Great news! You can ditch your diet for good and still hit your happy weight. Science has finally proven what you've probably suspected for years--that following a restrictive food plan can make you more likely to overeat. Researchers at the University of Toronto tempted a group of women who were cutting their calorie intake with a plate of cookies and then put the same treats in front of women who weren't trying to lose. Not only did the dieters dig in, but they ate 66 percent more goodies than their nondieting peers. "Women end up feeling so deprived on weight loss plans that they break down and binge," says Tracy Tylka, Ph.D., associate professor of psychology at Ohio State University at Marion. We at self have a better way to slim down: nine simple lifestyle switches that will help you shrink your waist effortlessly!
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Waitress wisdom
Enjoy your favorite restaurants and still lose weight with our insider's guide to dining out.
By Kimberlee Roth
From the August 2008 Issue
Most restaurants are designed to derail your diet: From sumptuous specials to decadent desserts, every element makes it easy to eat up. But you can indulge and stay slim. We asked waiters and waitresses who've worked at all types of eateries to tell us the most fattening mistakes customers make, then we turned to experts for healthy (and fun) solutions. Now make a reservation and leave guilt at home!
Meal mistake: Not sleuthing out sauces
Waitstaff can provide crucial information, but you have to inquire. "A diner might ask if a dish has meat, but then order pasta with marinara that's made with a stick of butter, thinking it's healthy," says a former waitress at an Italian restaurant in Nyack, New York. Adds a former server at a Japanese eatery in New York City: "I once heard a table congratulating themselves on not eating carbs, but they had eaten fish in a sugary sauce."
Personalize your plate "Ask if the chef uses cheese, butter or cream in a dish," says SELF contributing editor Joy Bauer, R.D. "If a sauce sounds creamy, for instance, choose something else." Request grilled or broiled dishes and make sure your meat isn't doused in extra fat—steaks are often basted with butter before they hit your plate. And if a dressing seems sugary or high in calories, get it on the side and use only a smidgen.
Meal mistake: Gorging on bread
Women ask for "extra bread, always, and then ask for more. Lots of butter, too," says a server at a family restaurant in Lincoln City, Oregon. "We dished out honey butter, which was spiked with sugar," says a waitress who worked at a bar and grill in Hanover, New Hampshire. And a former bartender at a seafood chain noted, "The cheesy biscuits were already swiped with melted butter, so you got a double dose [of fat]." You can consume hundreds of calories before the main course hits the table.
Bust your bread habit Avoid arriving hungry, says Keri Gans, R.D., a spokeswoman in New York City for the American Dietetic Association. "A lot of women save their calories when they know they're going out to eat, so they're ravenous when they sit down." Snack on fruit and a handful of nuts an hour or so beforehand; choose a bread stick or a small whole-grain roll and dip it lightly in olive oil. A study in the International Journal of Obesity revealed that diners who used olive oil ate 23 percent less bread than those spreading on butter.
Meal mistake: Washing down veggies with piña coladas
The good news: Women sometimes order vegetables instead of fries. The bad? We often drink more calories than we realize. "Women do funny trade-offs, such as ordering a salad but having three or four margaritas," says a former server at an Italian restaurant in Aberdeen, South Dakota.
Raise one glass Indulge in one 100- to 120-calorie drink while you're eating your meal, such as a small glass of wine or a vodka and soda, says Heather Bauer, R.D., author of The Wall Street Diet (Hyperion). "After that, you get one more carb: a starchy side such as roasted potatoes, a slice of bread or another drink." When you're done drinking alcohol, sip water during the rest of the evening.
The Fattiest Foods in America
Posted Mon, Oct 20, 2008, 3:31 pm PDT
82% of users found this article helpful.
Post a Comment View All 411 Comments By now, almost everybody knows that trans fats are the food additive that should rarely pass your lips. They add useless calories, build bad cholesterol (known as LDL), and lower your good cholesterol (known as HDL). The American Heart Association says you should only consume 2 grams or less of trans fats in our daily diets. (And we say less. Zero is a good number.)
So why on earth is trans fat still in food if it’s so terrible? Because even though trans fats may shorten your life, they actually add to the shelf life of baked goods, and keep the deep-fat fryers stoked batch after batch. Choosing between your personal health and their own financial health, some chain restaurants and food manufacturers go the wrong way.
Our mission: to raise the warning flag. Here’s a list of the worst trans fat transgressors. Put them on your do-not-eat list, and we’ll all feel a lot better.
