Over-the-Counter Diet Pills: Do They Work?

12/27/2011 Leave a comment


Photo by Sage Ross, CC-BY-SA

Most of us have seen the late-night infomercials advertising a miracle diet pill that promises amazing weight-loss results with little or no effort. Before you use an over-the-counter diet pill, educate yourself about the ingredients, the actual effectiveness of the product and consult with your doctor. Diet pills that are sold over-the-counter are not subject to the same testing standards as prescription weight-loss pills. Diet pills can be sold with little proof of actual weight-loss. The safety of the pills are monitored by the Food and Drug Administration (FDA) after the product is placed on the market. The FDA recalls or bans diet pills that are dangerous after consumers use the product and report serious side effects. 

One popular diet pill is called a “fat trapper.” Fat trappers are made from the ground shells of shellfish like crabs that contain chitosan. Chitosan allegedly binds to fats in the digestive system and prevents your stomach and intestines from digesting and absorbing the fat. There is some evidence that chitosan prevents fat absorption, but the effect is minimal. Moreover, chitosan can prevent your body from absorbing nutrients that are fat-soluble. Fat-soluble nutrients include the essential vitamins A, D, E and K. If you intend to take an over-the-counter fat-blocker, see your doctor first and limit your use to less than 3 months.
Over-the-counter diet pills advertised as “fat burners” usually contain stimulants derived from herbs and a combination of ingredients like hydroxycitric acid, which is an appetite suppressant. Stimulants found in these pills often include caffeine and ephedrine combined with aspirin. Fat-burners can work when combined with a healthy diet and exercise, but there can be some serious side-effects. Caffeine can increase your heart rate. Ephedra may elevate your blood pressure to dangerous levels. You can lose weight by supplementing your diet and exercise program with a fat-burner, but there are health risks. Always consult your doctor before using an over-the-counter fat-burner diet pill. 
Most over-the-counter diet pills are expensive, the results are minimal and the side-effects can be serious. There is no magic pill that will help you reduce your weight and burn fat. Healthy eating habits, a balanced diet that includes vegetables and fruits and regular exercise are the essential elements to a healthy weight. 
For more information about diet pills, see:
WebMD, The Truth About Weight-Loss Pills, by Alison Palkhivala, reviewed by Gary D. Vogin, MD, 2001

Filed under diet, diet pills, health, weight loss

Lose Belly Fat For Better Health

12/26/2011 Leave a comment

Belly fat builds up slowly over time and can have serious health consequences. Belly fat increases the risk of cardiovascular disease, cancer and stroke, especially in women. Fat deposits in the abdomen, especially deep visceral fat, can be difficult to lose. There is no quick fix. A healthy diet, low-fat foods, plenty of water and exercise can help reduce abdominal fat deposits. See your doctor for a check up and to discuss the health implications of excess belly fat. 
Begin to reduce belly fat by cutting back or cutting out processed foods. Processed foods typically contain higher levels of fats, sugar and sodium than fresh foods. Processed foods contain empty calories that are converted to fat and are typically stored in the abdomen, thighs and buttocks. Try to avoid foods that contain bleached white flour, corn syrup and processed white cane sugar. Choose fresh vegetables instead of processed canned vegetables. Don’t boil your fresh vegetables with salt and butter. Instead, steam vegetables to retain as many nutrients as possible. 
Drink a lot of water throughout the day. Start off with about 8 ounces of water first thing in the morning and then exercise for about 15 to 20 minutes one hour after a fiber-rich breakfast. Your metabolism slows during sleep. Healthy food, water and exercise can kick-start your metabolism to help you burn fat throughout the day. Exercise can help you lose belly fat and feel more energetic all day long. 
The bicycle is an easy, fat burning exercise that you can do at home to help you lose belly fat. Sit on the floor and bend your knees so that your feet are flat on the floor. Keep your spine straight and drop your shoulders slightly. Support your body by placing your palms on the floor on each side of your hips. Lift your feet off the floor and move your legs as if you are pedaling a bicycle forward. Do 20 to 30 repetitions and then reverse direction and pedal backwards. 
Photo Credit: Olli Niemitalo, Public Domain 2009 
When you finish your bicycle exercise, rest for 1 to 2 minutes by lying back on the floor with your knees bent and your feet flat on the floor. After resting, perform a few crunches to burn some more belly fat. From the resting position, lift your upper body off the floor using only your abdominal muscles. Lift your body as far off the floor as possible. Avoid the urge to lift your legs or use your hands to push yourself up. Do 20 crunches or more if you can. 
Rest 1 to 2 minutes on your back. When you are ready, tighten your abdominal muscles and prepare to do the scissors exercise. Lift both heels off the floor about 6 inches. Keep your hands on the floor at your side and your back straight. Slowly lift your right leg up about 12 inches while simultaneously lowering your left leg within 1 inch of the floor. Lower your right leg and then lift your left leg. Repeat this scissor motion for 20 or more repetitions.
Drink a tall glass of water after your exercise to hydrate your body. Remember to eat healthy snacks between meals and do not skip meals during the day. Lower the amount of fats you eat and walk as much as possible. 
For more information about health concerns and belly fat, see:

