healthy-habits-related stories
5 Healthy Habits of Women Around the World
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| Women in other countries are healthier, and now, we know their secrets! Photo: Cavan Images, Flickr |
Women's Health magazine took a look at some of the healthy things women in other countries do and came up with great, easy ways for us to incorporate some of those habits into our lives. No, we're probably not all going to suddenly become faux-Norwegians, eating vegetable soup with a bit of fresh fish for the majority of our meals or walking for our main mode of transportation. (There's a reason Norway is approximately 20 years behind the States on the obesity curve.)
But, taking a few tips from foreign lands could make a big difference.
Sugar Facts - Do You Know Yours?
As Jonny reminded us a couple of weeks ago, despite its "all-natural" status, we still need to keep sugar at arm's length. Held up to its competitor, high fructose corn syrup, it might look like the lesser of two evils. But just because it's a "better" choice, doesn't make it a good choice. Sugar is still empty calories no matter how you look at it.Sometimes, though, the food that sugar is wrapped in is not. For instance, Oreo cookies are a clear-cut food to avoid and eat only in moderation. But apples have sugar and are rich in fiber, vitamin and minerals too.
That's not the only surprising thing about sugar. Think you know everything there is to know about the sweet stuff? Take this sugar facts quiz from AOL Health and you might be surprised by what you learn about sugar, sugar substitutes and artificial sweeteners.
Binge Eating an Unknown Eating Disorder
Though anorexia and bulimia get a lot of press, little attention is paid to the most common eating disorder: Binge eating. Binge eating can lead to obesity, diabetes and depression, and while many people overeat now and then, binge eating disorder involves frequent out-of-control overeating, and it can cause a person to feel shame, anxiety or guilt.
A recent study out of Dalhousie University found that perfectionists, especially, can be at risk of developing binge eating disorder. Binging is a form of escapism -- "Think about it -- when was the last time that you were rapidly eating a pizza and pondering a major life decision at exactly the same time?" study author Dr. Simon Sherry asks Science Daily -- so perfectionists may turn to binge eating as a way to distract themselves from overwhelming, negative feelings.
Card-carrying perfectionists -- binge eaters or not -- might be able to relate to this. When a perfectionist sets a goal and it isn't reached, it creates difficult feelings. Sherry's study found that a particular sub-group of perfectionists -- those who feel they're being judged by others -- are at a heightened risk of turning to food for solace.
Healthy Fast Food - Good Choices Gone Bad
Diet & Weight Loss, Nutrition & Supplements
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Three small studies turned up this conclusion, and it's an intriguing finding. Study author Keith Wilcox attributes it to the "licensing effect." You know how sometimes after a long run, you think to yourself, "Well, I can indulge at dinner tonight, I worked out." The same appears to happen in the brain when salad or other healthy choices show up on a fast food menu. "People give themselves license to eat more indulgently because there is a healthy option," Wilcox tells That's Fit.
Smart Food Choices
By Liz Neporent
When it comes to making good food choices, conventional wisdom seems to be a moving target. Think you're up on the latest nutrition facts? Test yourself to see which of the following food pairs is the healthier choice.
Farmed or Wild Salmon?
Farm-raised salmon contain 13 times more cancer-causing pollutants than salmon caught in the wild. Since the bulk of the contaminants are stored in fish fat, you can eliminate them by removing the skin and grilling thoroughly -- but this also reduces heart-healthy omega-3 fatty acids.
Ketchup or Tomatoes?
Organic ketchups -- typically darker in color compared to non-organic brands -- are the best source of lycopene, a chemical that reduces the risk of heart disease and fends off many types of cancer. Ketchup contains about five times as much lycopene per weight as a tomato.
Cloudy or Clear Apple Juice?
The murkier the juice, the higher the antioxidant count -- up to four times higher than the sparkling version, according to a brand new Polish study. Though clear is more attractive, it's been processed to remove apple solids, diminishing many of the health benefits.
Butter or Margarine?
Believe it: Butter is the better choice. Both butter and margarine are high in calories and saturated fat but traditional margarines also delivers two to three grams of artery busting trans fats per tablespoon. A recent slew of new heart-smart margarines are trans fat free and can actually help lower cholesterol.
Red or Green Pepper?
All bell peppers are deliciously healthy because they're low in calories and high in vitamins, antioxidants and fiber. But when green peppers are ripened to red they become true nutritional champs by supplying a generous dose of lycopene and 50 percent more vitamin C as well.