TRANS FATTIEST BREAKFAST PASTRY
Cinnabon Classic Roll
5 g trans fat
813 calories
32 g fat
Eat these too often and you might have to be rolled out of the store. Not only do they serve a whopping 813 calories, but they’ll also set you back with a few days' worth of trans fats.
Eat This Instead:
Cinnabon Minibon Delight
300 calories
8 g fat (2 g trans fat)
This is the healthiest option on their menu, and it still has one day’s worth of trans fats. Offset your indulgence and help protect your ticker with these 10 foods that are great for your heart.
TRANS FATTIEST BISCUIT
Bob Evans Country Biscuit Breakfast
6 g trans fat
659 calories
45 grams fat
Beware of biscuits. Like deep-fried menu items, they should set off a trans fat alarm in your head. The lowliest lard keeps biscuits soft and tender. Of course, the fact that Bob’s trans fatty biscuit is drowned in gravy and cheese doesn’t help, either.
Eat this Instead:
Bowl of oatmeal and French Toast a la carte (1 slice)
303 calories
5 g fat (0 g trans fat)
The oatmeal will fill you up, so you won’t overindulge after the slice of toast. For 15 other tips for losing weight fast without sacrificing your favorite foods (or ever dieting again), learn these secret restaurant swaps!
TRANS FATTIEST FRENCH FRIES
Jack in the Box's large Natural Cut Fries
10 g trans fat
300 calories
33 g fat
Although most fast food restaurants have transitioned to trans-fat-free fryers, Jack in the Box hasn’t. Their large servings of natural cut fries and curly fries both pack more than 5 days' worth of dangerous fats. In fact, most of the items on their menu are riddled with more than a day’s serving of trans fats.
Eat this instead:
Jack in the Box Egg Roll (1)
130 calories
6 g fat (1 g trans fat)
The fruit cup and one egg roll are the only sides that do not have 2 or more grams of trans fats. If the fruit cup isn’t for you, limit yourself to one egg roll.
TRANS FATTIEST CHICKEN TENDERS
Dairy Queen Wild Buffalo Chicken Strip Basket (4 pieces)
11 g trans fat
870 calories
96 g fat
The Queen serves up another example of deep-fried danger. The nearly 100 grams of fat alone should deter you from ordering this basket of trouble. But the 4 strips also deliver more than 3 days' worth of trans fats. DQ stands for disqualified.
Eat this instead:
Grilled Chicken Sandwich
400 calories
16 g fat (0 g trans fat)
TRANS FATTIEST RESTAURANT ENTREE
Bob Evans Slow Roasted Chicken Pot Pie
13 g trans fat
908 calories
60 g fat
Trans fats happily make their home in crusts — like the one that surrounds this pot pie. Bob Evans is one of the worst trans fat offenders: many of their dishes contain two or three days' worth of trans fat. Down this pot pie and you’ll have consumed nearly a week’s trans fat quota.
Eat this instead:
Bob-B-Q Chicken
545 calories
14 g fat (0 g trans fat)
TRANS FATTIEST MILKSHAKE
Dairy Queen Large Chocolate Chip Cookie Dough Blizzard
6 g trans fat
1,320 calories
52 grams fat
Treating yourself to ice cream now and then isn’t a problem. But if your frozen treat includes three days worth of trans fat, it’s time pick a new ice-cream parlor. (And make sure you avoid other drinkable disasters that might be on this indispensable 20 Unhealthiest Drinks in America list!)
Eat this instead:
Small Artic Rush Slush
240 Calories
0 g fat (0 g trans fat)
Or try these 8 frozen desserts that won't wreck your waistline.
TRANS FATTIEST PANCAKES
Bob Evans Stacked & Stuffed Caramel Banana Pecan Hotcakes
9 g trans fat
1,543 calories
77 g fat
Don’t be fooled by the bananas and pecans, which can be healthy on their own. But this dish delivers 3 days worth of trans fat, not to mention over half the recommended daily calorie intake.
Eat this instead:
Stuffed French Toast, No Topping
599 calories
20 g fat (0 g trans fats)
We don’t love the calorie count on this one, so you’re best off splitting this dish or taking half home. But it’s the only Bob Evans pancake or French toast meal that doesn’t slip you trans fats.
To discover other things restaurants might be surprising you with, make sure to check out these 16 secrets the restaurant industry doesn’t want you to know! It’ll help you save your waistline when you’re eating out.
And to avoid 22 other popular trans fat transgressors at your favorite fast-food and chain restaurants, check out this must-have list of big-name offenders. Don't leave home without it!
Know other tips, tricks, and tactics? Please share them with the rest of us here.
