BEANS - A SECRET WEAPON INGREDIENT

Beans: Secret Weapon Ingredient

Ahem...allow us to introduce to you one of many Secret Weapon Ingredients. And what, you might ask, are Secret Weapon Ingredients? They are versatile foods that are perfect for mixing into many recipes and dishes and provide a nutritional punch to any meal. They are easy and convenient, and their health benefits are numerous. Do you have trouble making your kids eat healthy foods? Sneak these into their meals and their bodies will be grateful.

Beans
These little guys are a major source of soluble fiber, which keeps the digestive tract moving efficiently and therefore allowing it to absorb nutrients more effectively. Fiber also lowers bad cholesterol levels in the blood. How can you use beans? Replace fatty meat with low-fat beans in some of your recipes. They will make you feel full, so you're less likely to overeat. Add them to salad or soups. For a simple dinner idea, mix beans with brown rice or whole wheat pasta.

NEWS - GROP PREDICTS 522 MILLION COULD HAVE DIABETES BY 2030

Group predicts 522M could have diabetes by 2030

 

GENEVA (AP) — The International Diabetes Federation predicts that one in 10 adults could have diabetes by 2030, according to their latest statistics. In a report issued on Monday, the advocacy group estimated that 522 million people would have diabetes in the next two decades, based on things like aging and demographic changes.

The figure includes both types of diabetes. The group expects the number of cases to jump by 90 percent even in Africa, where infectious diseases have previously been the top killer. Without including the impact of increasing obesity, the International Diabetes Federation said its figures were conservative.

According to the World Health Organization, there are about 346 million people worldwide with diabetes, with more than 80 percent of deaths occurring in developing countries. The agency projects diabetes deaths will double by 2030 and said the International Diabetes Federation's prediction was possible.

"It's a credible figure," said Gojka Roglic, head of WHO's diabetes unit. "But whether or not it's correct, we can't say."
Roglic said the projected future rise in diabetes cases was because of aging rather than the obesity epidemic. Most cases of diabetes are Type 2, the kind that mainly hits people in middle age, and is linked to weight gain and a sedentary lifestyle.

Roglic said a substantial number of future diabetes cases were preventable. "It's worrying because these people will have an illness which is serious, debilitating, and shortens their lives," she said. "But it doesn't have to happen if we take the right interventions."

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Online:

www.idf.org

www.who.int

NEW APP FOR COUNTING CALORIES

November 3, 2011, 2:56 pm

A New App for Counting Calories

By ANAHAD O'CONNOR

 

 The toughest part of counting calories can be figuring out how many are actually on your plate. But what if your Android or iPhone could do it for you?
A smartphone app called PlateMate, developed by former Harvard engineering students and currently in the works, may soon allow you to snap a picture of your food and quickly get a good estimate of its calorie count. Other tools count calories by letting users input the foods they eat, or sending photos out to a nutritionist. A social networking app called Meal Snap allows users to get nutritional breakdowns by taking pictures of their food, though the calorie estimates often fall within a broad range. PlateMate uses a different system of social networking to quickly crunch data and estimate calories, as an article in today’s Boston Globe explains:

In a paper presented last month at a software technology conference, the former students — now employed at Microsoft and Google — showcased their method of using crowd-sourcing to instantly estimate portions and identify foods on a plate, information that can then be fed into a software program to estimate the number of calories. …
PlateMate uses a more complex crowd-sourcing tool, involving sets of individuals — getting small payments to analyze photos on a website — who analyze parts of the food photo, with some identifying the food and others estimating portion sizes. The trick is to have five individuals estimating portion sizes on each plate and then averaging those guesses.