Black Tea or Tea With Milk?
Hold that splash of moo juice to your spot of tea. A German study found that all of tea's cardio-protective effects are canceled out by adding milk. Milk proteins called caseins decrease the amount of catechins, the compound found in tea shown to guard against heart disease.
Bottled or Tap Water?
The thirst for bottled water has nearly doubled in the past decade despite the fact that it offers no real health benefits. A four-year study judged it no safer or cleaner than regular tap water. Bottles gobble up natural resources and cost up to 10,000 times more than turning on a faucet.
Low Fat or Full Fat Dairy?
More than 19,000 women who ate at least one serving of full fat dairy each day put on less weight over the long term, according to a Swedish study . Low-fat dairy didn't seem to prevent a bulked up waist line but researchers are unclear why.
In one study, Wilcox gave participants -- college students -- two different menus. One had french fries, chicken nuggets and baked potatoes. The other had all three choices, plus a salad. Participants were three times more likely to choose fries when offered the menu with the salad than without.
Are Raw Veggies Healthier Than Cooked?
First, let's clear up that myth. According to Scientific American, cooking actually enhances the nutritional value of several different kinds of vegetables. Powerhouse antioxidants like lycopene and cartenoids increase when veggies like tomatoes, carrots, cabbage, spinach and peppers are boiled or steamed. On the other hand, my beloved broccoli might actually be healthier raw, since cooking destroys an important enzyme. And while cooking boosts the beta carotene in carrots, it lowers the overall level of polyphenols.
Confused yet? Me too. Scientific American cuts to the chase for us: Cooked and raw veggies both offer a boost in certain nutrients and antioxidants. If you're unlikely to eat vegetables at all unless they're cooked, then by all means, toss some extra broccoli into your stir fry. But if your idea of a great snack is a bowl of chopped, raw veggies, then go ahead and eat up. The more you enjoy your veggies -- cooked or raw -- the more that you'll eat.
Recession - It Might Be Good for Your Body
Cutbacks in jobs or income: Bad. Cutbacks in recession-related smoking, overeating and drinking: Good. Despite the age-old idea that people drown their sorrows in times of stress, evidence shows that people are actually indulging less often in vices like eating out and drinking alcohol due to recession woes.Could the recession really turn out to be good for America's health? If the stress doesn't get to us, it just might. Sales of cigarettes and liquor are down, and people are eating fewer restaurant meals, which, when not chosen carefully, can be over-sized and filled with fat and sodium. Keeping an eye on the bottom line might just end up being good for our collective waistline.
Andy Delony of the Michigan Restaurant Association acknowledges that the recession has been tough for restaurants in his hard-hit state. "Michigan led the nation into the economic doldrums," Delony tells That's Fit. He says, "It's never been harder to operate a restaurant." Eating out is still a significant part of people's lives, says Delony, but even those who aren't finding themselves challenged economically are still watching their dollars more carefully.
End Emotional Eating for Good
There are a lot of reasons people overeat, and more often than not, hunger isn't one of them. Do you eat because you crave a taste or texture, or because you're bored or upset? If you're taking your hunger cues from your brain or your taste buds, rather than your stomach, it's really easy to overeat.Any emotional eater knows that it's a lot harder to control this kind of overeating than typical cravings, but it's not impossible. If you recognize one of the emotions below as a trigger for overeating, try some of these tips from AOL Health to get your emotional eating under control:
- Boredom: Find a new way to engage in life. Take a walk, try a new hobby or call a friend.
- Sadness: Comfort foods are "comforting" for a reason. But they really only make you feel better for a minute or two. Find a healthier way to heal yourself -- hang out with friends, walk your dog or take a class.
- Anger: Chewing something crunchy can actually relieve stress, but the after-effects can leave you mad at yourself. Try chewing gum instead.
- Sleepless: Don't cure your insomnia with a midnight snack, put something warm and caffeine-free -- like decaf tea or milk -- in your belly.
Do you struggle with emotional eating? What tips and tricks do you use to control these types of cravings?
Scarlett Johansson, Public Transit and Smoothies - Week in Review - March 30 to April 5
Ready to take on those unhealthy eating habits? Maggie's got three tips for nixing those bad habits once and for all. (Hint: Quit eating in front of the TV.)Scarlett Johansson slims down for "Iron Man 2," but 55 percent of "That's Fit" readers think she looks healthier with her curves.