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http://health.yahoo.com/experts/eatthis/
Top 5 Causes of Skin Aging
Let's count down the top five barriers between you and healthier, younger-looking skin:
5. The enemy: Lack of moisture. Dry skin isn't just uncomfortable - it's also a sign that your skin isn't holding on to enough water to allow its repair enzymes to work properly. That means that your skin is less able to naturally heal the inflammation caused by external attackers like the sun, excess sugar intake, and pollution.
The solution: Moisturize! Not all creams and lotions are created equal, though: Ideally, a moisturizer should not only temporarily hydrate, but also strengthen skin so that it can retain moisture more effectively. Check ingredient lists for ceramides, cholesterol, and fatty acids (stearic acid is the one you'll see most often) - those are the very lipids found naturally in your skin barrier, a layer of the epidermis that keeps moisture in and irritants out. Deliver those powerhouse moisturizers topically, and you'll bolster skin's ability to prevent further dryness.
4. The enemy: Pollution. The exhaust-belching cars and other pollutants in our modern environments are among the major causes of free radicals in the skin (the sun and cigarette smoke, which you'll read about below, also make the list of free-radical producers).
So just what is a free radical? In a nutshell, it's an oxygen molecule that has been stripped of one of its electrons ... meaning that it's on the hunt for replacement electrons. As a result of that hunt, free radicals attack vital skin components like collagen, resulting in skin aging.
The solution: Chances are, you can't take off for the less-polluted climate of a pristine desert island, but antioxidants can help mitigate the damage that pollution causes. Antioxidants calm free radicals by delivering the electrons they seek - and as a result, they also stave off free radicals' aging effects. Get them through your diet (through green tea, dark chocolate, and lots of fruits and veggies, particularly berries and pomegranates) or topically with skin-care ingredients like coenzyme Q10, green tea, coffeeberry, and idebenone.
3. The enemy: Genetics. Yes, to some extent each person's aging process is the unavoidable result of the genes they inherited.
The solution: Obviously there's not much to be done about this one. We are, however, looking into the genetic component of skin aging at the University of Miami Cosmetic Medicine and Research Institute and hope to pinpoint the exact genes involved.
2. The enemy: Smoking. If you need another great reason to quit smoking, here's one: Smoking breaks down collagen, one of the most critical structural proteins in your skin. The result is premature aging in the form of lines, wrinkles, and loss of skin firmness. Smoking also decreases blood flow to the skin, which leaves the complexion sallow and less radiant, and allows damaging toxins to build up.
The solution: Talk to your doctor, research stop-smoking aids, or enlist the support of your friends... just do what it takes to quit smoking!
1. The enemy: The sun. The No. 1 saboteur of healthy, youthful skin is the ultraviolet light of the sun. UV rays induce skin-aging inflammation and generate free radicals, which make the sun the biggest threat to skin's collagen, not to mention the fact that UV exposure puts you at a dramatically increased risk for developing skin cancer.
UV light also worsens and causes hyperpigmentation (they don't call 'em sunspots for nothing!). I have found in my years of practice that dark spots and pigmentation irregularities age people as much as - if not more than - lines and wrinkles.
The solution: Protecting your skin from the sun requires a combination of avoidance and vigilant sunscreen-application. Try to stay out of the sun when it's strongest, at midday, and wear sunscreen every day, even if you're not planning a lot of outdoor time. Incidental sun exposure - on the way to lunch, as you walk to and from your car, while you're waiting for the bus - adds up.
And if you are going to be in direct sunlight, invest in hats and sun-protective clothing. (And don't for a second think tanning beds are the solution - they use concentrated doses of UVA rays, which penetrate deep into skin, and are actually even more damaging than the sun.)
Wishing you great skin!
Dr. Baumann is author of the best-selling book, " The Skin Type Solution." To learn more about her revolutionary skin typing system, visit her Web site, SkinTypeSolutions.com.
Happier, Healthier You Prevent Holiday Weight Gain
By Lucy Danziger,
Forget the idea of trying to diet during the holidays. Turns out, just maintaining is a worthy goal. The reason? We eat an extra 619 calories per day from Thanksgiving to New Year's Day, says research from Texas A&M International University in Laredo.
That's why I'm always looking for shortcuts to undo some of the diet damage that occurs when my guard is down and my rationale for eating is linked to traditions. (After all, it's family time!) Working out a little longer or adding intervals can spur extra calorie burning, as you may know. In a Self.com poll, 59 percent of readers say they step up sweat sessions to make up for extra helpings of holiday fare.