But as one nutritionist pointed out, how can any app decipher what’s hiding inside a quiche or figure out whether the cheese smothering a slice of pizza is regular or low-fat? Still, for the health- and calorie-conscious, apps like this one might one day be a helpful and snazzy new tool on the go.
Smartphone tools and social media have already secured a growing role in health and physical fitness for many Americans. Tens of millions of people looking to lose weight, eat better or stay in shape have downloaded personal training apps like Nike Training Club, exercise trackers like RunKeeper and calorie-counting apps like Lose It! and MyFitnessPal. Last year, Brian Stelter, a media reporter for The New York Times, wrote about losing 75 pounds with the help of Twitter.
What other health and fitness apps would you like to see someday? To learn more about PlateMate, read the full article, “New Harvard App Counts Calories on a Plate,” and then please join the discussion below.

ARTICLE - SODA DRINKERS BEWARE

Soda Drinkers, Beware

Studies now correlate an increase in certain health risks with soda consumption. For four years, researchers tracked the soda drinking habits of 50,000 women. When women went from drinking one regular soda drink a week to at least one a day, they gained an average of 10 pounds during the four year period. An increase in body weight was also seen when consuming fruit drinks, but not with diet soft drinks. In another study of 90,000 women, those who drank soda or fruit drinks daily had about twice the risk of developing diabetes compared with those who drank soda less than once a month.

Currently, the federal government is considering its first-ever warning that soft drinks can cause unhealthy weight gain. While soda sales have nearly doubled during the past 20 years, so has the percentage of obesity. Battle lines are being drawn and the debate is heating up.

• Should a warning be issued concerning weight gain and soda consumption?
• Should there be a ban on soda commercials during children's television programs?
• Should soda be eliminated at school? Currently the sale of soda helps fund many school activities.

Action Sparked: There is strong evidence linking the consumption of soda and fruit drinks to obesity. An occasional soft drink presents no problem, but one or more a day could be disastrous to the health of you and your children.

ARTICLE - 10 BAD HABITS THAT ARE RUINING YOUR SUCESS

10 BAD DIET HABITS THAT ARE RUINING YOUR SUCCESS

The basics of healthy living and weight loss are pretty simple: eat healthy, drink plenty of water, get adequate rest, and exercise 3-5 times a week. These are foundations for a strong, healthy life. But have you ever stopped to think about the things that you do subconsciously that could be ruining your success?

 

Habit 1: Buying low fat

Eating fat does not necessarily make you fat. Yes, you should consider it when buying certain products, but you should also consider that "low-fat" or "fat-free" foods actually have just as many, if not more, calories than their full-fat counterparts. If something isn't good for you, chances are the low-fat version is going to be just as bad, if not worse, because of the added chemicals and low-performing carbs that quickly turn in to sugar. Just stick to the basics and think about the consequences of the seemingly "guilt-free" mantra of the fat-free and low-fat products.

Habit 2: Using exercise as an excuse to indulge
Going on a walk for 20 minutes does not justify a free-for-all at the buffet. Keep your goals in check and your splurges or "cheats" to a minimum. Instead, have a cheat-free Mocha Cream shake with a splash of skim or almond milk or the WonderSlim Double Chocolate Cake with a bit of sugar free chocolate syrup.

Habit 3: Skipping meals
You get busy and you forget to eat. Little do you know that what you area actually doing is sending your body into prime fat-storage mode and increasing your chances of overeating at your next meal. Also, skipping breakfast can set your whole day up for failure. Make sure to stock up on oatmeal and cereal or quick and easy on-the-go protein shakes.

Habit 4: Eating "free" foods served at restaurants
It's safe to say we all know that we should pass on the bread or chip basket. This habit is a tough one to break, but there are some simple tips that should help you pass on the basket. 1-Ignorance is never bliss. One basket of chips or 3 bread sticks can add as many as 450 calories to your meal. Think about that the next time you reach for a fried tortilla chip. 2-Ask the server ahead of time to skip the basket all together. This might cause unrest at your table but it is in the best interest of everyone. 3-If push comes to shove, order a small plate, separate out a small amount and don't go back for more.

Habit 5: Drinking diet soda
The harmful effects of diet soda have been a hot topic in health news lately. Did you know that the artificial sweeteners in the "diet" soda could be triggering appetite cues, causing you to unconsciously eat more at meals? Try to break this bad habit and limit yourself to one diet soda a week if necessary, eventually cutting them out all together.