Caffeinating before a workout -- do you do it? Eighteen percent of you said yes, but only because you're caffeine users anyway.
Can't get rid of that cellulite no matter how many squats and lunges you do? Do what celebs like Kim Kardashian and Marisa Miller do and camouflage those lumps and bumps with a good moisturizer and a little bronzer.
Next time you're at the gym, Fitz wants you to remember this: Smoothies are great as an occasional dessert, but they are not a required snack after your workout.
Remember the can't-look-away grossness of "This Is Why You're Fat?" Now there's a healthier version, "This Is Why You're Thin." Check it out!
Diet and exercise isn't about creating the perfect body, it's about taking care of the body your momma gave you. Laura teaches us how to love our bodies, Hollywood perfect or not.
Live too far from work to commute by foot or bike? Try public transit. It still beats driving your car for personal fitness.
Eight weeks after her arm lift, Karla's ready to go sleeveless. Read more about her surgery and recovery. Are you ready to bare your arms this spring?
Feeling angry? It's not doing much for your waistline. In fact, research shows that angry men gain more weight. Don't worry, Jacki's got some tips to help you keep that temper under control and avoid emotional eating.
Work Exercise Into Your Day 10 Minutes at a Time
Visit a local gym on January 5th and you'll find it crawling with newly resolute members, determined that this is going to be the year they stick to their exercise goals. Go back and visit on February 5th and all those newbies will be long gone. Many people fail at exercise, and I think I know at least one reason why.
Maggie recently asked That's Fit readers if they were all-or-nothing thinkers, and 32% of you said yes ... when you mess up, you give up. Ever slipped up and had a donut at the office, even though a yogurt was waiting for you in the fridge? If you're an all-or-nothing thinker, that donut canceled out your diet for the day. Well, today's shot, you might have thought. Might as well start over tomorrow.
The same goes for exercise, I think. If we can't squeeze in a 45-minute walk on the treadmill or our favorite fitness class, well, might as well take the day off. But research has shown again and again that fitness isn't like that. Your body doesn't care if it happens all at once or if it happens on your favorite fitness machine. It knows nothing about schedules and routines, or that today was the day you were going to work your abs. It just wants to break a sweat -- on a regular basis.
This week on "Walking the Walk," I'm going to spread 30 minutes of exercise out over the course of the day. Will it still feel like I worked out? We're about to find out.
Cardio Workouts, Metabolife and Jemma Arterton - Week in Review - February 16 to February 22
Diet & Weight Loss, Fitness, Celebs & Entertainment
Could you give up your cardio routine and still be fit? There are trainers who think cardio is totally unnecessary. Jacki's not giving up her cardio routine, though. Would you?Easy button alert: Jonny's got the most effective weight loss tool ever ... and it's totally free.
Cutting calories isn't hard, says Fitz. Here are a few techniques for cutting 100 calories out of your diet.
Outdoor workouts never looked so fun -- or painful. "The Biggest Loser" contestants take their workouts outside and end up in a mud-wrestling match.
They say you can lose five pounds just by standing up straight. So check out these four exercises to improve your posture.
Metabolife mastermind Michael J. Ellis is released from prison, just as his book hits the shelves.
In Hollywood, a healthy body gets criticized for being fat. But Bond girl Jemma Arterton refuses to go the Hollywood super-skinny route.
Barbie's puts on weight in a new ad for Active Life. But we wonder: Is shame a healthy way to get people to exercise?
Once a sprinter always a sprinter? Jean Hirst, 72 and a former sprinter, chases down three teen girls who steal her purse, despite not having run a race in 50 years.
Kill your cravings with celery juice? Kristen says it just might work, but you'll have to choke down a glass of celery juice to find out. Has anyone ever tried this? Does it work?
Have a great week, everyone!
Weight Loss Bets at Work - Can They Go Too Far?
Earlier this month, we talked about betting on weight loss and that money has been found to be a short-term incentive for people looking to lose weight. But one questioned remained: It might motivate people to lose weight, but is it a healthy idea?Here's one big red flag: Blogger Carrie shares her story of a workplace "wellness" program that got so intense, she actually had to quit her job. Carrie says, "....I lived with calories, fat grams and sugar grams labeled on the coffee creamers, having the bowl of chocolates I kept on my desk forcibly removed (by vote, no less! And might I add that I did not get to vote in this Survivor-esque "election"), and as much food/weight chatter going on outside my head as there was inside..."