But time is also precious this month, so if you can't eke out more exercise, consider a few of these simple pound-shredding secrets:
-- Have a seat during meals: Eating while seated at a table with nice plates and utensils can lead you to consume about a third less than if you munch on the fly, a study in the journal Appetite notes. Eat more slowly, so you have time to notice when your body sends the all-full signal.
-- Sniff out peppermint: People who regularly smelled peppermint ate 23 percent fewer calories per week, a study from Wheeling Jesuit University in West Virginia found. Pop a piece of sugarless mint gum or sip some peppermint tea and take a whiff to outsmart a craving.
-- Pack a snack with protein: Try a small container of nonfat plain yogurt or a lowfat string cheese to stave off hunger, says SELF contributor Joy Bauer, R.D. And drinking protein-packed milk after your workout can help you burn more fat, according to a study published in The American Journal of Clinical Nutrition. Exercisers who had two glasses of skim milk right after toning and another two an hour later lost 2 pounds of fat in 12 weeks. (They lost four times more fat than those who drank soymilk -- holy cow!)
-- Spoon up a satisfying soup: Filling up on a minestrone or another healthy soup can help you eat less of your entree. More of a chowder fan? According to a study at the University of Texas Medical Branch in Galveston, even heartier soups can be helpful when it comes to total calories consumed. People who indulged in a fat-based soup before a pizza dinner ate 20 percent less overall than those who had a broth-based soup with the same calories.
-- Spice things up: Preparing your meals with garlic and pepper may prevent overeating, according to a study presented at The Endocrine Society's annual meeting in San Francisco. Overweight people who added zero-calorie spices to their dishes dropped an average of 30 pounds in six months, compared with 2 pounds in the control group.
To gain more quick tips on losing weight, join the SELF Diet Club.
If there's one thing I stress to my patients, it's that great skin doesn't require spending a fortune on some "miracle cream" made from rare seaweed from the Arctic Circle! It's all about simple good habits. But let's approach those habits from the opposite direction: What are the most damaging bad habits that I see time and time again?
1. Using a cleanser with harsh detergents: Many people assume that the suds of their vigorously foaming cleanser are a good sign -- surely they'll leave skin extra clean. Unfortunately, copious suds are generally a sign that your cleanser contains a harsh detergent, like lauryl sulfate, that strips skin of vital lipids. (And don't get me started on bar soap -- that is always a no-no.) Instead, look for cleansers that contain fatty acids and will actually fortify your skin, like Dove's ProAge products, or even simple cold cream. If you have particularly dry skin, I recommend cleansing oils, which remove dirt and makeup without disturbing your skin's natural protective barrier.
2. Not using a retinoid: Retinol, a form of vitamin A, is the only topical ingredient proven not only to prevent lines and wrinkles but to minimize the ones you already have. Past the age of 30, I recommend seeing a dermatologist for a higher-concentration prescription retinoid (like Retin-A, Differin, or Tazorac, for example), but there are also many great over-the-counter creams that contain lower concentrations of retinol. I like Roc Retinol Correxion Deep Wrinkle Night Cream, Neutrogena Healthy Skin Night Cream, and SkinCeuticals Retinol 1.0.
3. Spending too much on skin care: Splurging on the beautiful packaging and luxurious scents of pricey boutique skin care lines can feel wonderfully pampering -- provided you know that it's absolutely not necessary for great skin. In fact, many of my favorite products are made by drugstore brands, because those companies have the large budgets for top-notch research and development. If you have to choose, put your money toward that prescription retinoid, and buy the rest of your regimen at the drugstore.
4. Getting facials: Yes, that's right -- you can strike facials from your skin-care budget and actually be doing your skin a favor! Studies show that as many as 80% of people break out after a facial. Aestheticians often don't know which products are right for the skin of each client, and may use ingredients that can worsen acne, or essential oils that tend to irritate sensitive skin. Even if you don't break out, there are really no long-term benefits to facials.
5. Washing your face at the wrong time: Always wash your face after you rinse out your hair products and conditioner in the shower, never before. Many conditioners contain pore-clogging isopropyl myristate and other hair products often contain coconut oil -- both are common acne-causing ingredients that you don't want to leave on your skin.
6. Not using sunscreen every day: Not just for your trip to the beach. Not just during the long summer days. Every day. Yes, it's important to be even more vigilant if you plan to spend lots of time in direct sunlight. But incidental sun exposure typically accounts for more of our lifetime exposure to ultraviolet rays than those days at the beach. Walking to and from your car, dashing out of the office for a sandwich, or sitting outside for a few minutes adds up -- make sure you're covered with at least SPF 15, every day.
Wishing you great skin!
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