Filed under diet, health, weight loss

High Calorie Holiday Foods to Avoid

12/24/2011 Leave a comment

Photo Credit: Tim Lewis CC-BY-SA-2.0 2008 
All those delicious holiday treats and traditional dishes can tempt even the most dedicated dieter and weight-conscious. nutrition oriented person. The occasional treat probably won’t undermine all your hard work to stay lean and fit, but be careful not to over-indulge in some foods on the holiday banquet table. Balanced diet and exercise are essential to keeping your weight under control and staying healthy.
Swedish meatballs are a holiday tradition in many households, but did you know that many recipes call for loads of butter, white bread, salt and fattening heavy cream? One cup of Swedish meatballs can have as many as 400 calories! Individual meatballs can be small, which makes it easy to over-indulge in these tasty treats. Eggnog is another traditional holiday treat that has over 400 calories per one cup serving. Eggnog contains bourbon, sugar, eggs and cream. Opt for a nice hot cup of flavored tea instead of eggnog.
A baked potato is a healthy food that is rich in vitamins and minerals, but when you load it up with cheese, butter, bacon bits and sour cream, you’ve also loaded up on the calories and the fat. One baked potato with bacon and cheese has over 330 calories. Skip the bacon and cheese and enjoy your baked potato with low-fat sour cream and chives. Steamed vegetables, such as broccoli, carrots and asparagus, taste delicious and are packed with nutrients and vitamins. Load your baked potato with these tasty alternatives.
Red meats like pot roast and steaks can have as many as 400 calories per serving. Choose lean cuts of meat and skip the drippings and gravy. Roasted white meat turkey is lower in fat and has fewer calories if you don’t eat the skin. Where there’s a turkey there will probably be stuffing. Cornbread stuffing made with onions and celery contains fewer calories and less fat than sausage or white bread stuffing. 

What would a holiday dinner be without dessert? Fruitcake and pecan pie are two traditional holiday sweets that can ruin your diet. A one-inch square piece of fruitcake can have almost 60 calories! One slice of fruitcake has nearly 400 calories. Pecans are a nutritious snack when eaten alone, but when you bake them in a buttery pie crust with sugar, butter and corn syrup you’re asking for a calorie overload! One slice of pecan pie contains around 360 calories. Fresh fruits and berries are a healthy alternative to pies and cakes.
You’ve just got to have one of those crispy, flaky sweet sugar cookies! Think about it before you reach for a second cookie. Sugar cookies are usually made using processed, bleached flour, whole eggs, butter and a lot of processed white sugar. Oatmeal cookies made with whole grain oats and sweetened with light corn syrup and raisins are delicious and packed with fiber. 

Filed under diet, food, health, holiday

Healthy Holiday Gift Ideas

12/15/2011 Leave a comment

Photo credit: Iwona Erskine-Kellie CC-BY-2.0 2007

Many find it difficult to eat right and exercise during the busy holiday season. Traditional holiday fare can be loaded with calories, fat, sugar and carbohydrates. Candies, cake, puddings and pies tempt us almost daily in the weeks and days leading up to the New Year. It is often even more difficult to find a gift for the health-conscious person on your gift list.

Typical holiday traditions at work include the Secret Santa and gift name exchange. Often when you have no idea what to buy someone, a box of chocolates or other sweet treat is the usual default gift. This year instead of giving sweets, gift your co-worker a basket of fresh fruits or a selection of choice unsalted nuts. Natural gourmet dried fruits and Oriental teas are also a healthy alternative to candy.

A slow-cooking crockpot and a hand-decorated soup tureen make an ideal gift for anyone, especially the person on your gift list who may be trying to lose weight or just maintain a healthy weight. Include a package of lentils or dried peas in festive wrapping. You can include your favorite soup or bean recipe, handwritten inside a holiday card for a special touch.

