Blog & Newsletter Archives

In the continuing battle of which diet is best for you, a recent study at Brigham and Women's Hospital in Boston has reignited a debate. The low-fat diet was the popular wisdom yet researchers that studied subjects on one of three diet regimens: a low-carb diet, a low-fat diet or a Mediterranean diet found that those on the low-fat diet lost the least weight – about 8 pounds over 2 years – but also bestowed the least health benefits. Those on the low-carb diet lost the most weight – about 12 pounds – and had better cholesterol levels. Those on the Mediterranean diet lost about 10 pounds and had better blood sugar levels.

Lead study investigator Dr. Neir Stampfer said "The main findings are that low-carb – as long as the protein and fat sources are healthful – and Mediterranean diets are good, and even preferential diets for weight loss, and they are safe." Some experts feel that the Mediterranean diet is one that dieters are more likely to stick with for an extended period of time.

As always, many in the medical community feel the study highlights that weight loss can be achieved in a number of different ways, and rather than focusing on one single diet plan, the better approach is to take the best elements of each diet and combine them into a plan that works for the individual with specific health needs. So if you want to cut some carbs, eliminate refined starches and refined sugars. If you want to cut some fat, eliminated trans fats and saturated fats.

What's the difference between regular yogurt and Greek yogurt? Which fruit is better, an apple or an orange? Here's the answer and some other interesting food tidbits.

Greek yogurt beat regular yogurt. Greek yogurt has twice as much protein than regular yogurt.

Orange beats apple. They have similar amounts of calories and fiber, but oranges have more Vitamin C.

Red pepper beats green pepper. Red peppers have eight times the vitamin A.

Goat cheese beats feta cheese. Goat cheese has half the cholesterol and a third less sodium.

Green tea beats coffee. Green tea contains antioxidants that ward off diabetes and certain cancers.

Rainbows aren't just what you see after a rainstorm, a rainbow diet has health and fitness benefits. According to a National Health and Nutrition Examination Survey, only about 10 percent of Americans eat enough fruits and vegetables. Phytonutrients are part of the chemical makeup of fruits and vegetables and are often categorized by color. Think of your plate as a blank canvas and create a rainbow of healthy colors.

Green which promotes healthy cell growth, eye health, liver and arterial function. Think spinach, kale, broccoli, green beans, green peppers.

Red which provides immune system support and DNA integrity. Think cherries, cranberries, red apples, tomatoes, pomegranates, radishes and raspberries.

White which maintains healthy bones, circulatory health and reduces inflammation. Think pears, garlic, onions, cauliflower, mushrooms and horseradish.

Purple/Blue which boosts cognitive health, cardiovascular health, and antioxidant protection. Think plums, beets, blackberries, blueberries, grapes, eggplant and black currants.

Yellow/Orange which promotes eye health, immune function, hydrates skin and supports growth. Think corn, pineapples, passion fruit, lemons, oranges, pumpkins, carrots, sweet potato and cantaloupe.

People who eat foods containing omega-3 fatty acids like salmon and tuna, have a better handle on their emotions and are more likely to be upbeat and agreeable, says Sarah Conklin, Ph.D., a professor of psychology and neuroscience at Allegheny College in Pennsylvania. The American Heart Association recommends eating two four-ounce portions of fish twice a week. But don't overdo it: Stick to one can of albacore a week to avoid mercury poisoning. Walnuts and flaxseed are also packed with the get-happy proteins, which have been proven to prevent heart disease.

Last time, I talked about the importance of water in heat like we're going through because of water lost due to perspiration. This time, I'll talk about water and it's effect on your skin and how to use water specifically to help you look and feel younger. Water is your body's number one ally to promote lucid, clear-loking, supple skin. For longevity and looking and feeling younger, you need to consume eight ounces of water for every 14 to 20 pounds of body weight you now carry. If you're active or under a lot of stress, you'll want to be closer to eight ounces for every 14 pounds of body weight. Start first thing when you wake up because after hours of sleeping, your body becomes dehydrated and it needs immediate relief when you wake up. During the day, the easiest way to get water is to simply have a jug by you at all times. I carry around a stainless steel water bottle with me that holds 24 ounces. If you sip on water all day long, you'd be surprised how very much water you get in by the end of the day. At the end of the day before going to bed, another eight ounces. So there you have it – water is your first step in an anti-aging regimen.

The average person can lose anywhere from 500ml to 3 liters of water per hour through perspiration. However there are many factors that go into how much water a person can lose in one hour such as temperature, humidity, level and intensity of activity, and body weight. So on a day like today where it is warmer than usual, you might want to increase your fluid intake. Also, when we sweat we also lose sodium so you need to replace your electrolytes as well. Just beware of sports drinks that are high in calories (and sugar).