I'm sorry, but you just do not mess with a woman's bowl of chocolates.
Add It Up - What's the Cost of Your Unhealthy Habits?
How Fido Helps You Get Fit
Those of us with canine companions know that getting a dog is hard work -- but not only is it emotionally rewarding, having a dog helps you get fit too. Singer Fergie and her new husband Josh Duhamel know -- they're about to adopt a third pooch into their fur family. And obviously it's working for them. Yes, Fido helps you get fit, according to this article. And I believe it because here's the thing about having a dog -- you have to walk it. Which means you have to walk. Every day. I dog sat for a couple of months in the summer and it helped me get in even better shape because I had this gigantic ball of energy barrelling up and down hills that I had to follow.
I'm not saying you should get a dog just as an exercise device. But if a pooch is in the cards for you, don't fear the daily walks -- they'll do you a world of good.
Shake That Booty, Says Government Official
Don't you think the world would be a better place if we danced more? Ellen Degeneres thinks so, and so does a prominent British minister, who thinks we should all shake our booties a little bit more than we're used to. And it's not because health secretary Alan Johnson likes seeing the flailing-armed moves of thousands of pasty Brits, it's because he thinks dancing is the answer to solving the obesity crisis we're in the midst of. "The point about dance is you don't have to be a professional," he said recently. "You don't have to be brilliant on your feet but it gets you moving and that is what all of us need. We evolved as human beings to find food scarce and to expend a lot of energy. Now we live in a society where energy-rich food is abundant and labour-saving technology is ubiquitous."
I think he's right. We need to find some way to work off our calories, and dancing is sure more appealing than jogging.
If you're not into dancing yourself, tune in to Dancing with the Stars Season 8 and watch these 13 stars shake and shimmy their way to fitness.
(via Calorie Lab)
Healthy Eating - Affordable Where You Live?
I've always lived in a large city, and while I sometimes curse the long line-ups, traffic jams and expensive house prices that come with being in the heart of things, I don't know how I'd get by without having everything I need close by, at my disposal. And I didn't really stop to consider how lucky I was until I read this article on how food costs vary widely across Canada, with rural areas paying up to six times what I would pay for some fresh produce. In fact, according to recent estimates, "47 per cent of Canadians occasionally go without fresh fruit, vegetables, whole grain and dairy products or lean meat or fish because they cost too much. " Yeesh. So nearly half of us can't afford to eat well?
In tough economic times, it's hard to say whether I would still eat bananas if I had to pay $3.54 per lb, rather than $0.59, or if I would be able to splurge on free-range meats and organic snacks over other options. But ultimately, I think it comes down to choice -- I would pinch my pennies to eat fresh produce rather than spend them on junk food. What about you?
10 Essential Diet Basics
Eat a diet full of color
Colorful fruits and vegetables are stocked with fiber, vitamins, minerals, and antioxidants. They're low in calories and can help you stay satisfied longer.
Eat whole grains
Unlike white products, whole grains are unrefined products with their nutrients and fiber intact. Make your grains 100% and they'll help you maintain blood sugar levels with less spiking and crashing throughout the day. They'll also keep you satisfied longer.
Eat good fats
Not all fats are bad. Some fats are good for us -- like olive oil instead of butter or margarine, and some nuts and seeds.
Eat often
Start with a hearty breakfast and commit to eating throughout the day to keep your metabolism stable. Aim for three meals a day, plus a few healthy snacks too.
Snack before meals
Snacking before dinner won't ruin your appetite. It may actually help it. Healthy snacking can prevent you from overeating come meal time.
Eat whole, fresh foods
Whenever possible, purchase fresh foods and avoid the pre-packaged items lining the shelves at your local grocery store. These foods are typically higher in calories, fat, and sodium and have depleted nutrients due to preservatives.
Keep moving
Our bodies were designed for movement. And we need daily exercise to keep them strong. Exercise is good for our muscles, our hearts, even our sleep patterns.
Treat yourself
It's OK to indulge once a while. If we don't, deprivation sets in and so might overindulgence. So have your cake -- just have it moderation.
Decipher food labels
Read your labels. And make sure when you review the details you understand whether the calories and fat listed are per serving or for the entire container. And if there's a word you can't pronounce, it's likely something you don't need to ingest.
Beware of liquid calories
One 12-ounce can of regular soda can contain 10 teaspoons of sugar and enough calories to ruin the day. Sure to add weight, these drinks should be replaced with water.