Reusable Japanese bento boxes are a superb gift idea for a co-worker, friend or family member. Bento boxes consist of a number of small, partitioned compartments for a wide variety of food. In Japan, the boxes are used to hold rice, vegetables, meat, fish and noodles. The small compartments limit the total amount of food consumed, provide for a greater variety of foods and encourage the recipient to take their lunch to work instead of eating fast food.
Healthy food cookbooks make an excellent gift for people who love to cook. Your local bookstore probably has a section of cookbooks devoted to healthy, diet, organic and natural recipes. Cookbooks can also be found for specific types of food, like the Mediterranean diet, Greek cooking, Japanese recipes and healthy versions of traditional American dishes. Heart healthy cookbooks are available at the American Heart Association.
If you are still not sure what to give, consider giving a gift membership to a local gym or fitness club. Select a club or gym that offers a variety of fitness activities, such as group aerobics, swimming, weight lifting, Pilates, Yoga and Karate. The avid exerciser or runner would appreciate a new set of fitness bands or a spa treatment.

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Fast Food Facts

12/08/2011 Leave a comment

It isn’t always easy to eat healthy, home-cooked meals every day. Our busy lifestyles frequently require that we eat on the run. This is especially true during the holiday season when we have social commitments like parties and family gatherings. Many Americans who work in an urban setting may choose fast food for their lunch because most fast food restaurants are conveniently located and the prices are usually cheap. Unfortunately most fast fast food and some sit-down family style restaurants offer food choices that are high in fat, sugar, salt and carbohydrates. Add a sugary soda and you can consume almost a day’s worth of calories on your lunch break, but you won’t get all the nutrition your body needs. 
If you typically have a sandwich for lunch, select a restaurant that offers deli-style foods that can be made to order. Some fast food sandwich chain restaurants offer submarine sandwiches on whole wheat bread or low-fat whole wheat bread wraps. Avoid the cheese and mayonnaise because these add extra calories, fat, sodium and sugars. Skip the French fries and onion rings. Opt for a side salad with no dressing or a low-fat dressing. 
Photo Credit: Public Domain US Government
Grilled sandwich meats are less fatty than fried foods. Choose a grilled chicken sandwich instead of a cheeseburger. Be careful not to undermine the grilled food choice by loading the sandwich with cheese, special sauces and mayonnaise. Choose a whole wheat bun if it is available. Select mustard over mayonnaise for extra flavor without all the added calories and fat.
Many supermarkets in America offer fresh foods, peeled, sliced, cut, cooked and placed in convenient containers ready to eat. Supermarkets offer washed and cut fresh vegetables and fruits as well as lean meats and cheeses. The deli section in supermarkets is a great place to find prepared lunch foods. Some supermarket prepare single serving fresh salads, fruit cups, wrap sandwiches, sushi and lean meat sandwiches.
For more information about calories, sugar and fat content of popular fast foods see:

WebMD, MedicineNet, Fast Food Sandwiches Picture Slideshow: Good and Bad Choices for Your Diet, Reviewed by Laura J. Martin, MD on August 29, 2011

America’s Healthiest, America’s Top 10 Healthiest Fast Food Restaurants, Tracy Minkin, et al. February 2009

Filed under diet, fast food, health

Essential Nutrients for Every Body

12/07/2011 Leave a comment

The path to fitness requires not only regular exercise but also a nutrition rich, healthy diet. Dietary supplements, such as vitamins and mineral tablets or drinks, can help fill in the gaps in your diet, but most people can get all the nutrients they need from food. Making healthy food choices is easy when you know what your body needs to function and stay healthy.
Adults need calcium to help maintain bone health, blood pressure and healthy body weight. Most people can consume enough calcium every day by eating a variety of dairy and calcium-enriched foods. Milk is a good source of natural calcium. Low-fat milk is often enriched with Vitamin D and additional calcium. Yogurt, hard cheeses and soy beverages are also a good source of calcium and magnesium. Orange juice is rich in calcium and is also a good source of potassium. 

Photo Credit: J. Smith CC-BY-SA-3.0

Magnesium is an important mineral that helps promote bone strength and boosts your immune system. It is an essential nutrient for normal heart and nerve functions. Whole grain foods are rich in magnesium. Include some cracked wheat and quinoa in your diet. Almonds, dried beans and pumpkin seeds are a good source of this essential mineral. Quinoa and whole wheat are also rich in fiber and calcium.

You probably know that Vitamin C helps promote your immune system, but did you know that Vitamin C is also critical to maintaining healthy collagen? Collagen is the connective tissue that keeps your bones, skin and muscles healthy.

Fresh fruits and vegetables are an excellent source of Vitamin C. Raw kiwi, oranges, strawberries and broccoli are good sources of this nutrient. Broccoli is also a good source of Vitamin A. Carrots, spinach, sweet potatoes and cantaloupe are good choices for Vitamin A, Vitamin E and magnesium. Sweet potatoes and dried beans also provide potassium which is essential to maintaining a healthy blood pressure

Filed under fitness, food, health, nutrition

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