Save 200 Calories A Day

Simple tweaks to your eating could save you 200 calories a day. In one year, that adds up to 20 pounds! Here are some simple suggestions:

Substitute yogurt for mayo – Use 2% Greek yogurt which has the same texture but only 75 calories for half a cup versus 450 calories for mayonaise

Skip the cheese – Build a healthier sandwich and hold the cheese. Use veggies or go gourmet with slices of apple and pear

Makeover your milk shake – use 1% milk with a cup of unthawed unsweetened frozen strawberries

Spice up your salad – when order salad out, ask for salsa or pico de gallo instead of dressing. Half a cup of salsa has 35 calories and almost no fat

Beat the office munchies – avoid the temptation of the vending machine by chewing a piece of fruit-flavored sugar-free gum. There are all kinds of tropical flavors like mango and sangria so you can feel like you're indulging when you're not

Breakfast of champions – Instead of a bagel with cream cheese, have a whole wheat English Muffin with two tablespoons of fat-free cream cheese

Water, water, water – People forget that calories come in liquid form, replace one 20 oz bottle of soda for water and you'll save 200 calories

Women spend billions of dollars every year on skin creams to prevent aging and sunburn. According to British researchers in a study presented to the British Society of Investigative Dermatology, perhaps they should eat more tomatoes. Women were fed either tomato paste and olive oil or just olive oil for 12 weeks and received high doses of UV light before and after the study. Women eating tomato paste tolerated the harmful rays 33 perent better than those consuming the olive oil. Tomatoes contain a powerful antioxidant called lycopene, which is able to neutralize UV light. Tomoato paste offers protection from the sun equivalent to a sunscreen with an SPF factor of 1.3 so don't depend on it to prevent skin damage when you go out into the sun.

Beer isn't all carbs and empty calories: It's also a rich source of silicon, a bone-building nutrient that can help ward off osteoporosis. But not all brews are created equal. Silicon levels vary depending on the brewing proess, says Charles Bamforth, Ph.D. of the University of California at Davis. Bamforth and his team measured the silicon content of various brew types and identified those that contain the most of the bone builder. Enjoy a glass of one of these pours to fortify your frame:
-India Pale Ale such as Sierra Nevada Torpedo Extra IPA has 41 milligrams of silicon per liter
-Pale Ale such as Bass Pale Ale has 37 milligrams of silicon per liter
-Ale such as Bard's has 33 milligrams of silicon per liter
-Regular Lager such as Budweiser has 24 milligrams of silicon per liter
-Wheat such as Samuel Adams Summer Ale has 19 milligrams of silicon per liter
-Light Lager such as Amstel Light has 17 milligrams of silicon per liter

One of the Fitness Forums that I follow recently featured Dr. Oz's B.E.A.C.H. diet that featured three working moms from Detroit. In four months they'd lost between 30 and 60 pounds apiece. Here's what the B.E.A.C.H. diet entails:

B – Breakfast. Eat shortly after you wake up each day. It kicks your metabolism into gear and studies show that people who eat a healthy breakfast lose more weight than those who don't.
E – Eliminate Simple Carbs (also Exercise Every Day). Eliminate white rice, white potatoes, anything made with refined white flour or sugar. Don't overlook liquid sources such as soda and energy drinks. They're digested very quickly, causing wide swings in blood sugar that have you feeling hungry again not long after you've eaten. Go for complex carbs in fruits, vegetables, and whole grain breads and pastas. The exercise part of the diet was done by the housewives six times a week. Cardio will burn off calories, whie strength-training or core workouts (Pilates) will build and tone muscle, which will help you burn more calories overall, even when you're not exercising. "Muscle burns several times more calories than fat," explained Dr. Oz. "More importantly, you burn more calories between muscle-burning workouts that the actual workout, which is the opposite of what happens when you just walk or run."
A – Antioxidants. Load up on the fruits and vegetables that are high in antioxidants. These help reduce inflammation in the body, which indirectly helps with weight loss. "Inflammation contributes to chronic stress in the body, which activates certain receptors in the brain that lead us to overeat."
C – Chocolate (specifically Dark Chocolate). Every diet needs a little splurge and the B.E.A.C.H. plan builds it right in with dark chocolate (just don't overdo it). A nibble of dark chocolate will satisfy a sweets craving. Look for brands with 70 percent cacoa, and dark chocolate is another gold mine of the same kinds of antioxidants that work behind the scenes to help reduce inflammation.
H – Hydrate. This is especially important during the summer because you can lose a lot of fluids through sweat. Staying hydrated also plays a big role in weight loss because we often mistake thirst for hunger and grab a snack when what we really need is something to drink. Skip the soda, beer, juice and sports drinks that are loaded with calories and sugar, your best bet is water or selzer with a splash of fruit juice.

Looking for something fun and healthy to do this weekend. Head over to Navy Pier June 5 and 6 for NBC5's Healthy Living Expo. It's being held in Festival Hall A from 10AM to 5PM on Saturday, 11AM to 4PM on Sunday. Among those appearing at the Expo is Bob Harper from The Biggest Loser for all you Biggest Loser fans (he'll be there on Sunday from 12PM to 2PM). The expo is free of charge.