Habit 6: Picking the wrong workout partner
If you can't find someone as motivated as you are, then it's better to just leave them at home. You need someone who enjoys exercise and can finish what they start. You are more likely to stay committed if the person is likeable, fun to be around, and moderately knowledgeable on proper exercise techniques.

Habit 7: Putting serving dishes on the table
The Obesity Journal found that setting out food "family-style" will cause you to consume 35% more over the course of the meal. When going for seconds requires leaving the table, most will hesitate to go back for more.

Habit 8: Eating too fast
A study in the Journal of the American Dietetic Association reported that slow eaters took in 66 fewer calories per meal. If this was accomplished at ever meal, you could melt off 20 pounds a year. Setting down your silverware after every couple bites should be on the top of your list of new healthy habits.

Habit 9: Taking big bites
According to American Journal of Clinical Nutrition, people who take large bites consume 52% more food. As a rule of thumb: smaller bites equal a smaller waistline.

Habit 10: Failing to plan
Remember this mantra: Failing to plan is planning to fail. You should always have healthy snacks on hand and some type of meal plan for the week. Being ready for sudden cravings can ultimately be the best secret weapon against weight gain and getting over stubborn plateaus.

HUMOR - DIET ADDITIVE

During one of our weekly weight-loss classes, the group leader was extolling the merits of the program's prepared-food products.

She raved about the rich, delicious flavor of the imitation chocolate fudge and the nondairy pops, assuring us that we could eat them without the least fear of ruining our diets.

The woman next to me nodded her head emphatically and then whispered, "They're even better when you spread peanut butter on them!"

ARTICLE - BEATING RESTAURANTS AT THEIR OWN GAME! - Over A Dozen DIning Out Tips

Beating Restaurants at Their Own Game!

Over a Dozen Dining Out Tips

-- By Becky Hand, Licensed & Registered Dietitian

Does your favorite restaurant serve piles of tempting foods on platters rather than plates? Are the biggie-sized meals at fast food restaurants trapping you into overeating? How do you deal with a bountiful breadbasket? Eating out is fun and relaxing, but you can make it healthier. Use these tried and true suggestions the next time you lock up the kitchen and step out for a meal:

• Never go out while hungry. You’ll find yourself nibbling on everything that comes your way.
• Foods that are grilled, baked, steamed or broiled provide healthy, flavorful alternatives. Ask how an entrée is prepared to ensure that your selection is not swimming in butter or other fattening sauce.
• For pasta selections, choose a marinara sauce instead of a white cream sauce.
• Order a healthy appetizer, salad, or small-sized entrée for your meal.
• Select white chicken or turkey meat rather than dark meat, and have the skin removed.
• Avoid the "all you can eat" and buffet-style restaurants.
• Split a meal with a friend.
• Get a doggie bag before the meal and put in a portion of the food when it is first served.
• Avoid foods that have been prepared in heavy cream.
• Eat slowly! Put your fork down between bites. It takes the stomach about 20 minutes to realize that it is full.
• Order your salad or potato with the dressing, butter, sour cream, gravy and other extras on the side.
• Trim all visible fat from meat.
• Select fresh fruit, sorbet or frozen yogurt for dessert.
• Watch the alcohol… it is loaded with calories and can lower your defenses against food, causing you to eat more.
• Beware of the breadbasket. It comes early and can be refilled several times. Ask that it be brought with the meal and limit yourself to one serving.
• Water is your best beverage choice. Order diet pop, tea, and coffee with artificial sweetener. Go light on the sugar and cream.
• Don’t be afraid to special order menu items.

The key is to plan what to order in advance and stick to it. Decide on your priorities before going to the restaurant and avoid looking at the entire menu. Find what you had decided on and close the issue. Then, simply do the best you can with some smart choices. If you came for the burritos, then avoid the beans and rice. If you are there for the cheesecake, order a light meal or salad, with dressing on the side. With a few simple strategies, dining out does not have to totally destroy your dieting efforts.