wilderville's Country Beef Jerky

8. Potassium Bromate: Pack Your Bags.

Potassium bromate, a carcinogenic additive used to increase volume in baked goods, is banned in the European Union, Canada and California. It is found in most commercial baked goods in the US, including in Wonder Bread, Sunbeam, and Home Pride brands. It's also common in flour, and occurs in some toothpaste and mouthwash brands as an antiseptic.

These yummy products don't contain it...

Breads: Udi's Gluten Free, Ezekiel breads, or try our Whole Grain Walnut Bread recipe

Baked Goods: Pepperidge Farm, Entenmann's, or try our Sweet Potato Citrus Cheesecake with Ginger Crumb Crust recipe: 

Flour: King Arthur organic flour line, Bob's Red Mill, Hodgson Mill

Toothpaste and Mouthwash: Tom's of Maine, Jason

9. rBGH: Return to Sender

Produced by Monsanto, rBGH is a genetically-engineered version of the natural growth hormone produced by cows. rBGH dairy contains high levels of cancer-causing insulin-like growth factor (IGF-1).

It is not required to be listed as an ingredient; you have to look for dairy labeled "No rGBH or rBST."

We recommend...

Dairy Products: Organic Valley, Horizon.

10. Refined Vegetable Oil: Replace It!

Refined vegetable oils (including canola) become rancid and oxidize easily, causing free radical formation. These oils are also high in Omega-6 fatty acid, which is inflammatory and neutralizes the benefits of Omega-3s in your diet. The oxidation effect has been shown to contribute to inflammation in the body.

But you can and should use healthful, healing, organic cold-pressed oils in your diet, such as coconut, hemp, grapeseed and extra virgin olive oil. Here are the brands and products we prefer...

For cooking: Nutiva Organic Coconut Oil, organic grapeseed oil For salad dressings: extra virgin olive oil, hemp oil

For baking: grapeseed oil, Nutiva Organic Coconut Oil

Refined vegetable oil is also found in crackers, granola bars and baked goods.

Crackers: Annie's, Kashi, Trader Joe's brand items, or try our Flax Sesame Garlic Crackers recipe

Granola and Snack Bars: Kashi, Olympia Granola, or try our Fruit, Nut and Coconut Granola recipe

Baked Goods: Back to Nature, Barbara's and Ginger Cookies recipes, or try our Blueberry Bread Pudding recipe:

IN CONCLUSION:

Unless you have diabetes or are trying to lose weight, you don't have to give up your "daily bread" or favorite snack foods in order to steer clear of these toxic food additives.

Making small changes in your diet will improve your health ... send an important message to companies still using these unhealthy ingredients ... support companies who are producing quality products ... and serve as a stepping stone for making even bigger improvements in your diet and healthy lifestyle.

This is certainly not a complete list of all the "good guy" products on today's grocery shelves. If you have other nominees, please leave them as a comment. As I wrote last week, "voting" with your dollars is a powerful and immediate way to influence the quality of food in the supermarket. The more you vote, the faster things will change!

Read more »