When it comes to seasonal allergies, research has found that a little music – specifically humming can help you breathe better. Humming opens the ostia, which connect the sinuses to the nasal cavities, let you take in air more easily, explains Timothy McCall, M.D., author of 'Yoga As Medicine'.

Sit in a comfortable position, take a deep breath through your nose, then let out a high-pitched humming sound as you exhale through your nose. You should feel a vibration in your nose, as well as in your chest and head. McCall notes that humming tends to lengthen your exhales, making this another good breathing technique for those suffering from anxiety. Continue for up to 10 minutes.

We're constantly exposed to all kinds of sights, sounds and emotions that send our nervous system into overdrive. But this can cause long periods of heightened blood pressure, adrenaline production and heart rate – all of which are linked to heart disease. Breathing better can squash high blood pressure and elevated heart rate by activating that same relaxation response via your parasympathetic nervous system.

Alternate Nostril Breathing is a technique that lowers your pulse rate and diastolic blood pressure according to a study at Nepal Medical College. David Magone, founder of the breath-oriented PranaVayu yoga practice explains: Sit cross-legged and close your eyes. Use the thumb of our right hand to block your right nostril, and inhale deeply through the left for about six seconds. Now cover your left nostril with the fourth finger of your right hand, release your right nostril, and exhale slowly for six seconds. Then block your left nostril, inhale through your right side for six seconds, cover your right nostril, release and exhale through your left for six seconds. Repeat the entire sequence for at least two minutes.

You do it up to 22,000 times a day but most of us spend our entire lives breathing the wrong way, which can have some surprising negative effects on our health. Science shows that proper breathing can help ease an overstressed mind as well as play a big role in averting or alleviating heart disease, allergies, and weight gain. "Breathing is so simple – and free! People can't believe it works as a healing and preventative tool," says Herbert Benson, M.D. and director emeritus of Boston's Benson-Henry Institute for Mind-Body Medicine at Massachusetts General Hospital.

Today, a breathing tip to alleviate stress. The average person takes about 15 breaths per minute but when you're anxious, people tend to limit their breaths. If you're feeling stressed , aim for six or seven slow, deep ones. A technique suggested by James S. Gordon, M.D. founder and director of the Center for Mind-Body Medicine in Washington D.C., involves inhaling through the nose and exhaling through the mouth, while keeping your stomach relaxed. To help yourself focus, slowly say the word 'soft' in your head while inhaling, and speak the word 'belly' as you breathe out. This technique can stimulate your vagus nerve, a central part of the parasympathetic nervous system, which runs through your abdomen and chest, and back to your brain stem.

Happy Cinco de Mayo!

Pile on the salsa today in celebrating Cinco de Mayo. Salsa is teeming with disease-fighting nutrients as well as knock-your-sombrero-off flavor. Black beans have heart-healthy fiber and tomatoes have lycopene. One of my favorites is a Mango Salsa that I get at Whole Foods. Mango has massive amounts of Vitamin C and antioxidants. So enjoy and Olè!

In a word, yes. This is a postworkout drink that helps torch fat. According to an article in Sports & Exercise, women who drank skim milk afer exercising lost 3.5 pounds of fat in 12 weeks. Those who sipped sports drinks ended up gaining weight. Milk's protein improves the body's ability to burn calories and build muscle.

If you're like me, I can only be on a treadmill for a short time before I get bored. That's why I enjoy running outdoors, but not everyone enjoys running. What are some other ways you can get cardio into your routine? There are many excellent cardiovascular activities out there that you can do indoors or outdoors, alone or with a friend. If you're new to working out, I suggest starting with indoor or power walking, light jogging, or even alternating between the two, until you get your body used to activity. Swimming and water aerobics are also highly effective forms of cardio (and toning) exercise — especially if you have joint or knee problems. If you're feeling adventurous, try in-line skating, a dance class, or kickboxing. I have a client that does Zumba (a popular fitness program that uses Latin music) with her daughter. Call a friend who's also trying to get in shape and ask her to join you on a bike ride or in a game of tennis! The possibilities are endless!

Spring is in the air, the Cubs Home Opener is today, and the days are getting longer. Do your eating habits change with the season change? You should 'think spring' with your food choices as well. Instead of sticking with old favorites, and now is a good time to become adventurous with your fruits and vegetables. With the approach of spring, farmers markets begin to appear. Do you have a favorite farmers market? Start off your spring by trying something new.

Spring is here and hopefully warm weather. It's time to dust off your workout clothes and head outside. If you need an exercise buddy, you should consider the four-legged variety, according to research presented at the Conference of the International Society for Anthrozoology. Volunteers walked five days a week with either a dog or a friend or spouse. At the end of 12 weeks, the dog walkers were more fit and could hoof it faster than those who'd walked with people. Attitude is contagious, say researchers. Dogs are always eager to go outside, and that enthusiasm spreads to their human companions. On the other hand, the two-legged workout partners discouraged each other with excuses like "I'm too tired today." Another canine bonus: You won't get away with slacking off. "Dogs need to be walked frequently," says researcher Rebecca Johnson, Ph.D., at the University of Missouri.